Shock and awe!

That was my reaction to what the scale told me this morning. I saw a number I haven't seen in maybe 7 years: 189.0! Last year at this time I was 206-209, depending on how much Mexican food I had eaten. I realize this is not a crazy amount of weight to lose in an entire year, but then again it has been entirely a by-product of a hard core training routine over the past year, so BACK OFF! ;-) Anyway, I figure I'm in the single digits for body fat at this point, and I may have 5 more pounds I could lose without loss of lean body mass. Hooray, me!

Mendy and I met for a hot date at lunch: track work in the 80 deg temps, but there was a "nice" 10-12 mph wind blowing. I opted not to do my old HS track team workout as detailed yesterday since I'm not a sprinter, and instead decided on 800 warm up, 400m x 2, 800 x 2, and 400 x 2, with all runs separated by a single 400m recovery lap. My times were better than estimated on the McMillan Running site, and I wound up with:
400 x 2 @ 4:28/mi & 5:02/mi (1:08 &1:16)
800 x 2 @ 5:54/mi & 6:00/mi (2:58 & 3:01)
400 x 2 @ 5:16/mi & 5:08/mi (1:20 & 1:20)

I would say I was between 7/10ths and 8/10ths pace at all times, and it sucked. But I need it, so I'll be incorporating some speed work in probably once a week. Stupid running! Other than the first 400, my pace was fairly consistent. One nice thing about running on a track is that I can concentrate on my stride and foot strike a lot, in short bursts during high intensity when form usually goes out the window.

Man, I'm HUNGRY! Garmin says 581 calories were burned, but I must have kept burning them after the track session was over. I ate half of a medium thin crust pizza and later a protein shake, but I feel like I could tear up some food right now. I think I will do just that!