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hard K, 3x800, all-out 400m

May 4, 2017 (Afternoon)

Exercise Type: Run

Weather: BLAZING HOT - like mid-80s with some humidity

Comments:
Hot early and often. This workout wasn't well-timed, but oh well, we went with it.

I used to do this all the time: open my workouts with a Hard effort. It's simply a neurological blast that both wakes up the system, and challenges "out of comfort zone" paces.

So that was on tap...with some pace-work 8s and, like the K, a way-out-of-comfort-zone, all-out 400m to wrap up.

No Lewis today, but we had a decent filler crew, including: CB, Tommy, Evan...and Bosworth!

Didn't feel too great, but got some pep in my step after watching Andrew Wheating do 150m long strides (as warm-up for his Oregon Twilight run).

Despite the heat....the workout was really good. K was a little bit of a shock to the system, and hard, solo, but the 8s were outstanding.

K: 3:03
800s: 2:34, 2:32, 2:30

A bit longer rest than ideal, but evened out due to the stifling heat!

Then a hard 400m. No expectations. But I decided to use a cue we'd told one of our JV kids: "Every 100m, ten hard steps!" I got off the line hard, then re-established pace-effort this way, evern 100m:

63! (point-9...on the gps watch)

Still quite solid! Not super hard, and felt good!

Short cool-down, then I had to haul ass home, shower, then get to LCC, as I was a guest lecturer-lab assistant in the PTA program's hip lab! Christina didn't tell me shit, so it was some good "perofrmance on my toes!"

Easy practice, then home.