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Grind Mile + 5x (500-200) with Evan (& Tommy)

January 20, 2017 (Morning)

Exercise Type: Run

Weather: 40s, nice but windy

Comments:
Felt better this AM, but decided to eat nothing, so as to be sure I could simply run. Did another video chat with Ellie G at 7:30, then a new patient at 8:15 (another MD referral, which is clutch), then CA came by and I worked on her. Then I met to run.

Evan was there; no Lewis, and Tommy was a maybe-late. Evan and I wouldn't be running equal paces, but it'd be good to have his "company".

I felt generally like ASS, but I was determined to get in a good workout. After about 1.5mi warm-up and strides, we went to the bark and did a grind mile. No HRM, so I might've been cheating, but I felt good:

5:59

After that, it was onto the track.

The 500-200 is so tried-and-true. HARD workout. With my condition: ill, 22-hour fast and the cold and wind, I wasn't expecting faster, but I wanted to run well.

And it went pretty damn well.

A couple of times I had Evan take off first, but otherwise I was alone. We did fashion it to have the wind at our backs for the 200m hard, but otherwise it was pretty standard. And, while HARD, I felt strong. I nearly bailed (to use illness as an excuse) on the 5th rep, but we did it, and I'm glad I did.

500 (rest) 200:

92.8 (40) 33.3
~91.x (42) 33.3
93.7 (48) 33.6
92.0 (47) 33.8
92.0 (48) 33.3

SOLID workout. Cold, windy, sick...and interestingly, these were FASTER than when I did this workout in January of '13 (the FAST year). The 2s...not sure why they were sluggish. Stride felt good: forward, knees out, hip extension. But again, I swear the damn Suunto sucks at 200s (can't handle the shortness).

REALLY glad to have a good workout. Tommy showed up mid-workout but did his own thing, then we cooled down a bit together.

Lifted a bit at In-Shape afterward. GOOD workout.