Last night I got to do 200s- a distance I’d never really trained with before (normally my "speedwork" has been more about the 400s and 800s than sprints and 200s). This is part of Coach Paul’s “build up my strength by killing me now” programme.
The 200s were great because I got to go FAST (my average paces were around 3:30/km), but I never totally wanted to die the way you do with a 400 (sorry 400s, I love you too, y'know). I'd the first 75m or so building into my rhythm, the next 75 huffing and puffing and pushing, and the last 50 focussed on our finish marker and straining to get there.
Anyway, the cool thing is that I was able to hit all of my (ten) 200s between 43 and 46 seconds- despite being on a cobbled path instead of a track, but with the benefit of a tailwind to cancel that out! (and according to Garmin they were definitely on the long side rather than the short side) This isn't particularly fast or anything, but it IS faster than my VDOT formula says I should be (it says 51s, based on my recent 10k time). Now, normally, I do not advocate trying to beat the VDOT numbers, but when the goal is to go all out, I think it’s OK to do it, and to be pleased.