What does this workout indicate for a 800 or 3000m?

joecrunner wrote:

76, 78, 78, 72, 82, 78, 80, 67

hahajahahahha-

looks exactly like one of my workouts. the times anyway. except I do 500s instead. and I take less recovery.

(sorry, I'm pretty drunk)

joecrunner wrote:

I'm running either the 800 or the 3000m tomorrow at UW and I'm wondering what this following recent workout indicates for either event. My bests are 2:10.9 and 10:09.

8x400m, with 400m jog in between, 76, 78, 78, 72, 82, 78, 80, 67 so about 76 second average. Any ideas as to what I may be able to run?

Oh but to answer your question, I say 2:08 and 10:xx. Closing that workout with a 400 just slower than 800 race pace is very impressive. However this workout doesn't really predict 3k times very well. That depends more on milage, tempos and longer repeats.

Maybe I'll join in on the prediction game, even though this is a workout from 5 years ago, I never got to see the corresponding race results due to a non-running health complication that effectively derailed my collegiate career:

8x 400 with 1:30 - 2min rest: 61, 62, 62, 61, 63, 63, 60, 57

Weekly mileage at the time 60-70mi per week (none of the recovery runs slower than 6:30-6:40 pace though)

Another good workout was 20min continuous on a steep-ish hill that doubled-back on itself and then straight down (about 60seconds up, 20 seconds down) ... this was a killer workout on it's own, but then we would jog a couple minutes back to the track, put our spikes on and run an 800. That one week I went really hard on the hills and wasn't sure if I could even stay upright for another 800m, my legs felt like such jelly. But, I settled to the back of the pack through 200 in 32-33, then slowly started to loosen up and move up through 400 in 64, then 600 in 1:34 and finish up in 2:02 going 33-31-30-28.

Always wondered what might have been that season for 800/mile/3000?