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weights, then Laura Lee run (+4x200)

October 11, 2016 (Morning)

Exercise Type: Run

Comments:
Woke up and hustled to Oakway, with an Allan Bros stop en route. Had a good lift, with relatively low weights:

- squat
- bicep-rows
- abs
x4 or 5 sets?

then:

- pull-ups
- quick foot drills (ladder in-outs)
- single leg side-side forward hops
- band hip stuff

After that, I met LLM at the office. I've been slacking and haven't had an in-person with her since like...JULY! I suspected that once we got her aerobic pace honed, "good things would happen". Before, she was *Definitely* "thin"...but not-so-lean (like a little belly?). Today: "HOLY CRAP, JEFF" - like elite runner SUPER-lean! WOW.

We checked over a couple things in the office and talked a bit about the change, which she of course noticed (duh, lolz), but noted she's changed nothing in diet. I did encourage more fat (to stave off any hunger + make sure she gets enough energy with our increased mileage-intensity).

After that, we jogged to SEHS to watch her run. Everything looked really good. There were a billion middle school kids running there, so I ran her back to the UO and she showed me the *square track* where she does her 200s. We did x4 together and worked on some things (foot straight back, faster turnover). But overall, she's doing FANTASTIC!

After that, I hustled back to the office, for session #2.