Sunday Jul 16 |
 | Note | |
| |
| Indian Ladder Trail Run |
| Trail Run race 33:00 [5]4.0 mi (8:15 / mi) +90m 4:47 / km vdot: 37.8 | |
| (injured) shoes: NB 804 - Size 9.5 |
| Raced the first four miles of the 15km Indian Ladder Trail Run in Thacher Park until I slipped and fell at a stream crossing (just east of the final control of the short courses this Spring). Landed pretty hard on my rib cage (in the stream, on rocks) along with my elbow and knee. Decided not to continue since I wasn't sure how much damage I'd done and walked back to the start/finish. Still pretty sore and will probably not be running for a few days (hopefully not more). :-( Weather was hot but I felt like I was pacing pretty well. Apparently I missed a quite muddy section later in the race. |
Friday Jul 14 |
| Trail Run 32:31 [3]3.2 mi (10:09 / mi) | |
| shoes: NB 804 - Size 9.5 |
| At Hand Hollow Preserve on the way home from work. Up along the pond to the intersection with the blue trail, back via red trail. Upper 80's and humid but probably about 10 degrees cooler in the woods. Stashed a bottle of water in the stream on the way out rather than have it sit in the car and get hotter than it already was. |
Thursday Jul 13 |
| Road Run intervals 10:30 [5]1.5 mi (7:00 / mi) | |
| shoes: NB 878 - #6 |
| Road intervals 7 x 90 sec with 90 sec recovery. Upper 70's and humid. Up and over the small hill on 66N (little up little down?). |
| Road Run 27:07 [3]2.8 mi (9:40 / mi) | |
| shoes: NB 878 - #6 |
| Warm up/down and recovery. Walked 30 - 45 seconds of most of the recoveries. |
Tuesday Jul 11 |
| Road Run 28:09 [3]3.2 mi (8:47 / mi) +80m 5:04 / km | |
| shoes: NB 878 - #6 |
| Jefferson Hill Road loop ccw. Hilly. 80F and quite humid. Had planned to push the uphills but decided against it once I started running. |