Everyone has their own ideal workouts. Some guys like 1200's. Some guys like mile repeats. Some guys like complex ladders. Some guys like to vary.
Me, I'm simple. I just like good old fashioned 800's and 400's. Tried and true.
In my mind, I don't have that faster track speed so I try to gain it by means of shorter distance workouts. I don't feel like I gain a lot from longer repeats. Actually, I probably should even be doing more 200's, but I find those far too annoying and you have to run too damn many! 800s are always just a good solid gauge for speed + endurance.
In this case, I'm about a month and a half out from Berlin and I ran one of my bigger workouts last night: 10x 800 at a 2:35.7 average. I felt good the whole way though, in spite of my mind wanting to protest any thoughts of speed. Looking back at my past workouts, that's actually a great pace for me too. The only time I've really gone faster was with fewer reps. Ie, a few weeks ago I managed to pull off 8x 800 @ 2:33.5 avg. I was far more fresh back then and had a few more guys on the track to help out... (I'm kissing 90 miles right now).
It'll be interesting to see what I can do when I get back from the cabin in two weeks, and if I clip another second off my time. That would make for my fastest 10x800 workout ever and certainly give me some big confidence. In the mean time, keep on keep'n on.
Split recap:
1- 240.4
2- 237.5
3- 235.5
4- 235.5
5- 234.9
6- 236.7
7- 235.3
8- 235.0
9- 233.3
10- 233.7
Avg- 235.7
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