Trail Run

easy trail run with the team this AM. Drove up to the top of Stagecoach with the girls. Ran down Chaingang Trail to Phenn Basin, over to Kaitlin’s house, then I ran up Stagecoach at the end to pick up the van.

1:30, HR avg = 124

Running Time-Trial: 3 km

I did the 3,000m fitness test with the kids today on the track. What a gorgeous morning! Warm and sunny = shorts weather!

I was hoping to go a bit faster, but all in all I’m just thankful that my ankles held up alright. I felt a lot better than Friday when I did some prep-work, but I think I’m more fit than I showed today. I think if I had waited ’til tomorrow or Wednesday, I could’ve been around the 10:00 mark (which was my goal for today).

WARM-UP = ~2 miles, barefoot
Cool-down = ~.75 miles, barefoot

400m split / HR average for the lap

1:22.1 / 177
1:23.5 / 187
1:22.3 / 189
1:21.9 / 191
1:21.3 / 193
1:21.9 / 194
1:21.7 / 195
38.9  / 196

= 10:13.6

my HR’s have been running pretty high lately. I’m not sure why. Perhaps it was staying up until 3:00am on Friday, or perhaps it is something else. Not sure, don’t really care too much anyways. C’est la vie.

Barefoot Run: 800 m Repeats

One of the girls was late to practice today, because she was downtown getting a flu-shot. She started her intervals when the other kids were darn near done, so I ran the last 2x800m intervals with her. After those, I decided to turn it into something I could consider a ‘workout’ — so I did another 2x800m and called it a day. Not super hard or very fast, but it seemed like just what the Doctor ordered. I haven’t been feeling great lately, and this was just enough to get the engine going, but not enough to really suck the life out of me. Plus, the barefoot running really seems to help my ankles with every passing week.

4 x 800 m:

3:12
3:10
2:59
2:58