12 miles @ 9:24/mi
It was very windy as Wayne, Kevin, and I started out this morning. We wanted to run toward the canyon but feared the canyon winds so we headed north on the canal trail...straight into a very strong headwind. We hadn't gone far before we decided the canyon winds couldn't be worse so we turned around and ran with the tailwind.
The canyon winds ended up not being so bad, that is until we started back down. Even then the trees blocked some of the wind. But the last 3 miles from the mouth of the canyon to home were straight into a very strong headwind. It was very hard work, but very satisfying when it was finished.
I've been faithfully working on core exercises on alternate non-running days. I'm counting on that helping me avoid injuries.
I started with this 5-Minute High Intensity Circuit Training for Runners. I recently modified it with some exercises from Why Crunches and Other Ab Exercises Won't Help Your Running.
I've also started doing some chair-assisted pull ups and chin ups. It won't help my running, but I've never had good upper body strength. I can't do even 1 pull up. If my shoulder allows it, my goal is to be able to do a front-grip pull up, a side-grip pull up, and a chin up. If I can also meet my goal to drop my weight from 172+ to under 160, that will help.
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