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old-fashioned PRE-SPFD grind tempo

August 22, 2016 (Morning)

Exercise Type: Run

Weather: 75, pretty warm...

Comments:
Saw an 0845 this AM, then did a boatload of coachign, then finally got out for my run just before noon. Wasn't crazy hot, but warm enough to "not be cool".

I thought I'd lift after running, so I drove to Oakway, and ran the PRE loop - where I was doing my tempos, before we moved.

Did the usual, except running a little longer to get to Alton Baker.

Felt pretty good, but the legs were still PLENTY tired and heavy. Stride felt good. Focus areas:

- tall & forward
- pelvis left and leg (R) knee out and push straight back
- strong feet

Once again, this loop is all trail and rolling shit for the first 3.5, then about a mile of road, another mile of trail, then 3 miles road (pretty flat and runnable). Good trail training.

Splits (HR):

8:32 (118)
7:00 (144)
6:38 (151)
6:39 (161) - most winding, rolling
6:20 (164) - flat, but soft trail
6:24 (166) - wind!
6:13 (168) - wind, gassed
-- cool-down

Solid run, but definitely feeling it, still.

Post-run
- brunch with CA
- some internet errands and such (marketing e-mails)
- yoga! Good Lindsay class, with CA and Mike and Brooke!
- post-yoga beers with them, and ran into Tommy-Carrie and John and his lady

Good day! But still tired!