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Astoria - grind mile, 4x (500/200)

June 20, 2019 (Morning)

Exercise Type: Run

Weather: breezy off the Columbia; humid-warm (60?)

Comments:
Slept crappy last night: ate too late, then slept "downhill" in the van along a road with the occasional car zooming by. "Slept in" 'til 7 (so maybe 6.5 hours?).

No workout for CA today, so it was just me. She ran about 0.75 miles 'til she had to stop, so I kept going, stopped for drills/strides at 2 miles, then did a grind mile back to the track):

5:58 (tailwind, light downhill)

Didn't feel all that great.

The Astoria track is...weird: like this egg shape ("fat"/gentle curve far side, tight curve near side). This might've been the worst workout to do, given the odd distances (vs a 400m).

As such, I'm pretty sure the 500s were (for sure) long and the 200s were a little short. I complicated it by running clockwise:

* starting the 500m at the 1500m waterfall and ending at the start line (also in a weird place, like "mid-straight")
* starting the 200m at the 100m dash start, but on the curve (used a relay triangle as a start line), to the 1500m start.

Felt HEAVY, but...OK? 500s were disappointing, but I swear that first 100m (along the "sharp" edge of the egg) was 2 seconds (10m?) long.

Then, the 200m's seemed to be a little fast. Regardless, those felt a ton better.

Did three sets in trainers, then changed into the spikes again, running the final set CCW.

Splits:

1:42*, 33.x
1:41, 32.x
1:41, 32.x
1:39, 33.x (Clockwise, different marks)

(*500s long, for sure. For example: last one I ran 77 through 400m = 19.x per 100m. Then I "dropped" to 22 for the final 100? Nope.)

400m/2:30 rest in between sets.

I was annoyed with that final 200m, so I did one more, after 200m rest: another 33.

Big focus on:

* hinge (inconsistent)
* strong feet
* pawback
* hip drive

Cooled down on the straight along the river, again. RIGHT CALF tensed up! "Sympathy pain"!

Rest of the AM:
* breakfast and coffee/work in Astoria. Great town.