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Tues Group: 1.5mi tempo, 6x800m, 1.5mi tempo

January 30, 2018 (Morning)

Exercise Type: Run

Weather: drizzly, but increasingly nice (nearly clear by end), mid 40s/humid

Comments:
Slept pretty well again, but awoken by the "GLUGGLUGGLUG!" of Turkeys around 6:00. Got up and did a bunch of mobility: general and to the right heel and ankle. I think it's better after yesterday.

Jogged from the house, the long way, did x13 pull-ups and seemlessly met up with the group -- slightly smaller, but with the same fast guys -- on their warm-up. Got just under 3 in -- including drills and strides (during the Master's "Pre Run Deuce Break"), then we got after it.

1.5 mile "tempo" ("10K pace"...I guess)
6x800m
1.5 mile "tempo" ("just as fast as the first time)

What I know about this group:

They're fast
They run big workout volumes
Their rest is SUPER-short!

Ran on the bark, which was variably soft and mushy, but no puddles.

What we did:

1.5 miles: 9:18 (6:05ish pace?)
- 1:47 rest before the 8s!

800 (rest)

2:53 (1:30)
2:57! (1:23)
2:51 (1:29)
2:49 (1:31)
2:48 (1:35)
2:47 (1:43)

1.5 mile tempo: 9:05 (6:02 pace)

Excuse-o-meter: moderately-high. SUPER sore in my glutes from the long run Sunday and weights yesterday, but less than after the 31 mile. And the trail was pretty slowww. (

Dang, the rests were SO short. I went very conservative because of the volume. As such, those short rests were OK. This was definitely not "5K" pace (maybe 10k?) on this short of rest.

Ran with a solid group, again WAY behidn Craig Leon (2:13 marathon?), and well behind Josh Gordon and Orin Schumacher (my true master's contemporaries). I again ran with Craig's finacee Julie (who is tough, but a little inconsistent), Michael (mid 50s, fast for his age, but also inconsisten) and another dude (younger...inconsistent). So we popped around.

I ran with them the first two, but when the paces were borderline embarassing, I ran on my own. Funny that I'd hit like 81:82 on the 400m, only to run like 2:50. Is the marking off? Or sloppy, dunno.

SHORT-ass rest, even after the 6th 800, but they felt good. MAJOR focus on "THe Hinge" ("be 5'10""), opening the hips and pelvis and, toward the end, Pawback. Foot-push and arm swing were a little back seat.

The last 1.5 mile tempo was taxing but not terrible. Julie grinded it and was about 5s ahead.

Mid-tempo: more RIGHT SIDE STITCH. It was bad for the first half-mile, then OK.

Theories:

1. I was doing the right thing, and stretching it out. Possible (but wishful thinking).
2. I wasn't "butt out" enuogh. Possible (but it felt pretty good)
3. I'm SWIVVING (a little, to the left). MOST POSSIBLE (and toughest to self-assess). I'll keep that in mind.

When the group jogged for like 1m40s then into quick 200s, I peaced out.

GOOD.
WORKOUT.

Big volume, but good execution and good discipline.

Signed up for a Hayward race today: Pepsi Invite Master's Mile (4-7-18). During the Pac-12 meet!11