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Long ridgeline run with CA

March 13, 2016 (Afternoon)

Exercise Type: Run

Weather: stormy spring = tons of rain, but nice in the afternoon

Comments:
Fairly relaxing AM. Ate breakfast...then had leftover donuts and coffee late-morning!

No rest for the weary, here: did work on coaching and gait analysis (really trying to clean up and improve my gait analysis template), so I worked on that 'til after 2, before we realized we had to get out and run.

No foot soreness in the AM, and no taping. So I decided to "go for it" and just run: no tape, no heel lifts. And to go longer, and on trail.

Drove to Blanton St TH of Ridgeline (western terminus). Weather was holding off, so I ran without a jacket.

Jogged EASY: super-shuffly on the ups, then moderate on the downs. Focus areas:

- "fast triad" (hard to do on ups and downs, so wasn't hyper-focused on this - but I could do it on the downs)
- pelvis left
- PELVIS UP & DOWN: pelvic depression down with pushing off, especially to "cushion" the left side!

Felt my glutes working really well all day...but they were DAMN sore from the lift yesterday!

Ran east, across Willamette, to Owl, then ran down hill all the way to Martin, then a standard Baldy: split like 13:45 going easy. Weather went to shit, briefly, at the top of Baldy, but it was good to be there!

On the way down, the foot got a little sore, so that worried me, but it held up the rest of the run: back west via Dillard ridgeline, then back to Blanton.

Stopped on the way back to try to teach CA a few things to help get her stupid "deadbutt" sciatica to go away. At first, I thought she still wasn't "propelling" the pelvis forward, , but it very well could be a simple landing-stability issue on the left. So we worked on the "pelvic steering wheel" - "scooting" cue to push the pelvis DOWN into the trail. This seemed to click a bit more with her, but it was still irritating to us both (SUCKS to keep having aches, pains and stride issues).

Got back to the truck in just under two hours! Foot was a little sore, but not bad!

PM: more coaching-work, ate, then chatted with my PT school BFF Dan (who crewed for me at WS in '11). We haven't phone chatted in like 3+ years! Yeesh, good to have him back!

CA massaged my left foot in the PM. It was pretty stiff but not inflamed.