View Workout (Joe Uhan)

Return to Log

2x 3-2-1 at SEHS

November 1, 2017 (Afternoon)

Exercise Type: Run

Weather: sunny but breezy (and leaf-smokey!!!)

Comments:
Felt crappy this AM, and grouchy. Then I realized that, yet again, the air is TERRIBLE because of brush-pile burning. After a few AM patients, when I stepped outside, it reeked of burning leaves. Ugh. So annoying.

This morning I had a REALLY good PT session with Mike. What we worked on:

- lower neck, upper back and upper ribs (jacked from shitty mattresses)
- lumbar (belly push!)

This, in particular the back stuff, is exactly what I needed after the clunky runs on Sunday and Monday.

Short efficiency speed today. Thought about 4x200, but instead settled on 3-2-1. And rather than hard blast the speed ("100% effort, 90% efficiency"), I did the opposite: taking the edge off, but being max-efficient.

After watching my stride videos, I noticed how hyper-narrow my landing has been -- the reason for my chronic ankle and heel pain, I'm sure. So besides the usual:

POSTURE:
- Arch
- Hinge

I added: Wide[r] Feet ("Finch Cock Walk"-Run!). This is super similar to a knee-out cue, but just a bit wider.

On top of that:

PROPUSLION
- Flick & Pull
- Strong hip extension

There were some little kids running laps(!) with their dad, so I did everything CCW:

- First 300m I didn't run full speed, instead focusing on form. Felt good, but I might've been under-hip-driving.

- First 200m (with the wind), the same, but more hip drive and pull

- 100: quick feet, quick hip drive-down

Second set, just felt better: same efficiency but a bit more effort. Felt GOOD.

And, best of all? Splits were GOOD:

54.x, 32.x, 16.x
52.x, 31.x, 16.x

SOLID. When I can run 31s, that means things are working.

Did a jog over to In Shape for a quick, final lift, then back to work for two more clients, then to Run Hub! Busy afternoon.