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VRC + DeFazio/Autzen Tempo

November 23, 2011 (Afternoon)

Exercise Type: Run

Comments:
Shitty weather: legit hard rain + breeze and cold. Had a longer lunch today, so I did a single long(er) run today with tempo, since I did none Monday. Did the VRC loop backwards from work, then x6 strides. I felt my R hip/thigh a bit on the strides but when I was more forward, it was less.

I wanted to run a harder, more honest 5K tempo today - the previous ones have been 5:50s, which has been a downer. So I went right into it and a bit more uptempo than usual.

I only looked at the watch at the mile, a quick glance at what looked to be 5:28, which was nice. Focused on good form (trunk/scap motion, being tall, forward/level head, etc). The footing was a bit dicey in the wet/leaves/slick cement, but pretty sustainable.

Split: 17:01, which was awesome.

Post-run: feels like the "hip" is adductors. Did a self-"shotgun" of the pubes, which seemed to help some.

Ran in the Ronins