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Spencer Creek Rd/Pine Grove tempo

February 15, 2013 (Morning)

Exercise Type: Run

Weather: low 40s, overcast

Comments:
Good day at work, then home, and out to West Eug for one last long road tempo.

I was really motivated for this run, but my body was tired. I could feel it. All week I've felt this way: super tired early, then I'd come around and feel really good: the perfect balance on the "red line"...but defintely not energetic.

Ran 10min warm-up and some strides, then went for it. THE focus was sustainability and maximal efficiency - making sure whatever I ran was sustainable for "20 miles" (or more).

Felt OK the first mile, but it felt more efforted than I would've liked. Choked on thick GUs at mile 3 and 6, which was annoying (had no water). Turned at the spot where I measured out the 4th mile (I think it was maybe 5s short), then headed back. The steep-ish climb up was good, but I felt like I "blew the wad" there, because I felt SPENT in the last 2.5 miles. I even thought about bagging the last mile and using it as a cooldown, but I woundn't allow it. I DO NOT want to get into that habit!

So, I slowed. But I had a good opportunity to hone the form:

1.) forward trunk
2.) opening the pelvis
3.) ***L elbow back + L foot wide***

The 3rd point was tough, because I feel like my elbow/scap is restricted.

Finished up slow, but oh well. Good to know I can be tired and struggle, yet still hold 6:00-flat. The splits:

5:52
5:53
6:00u
5:37d
5:58u
5:46d
6:00
5:58

No real cooldown except walking and stretching. Got home, showered, then went to a PT appt. Mike worked my L scap to get it moving, which I think is super important for making things efficient w/the L foot strike.