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South EUG + Spring + SPFD "GRIND run" with Mike

November 7, 2015 (Morning)

Exercise Type: Run

Weather: overcast, slightly chilly

Comments:
Ran early with Mike, doing a "grind long run" with him. This has been a focus for he and I, alike: to "fill in the gaps" between all the easy running, and the specific marathon pace. In other words: to run some 7:30 pace running, rather than all >8, or <7 min race pace.

Ran 18 miles: the first 3 and last 2 pretty easy...and the rest, GRIND. Started the grind on the flat Rexius trail, then Mike really pushed it up the Headwaters climb (akin to our Hunt route), then east on Dillard to the road, then up and over Baldy to Spring.

We slowed on the downs, since he's been having hip discomfort with fast down running (which we addressed, post-run), so it wasn't a continuous grind. But we threw down some solid splits: including 7:30 on the ROLLING Spring Blvd. From there, down and up through Hendricks, then Laurel Hill neighborhood, up and down to Glenwood in SPFD. From there it was the usual PRE back to my apt. We were 7:20s on that soft stuff 'til two miles out, then we cut it back to easy.

I was pretty tired! Feel were sore, too, but I wore some new Red N1s.

GOOD RUN. Just shy of 18, with 13 of it GRIND! Yeesh!

** still no HRM, since I lost it, but It was quite grindy. I bet it was well over 160 on some of those climbs!!

PM: worked a ton on r-log, writing, and other "errands", then met CA's friend Charlotte and her BF for a drink, then to Highlands to watch the Ducks. Pretty solid day.