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River Path Grind-Fest

August 17, 2015 (Afternoon)

Exercise Type: Run

Weather: 85-90, hot

Comments:
Forgot my HRM today, so I went without. Moreover, I awoke this morning just too damn tired to run in the AM, so it was over lunch, in the heat! Thankfully I had an extended lunch, so I used it for a legit run.

My intent wasn't to do so, but this run turned into a grind fest. I started with a mask on, due to the high smoke, but I only used it for the first half. Asthma was bad enough that it wasn't helping.

In short: I was looking for a "normal run" - flat and fast paved surface just to focus on form, so went up river, crossed at Owosso, and came back. After the first mile, all were in the 7s, gradually speeding up. I'm sure my HRs were in the 150s on the return and maybe 160 in the last mile...but that's OK, given how easy I went yesterday.

I think I've come up with a great form progress, from bottom, up:

1. FEET: roll through the feet, like ankling, pushing straight back
2. KNEES: lift & "pop" the knees upward (which helps the "Salazar" heel recovery)
3. HIPS: "pull the leg beneath
4. TRUNK: forward and arched
5. ARMS: quick and straight forward & back

Then, it's the unilaterals:

1. Right foot straight back push
2. Left hip drives straight forward
3. Trunk is right, pelvis left

This was a constant focus, especially the "general progression", and it felt fast and efficient! Pretty fun! Felt GOOD to grind a bit...reminds me of MOST of my runs, back in the day.

PM: I had to do injury screening at ERC for my last hour of work...so I just brought my laptop down and worked on a gait analysis...while no one showed up! I usually just stand around, so this was perfect! 99% done!

Then went to Oakway to get in a lift: bridges, deadlift, diagonal pulls, back extensions, abs, biceps