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10x "on and off" 300s with CA!

December 29, 2017 (Afternoon)

Exercise Type: Run

Weather: 50s, sunny, beautiful!!

Comments:
Worked a bit in the AM, then CA met me at the office, and we actually did a workout together! She's doing a lot better, so some short speed was in order.

Warm-up, drills, strides.
Grind mile (5:55) - felt really good!
jogged to the track
washing machine 300s.

We did "fast & slow" 3s. My slows were during CA's fasts, so it worked out well. Her fasts were about 60 and mine, faster.

HUGE difference in form today. The key was the HINGE: sinking into the hips, a bit. Doing this made the following really easy:

- Tall (back arch)
- knee drive (hip lift)
- heel recovery
- strong foot push

Best of all, CA said, "I could barely recognize you, you looked so fast!". This is opposed to what I've been doing -- too upright (non-hinged) and "reaching".

The speed simply felt effortless today. The "easys" with CA were like nothing. I led every other one; she, the others. Then we ran separately (her slows during my fast ~ mid-60s).

Splits:

57.9
54.2
60.4
51.9
58.x (missed the watch)
51.5
58.8
51.0
58.0
50.4!

REST: a good 75-90s. This made a nice difference, from when we're forcing rest (more like 45-65s).

Did the last set, solo. COULD NOT believe how "easy" those 51s and 50s were! Felt GOOD and, more importantly, it LOOKED GOOD.

Jogged a short cool-down with CA, then added on.

Rest of the day: MORE MOVING!!! Ugh.