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Mac Forest loop solo

March 18, 2017 (Morning)

Exercise Type: Run

Weather: 40s, windy, rainy

Comments:
Big day. Up early with CA to drive north. She had school at WOU, so this was as good a time as any to get the Transit. Once again (like we did in November), we drove her to school, then I drove 20min back south to Corvallis to run. All the folks I reached out to couldn't run, so I ran solo. I did run into Andrew Miller and his family doing trail work up there, and about 5 minutes later, ran into Spencer Newell. After that, I saw only a couple folks along the trail.

Ran what I call a "preservation run" -- as easy as possible, with the best possible form. It felt pretty good, too, and - as it turned out - I ran reasonably good pace.

I tried to replicate the loop Emily Kalenius and I had done; almost did, but shorted it, slightly. Ran out from the "saddle" on Sulphur Springs, northeast and down to the other side and back the other way. Good mix of single track and dirt road, and none of it terribly muddy.

Really worked on the climbing glute engagement:

- tall & forward
- "Kilian Butt"
- push behind (knees behind toes, hip extend)

Felt good, and I could tell I dipped into anaerobic a bit. Just tried to keep it sustainable.

Same on the downs: major forward engagement.

I stopped at about mile 8.x to stretch out. I felt like I've been Left-overloading, so I did some stuff to make sure I could get symmetrical. Then I kept going: lots of downhill (with periodic uphill) gravel road, before one more trail ("Old Growth"). Got back to the TH, then added on another mile to get 13.

GOOD RUN!

Post-run:

- back into town for second coffee and breakfast
- got a hold of Andrew Miller (psst: he's been a client of mine), then went to his house for a "in-home visit"
- drove to Monmouth to get CA
- drove to Newberg and BOUGHT A VAN! Pretty cool to write out a check for "$32828"!! Then drove off! I drove the van back to Eugene, with CA in her truck.

Good day! Planning on a fast one, tomorrow!