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Track workout with CA!

March 3, 2016 (Afternoon)

Exercise Type: Run

Weather: 65, shirtless!!!

Comments:
I was apprehensive - and initally against - doing a track session with CA today. But after having a great morning without any symptoms, I decided I'd go a do a partial workout with her.

MAJOR focus today was on the "wind-up mechanism" on the right side:

- right foot IN
- right (both) knees OUT, "Nick Symmonds Stride"
- RIGHT shoulder (scapula) forward and down
- left shoulder (scapula) back and down

The workout called for a grind mile, then 10x 300m. Of course, we did them clockwise, which was AWESOME.

CA led the grind mile. It was HARD. Split 6:18 (lols, sad).

Then we did the 300s. Initially I was going to do the Evens. CA split a 58-59 on her first, so that was the target.

I led #2 and felt good. On #3, CA started to complain of asthma-breathing difficulty. Getting negative. Uh-oh. So I led #4 going slower, which annoyed her, so I sped up...making her asthma worse! Yeesh. I told her going into #5 that she's going WAY too fast in the first 120m, then slowing, and that she'd be way better off going even, and not "going into debt".

After that, her breathing was FINE!

I ran #6 and still felt good, so I figured, "Fuck it, let's go!" Wound up running 5 in a row.

Approximate splits:

2 - 58
4 - 60
6-9 - 58-59
10 - 54!

Felt GREAT. I CANNOT believe how easy they felt! The clockwise running and "wind-up" cue was huge. On the reps I'd run on the Lane 2 line, trying to run on it, while BOTH knees are out. On the corners - we did DOUBLE-curve 300s! - I focused on the specifics of the "wind-up". Man, the big cue is that right scapula. When it goes down and forward (staying "a part of the trunk"), it keeps ALL the momentum forward and helps "finish" the stride.

Lastly, one other big cue: TRUNK ARCH. I would occasionally try to push off my toes behind...but it was ONLY when I ARCHED firmly (mid-trunk) that it was really easy. This was a huge cue, to avoid "old man back"-ing during these speed reps.

Overall...WOW. Just felt great. It's like I'm FASTER now. Despite the time off, the form improvements - AND weight training - has me much stronger and efficient!

Post-workout: easy jog back to work. I was a little apprehensive about soreness, but I iced and was able to be off it for nearly 90mins!

PM: good afternoon of work, then I went for beers with Lonn Robertson, one of my favorite super-master runners in town. Super nice guy and a good father-figure role model (age 62). Then home for dinner with CA.

GREAT DAY.