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Southern Oregon Fatass - Rogue River Trail

January 23, 2016 (Morning)

Exercise Type: Run

Weather: 50, but on and off heavy rain

Comments:
Up and at 'em early with CA, out the door by 6:20 or so to drive to the Rogue River for the SOFA run. I did this back in '13, driving down with Jason Leman. We stayed at Timmy's house and had a grand ol' time. So I figured it would be a fun thing to do to kick off the Callie Alice Birthday Jubelee.

Compared to '13, it was a much smaller group under rainy conditions, but MUCH warmer than '13. No Hal or Carley this year (nor LB, Queen or many others that showed back then). BUT the one random returnee was Max King!

Hammer, Emily and Jake Hegge came down from Eugene. The only other folks I knew for sure were:

- Rob Cain & John Price (SOB Rds, who run the Brown's Bar AS)
- Joe CHEHHCK
- Kelly Lange ("the ray of my mobility...")

We started just after 9, and since CA had to stop to pee, we were nearly dead-last heading out. We only passed a few folks since we were going MAF pace, which was fine, but we basically didn't run with anyone! (Or at least I didn't!)

We ran together, pretty darn slow, out for just over an hour, or 5.5 miles on the rugged up and down - yet delightfully - Rogue River Trail. It's like a cross between the El Dorado climb and Cal St: nice river views, but narrow, rockier sandstone. Great trail, though! And since it's been so damn rainy, there were major-ass waterfall creeks, which added to the fun.

Ran easy out with CA, then I turned back. She continued on, doing 20.

On the way out my foot was feeling pretty good, so on the return, I decided to do a Minutes workout: ladder up and down, with only a minute's jog rest.

I messed up a bit, but wound up doing:

1-2-3-4-6-7-5-4-3-3-2

Major form focus today, ALL day:

- right foot, all 5-toes, turned in, inside of the foot
- flick+pull (both legs, but right, more)
- using my pelvis well (pelvic depression on uphills, especially on the left)
- "staying right" (NO left side overload!)
- whole foot, both feet

Felt pretty damn good! I was "careful" on the downs, but wasn't too sore.

Good run, nearly 1h50m and no major foot flare.

Post-run: I studied in the truck for a good 1h30m on my own til CA got back, then we chatted a bit with Max and Hegge (who ran together) before bugging out for Ashland.

PM: drove south, and ate at In N Out(!), then a beer at Opposition Brewing in Medford, then checked into our airbnb and relaxed a bit before dinner. Ate at Creekside (love it!) and tried to get some deets on the "Oregon Ultra Party", which was a blast in '13. But by the time we did, it was nearly 8:30 and we didn't want to go, so we retired early to our place.

Good day! Foot got a LITTLE sore in the PM, but not terribly.