Rhett

6 on the trails.  I'm getting the pelvis rotation thing down.  It is actually more of a swivel than a rotation.  It is simply running with your abs not your legs.  Remember when you were a kid and you were running at the local pool and the life gaurd blew their whistle and yelled stop running and you would go into this speed walk leaning forward and walking with your hips?  Well it's running like that with your hips swivelling forward and back.  To do it your core has to be activated so your pelvis is level and then your hips just swivel back and forth and you can feel it in your abs. Your legs are just along for the ride keeping you up so you don't hit the ground. Now I'm sure you're all even more confused.

Then core.

6 on the trails followed by core.

I tried to maintiain all the form focuses I've added over the last month and I added a metronome to my running this morning set a 90 beats per minute.  I tried to keep my cadence with my right foot landing on each beat for a total of 180 strides per minute.  That is the first time I've ever run with a metronome.  It was just a smidge faster cadence than I am used to, but it was cool how I could run the downhills fast at the same cadence as I ran the uphills slow.  

10 on the trails with the metronome again, running at 180 spm. 

Core work. 

6 on trails at 180 spm

core

14 with Blake. Getting warmer. 

Core

6 climbing up and down Cupcake Mountain.