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AM 2x(5x400) with CA

July 23, 2015 (Morning)

Exercise Type: Run

Weather: morning, humid...hard to breathe!

Comments:
Easy jog from the apt to SEHS. CA is prepping for Mtn Running Champs, so she was tagging along for easy mileage, and to help me with the second set of 400s.

I did this workout on 5-14-15 and it was tough: the fastest I ran was 78 and I was as slow as 82 in ideal conditions, albeit solo.

I really like repeating workout after 4-8 weeks, so it was perfect to revisit this one.

Ran to the bark path first and ran a "grinder K". Forgot to split the watch, but I reckon it was maybe 3:45 to 3:55.

From there, it was back over to the track, some strides, then onto the workout.

Having CA there was huge. She pointed out right away that my trunk was left and my head right. UGH. Damnit! Again! Makes sense, because my right neck has been sore. But it also makes sense that...I need to shift my damn pelvis left! Sooo...this was the main thought today.

Focus:
- PELVIS LEFT (head slightly left, too)
- big hips
- trunk forward
- back arched (tall through midback)
- quick feet + cadence.

The first set was...OK. I was sluggish early, then came around (my slowest two reps were in the first set).

But as I went, it became harder and harder to breathe. It was unusually humid, and that probably did it, but I was bonafide asthmatic after reps. Had they been 800s, I'm not sure I could've made it without a major slow down. But the 100m jog was enough to recover.

CA was a life-saver. She gave me form cues about everything, and simply running past her when she didn't was enough to clean me up. Then, on the second set, she hopped into the 2nd half of the 400, so it felt like the reps were: A.) run to her, B.) finish with her. Helped a TON. Running beside her also helped keep my cadence up, which was huge.

GOOD WORKOUT. While the breathing was tough, the stride felt great and strong. And not only was I 4-5 seconds per lap faster, I did an additional two! Did only 8x400 in May!

Splits (rest):

74.9 (51)
75.2 (49)
77.0 (58)
76.7 (67)
74.4 (5:53 - break between sets)

74.7 (58)
75.4 (54)
75.2 (63)
75.4 (68)
74.4 (x)