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UWRF track workout

December 20, 2017 (Morning)

Exercise Type: Run

Weather: 20s, windy outside - 70 inside

Comments:
The annual winter track workout! Did this solo today.

The whole facility has changed with the new addition. They built a brand new fitness center, basketball arena, and multiple courts. Now the Knowles Center (which has to be at least 30 years old) is only used for running! Score!

Warmed up outdoors, a grindy 5K on the old route, then back indoors. Pre-workout, I filmed myself run: too "forward" with my legs. Worked on high heel recovery.

Workout was simple: repeat 200s cutdown, with about a jog of (not too shuffly) rest. Just before I got started, three folks came in: two UWRF athletes and their assistant coach. They were all about running in lane 6, so I did my work in lane 4.

Splits (rest):

36.6 (2:23)
36.4 (1:17)
36.2 (1:34)
35.5 (1:31)
34.6 (1:33)
35.7 (1:27)
35.x (1:28)
35.2 (1:44)
33:8 (1:23)
34.8 (1:35)
33.5 (1:40)
33.3 (xxxx)

In the last 2-3: finally realized that I need to CROUCH (or HINGE). Rather than be "over-tall", to sink down = to access the hips! Ugh! Forgot about this. Everything felt easier with this:

- forward
- pawback
- arch
- heel recovery!

Had a long break after #12, so I decided to do some coaching. The distance girl was super-upright, so I asked her coach permission to help her. The coach was OK with it, the girl, super-appreciative. We worked on simply forward engaging. It helped, but she'd need more work.

Blasted one last 200m after that:

32.5.

Felt strong!

Good workout! Jogged about 1.5 mi cool-down, then lifted weights.

Rest of the day:
- packed up and drove to NR to meet Brandie
- we (with Evan and Josie) drove up to Eveleth
- I ate McDonalds! It was fucking terrible. Never again.