View Workout (Joe Uhan)

Return to Log

Coburg Run in the Country

July 19, 2009 (Morning)

Exercise Type: Run

Weather: mild, breezy

Comments:
Pretty good tempo today. Ran the Coburg Run in the Country in Coberg, OR, about 10K north of Eugene limits. EPT was a sponsor and we had a injury screening tent there, so I agreed to go an run. A couple months back I thought about an all-out effort but then settled on doing a marathon-pace run. Worked out well today.

Jimmy came along and was my pit crew on bike, with water, gatorade, and gels. That was KEY because it actually got pretty warm.

Got out very relaxed, with a mixed crew that included 3-man relay teams, which made it confusing as to whom was running the whole thing. Missed the mile mark, so I had zero clue of my pace. Did see the 2nd, which was 11:30, so right on.

Ran with one other guy, named "Seven" of all names, then got rolled up on by two other guys. I ran with them as we turned north into a slight breeze that strengthened into a legit wind over a lonnnnnng straightaway that must've been 4 miles, seriously.

I felt great the first few miles, trading the wind duties with this one other guy. Then I started to cramp in my right and began to feel like shit, shortly before our right turn out of the wind on the clockwise country loop. I fell off the pace, but was aided by a gel packet from Jimmy.

Felt GREAT to get out of the wind. Sheesh. Really strong for that early in the AM. After the gel and some gatorade and water, I was feeling OK again, and keeping an eye on the guy ahead.

With 9 to go I started to feel strong. Kept the breathing EASY but the legs came around and I was speeding up. After a bunch of 5:50 miles the pace was into the low :40s. With 2-3 to go I focused on form a bit more, reeled in two guys, and with a mile to go put in a few "pico surges".

Rolled back into town, feeling VERY STRONG, and cruised to the line in 1:15, exactly what I wanted to run. The splits:

1-2: 11:29
3: 5:59
4: 5:47
5: 5:51
6: 5:57
7: 5:51
8-9: 11:28
10: 5:41
11: 5:42
12: 5:28
13.1: 6:10 (about 5:20-30ish)

Did 2 cooldown, then spent about 45min doing injury screens.

GOOD DAY. Can't believe how easy those 5:20s felt at the end. A good sign!

The splits: