Discussion: what the heck! You must be...

what the heck! You must be channeling Colin McCourt. Flying! and w an internal metronome.

it must be the strength training, lunges, etc, the stride felt super solid. but I was breathing pretty hard. the 400s next week will be much more difficult.

not sure if I should do shorter rest intervals? from my reading of JD, the spirit of the R workout is getting the legs to turnover quickly so more rest is better, compared to the "I" workout which is short rest. comments?

it also has to do with speed. JD generally has slower run times for intervals and I believe the old edition even said not to go faster but shorten the rest if you want it to be more challenging.

there is a difference in "systems" worked between R and I workouts. My memory is R workouts are focused on leg speed and I workouts on more speed endurance, which is of course critical to the 1500/mile, if not the whole ballgame. If I get tired in the last 600m, and get passed in the final straight, then not a very good race. Thank God THAT never happened, haha. Plus, repeats on full rest are more fun. :) Thus, I'm inclined to interpret the Phase II R workouts as more rest is OK but I may not lollygag as much this week, try to tighten it up. Then save the true short rest intervals for the tough I workouts in Phase III.

You can do whatever you want. Thats the beauty of your system:)