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Hayward 3x4x400m

May 2, 2013 (Night)

Exercise Type: Run

Weather: 70s! Sunny!!

Comments:
Pretty good day at work; SUPS busy day but got through it (16 patients?, 8 in a row from 2-6!). Left work right at 6:00 and hauled ass to Hayward. Got maybe a mile of warm-up before the workout.

Notably, I also ate a "toaster pastry" (x2/package) pre-run: I recognized that I need to have sugar in the system for these workouts, period.

Was really looking forward to this "mile workout": 3 sets of 4x400m with 1:00 rest. This, I think, is a good mile predictor workout. I used to do 10-16x300m with a :45 rest for the same effect.

There tonight were a TON of people, maybe three dozen, and a handful of faster folks: DanO, Cliff and Jeremy Tolman, a friend and former sub-4 miler!

We took turns leading. I was TIRED but hopeful I could do these in the 71-73 range first set, then 69-71, then <69 for the last set.

They went pretty well! Really form-focused, namely "the bow", and a strong L arm (R push, L hip drive). Felt smooth.

I was a little apprehensive going into the last set. Tolman stopped in the 2nd set, and Cliff fell back, so it was just me and Dan-O. He led the first 400m and we were going really well 'til I felt a BLIP! in the R calf with a 100 to go. I "hitched" in my stride, but recovered. Probz would've been <70. That worried me. So I committed to doing only one more.

For that last one, I REALLY focused on pelvic running: that "up down" to power, rather than overuse the legs. Felt challenging but AWESOME! Felt good, sustainable speed, and my fastest rep of the day:

The splits:

73.2
72.8
74.1
70.8

70.0
69.0
70.9
69.9

70.7* R calf almost cramped
68.2

Had a nice 2.5mi cooldown with Cliff and Dan-O. Went out for a beer with Cliff afterward.