track workout...

Wednesday evening:

Last night after work I headed right out to Harper College in Palatine, IL for our training group’s coached track workouts. On the plate were eight Yasso 800 repeats with a 400 meter recovery lap in between each. So I ran a two mile warm-up session which I find loosens up my body/legs better for the speedwork which is something my sports chiropractor believes also is of good benefit for me too. After that I only ran 4 – 100 meter stride outs with the group who does six of these. Below are my 800 meter times with average and max HR info also:

800 meter – 3:28 – AHR 143bpm – MHR 156bpm
800 meter – 3:27 – AHR 146bpm – MHR 157bpm
800 meter – 3:28 – AHR 147bpm – MHR 156bpm
800 meter – 3:26 – AHR 148bpm – MHR 158bpm
800 meter – 3:27 – AHR 145bpm – MHR 160bpm
800 meter – 3:26 – AHR 147bpm – MHR 159bpm
800 meter – 3:23 – AHR 149bpm – MHR 159bpm
800 meter – 3:22 – AHR 147bpm – MHR 161bpm

I’m happy with the consistency I ran the 800’s in as I ran them slightly conservatively since I was feeling pain from my left glute thru my hamstring then behind the knee to my calve…this maybe had to due with my sports chiropractor working on these areas the night before. I was able to push the pace alittle more on the last two 800’s which was a good sign to me.

Total mileage for the night was 8.6 miles which included warm-up, stride outs, repeats, recoveries and cool down. This was more than enough speed workout for me for the night as I skipped the one mile time trial afterwards that most of the group did after the repeats…

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