Met Scott at the Lone Peak track at 5:30. A slight drizzle and gentle breeze did not provide excuse enough to postpone the workout so we started our warm-up. 3 miles on the trail through the golf course. The plan was Yasso's 800s.
http://www.runnersworld.com/race-training/yasso-800s
10x800m with 200 jog recovery (400 jog after #4 and #8) Splits: (2:29,2:31,2:31,2:30,2:28,2:29,2:31,2:33,2:33,2:29) average 2:31 200m recovery was about 1:20, 400 about 2:30. These felt harder than had I thought they would. The 800s we did 3 weeks ago were much easier. I had lactic acid coming out my ears for 7 & 8. I think I'm still in a bit of a recovery hole but I'm happy with the workout. Scott and I ran together for the first 5 and then he constently pulled away the rest of the workout. I was very grateful to have him there to drag me through the last few, I'm not sure I could have done it on my own. 1 mile cool down. | 