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3x Baldy + tempo mile solo

July 31, 2019 (Morning)

Exercise Type: Run

Weather: nice but WHITE HAZE

Comments:
Slept OK. Funny thing: I had an epiphany about my left hip pain, while half-asleep in the middle of the night:

I sleep in "half prone", with my left leg "frog-legged" out to the side (flexed, abducted, externally rotated). Not so coindicentally: my hip is lacking extension, adduction, and IR! Oops!

Woke up and was unable to go back to sleep at 6:30, so I got up, did "self-care" (bunch of stretches, hip work, core), then went for a solo run. No run for CA, since she inexplicably tweaked her left calf at the end of last night's run!

Drove down to Hilyard and did Baldies.

Even though I've had some good runs, because of the stress of my test AND the weird shit with my histamine levels (poor energy, mood, sleep), my confidence for Waldo is SUPER-tenuous. Great one day...shitty, the next. I went into this run feeling pretty down: hip's stiff, ankles stiff...low energy. Ugh.

To be nice to myself, I decided I'd purely hike the first rep (outside the two short stretches of pancake flat and downhill), then run the next two.

That went pretty well:

12:14, 8:00
10:02, 7:39
10:01, 7:35

The hammZ got pretty worked on the climb, as I was really working on hip hinge and long-pull strides.

The running ups, similar: going for that "extra inch" of stride length. It worked: my two fastest Baldies in a couple years.

Downs were solid, too, but took some time to get into.

REALLY honed the form on the flat-fast mile:

* hinge + butt back
* "drop the tailbone" (vag up)
* relaxed belly and ribs
* FLICK & pull
* efficiene arms

Breathing was controlled and felt pretty relaxed.

Split: 5:41

Pretty happy with this workout!

This'll probably wrap up the month of July. Solid month: 260+ miles, 100+ miles of biking (which, I'd say, is worth nearly 50 miles of running), and lots of days off!

Pretty much one last run left: Friday's course run!

At this point, I'm just hoping to perform strong at my CFMT test AND not burn out too hard.