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PRE trail 7x 3:00 fartlek with CA

June 18, 2019 (Morning)

Exercise Type: Run

Weather: mid-60s - not cold

Comments:
Slept in slightly; as a result, we didn't start the run 'til 6:45, at which time a billion people were out to run. There's a masters-plus (rec) training group that launches at 7 for workouts on the bark. We didn't want to run into them (like we did, finishing, last week), so we bailed on a bark tempo in favor of the 3:00 fartlek on PREs.

This has been a staple since last year, and this might've been my best run yet on it. We agreed that CA should run her own pace (and not unconsciously push too hard with me), so I took off. But I lost my goddamn GPS watch, so I didn't have any idea how fast I was going.

Felt pretty strong, though. BIG form focus, namely on FEET today:

* hinge (but with "vag up")
* pawback (FLICK forward - slight reach - and pull)
* strong foot push!
* Walms heel recovery

Because my ankles are still intermittently shitty, I'm convinced I'm still under-using them, so foot-push was the #1 focus today. It seemed to go well.

Hinge and Vag Up make high heel recovery much easier, too.

Did 7x 3:00 with 1:00 rest, which got us most of the way up Fairmount, including two climbs. Solid session.

Unfortunately, CA's calf acted up and nearly seized on the cool-down, so we walked in the final 0.4.

Solid workout. Happy with it. Not sure how fast I ran (probably <6 pace on variable terrain?), but I'm happy with how I felt.

Watched the Masters Grinders - the real fast guys - wrap up their workout with 400s in low 70s. A couple more months and I'll be able to hang with them.

SHOES: busted out my LAST pair of N2 Roads: I needed the stiffer sole, and they were pretty great.