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4xK workout on Amazon bark

July 7, 2014 (Morning)

Exercise Type: Run

Weather: "hotter than a set of twin babies, in a Mercedes Benz with the windows up and the temps go up in the MID-80s!"

Comments:
Weird day. Had two patients, then - inexplicably - had FOUR consecutive cancels! Woah! Free 3hr! Quickly recorded a drill vid for my iRF column...then went running!

Figured I'd run now, then work late after, since it's supposed to be >95F today. And since I'm planning on going with a hard long run on Friday, I wanted to go hard today, then again Wednesday. Today I thought it would be good to run some legit "long" interval work on the track, to address what is definitely an overt need.

Ran from work, around South EUG, then to the track. But when I got there, the WHOLE CC team was meeting there. I could've done a workout there, but...it's just awkward. Didn't want to talk to Jeff, and, well...I just want to be done. So I looped back to the bark trail to do repeat Ks instead.

Did 4xK with about 400m/3min rest in between. The bark is not very fast, and the K loop a little uneven, but...not THAT slow. But...I was slow.

REALLY focused on form today:

- forward/hip hinge
- lumbar arch/belly breathe
- strong elbows (without flip-flop at the elbows)
- PULL beneath

A lot to think about, but when I watched my finish video from Butte to Butte....I have a lot to work on. My arms...SUCK! They're SO floppy! In other words, rather than keep the elbow angle consistent, then "open-and-close" with every stride! This is an OLD habit (>10-15yrs), but it still sucks, and it robs power.

So I thought about a strong "BGD swing".

The splits were...not great. I was working HARD, and I'm obvs tired from the race + the Diamond run, but I was a little disappointed:

3:23, 3:22, 3:22, 3:22

Never pushed super-hard, but I was WORKING, for sure. It was HOT, but I didn't feel the heat too bad 'til I was stopped.

That's 5:25 pace! Yikes. Used to do that for tempos. Oh well. "Be here now".

Good rest of the day, but lots of writing ahead of me, yet.