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Recovery Week…

I posted Tuesday about an easy run with the HDR Tuesday night crew….

Wednesday, I rested some more!

Thursday I ran with the Hillview Kids. We did a “Follow The Lister” warm up. We followed this with a “Rock Set.” After that we did some partner tortures with hill repeats. We finished with a cool down. It was only 3.5 miles, but it included a lot of strength work. Enough so that I thought it wise to forgo the workout at Clays.

Friday the kids and I did a Leap Frog run. This ends up being 1 1/4 warm up, an approximate 1 1/4 Interval, a break, another 1 1/4 interval, and a 1 1/4 recovery jog. Here are the splits from the two Tempo Intervals:

Time Distance Pace
1 08:11.0 1.23 06:39.2
2 09:08.0 1.31 06:58.3
Average 06:49.1

Today I met Clay and Karl for a run in the mountains. We ran on the Pacific Crest Trail for almost 6 miles out then back. We ran on the trail just west of Lake Hughes Road. This section was immediately west of the section we ran as part of the Leona Valley Trail Races Half Marathon. This run went up, a lot, for the first two miles and then up some more after that. The high point of the run was 3.4 miles out. My Garmin shows a climb of 1500 + feet in 3.4 miles and then rolling ups and downs to the turn around. I had a lot of fun coming back. Clay took some great video of us out there running.  Here is his video he posted on his blog. 

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December 2012


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