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5x Skinner Uphills

February 14, 2017 (Morning)

Exercise Type: Run

Weather: increasingly smokey, dry

Comments:
Did some work this AM, then over to the Court to get fingerprinted...but apparently this takes fucking forever, so since I was on a time crunch, I left for the run.

I thought about long grindy uphills, but I still want to avoid that energy system, so I went for short uphills, which I haven't done on the bonafide course in a long time. I thought - with my improving stride - they could be faster...or fatigue might be they're not. Wasn't sure.

1.5 mile warm-up around the Butte, then got after it.

Felt...pretty good. A little "flat" on the first one, but the subsequent ones were strong. Form focus:

- "HIP PUSH" -- glute extension (combo forward alignment and foot push behind). Trying to find that last 20% of hip drive power, ala the Mo Farah IG video.
- Tall & Forward -- truly staying over my knees and arched in my trunk (tough!)
- "PURE" right push-off. Worked this especially hard when the last quarter-hill flattens out a bit. Gotta be sure I have a pure extension.
- Knee out, pelvis left (secondarily; these are automatically good when I "PURE").

SOLID splits. They hurt, but they were solid. Did the usual uptempo descent (muddy, and in slick shoes), and 10s sprint on the flat.

Splits:

71.6 (48)
69.2 (48)
67.5 (47)
67.6 (51)
66.4 (51)

I'm pretty sure my PR before today was 68 or 69, which makes the last THREE were all PRs! "BIGLY" workout!

I was planning on a sixth, but I figured I'd go quality over quantity.

Rushed home after a mile jog to clean up and head to P.Hill for a short track meeting! Met some of the kids and otherwise showed my face. Good stuff! It's the real-deal!