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grind mile, 4x (500/200) with CA

August 24, 2018 (Morning)

Exercise Type: Run

Weather: 70, nice

Comments:
Cool, CLEAR air this AM. Slept in a bit, then dropped off CA's rental car and ran from Hertz to south as warm-up.

Felt inexplicably grumpy in the AM, which worried me, but I wound up feeling really good on the run.

2-mile warm-up, drills/strides, then grind mile: 6:03. CA led (about 1:35 through the 400m).

Focus today:
* hinge
* arch
* pawback
* medial foot engagement!

CA was NOT feeling well. I let her set the pace, thinking that 100s would be solid for the 500s (historically: good = mid 90s, great = 90). But she was feeling off, and it was a lot slower. I led 2 and 4:

* 105, 34.x
* 103, 34.x
* 103, 34.x
* 95, 32

Didn't even try to push that last one that much. felt good. Pushed extra on the 2. Gotta keep that speed!

Ran to InShape to lift, then home.

Rest of the day:

* packed up
* brunch at Friendly
* drove to Yachats to work on reception layout