View Workout (Joe Uhan)

Return to Log

River Path Grind Tempo

January 3, 2017 (Morning)

Exercise Type: Run

Weather: dry, cold, breezy

Comments:
Woke up today needing to run hard, but realized:

A.) any hill would likely be shit (between the snow and ice-tree damage), and
B.) I just ran 8200' of climbing and don't need more vert right now.

So, after a few hours' work, I drove to Oakway and ran from there, to do a good ol' fashioned grind tempo run.

Started out easy with a couple bark miles in Alton (HRM shorted out in the second mile, which is per usual right now). I felt a little tired, but got into a bit faster pace fairly quickly.

Once on the path, I didn't push speed; just tried to run with good mechanics, including TRULY "finishing the hip extension". Also pulling, but that pull-push idea, with some "Salazar Stride" (tighter heel recovery) built in.

Felt pretty good, too. It was cold and windy, but dry. The initial miles indicated running against the wind, then crossing Owosso bridge, coming back with it.

Felt solid, but not spectacular, and by the time I'd hit 10 miles, I was glad to be done.

Solid grind:

Splits (HR):
8:13 (114)
7:01 (157* abberant)
6:47 (152)
6:39 (157)
6:32 (161)
6:31 (163)
6:18 (167)
6:19 (169)
6:21 (169)
6:25 (172)

Post-run: quick weight session, then back to work!