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AM PRE + Spfd

August 12, 2015 (Morning)

Exercise Type: Run

Weather: not smokey

Comments:
Wore a mask this AM. The smoke is getting REALLY bad, but thankfully it had blown out this AM. But I still wore a mask.

Apparently I forgot my HRM strap at Lewis' so I went without. Did the standard with CA: PRE into SPFD. It's flat as fuck, but my reasoning is that this is a 9-mile loop and a full six of it is trail-soft. I should get back to the more rolling Fairmount (+PRE's rock) but I'm not jibing with the pavement right now.

Ran easy for a mile with CA, then took off my own. Major foci:

- Forward but arched back
- "Flick & Pull"

That's THE most consistently important thing for speed, above all. It's forward momentum + good heel recovery + pawback (+awesome glute activation + strong feet)...like everything.

Glutes and hammies felt WORN today, but I also squatted Monday, then really worked that "pull through" in the pool yesterday. Hmmm... Felt like effort, but I did get down into the 7:30s. Felt harder, but several HR manual check were 120-132 so...

Decent run, but ugh, I feel like I've lost fitness.