Step-Downs at the track

RUN about 55-60 mins and 6.5 miles
STRENGTH 45 mins of plyoX

Workout was 2x1200, 2x800, 2x400 then I added a 200 just to get a rounded 5K speedwork total.

1200's in 5:21 (7:10m/m; 151bpm) and 5:18 (7:06/162)
800's in 3:30 (7:02/159) and 3:38 (7:18/162)
400's in 1:42 (6:50/156) and 1:40(6:42/153)

I ran this workout alone, RM and BE were at the track but doing their own thing. I was very happy to see that I was mostly steady between the intervals, and picking up the pace as the workout progressed.

As usual, while running to the track I started coming up with reasons I would be slow today. I've just learned to not listen anymore. I'm not as fast as I want to be, but I'm happy with how today went. When I finish an interval and can't do anything more than lean over and breath--YES! Now my next goal will be to puke after an interval :)

According to the pace chart that accompanied the Step Down workout, I'm running at a 23-something 5K pace and a 3:30-3:40 something marathon pace?! How does that work out? What do I need to do to make progress on that type of marathon time? And if I add together my times above for a 5K, it comes out to about 21 minutes. That's my 5K PR time, so I know I can go faster than what I did today. (ETA: the footnote of the Step-Down pace chart says "Being able to run these times does not predict the corresponding race performance. Rather, it indicates that your aerobic plumbing will not limit you...you must also train to have enough endurance and lactic acid clearing capability to meet that goal."

I'm also improving at the plyos workout, and wondering if there is a 2nd version I can buy to keep the variety up. I figure if I did this every week in the training season, I'd be doing it about 40 times. Is Tony H that funny? He cracks me up, but it's more laughing at what's he saying, not with it.