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Willamette Path Tempo

January 11, 2013 (Afternoon)

Exercise Type: Run

Comments:
GOOD morning at work - just chill; able to relax a bit and "let go", yet still do good care. Got out of there before 12, got home, stretched the hips out - which I think I need to do FOR SURE before fast running - then took off.

The idea was easy for 4-5, then a tempo of 4+ miles. I was NOT looking forward to it. Felt tired. I think Friday tempos are going to be tough, simply because work wears me down. Anyway, decided to run from the apt to the river, then up river to the last bridge, then hit the tempo coming back on the other side.

Worked efficiency: "opening", forward engagement, then turnover. I was surprised that my "warm-up" splits were 6:34 -> 6:22, which was nice - good to feel easy and sustainable at that pace.

Started the tempo, got splits, but didn't look at 'em. I should've. Focused on keeping it much more sustainable than last week and it did feel that way, though a bit more labored in the last 1.5 than I'd like. BUT...I was happy with the splits:

5:49
5:42
5:48*
5:45

(*known to be a "long" mile on the river path)

Solid continuous tempo. BUT...faster that I'd like. I think it'd be much better to do 6+ at 5:5x for now, just hone the "efficiency-wise". ;-)

Nonetheless, I was really pleased with the effort.

Aches/pains:
-Still getting a lot of "hamstring" soreness, bilat - L >>R. NOt sure what this is. Is it dural tension from over-striding? Maybe. Is it not getting good pelvic/leg elevation (e.g. dragging the legs in the drive)? OR, not "opening" the hips, making it harder to drive forward, in general? Dunno. But I'm gonna have to work on it. Don't want that to derail a race-day.
- Some L lateral knee, L lateral toes = a bit of overstride, yet...

Got home and checked the email to find out I got comp'd into Napa. I think Jorge and/or Meghan had something to do with that, so I'm very grateful.