View Workout (Joe Uhan)
Yachats - Abobe + Amanda Trail/Overlook + Cummins loop (with CA)
May 25, 2019 (Morning)
Exercise Type: Run
Comments:
My first solo long run in a long, long time. At least the beginning. We drove down from our camp, to Smelt Sands (just before Adobe). No breakfast or tea. I launched with plans to meet CA at Cape Perpetua.
Ran pretty solid: worked on hip hinge and heel recovery on the flat, then keeping the hinge uphill. Climbed decently, without too much heel pain.
Weather was...crappy. The Perpetua overlook (where we took wedding pics) was socked in with fog, but it wasn't raining (yet).
Got the 6.5 miles to CA just as she was arriving, in just over an hour. Solid.
From there, we ran the big 10-mile loop together. I had a little energy blip-down about a mile in, at Cummins Creek, then felt pretty strong.
That Cummins climbs is RELENTLESS: slow grind of about 5-10% for 3 miles?, til it cedes to a major steep climb for 1.5 miles. Once we got there, CA hiked but I kept chip-running, pushing my way up. Didn't feel hard. Just wanted to run.
Once at the top, I ran to the road, and doubled back. CA was struggling with some DBz, which was annoying (for how much I worked on her yesterday). We ran not-so-fast on the way down, as I was feeling pretty cooked in the quads.
Still, I ran strong on every up, which was encouraging. CA snapped out of her funk and pushed hard past me and we flew the final mile to the visitor center, then to the van.
SOLID run: 17 miles, and about 4k of vert!
Rest of the day: BAD WEATHER!
* warmed up with an adobe sauna again!
* barely stayed dry making breakfast in the mist
* napped ('til the hard rain woke us up)
* studied in Overleaf
* ate dinner at Luna's
* camped at Smelt Sands
Rainy and cold all day!
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 17.0 Miles | Topo FlyLyte - Blue |