Did this this morning on the fly. What do you guys think: good workout worth mixing in or a waste of time? If nothing else, at least it gets in some easy mileage while working on some turnover; if I do this again I'm gonna push it more because I felt super fresh afterwards.
02/20: ~8.2 miles total in 60:00 continuous running over rolling terrain and on track: Easy run to track going straight into reps; 16X100m w/300m jog (18.45, 17.49, 17.98, 15.59, 16.07, 17.08, 15.39, 16.88, 16.58, 16.79, 16.03, 16.10, 16.48, 16.63, 13.83, 16.46), 8X50m w/ 350m jog (7.18, 7.90, 6.62, 8.14, 7.93, 8.18, 7.89, 6.81); easy run back from track & 300m kick uphill at finish in 58.95.
Longer-term Goal: Walk on at my university with a 1:59 800m time trial requirement this Fall.
Mid-term goal: Walk on XC team (pretty much guaranteed as I can already run the 8k and 5k standards and have spoken with coach)
Short-term: Develop speed and power; looking to add some muscle, improve in the weight room, maintain endurance, and move down in distance over the next couple of years.