I know I said I wasn't going to do any over distance the remainder of this season but I went back and looked at my pre world workouts of March '17. I counted back the days and did the exact same workout I did 13 days before my first race in Korea. Two long sprint split intervals... if for nothing else, a basis of comparison. It went well.
Hoka trainers on
500m warmup, stretches, drills
'split 700' - 500m - 81 / 90 sec rest / 200m - 29.8
'split 500' - 300m - 44 / 90 sec rest / 200m - 29.5
I exceeded the times I ran in this same workout on 3/8/17. That was a confidence booster. Not that means anything. I must be in ok shape. Perhaps the 2x300 w/30sec "Pitts workouts" have helped.
Perhaps I'll continue with that regime if I can handle it.
143.7 lbs after workout