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Laura Lee's 500/200 workout

February 9, 2017 (Morning)

Exercise Type: Run

Weather: gray, but didn't rain on us

Comments:
Agreed to run LLM's hard track session with her. I figured this would be a good opportunity to knock off some SOB rust. We met at my office, then jogged a mile on the bark, then hit the track.

She had 5x 500-200. I'd run the 5s with her, but then run the 2s hard, which was perfect. We alternated the 500s, which ranged between 2:09-1:55, which was solid. Then I blasted the 2s, feeling pretty good!

32,9
32.0
32.5
32.6
31.5

We alternated directions (I think we did at least two of the five CW) and we also did 3 of them into a fairly stiff wind. So I was quite pleased with my 200s, including a sub-32 (again - I swear they're perma-slower using Suunto!).

Stride felt good. REALLY focused on:

- hip extension behind ("opening")
- FOOT push (as this was the major SOB deficit)

That seemed to work pretty good.

Jogged a cool-down back to her office. She gave me some "constructive feedback" on a situation a couple weeks ago. She's MAJOR type A (and a department head at the UO) and had a crazy-stressful week that included, literally staying-up-all-night, except for "sleeping ten minutes every hour". I was a bit critical of that (and, admittedly, way too snarky online) and did NOT even remotely do the appropriate "criticism sandwich" -- failing to acknowledge that she did an awesome job managing it all.

It was good to hear. Honestly, I get this sometimes from Callie, too: blasting the negative, rather than also accentuating the positive.

So that was good for her to communicate, because that nurturing is the most important thing.

Jogged back to the office. No yoga tonight, but got in a good lift.