Infamous 300/100 Workout

Time: 53:50
Distance: 8.17 miles

W/u: 21:51 for 3.08 miles
W/o: 15:47 for 3 miles
C/d: 16:12 for 2.09 miles

I felt a little sluggish warming up to the track this afternoon but that could have been due to the hills that are along the route. When I got to the middle school's track the parking lot was full of parents waiting for their sons. I think they just had tryouts for football because some kids made it while others didn't. I finished warming up with some laps around the track and then I slipped into the Lunar Racers.

The target today was to run 12 x 300/100. Three each at 52-50-48-46 with 30 sec rest.

I hit splits of:
(22.59) 50.55, (27.22) 52.36, (27.24) 52.58,
(26.55) 50.07, (27.13) 51.07, (28.31) 50.57,
(28.51) 49.57, (30.14) 50.03, (30.50) 49.77,
(30.10), 49.96, (31.44) 52.20, (29.40) 49.54 for 15:47 total.
Average rest - 28.26
Average 300 - 50.69

Before leaving the apartment to do this workout I calculated that Jailhouse prescribed a workout that would average 79 second 400s (if I hit the 300 splits and kept to 30 seconds on the jog). When it was all done I averaged 78.95 per lap, but didn't hit the splits. I started off perfect running the 300 intervals just as they are supposed to be but the rest was a little quick. When you push the rest on this type of workout, things can go downhill in a hurry. I wasn't able to change gears to hit 48s or 46s.

I'm confident that when I race CVS I'll be able to maintain 4:40 pace or a little faster because I ran 3600 meters averaging ~51 seconds which is 68s or 4:32/mile pace. When I ran this workout last I averaged (28.15) and 52.57 for an overall 3 mile time of 16:08. Today I ran 20 seconds faster and felt better doing it.