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Grind "cool-down": UO to Dorris/Clearwater and back

February 10, 2018 (Morning)

Exercise Type: Run

Weather: 40, sunny

Comments:
Right after the race, I drove CA to campus, and I went for a long cool-down. I wanted to get in a legitimate "long" session today. Looking back, this is was LB and the Queen would do after the Truffle Shuffle 4-mile (which, coincidentally, occurs tomorrow) - and it was the kickoff to their WSER training.

Ran from just across the Autzen Bridge, into PRE, and Springfield. I eased into it the first mile, then had a grand-ol grind the whole time!

Worked really hard on HINGE, ARCH, PAWBACK, ARMS -- and it felt pretty OK.

...but the damn tight right abs happened again. I thought it might've been a left issue, but...I think it's just chronic under-opening on the right. So I did my best to open up...

Ran up and over the big-ass Dorris Hill, into the Ranch park, then to the Clearwater bike path, then turned back.

Pushed hard for 10.0 miles, back to Thornton's house. By then, I was pretty gassed, and this was legit tempo-hard run.

Splits:

8:0x
6:54
6:49
7:10 (uphill)
6:42
6:47
6:47
6:47
6:49 (up & downhill)
6:42

Stopped at Matt's for a water break and a chat -- he didn't want to run -- and after a nice 20-minute break, I jogged back to campus:

7:54
7:29

SOLID run. Work, but good work.

PM: picked up CA, who, it turns out, was about to develop a nasty left-headache. Ate breakfast at Sundial, then hustled home. She and I both napped.

At 6, went to the final regular season boys basketball game. They pulled through and, despite their struggles at times, are the #2 seed in the district playoff. Had post-game beers with Matt and a few other coaches. Fun.