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PRE to SPFD grinder run

April 24, 2016 (Morning)

Exercise Type: Run

Comments:
Slept in a fair amount. Max REALLY slept in. I shuffled around quietly til he got up, but once he did, we all had some tea and went for a run.

He's training for a half-marathon; the initial plan was for him and I run 11 together, but the snowshoe crushed him enough that he deferred that, so the three of us ran a couple miles together before I peeled off to run longer, while he and CA did an easy 4ish.

Decided on a grinder run today: ran to Island Park, then gradually ratcheted it down. I felt HEAVY from the snowshoeing, but energy was fine. From there, I gradually ground it down to 7:00 and 6:45, my fastest - on both bark and rolling bike path.

Felt solid. Big focus on:

- "Fast Triad"
- pelvis left
- strong feet
- knees out ("BD")
- arms-shoulder blades

Felt solid, but I was tired! Ran hard to the bridge, then cooled down easy a mile to the apt.

GOOD breakfast after the run!