Started out at the gym today with a thirty minute 15 Kilometer ride on the exercycle. That is about as fast as I can push. It involves the big boy gears and lots of intervals at the 9 to 12 settings. Then I hit all the leg machines, including the girly ones, with another increase in weight on each machine. Came home and rested about an hour and a half, and then scooted out to rockhound for a hike. It was just too nice and sunny an 88 degree day. They have added a new half mile loop called the Jepson loop that takes you from the visitors center to the beginning of the rockhound trail. That eliminates the half mile road hike from the visitors center. Now, if you do the Jepson loop to the rockhound loop, and take that out into the campground, do a skaters reverse, and return to the visitors center via the two trails, you get in a nice hard 3 mile trek. Picked up a few rocks along the way, but couldn't do much off trail hunting, because the uphills were dandy, but the downhills hurt the bottom of my knee cap. I didn't wear more deeply treaded shoes which I could have used. Will get those next time. Also need to get a cheap rock hammer. Find interesting rocks with crystals showing, but don't want to carry lots of big rocks back, so need to bash them and get some smaller sections. Anyway, I took a picture of the Jepson trail from the highpoint of the rockhound trail, and you can see the trail as it loops around the large mound. All in all a good hard workout day for the knee!
2 Mi 10:08 5:04 Pace 91' 5K 17:45 5:44 Pace 90' 4 Mi 23:20 5:52 Pace 90' 5 Mi 29:56 5:59 Pace 89' 10K 37:54 6:07 Pace 91' 15K 1:00:30 6:30 Pace 91' 1/2M 1:27:30 6:41 Pace 93' M 3:10:58 7:17 Pace 50Mi 8:22:50 10:03 Pace 94'
Just completed 40 years of running and racing distances from 1500 meters to 50 miles. After 4 back surgeries, surgeries to both feet, having my knee and ankle broken after being hit by a truck, and having had meniscus surgery in 2011, I have limited my competitive running to races I can complete in an hour or less. I think I have used up all 9 of my running lives, so I am hoping to stay injury free for a few more years! My goal now is to try and run 4 days a week with two days of quality work, and to supplement that with three days a week of weights and bike intervals at the gym. The Combination of Year/Kilometers (40 plus years and over 110,000 kilometers) have enjoyed their full effect on me orthopaedically.