Sometimes our Tuesday track workouts are too short for me: the group is great, but they're mostly older than I am and have started cutting mileage (most are in their 50s. And I don't mean to disparage, because they're awesome runners in their 50s: in fact one in my group was first grandmasters female at the Crescent City Classic this year!). When we have a short workout (anything under 3 miles worth of speed), I usually branch out and add to or change the workout.
But today I didn't need to, because Sometimes Coach (he sends our workouts out...sometimes) prescribed Yasso 800's! Except I don't think he Googled that first, because as I recall, Yassos have active rest, and he had us do 1:30 to 2:00 standing rest - whichever was closest to half our 800 time. I did 1:30s rest with the exception of one rest in which Joe, the artist of the group, was trying to take a picture of the glorious sunset right on the start line. So that rest was more like 2 minutes.
Anyway, Sometimes Coach said that the best way to do this workout was to aim for a time you wanted to run, not a current race pace, so I ran 3:10's - and I hit it every time except the first lap. I wandered down to 3:08 or 3:06 a few times, but mostly I was at 3:10 for ten laps.
At the end of the workout I was DRAINED. Exhausted. I did my usual 1-mile cool-down, and the other people using the track were like, "You look like death" as I passed. Not even joking. And then I did my post-workout stuff: strap stretching, myrtles, form drills. But I still felt exhausted. THEN I went home and did a strength workout from Runner's World. I like this workout - I'll do ten reps of each exercise and a few rounds. This workout is very, very hard and gives me very, very huge muscles.
|What do you mean, no muscles?!|
Just kidding. It's not hard at all. It's a good easy, cool-down sort of exercise. Just right for after a workout that almost killed me dead.