Monday - rest day
08/06/2013
Tuesday - I had a flag football game at work, where I made the best catch of my life. Deep pass, one-handed leaping grab, in coverage, spin move to get away from a would be tackler, 45 yards, touchdown. Crowd (of 3) went wild. Ran a 2 mile warm-up before the game.
After work, I met up with my trail running group for a solid hill repeat session. 1.5 mile warm-up; alternated running 30 seconds and 60 seconds, hard uphill, then easy back down, for 30 minutes; 1.5 mile cool-down. Ended up with 5.6 miles and ~1,200 ft. of climbing.
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| Some FTRs, post-exertion |
Wednesday - rest day
08/08/2013
Thursday - Another flag football game at lunch, another 2 mile warm-up before it, no spectacular catch this time... back to reality.
Hit the Levee near Brown's Ravine for an interval workout. Lucy came along and worked out harder than I did. ~1.3 mile warm-up; 6 x 0.5 mile intervals at a hard effort (turned out to be 6:40-7:10 min/mile pace); 1.5 mile cool-down. Lucy went crazy in the lake after the workout. 7.11 miles, +243 ft. of gain.
08/09/2013
Friday - Rest day. Feeling pretty sore from the two flag football + speed work days this week, topped off with a mild cold. I've got a 50k race with +7,500 ft. of climbing in ~2 weeks. Feeling like I need a long run in the morning.
08/10/2013
Saturday - I planned to get up at 6 am, run out for 2 hours, and then run back. I got out the door at 7:30 am and got on with it. I wasn't feeling great, due to the cold and the muscle soreness and I planned to take things extra slow and just tough it out until I began to feel super. I climbed the hills up into the trail follows the El Dorado County line, towards Brown's Ravine. After I reached the Brown's Ravine trail, about 5.4 miles into my run, I stopped to drink some water and thought to myself "I don't feel like running out for another hour", so I decided to turn around, run home and relax the rest of the day instead. During the run back, I decided I'd drop from the Tamalpa Headlands 50k. 9.8 miles +940 ft.
Later that day...
Drove up to Cameron Air Park, a small community located adjacent to the Cameron Park Airport, where people are able to drive their airplanes out of the airport and into their driveways and/or garages (hangers). Cool.
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| Honey, have you seen the keys to the airplane? |
Sunday - I was feeling better and spontaneous, so my Dad, Lucy, and I decided to drive up HWY 50 towards Echo Summit and climb Ralston Peak. Neither of us have been up there and we've talked about doing it for a couple of years now. Beautiful hike/summit that is very accessible. The trail head is ~100 ft. from HWY 50 and the summit is only another 3.5-4 miles away (depending on if you take a short cut trail towards the top). We had a really nice day on the trails and enjoyed the stunning views. Lucy was an excellent trail dog! She was off-leash ~95% of the time and on the few occasions that we encountered other hikers, she stayed close when I called her.
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| I think this is our favorite thing. |
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| I keep Lucy leashed up on the cliff areas. |
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| Left to right: Pyramid Peak, Mt. Agassiz, Mt. Price, Lake Aloha, Jack's Peak, Dick's Peak, Mt. Tallac, Fallen Leaf Lake, Lake Tahoe, Echo Lakes, + a bunch of other peaks/lakes. |
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| Little swamp thing after getting a drink. |
Weekly Totals: 34.1 miles; +5,432 ft
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