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Hayward Field Track: 6-4-2s

May 16, 2013 (Night)

Exercise Type: Run

Weather: high 50s, wet track but dry skies

Comments:
It rained / light misted all day - the first wet day here in weeks. Bummer for the track, though, but the air was dry in time for the workout.

I got out late and barely made it tonight, which sucks. I got in just over a half-mile warm-up, which is not enough.

The workout tonight was key: 600m (1:30 rest), 400m (1:00 rest), 200m - 3min between sets. Very similar to last week's 500-200 workout..except for the added 6s!

No Tolman tonight, so it was just me and Dan-o, who's 5 days, post-Mac Forest 50K. A bunch of the "community folks" again in the group, so the track (limited to >lane 5) was packed.

Took off for the first 600m, which Dan-O led. But there was another guy, younger, with compression shorts, who bolted out front and on Dan-O's shoulder for a bit, before he broke away and got a 10m lead.

"Who's this CHUCKER?"

He looked fast, so I wasn't sure if he was a member of "Team Run Eugene" or what. Our 600m felt fast, but it wasn't: just under 5:00 pace. Oh well. Jogged 200m to the start.

As we were jogging over, we passed a few UO sprinters working out, including D'Anthony Thomas (who's kind of a big deal). CHUCKER gave him a high five, then proceeded to freak out like a 4 year old at Christmas about how he "just high-fived D'Anthony Thomas!". R-Really bro?

1:30 goes by fast when you jog 200m, so I took off before everyone was quite ready, including CHUCKER! ;-p He caught up and passed me (of course), building another 10m lead before fading in the last 50m, where we finished even.

Then, the CHUCKER was done. WTF? Kidding me?

And so it went: just me and Dan-o. Dan-o was tired, so I led every rep, often having to slalom around other runners in the group, which was unfortunate. We couldn't take another lane because the 6's were measured out.

The workout didn't seem fast, but the splits, in fact were SOLID:

1:52.4, 69.6, 30.8
1:50.7, 69.2, 29.6
1:50.2, 69.8, 30.4
1:49.8 - DONE

The workout called for 4 sets. Dan-o stopped at 3; I was going to stop, too, but I thought I'd try one more 600m. HARD. Pre-workout, I ate two bananas, and "POW", did I get a big sugar-power! But...on this 600m, there was nothing. So there's definitely a difference between BLOOD (e.g. liver) glucose and muscle, which is perpetually low in low-carb diet/training...that's fine, but good to remember for next week...

Considering I did my 500s in 68-69 pace last week, this was a GOOD workout. The 500s were at 73/lap pace, then the 4s at 69, then the 30s!

The 30s are like, SO "easy" now! At times they were all-out, but frequently not until the last 100m.

Overall great workout, but it would've been nice to have help. When I'm running up front, it's much harder to focus on form, so it's tough to say if I had "really good" mechanics.

Bothersome was that my R calf started to get crampy again. Not sure if that's a bad thing or not; clearly, for years I'd been overloading the L calf, so this could be OK, but I don't like it.

On the cooldown (w/Dan-O, Mr Roberts/Madsen, and new guy Phil), both calves felt crampy, then were OK.

Post-workout: reluctantly did a strong, 3+ set of strength, including both push-ups and hand stands.

BACK felt pretty good at work today...turning the corner...