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3x Dillard Loop Washing Machines + long cooldown

December 12, 2015 (Morning)

Exercise Type: Run

Weather: 40s, shit weather (on off rain, breezy, COLD)

Comments:
Drove from work all the way to South Eugene and up Dillard Road, damn near driving south out of town! Parked up there and did a light, slow one mile jog on the few country roads in the area that aren't massive hills.

Normally I would've done much more, but I didn't trust the ankle and wanted to max the mileage on the hard work. So once I was warmed, I grabbed a bottle in the shorts and jogged up the TH to the trail intersection...and went after it.

Ran 3x Washing Machines of:

- upper trail west, to lower trail east

Then once I hit the start, touched the TH sign and doubled back:

- lower trail west, to upper trail east

I estimated the total distance to be about 5K.

For a few reasons, this workout was EASY, despite the long interval: it was constantly different and the climbs weren't too long, and it "felt different" reversing course. But after being hurt all week, I was just HUNGZ to give it a push!

Was on mostly HR discipline on this: I wanted to push, but I didn't want to over-grind and require a long recovery, so I tried to keep it under 170 (but allowed it to fudge on grinder climbs).

Other than a handful of pedestrians (with dogs, of course), I had no issues...other than it being variably slick. It's essentially "gray gravel", but overlying it now is a ton of decaying leaves, so I had to be tentative on several of the downs. Wore the adidas Boston Boosts again - very crap tread, but oh well.

Between sets, I ran the .2 miles back to the truck, pounded more water, ate two little cookies, and jogged a recovery mile.

Saw CA on the second one, which was nice.

Overall, just tried to make it feel *sustainable* -- like some work, but like I could keep going and going. And I think it was successful.

Splits (HR) (rest)

22:23 (159), 12:26 (running clock while filling, etc)
22:57 (164), 12:35
23:16 (164)

The loops wound up being 3.05 miles and 450' of climb! A LOT more than I thought there'd be. So I was pretty pleased by that speed on those slick and rolling conditions.

Felt next-to-nothing in the ankle...again, unless I did not actively roll and push through the foot. Heavy emphasis on:

- ankle roll-N-push
- shoulder blades back (Anton Arms)

Anton Arms would evaporate on ups, so that was some good work to practice that.

Cool-down: just started running down the road. The idea was 3 total hrs of work, but to supplement with biking. But...I had no symptoms, so I kept on running! Ran a total of 50min - 5 miles-ish, super easy (with some more vert up there), for 17.5 miles!

PM: great brunch made by CA, then landry, then some work on the computer, then met up with a couple of CA's runner friends for beers. Good, chill day.