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4x bark mulch K's with CA

July 10, 2015 (Morning)

Exercise Type: Run

Weather: 60, cool but warm...

Comments:
No workout or race last night, so we decided to do 4xK on the bark in the AM, before it got hot and or we got too busy.

Woke up and were out before 6:30. Ran two miles down to the Amazon mile+K loop. Did a grinder mile to warm-up (6:19, AHR 141, high of 161), then got after it.

The bark is REALLY soft and poofy right now, and uneven on the corner. Pretty damn slow, but fine enough to work on trail speed. CA is doing the "US Mountain Running Champs" in Bend in 2-3 weeks so this was a key workout for fast + soft surface running.

She ran her own pace, but left roughly at the same time.

I was still REALLY f-ing sore from the 10K and the crossfit workout, and it showed. But, I sped up pretty well and felt strong.

Areas of focus:
- no swivs + strong "whole right side push-off" (R leg back, R shoulder+arm forward, L hip forward)
- opening the pelvis
- quick feet

Felt a little tough to keep the feet and cadence moving, but it was OK. SPlits + HR:

3:32, 159hr (high 171)
3:32, 165 (176)
3:27, 167 (179)
3:26, 171 (182)

HR was jacking pretty quick, but was still well controlled, I thought.

Easy run back.

PM: golfed with Mike Taylor. He's a GOOD golfer but we played match play, and I somehow managed to tie him. Beer afterward, then I had to get writing my UR column. That time o' the month...