Sure! It was a 3 x (4 x 400) w/ 90s rests and 3 min b/w sets. Averaged 78s, so way off! It was a solo workoit and I just had no juice that day. But fortunately 11 days later I had it in me.
Other key workouts in basically reverse order were
-5 x 800 progression (2:04-2:08 for first 600, 37-38 for last 200) with 4 min recovery
-6 x 1k in 3:50 w/ 200j + 6 x 200 in 39 w/ 200j
-10 x 300 in 59s w/ very, very slow 100m jog
-10 miles w/ 5 @ 6:20 pace
-400 in 65s, 6 min rest, + 2 x (300 in 51, 200 in 34, 100 in 17) w/ 3/2/1 min rest.
As you can see, no barn-burners of workouts. For a guy who is 39, can’t burn the midnight oil every workout. Just consistency across different systems.
My race was on a Saturday, so the week before I went 10 on Sunday, 9 on Monday, a fartlek (3k - 800m paces) Tuesday, 6 on Wed., off Thursday, 5 + strides Friday, and 1 mile shake-out morning of the race. Felt very fresh on race day and my legs were still feeling light halfway through the race. Often the last 400m they are totally spent and my kick sucks. While not blazing, I was able to close the final 800 in 2:27 with the final two laps being low 36s, which I gladly will take.