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Monday PRE Grind!

May 23, 2016 (Morning)

Exercise Type: Run

Weather: 50, nice

Comments:
A little roughed up this AM, but went ahead with the grind. Here's the new protocol:

- easy first mile (8:xx)
- miles 2-4 (through the trails - including up&down single track) - mid to low 7s
- miles 5-7 legit grind to tempo
- last mile-ish easy again

Wore K-tape for the trunk control. I need this perhaps more while working than running, but it's good to really reinforce the pelvic and trunk symmetry.

Form:
- strong feet
- higher step right
- "fast triad" (arched, forward, pull)

It took awhile to warm into it, but then I felt good. Took the smooth road on the way back, then the rolling bike path. Felt solid.

Splits (HR):
8:00 (error)
7:27 (137)
7:11 (146)
7:20 (150)
6:41 (155)
6:17 (160)
6:17 (164)
7:04 (160) (partial grind - ended atop the bridge)

Good run. These grind-into-tempos are a lot better, I think, than just a sharp 3-mile tempo.

OF NOTE: some right lateral thigh-mid IT band tightness! Probably means that I'm "symmetrical" but still doing some knee-in on the right.
Shoe: adidas