My job last night was to try and emulate this little guy in stages. I'm not as speedy as Mr. Gonzales, but unlike the wee rodent, I had some help in my new Brooks T-7 racing flats. They look sweet and feel great. First up was 4 x 1k at tempo pace, and these went pretty well. I did run the first lap of the first rep about 4 sec. too slow, but made up the time in the last 600m.
Times were: 3:50, 3:46, 3:48, 3:51
Next up were 3 x 600m, all around 2:07
Lastly, 4 x 200m in 35-37 sec.
A progressively faster w/o with the intent of staying relaxed and controlled throughout. Considering how tired I felt a couple hours earlier, this run came off quite well.