View Workout (Joe Uhan)

Return to Log

Yachats River Road progression grind tempo

January 14, 2018 (Morning)

Exercise Type: Run

Weather: 60+! Warm!

Comments:
Slept in a bit, got coffee, then went for a run. CA and I ran together on the River Road. I wanted to make sure I could focus on whole-foot strike, and work on the flat speed a bit. I haven't done much for road tempo-grinding, so this was..."a good start".

CA and I ran together for about 4 miles, at which she turned back. I went a bit farther, then grinded my way home. Felt...OK.

Man, is it TOUGH to stay hinged, "in the firecracker"! Between that and mid-spine arch? Yeesh, no wonder I'm slow-as-shit!!

Splits:

8:33
8:02
7:36
7:33
6:53
[pee break]
6:27
6:15
6:16
6:16
6:21


TOUGH run. Legit Hard by the end, both in breath and muscle strength. Felt like there was some serious rust in the system, so I'm glad I did it, but yeesh...where'd the fitness go?

The stride felt pretty sound, though:

The Hinge:
= more glute load
= better pawback
= better forward engagement
= better knee drive

It's all better. Just harder.

Slow shuffle-jogged a half-mile in town, then called it quits.

Post-run:
- walked a bit with CA
- drove to Florence for brunch (Homegrown Deli)
- home to get work done

Fun weekend!