AM: Track in Safety Harbor. The workout was 11x400, 1x600 all with a quick 200 recovery. I told everyone beforehand it was time to buckle down and get serious with our workouts. This workout would be run until failure. If you failed 2 items in a row, that was it- can the workout. No dogging recoveries, water breaks, or walking. It seemed like they bought in. Seemed as if it would be difficult to break them of habits, so I didn't really have many expectations. I held the same expectations for myself, although I knew deep down I wanted 100m recoveries, but that time will come.
Splits (400s)- 1:15, 1:15.3, 1:14.7, 1:13, 1:14.5, 1:13.5, 1:14.4, 1:13.7, 1:13.7, 1:12.7, 1:13.4
(600)- 1:53.6
I nailed this workout. I wanted them all sub 1:15 (5-minute pace), and having just running hard 2 days ago, I'm happy with this outcome. 3.1 miles at sub 5:00 pace... that's exciting to see. I felt very strong, even on the last one and the form held. Breathing got serious, but still didn't empty the tank completely.
PM: 2 miles and the gym- abs, back, arms, and dynamic stretching/balance | 