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TRAN's Trapezoids - x7

December 11, 2017 (Morning)

Exercise Type: Run

Weather: 30, cold, nice

Comments:
Patients in the AM, then off for a run around noon.

My last week of (three consecutive) uphill sprint Mondays. Goal was for at least six. Once again, form-first and no split-watching.

My heel...is still shitty. But I'm realizing, more and more, how much NERVE it is! Hurt a LOT, initially on the warm-up so I did:

- back stretches (belly rub; rotation)
- nerve stretches (slump, rotation; standing twist)
- core activation

ALL before the run. It helped, but helped even more, that afternoon!

Felt sluggish and heavy from weights, but didn't care. Another day, "pre-season" to "Just Execute".

The HUUUUUGE FOCUS was "pelvis left". Why:

1. This is THE KEY to avoiding nerve pain! If I shift left, I'm stressing my back and leg nerves. It's that simple.

2. I'll have my hips beneath me, and use BOTH of them, better.

So, the foci were:

A. PELVIS LEFT
B. Back arch
C. Strong push (hip, then foot)

Felt OK. I was gonna stop at 6, but a train appeared, which would've blocked my cooldown route. I figured it was an omen to do a 7th, so I did.

Splits (downhill recovery -- tons of leaves but not super muddy):

75.5! (47)
74.8 (50)
75.3 (49)
75.1 (46)
74.2 (51)
74.0 (51)
75.7 (50)

YEESH. CANNOT believe how slow these are. Yes, it's cold. Yes, the pavement was a teeny bit slick. But it's mind-boggling how slow these are. Last week, too...yet Week 1, they were pretty solid (average was 70-mid).

My par is about 70.x, and my fastest, I think, is like 65! Why am I so damn slow?

Post-run: cooled down to Run Hub to get my forgotten iPad, then jogged back to the office. Heel burned a lot on the cooldown, but when I did more back stretching post-run, I had very little symptoms the rest of the day.

PM: GOOD yoga class.

Shoes: wore the new Brooks Levitate -- high heel drop, with an insert in the right heel.