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Track workout! Grind mile, 2x(4x300)

July 6, 2018 (Morning)

Exercise Type: Run

Weather: high 50s, awesome

Comments:
Early workout, before a rare Friday AM of clients.

Back to the track! It's been a while since CA had short speed. It's been a LONG time for me. End of April??

Felt decent on the short warm-up, then did some clunky strides. Really wanted to open up the hips and work on "anti-Rogering":

* "Roger" = the foot flales out and the leg wraps in on extension.
* Anti-Roger: pushing both the foot and hip straight behind.

That was the focus.

Grind mile was OK, but not easy. I could barely keep with CA!

Split: 6:05

After that, we jogged to the track. I was a little worried, but I thought I could handle CA's proposed 1500m pace (~60s).

She and I took turns leading, and we alternated directions (CW first, then CCW).

First set:

58, 60, 59, 59

CA led 1 and 3, and me, 2 and 4. I felt remarkably well. They weren't easy, but I felt like I was "waking up" a bit after each one, so that was good.

The plan was to speed up a bit in the second set. And since I wanted her to run the CCW's, I led 1 and 3 this next set, and apparently set the tone, with a surprisingly strong 300m.

In addition to Anti-Roger:

* pawback
* hinge
* high hip heel recovery

That helped.

On the last one, I challenged CA to just open it up. That went pretty good too!

The splits:

56, 56, 56, 53

SOLID workout. Short cool down since I had to go to work.

Rest of the day:
* 3 clients, then home to frantically pack. No time for weights
* Drove to Yachats for a wedding planning weekend! We at first tried to meet the head chef at Yachats Brewing, but they were SLAMMED. Yachats was so busy! So we went over to the commons and met with the manager there, and looked at stuff. Got some more good planning and deets
* went to Adobe to sauna, swim and shower off! But I think I stayed in the sauna too long (see tomorrow's post).
* dinner and beers up at our van camp spot, up at Cummins Ridge TH.

Good day!