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PHHS 10x 200m workout

August 31, 2017 (Morning)

Exercise Type: Run

Weather: nearly 80, HOT, smokey

Comments:
2nd Run: 10x200m at PHHS.

Drove from practice at Bristow to the HS. I told Randy I'd touch base with him. He's a solid guy, so I like to talk to him about coaching.

He was in a staff meeting when I arrived, but since I was already there and had a track before me, I figured I'd get in a workout. I ran "The Bates Loop" as warm-up prior to a 10x200m workout.

Felt good on the warm-up, despite the fact that the smoke, held at bay the last day with west winds, began to float in. It sucked, but was bearable.

Stride was solid, but still a lot of fighting. THE KEY IS:

1. Pelvis left
2. Right butt back! (Right butt back "opens" the stride for healthy, full R LE push-off)

I can still feel left-sided (trunk, pelvis) restriction (and some right pelvis) with each stride, but after a couple weeks now, it's improving, and running is feeling faster and just "better" -- more enjoyable!

But...it's still not that fast.

The AM session was a good 7 miles, with maybe 3 medium-hard hill reps. So after I warmed-up and did strides and drills, I was already at 9 miles.

I had a feeling they'd be slow. I was right. Ran the reps backwards, and straight-to-(right)curve. That set-up was good to practice pelvis left, trunk right (and right butt-leg open). That felt good...but it was just slow.

Breathing-recovery was tough, too, but I kept the 200m jog recoveries as quick as feasible. And the 10 went by without too much suffering.

Splits, rest:

35.x (missed watch), 69
35.6, 66
36.0, 64
36.0, 68
36.1, 72
35.9, 66
35.5, 69
35.9, 72
36.0, 75
35.8, --

Jogged a lap cool-down, then an out-and-back to the Bates' house.

Strong run, but sadly slow. I just tell myself, "Just execute and do the work the best you can". In July, when running was tanking, that wasn't good enough (but the gut and the stride were off), but now I feel much better about both. I had good energy, and the stride is feeling the best in a long while.

Post-run:

- Chat with Randy in the parking lot
- Chat in Matt's room
- to the gym to lift
- to home, then work

PM: thought about going back to P.Hill to try to clear the overgrown section of the Bates loop, but when I went to the garden after work, I locked my damn keys in the van! Had to run 2 miles home to get my keys. But in the process, I met our new "neighbor": an older lady, super-nice. Her daughter offered to give me a ride back to the van. Turns out she's the GM of the Yachats brewpub that we go to all the time!