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SEHS track

December 13, 2012 (Morning)

Exercise Type: Run

Weather: 30s, dry

Comments:
Ran with LB, Tommy, Queen and Cliff tonight. Did 2mi warm-up - retaped the trunk beforehand - did x10 pull-ups, some strides, then into it: 5xK easy (6:00 pace) for first 600m, then "faster" (5:00 pace) for last 400m.

The focus was FORM!!! Last time I was on the track, I over-ran my mechanics and jammed the fuck out of my back the Friday after Thanksgiving.

On the 600s, I listened to the others and kept my turnover high and felt the tape, keeping me R and driving normally.

The 400s were smooth, but a little effortful. The splits:

2:15/1:15
2:16/1:14
2:15/1:14
2:15/1:15
2:15/1:12

Very consistent, though I pushed it in the last 400m when Cliff tried to roll up on me. Some general back soreness, I think from being normally extended, instead of old-man flexed. I did note some habitual ab tensing the R. Gonna be an ongoing project.

2 mi CD. Overall felt VERY efficient, and as "pure" as my stride has felt in a long, long time. Tomorrow will be the test in my back to see how pure I really was.

OF NOTE: still some L achilles soreness. BUT I noted more soreness on the R lateral leg = getting onto it! Also, my L medial quad feels like it's doing something; all good feedback.