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Hardesty Constitutional + June w/CA

June 30, 2019 (Morning)

Exercise Type: Run

Weather: cool, then pretty warm

Comments:
Launched from the TH at 7:45. The idea was the normal "honest" Hardesty, easy over to and from June, then the standard descent. We weren't sure if Goodman was fully open, so the plan was to hammer hard the road descent, then "scout" the final 4.

Things were going pretty good 'til 1.5 miles in, when CA got stung on the upper arm by a goddamn hornet of some kind. She's really sensitive, but thankfully there was no systemic reaction. We slowed down and stayed together (to avoid me rousing the bees ahead of her)...and this was good, since I was feeling pretty heavy from yesterday.

In the final mile or so, I pulled away a bit. Really focused on hip extension - but also the idea of "pawback" -- so both "push" and "PULL" behind, even on an uphill. I think this is what the fast guys do: they can PULL uphill, and thus get several inches more per stride. This doesn't seem like much but if several inches is:

20" vs 12"

That shit adds up fast!

Summitted in 70:00. Not bad considering the slow start.

For most of the rest of the run, I'd run in front and pull away, a bit, then wait at trail junctions. We ran together, however, on the Mt June out and back.

June...is a tough one. It's 2.3 miles out and back, but features a 200' climb, then like a 600', steep-ass climb that - perfectly annoyingly - resembles the latter stages of Maiden Peak. We hiked most of that, with CA leading. My calves were burning!

After that out and back, it was fairly uneventful:

* got water in the (barely running) Lost Creek, filtered
* had a decent descent to the road

On the road, I pushed fairly hard, but I could tell I really wasn't going that fast. But undeterred I focused on posture:

* hip hinge (butt back)
* "vag up" (posterior pelvic tilt
* Salazar Stride (legs high but mostly behind)

The early part wasn't too fast, but I managed a 5:35 mile in the final chunk of that almost 5K: 17:59.

CA wasn't too much behind, like 19-low! Her fastest, ever!

Goodman was what we'd heard: first 1.5 miles fully cleared, then this pesky half-mile section that was uncleared, then open again (the two work crews never reached each other on work day).

Just after the opening, my right toe caught a low rock and I biffed it, again. That's two falls in the past month at Hardesty! Thankfully no big pains.

From there, I recovered and ran pretty strong to the creek, then up and over The Shitburgers. I felt remarkably strong -- probably because I had enough water!

I finished a couple minutes ahead of CA for a solid effort - my first truly "feel-good" long run in a while.

Splits:
70 - Hardesty
29 - to Sawtooth
35 - June out and back (pretty slow)
27 - Lost Creek to the road
18 - "Road 5K"
42 - Goodman
~3:45

Solid run! I felt really good, and - other than the road downhill - I didn't feel like I was pushing that hard.

Rest of the day:
* good brunch at Washburne
* studying with Emily
* skull-wracking with my mom to find acccommodations for DC in September!