Running (Threshold) 19:20 [3] 2.2 mi (8:47 / mi)
shoes: Salomon SC3 Bl/Bl 3
Jeep trail next door. from now on, going to count a lap as 0.22 miles, rather than just 0.2.
SMOKE (from the Camp Fire that decimated Paradise) suddenly clears up around Noon (at least up here; can still see it below), so decided to go for a run. Legs felt good, first lap was in 215, decided to keep pushing the pace a bit. Nice bit of speed work.
Splits are for 2 laps at a time, 0.44 miles:
418, 353, 350, 345, 332
Finally (with Rachel's help a couple of nights ago) got the new lace on my new Speedcrosses.
[Threshold]
Leg strengthening 5:00 [4]
Actually did this right before I went out for the run. One set each:
Place guard walking, 4 lbs each hand
Step ups, 1 x 10 each leg, 4lbs each hand
Kettle bell squats, 15 lbs, 10 reps
One leg squats, 10 reps each leg
[Leg strengthening]