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early AM in Moscow, ID: 5x300, 3x200

September 12, 2017 (Morning)

Exercise Type: Run

Weather: 40s into 60

Comments:
Courtney had to run early before school, so CA and I ran with her. CA wanted to sleep in and I, for once, thought we should get after it. So we did. Good choice.

That was the quickest I've gone from "in bed" to "running" in...years? We were shuffling up the hill on her street within 10-15 minutes of awaking, running easy toward the track. I slept well, which helped hugely, but my heels and ankes were still hella sore...again.

Ran to the track, only 0.6 miles away, then ran past, doing a 2-mile loop. Courtney wanted to do 3x5x300. CA was going to join her and I was going to "coach" (seeing I'd done that shitburger tempo the day before).

I jogged reverse circles while they did their 3's, filming the end. Courtney was super-upright, so we corrected that...and suddenly she's running 5s-per-rep faster! Lols.

CA was bowing out after 2 sets, so I offered to run the third with Courtney. Felt solid. We ran between 57-61 for each one, and they didn't feel hard.

I also had CA film us from all angles. Very useful.

Once we finished the sets, Courtney had to run straight home, so CA stayed, while I did 3x200m, with more filming.

The results:

- swivz is way better
- forward engagement is fine

Issues:

1. I'm over-reaching -- like a weird version of over-striding.
2. I'm "deflating" at the ankle, initial contact to mid-stance

Both would explain my shitty paces of late, AND the ankle-heel issues I've had since at least Waldo.

All things considered, my splits (32.7, 33.1, 33.1) felt good. But gosh...so slow.

Ran about another mile cooldown, then back to the house. Had some kombucha and coffee...then lifted weights in the garage!