I don't know what I was thinking, but I didn't bring my watch to practice and I tried to keep up with someone that runs a few minutes faster than me in a 5k. The workout was 800, 600, and 400 with 200 recoveries. Goal pace was 10k speed on the 800, 3 to 4 seconds faster per lap on the 600, and then 3 to 4 more seconds faster per lap on the 400. We did 4 sets and got a 3 minute break between sets. If I ran it at my actual 10k goal pace, this would have been a cake walk. I went out and tried to run it faster than my own 5k pace.
I don't remember the exact times, but it was way too fast for me. I ran the first set and was definitely winded. I started the second set and I completed the 800 around the same time as the first set. I only got a lap of the 600 complete before I was so out of breath that I couldn't keep going. I went into my recovery 200 at that point and then finished up the 400. I changed my goal speeds on the last 2 sets and was able to complete the workout. I revved up the last 400 and did that one in 1:23, which was around the speed I did the first one.
It was a great workout and today, I had to pop Aleve just to get to work. Even with pain pills, I am still sore and limping when I get out of my chair.