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Easy with CA (watching her 200s), then "steady" campus/Fairmount

February 13, 2017 (Morning)

Exercise Type: Run

Comments:
Busy day: finished coaching, had a noon client, then finished my iRF column (including a video recording with CA's help). Then I ran with CA to south track to record her running 200s!

Big day. She's done no hard running in like three months! And man, she looks SO much better. We did a major change with her: being forward and not "over-extending". She was basically over-jacking her leg behind - not at the HIP, but at the knee and ankle. And this was causing a boatload of issues, including just looking NOT...smooth at all.

BIG change today: Forward (maybe a bit too much), but extending at the HIP, not on a (hyper-)extended knee. And she ran pretty fast: all 35.x -- not bad for a quarter-YEAR off!

After that, she and I jogged easy for 1.5 miles, then I continued on on my own.

*** an interesting thing is happening ***

Since SOB, namely late last week, something has occurred:

- I'm running WAYYY faster
- ...with not that higher of HR

Even with shitty air yesterday, I was cutting like 7:0x miles on varied terrain, with only 14x HR! HUGE. Among other things, I'm learning that stride economy (speed-per-unit-effort) is NOT linear: by doing the right thing (namely, getting full power at the hip extension), you can get basically free speed. For me: like 30-45s-mile for barely any extra HR!

REALLY cool. For the first time in a lonnng time I feel like "old me" (2010-2013), where I am grinding and feeling good. Only this time:

- the HR truly isn't jacked
- I have a degree of TRUE efficiency that I know I lacked

So this run, after a few slogged miles, I threw down:

7:1x
2x 7:0x
6:4x

Felt GOOD. Wow.

Gotta be careful I don't get carried away with this, but this is a huge development.

PM:
- quick home, then to yoga. Class was GOOD too (more proof: good stride = good yoga)
- beers, then dinner at home

Good day. :-)