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EASY PRE to SPFD+Island

November 4, 2015 (Afternoon)

Exercise Type: Run

Weather: 45-50, but dry

Comments:
Pretty good morning at work, but I got out late again, not 'til 12:15. But I've been doing a bit of stretching and foot+leg exercises beforehand.

Ran EASY today - bonafide recovery after yesterday's workout + 17-miles total. The HRM was wonky and jacked to 170, so it took a good nearly mile to settle into a real value, but by then I was at or above 130 --> definite fatigue. However, it didn't jack much higher.

Ran EASY through PRE, on all the "secret trails" all the way into SPFD and past to Island Park. Great weather: cool and damp, but the rain stayed away.

Stride is feeling quite solid right now, but I've had to refocus on whole foot and "toe-in". Then, it's the usual:

strong feet
knee lift ("Salazar recovery")
hip (pawback, pelvic opening)
trunk forward + arched
arms straight back

I like this bottoms-up approach!

And I LOVE being back on a long lunch break! Feels great to run for 70 minutes - a great disconnect.

But I was running late...I needed to lift. So I hustled to Oakway and got in two sets of 5 ex's in ten minutes, then showered!

PM: MrR's going away fest at the Chois. We were among maybe 6 that got there early for the Choi family's nightly "candle ritual", where they share: 1. what they're grateful for, and 2. their intentions for tomorrow. Really cool! Good to share some good thoughts with MrR before he leaves.

Hung out after that, as more folks filtered in, then bid him adieu around 9ish.

GOOD DAY.