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River Path to PRE + Fairmount "grind"

February 17, 2019 (Afternoon)

Exercise Type: Run

Weather: mostly sunny! mid to high 40s

Comments:
Woke up at 2AM Pacific time. Some asshole above our room was stomping around intermittently all night: at 10:45 when I went to bed, then again at 2ish. Annoying.

Got up and to the Austin airport by 5, and said goodbye to my mom and sis at 5:30. Got coffee, a cookie/scone and two amazing breakfast BBQ tacos (briskit, pulled pork) for the flights.

Had a nice flight from Austin to SFO. Free movies, including a cool new one of Robert Redford playing this semi-true story of an aging bank robber (FYI - Scotty Mills is nearly a splitting image of Robert Redford).

Got a decent amount of coaching done in the AM, but none on the flight ($20!).

Longer than expected layover in SFO, then to Eugene. Got into Eugene at 11:45, drove home, unpacked/turned on the heat, then went for a run.

I was pretty "hungz" to get in a good run. Ankles weren't too bad and, honestly, I need a good long grindy flat run. So that's what I did.

Ran from the office, straight north to the river, then ran the whole loop northwest to Marist, then all the way back to PRE, to Springfield, "over da bridge" to Fairmount and back to work.

Tough run. I felt good, but "efforted" early on, rolling low 7s. But the feet and ankles got stiff and sore. These Flylytes are...done, I think. Ran on pure concrete for many miles to PRE, then got on the soggy-ass, horrible bark. They rebarked in the fall, used the wrong (shitty-ass, big pieced) bark, and it's been wayyy to soft, since. That slowed me down.

The last 4-5 miles were a struggle, but I hung in there.

Focus areas:
1. Form: pelvis back, relaxed chest, pawback, whole foot
2. BREATHING. This was a really good metric for posture. When I have neutral posture (and a deep breath), I can feel air going into my full ribcage.

The "6/8 time" breathing (inhale 3 steps, exhale 3 steps, as opposed to the 4/4 (two in, two out) I normally do) definitely governored both the pace and the HR, which was good.

Solid run. Tough. But I never felt like it was super-hard or like I was "100-miler [central governor] tanking", which is important.

Right ankle...was intermittently pretty painful. In general BOTH feet and ankles were painful, but mostly due to the shoes and the pure concrete.

Splits (HR)

8:25 - 125
8:10 - 134
7:04 - 141
7:04 - 145
7:05 - 146
7:15 - 144* (started 6/8 breathing)
7:14 - 148
7:13 - 149
7:16 - 151
7:24 - 150 (bark)
7:30 - 151 (secret trails)
7:17 - 154 (bark)
7:35 - 156 (hills)
7:18 - 154
- n change

Good run. Important run. These runs, there's nowhere to hide. You're either fit, or you're not. Fuck all these shuffly trail runs. These are the ones that really count.

Rest of the day:
* hustled to go get CA flowers for belated Valentines Day
* home to shower, then hustled to the train station to pick her up
* home again to work, groceries, eat, and hang out