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grind mile, 5x (500-200)

March 30, 2017 (Morning)

Exercise Type: Run

Weather: mostly really nice - sunny, sort-of warm, but periods of random rain

Comments:
Slept like ASS last night: combo of that upset stomach, then all the carbs I dumped into it (3 beers, fries), then a late (non-carb) dinner. Bleh. Felt like ASS most of the morning.

Thus, I wasn't feeling too good about this workout, especially one as painful as 500-200. We haven't repeated this once since early January, so we were due.

Met Evan at SEHS, not before running into one of my former SEHS kids, Spencer Tsai. He was an awkward freshman then, but now? SUPER-smooth stride. I mistook him for OTC as I ran up to drop off my shoes. Wow, impressive. Chatted with his (new) assistant coach, Steve Richards, whose daughter Annie was on the team. *She* now runs at Arizona. Spencer's sister (Sara, who I frustratingly coached in '14) is now Vanderbilt's top runner. Spencer? Dunno, but he'll wind up somewhere. SEHS is just a powerhouse.

Warmed up a couple miles on the roads and bark, then reconvened with Evan. We made our way to the bark loop, did some strides, then got into the Grind Mile.

Again, no HRM for quite a while. Got out a bit fast, but really focused on easy, controlled breathing. Stride felt GOOD.

I'm focusing on the "Salazar Stride" again. So beyond the hip extension, that "compact heel recovery" component is a big part of that. If hip push is the power, the "high-and-tight" recovery is the efficiency.

Split 5:50 on the soggy surface. Solid. Rounded up Evan and we hit the track.

A few of the old guy super-masters spinters were there and we chatted while we waited for Lewis to show. A guy named Richard was super-interested in our workout, so after our first set, he actually hopped into rep #2!

By the time we started, it was legit warm. No jacket, no hat. I led the first...and the next two, before I begged Lewis to lead #4.

The first one was a shock...but then I began to feel really good. I never felt like I was forcing the 5s. Instead, it was form-focus:

- Tall & forward (chest over feet, access the glutes!)
- Arched back
- high-and-tight recovery
- pelvis left, left pelvis-and-hip upward drive

Then, after a lackluster first one (and some "tightness" in my right calf):

- strong foot push

They went well. I SWEAR my 200s are faster than this, but the damn suunto can't capture it! Because they felt SUPER-strong.

Having Lewis lead #4 was a nice break and, per usual, he did a great job. Then, on the last one, I simply executed, and was pleasantly surprised by the results.

Splits (rest):

92.9 (39), 33.0
90.7 (44), 33.4
91.3 (46), 33.4
91.5 (46), 30.3* (late split)
88.9 (47), 33.2

Really liked the short rests, which is pretty bad-ass.

GOOD workout. My fastest 5s, by far, since May of 2013 (when I did 4x500 and split two of them, sub-90, and two right around 90).

Stride was solid. I felt like I was losing it, a bit, in the last rep. Otherwise, it was good. No issues.

Post-run: started to rain hard again as we jogged the cooldown, toward west Eugene. Evan and I turned back when Lewis kept on to pick up his car at the shop, and I jogged Evan home.

GOOD WORKOUT. Really. Another ++ metric, and evidence for "2013 fitness".

Rest of the day:
- "breakfast"
- 2 clients
- solid lift at Inshape
- home to relax! :-)