View Workout (Anthony Belber)

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18 hours in DC

August 7, 2017 (Afternoon)

Exercise Type: Run

Weather: rain, 70s, pretty good, all in all

Comments:
Drove from NYC to DC in the morning and early afternoon. Knew I should run, but was lacking motivation. Gladly accepted the last minute invitation from Gabe Smith to join his workout and agreed to meet at SFS after his camp job ended at 5:50. Jogged past GDS en route and succeeded in finding the senior-led running group of Ellie, Joyce, and Aaron. A brief chat and then on to SFS. Improvised a workout for Gabe that would help with sprint endurance. Can't recall every detail, but basically jogged two laps and a loop up the hill and around the front driveway of SFS. Aaron Rennert stopped by and joined us. The girls jogged by early and late to cheer us and show support during their run. Workout was a full 400m in 1:39. 80 seconds of jogging. One full lap leading into one of the "uphill to driveway" loops at a pace that was a bit slower... That took 3:19 and was less than 800. Took about 2:20 of jogging and ran another 400 in 1:34. Took a full recovery and did some stretching for about 5 minutes. Ran another 400 in 1:26. Took a slow 170m recovery and ran (far behind Aaron and Gabe) a 200m in 36. Took another lengthy recovery and then Aaron requested more intervals so he and I did an 800m in 2:53 (splitting 1:26 for the 400). We took a 300m recovery and did a 400 in 1:20. Then said goodbye to Gabe and jogged back home parting ways with Aaron at Tenley (13:51 to get home). Last mile to home was 7:35 and felt decent, although the left knee was unhappy and I was generally fatigued. I am pleased as I felt like I'd gotten in a a decent workout without ever having to strain.