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Cold, wet 3x "mile", 3x200 with Coach CA

December 14, 2015 (Afternoon)

Exercise Type: Run

Weather: 39, on & off rain

Comments:
LONG intervals today. I've been trying to alternate between short (<500m) and long (800+) intervals for workout days. I've done 8s and Ks, but I haven't done mile repeats since August of '11! So I figured I'd give 'em a push.

Busy day: had to get ANOTHER set of allergy injections this AM. This undoubtedly had an effect on things - it always makes me sluggish. But thankfully, I forgot about them by workout time.

Tight squeeze again today: ran home from work, met CA, then jogged to SEHS. I brought my phone and we shot a couple quick clips of each other. No swivz, decent feet, but in the side view, it looked like hip extension was a little bottled up.

Today, after this weekend, the MAJOR focus was on whole-footed -- "five toed"-- push off. So coupled with the video feedback, my only real leg stride cue was to "push behind" - the hip, led by the five toes.

The workout was basically 3x mile, but with only a lap jog (3min) in between. CA worked out on Friday, so she'd be doing a mini-workout, pacing me through the miles.

I *thought* I could do between 5:20 and 5:30 (based on my 5K pace), so I had her pace me at 80 for laps 1 and 4.

Off the bat, she was TOO fast: leaving me in the dust by 200m, and like 25m ahead at the lap! Ugh! After that...she lost count of laps and didn't hop in on number four! LOLZZZ!

Split a pretty lackluster 5:31. But felt OK.

She got it together - and was more encouraging on the rests - over the next two, slowing down to drag my slow-ass around. My watch is still weird where my auto-laps override a manual lap, so I could never see a whole split. I'd see maybe a 400m, then it'd click an autolap, so I'd have no clue on pace. I'd ALWAYS slow down, then, and recover a bit when she helped.

On the last one, she paced laps 1 and 3, and I gave it a decent push over the final lap of #3.

Good workout, but lackluster splits (AHR):

5:32 (166)
5:31 (175)
5:30 (178)

I was a little bummed about this workout. In many respects, I feel SO OFF from my 2011 fitness (gosh, when and HOW can I get back, even to that?). I feel even worse, thinking about how fast those SFRC guys raced Club Nats (GEORGE like 5:10 pace for 10K on grass??...and I can't do *a mile* at that pace??). But remembered my allergy injection - AND the long session Saturday - and that made me feel better.

Felt another tick better after the 2s. CA ran along, and got the head-start. It's fun to reel her in. GOOD splits, and a BIG difference with using my feet:

31.9, 32.2, 32.2

Fastest "suunto 200s", ever!

Overall, felt good thinking of the combo of:

- 5-toes push off
- strong hips
- "Anton Arms" (keeping shoulder blades back)

Worked well

Really had to hustle back to work. CA and I essentially did a cool-down tempo run of 2+ miles for me to make it back with enough time to shower and snack a bit.

PM: good afternoon at work, then got home and put up the Christmas tree! CA made an awesome dinner and we had a relaxing night. And NO BEER: took a night off! It was tough (really wanted one after the "Christmas Tree achievement"!), but good.