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4x200 with Callie Alice

July 2, 2015 (Afternoon)

Exercise Type: Run

Weather: BLAZING HOT, like 95+

Comments:
Thought about racing 1500m. That was the plan, until this weather hit. I then thought about the implication of racing 3.75 laps in 100-degree heat - and the fact that I'm racing 10K on Saturday - and I decided against it, and in favor of a mini-workout.

CA met me at work, and we jogged to Sheldon HS track in north EUG, 1.4 miles from work. It was BLAZING hot already! Jogged real easy, did a lap of strides on a hot-as-coals black track, then went after it.

The stride has really been feeling good, lately. Big focus recently - and today - on:

- the "pelvic opening" - to extend at the hip but open the pelvis, too. Big power, and it helps breathing by expanding the diaphragm! I'm certain all GREAT runners do this
- whole foot + feet (hips) turned in
- arm swing "slightly out" and back, rather than straight back: this is a new one, but I've noticed when I try to (unnaturally?) swing the elbows straight back, they swivel in. But if I do it at a slight (BGD-like) lateral or outward angle, it feels better
- No Swivz - back arch

I let CA get a little head start on 2-4, and that really helped. Good little tailwind helped the splits:

32.9, 32.5, 32.4, 31.8

On the last one, I also drove the knees higher.

Felt REALLY GOOD, albeit hot. Jogged back to work.

PM: no other work, just hung out, ate dinner, and drank beers, and watched FNL with CA - second night in a row...in the AC, relaxing. :-)