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"Beer" workout [that didn't happen]

May 28, 2014 (Afternoon)

Exercise Type: Run

Weather: high 60s, nice

Comments:
Didn't run in the AM. At first, I thought I'd maybe do Hardesty, but then I figured I'm pretty beat up, yet. Instead, I thought I'd do a speed workout - a BEER workout - to prepare for the Beer Mile on Saturday. I'm in SUCH worse shape than a year ago, so I figured at least some speed was in order.

I texted folks after work and Dan-O agreed to take part. So we met at South track (since track is done) with two beers each in our truck. We got there and kidZ track club was just starting! Damn.

We did a long, 4+ mile warm-up, past Craiggers' old house, hoping by then they'd be done. Nope. So then we figured we'd do the non-beer work there, then go on the trail or to another track.

The plan was 5x400m w/1min rest, then a "beer 800" (beer+lap, beer+lap).

I led the first 400m in a leisurely fashion. Dan-O, who was complaining of a tender L achilles - led the 2nd, but pulled up suddenly, 200m in. Turns out he tweaked his *right knee*. So I did 400s, 3-5 solo.

I was happy that the 3rd was faster so I tried to cut down the last two. I used some "sexual motivating thoughts" to pound out the last one and, as usual, it was successful:

74, 74, 72, 71, 68

Felt pretty strong. REALLY focused on R hip extension, plus that "left trunk rotation/shoulders right" -- that I'm CONVINCED is the big issue behind all my problems. That felt good: no R calf tightness, no L hamstring. All in all, good.

But when I finished, there were still TONS of kids around - including our head track coach, who runs the youth track program - so no dice at the track. Thought about doing it on the trail - OR driving to a nearby track - but I really didn't feel like it, so I bagged it. Dan-O was totally done, so I ran another nearly 4 miles for a cooldown. Good workout...