I have been dreading this day for some time, but I needed to get in a speed workout. Due to injuries, I have only been able to complete a few light speed workouts this year and it’s almost June. My right knee is a little sore and I probably have 80% range of motion in my right leg, but this is much better than I have been for a long time (probably since late February, still not as good as early January). As a result, I jogged 7.8 mile up to the Skyline High School track to get in a Yasso 400s workout.
Of course, when I arrived at the track, it started to drizzle and the lazy part of me thought about calling the speed workout off (i.e., there will be better days). However, the self-motivated part of me vetoed that temptation, so I tossed off my windbreaker and got to work before it really began to pour. After a warm-up lap, I completed my slowest Yasso 400s workout that I have recorded to date. In short, the ten fast 400s I completed in an average time of 1:24 (splits were as follows: 1:26, 1:26, 1:26, 1:26, 1:24, 1:24, 1:24, 1:23, 1:23, and 1:22). However, half lap recovery jogs were the fastest to date with an average of 1:07. I felt like I could have kept going and my 400 time decreased as I went along. I never felt like this after a Yasso workout (whether it’s the 800s or 400s, it usually ends with me lying on the side of the track, nibbling on a GU, wondering about how I’m going to gain enough energy to make it home). For the record, my best 400-split average in a Yasso workout was almost a year ago at 1:17 (1:10 recoveries; how I miss this relatively fast guy). So I’m probably around 7 minutes off my best half-marathon pace, which sounds about right. I’m just going to enjoy the process of healing up and getting back to a hundred percent. After a short cool down jog to make it a total of 4.2 miles on the track, I put back on my windbreaker and headed off to Sugar House Park.
Yes, lots of trips to Sugar House this weekend, but I had to check out the Park in the daylight after last night’s storm. Of course, the rain really began to fall on my way to the Park, but I just concentrated on my breathing and running downhill (it seems like I’m relearning the latter since my shin and knee injury) in order for the feeling of being constantly wet not to get me down. The Park was pretty much back to normal after last night and a wall of sandbags has now been established where the river enters the Park on the east side. I then returned to home completing 8.8 miles at an easy pace on the third leg of my run.
Finally, for my non-running workout, I was able to complete just 300 sit-ups.
Five-Minute Plank Challenge: 2:00
Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge: a giant severing of pears
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