trail running55:02 8.22 km (6:42 / km) +136m6:11 / km ahr:134 max:150 slept:7.5 shoes: Brooks
Had to take the Matrix to Toyota for its recall check up, so ran from there. Easy zone1 - despite Karen's suggestions...! Major construction/storm sewer work in Bowmont Park so had to turn at the bottom of the hill. Took it very easy back up the hill. Back to Charlesglen in time for a mocha coffee (free!)
% min walk before and after = 45 minute run.
5 PM
yoga1:00:00 [1]
Worked on 'chadarunga' (?? probably got the name completely wrong!) which means you start off in a plank, go forward and then down by 'just bending your elbows'! Anyway, enough that I was actually sweating. However, Debbie does try and make sure that we are all doing it correctly and not putting undue strain on your back.
trail running hills (CRR masters) 1:58:10 15.49 km (7:38 / km) +147m7:17 / km ahr:135 max:174 shoes: Brooks
decided to run to Canmore Park. Started off with my usual 5 min walk. Warm up run once I met up with Roger and Helly.Then drills. Then 4 x the usual hill and fast feet back along the top.
1:14
1:18
1:16
1:18
On the last hill I really tried to keep relaxed, head up looking to the horizon and pump arms. Slightly slower but I think my technique was better.
Around the park to cool down then 5 min barefoot running - picked up a ton of sticky poplar buds.
Then back up to North Haven and finished with a 5 min walk.
It was only 16ÂșC but we were seeking the shade! Just not used to it, I guess. Roger and Helly are heading to World Masters Track and Field in Sacramento in mid July - they need to do some serious heat acclimatization before then
That's my second run >15km in a few days - better watch I am not doing 'too much too soon' And we have RTW on Sunday!
Did some stretching after I got home
Coaching juniors "Into the forest". Lasted for 2 hours so logged about 20 minutes. Started at Edworthy and ran along to Lowery Gdns. A lot of kids away, so high coach/kid ratio!