PM Wasatch Athletics speed workout with the team on Highlands track. I haven't done real speed work since January, because I got sick and then decided endurance strength was more important for the type of racing I had planned for the year. It is hard to do high miles and incorporate very much quality speed work in a week without a higher chance of injury. So I chose mileage over speed.
Today we had an East High Track team spaghetti dinner because tomorrow is region. So I was done early enough to meet the gang at Highland. It was fun hearing how well some of our runners did at Bloomsday. I think I want to try it next year. I know I can't compete in the same class of runners as Dennis but he will at least be in a different age group next year.
The work out today was a short one because several are racing a 25 K in Michigan this week end and some are tapering down for the marathon. We did our normal 2 Mile around the park warm up followed by a mile of speed changes and a couple recovery laps. I added a few more while the others changed their shoes. The speed was 1 mile, 1 X 800, 2 X 400, with 2 laps recovery for the mile and 1 lap for the others. I was a little slow (nine meat balls, a big plate of noddles, salad, 2 rolls and 4 cookies 90 minutes before). Mile 5:24, 800 2:39, 400 1:11, 400 1:09, The mile was the toughest and I had to push myself to hold the pace. Here are my mile splits 1:20, 1:23, 1:19, 1:22. Splits for the 800, 1:21, 1:18. In the 400's I just tucked in behind and went around at the 200 meters and pushed to just stay ahead of C. and M.
I want to hit 80 miles this week and taper down next week before Ogden. It should be a great day for everyone the field is stacked. PR's for all!!! |