I decided to do a workout I'm not sure I've ever tried before

Tues--I decided to do a workout I'm not sure I've ever tried before.  This made for a nice 6AM effort.  3 x 200m at 800m race pace with 3 minutes' rest between reps and 6-minute walk (or 800m jog) after last rep. Then, complete 2-3 sets of (300m at 800m race pace, 2 minute rest, 200m at 400m race pace), with 6 minutes walk/jog between sets (Ex: 2:15 man runs 34ish for 200m reps, 50ish for 300m reps and 31-ish for 200m reps; 2:05 man runs 31ish for 200m reps, 46ish for 300 reps and 27ish for 200m reps)

200s: 31-high, 30-high, 30-low
300: 45-mid; 200: 27.1
300: 47-low; 200: 27.2

The hardest part of the workout was the 200s the followed the 300s.  Going 27-sec pace at 6:30 AM is tough.  Otherwise, I felt pretty darn good.  I really felt smooth on the 3 x 200 and on the first 300 in 45 sec.

Mon--went to the Y, but it was closed.  Came home and that was that!

Sun--Father's Day!  What a blast I had!  5.7M in 42:35.

Sat--Met up with Duncan and Bruce at Haverford College (8:30).   Windy day.

The workout chosen by Sir Bruce was negative split reps.  As designed for a high school 2:00 800 meter runner, it is 2x (300m-500-400 w/neg-split last 100m) @ :32+14 (=:46 300m) . . . 66+14 (=1:20 500m) . . 48+14 (=62 400m) with 2-min between reps and a 1200 meter jog between sets.
Bruce suggested that we use 3:30 for our rest.My targets were 32+15 (=47) for the 300, 66+15  (=1:21) for the 500, and 48+15 (=63) form the 400.  I decided to increase the rest almost two-fold to 3:30.  I stuck to the 1200m jog between sets.  

Set 1: 300m in 47.0, 500m in 1:25, 400m in 66.  I did the 300 incorrectly, hitting 15 at the 100, 31 at the 200, and 47 at the 300.  I maintained as opposed to sped up on the last 100.  500: 16/33/50/68/1:25.  Poor .  400: 16/32/49/66.  Another poor last 100.

1200 SLOW jog in 9:00.

Set 2: 300m in 48, 500m in 1:23, 400 in 64.  300m: 15/32/48.  16 sec last 100.  500: 16/32/49/67/1:23. 15-sec last 100.  400: 15/31/48/63.  15-sec last 100.  This was a good series.  

Not a great workout.  This effort put me at about 2:08 800m form.