RUN: 45 mins, 5 miles. 3x7 min efforts at zone 3, I just aimed for a steady high effort:
1: .85mi at 8:18m/m
2: .89mi at 7:50m/m
3: .91mi at 7:43m/m
No HR data. Can't find the stupid thing. Again.
A couple of firsts for this run. First real run in the new Brooks trainers, and I haven't put the orthotics in yet. So guess what happens later. Also, my first real run with PS's tips in mind.
I'm off schedule from the holiday weekend and it's got a few days switch around. So I decided to move Weds' speed work today and ride tomorrow. And instead of repeating last week's TGP intervals, I opted for laps around LP. Will make for a good comparison to a previous effort.
The goal was to do the 0.9 mile laps around the park, knowing that one lap will take me about 7 mins. Then in each lap, try to incorporate another drill building up to a great form by the end. As you can see from the numbers, I succeeded!
Lap one was focusing and high heels and cadence. This was sort of tiring at first but maybe only because I was forcing it too much. So I relaxed into it as the lap went by.
Lap two was focusing on head up and elbows. This made for a mess. I was twisting and turning too much. Then at one point I hit a slight downhill which caused my hips to open up more and increasing the angle at which my leg met my hip behind me. This also caused twisting and turning, like fishtailing in swimming. A few seconds into this, I realized that this evened out by using the elbows!!! The elbows became the counterbalance to the leg motion. Now I really picked up speed!
Lap three tried to put it all together. I was pretty tired by this lap yet it was the fastest one. At no point did I really try to lean into the run, I just took it naturally. In this lap my toes started to hurt (no orthotic = pain at 30-35 mins) so this really should have been my worst lap. Instead, it breezed by. Awesome feeling! If I had to guess, I'd say my HR/effort was similar as the earlier laps.
Keep working at it, it's not natural yet.
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