I recorded it all on my Garmin, but didn't get a chance to load it on to the computer to check out the data. From memory I believe I did 4 x 800M at about 3:40-3:45 each ... 7:22 - 7:32 pace. Followed 4 x 400M at about 1:45-1:50 .... 7:02 - 7:22 pace. Between each interval I walked or walked/light jogged 400M. I want to work up to it being a light jog only between intervals.
I also want to build up to doing alot more of those 800s. On the 400s I sure noticed that I could smoke it for the first 200M, then fade rapidly for the next 100-150M, then dig deep and manage a sprint for the last 50M. However .. if I ran the first half more conservatively to try to keep a more steady pace the whole time, my overall time was slower than if I went out fast. Hmmm, I didn't think it was supposed to work that way.
I wanted to do a few 100M sprints as well, but after that I was completely out of gas. I can certainly see how this is a tougher workout than a long, steady run. Of course both have their benefits and the long run is super important, probably the most important in regards to just completing a race, but this type of workout is definitely a challenge and a nice change to add in.
Anyhow, it was a GREAT workout and I think I'll see some benefits from this. My running buddy was there teaching a boot camp class and she joined me for half of an 800 before she had to leave. We tried to talk but there was no way. ;) Apparently track work is not a social event.