ran 1:53.3 during indoor on a 200m banked track, also 50.9 FAT 4x4 split, 3:01 1200m leg in DMR (300 flat track), and an outdoor 4:15 1600m TT back in November
50-65 miles per week
What does this workout indicate for a 1500/800 double this weekend with maybe 1.5-2 hours rest?
strong wind on the homestretch today, ~15-20 mph, started everything at the start line (as in not the 200 start)
2x600 with rest after each of 400 jog (right around 3min) + 2min standing, 400, 6min (jogged 2.5min of it), 2x300 with rest after each of 5min (jogged 2min of each), 2x200 with 200 jog
1:31.5, 1:30.1, 56.8, 39.9, 40.4, 30.5, 31.1 (200s at end supposed to be easy)
I know it seems like alot of rest but this is how we've been doing things pretty consistently.
If it helps my last similar workout was 800, 2x400, 2x300, 4x200 with similar rests to above in 2:08.0, 55.6, 55.3, 40.3, 40.3, 30-31 for the 200s.
Other than these types of workouts I've been doing 800-K repeats at 71-72 per lap and sometimes pushing long runs. Haven't done a real tempo effort since Fall.
Also, my Coach and I definitely have some ideas of what I can run. I just want to get other opinions from people with some knowledge/experience. I haven't been the most consistent racer the last few years so its harder for me to gauge my fitness consistently. I have been racing well lately though, so I want to know what kind of fitness my training indicates.
Thanks for reading!