Run Training

Easy trail run in Upper Rancho San Rafael Park.

Run Training

Added a trip up to the N to today's SLOW run (the wind in my grill didn't help).  The N is a 6.5% grade for .17 of a mile.  If I'm gonna do this trail running thing, I might as well train on hills.  I'll eventually do workouts that include multiple reps up the climb.  The downhills pose a challenge as the footing is sketchy.

Crossfit Workout

Scaled-down from Crossfit site:

15/12/9 rep rounds for time:

Rt Arm 30# Dumbbell Snatch
Lt Arm 30# Dumbbell Snatch
30# Dumbbell Shoulder Press

10:08 (4:28/3:08/2:32)

Crossfit Workout

From CFE (scaled-down)

Six rounds for time:
12 DB Swings
8 Dips
4 Pushups

7:26

First Tuesday Time Trial

Gonna start runnin' the Verdi Loop hard on the first Tuesday of the month for time (and there's gonna be trouble if I get slower).  Actually had a good knee day so maybe things are turning.

Kokanee Trail Run

Cruised up to Camp Richardson for the Kokanee Trail Runs with Slowrunner77 & Turi.  Last year we got snow and today only rain.  In three races up there we've yet to enjoy good weather.  I found the race pretty tough but last year could only run 5k due to injury. While not to happy with my time (65:48), running twice as far as last year seems like a victory.

Run Training

Got Time Trial D-5 from Crossfit Endurance.  I went to "Dorkstar" Park after work and got to run along Mayberry.  Ate a little wind and cracked on an incline on the way back but still got 2.5 miles in 22:52 for a 9:09 pace a tad faster than Journal Jog and a promising step as I actually trained at a pace faster than my last race.  I skipped the knee brace but used KT Tape as tight as I could stand for my knee.

Got a 10k on Sunday so we'll see