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grind mile, 2x (5x300m) with CA

July 11, 2019 (Morning)

Exercise Type: Run

Weather: mid 60s, humid

Comments:
Didn't sleep all that great, and was a little grumpy, but I had a great workout. Ankles weren't too stiff, either.

Started just after 5:45, and did the standard warm-up, a bit of rushed drills/strides, then onto the bark loop grind mile.

I let CA lead. We ran 6:08, but I bet the first half mile was 3:10 or slower.

Jogged to the track, grabbed the spikes (for the second set), then got after it.

I had CA lead the first one, then I led the second...then, since I was feeling a lot better, I began to start after her and reel her in.

The stride felt WAY better today, than the last few weeks:

* hinge
* pawback
* Salazar/Walmsley stride
* FEET

The difference this past week is the "FLICK & PULL", and to flick not super-far in front, but to "flick straight" (and point the toe), so as to get on the toe and use it. This pairs well with the high-heel recovery / Walmsley.

Lastly: worked hard to "get weight into my RIGHT GLUTE" (hip).

Did a set, then during the break, I slipped on the spikes.

Second set: I pushed hard on #3 and #5.

The splits:

59
58
55
55
55

(break)

55
54
52
54
51!

Solid workout!

Zero cool-down running (just walk), since I had t work at 7AM.