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grind mild, 4xK on the bark with CA

July 23, 2016 (Morning)

Exercise Type: Run

Weather: 65? Almost hot, a little breezy

Comments:
Slept in a fair bit, which was great. Then ran from our place to Amazon for a workout. The original plan was to workout with BGD, but he couldn't swing that much time, so we ran by ourselves.

Haven't done bark K's in a while. I've done Ks on the track once, and the 8s a couple weeks back. The focus of this workout was the same as the other recent ones:

- focus on the PROCESSES:
-- run stride (tall & forward, knee and pelvic alignment, hips)
-- sustainable pace
-- being positive
- accept whatever OUTCOME that gets me (pace-splits), then try to be consistent

Thus, I had zero time goalZ for these.

Ran a grind mile after four short strides, and that felt good:

5:58 (155 ahr)

Then after a bit of extra jogging (about 5min rest), we got after then, going clockwise.

Felt pretty darn good after the first one, although it certainly wasn't "fast". I figured since I'd run low-to-mid 2:30s on the track that I should be able to get under 3:20 on these (although the soft, dry bark is no comparison to the track), so I squeezed it just a bit more.

VERY form-focused. Almost like "I'm pacing myself"...like there's TWO of me, and *I* am pacing this theoretical second self, modeling ideal form, relaxation and positivity to the other! As such, I felt really good and - quite honestly - fairly minimal effort.

Did about 3:20 average rest on these. Splits (HR):

3:22 (165)
3:19 (169)
3:18 (174)
3:17 (177)

Rest of the day:
- hooked up with BGD, who stopped for coffee with us! Had a really good post-workout coffee at Allan Bros, and was later joined my mom and sis
- CA and I ate, cleaned up, then went about sprucing up the office. Cleaned, got a new table and put up the WSER art!
- afternoon Maidens at Ninkasi
- dinner at our house
- dessert-"birthday cake" at mom-sis's rental

Pretty solid day. :-)

REALLY happy with how the fitness and efficiency is coming around. Three-teens on the bark is legit fast...and a full TEN SECONDS per K faster that what I was doing a year ago (and 7-8 seconds faster than last fall, during my Bandera build-up). Fitness is sneaking in!