Alberto's 300s

RUN about 2.2 miles in ?, total 3.6 miles in 36 mins
Dr L appt
PT with JH

Yesterday after the ride BE suggested 300s. I googled for a track session of that distance and came across Alberto Salazar's 300s workout. Supposed to be different enough from a 400 and yet tougher. AS does 7 reps of 300 run/300 jog, we modified to 300 run and 100 walk rest. And for some spice we threw in a 200 and a 100 after the 4th rep. Because we're spicy.

As per my usual I came into this workout thinking "oh woe is fucking me, I'm too tired/lazy/sore/hungry/full/thirsty/sad/what-fucking-ever to do this workout". And as per my usual I straighten up and fly right, only to look back and wonder WTF I was thinking beforehand. The mind can be a dangerous place.

The first one was rough, aren't they all? But then by the second and third we settled into an awesome 71-74 second/300m run. I was in lane 3, the Garmin clocked that as 0.21 miles in 3:04 is, around the 5:30 m/m pace! The Garmin was squawking about a low battery and this caused me to miss a few intervals, but I did capture my 100 time as 19 seconds, give or take on the distance as we were running line to line. Yowza!

By the last 300, we were both wiped. And happily on that last one I was able to keep up with BE in the interval. I was tired the rest of the day from this. Happily.

No swim today, no time to get to a pool then to Dr L on time.

Report in for Dr L - right knee pain! He explained that I had a quad muscle (vas-something...) that was taking on extra load and pulling on knee tissues. With words like "oh yeah" and "that's awful" he scraped and worked and warned me there would be bruises. Yup. I'm bruised. And I can feel the quad muscle, sore but not in pain. Also some neck work, right and left sides, not as sore there.

Then off to JH. Lots of lateral squats, oooooh those wear me down in a good way :)

Both Dr L and JH are OK with the 5K and the Sunset Hills Tri. For the 5K JH suggested making sure I'm fully warmed up before starting. And for the Tri, take it easier on the swim and bike so the run can be in good form and strong. Yes!