This week is definitely a lot lighter loadwise, in preparation for the 10K on Sunday. The speedwork today took all of 45 mins to do - start to finish! At lunch I went to the gym and worked on the legs a bit. Squats, plyometrics, lunges - all the good things I have been neglecting. Finished off with some core work and some medicine ball exercises.

Left work at 6:10 and was at Burbank High at 6:45. Warmed up for 1/2 mile and went to work. The first 800 meters were not good at all and I struggled to maintain pace during the last 300 meters. But after that the muscles loosened up and I was easily maintaining the pace for the next 3 sets. After that I had 4 sets of 400s to go. easy peasy. This is basically a simpler version of Yasso 800s except that I was shooting for 6:00 min/mile. But I ended up with more like 5:56 min/mile.

Felt pretty beat after finishing the 3rd mile, but I think that if I had to do full 10 sets of 800s I'd be able to get close to 6:05 min/mile average. I will do that in week 14. Yasso's don't lie! Results here.

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