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Butte to Butte 10K - 37:12

July 4, 2015 (Morning)

Exercise Type: Run

Weather: HUMID!!!

Comments:
Ran easy from the apt all the way to the start in South Eugene. REALLY tired to keep it easy. No HRM today because the battery is dead and I forgot to get a new batter yesterday.

Did a few strides, then took my spot, a fair way's behind.

I KNEW this year would be slower than last year, mainly because I'm doing my tempos at REAL threshold pace, not "Hard". This means, I'm running like 6:05-6:20 pace at 16x HR instead of 5:40-6 pace at 180hr. Big difference, and WAY less whole-body stress. But slower.

The splits weren't terrible, but slower than last year:

6:31 (uphill grunt)
5:22 (SLOW ass downhill!)
5:40
5:57
6:13
6:13
1:17

Started to CRAMP REALLY BAD with two miles to go -0 outrageous side stitch AND overall lower ab cramps. I thought I'd have to stop and walk it was so bad, but I slowed down and got it together. Annoying.

Finished at exactly 6:00 pace. Mmmm...brutal. Oh well.

***Post-race: figured out I'm "under-recovering" --> my heel is too low. My pelvis is opening, but I'm not doing the "Salazar Stride" and "sucking" the heel high beneath me. This explains:

- hamstring soreness
- hip soreness AND side-stitch (over-stressing the front of the hips, swinging that long lever through)
- shitty cadence (slow, long lever)
- slower pace.

(But it took me until about 7-11-15 to figure this out!!)

UGH.

Cooled down easy with CA, who did a 15-mi solo long run with 5-mi tempo.

PM: did this "wooden truck topper" project at Kelly's with CA. Pretty fun to learn some woodworking: table saw, power drills, nail gun... but a LONG day!