Workout with the Black Sheep group at East High track. We ran the standard 1.25 warmup through the neighborhood. Then 800m of speed changes. The centerpiece of the workout was 12 x 400m. We ran these in three sets of four each. Straley decided we've been "over-recovering" and so we ran 100m of easy jogging after each interval for recovery. That had the effect of toning the pace down a bit, but still keeping things fairly spicy. Josh was out and running strong and Adam Wende joined us today (he's been recovering from injury for months and is now ready to run workouts). He trained last year with the Wasatch Athletics guys, but I think our workout may provide a nice re-entry point. Plus, I know he's reading this and he should just sign up for the blog already. That's right, Adam--I'm calling you out!! Ok, anyway, the three of us agreed that 75 seconds seemed like a reasonable goal for each 400. We more or less kept it in range. First set was 77--77--73--74 Second set was 76--75--75--75. Third set was 74--74-73-72. These felt good, even with the short recovery. For the next 400m workout, I'm thinking a goal of 20 400's at sub 80 pace. I know that would make Josh happy. We ran some stairs, I did an easy lap solo and then we ran a cooldown mile together. The mileage goal this week is mid-50s and try to get a handle on the sensations in my ankle.
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