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MRT long run: easy out, Minutes fartek back

October 18, 2017 (Morning)

Exercise Type: Run

Weather: mid 50s in the shade; gorgeous

Comments:
I had the morning off, so I jetted up to MRT for a rare fall run. It was just gorgeous out: dry and sunny, but still cool in that shaded river canyon.

Ran from the Ranger station, per usual: easy out 10 miles, then Minutes Fartlek back.

Nearly didn't make it: the right heel was REALLY bothering me. I stopped after 6ish miles to work it over, and thankfully it got better.

Kept it super-chill on the outbound, about as chill as I could. Trail was in good shape. And I got STUNG really bad in the left forearm! Hurt like a MFer (more below).

Once I ticked 10 miles, I stopped, took a little break, then turned back for the fartlek. No food, no water (in fact, it was a fasted run).

Felt...solid, but unspectacular. Didn't bonk, didn't really feel low, but I could tell that there's still marathon fatigue. Wound up doing: 1-2-3-4-5-6-7-7-6-5-4-3-2-1 hard (with 1:00 jog recovery), which got me to just over 9 miles on the inbound.

Worked SUPER-hard on:

1. Forward hinge
2. Tall-back arch

I had a watch to beep every 5-6 minutes to reinforce that.

After that, it was flick-pull, and some left pelvis thoughts.

Splits:
OUTBOUND
Buck Bridge: 48:30
Deer Creek: 28:xx (with the long break)
to 10mi: 11:42

INBOUND
10mi + Deer Creek: 33:57
Buck to finish: 43:15 (including easy last kilo)

The watch said I did 9.25 in 69 minutes...not a very fast fartlek! Yeesh.

Post-run:
- HUGE welt on the arm from the sting. Had to buy allegra to get it to go down
- got CAMboocha and some snacks for the break-fast
- back to the office to treat an afternoon client!