I was doing this 35 years ago in high school.
hs runners take note, i was doing this 25 years ago, workouts after a race, its the best way to add a 3rd workout to your week. Mon, Wed, Sat. so instead of hitting the consession stands at the meet, go out not for just a shake out run, but a real run. benefits will pay dividends come conf. county, state x-c meets.