AM run with Red on old 5K road route over Aspen, Rt on 12 mile coulee into Churches Ranch; went about 2K over; then back; stopped every 2-4 min for 20 sec or so; pace i kept was 160-165 bpm avg and felt GREAT.
Key i think was a D-ROM, then crap, then rolling on feet, then squatting, then Garry Gray ankle/calf mobility work with ankle stretched and opposite leg is pumping the knee up high and forward, then side to side, then rotations, little bit of water as well...but anyhow, it felt great, light, on mid foot whole way, kept POSE most of the time.
Rt hamstring little twingy at certain parts and downhill still sore (as it was on the ankle walking yesterday as well) so i think it was the row + the massage that did it, massage today as well, will do things up as well as training at lunch...more to come
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