Objective: 12 x 400 @ Rep pace.
Recovery: Equal distance jog
Warm-up/Cooldown: 3 mile warm-up included 2.5 miles of easy running + strides. Cooldown was 2 miles of easy running.
Outcome: 10 x 400 + 4 x 200 (insanely hot outside); 400s @ (76, 76, 76, 75, 75, 76, 76, 76, 76, 74) / 200s @ (36, 35, 35, 35)
Comments: I did this workout with Montgomery and he helped with the pacing. I wanted to hit them all at 77, but we consistently came through quicker. The weather was brutally hot and it seemed like I couldn't cool down at all. The plan had originally been for 12 x 400, but I was zapped for energy from the heat and the quicker paces. Even with the heat I was still able to run fast, which is encouraging. I definitely think I am getting my legs back. Justin got slammed by a water baloon when some asshole chucked one at us during the warm-up.
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