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McKenzie River Trail

May 5, 2013 (Morning)

Exercise Type: Run

Weather: 60s-nearly 80

Comments:
Slept in 'til...nearly 8! Got to bed at 10, so that was excellent. Not to stiff and sore - the heels a bit.

The plan was an easy 24ish on the MRT, which is just money singletrack, mostly "flat" (very, very short climbs, but not "road flat") and shaded. Perfect for a "fat burner". Dan-O texted me at 0715 saying he wanted in, so he and I left at 9:15.

MONEY RUN. Gosh, that trail was awesome!

Told Dan-O I wanted an easy fat-burner, so I led, armed with the HR monitor. Wanted to keep it in the 130s, and I knew that it climbs and climbs, so when it was in the 120s in the first 5mi, that was OK by me. We were running about 9min pace upstream on a winding trail. It felt great.

Ran about 100min out (11.5), stopped, had maybe 150-200 kcal of EFS liquidshot, then headed back. Dan-o led the way back and was going a bit fast, so it became a "race" for how fast I could run versus keeping my HR down. What a challenge! Really max's the efficiency.

We sped up, and we were going downhill, so our return splits were faster. About 3.5mi from the end, Dan-O was fading a bit so he let me ahead. I kept up the "HR race", but it was creeping. In the last 5mi it was hard to keep it under 150. But I new 135-145 is the money HR zone for fat.

Finished with 23 mi, and an average HR of 133! Felt AWESOME!

49:36 - HR 121
27:41 - HR 127
23:34 - HR 133 (progressively steeper upriver)
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22:34 - HR 134
26:05 - HR 139
45:28 - HR 145

Excellent fat-burning, max efficiency "100-mile pace" run! I wonder if anyone else is doing these types of runs, or just "hammering balls out" every run? It took extraordinary discipline on the climbs to keep things down. It makes me think about how important that could be at WS, to keep the climbs at the lowest-possible HR (sugar-burning, heat-producing) effort!

Post-run: did some stretching, and gorged at Vida Cafe, midway back to Eugene. CarbZZZZ!

Ran in the Trail N1. Phenomenal shoe. They'll be the WS shoe if I can deal with the low heel DRAAAHP. Both heels were sore (had to stop midway and push on the R one).

Back home: did about 4 sets of abs, handstands, pull-ups, single leg SQUAAATZ. Nice little Sunday!