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Track session with CA: 2x200, 2x400, 2x800, 2x400m (then cut short final 2x200)

November 8, 2019 (Morning)

Exercise Type: Run

Weather: sunny, nearly 60?

Comments:
Splintered, weird working Friday. Worked 7-9, then CA came and we ran.

I really shouldn't be doing speed work. It's highly provocative to my ankles, but this morning my ankle - namely the stiff LEFT heel - felt great, so I went for it, just hoping to run CA's pace.

At camp I wore old PI N2 roads. Today I was back in the TOPOs, which is notable since they're only about 3mm drop...

We ran about 2 miles warm-up. I felt the left one a bit. Then we did the 2x ladder

2x200m: 35, 36
* first 200 was fast: like 35! I just hung with CA. Second one she didn't push as much
* 200m jog rest (<2mi)

2x400m: 81, 78
* CA led the first one but faded a bit in the second half, so I led the second one (I think she ran 80). Felt pretty good, and ankle was... "OK"

2x800m: 2:54, 2:51
* CA wanted to run 2:50. She led the first lap, but again faded, so I took over and pushed. I led the second one, outright, running too fast in the first 600m. Left heel really started to hurt -- just getting overstretched.

2x400m: 78, 75
* I think I led both. The effort felt remarkably good, but the left heel got worse and worse, so I stopped.

I did a good job of landing whole foot and wide...but again, even though this is "better", it's still new: this is the first faster (<6 pace) session doing this technique...like, ever. So even new is stressful.

Post-workout, I could barely run, so I walked the cool down.

Good workout...but I shoudn't have done it. I LIMPED the whole rest of the day, as it progressively tighened. Annoying!

I'm certain - or faithful - this WILL get better and I'm on my way...but I have to be more patient, AND get more work done on my lower legs!

PM:
* got in a decent lift between client holes, but was still limping around.
* worked 'til 5 -- THE latest I think I've EVER worked as a PT on a Friday!
* Happy hour beers at Sunriver Brewing near my old office at Oakway Center
* home to eat and hang out

Good day.