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Amazon Tempo

April 7, 2015 (Morning)

Exercise Type: Run

Comments:
Had a fairly productive morning: finished my LAST gait analysis (for a while, I mostly hope), then ran a couple errands. I had running stuff with me, so I drove to Amazon-SEHS track, then ran from there.

Did several drills and stretches beforehand, including ankling, some "Deion Sanders", side skips-grapevines, and other quick feet drills, then warmed up.

Overall? The forward and back elements of the stride feel GREAT (this is a huge improvement from 2014, when it ALL felt like shit), but goddamn, is it hard to actually use the arms AND run whole foot (which I haven't done in like, a decade...or at least 4 years).

x4 strides felt good, then I got after it.

Forgot the HRM today, so I had to ride dirty. I KNOW it was a bit too hard, but I kept the breathing controlled, so it wasn't totally out of control.

Three miles:

6:07
6:20
6:24

Not bad. MAJOR focus on whole foot, "plowing" with the arms (or like BGD said, "getting the hands behind the hips"). Secondary focus was on being forward, being stable on the left side (not collapsing left) and strong upward hips.

Felt much better than last week, for sure.

The GOOD news:

- The stride DOES feel right: I feel a lot more power coming from the arms, AND improve cadence, which has always been a bear for me
- These are TRUE tempos, and I don't think I've ever done them easy enough. They've always been like KacRs "training races" (e.g 95-99% effort, rather than true threshold).
- I calculate that I've done maybe SIX actual threshold runs since pre-Waldo. I'm gonna be slow for a while.

Had a couple hours between the end of this run and the hunt.

Wore the N1 blue and yellows + custom orthotics, which are finally breaking in.