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Hacker Tuesday: 2x (mile, 1200, 1000, 800)

February 6, 2018 (Morning)

Exercise Type: Run

Weather: fog-into-sun, nearly 50? NICE

Comments:
CA ran with me this morning, with the big Hackers Group. We jogged from the house and met the group mid-way their bark-loop warm-up. Once again, the old guys take their "deuce break", which allows us to do drills and strides on the track.

Josh Gordon sets these workouts, which is fine. But the rests are non-sensical. I'll get to that, later.

The workout was another high-volume: nearly 9K of volume. I never quite know the desired paces, it's more like:

1. Hang on
2. What can I do on such limited rest.

What I did: rep (rest)

5:46 (1:29)
4:19 (2:15)
3:35 (1:32)
2:47 (2:21)

5:44 (1:17!)
4:21 (2:20)
3:36 (1:31)
2:46 (---)

Remarkable consistency, and - on the whole - they didn't get that "harder".

Here's how the group panned out:

Craig Leon way out front (2:1x marathoner, probably running 5:1x -- 2:3x)

+10-20s: Josh and John McKay (mid 40s, early 50s?)
+20-30s: David, Orin and (sometimes) Orestes
+30-45s: Me, Julie (Craig's fiancee), Johan?

So this workout becomes nonsensical based on the REST, because we all start at the same time. So:

- Let's say the total interval for "mile + rest" is 7:30
- Craig: 5:00 work, 2:30 rest. Work-Rest Ratio: 2:1
- me: 5:45 work, 1:45 rest. Work- Rest Ratio: 3.8:1!!!

It's a totally different workout, especially because he (at least) is NOT working "harder" than me.

But oh well. It's still worthy work. I just won't necessarily try to push harder, or it'll be distorted more. The only thing I can hope is that fitness will slowly "catch up" a bit -- at least to Orin-Orestes range.

GOOD WORKOUT, though. Only one issue: RIGHT AB CRAMP. It happened again, on the first 800m. Theories.

1. Swivz. Don't think so: tried super-hard today
2. "old man back". Don't think so: really opened.
3. Left hip collapse --> right side overworked. YES. I worked on better "pelvic action" in the second set, and had no issues.

Form: otherwise did a good job of:

Hinge ("5'11" tunnel")
Arch-open
No swivz

CA did every other rep (mile, k, mile k) and did well. We then jogged home together, no 200s.

GOOD WORKOUTS. Such a whole different level than I've experienced in a long time:

- More intense (not much, but much more of these long intervals)
- More volume (for sure: like 2x my usual workout volume)
- WAY LESS REST (50% less than usual)

But it's all mental: it's going to be good for me, as long as I keep it balanced.

No PM run. Just too tired. Had to work on stuff, including my iRF column, 'til nearly 8:30PM tonight.