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PHS track 3xK, 2x200

May 22, 2013 (Afternoon)

Exercise Type: Run

Weather: 70? sunny, breezy

Comments:
Another restful morning: no BGD, as he was working 7-noon. Hung out with Gary/Holly and did the same AM routine: breakfast #1, soak/stretch, breakfast #2, strength. Around noon-ish I took off for Auburn, getting some stuff done at Depoe Bay before meeting at the track. Ate a Nutty Bar before the workout, so I was "up" on calories.

Beautiful condition at the track, except for a moderate breeze. Did some stretching, then ran along the canal, the full length. Talked "big picture" stuff with BGD on the way out; on the way back, he began to pace-push. I wanted to yell, "Quit running the race in your head!", but I instead just let him go. We regrouped at the Overlook then got back to the track. LB was there to watch, and we got him to film our last K.

The plan was "recover on the run" Ks: 400m at 3K/5K, 200m surge at mile/3K, then settle back to the 3K/5K pace. These are mentally easier than straight K's, but undoubtedly more physically taxing. But, it's a good way to get in some secret, low-stress speed.

BGD led the first 400, then I pushed the 200 and held, though I definitely slowed in the last 400m. It hurt, and I wanted to make sure we had a place to go.

I led the 2nd, with BGD pushing past. He did a good job; though it felt like we were running 3:05, we came real close to 3:00.

After two, I was hurting: legs felt good, but the energy was lagging. So we agreed on one final K. BGD wanted me to lead - which I think is way harder - so I did, but I warned him that I'd potentially push past him in the last quarter.

I led us through 400 and he had a nice 200 push. But with a lap to go, I could feel the pace begin to lag ever so slightly, so with 300m to go, I made a nice push past him and stuck it. I wasn't going all-out, but pretty close. Felt GOOD, though!

The splits:

73.4 34.2 75.1 =3:02.7
72.1 34.4 74.1 =3:00.6
71.4 34.2 34.9/33.9 =2:54.4

That's definitely the fastest I've run K's of any kind in YEARS. Couldn't tell you the last time I broke 3 for a kilo in a workout..or even a race! 2008? 2007? 2006??

Wrapped up with 2x200: 32.x, and 31.x, with BGD flying at sub 30. Some R calf tightness, meaning my push off on the R was a little inefficient. I probably "out ran" my mechanics a little bit. The video looked pretty good, though. Still a bit too BIG!

What an awesome workout! Was special to share the track with BGD - I really feel like we're doing something special out here. Had a nice cooldown around Auburn and did some stretching in the sun in the bleachers.

Post-run: In N Out (3 burgers!), then met Gary/Holly, LB and Tim Twietmeyer at the Ale House. Pretty good stories, but too many cooks in the kitchen, for sure.