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SEHS track solo

February 20, 2013 (Night)

Exercise Type: Run

Weather: 40s low, misting, dark

Comments:
Stayed a bit late at work doing paperwork, and I told Christy, my other boss ("I have eight different bosses, Bob! Eight!"), that I'm leaving. So it's officially "on".

Got home at 530 and out the door before 6. I mob'd and hard-core leukotaped my fib head and ankle. It felt better in the foot, a bit, but irritated my achilles, slightly, but it was OK.

The idea was to do the 500/200s again. I did this on 1/22/13 (http://running-log.com/workouts/1832231?athleteid=45). I like repeating workouts in a training cycle to chart progress, and build positive momentum. But doing it in the dark and rain was tougher.

I had a really hard time seeing my splits, so pacing was difficult. On the 200s, there was heavy emphasis on more hip flexion drive (ideally on a neutral lumbar). That, and the biggie: the combined: "L drive":

L knee driving up (and "out")
L elbow down
R hip "open"/push off

It's all one motion (or half a stride), but the weak half.

The 500s felt good, but slow! What sucks is my quads were trashy from the straight up and down pow-hike last night. I struggled a bit in the 5s. The 2s felt great! I felt significantly more speed and it showed! :)

93.1(42)32.4
96.7(44)32.0
94.7(42)32.4
93.5(51)31.3

The 5s were slow because I couldn't see the splits (misread the watch, or slowed way the fuck down). Either way, they were sluggish, but I'm proud of how good the 2s felt.

On the way home: a bit of R calf crampy. Not a problem, as I truly feel it's a product of better R leg push (especially medially).