Warmed up for ~2 miles then ran 4 X 100m diagonals on 50m walk.
5 X (200-200-400) each on equal distance, full recoveries. The point of this session is to accumulate more volume at a faster pace by increasing the rest. 5 X 800 would have been slower.
My splits started out at ~38" for the 200's and descended to 29" on the fastest. 400's started at 76" and descended to ~69" on the last several..
I told BJ to run his 400's in 1:24 and he got a funny look on his face and laughed, clearly intimidated by the pace. I had him run a 200 with out looking at his watch or thinking about the numbers... just run by feel. He ran a 38" and it felt easy. His 400, the same.. no watch, no thought except for staying relaxed and just running.. I think he came in at 1:22 if I remember correctly. The point of the exercise was to show the difference between letting your watch dictate your perceived effort VS. actually listening to your body. I learned this during a mile repeat workout last year where I ran by feel only and tried to hit 5:20 pace.. never looking at splits. I ended up averaging about 5:04 pace per mile. This is an exercise that I taught myself, that I would not have learned were I not training myself. All the books I've read explain very little about what goes through the mind of an athlete when they are failing. Even the sports psychology books fall short in explaining the specifics of teaching your brain to not hold you back. This specific exercise is one I hope to explore further and experiment (on myself) with more often. When BJ faltered at the thought of the pace I knew exactly what he was feeling. When he stopped thinking so much about what he thought he should be feeling (what he has learned to feel) based on a number and effortlessly ran faster than he thought he could, I know that feeling.. I think there is huge potential for improvement simply by tapping more in to this.
I have a theory that part of the reason the Kenyans are so good is that they can't afford watches when they start running. They simply run and they happen to not place limits on their perception of pace. All they know is that they are running next to a 2:06 marathoner..