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Grind mile + 4x800 at SEHS

August 26, 2015 (Morning)

Exercise Type: Run

Weather: smokey, humid and asthmatic!

Comments:
No hill session this week: tempo Monday, long+fast on Friday, so longer track this morning. We were up and out pretty quick this AM. Nice (and another Eugene perfect 5xF) morning, but the air was thick. I haven't been using my inhalar, but I should.

The workout was a repeat of what we did in early June (6-4-15, at Cal Young MS with Katniss and Mike). LOVE repeating workouts 1-2 months later in a build-up! But I was TIRED going into this, so I wasn't expecting a lot.

The grind mile on the bark felt GREAT - really focused on strong feet, pawback, forward and being arched. Just felt GOOD, and the HR wasn't sky-high. But I was disappointed that it was "only" 6:15.

From there a shuffle over to the track, a lap of 50m strides, then we got after it. We both ran solo - which was wayyy harder than in June, when we each had partners.

It was tough, and the asthmatic state really made it tough to keep going. Legs were a little heavy but the stride felt efficient. Again: feet (strong push-off), pawback, trunk forward & arched, quick (no swivz) arms.

The splits were pretty disappointing...'til I looked at all the data:

Grind mile: 6:16 (156)
2:41.7 (164) - 2:37
2:42.7 (170) - 2:38
2:43.6 (174) - 2:46
2:43.5 (174) - x:xx

SLOW. In some respects, this should be considered a "tempo" workout, but the poor air quality made things slow. HOWEVER, my HR was MUCH lower this time, compared to June:

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

A good 5-10 bpm lower per lap, so that has to be worth something!

Felt pretty good on the cooldown. Good workout!