Morning speed workout. We ran 2.5 warm up then 4 laps speed changes on the East Track. There were a lot of painful memories running speed on the track again. Luckily now that it is XC season I don't have to run as fast. We ran 12 400's with standing recovery between each one. My first was was 84, a little slow. # 7, 10-12 were all 79 and the rest were all 80- right where I wanted to be. It was a pace I could handle for the full workout but still worked me. I ran 3.5 cool down. That night was my dad's YSA stake 5K at Sugarhouse Park so I went to run. I ran a mile warm up before the race and a mile cool down after. We just ran 2 road laps so it wasn't too bad. I got out fast and after the first mile was pushing alone (2 guys were way ahead of me) I didn't feel too bad and felt like I pushed the whole race. It was a full 3.1 on my Garmin and my time was 18:48. | 