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grind mile, 8x 300m (medium, hard) solo

January 19, 2018 (Morning)

Exercise Type: Run

Weather: maybe 50, but windy

Comments:
Once home from the AM errands, I went for my second run, while CA did work stuff.

Ran to Amazon(did 13 pull-ups en route), did x4 strides, then did a grind mile. I felt a little rough (asthmatic, gut) from the donuts: a net hinderance, for sure.

REALLY worked on "The Crouch". This was such a powerful cue back in '14. I sort of disavowed it a bit, ("too much lean"), but you have to access your glutes, somehow. And it's super-effective for me.

Form focus today:

1. CROUCH
2. Whole foot push (medial arch)
3. Pawback
4. Arch

I was surprised I ran a 5:58 grind. Didn't feel that fast.

Jogged to the track and hit the 300s. The wind was tedious. The mediums felt strong, the fasts...just burned more.

It felt like it took 6 of them to finally hone the proper crouch:

- "firecracker" sinking down + forward
- BACK ARCH

The result: the hips (pelvis) has to be a bit behind the entire body, so the leg can extend behind. Once I got that...I felt stronger and faster.

Overall it was a solid workout, despite the "AM double". Did between 45-90s rest. The 45s were usually after the slower rep, but I lengthened those rests when I felt my fast reps getting too tough:

58.2, 54.4
58.x, 53.4
59.1, 52.6
58.6, 52.7

Jogged home.

Rest of the day:

- helped CA with "skim coating" our room
- back to work to see one patient
- to the gym to lift
- "anniversary date night": to Coldfire (met up with Daniel and his wife, and a friend), then to the Whit for food and drinks. Fun night!