Last night’s workout was tough. We did 4x1200 with a 400 recovery interval. The longer distance is certainly not pleasant, but the heat added a whole new level of pain. Mentally, I thought I could manage 5:30 splits which translates to a 7:20/mile pace. I was guessing the effort should be between mile race pace (7:00) and 5K race pace (8:00).
The first one was great at 5:26, but I certainly went out faster than I would have liked (1:45, 1:53, 1:48 were the 400 splits). Once I had the feel down, I was going out slower and the first 400 was around 1:50 to 1:52 and my 1200’s were at 5:36 for both. I was thrilled with this, but starting to wear out physically and mentally.
I was really hoping the group would decide to just do 3x1200 instead of finishing the workout. With everything left in the tank, my fourth 1200 was a dismal 5:50. Even walking sections of the recovery interval could not get me back on form. Overall it was a great workout and it was nice to get the feel for longer intervals. I still prefer 400 and 800 intevals.