Course: Campbell Jr. High Track
Avg Pace: 7:05/mile
Avg HR: 163
Workout: Yasso 800's
Temp: 23 Degrees, Humidity 79%, Wind 15ENE
Miles this week: 31
Yasso 800's ... 8 x 800 @ 3:08 avg(6:16 pace) w/aprx 2:00 rest between each one, but "rest" at an 8:00/mile, plus 2 mile warmup & 2 mile cool down. Ran at Campbell Jr. High newly resurfaced track - very cusiony!
Mile 1 ... 8:52
Mile 2 ... 7:43
800 #1 ... 3:11 (6:22 pace), 2min rest @ 8:00/pace
800 #2 ... 3:10 (6:20 pace), 2min rest @ 8:00/pace
800 #3 ... 3:09 (6:18 pace), 2min rest @ 8:00/pace
800 #4 ... 3:11 (6:22 pace), 2min rest @ 8:00/pace
800 #5 ... 3:08 (6:16 pace), 2min rest @ 8:00/pace
800 #6 ... 3:05 (6:10 pace), 2:30min rest @ 8:30/pace
800 #7 ... 3:06 (6:12 pace), 2:30min rest @ 8:15/pace
800 #8 ... 3:02 (6:04 pace), 2:20min rest @ 8:05/pace
Mile 9 ... 7:14
Mile 10 ... 7:00
GREAT DAY OF RUNNING!!! I passed 500 miles for the year and had maybe my best speed workout ever, as far as speed, strength, and quality.
It was freezing cold with a 15mph headwind on the back stretch so I feel really good about it considering the conditions! I felt strong, healthy, and fast throughout and it never seemed like I was killing myself. On the first five 800's I looked down and I was running a 5:50/pace and had to slow down a little. It obviously got a little tougher as I progressed, but I managed to push my times a little faster. Hopefully in a few weeks when it warms up I can do this workout sub 6:00 which would be awesome for me.
As I've written before, I'm not a huge fan of Yasso 800's because of the constant starting and stopping, so I try to keep moving during my 2:00 rest period between each one. Today, while "resting", I kept moving at an 8:00/mile pace - which seemed to slow my heart rate down a little and give me some time to recover. Also, I'm not a big fan of track workouts mainly because I don't race on tracks. There is no elevation, and the surface is a little softer. But it was a nice change of pace this morning and made for a good workout.
I only had to stop and walk 3 times between each one, and the third time was to leave a little deposit under the bleachers. Couldn't help it! Michael is trying to turn me into a herbivore and my bowels are violently resisting. Sorry ... sue me. But other than that, I couldn't be happier about the workout! Now my only chore is not falling asleep on the way to Omaha today! But out of town on business means ... I GET TO EAT MEAT!!!
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