View Workout (Joe Uhan)

Return to Log

VRC Tempo

June 17, 2013 (Afternoon)

Exercise Type: Run

Weather: mid 70s, nice

Comments:
Ran from my current office to my NEW office to drop off some paperwork, then hit the river. Thankfully I got out a bit early, to allow this errand+run.

QWAAADZ are still trashy! I think it was the hour on the bike, on top of the hard Hardesty descent. BUT, the energy was good.

On top of that, I thought of a new exercise/drill to do today: did it in the AM, then again with the patient. So going into this run, I felt a bit more pop in my stride...and I KNEW I'd be faster.

I've done this stretch a billion times (recently w/Jeff alot): a light downstream mile, then a 100m bridge crossing, then 1mi upstream. The downstream is maybe 1-2s "fast" and the upstream is 1-2s "slow".

Did some dynamic warm-up and strides, then went for it.

I was MOVING. Thought a bit about WS, and really wanting to bring it. I brought it to this tempo:

5:12, 5:15

About 30s at 6ish pace for "rest" across the bridge. SUPER-STRONG. Never felt forced, kept deep, yoga breathing the whole time. AWESOME.

Really felt like I was getting more drive from my R hip, but I'm still too much on my toes on the R leg (which, I think explains the R calf and R achilles soreness).

EXCELLENT workout. Oh, wow. I really do think I'm in the best shape of my life. But like I said...peaking and fitness is filling the balloon, and then being able to empty it. This was a positive indicator for both those elements.