split 700, split 500

Cloudy, light winds, 49º at the Sewanee track on a quiet early afternoon.  I was going to try and 'one up' myself from my previous 2x500m workout, but I decided to vary it a bit.   These split intervals are an ass buster, but like any tempo workout, they're over quickly.

Hoka trainers on 

400m warmup, stretches, drills 

'split 700' - 500m - 82.5*, 1:45 min rest, 200m - 32 

'split 500' - 300m - 43.8, 1:45 min rest, 200m - 31

Took full rest in between sets.  I screwed up on the first 500m and ran 537m.  *Was supposed to cut to lane 1 after 300 but I ran in lane 6 the whole way, so the 82.5sec 500m is an estimate.  I knew something was wrong when I came up a second or 2 short at 400m.  I know for sure my first 300 was about 47 - 47.5, ahead of my goal pace of 48, so my 400m was probably 64ish.  When running these in the past, I had done 1:30 min rest.  So, my intention was to not compromise on speed and take a little more rest.  As far as speed, these times are comparable to past such intervals, not too far off.  The split 700 definitely kicked my butt.  Felt it in the glutes.

Everything feels fine.  Seem to be tolerating this workout schedule ok.  Feeling stronger every time I go out.  Next workout will be midday Tues., and the weather looks fine.  Probably keep chipping away at the long sprint endurance for at least another week before I start to introduce, speed and accelerations.  I think an event run in spikes isn't too far away.  Maybe a couple weeks.

144.5 lbs after workout.