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Grind mile, "Goce-Dogg Mile"

October 6, 2017 (Morning)

Exercise Type: Run

Weather: sunny but cool (little breeze) - beautiful

Comments:
I deferred the workout for today and decided to do an old, not-quite-classic workout. Back in the UWL days, they used to do something apparently PRE did at Oregon: continuous mile with:

- 200m "Fast"
- 200m "Sort of fast"

PRE did a mile of these at 30-40. I'd never done them faster than about mid-30s, mid-40s. But I like the pace dynamicism and the idea of doing something new...it's been YEARS since I've done this.

[We call it "Goce-Dogg", because it's named after a weirdo kid we coached back in the day, Tyler Govin, who wasn't very fast...but would NOT let people pass him. If you tried to pass "Gove (or, Goce-) Dogg", he'd put in a HUGE SURGE for upwards of 200m, then slow way down again. Thus the name of this workout in his honor.]

Started with a warm-up, drills, strides, then a bark grind mile. Felt GOOD on that, and it was pretty fast:

5:45.

Jogged to the track, then got after it. Doing "sort of fast" first, then the hard. Didn't look at any splits.

Form-focus:

- Tall-arch
- FLICK & PULL
- Salazar Stride heel recovery
- Pelvic depression (hip push, especially left)

Felt strong...but it was hard. But I was happy with the results:

40.6, 34.9
44.0, 35.4
46.0, 35.0
46.3, 34.9
----- 5:17

Solid. That's about the fastest I've done before.

Compared to how damn slow my all-out 200s were a couple weeks ago, this was really awesome and encouraging!

I considered a second, but I decided I'd treat these days as true "pre-marathon" -- some work, but not a ton. So I stopped.

BUSY rest of the afternoon: cooled down to RunHub to get Michelle some honey stingers, packed up, then drove west. Along the way

- stopped in Florence to do a remote treatment for Alan
- drove to Yachats and met up with Michelle, my coaching client from MN here to run Oregon Coast 50K. We also did a PT treatment.

After that, she and I went on a short run to check out the 804 trail and the Smelt Sands beach, part of the race course. Felt pretty heavy on that "second cool down".

Rest of the day:
- went to the brewpub to hammer out an iRF column
- ran into TONS of runners, and wound up dining with Yassine and a couple of his buddies. MISSED that guy. He's hilarious.