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8x Ritz Hill

December 20, 2016 (Morning)

Exercise Type: Run

Weather: 30F, windy, a little slick

Comments:
Hill session back in River Falls. Absent any long hills, it was time to return to hill sprints. After an AM run coaching session with a friend of my mom's, I drove back to the house, and ran from there.

Ran a good 3.5 miles warm-up to a hill out in the country (named "Ritz Hill", after my middle school English teacher, Jean Ritzinger, who lives on the north side). This hill is pretty perfect: long (half-mile?), gravel and "plowed enough".

I ran the first one fairly hard and 80s long, then kept that finish line for the rest. Then, I just tried to go as hard as I could, but with really good form:

- Tall trunk (not slumped)
- knee drive
- strong feet (tough in the half-inch deep, soft snow)
- arms behind

To motivate, I thought a lot about Tim Olson: both his silly "growls", but also my annoyance of his "running success". On one hand, he shouldn't be rewarded for his "merit" (of essentially accomplishing nothing in the sport in going on FOUR years), but I suppose he's earned what he's getting for his "image"? Perhaps I'm just envious, but either way, I've got a ways to go to earn a 20th of what he's accomplished (pre-burnout).

So I ran damn hard, and felt pretty good. But when the QWAAADZ were burning midway, I knew the stride was off, so I adjusted to be sure I was:

- opening the hips (behind, lateral)
- knees OUT
- pelvis LEFT

Once I did that, I got good glute burn.

Splits:

81
77
75
77
75
74
75
73

After that, I ran over the top (through a quarter-mile of "Fresh Pow") to the Ritzinger's house, then around by the HS, back to the indoor track. There, I got a lift in:

- split squats
- curls
- bent rows

- box jumps (3'!)
- abs
- misc ground glutes

Then ran home! Solid day.

Rest of the day:
- finished a remote stride analysis
- packed up to head north
- stopped at the Sheriff's dept to visit my sis (who was celebrating a conviction on a big murder case of hers)
- drove up north to see my uncle and cousins