Sorry for the late delivery of the workout. I was kind of waiting to see how my legs felt following Whitestone and also what the weather was going to do. Hopefully it will stay dry, but looks like maybe a 50/50 shot a some rain. If you ran Whitestone as a race or marathon pace run, then you might consider making this a recovery week - drop the mileage and/or take an extra day off. 30k is a long way to run, especially if you were moving fast. Also, give yourself permission to take it a little easier during the workout. If your legs are feeling dead, then cut the workout in half. For higher mileage runners with tired legs, I'd like to see you run at least 4 200s even if you cut the workout down.
The workout will be a mix of tempo and some fast 200s. We need to keep the tempo work to support the longer races on the spring schedule (e.g. Knoxville marathon and half, Boston, etc.). We're adding in the 200s because we will be switching to some faster stuff soon, and these help with development of running economy. 200s also provide a new stimulus to keep us from getting stale from too much tempo work. Switching paces helps with racing because you have things like hills and surges that prevent the pace from being predicable. Switching from T to R, you need to be ready to change gears to pick up the pace. Switching back from R to T, gives you some practice at settling back into a pace and getting breathing back under control.
Below, I list the details in sets. Each set will be 1600m @T pace, followed by 60s rest + 200m @R pace with 200m jog rest + 200m @R pace with 200m jog rest. That will be repeated a number of times based on your weekly mileage.
Since we're still meeting at track, I'll remind you that we meet at the press box, but if it's chilly and/or raining, we usually gather in the lobby of the HPER building. The HPER is directly behind the press box. Go to the lobby on the left (West) side under the breezeway.
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Keith Gemeinhart: 
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