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Lorane Highway up & down tempo

July 18, 2017 (Morning)

Exercise Type: Run

Weather: 80, hot

Comments:
I've been wanting to do this for a while. There's a "highway" that rolls out of SW Eugene that is this perfect gradual downhill, like (as it turns out) 100' per mile for 3 miles in a row (plus or minus). I was getting bored of the bark and in town, so I went for it.

Saw a couple AM patients, then came home and drove a few miles out of town, down the road, to the end. Then, I ran uphill two miles, did a mile of tempo uphill, then turned around and did the tempo, downhill.

In theory, you'd think I could roll like 5-lows, but...wasn't the case, today. Felt good on the warm-up, but it didn't pan out.

Splits:

6:1x
5:3x
5:3x
5:3x

Didn't feel super-taxing but was definitely hard in the last (flat-half) mile. Form focus:

- Tall & FORWARD (into the downhill was tough)
- PAWBACK
- knees out
- pelvis left

Something's a little off: I was over-using hamstrings, especially the right one. And my R back-pelvis has been off lately. Turns out the low lumbar is jammed up. Worked on it in the afternoon. Basically means I was under-using the glutes (as a result), which will slow me down.

Rest of the day:
- back to work
- quick lift pre-hunt