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Old Tyme Grind: to Dorris Ranch and back

July 9, 2017 (Morning)

Exercise Type: Run

Weather: 80, not terribly hot, but warm enough

Comments:
Slept in again, after another busy day and late night!

Did grocery shopping for the trip and coffee, then home. Did some work, then got a call from a track runner's dad, then finally got out to run.

Thought about another tempo push (5:4x-6:0x), but thought, why not do just a long grind? Looking back at my logs from '10, this is what I used to do: seldom doing actual blocks of tempo in my long run.

Ran from the house in SE Eug, all the way to Dorris Ranch in SPFD. Rolling route with the big-ass up-and-over into the park.

Felt...heavy, but got things going. BIG-TIME focus on:

- forward lean
- Tall (arched back)
- "Flick and pull"
- strong foot

The PULL is the huge one. Again, every time I've been fast...that's been the key.

Warmed up toward Fairmount, then on that downhill, got sub-7. From there, I basically aimed to keep it, without pushing too hard. Never lost breath control, but it got uncomfortable, for sure. (It really makes me wonder if, BITD, I actually ran these sustained paces, since I didn't have a GPS watch. I'd only "sample" paces with short splits, which I could obviously fudge).

Stopped to douse and drink at the big faucet in Dorris (way in at 6.8, way out at 8.9), which felt great.

All in all...I felt strong! I finished my 16th mile on the bark at the base of our hill, then shuffle jogged the final half-mile to the house.

16 miles in 1:50.xx. Splits:

7:54
7:33
6:52
6:39
6:47
7:04 (up the B.A.H.)
6:34 (down)
7:00
6:38
6:50 (up)
6:45 (down)
6:41
6:51
6:35
6:34
6:43

What I like about this run was, maybe only two of those miles were flat-paved. Indeed, I had 900' of up & down on this run!

These are gonna be the clutch long runs for both TCM and RdL.

Rest of the day:

- "breakfast" at 2pm (FYI - fasted-cream-only run !)
- WORK. So freaking slammed. A bunch of gait analyses and FOUR potential new coach clients (denied two of them, but adding two)
- VAN. Still trying to get out of here for Colorado!