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Grind mile, 3x4x400m with Behrs!

December 23, 2016 (Morning)

Exercise Type: Run

Weather: around 30, slushy

Comments:
Met Keith Behrman - one of my oldest HS kids I coached (2002-2004; graduated from RFHS in 2006). I hadn't seen him in four years, and he was finally back in town the same time as I, and he was both fit and up for a workout, so we did it.

Met at Knowles indoor track around 11AM. I got there early and did about a half-mile of barefoot -- maybe not the best idea, since I never run barefoot on a hard surface. Once he arrived, we went outside and did the 5K loop, then back in for a couple laps and strides.

We decided on an indoor grind mile. Didn't feel great and the HR was jacked. I felt crappy and asthmatic on the warm-up for some reason, so there might've been some carry-over there. We ran it "the normal way" (left turns), and felt good enough, I guess. Ran around 6:00 pace but my AHR was 160.

Then we got into the 400s. The idea:

- 400m at cut-down (for the sets)
- reversing directions
- 50m jog-stand rest
- 800m-5min between sets
- First set: mid 70s
- Second set: low 70s
- Third set: 70 flat or faster

Steve Stocker, his head track coach in the early 2000s, is still facilities director at UWRF and we saw him before our 400s, and he allowed us to "break the rules" with shirt off and reversing direction every rep, which was nice.

As it turned out, I led the counter-reps, and Keith the clockwise.

The first set was a bit inconsistent, especially when Keith blasted his first 400m. I'm really impressed by how fit he is! The first set didn't feel great - and I felt a little worn - but the stride was good and paces, doable, especially when trailing behind and nestling in!

The stride didn't quite feel right, but felt better after I stretched my right hip in between.

The last set was...tough, and Keith flat out dusted me in the last 400! 65, wow! The overall damages:

73.7
71.1
73.4
7x.x (missed my watch)
----
73.x
71.6
72.3
71.6
----
70.1
69.x (missed watch)
70.x (missed watch)
67.6

Went pretty hard, but not balls-out, in the last 400m. It's been exactly a year, I think, since I ran a rep that fast!

GOOD workout. I didn't feel fresh or super-strong (like I did a year ago), but it was quality.

Post-workout: saw Don Richards (an old retired teacher, and one of our all-time favorites) and ran with him for a lap, then walked and chatted. Then we were back outside for a cool-down.

GOOD TIMES. Really cool blast-from-the-past run with Keith. Can't believe (and really happy) that he's that fast, still! Good for a nearly-30-year-old!!

PM: "babysat" Evan and Josie in NR with Billy! Fun night!