The tempo run yesterday was focused primarily on speed, with secondary attention to form. The run this afternoon - 4 x 9:00 at 60% heart rate - was focused primarily on form, and secondarily on keeping my heart rate down. I'm not very efficient at this point, but it's not about where you are. It's about where you're going.
This past week was good. The first part of the week was a family trip to West Palm Beach to spend time with my in-laws. On the return we spent a night on the other side of the sandbar in Naples to meet with my coach. The time in Naples was VERY well spent with discussions on form and drills to drive the right use of muscles. When running, you spend a lot of time between your ears. My time is often spent listening to podcasts about running and other ways to improve efficiency. I then try to apply what I hear, or read, throughout my week. But it takes SEEING YOURSELF in action to know whether you're actually doing it correctly combined with the insight of someone who can point to areas where you're not as efficient as you should be. That was my experience Wednesday in Naples. I learned when I LEAN into the stride, I was bending too much at the waist which results in my hips being too far behind me. One other tidbit is when I lift my knees, it isn't for the sake of lifting my legs, but to drive my feet into the ground under your hip. She threw a lot of concepts at me, and while nobody can focus on more than a one or two things at a time, I've been able to call on pieces and parts throughout my runs.
The morning ritual exercise didn't go well. It's a challenge to create a ritual when you're not in your "natural environment." This week will be an equally challenging time since I'll be out of town starting tomorrow. I'll need to keep up with my training AND get that morning ritual going. It'll be a brand new week!