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Weights + Brice Creek

March 20, 2016 (Afternoon)

Exercise Type: Run

Weather: mid 50s, nice

Comments:
Sort of slept in, but didn't sleep well. Made breakfast for CA and her friend Sara, visiting from Arizona.

At 10:30, Sara went to church and we went to do a consult with Charlotte Browning. She was a 2x NCAA mile-1500 champ in 2010, including an awesome win at Hayward against hometown favorite Jordan Hasay.

Since: TONS of injuries. She moved here in '14 to train under one coach, but he was a creep and sucked, so she's been working with Team Run Eugene (with a lucrative Hoka sponsorship) under '08 5K Olympian Ian Dobson...but HE sucks. Knows NOTHING about form and, frankly, elements of her stride suck.

Watched her run. Several issues, including:

- POOR arm swing. Big arms, not using the scaps
- way too upright (partially from the arm swing)
- overstride
- poor trunk control

So we went to work on arm-swing, making it come from the scap (I have a nice manual technique to feel this). Looked WAY better. CA was there, and the three of us then went for coffee. Charlotte's been filled with a bunch of bullshit about how "this or that is really weak". In reality, it's not. She just has bad habits, and is over-training.

So we're going to work together, me observing her run and tweaking things, once a week for a couple months. If she can get her shit together, she could do REALLY well. She's really fast!

After that, we went to lift at Oakway. Good lift:

- squat
- clamshells
- hinged curls

- box jumps
- ab rolls
- bent rows

- single crossover hops
- hop forward
- hop over objects
- "RDLs" on bosu

Whew!

THEN...we went to Brice Creek to run. Nearly an hour drive there, but a really pretty rainforest-y place. Jogged super easy about 1000' up to an upper falls. There, CA almost fell to her death (UGH) trying to get a pic just above the falls. UGH!!! But she survived, and we had an easy run down.

I ran an easy 1.x miles on the flat, working my stride efficiency, while the ladies tacked a mile on the trail. Did x5 strides after.

PM: dinner and beers, and some work.

Good day, but too busy!