I have a meet this Saturday and yesterday (Wednesday) we did the following workout:
600m at about 90-95% effort. Splits were 31, 32, 33 for a 1:36 total time. The last 200 was definitely coasting. 30 seconds rest, then a 200 at 90-95% effort. I ran 30 seconds and felt too controlled. Should've been around 28-29.
Full recovery, then we jumped into 400s. The goal was to take it slow for the first half and hard for the second half to practice switching gears mid-race/pushing on the kick.
36/33 for 69. 2 minutes rest. 36/33 for 69. 2 minutes rest. The leaders felt tired so we slowed it down to exaggerate the change in gears for this third 400. 38/32 for 70 high/71 low. 36/31 for 67. This was intended to be the last one, but one of our guys had one more to do since he missed an earlier one, so I went again. Nice and controlled 36/36. Real easy, no switch in gears just to really work the legs.
My PRs are 26.0 for 200, 56.1 for 400, 2:11.3 for 800 and 4:53 for 1600. The mile time is old and the 200 was run in trainers. I think I have a solid balance of speed and endurance, but I'm in the 4x800 this weekend and lookin' for a big PR to secure my spot on the post-season relay. I'd like to run at least 2:08, but ultimately 2:05.45 by May 10th. With that 1:36 (in trainers and at the beginning of practice), I really feel like 2:08 isn't out of my range. How should I pace myself to have the best chance at maximizing my PR? What am I capable of running if everything goes well?
Also, if it contributes at all to the consideration, we did a workout Monday which was fairly taxing and I took the long run Tuesday a little harder than usual, so the legs were feeling tired going into the workout, but were surprisingly responsive. I still felt like I lacked the spring in my step though. Also, for the 800, I have split 2:10 twice and run 2:11 in the open twice in the past three weeks. I always feel like I'm running hard, but relaxed. I'm running within myself. I'm not doggin' the race, but I know I have more to give. I just never do and I think it's a major mental barrier. I think I'm fit enough to run faster, I just need to push myself mentally to do it. If that contributes at all to your consideration.