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4x mile, 4x200 solo

March 23, 2017 (Morning)

Exercise Type: Run

Weather: sunny, a little breezy, but otherwise perfect

Comments:
Miles:
Slept GOOD last night. Got in the AM coffee while packing, then got out around 8:30 for the run. Busy day but no clients: traveling to MS this afternoon, via PDX.

Decided to go long today, and do what I'm having Thomas do: 4xmile, 4x200 "on the minute". I did not want either the physical or mental stress of the track, so I did the first 3 on the bark: in decent shape, but boggy at points.

Felt OK on the warm up and strides, then did some kids warm-up. Then got after it.

A few focus areas today:

- Tall & forward, with back arch & butt out!
- "Plowing behind" with the elbows: a fun cue I remember from '13 when I did fast bark tempos
- Strong foot push
- long right leg and overall PULL behind

I was really uncertain how this would go, but I felt and ran really strong! Thinking and fearing like 5:5x, I ran 5:36, then only faster from there. The last bark one burned (first in the quads, then glutes...then in my butt, after the jap nachos last night!). I made a quick pitstop on the way to the track for the final mile, where I had a nice negative split without over-pushing (2:39, 2:37).

Splits:
5:36
5:30
5:24
5:16

I was REALLY surprised by that 5:24 on the bark. It's commonplace recently that I struggle to break 3:20 (5:20 pace) for Ks on the bark, so to basically run that for a whole mile is clutch!

After the track mile, which was strong but burned, I nearly pussed out of the 200s. But I reasoned that, fucking-a, if I don't do stuff TODAY, that's one more day of...NOT doing it. So crucial for speed: use it or lose it, and it's ALWAYS harder to get back. So...I ran 'em.

No heroics, just trying for a strong stride. And they were fine enough:

200s:

32.x (adjusted from 33.3 and a micro-jog when I thought I'd missed the lap)
33.0
33.5
33.4

Let's hope these are "Suunto laps" and maybe they're actually faster!

REALLY happy with this workout, and how fitness has come around over the past 1-2 months. Something good could come from it!

PM: cleaned up, ate, packed, drove to PDX, to head to the 6th annual GPT spring trip! Just me and Mom, though...