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Grinder mile + 3x(300, 200, 100) with CA, Nathan

May 28, 2015 (Morning)

Exercise Type: Run

Comments:
PM workout again with CA and Nathan. Jogged some warmup, then the three of us headed to the Amazon loop for a grinder mile.

There was a bunch of shit going on at the track: middle school track club, then apparently some unofficial track 5K that Jeff Hess & SEHS was putting so, so there were a TON of the old HS kids getting ready to race.

We didn't want to go relocate, so we did a 3-2-1 workout in the outer lanes after the little kids were done and the HS "5k races" were going on.

The grinder mile is a new idea: of gradually warming up the neuro and muscle system by going from 13x to 16x over the course of a mile. Did a 6:28 mile on the bark, but the HR was already pretty high, due to high pollen and warm temps. But it felt good enough.

Then, to the track. Nathan and I ran these together, with CA off the back a bit. Jogged rest in between reps (2min or so) then a lap between sets.

Splits:

55.3, 34.3, 17.5
54.6, 33.8, 17.1
53.3, 33.9, 16.7

Big focus on staying forward + arched + no swivz, big, strong hips, and whole foot + "knee out" (Symmonds stride). Felt GOOD and FUN!

Light cooldown around the park with CA. Fun stuff!!!