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4xK, 3x200 at Amazon-SEHS with CA

November 10, 2015 (Afternoon)

Exercise Type: Run

Weather: 45, col but dry

Comments:
It's now that time to begin doing legitmate hard intervals ("VO2max work"). And the key this period is to do longer (more painful) intervals. I thought about doing miles, but CA wanted to come along and do K's. And since we've done this workout 2-3 times this summer, it should be a good measuring stick.

Jogged from work to nearly home to meet CA, who's a little stressed - about work, and "being slow" - then ran to SEHS. The watch was fritsy - not only am I without HRM, but the damn stop-and-start button is sticking! Annoying.

Jogged easy to Amazon bark, then x5 strides, then we got after it. Stride feeling pretty great, but the major focus was on:

- whole foot (not lateral) and straight ahead
- PULLING pawback, especially right, straight back
- staying forward-engaged and arched.

Splits were "slow", but looking back, then were the fastest I've done this year:

Splits (no HRM data!)

3.26, 3:28, 3:25, 3:23

After the 4th, we jogged over to the track for 3x200. These actually felt pretty good:

34.1, 33.9, 33.4* (*missed watch)

Then jogged toward home, then back to work. Felt STRONG. Glutes felt worked, too.