running long (OC Trail 2.5 mile loops) 1:13:02  7.5 mi (9:44 / mi)
shoes: Hoka Speedgoat 3
Tiny but very tough black lady that was running hard helped to kick start me at about 5K just as I was starting to lose some momentum. I had run 'quick' first loop even though form not great and foot fall was very heavy and Frankensteinish. Right at 5k (.6 into second loop) I saw a female about 120 yards ahead that had not been there before. I could see from her form she was RUNNING not just trotting along...AND...I WAS CATCHING HER!
It's been a long long long time since I've passed anyone that was running at more than a foot dragging plodding shuffle. In fact I was amazed as I watched her stride turn over that I kept pulling closer. When I caught her she did not just let me go by...she pushed on quicker for half mile and I was hurting when I went by. She hung on doggedly another half mile.
I've had all kinds of aches pains but dodging setbacks with my non-running stretch, strength, mobility stuff. Right calf, right knee, left knee, left ham, etc.
Two weeks ago I started doing more arm pumping running simulation with 15lb weights...I was doing that before but not a lot of reps and mostly small pumps...I doubled and triple the reps and began to do at least 10 up to nose high...again...now I do short little pumps, then up to chest high then up to nose high all about 10 reps each...so doing about 30 instead of 10 and much more pumping. In less than a week I seemed to drop 10-15 seconds a mile.
Loop 1 (2.5M) 25:55 (10:22 a mile)
Loop 2 (5M) 49:38 (23:43 second loop/9:29 mile)
Loop 3 (7.5M 1:13:02 (23:24 third loop/9:22 mile)
5 minute warm up of leg kicks/swirls, lite stretching and foam roller on calves only.
I used Dr. Sholls heel lifts for about 1.5 to 2 weeks due to slight tightness in right calf but by last weekend I was thinking about pulling them out again...knees were feeling funny...not during runs but afterwards. No lifts yesterday or today and things were fine.
Afternoon: Much less 'stuff'- arm and leg bands; floor core; standing leg swings/kicks; free weights. Did about the same amount of arm running form pumps for strength to power on and carry myself a little better. 30 minutes.