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Grind mile, 10x300m

July 7, 2017 (Morning)

Exercise Type: Run

Weather: suddenly like 80F

Comments:
FOUR clients in the AM (including a potential new coaching client), then hustled to run, since we have a going-away fest for a track kid (exchange student from Japan).

Drove home to get shoes, then ran with spikes down to the bark. Did drills and stretches, then got into a grind mile.

Kept the first half easy, then poured it on. Split: 6:03

From there, I ran with the spikes and shirt over to the track.

I had a bit of bad feeling on these. It kind of sucks: feels like my speed has regressed in the past month. I'd been doing Ks in the 3:0x's and 300s in like 49-51...so it was demoralizing to be running them like 52-58.

But I have to remember that volume is up AND I'm doing vert. My mid-week Hardestys are still roughing me up. That'll take some time to get used to. That...and I raced a damn 5K on Tuesday.

As such, I did 10x300m with alternating "medium fast" and "fast". Short rests, except for between 5-6 (when I changed into spikes.

Splits:
56.6 (38)
53.8 (40)
58.5 (42)
54.x (47)
57.4 (2:29 spikes)
52.6 (43)
57.2 (44)
53.1 (48)
57.4 (48)
51.3

The easys felt really good, actually. The hard ones, not all-out, but just less good. Tried really hard to arch the back and pull through. Foot strength was variable. Pleased with the short rest intervals.

From there, I hustled home. Quick pack-up, shower, and errands, then to Bristow SP for the kids run and picnic!!