Last night was 2 sets of 1600, 800, 400, 400 with descending quarter splits. 2 minute rests after the 1600, 1 minute after the 800 and 400 and 2:30 between the sets. Goals 5:45 (86 per quarter), 2:48 (84 per quarter), 81, and 79.
We've been trying to get in 2 miles easy (if traffic allows) before our official warm up of some knee skips, lunges, high knees, leg swings, 1 mile around 7:30, then 4*100 strides.
I forgot my contacts so the world was a blurry place and I think that made my focus a little blurry but I got everything done on pace. A little fast during the 800 to begin with and a little fast on the second mile but other than that I ran pretty consistently despite being on my own. I decided to start all the repeats with NC so I would have a target to chase a bit, so a little bit less rest but not much.
I was definitely tired after this one, but managed to get in a 3 mile cool down for a total of 11 miles for the night and finished it up with the Jay Johnson pedestal and Myrtl cool down. I definitely felt that I earned my Summer Shandy waiting for me at home in the fridge!