As designed

Mon, 5/6-Ran 5.72M around Hillsborough, beginning at the YMCA, in 45:00 (7:52/mile pace). Started at 8:17, then dropped to 8:00, then dropped to 7:48, then went up to 7:49, then dropped down for the rest....

Tues, 5/7-took off

Wed, 5/8.

I figured I could do a "pick up reps" workout, even at 6AM.  As designed for a 2:00 800m high school runner, the workout is 8x400 with 90 seconds rest.  400 #s 1, 3, 4, 6, and 7 are supposed to be 70 seconds, while 400 #s 2, 5 and 8 are supposed to be in 64.  Since I knew I didn't have the guns to do this workout as designed and time was of the essence, I made an important modification. I turned the 400s to 300s.  I wanted #s 1,3,4,6, and 7 to be in 52.5 seconds, or 17.5 seconds per 100 meter.  The faster 300s I wanted to be in 48, or 16 seconds per 100.  I'd take three minutes' rest.  (Nearly exactly two years ago, I took two minutes.)

300: 33/52-low
300: 32/49-low
300: 33/51-low
300: 33/51-low
300: 31/48-low  
300: 33/51-low
300: 33/51-low
300: 31/46-low

Two years ago, I ran the following on two minutes' rest:
300: 34/52-low
300: 30/47-high
300: 34/51-mid
300: 34/51-low
300: 31/47-mid  
300: 34/51-low
300: 34/51-high
300: 31/46-high