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4x mile bark tempo = FLICK & PULL

June 19, 2017 (Morning)

Exercise Type: Run

Weather: HOT, in our terms (like mid 80s, humidish, pollen-y)

Comments:
Did coaching work in the AM, then rode with CA to return her rental car, then she and I jogged back to SEHS. SUPER sore today -- like jiggly-butt sore -- and not in the mood to run hard, but it was time. She had a grind mile and 4-3-2-1 on her schedule, but I was doing tempo miles.

Jogged 2 miles, then took time for stretches and drills, and strides. I high-fived her on her grind mile as I started out on my first mile.

Good form focus today. So there's been an issue lately:

SUPER-SORE lower legs and feet.

Crap.

So, after Saturday's run, it occurred to me that I'm not maintaining lower leg "Tall". The best way to do so is not to push off, but to flick the leg out straight, then pull that straight leg beneath (that pulling keeps the leg straigher, than trying to "calf push").

So...that's what I did today, and it felt pretty good, but it was hard.

The focus areas:
- Flick & Pull
- Tall & Forward (mid-back arch! Find it!)
- high knee drive (with pelvis-abs)

Did washingmachine style. And dang, it got hot, quick. Wore an old Lake Sonoma hat, which I was able to douse in the fountain in between reps (1:00 rest).

Felt SUPER-slow on the first one, but managed sub six. The other two were good, but on the 3rd, I could tell I was losing form. Rather than bag #4, I told myself to be OK slowing down. I did, but not that much. Held form really well:

5:58
5:56
5:55
6:04

Jogged over to see CA and wound up running a 200m with her (34.x). SO hard to breathe! THat was the worst part! Dunno if it's heat, humidity, pollen or all. But very asthmatic.

Jogged home together.

Rest of the day:

- worked-wrapped coaching at home
- 4:15 client
- no yoga; went to CA's MD appt, where she got prolotherapy INTO her hip! Pretty hard core. Hoping it works
- beers at T&G
- Anniversa-fritters! Happy 2.5 years to CA & Me
- watched "Life in a Day". So-so. Really insightful stuff about Devon Yanko.