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4x800, 3x200 with Nathan, CA, and Mike

June 4, 2015 (Night)

Exercise Type: Run

Weather: pretty warm, like maybe 80? breezy

Comments:
Workout at Cal Young MS track with Nathan (a former DI U of Portland runner, now 27 or so - not super fit but still FAST), CA, and Mike Taylor. I had CA run with Mike (just under 3min pace) for the 8s and I ran with Nathan.

We all ran a "grinder mile" to warm-up: a gradual progression from MAF to treshold (140-160s). Split that in 6:29: slow, but the HR is jacked because of pollen. Then, I got after it with Nathan.

The first couple were tough because he'd pull away and I'd have the homestretch wind in my face, which sucked, but he held back on the last two, and it helped a TON:

2:38.9, 174hr avg
2:38.7, 175
2:36.9, 179
2:35.5, 183

400m jog in between, slow. FELT GOOD, even though the HR was pretty high.

After a couple jog laps, we did 3x200, all three of us. Nathan was just toying with us. He has such a long, loping (he's 6'2 or 3) stride but SO efficient. Tons of power. I felt pretty good, but was fatigued:

34.1, 158
33.6, 170
33.3, 171

Easy 1.x mile jog in the neighborhoods, then grabbed a beer with Mike and CA.

Had a TON of fun! Love the return of the speed!!