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3x Baldy with CA

August 18, 2015 (Morning)

Exercise Type: Run

Weather: 60, humid! Smokey!!

Comments:
Fairly smokey but not terrible this morning. The usual: drive to Amazon and Fox Hollow, easy jog to the bottom, then three loops, Both CA and I were tired, so I told her to lead and "do what the body says". It felt easy, but near the top I was working pretty hard. I was a little disappointed that it was barely under 11. Descent felt good, but slow...but that was damn fast! Like 7:40!

The second one, I took over the second half. Both of us were feeling asthmatic from the smoke, so I tried not to push it too hard and pull away from CA, but I ultlimately did. I was feeling the work - in the lungs and the QWAADS. SPlit about 10:31.

The descent, I led. Got some good feedback from CA on my "duck feet" that helped, then I pulled away. Just tried to picture EEEEN on this course...and how he'd crush me, and I tried to keep up with that image. Split a 7:20!

I waited for CA. I wanted to make sure she felt OK. She did, so we went for one last rep. I led the whole way, pushing with my "pelvic opening" stride over the top of the small rises, and pushing the very end. Didn't go real fast, but still split 10:27.

We rested together at the top once CA arrived. HUMID! We were both covered in sweat (which for me is unusual that early). Fun time! Then one final descent. I pulled away again and split 7:12! All-time best!

Focus today:

- posture: trunk forward, hips and knees back
- "elite feet": rolling through
- "knee lift"
- "pulling back" with the glutes
- propelling the right pelvis BACK and the left pelvis FORWARD - REALLY hard on hills!

Felt good...but I FORGOT to think about having my trunk centered (E.g. to the right), so my back was sore, later in the day.

Splits (HR) up and down:

10:56 (151), 7:41 (137)
10:29 (166), 7:19 (146)
10:27 (170), 7:12 (147* after 2min rest at top)

Good run! Wore the Orange N2s with superfeet.