I'm getting back in shape after an extended period of time off (or mostly off) due to injury. Until recently, I hadn't logged more than 30 miles in a week in the last 3.5 years, and was off completely after an operation from last July until about April of this year. I've been hitting 60-70 mpw since June, and just started throwing track workouts back into the mix two weeks ago. Nothing too serious, trying to ease back in to speed without hurting myself. Here are my last two workouts:
Week 1: 8x400: 84,82,82,78,76,76,74,73
Week 2: 8x400: 79,80,77,76,74,73,71,69
Easy 400 between reps for both workouts. I would normally do 12x400, but it's been a long time since I've done speed and I don't want to overdo it just yet.
I realize it's tough to predict race times from 400 repeats, but let me know what you think. I've been away from competition for so long that I literally have no idea what kind of race shape I'm in.