Thursday, 6/19-I decided to join the 5:30 AM distance group in town for the 7.9M. I went last year. Before then, it had been several months since I had shown. The plan was for the group to do pick-ups for a good portion of the run: 2 minutes hard, one minute "easy" 5 times. I was good for steady state part of the run. Like this time last year, once the pick-ups started I knew I was in trouble. I eventually found myself well off pace. And like last year return to the Thursday morning group run, my last 2-minute pick-up ended (at 26:35) 2 streets before the 4-mile mark. I wound up reaching the corner at 28:15, the same as last year, and the planter at 28:35.
I bagged the remaining 3.9 miles in favor of a few minuets of walking and nearly a mile back to the parking lot. My distance base is nonexistent. I have plenty of work to do.
Wed, 6/18-Decided to do a little lifting in the fitness center at EA.
Thursday, June 19, 2014
Tuesday, June 17, 2014
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.
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.
Friday, June 13, 2014
The "no-way-in-hell-vibe."
Fri, 6/13--trying to get back into the distance swing of things, I did a repeat of what I did on Tuesday: ran two Rustin loops in 33:30 (17:10/16:20). 4.3M.
Thurs, 6/12-for the first time in months, I made my way to New and Ashbridge to join the Thursday morning/5:40 AM crew for a run. The run would be intermittent tempo, beginning close to 2M into the run. We were to do tempo pace for a 1 min, then 2 min, then 3, then 4, then 5, with a 60-second jog break between each pick-up. This was tough, especially given my fitness level for distance. I reached the 4M mark (the planter) in 29:00. My 5-min run ended at about Lincoln and Garfield, just beyond the tennis courts at Henderson HS. I took a breather and then jogged for a quarter-mile before realizing that it would be better to turn around and head back to my car since my wife had asked that I return to the house before she left at 6:40.
Wed, 6/11--went to the Y. 5:00 on donut track, lifted for 15 min, 5:00 on donut track.
Tues, 6/10--ran two Rustin loops in 33:45 (17:20/16:25). 4.3M.
Mon, 6/9--sore. Took the day off.
Sun, 6/8-Mid-Atlantic Championship meet at Widener: what a mess, a hot mess!
I arrived in plenty of time to warm up for the 100, my first of four events. I noticed that there seemed to be more competitors here than before, at least more than last year. Perhaps that was because the event was being run by USATF, not Philly Masters. Who knows?
The good weather made for a cheerful warm up. I was able to get in a few starts as well, with the help of Clinton Fields, who gave me some advice and instruction for starting. He insisted that I reset my blocks and shorten/quicken my first few strides out of the blocks, in addition to fling my arms. It was a mouthful, but I appreciated his advisement.
The hurdle event took forever. Every other heat seemed to require resetting the hurdles. Before I knew it, 1500 meters went off 40 minutes late. I eventually made my way to the start of the 100. The clerk called my name for heat 1, lane 1. When I realized the heats were organized from fast to flow and when I saw who was n my heat, I knew something was wrong. I approached the starter and the clerk to let them know that I was clearly in the wrong heat; all but one of the runners boasted a sub-11.0 seed time. I know because I saw the cards as she shuffled through them. As she sorted through the cards looking for an opening in another heat, she and the started informed me that the only opening could be found in the last heat, the heat with guys running 15 seconds or more. They told me I could run with them or run in heat 1. I chose heat 1.
It took us four tries to get our heat off. The first time something was wrong with the gun, I think. The second and third times someone was uncomfortable with the blocks and took too long to get settled. The fourth time we were off. I promptly got dusted, seeing the field extend its lead on by a meter every ten. I ran a disappointing 12.20. I thought today I'd go under. So much for that!
Conventional thinking suggests that the heat would have pushed (or pulled) me to a better time. However, this was not the case. I believe I should have been in the third heat with Wayne.
I shifted my mindset to the 400, which was 45 minutes later. I was placed in lane 2 with my seed time of 52.9; Nick Berra would be in lane 7 with a seed time of 53.0. The younger guys in lanes 3 through 6 carried seed times of 50.4 or better. We were clearly out of our league. We probably would have been better off in the preferred lanes in heat 2.
As soon as the gun went off, we both sort of fell behind pretty immediately. As we neared the passing zone markings at around the 200, I checked to see where I was with respect to Nick. He was perhaps 3-4 meters ahead of me. By the time we hit the homestretch he had me by about 6 meters. At that point, I told myself to relax, use my arms, and not let any more distance develop between us. And that's pretty much what I did. As we crossed the finish line, he had me by about 6-7 meters.
Nick was wiped out afterwards. I was tired, too, but not exactly dead. Moments after I finished, one of the officials gathered us all up and told us that there had been a malfunction and that the race had not been timed or at least timed properly. As if it was no big deal, he offered to have us run it again in 30 or 45 minutes. Based on our reactions, he withdrew this initially proposal and said he could squeeze us in after the 400 meter hurdles in about 90 minutes. Most of us gave off the "no-way-in-hell-vibe." I was one of them. I was less interested in a rerun than I was a refund, particularly after feeling under deserved in the 100. As it turned out, Melanie Berra had recorded the race. It appears that Nick ran in the 52-range and I ran in the 53-range. This could mean that Nick broke the club record unofficially and that I ran a master's best.
400 meter race Mid Atlantic Champs 2014 Widener
Then there was the 200. I was assigned lane 8 in heat 3, which means my 23.9 was the slowest time in my heat. Boy I wish I had put down 24.3 or something so that I could be in heat 4 with a good lane. At any rate, I was far too ambitious with 23.9. I thought I'd have a good lane against guys who were between 23.7 and 24.7. Too picky. Too much science, not enough art. Anyway, the guy to my inside, a youngster I've raced against before, caught me after about 50 meters. Boy I felt sluggish. I got dead last in this heat as I did in the fastest heat of the 400. So I was surprised when all the drama erupted later about the times. I was listed as having run 23.32 or something like that. I told the guy that he had the right bib number for me, 200, but the wrong heat and time. After an end-of-the-meet conference, turns out I was correct. I wound up running a crappy 25.00. OMG!
I had the nerve to accept some the young guys' invitation to run the 4x100. I ran lead-off and handed off in decent fashion. Unfortunately, legs 2 and 3, Marlon and Jerome, had some difficulty on the handoff and dropped the baton. By the time the baton reached Nolan, we were way out of the race. We probably ran close to 50 seconds, which is about the time Nolan ran in the open 400.
It was a frustrating day. The highlight of my day, a master's PR n the 400, doesn't even count. Only in my memory and in this blog post will it live. That stinks!
Sat, 6/7--went to Westtown to warm up, do a few drills, and practice my start.
Thurs, 6/12-for the first time in months, I made my way to New and Ashbridge to join the Thursday morning/5:40 AM crew for a run. The run would be intermittent tempo, beginning close to 2M into the run. We were to do tempo pace for a 1 min, then 2 min, then 3, then 4, then 5, with a 60-second jog break between each pick-up. This was tough, especially given my fitness level for distance. I reached the 4M mark (the planter) in 29:00. My 5-min run ended at about Lincoln and Garfield, just beyond the tennis courts at Henderson HS. I took a breather and then jogged for a quarter-mile before realizing that it would be better to turn around and head back to my car since my wife had asked that I return to the house before she left at 6:40.
Wed, 6/11--went to the Y. 5:00 on donut track, lifted for 15 min, 5:00 on donut track.
Tues, 6/10--ran two Rustin loops in 33:45 (17:20/16:25). 4.3M.
Mon, 6/9--sore. Took the day off.
Sun, 6/8-Mid-Atlantic Championship meet at Widener: what a mess, a hot mess!
I arrived in plenty of time to warm up for the 100, my first of four events. I noticed that there seemed to be more competitors here than before, at least more than last year. Perhaps that was because the event was being run by USATF, not Philly Masters. Who knows?
The good weather made for a cheerful warm up. I was able to get in a few starts as well, with the help of Clinton Fields, who gave me some advice and instruction for starting. He insisted that I reset my blocks and shorten/quicken my first few strides out of the blocks, in addition to fling my arms. It was a mouthful, but I appreciated his advisement.
The hurdle event took forever. Every other heat seemed to require resetting the hurdles. Before I knew it, 1500 meters went off 40 minutes late. I eventually made my way to the start of the 100. The clerk called my name for heat 1, lane 1. When I realized the heats were organized from fast to flow and when I saw who was n my heat, I knew something was wrong. I approached the starter and the clerk to let them know that I was clearly in the wrong heat; all but one of the runners boasted a sub-11.0 seed time. I know because I saw the cards as she shuffled through them. As she sorted through the cards looking for an opening in another heat, she and the started informed me that the only opening could be found in the last heat, the heat with guys running 15 seconds or more. They told me I could run with them or run in heat 1. I chose heat 1.
It took us four tries to get our heat off. The first time something was wrong with the gun, I think. The second and third times someone was uncomfortable with the blocks and took too long to get settled. The fourth time we were off. I promptly got dusted, seeing the field extend its lead on by a meter every ten. I ran a disappointing 12.20. I thought today I'd go under. So much for that!
Conventional thinking suggests that the heat would have pushed (or pulled) me to a better time. However, this was not the case. I believe I should have been in the third heat with Wayne.
I shifted my mindset to the 400, which was 45 minutes later. I was placed in lane 2 with my seed time of 52.9; Nick Berra would be in lane 7 with a seed time of 53.0. The younger guys in lanes 3 through 6 carried seed times of 50.4 or better. We were clearly out of our league. We probably would have been better off in the preferred lanes in heat 2.
As soon as the gun went off, we both sort of fell behind pretty immediately. As we neared the passing zone markings at around the 200, I checked to see where I was with respect to Nick. He was perhaps 3-4 meters ahead of me. By the time we hit the homestretch he had me by about 6 meters. At that point, I told myself to relax, use my arms, and not let any more distance develop between us. And that's pretty much what I did. As we crossed the finish line, he had me by about 6-7 meters.
Nick was wiped out afterwards. I was tired, too, but not exactly dead. Moments after I finished, one of the officials gathered us all up and told us that there had been a malfunction and that the race had not been timed or at least timed properly. As if it was no big deal, he offered to have us run it again in 30 or 45 minutes. Based on our reactions, he withdrew this initially proposal and said he could squeeze us in after the 400 meter hurdles in about 90 minutes. Most of us gave off the "no-way-in-hell-vibe." I was one of them. I was less interested in a rerun than I was a refund, particularly after feeling under deserved in the 100. As it turned out, Melanie Berra had recorded the race. It appears that Nick ran in the 52-range and I ran in the 53-range. This could mean that Nick broke the club record unofficially and that I ran a master's best.
400 meter race Mid Atlantic Champs 2014 Widener
Then there was the 200. I was assigned lane 8 in heat 3, which means my 23.9 was the slowest time in my heat. Boy I wish I had put down 24.3 or something so that I could be in heat 4 with a good lane. At any rate, I was far too ambitious with 23.9. I thought I'd have a good lane against guys who were between 23.7 and 24.7. Too picky. Too much science, not enough art. Anyway, the guy to my inside, a youngster I've raced against before, caught me after about 50 meters. Boy I felt sluggish. I got dead last in this heat as I did in the fastest heat of the 400. So I was surprised when all the drama erupted later about the times. I was listed as having run 23.32 or something like that. I told the guy that he had the right bib number for me, 200, but the wrong heat and time. After an end-of-the-meet conference, turns out I was correct. I wound up running a crappy 25.00. OMG!
I had the nerve to accept some the young guys' invitation to run the 4x100. I ran lead-off and handed off in decent fashion. Unfortunately, legs 2 and 3, Marlon and Jerome, had some difficulty on the handoff and dropped the baton. By the time the baton reached Nolan, we were way out of the race. We probably ran close to 50 seconds, which is about the time Nolan ran in the open 400.
It was a frustrating day. The highlight of my day, a master's PR n the 400, doesn't even count. Only in my memory and in this blog post will it live. That stinks!
Sat, 6/7--went to Westtown to warm up, do a few drills, and practice my start.
Friday, June 6, 2014
Exhausting week/weak!
Exhausting week/weak!
Friday, June 6--took day off. tired.
Thursday, June 5-EA's graduation. Mad busy. No time to run.
Wednesday, June 4-went to the Y at 5:45 AM to do a little running and lifting. Mile/lift/mile/lift/half-mile
Monday, June 2--made my to the track at 5:45 AM for some 150s. 21,21,20,20,19,19.
Sunday, June 1-Ran 2.2M. Headed to Swarthmore College's graduation.
Friday, June 6--took day off. tired.
Thursday, June 5-EA's graduation. Mad busy. No time to run.
Wednesday, June 4-went to the Y at 5:45 AM to do a little running and lifting. Mile/lift/mile/lift/half-mile
Monday, June 2--made my to the track at 5:45 AM for some 150s. 21,21,20,20,19,19.
Sunday, June 1-Ran 2.2M. Headed to Swarthmore College's graduation.
Saturday, May 31, 2014
I don't really like excuses.
Saturday, 5/31-I headed to the track late this morning after yesterday's debacle. I couldn't decide what I wanted to do; I just knew I needed to do something. After I warmed up well and tried to shake off the tire in my legs, I was ready to get to work. I decided that I would start with 150s and go from there. After a 21.6 first effort, I figured I'd do 6x150 and 6x100. I'd eventually change this to 8x150 and 4x100. I'd wear my 400m/800m spikes for the 150s and the sprint spikes for the 100s.
150s: 21.6, 21.4, 21.3, 21.8; 20.3, 19.8, 19.9, 19.2. (3:00 rest: 100m walk, 100m jog, 50m walk to the start)
100s: 12.2, 12.2. And that was it. I decided I was finished with the 100s.
I went to the trunk of my car to retrieve the starting blocks. I practiced a couple of starts and I was finished for the day.
Friday, 5/30-Rushed out of the athletic awards assembly at EA at about 3:45 and headed home to change for the 9th Annual John Hay Memorial PA Distance Festival at WC Henderson HS. I arrived at the track at about 4:30, giving me what I thought would be an hour before my event. Knowing that I needed to leave at no later than 6:00 or so return to work for an event, I had registered for 800, the first event, and the 200, the third event (just in case the event was cancelled or my presence was no longer needed). When I arrived at the meet, I happened upon what appeared to be an updated flyer/order of events. It showed that the 400, not the 800, would be the first event and that the meet would begin at 5:45, not 5:30 as advertised.
As a result, I had to switch out of the 800 in favor of the 400. I gave the time of 54.00 as a seed time. I warmed up, but I did not feel that pop that I should feel before racing. I felt like I was lumbering. Even when I did my strides I felt stiff; my running felt forced and slow.
I'd eventually be assigned lane 7 in the first of the two men's heats. Oh how I hate the outside lanes! At least there was one guy to my outside. However, because he is far more of a miler than a quarter-miler, his presence in lane 8 was far from helpful; I caught him within the first 30-40 meters.
So, I was not enthused to begin with. Why was I there?
Anyway, I got out of the blocks okay and the guy from lane 6 caught me at about the 140m-150m marks. By the time we reached the 200m mark, I could feel that he had stopped increasing his lead on me. I felt for a second that I could catch him. Wrong! Unfortunately, runners from the inside had made up the stagger by then.
At the 300m mark, all I could think about was finishing this damn race. Coming up the home stretch I could see 47, 48, 49, 50, 51...and then the clocked stopped, marking the winning time of 51-point. I counted in my head as I approached. I prepared myself for a disappointing 54-point. The last 50 meters had been especially slow; I had no arm action. I was dead. I wasn't really prepared for the 55.15, a time I hadn't run since December. The last 100 meters must have taken me 15 seconds or so. I felt so diminished.
It's been a rough stretch, these last weeks. My life has been busy; my job is demanding. I have felt a bit worn down. Despite this, I always feel like I should be at the top of my game. I don't really like excuses.
150s: 21.6, 21.4, 21.3, 21.8; 20.3, 19.8, 19.9, 19.2. (3:00 rest: 100m walk, 100m jog, 50m walk to the start)
100s: 12.2, 12.2. And that was it. I decided I was finished with the 100s.
I went to the trunk of my car to retrieve the starting blocks. I practiced a couple of starts and I was finished for the day.
Friday, 5/30-Rushed out of the athletic awards assembly at EA at about 3:45 and headed home to change for the 9th Annual John Hay Memorial PA Distance Festival at WC Henderson HS. I arrived at the track at about 4:30, giving me what I thought would be an hour before my event. Knowing that I needed to leave at no later than 6:00 or so return to work for an event, I had registered for 800, the first event, and the 200, the third event (just in case the event was cancelled or my presence was no longer needed). When I arrived at the meet, I happened upon what appeared to be an updated flyer/order of events. It showed that the 400, not the 800, would be the first event and that the meet would begin at 5:45, not 5:30 as advertised.
As a result, I had to switch out of the 800 in favor of the 400. I gave the time of 54.00 as a seed time. I warmed up, but I did not feel that pop that I should feel before racing. I felt like I was lumbering. Even when I did my strides I felt stiff; my running felt forced and slow.
I'd eventually be assigned lane 7 in the first of the two men's heats. Oh how I hate the outside lanes! At least there was one guy to my outside. However, because he is far more of a miler than a quarter-miler, his presence in lane 8 was far from helpful; I caught him within the first 30-40 meters.
So, I was not enthused to begin with. Why was I there?
Anyway, I got out of the blocks okay and the guy from lane 6 caught me at about the 140m-150m marks. By the time we reached the 200m mark, I could feel that he had stopped increasing his lead on me. I felt for a second that I could catch him. Wrong! Unfortunately, runners from the inside had made up the stagger by then.
At the 300m mark, all I could think about was finishing this damn race. Coming up the home stretch I could see 47, 48, 49, 50, 51...and then the clocked stopped, marking the winning time of 51-point. I counted in my head as I approached. I prepared myself for a disappointing 54-point. The last 50 meters had been especially slow; I had no arm action. I was dead. I wasn't really prepared for the 55.15, a time I hadn't run since December. The last 100 meters must have taken me 15 seconds or so. I felt so diminished.
It's been a rough stretch, these last weeks. My life has been busy; my job is demanding. I have felt a bit worn down. Despite this, I always feel like I should be at the top of my game. I don't really like excuses.
Friday, May 30, 2014
That's all folks!
Thursday-off
Wednesday-4.3M easy
Tuesday-lifted
Monday-workout was supposed to be 8 x 150 plus 4 100s.
First 4 150s were supposed to be in 21.0 and the second 4 were supposed to be 19.5.
Set 1: 20.8, 20.6, 20.6, 20.7
Set 2: 19.3, 19.1, 19.5 (slowed up here bc hamstring tightened.)
That's all folks!
Sunday-4.3M
Wednesday-4.3M easy
Tuesday-lifted
Monday-workout was supposed to be 8 x 150 plus 4 100s.
First 4 150s were supposed to be in 21.0 and the second 4 were supposed to be 19.5.
Set 1: 20.8, 20.6, 20.6, 20.7
Set 2: 19.3, 19.1, 19.5 (slowed up here bc hamstring tightened.)
That's all folks!
Sunday-4.3M
Monday, May 26, 2014
I took to the track as a haven
Saturday May 24th. Feeling very blue. Prayers abound. I took to the track as a haven.
I decided to do a workout I haven't done in a while: 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.
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 1:23, 400m in 64. I did the 300 incorrectly, hitting 15 at the 100, 30 at the 200, and 47 at the 300. I slowed down, knowing I was a mess. 500: 16/33/50/67/1:23. Poor last 100. 400: 15/31/48/64. Another poor last 100.
1200 SLOW jog in 9:30.
Set 2: 300m in 47, 500m in 1:21, 400 in 63. 300m: 15/32/47. 15 sec last 100. 500: 16/32/49/66/1:21. 15-sec last 100. 400: 15/31/48/63. 15-sec last 100. This was a good series.
It looks like I'm in 2:05 800m form.
I decided to do a workout I haven't done in a while: 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.
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 1:23, 400m in 64. I did the 300 incorrectly, hitting 15 at the 100, 30 at the 200, and 47 at the 300. I slowed down, knowing I was a mess. 500: 16/33/50/67/1:23. Poor last 100. 400: 15/31/48/64. Another poor last 100.
1200 SLOW jog in 9:30.
Set 2: 300m in 47, 500m in 1:21, 400 in 63. 300m: 15/32/47. 15 sec last 100. 500: 16/32/49/66/1:21. 15-sec last 100. 400: 15/31/48/63. 15-sec last 100. This was a good series.
It looks like I'm in 2:05 800m form.
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