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Yachats - lonnng, progression out and back on Smelt Sands Beach

August 5, 2017 (Morning)

Exercise Type: Run

Weather: 60s, slightly breezy (headwind returning)

Comments:
Slept in, and slept pretty good, 'til about 730, then packed up - not being sure what the plan was for the day.

Drove from the campsite down to town. I left Billy at Green Salmon and went for my run. For one reason or another, I decided on a flat grind and, when I saw it was low-ish tide, kept on Smelt Sands Beach -- this lonnng stretch of extremely-runnable, firm, wide beach. It's actually the start (first 10K) of the Oregon Coast 50K. A bit boring at times, but super-runnable.

Ran a couple miles through town, stopped at Overleaf Resort (where KacR and I stayed back in '14, for like $250 a night!) where I pilfered coffee and some banana bread, then kept going north.

I didn't have my GPS watch, so this was old school:

- ran north until 1:00:00
- stopped to deuce (had to go bad, and had to wipe with like beach reeds! Ouch)
- inbound progressive tempo: 54:xx

So, I'm not exactly sure what the distance was. If it was 8 miles out and back then:

first 8 in 7:30 pace
finishing 8 in 6:45

That sounds about right. Maybe:

first 8 in 7:15 (I did move pretty good, with the wind)
second 8 in 6:3x

Either way, it was solid. REALLY focused on the FORWARD. It seems like I lost this! Like, I've been TALL, but...not actually forward enough to load my hips. So I did that pretty well...and felt it, as my glutes and such were pretty cooked.

I worked HARD the last two miles, which were into the wind, a rising tide, and back onto the trail. Solid run.

Post-run:
- coffee and croissant pick-up
- successfully snuck into Adobe!
- made plans with CA (still in Eug) to meet us in Yachats
- drove to Seal Rock to hang out (on the beach, tossing the football), then to Newport
- back to Yachats to meet CA: beers at the brewpub, then dinner at Luna's
- camping again at Cummins Ridge

Good day! Really nice, fun day with Billy, more importantly! He really enjoyed the coast.