Whee, track workout.

Got in a solid workout with Champo, Crewser and the Carr (three C's and an M--which one does not belong?).

200s-30, 31, 31, 30
100s-13, 14low, 14mid, 14low
200s-33, 34, 34, 33
100s-14low, 14, 14, 14low
200s-34, 33
100s-14, 14high, 14high, 14high, 14high, 14low

I was pretty happy with the workout, overall. Started off pretty fast (but consistent) for the first set of 2's and 1's, then felt the short rest interval on the 100s in the next set. Managed to keep it together and keep pushing for the final set of 2's thanks to Chimpo pushing me, and the last 100s were all pretty solid. Definitely a good workout to have other people running with, as opposed to last week when I was going solo due to a knee-concerned Socks.

I'll be looking to get the 200 times a bit faster when I'm tired, 33/32 range in the future. Relatively happy with 100 times at the moment, though I can definitely stand some improvement.

On a related note, for 100s in general, form is hugely important. Drive with your arms as fast (and as straight) as you can--that's what gets the legs going, it's what kept me under 15 during the last set of 100s. More advanced runners might want to focus on getting a good forward lean while you're accelerating as well (leaning from the ankles, not the hips--it's hard to describe, I can demonstrate in person), though once you're cruising at top speed you pretty much have to be upright.