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PRE/Dorris Ranch Grind

July 28, 2019 (Morning)

Exercise Type: Run

Weather: mid 60s, to low 70s

Comments:
Slept in - and slept pretty well, thankfully - then did a bunch of self-care:

* feet and lower leg STM
* pelvic stretchign
* nerve mobs
* left hip lateral gapping (FYI - left hip REALLY sore after Maiden, on Saturday)
(* but I forgot to do back/lateral shear correction)

Drove to EWEB like I did last week and got after it.

Thankfully I felt a TON better than last week. Rather than 9s, I slipped quickly into mid 7s.

Ran mostly the bark on the outbound, then went up and over the big hill to Dorris Ranch. I felt OK, but still a little iffy. I entertained the idea of turning back early, but I persisted.

Ran into Dorris 'til I hit 6 miles. Then I stopped to pee, do some lateral shear stretching, then looped around.

Ran semi-grind the first mile, and was discouraged to see it was hardly under 7:00 pace! Frustrating. I nearly stopped the grind, then, but persisted to grind up the hill, working my "F&P reach" technique, which was pretty great. Once over the hill, I was mid-5s on the down and low to mid 6s on the flats.

Ran pretty solid - and pretty strong and controlled! - til mile 11, back in Alton Baker.

Took to heart what I studied in CoreFirst Strategies, regarding run posture:

* hip hinge
* "Cascade of Dropping":
1. tailbone drops ("vag up")
2. abdomen drops (relaxing down into the pelvis)
3. ribcage drops (relaxing on top of the belly)

The better I did that, the easier the effort, breath and F&P was.

Splits:

8:13
7:26
7:38
7:23
7:37 (up and over the hill - impressive)
7:16
6:59 (slight uphill)
6:52 (up and over, return)
6:32
6:27
6:21
7:12

"Jogged" (remarkably a 7-low) the final mile back to the truck, then walked a bit to cool-down.

Solid run. Plenty of work this week! TIME TO STUDY.