View Workout (Joe Uhan)

Return to Log

Noon track session

January 22, 2013 (Afternoon)

Exercise Type: Run

Weather: 30F, dry

Comments:
Lucked out again with a patient ending early, so I ran before 1PM, allowing a rather non-rushed track session. No Ticer today; just me and a walker on the track.

The idea today was 500-100jog-200. Back in the day, I'd do this at near mile pace/"finishing pace, so the 500s were in the high 80s and the 200s very low 200s. Wasn't sure how it'd go down today but I was hoping for low 90s and low-ish 30s, respectively.

Felt a little tight and tired, so I knew it would hurt. Oh well...need to be aggressively uncomfortable!

INSIGHT: Spent this morning looking at the log entries back from the spring of '10. After months of struggling with my stride, it finally "clicked" in late Feb/early March (where I did "repeat 10Ks" at 5:40s -> 5:30s pace!). So I read what I did: "lumbar lordosis", "leaning forward", and "pulling with my gluts".

I got most of it right back then, except it's now a glut PUSH. So, I really focused on that "Kilian butt" and forward engagement.

Workout went well. Tiring, but FAST recovery, even on the fast 100m jog rests. The splits: 500(100jog)200:

92.5(41)33.6 = ~2:46
93.4(40)33.5 = ~2:46
92.0(43)33.2 = ~2:47
92.1(52)31.6 = ~2:53

Great workout for several reasons:

1.) Felt efficient on the 5s, with controlled "easy breathing" for 300m at least
2.) Felt like shit, but fast recovery (20s?) on the 100s.
3.) I ran these 200s FASTER than when I did 200s, open and fresh, 1.5 weeks ago!
4.) NO hamstring soreness during workout either leg. Also NO back pain! But I could feel the muscle having to work to keep me even the slightest bit "neutral".

Jogged back to work. Awesome!

"SPEED is what we NEED!" B-)