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Treadmill hike + lift, jog home

October 10, 2017 (Afternoon)

Exercise Type: Walk

Weather: overcast, winter's starting...

Comments:
Feelling "good", but I can tell I'm still quite tired, so I took another zero today. Mostly.

Worked in the AM, then did more work...then straight to the gym. I walked on the treadmill (15%, 3.6mph) with CA, who's still nursing a calf strain from Condor 25K. After that, I had a good lift.

MAJOR FOCUS on BACK EXTENSION. Seriously, this is the lynch pin to it all:

- I extend, I get more hip extension & push-off power
- I extend, I breathe better
- I extend, I don't ab cramp
- I extend, I don't over-stride

If fast, efficient running boils down to:

1. Lean forward
2. Push behind

...then the mid-trunk (really, T-L junction) extension is the key to that WHOLE equation.

As such...this needs to be the central focus of strengthening. Today:

- split squats with strong arch
- curl + overhead press (arch)
- cable rows (stagger-arch)
- "Good mornings" (hip hinge deadlift with arch)
- plank + arm-leg reach

That's IT. That's what I read in my 2010 logs (ARCH, PULL) and that's what rallied Sunday. MORE ARCH, MORE FORWARD, MORE PULL.

Lifted, then easy jogged home. Calves are still pretty puff'd.

PM:
- brunch
- PM patient
- home to finish work
- Hunt social