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Minutes-4+ fartlek with CA

February 5, 2019 (Night)

Exercise Type: Run

Weather: mid 40s, not raining

Comments:
Worked in the afternoon til 5ish, then CA met me at the office for a run. No hunt, since they were doing "bushwacking", potentialy amidst poison oak.

Ran easy from the office to the river, and since it was dark, did a ladder fartlek on the bike path: 1-2-3-4-4-3-2-1 with only 1:00 rest.

Felt pretty strong. The first couple weren't too fast, but we got into it by the 3s: at or just over 6:00 pace, then faster on the way down.

Didn't feel quite as "easy" as last week's bark fartlek, but still solid. Really worked on my pelvis posterior; needed a reminder from CA to have a relaxed chest.

Lastly: ARM swing. The fact that overhead stuff with my shoulders in yoga is still so (relatively) hard makes me think that I'm not using my arms very well. Reminds me of Napa 2013, when BGD "caught me SWIV'in" -- about a month after that, run paces got WAY faster -- and I wonder how much of it was fixing arm swing.

Fartlek'd down to the mall and back, and once back at Alton Baker, we jogged easy. Right ankle was stiff to begin with, then fine, then REALLY sore and painful on the cooldown. Frustrating.

Post-run: weight at 7PM, then home.

Fun day!