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7x TRAN's Trapezoid hill sprints with CA

September 26, 2017 (Morning)

Exercise Type: Run

Comments:
My first client wasn't til 1045, so we slept in, then hustled to get in a run before then.

BEAUTIFUL morning. Warm, sunny, perfect.

Didn't feel too bad. No ankle tape, and it felt good. Really worked on "churning" -- using the feet to push off behind. Gosh darn it, why's this so hard to do, naturally? USE THE DAMN FEET!

Ran from SEHS to Skinner and did x4 strides before launching into them.

FOCUS AREAS:

- Tall & Forward
- PUSH BEHIND (hip extension to the max + heel recovery)
- FOOT PUSH
- Pelvis left

Worked pretty damn well, because my glutes were BURRRNING. That, and I could feel the quads having to work to "hold me" in that forward state.

Split 70.x for the first two, then just decided to stop looking. The descents were OK - mid 40s - then the requisite flat stride on the bottom. It's a pretty cool workout (really almost like a 2:00 interval).

Thought about 6-8, then landed on 7, as I was running out of time. Jogged back with CA, feeling pretty good. Ankle was 100% 'til the last mile, when it got a little stiff.

Splits (downhill):

70.6, 46
70.6, 44
70.4, 46
69.0, 47
70.1, 48
69.0, 50
71.1, 49

average: 70.1

Very solid splits, for not looking at them. I think I averaged 69.0 once in the spring. WAYYY better than when I did them in August!!!