1. Don't spend the day psyching yourself out. Pump yourself up to run fast. Listen to your jams on the way home from work. Wear an outfit that makes you feel speedy.
2. Send the husband and baby to your mother-in-law's for dinner so that you can complete your scheduled 6x400 run without a jogging stroller.
3. While you could run alone, don't. Take the dog. After all, his only response to running fast is to push even faster.
4. Set up your GPS device to "lap" every quarter-mile so you don't have to worry about a lap button or a track.
5. Select a route with minimal stops so that you get the most out of your workout. The park is great for non-stop running and the setting sun will push you to go harder to get the hell up outta there.
6. Mess up the display on your GPS device so that you can no longer see your pace. Instead of sticking to the range dictated by McMillan pace calculator, you'll go as hard as you can until you feel your peanut butter and banana with honey sandwich start to come up.
7. During the last interval just happen to come upon a runner going at a decent clip to use as a rabbit. It works especially well when you think your rabbit is an older albeit fit woman. When you pass it, you realize it's actually a man in tights and a skull cap - giving you immense satisfaction that you could pass him.
8. Do not include a hill along your route, especially during the last interval. You'll feel like a slug and compelled to add another 400 to make up for a lackluster performance during round 6.
9. Upload stats and find yourself pretty proud. I should have done the 400s in 2:03.5 to 2:10.6 (based on 2 hour 10 minute half).
Actual 400 times: 1:59, 2:02, 2:09*, 1:54, 2:02, 1:58, 1:58
My splits are actually in line with a 26:59 5K so we'll see what Saturday brings.
*During the third interval was when I figged up the display and spent too long trying out how to get it back before just going for it.
What are you tips for doing speedwork?