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Lower Quarry: 10mi Steady-State

September 15, 2017 (Morning)

Exercise Type: Run

Weather: 80 - Nice Canyon Shade!

Comments:
I work 4p-8p tonight (morning free to help Sara and kiddos). Originally, I thought about another Lake Natoma tempo-ish effort, but I don't know, LQ sounded more appealing.

Sure enough, after a 2k w/u, started out at steady-state effort and the body seemed to like this effort once I got into the rollers so I kept it there.

Gosh, I love seeing 6-high to 7-flat pace through these rollers, I mean, its not the smoothest trail at times, but definitely runnable - perfect mix!

Hit Maine bar in 31+min (~4.5mi's), took 10sec to wipe off some sweat, then headed back. Throughout, stride felt good, breathing was fine - uphill legs were slightly compromised from Wed & Thur's 10% action on the treadmill. But, I think Los Canyones did their job last week as the uphill strength has noticeably kicked up a notch.

Made it through the rollers unscathed and was able to finish on the 1-2% uphill/flattish grade at 6:30-45 pace.

Good workout! It's nice to look back and see how the Lake Natoma progression run set me up well for this kind of run.

Side note: As I was bombing down the Hwy to finish the workout, LB and Keyes were just coming up to LQ parking lot to get ready to climb. Cooled down back to the parking lot and talked to them for a good 20min. Always the jokesters, but always good to chat with them.

1,300'