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"Constitutional Triple-Plus" - S.Will, Eula, Hardesty, Sawtooth, June, Eagles Rest, Goodman

July 30, 2016 (Morning)

Exercise Type: Run

Weather: 80s, HOT!

Comments:
BIG RUN. CA had class, and I knew I needed a big push. Drove to Hardesty, at first thinking I'd do a double Constitutional. But two things:

1. I fear that loop. I've only done it once (2012, pre-WS), and I've bailed out (with major bonks) in the two other times I've tried since (2014, 2015?)
2. It's not very race-specific. There's no huge climbs at Superior, so why two Hardesty climbs?

So instead, I decided to triple-add to the 18-mile base loop:

- add S.Willamette and Eula (+4.x)
- add out and back June summit (+2-high)
- add up and down Eagles rest (+5-high?)

On paper, then, it seemed to be nearly 30 miles!

Did a TON of hiking to keep the HR down, as, at most, I wanted moderate grind. Had a nice outbound on S.Will, then modest pace and lots of hiking up Eula. Rest a bit on Hardesty (2:05?) before hitting Sawtooth - also more hiking than usual.

By then it was getting plenty warm. I was nipping off an old (2012 vintage!) of EFS gel from Clarkie, and plenty of water, but definitely needed a fill from Lost Creek...if it was running!

Had another nice break atop June...but I was worrying about fatigue. But the descent off June was fine. Stopped at the spring at Lost...and it was barely trickling! Had to really struggle to get a half-fill of dirty water, but went with it.

Nice descent down to Goodman Rd, then began to grind more: 15x HR and big turnover stride down the road to Goodman....except now I turned UP, instead of down.

The Central Governor was jacked up:
- duration (3+hr)
- heat
- effort (downhill grind)
- low fuel (maybe 250 cal)
- low water

So I wound up hiking a TON of the modest douche-grade of Eagles, and even then the HR was 140-150!

Atop Eagles, I encountered a couple of mtn bikers, who were impressed with my speed (having seen me on the road as they were *driving* up), so they wound up sharing some water with me when we both descended to the upper TH. Then, back down I went!

Once back at the formal Goodman, I wanted to keep up the low-grind, but stay definitively sub-threshold. As I was rolling toward the first creek - with some tunes in the ears - I planted, slipped and FELL HARD on my left knee. SO HARD that I BOUNCED OFF THE TRAIL, wound up on my back, and sliding down the steep switch grade! I "self-arrested" after a foot, but wow! Tough fall...but I didn't seem to roughed up. Knee was scuffed a bit.

Took a little break at the creek for a water fill (sketchy but oh well) and a douse, then kept going. Moderated the effort, except on the shitbugers coming out.

GOOD Run, just about 5h30m. Splits (HR):

Hardesty nug - 9:05 (119)
S.Will - 49:33 (136) - includes about 2min of pauses
Eula - 64:24 (148)
Hardesty summit - 7:27 (155)
-- rest 2:32 --
Sawtooth - 29:06 (147)
up June - 18:48 (157)
-- rest 3:21 --
down June - 13:xx (145)
-- rest 4:48 (water) --
Lost Creek - 24:xx (141)
Goodman Rd - 19:xx (154)
up Eagles Rest - 39:39 (154)
-- rest 4:54 --
down (total) - 28:xx (145)
Goodman - 36:xx (163)

SOLID run. A little more grind than I wanted, but it's a TOUGH course, and it was HOT!

Wore the bare-ass N2 roads, which contributed to my fall... Was 29.x but going to round to 30.

Rest of the day: napped, then CA came home and we went out to eat, to The Loft.