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Sheldon track session

March 26, 2010 (Afternoon)

Exercise Type: Run

Weather: mid-40s, slight breeze, on/off rain

Comments:
Woke up at 0530 to do an AM run, but could NOT pull the trigger. It was 40, dark, and raining HARD. I just couldn't do it, especially if I would've had soaking wet running clothes for the track session.

It rained hard all morning 'til maybe 10, then it dried out. It had psyched me out of the workout, but I went for it anyway.

Met Jeff at the track for some repeat 300s. Did this a few weeks ago w/Gulia; however today I did it w/much more rest: 2:00 rather than :45. I did this partly for Jeff's benefit, but also to work on form without overstressing the effort.

Jeff ran in lane 1 and me in 2 (he's nuts -- he actually prefers 1) and he set the tone with a quick first rep. Couldn't believe we busted 50 -- which I hadn't done in YEARS. Even better, I couldn't believe I kept it up.


The damage:
49.3
50.8
49.6
49.9
49.6
49.4
49.6

Jeff did 1-3, then 5 and 7. I actually fared quite well solo. VERY COOL that we dipped above 49 only one time (and that was more protective).

I figured something out today: to get SPEED and POWER you not only have to "use" your glut for pawback extension, but you have to "keep your foot on the ground" such that the glut has time to pull the leg back/pull you forward. I noticed that when I tried to run fast, if I did NOT let that happen, I'd actually feel my calf approximate on my posterior thigh -- NOT a good thing -- because I was flexing my knee instead of extending my hip. When I kept my foot on the ground a bit longer, I got more power and I could feel it in my glut. This is a HUGE neuromuscular development -- and, I think, the absolute key to sustainable speed that I've been missing for YEARS!

Overall I felt pretty damn good -- it was hard but I didn't breathe hard 'til the last 75-100m of each rep. Did 2 laps cooldown, then an easy 3 with Jeff. Got really wiped out near the end -- likely hydration/fuel.

Thought about running some more but...you know what? F junk mileage. Gonna focus on the workouts and the long runs, and if I don't break 100mpw in this marathon cycle, so be it. I'm just happy the mechanics are coming together...