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Grind mile + 4x200 at Sheldon with CA

September 23, 2015 (Morning)

Exercise Type: Run

Weather: HOT, like mid 80s??

Comments:
More fucking heat. WHEN will it cool off?

Decided that even though I'm gonna keep it easy (heavy MAF discipline and low volume for now), I'm not going to shy away from speed: need to keep the strength and neuromuscular abilty!

So CA met me at work over lunch hour and we ran to Sheldon. There's *something* in the air,yet: not overtly, but maybe fire smoke up high? My HR is pretty high, but hers it outrageous! Apparently she "tempo'd" just to get to my office on time, and our 9-10 pace was too high, also.

My grind mile was...too fast, but it felt good. Again, no HRM today (forgot my watch), and wound up running 5:50 on the track (1:29, 1:28, 1:27, 1:25 laps).

Then 4x200. Felt good, strong and not forced...but a little slow:

34.0
33.7
32.8
32.7

Not bad! Major focus was on:

- being forward
- strong feet - a little wider on the right and ball of the foot pushing-off
- high hip drive and heel recovery
- pawback "hip open"

CA and I checked each others' strides out beforehand, which is really helpful to touch-up on things.

CA had some asthma at the end, which upset her, so we jogged real easy. Barely made it in time for the afternoon patients! Good work, though!

PM: nothing. Thought about weights, but we've decided to try to apply to Patagonia for their sponsorship program, so we worked on that.