Went out on my own this morning and did Grinder. I wanted to see how close I could come to the AF XC team's standard of greatness for running up that hill, with out racing up it. If they do it in 9 minutes or less they get a special t-shirt. I didn't really throw down any race miles but averaging 8 minute pace up that got my heart rate up to 175 bpm. That is a mother of a hill and I made it to the top in about 9:30, then followed the road up to Grove Creek canyon parking lot where I turned around and headed back. It took me a quite a few minutes to recover because I was flying down the mountain. I stopped at a few sprinklers to cool down along the way. It was a great run for me and I did it about 3 minutes faster than I ever had. I am hammered now and might need a nap later. 1:13:24 for the 10 miles. (Omni- 517 miles) 1000 miles for the year!
| 