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ATA grind mild + 5x800

August 4, 2016 (Afternoon)

Exercise Type: Run

Weather: HOT, like 85! Blazing on a black track

Comments:
I was tired, but had a GREAT workout. Repeated the 5x800 I did in early July (pre-Trials), when it was much cooler. CA jogged with me, but didn't workout, since she was a little tight in the calves.

Did a grind mile, then 5x800. MAJOR focus on "Process":
- sustainable effort
- corners: pelvis left, trunk right, posterior depression-strong push off left side
- straights: tall&forward, strong feel, "pull" with knee out, right side

Felt...good! Actually went TOO fast on the first one, then back off (too much), then settled in. NEVER felt like I was pushing. But damn, it was hot! Had to take a bit of extra time just to cool off in between the last couple.

Splits:

Grind: 5:52 (HR jacked right away - 163 avg)
2:32
2:38
2:33
2:34
2:32

REALLY happy with those splits, considering how "easy"-"effortless" they felt. Hard, but never pushing.

Did x4 hard 100yd infield strides barefoot afterward, then jogged back with CA.

PM: packed up and headed to Ashland for the long weekend. Did a fun (and BUSY!) injury consult at RVR, then beer and food with Matt Newell (and CA) at Creekside. Good day!