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PRE to SPFD

February 27, 2016 (Afternoon)

Exercise Type: Run

Weather: 60, overcast, but overall nice

Comments:
Weird day. Up early with CA (sort of) to get her out running. Had breakfast, then went to yoga. Once again I was reluctant to go, but really glad: great comprehensive Lindsay class. After that, I had to go back to work to get my shoes and new tape.

After getting home and showering, I really hunkered down to study, but I was stressed:

- of studying so much
- of NOT getting to run with CA (who was doing 5-hours solo)
- of "This life": studying and working way too much, running way too litte. It sucks

The foot...was OK. I mixed up studying with a bit of work, but a lot of foot stuff:

- icing and time off feet
- stretching my calf and foot (while reading, standing)
- doing the "Rocker foot raise" with band resistance around my waist...while reading

Did something different ever 40-60 minutes, which was good. Foot was NOT sore.

Mid-afternoon, I taped the hell out of it, and when I got word that CA had finished her run and was headed home, I went for a run.

Ran into PRE, then all the way to SPFD. Ran in a t-shirt but winter hat. Really focused on:

- USING MY FEET! It's like a fucking forgot this. Again! The cue that was so money late in '15, I forgot about. But it's super important that I'm not keeping my PF rigid. So I was rolling through and pushing off well.
- pelvis left (of course), so I could feel the good hip activation
- arm swing. When I shift over, the left one goes back and right forward, better (I remember focusing on this in the fall of 2013)
- Knees OUT, Nick Symmonds (or Rob Krar, Max King)-style
- "flick and pull". Just a good bilateral sagital plane cue to get my legs beneath me better. EVERY time I've run fast, I've had awesome hip extension power.

GOOD run. It was hard-ish (8:20s at 13x), but my foot felt pretty OK.

PM: beers and chat with CA, dinner, a little more study, movie. Pretty good day. I finished the day feeling a lot better about things.