Black Sheep Workout at East High. This was my first time back on the track in a while and I could feel it. After 1.25 warmup, we ran 4 x 400 with 300 at intensity and 100m easy. Then the infamous "Penny Run" which would take too long to explain, but basically it's an "equalizer" run that is designed so that everyone in the group should finish each interval together. Thus, while Josh was running 700m, I was running 670-680m, and some were running less than 600m. We did eight of these intervals and I am here to tell you they hurt. I have no track speed, and thus no 5k speed. I would like to push that VO2 element a bit in the next couple of weeks to boost my capacity and make the endurance work that follows more meaningful. | 