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PRE + VRC; VRC solo

April 4, 2010 (Morning)

Exercise Type: Run

Weather: 50, overcast and WINDY

Comments:
Slept in til 9, then got up and had some tea. Astonishingly, Matt was up at 915, so we gobbled down some breakfast and were out the door by 10.

Same deal as a couple weeks ago: do his long run together, with some cutdown miles near the end, then I'd head out solo to "tack on".

Weather wasn't bad, but swirling East winds that actually pushed us downstream in the first half of the run, which was fine. Did the PRE trails, then the mini loop around the amp, then out on the river trail.

Matt had allergies upon waking and that carried over into the run: labored breathing, hacking. Not good. He might've been dehydrated, too, who knows. But we were going too fast on the trails: sub 7, and we had to back it off quite a bit.

The wind in the face after crossing the VRC bridge was annoying but not terrible. I told him to just keep it steady, and I think that was enough challenge -- he was laboring just at mid 6:50s. He did throw down a solid last couple miles, which was good. I guess we gotta stop having like 8 beers the night before a long run.

I felt pretty good on the run; energy was solid, and the legs just a bit trashy (R lateral quad), but otherwise fine. Stopped at the house, pounded 20oz powerade + S-cap, deuced, changed into the New TRANditos, and grabbed a gel and took off.

I was excited for this run; I dunno, maybe running 7:00 for 12 pent up my energy, but I was out quick. On this run I avoided trails so as to not mud up my flats: ran on the road/trail through PRE, then hooked up to the river trail at Alton Baker.

First split was 6:00, and it wouldn't get any slow. Consistent </=6:00 down river, then sub 6:00 right before crossing...and it felt EFFORTLESS. Not even remotely hard breathing. Just focusing on the form.

Had the gel when I crossed the bridge, then back at it. I decided to do 3xmile at pace, so after a half mile I cut it down.

The wind wasn't dead in my face but it was blowing stronger than w/Matt, which made things interesting. Nonetheless, I was rolling:

5:40
5:36

I rested at 5:50s for about 600m across the Autzen Bridge, then did the last marked mile (rolling) at 5:35. Then back to 5:50s to home, when it REALLY started blowing hard. Almost scary.

Got back from that ~10 in 60:30. SOLID. INCREDIBLE how easy that was!