Notes
Plan: 5 mile moderate run/moderate muscular tension and aerobic pressure. heart rate target zone 70-75%. During the last half or at the end of the run do 4x30 step striders. count 30 steps on one foot. remember a strider is all out 800-1600m race pace, so this is not a sprint. Take all the recovery you need to get your breathing back to normal and repeat.
The striders should be relaxed at 5:30-6min pace with full recovery. If the pounding from the faster running hurts, stop.
Report: Kept a pretty even pace for the first 3 miles at what i felt was 70-75%, 6:40 pace. Then ran into kremer, moody and brad. pace slowed down significantly, but that was ok, as i was feeling discomfort around my sacrum/lower back.
Started my striders within the last half mile of my run. They weren't too bad, pushing off hurt the most.
Saw chiropractor afterwards, focusing on lower back and glute. Helped. Also worked on hip flexors a little bit since I'm adding a little speed in.