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12x "tempo 400s" with Lewis

February 16, 2017 (Morning)

Exercise Type: Run

Weather: mid-50s, breezy

Comments:
Just Lewis and me for this workout, and it was a good one! Decided to do "Lane 8 400s": Run the stagger start to the finish at "tempo", then walk-jog from the finish to the stagger (very short). Lewis said he'd run the paces at around 6:00, but that seemed a little pedestrian. Nevertheless, I just let him set the pace for the first one, then we alternated.

He split like a 78 for the first 400..."I guess it's ON!". So off we went. Nearly ALL the 400s were between 1:17 and 1:20.

My watch was humorously off: it missed the start or finish at least 4-5 times and it was a slow enough workout where I could WATCH the lag between when I hit the lap and when it actually lapped. As such, may of the splits were slow (as I've always suspected on the 2s).

GOOD workout. Felt fantastic. Very "easy". Stride felt great. When I worked on "knees out", right leg reach and foot push, the paces were effortless.

The only reason the last one (1:20) wasn't faster was, I was so relaxed, I was thinking about upcoming coaching more than actually running hard!

Really good stuff. Long cool-down with Lewis back to his office afterward, then weights.