Windy and rainy (steady rain and 20-30 mph winds to start), but I wasn't sure the weather would be good (or better) for speed work later in the week, so I decided to pound the pavement on the golf course section of the Wabash Trail. 3.25 mile warmup + routine, then 12 x 400 @ 2-3 mile pace w/ 200 recoveries. Goal was to be between 85-87.5, which should be 5:50-5:40. Reps were 85, 87.7, 87.2, 88.3, 85.9, 84.6, 87.1, 84.9, 86.1, 86.4, 85.2, 80.7, averaged 85.7 about 5:42-5:43. 3 mile cool down with frozen arms.
Effort was hard, but not super tough. I feel like I could have run harder, but I got the proper stimulus without getting cute. My last 400 workout was in August and I averaged 93.1 for 10 reps with 1:45 recoveries. Today I did 12 with 1:00-1:06. I forget that I actually like 400s. | 