View Workout (Joe Uhan)
4xK - terrible workout
March 9, 2017 (Morning)
Exercise Type: Run
Weather: low-to-mid 50s, WINDY
Comments:
Solo workout today. Strike 1. And even though I ran after some "donut fuel", did a longer warm-up and did all the mobility and drills...I laid an egg on this one.
It sucks. I want to "turn the corner", but...I guess physiology (slash-God) decides that, not me. I was understandably sluggish after Baldies, last weekend...the last month...shit. But I really thought I could run Ks in the low 3-teens, if not 3:0x, if not goddamn 3-flat! C'mon!
But...not yet, and certainly not today.
Got to the track around 11AM. There was a woman (fast-looking, but not super fast) doing what turned out to be about a billion 400s (tempo pace, short rest), so I ran my Ks CCW. About a kilo in, the HS kids showed up to shuffle a mile (or more?), which confounded things. As did the wind. Nagging at best, BAD at worst.
So it goes. Ran the first. It felt fast and hard, but it was only one of those. I hung on on the second, but 3 and 4 got slower, especially with weaving amongst the HS kids. I simply focused on "executing":
- tall & forward (legit back arch)
- pulling (extra reach R foot)
- strong foot push behind
- shoulder blades
All that felt good enough, but man, just felt and ran like ass.
Splits:
3:16
3:17
3:20
3:23
No 200s for me, I was done. NO lift, either. Jogged south and around, then back home. Ugh.
Oh well, I guess I need to be more patient.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 9.5 Miles | adidas Adizero Blue |