7.24.12
full warm-up
starts
2xcircuit#3
15’ stationary bike
7/24 lift
5xhill run (old farm cir. hill, ~100 yards)
stretch & self-massage
ice l. heel
notes:
-major upper glute soreness
-heel recovery was lower, drive phase extended a bit and hip rotation more natural in the starts. in the first couple steps I think my problems may have been caused by pushing out the back too hard and forcing the knees up/driving arms too hard (ironically)
-0-10m - scramble, 10-20m - drive, 20-30m - transition, 30-40m - start to float/upright accel, 40m+ - float and relax