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5x bark Ks with CA and Tommy

October 27, 2016 (Morning)

Exercise Type: Run

Weather: RAINY and cold (50)

Comments:
About 90min after the LLM run, CA and Tommy met me at the office for our workout. After having to sit in my office in wet shorts, I was frigid starting into the cold and rainy warm-up. Felt OK, though.

Since the weather was so shitty, we decided against super-fast running and opted for "pace Ks". The idea was these would be 5K-8K cross country pace, but man...they felt way harder than that.

Splits:

3:33
3:28
3:27
3:26
3:25

Had about 3-3:45 rest in between. The stride felt good:

- the left hip was way less sore, but
- the right posterior pelvis was sore...possibly because it was "made to move", now that the left could flex
- "Flick & Pull" felt good and fast
- it was hard to be "Tall & Forward" (felt like slipping)
- Strong feet and knees out felt good

Running clockwise on adidas, the loop got progressively worse: OK the first 200m, then more mushy and more standing water near the end.

Man, the splits were slow for how hard I was working. The air wasn't too humid, so asthma wasn't bad, but....just slow and efforted! I hope it was just because of the turf...because we were doing 2:35 800s on the track 2 weeks ago (and they felt easier). This equates to about a 3:13-3:15 K on the track.

CA had a great workout: working down to a 3:35K! Really great.

Did about 1.5mi cooldown for another 7.5-mile run.

PM: "Performance Mobility" class at Recharge! Went really well!