With my right calf close to full strength (a little tightness, but no soreness) for the first time since mid-December, I decided to get in my longest and toughest workout of 2010. This was really a three-part workout which started with an early morning 2.1-mile jog up to the Salt Running Company where I met up with my weekly running group. With this group, I ran 6.5 miles at marathon-pace (i.e., just under a 6:50 pace) on our typical course which consist of two laps between 1900 and 1700 East and 3900 and 2400 South.
Following this group run, it started to rain as I jogged 3.7 miles up to 3900 South and over to Skyline High School for a speed workout on the school’s track. Meeting up with a couple of my Wasatch Back teammates, we jogged a warm-up lap then completed a Yasso 400 workout; that is, repeating ten times running a 400 at threshold pace followed by an easy/recovery pace 200. My average pace for the threshold 400s was 1:24 (easy-pace 200s was 1:20) with the following splits: 1:21, 1:21, 1:25, 1:25, 1:24, 1:23, 1:23, 1:27, 1:26, and 1:25. In order to reach my objectives, I need to go faster; however, this was not a terrible pace considering I was running on tired legs and a quarter of the track was still covered in icy, slushy snow. In order to cool down from the Yasso 400s I jogged two laps of the track before running twelve flights of the bleacher then five more laps of the track as a cool down.
The third and final phase of my workout commenced with a downhill 5.3-mile run back to home at a relatively easy pace. By the way, the last three miles of this run, I really felt it as my legs began to tire and my energy level dropped. However, following a late breakfast, I headed back out and up to the University of Utah’s library to study for the CFA. Jogging to and from the bus stops I was able to get in 2.9 more miles before calling it a day.
Finally, for my non-running workout, I completed my typical 300 sit-ups and 30 push-ups. | 