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Row River Trail grind out and back

February 3, 2019 (Afternoon)

Exercise Type: Run

Weather: mid 40s, not raining...a flash of sun

Comments:
Slept in a bit, then did some more searching for travel for possible spring IPA classes (Annapolis in March, Des Moines in May).

I worked on CA, again: this time, purely spine/nerve stuff, including:

* thorax
* upper thorax/cervical
* dural tension (R UE)

Pretty sure all this hip stuff is actually just nerve pain: positive L femoral nerve tension today, and increased R UQ tension, too.

So the experiment was to basically replicate yesterday's run and see: is it better (/different) to grind today after this work?

For a change of pace, we drove down to Cottage Grove (not too far away from Brice Creek, where we took BGD back in July) to run on the Row River Trail -- a solid rails-to-trail bike path.

There was another experiment going on: the difference in energy/feel between:

* dairy and beer (Friday night: that heavy dairy cake + 2.5 beers)
* none (had neither Saturday)

I could tell right away there was a HUGE difference for me. I was stiff, but I had good energy.

This route was more vert than I remmebered: flat for maybe 0.2 mi, then a steady uphill grind (2-3%) for nearly two straight miles, climbing up to dam level and Dorena Lake.

First mile was typical (8:30), then for whatever reason, CA was pushing pretty good, so I just kept up. Second (uphill) mile? 7:20! I didn't say anything and we just rolled with it.

CA DID have cake last night - a substantial final chunk of her birthday cake - so at 3.8 miles she stopped to deuce. By then we were rolling. After topping out at 2 miles, we threw down a 7:0x and were well on our way to another.

We ran out to 4.5 miles, then turned back.

Some fatigue was mounting for me, so we didn't speed up. Unfortunately, CA began to slow and it was because of symptoms. At 6ish we stopped so she could stretch. BUT, the symptoms were different: distal "hamstring".

After that, things were better...and we crushed the final two miles downhill!

Impressive run for two reasons:

1. We felt BETTER today, than yesterday -- after that 12-miler!
2. CA had less symptoms, running faster!

Very encouraging!

Splits:

8:29u
7:21u
7:07
6:57
7:04
7:10
7:00
6:40d
6:34d

GREAT RUN!

Ankle wasn't too bad at all. Focus:

* pelvis posterior
* relaxed chest
* "flick [forward reach on medial arch] and PULL"