A.M. Total of 13 miles in 1:42:43. All with Jeff. Benjamin joined us for 3 in 23:26. Jeff and I did a wild workout. 3x300 fast + 100 all out with full rest between 300s and 300 jog before the 100. The first one was 46.4 for me, Jeff was around 45.8. Second, I got 45.0, Jeff was around 44.0. On the third one we hit 200 in 32, and then sprinted wild for the last 100, except there were some ladies that stood over our mark, and we were too worried about running into them, so we missed the mark. But I figure it would have been around 47 for me, and 45 for Jeff. We jogged 300 (or actually a bit less), and then did 100 all out. I got 15.1, Jeff 13.4.
The purpose of the workout was for Jeff to get used to the idea that 60 second quarter is his target 800 meter race pace. For me, it was just to learn to relax while sprinting. A wild workout for marathoners, but I do believe 800 meter speed is as much of a foundation of your marathon success as is aerobic endurance. Not to be misunderstood, a guy that cannot break 3:00 in the marathon should not worry about his 800 meter speed, he should just run base mileage. Maybe a woman that runs 3:05 marathon should, if she struggles cracking 2:50 in the 800, but 99% of the runners are not yet limited by their 800 meter speed because they have not yet trained enough. But somebody who runs high mileage consistently will eventually get to the point where his marathon performance would be limited by his 800 meter speed.
P.M. 0.5 with Benjamin, Joseph, and Jacob.