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Cape Perpetua "long run" 4x10min road tempo with Scott Williams and Rob Russel

May 21, 2016 (Morning)

Exercise Type: Run

Weather: 50s, nice

Comments:
I found out late in the week that Scott Williams was going up to Yachats area to run, so I met up with him, and his friend Rob Russell (a former Bend trail-grinder) for a run. Rob now lives in Yachats and had planned a 4x10min tempo.

Ran from the Cape Perpetua visitor center, where CA dropped me off (still biking due to her calf strain). We jogged down to the campground, then "warmed up" (e.g. grinded) up to Perpetua lookout, then back down. On the way, both guys "raved" about the new KOOP book, and I brought 'em back down to earth with my critique of his "System".

Once we got back down, Scott and I thought we were doing repeats up the trail, but no: on the road (same road that goes way back into the wilderness, that I run on to connect the "Cummins Constitutional)

We did 4x10min at "threshold", with 5mins jog downhill. Good thing for that, because they fucking BURIED me. I was so long gone within minutes, out of sight on the winding, paved (little traveled) Forest road. I focused on keeping the effort manageable and having "excellent form":

- strong foot push
- pelvis left
- strong, quick arms
- good knee drive

The first two reps were a little sluggish. Then I took a cue from Scott and Rob on their super-fast climbing cadence, and I adopted that, and felt quicker.

Splits (HR, distance, cadence):

1.14mi, 161, 86
1.17mi, 159, 86
1.17mi, 163, 88
1.22mi, 163, 86

We were damn close to the upper trailhead by the time we finished, yet, inexplicably, Rob wanted to jog back down the road, so we did - super easy, but really clunky.

They were POUNDING calories, and I had nothing (including no bottle). And the plan was to "run" (e.g mega grind) the Cummins Creek loop, so I bailed on that, choosing to run back to town, solo.

Good run, but pretty tough! Good metric against "fit grinders" right now! Dang, that's a gear that's just not there yet.

Jogged up and over Perpetua and "Amanda Trail". Had some fun flashbacks to running this with KACR back in '14, when she had her fucking meltdown (LOLS! "She's SO GENUINE!"). That trail was a lot more grindy than I remember.

Finished with a moderate grind on the beachfront road back into town. Good effort.

Rest of the day:

- met up with CA at Green Salmon
- make brunch along the ocean
- back to Green Salmon (then Adobe) to work 'til nearly 6 (got a big gait analysis done)
- Adobe fun time: sauna, stretch and pool!
- Beers at Yachats Farmstore
- Dinner at Luna Sea
- back up to Cummins Wilderness to sleep.

GOOD DAY