Note
Taking a break because your knee hurts? Turned your ankle one too many times this year? Well, have I got an offer for YOU! If you or someone you know can't compete in Raid The Hammer on Sun. Nov. 11, but you still want to be part of the social event that will close the 2007 adventure racing season, GHO still has a few (OK, many) prestigious volunteer roles available to qualified applicants. Come on out - you know you want to see your friends! FB? Gally? 'Bent? Contact Nina AT dontgetlost DOT ca. Thank you!!
Running warm up/down 15:00 [1]
As I headed downstairs in my running clothes, ThunderDog ambled into the kitchen and stared meaningfully at the cupboard where the dog treats are kept. She normally chooses food over any of life's pleasures, but when I saw her resigned-looking face, I just had to ask her if she wanted to come out with me. My senior dog morphed into a dancing puppy on the spot, leaving the treat cupboard behind. That never happens! We ended up doing a longer loop than usual, and she galloped much of the time in spite of the hot day, which allowed me to do a slow run. She has now arranged two throw pillows nicely around herself on the couch and will probably snore for the rest of the afternoon.
Running (Trail) 25:00 [4]
Hot day! I decided to add a twist to Short Bruce Loop by introducing a hill progression near the start. First a moderate hill (fire road around Thinker's Hill up to the lookout) with a good recovery, then a medium hill (Raspberry Hill) with a short recovery, then a big-*ss hill (Big Hill). At the end of the Loop, just when my heart rate was returning to normal, I came up Hawk Hill to Thinker's Hill lookout, then back home. Fun way to add some difficulty, and it's nice to have good hills 3 minutes from our back door. The medial side of my left (good) knee is slightly painful when I run, as it was after the trek portion of Saturday's race. I think it will heal soon enough, but I'll take it easy this weekend.
Note
The running was supposed to be a warm-up for Power Yoga, but today's training clock has officially run out of time.