Sat 11/23 - double, 90 minutes total incl. 2x3k

AM - 60 minutes incl. 2 sets of 3x800/200 in/out running. After surviving (more or less) Wednesday's slow track session I've decided to soldier on with faster-paced stuff in hopes that the right hamstring holds up to it. Looking to break back into it somewhat gently however, and this workout seemed like a good way to do it. Aiming to run 800m in about 3 minutes, ideally with negative splits, then a 200 at 90% effort or so, repeated 3 times. Had some trouble judging the pace, unsurprisingly, and went out in under 42 for the first 200m of the workout. Things settled in for the rest of the first rep, then a reasonably short break before repeating the whole thing again. Splits:

2:59.2 - 39.4
2:59.7 - 39.6
2:56.8 - 39.2
10:53.9

3.5R

2:57.9 - 38.2
3:00.0 - 39.8
3:01.8 - 38.9
10:56.6

Ideally I'd like to be able to do something like this 3 times instead of 2 esp. given the very slow pace. In fact by the end of the second rep I was digging far deeper than I would have liked just to try and (unsuccessfully) hold the line at 90 second pace. No idea what to expect for the 200s, lack of any kind of turnover not at all surprising given the lack of any kind of training structure the past 6 weeks. Glad to be doing any kind of running on the track without the leg shutting down, although it did stiffen up somewhat over the course of the workout. Conditions not exactly favorable, blustery with a noticeable wind crushing me on every backstretch--second 200 of each rep run into this breeze. Relatively early start as I wanted to mimic somewhat the upcoming morning start time. Cooldown was very slow with various breaks.

PM - 30 minutes very easy. Light jog around town, extension of the cooldown and testing how the hamstring held up to the stress of the morning run. While some stiffness was present, overall it felt as good as I could hope, no obvious limping on the hamstring.