View Workout (Joe Uhan)
Bandon - "long run" + Minutes 4+ with Alexis, CA
September 20, 2020 (Morning)
Exercise Type: Run
Weather: 70, sunny, nice!
Comments:
Did a bunch of mobility pre-run today, which was key: prone extension, nerve mobs.
Ran from the Bullards CG, first to the Coquille River Jetty and lighthouse. After a winding trail, the road pops onto the jetty and is pin straight and flat.
Felt pretty stiff and tired 'til then (running 9:00 pace), but after x4 strides, my body came around. Alexis set the pace and ran pretty strong.
It was a bit of a rude awakening: tough to run even mid6s pace! But I settled in and just worked on stride efficiency.
Ran to the lighthouse, then turned back and ran the entire road back to the CG, near 101. CA bugged out after our second 4:00, leaving AG and I to finish. Her 2 and 1 were fast (6low, 5high) which was good (and challenging for me).
AFter that, we ran (really) easy to round out 9 miles.
Good run, but tough (for how slow overall we ran).
Rest of the day:
* brunch (and listening to the Bears game) at the CG
* went to Face Rock and hiked around
* drove home
Good day and weekend!
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 9.0 Miles | Topo FlyLyte - Blue |