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4x ROR Ks, solo

July 27, 2017 (Morning)

Exercise Type: Run

Weather: high 70s, but hot sun

Comments:
Saw a couple clients in the AM, then went for a run.

The IDEA today was to race an all-comer's meet tonight. In fact, the IDEA was do to several of these this year...but the whole series (end of June, ending tonight) has slipped away. That, and I'm pretty thrashed from yesterday's weights, the past week...and hell, the past month! On top of that...yet another crappy night's sleep. Ugh.

Beyond that, I didn't like the idea of hinging my whole workout on an evening session, sandwiched between work, then scurrying home to pack for Kentucky. SO....as a stress relief, I bagged the race and got a workout done, instead.

Indeed, as I warmed up, it pretty firmly set in that my "fitness" -- or let's just say, my training balance, and ability to perform -- has gone backwards in the past month. In early June I was doing bark Ks in the 3-teens, and running that mile in 4:45. Today? I just knew it would be a struggle, and slow.

This is in part due to doing more vertical work: it's been TOUGH to integrate the Hardesty up-down into the week...and I suspect it's been an overload. In the very least, it's left the legs heavy and unable to run fast. At worst...I'm over-reaching.

Nevertheless, there's not much to be done about it now. I'll do an important "experiential workout" today, then shut it down for the travel weekend, anyway.

The plan today: Recover-on-the-Run Ks. I haven't done these in forever, though I made the kids do them, twice, during track. BGD and I famously did them back at WSER camp in '13:

- 400m at "pace"
- 200m faster (-2-4sec)
- 400m back at "pace"

Back then, we'd crushed them in 3:0x to sub-3. Today? ...Ugh.

Wasn't pretty. Don't have the exact stats, but they were essentially:

8x, 36-37, 8x = 3:2x

Yeesh. BAD. But...the shifts were strong (40-42 pace down to 36-37). And the stride felt strong. I just felt completely flat and stiff.

Did 500m rest in between. After a two-mile warm-up, I did a long 4-mile cool-down to pad the mileage.

Rest of the day:
- good double meal
- trip to the garden
- home for work
- one PM client