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SEHS 2x (400-300-200-100) + 400m

June 14, 2017 (Afternoon)

Exercise Type: Run

Weather: breezy, weirdly fake-cold --> hot

Comments:
Worked from home in the AM -- too bad, because the Uhan Mobile missed a major cameo in a Nick Symmonds workout "vlog" from his session, mid-morning.

Saw a client at noon, then got out for a track session. Not ideal, given I was coming off a Hardesty up-down, but the reality is, if I want to be a "hybrid runner" -- to maintain some sort of trail fitness AND work speed -- that's what's gonna need to happen, with some regularity.

Two+ mile warm-up (+13 pull-ups!), drills, strides. No one was on the track by the time I started, so I did the first set CW, and the next CCW.

I was feeling rough for this workout. So much so that I didn't want the watch feedback. It's interesting how a watch can impact things, negatively:

1. Fast. If they're fast, but it was hard...then there's pressure to have to keep going fast, almost panicky
2. Slow. Of course, if you're working hard and it's slow, then that only drags you down.

So...I did every rep, recording but not looking.

400 felt "spirited" but not too hard, and the same went for the whole first set. Form focus:

1. tall - back arched
2. FORWARD - what I lacked a bit at PDXTrack
3. KNEE DRIVE - what I seriously think is behind my speed stagnation

In particular, every 100m of each rep, I tried to re-establish upward knee drive. Seemed to work.

Jogged a lap, then put on the spikes, and went CCW. Same deal, but they were feeling pretty hard. I also felt asthmatic, half from the weather, and half from too much cream (ugh).

After two sets, I agreed on one more hard 400m, a bit harder, "Squeezing a bit", as Nick said in his vlog. Felt solid.

Then I checked the splits:

70.8, 50.9, 31.8, NT
68.0, 50.2, 32.2, NT
67.2

Solid. Not spectacular, but...a day after my first Hardesty up-down in months? SOLID.

Quick cool-down before my next patients.