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South EUG + 4x200s

June 19, 2014 (Morning)

Exercise Type: Run

Comments:
Ran easy after work. Just couldn't do morning runs this week...staying up too late and, frankly, I don't trust my form that early in the AM.

Fairly good day at work, but busy. Ran the usual South EUG loop, with the Tugman add-on.

REALLY focused on the pawback again today: the R foot easily lands beneath me; the left, not so much. I know that's because of the pelvic/trunk asymmetry, but still...I need to pull better, for sure.

I was hopeful the 200s would be faster, but alas...I had to run my ass off - WITH a nice tailwind - and was very ordinary:

The 200s:

33.0, 33.0, 32.0, 32.1

Glad that ALL of them were either .0 or .1, at least! Sheesh! Not even the thought of outrunning Dom Grossman to the WS finish could power me under 32.

I'm beginning to realize what THE KEYS to long-term speed and fitness are. My short list:

- True periodization with a prolonged rest period, slow aerobic build-up, then a block of hard training mixed with super-easy.

- At ALL COSTS, maintain "muscle memory" of top speed. This means 50-200m strides. I think this is the rule, even in "off season".

If the body forgets how to run fast, DAMN is it hard to get back! I do think my stride is better (even than a week ago), but I just can't move any faster right now. Whereas 13 months ago? "30s are SO EASY": http://running-log.com/workouts/1945168?athleteid=45

I know that gear (effort, fitness and stride) is still around. Just gotta keep chipping away.

Jogged easy back to work after that. I like the "run straight from work" routine. Easier to get going and get done.