3.93 miles in 30:04, 7:38/mi, HR 147. Turned what was supposed to be my hard workout warmup into my secondary workout for the day....too many high-schoolers walking and gabbing on the track to have any chance of getting Yasso 800s in. Will try again this evening. NB 903 - 42.15 miles. 10 x Yasso 800 Workout. 16.26 miles in 1:58:59, 7:19/mi, HR 153. 30 minute warmup, 4.04 mi, 7:25/mi, HR 146. 10 x 800m repeats, w/ ~2:55 rest. 30 minute cooldown, 3.72 mi, 8:04/mi, HR 146. | Repeat | Time
| Avg HR
| Max HR
| | 1 | 2:56
| 162
| 174 | | 2 | 2:55
| 168
| 175 | | 3 | 2:54
| 169
| 176 | | 4 | 2:55
| 169
| 178
| | 5 | 2:54
| 170
| 177
| 6
| 2:55
| 169
| 177
| 7
| 2:55
| 164
| 176
| 8
| 2:57
| 168
| 177 | 9
| 2:59
| 167
| 176
| 10
| 2:56
| 168
| 176 |
My goal was to keep the repeats at 2:55 or under and to stay consistent. Missed the mark on both accounts. Average was 2:55.6 so not too far off on the average but I obviously faded towards the end, pretty badly on repeat 9. Wound up taking a bit longer rest between repeats 6 & 7 to make some shoe adjustments (more on that later). My legs felt tired early and they just got deader as the repeats progressed. I tried various mental tricks to get more consistent speed out on the repeats with some success but not enough. The fade on the last few was in the last lap.....I was on pace for the first 400m but faded on the second. Workout pretty comparable to the 8 x 800s version I did in March but not as good as the one I did in April so more work still to be done just to get back to that fitness level. There was a bit of an unfriendly crosswind/headwind that picked up later in the repeats and I did wind up running this in the evening after flipping the day's workouts but no excuses....should've been better.
The hot spot under my 5th metatarsal on my left foot appeared again and started getting painful so I tightened up the laces, which helped but didn't eliminate the problem so I need to investigate that further. Only happens when wearing these lightweight trainers and running fast and long.....didn't occur on hill repeats so I think it crops up in longer intervals/races. NB 903 - 42.15 miles. | 