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9/1/2019

8:30 AM

8 mi

1:30:03

11:16 mi

Notes

First 3 in 33:03, 11:01 per mile.

Mile 3 to 6 in 34:04, 11:21 per mile.

Mile 7 was 11:47.

Mile 8 in 11:12.

I felt amazing, didn't push the pace until the end.

Chose an effort that I could maintain my best stride with and stuck to it.

Lucinda caught up to me and pulled me just a little.

I hung with her and traded syllables though the rest of the race.

She dropped back a little and caught up to push me toward the finish.

I focused on keeping my stride as close as possible to the feel of my barefoot running.

The barefoot stride has more ankle dorsiflexion and more hip extension.

I had a great visual cue from another lady whose feet flared out behind her, except when she pushed.

I could see this was a poor activation of the adductors, which are what the barefoot running really lights up for me.

I breathed with a controlled and long exhale for most of the race.

Had to work for a nasal inhale past some congestion in the beginning.

As the flats came mid-course, I stretched out and re-stacked my posture.

This is where I really began to become more aware of my anatomy.

Not only my adductors but my pelvic floor and psoas were clearly anchored to my lower back.

It was focus on my pelvic angle that led to this focus on the tissue that surround it.

I did break into a power hike a few times, but only for less than a minute.

Once at about 1:10, and two or three times on the final stretch.

It was at least as fast as my running stride and I returned to running as soon as my breath relaxed.

I really drove with every fiber of my legs in the final 50 yards, and it felt great.

After the race, I felt amazing.

I immediately opened a water bottle and drained the whole thing.

Took two apples to the monument.

One apple down, I took my shoes off for some CARs and a vinyasa lunge flow with step through.

Usually, this race destroys me. Cramp City is inevitable. I felt like I could do whatever I wanted.

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