I ran a 12x200 interval workout on the base today at lunch. I've run only three track workouts since I've started marathon training. I didn't know what I was doing. I did a 1 mile warm-up and proceeded to do the intervals. I ran one 200 pretty fast but didn't time it because I programmed my Garmin interval workout for 400s instead of 200s. Also I am not sure Garmin measures in track lengths. I put my interval distances in at 0.13 miles, which is 209 meters. So after reprogramming, I ran the 12x200s. Now for the fail.
I made the recovery period 100 meters, well actually 0.06 miles (96.6 meters). My 12x200s averaged 48 seconds each, which is pretty slow I think. I did not realize it until after the workout, but I conserved my energy because this recovery was not long enough.
I have been pretty fast in my brief high school track career. I have run fast 200 meters before. So after reconciling this with my McMillan predicted 38 second 200m I found that I was supposed to make my recovery roughly three times the length of my interval time in other words 1:10 minutes of rest. If I want to call this speedwork, I need to shoot for 30 second 200m interval times with one minute recovery jogs. I'll do better next time.