(Got this image off of Krupicka's blog)
I finally got back out for a Thursday morning run with C.R.U.D., and my knee is doing great. I am energized simply by the fact that I have no pain after the run! As you can see by the topo and elevation chart above (if you click on the picture you can see a very clear map and numbers), these "tempo" runs are 4.2-ish miles up (to just shy of 8,000 ft.), and then its just a leisurely run back down. Everyone starts at their own start-time, trying to get to the top at 6:40AM. The times range from about 34 minutes to just over an hour. I am right at about 50 minutes, which makes me one of the slowest out there...
...but the workout is great, the views are amazing (you see the city lights on the way up, and then the sun rises for the run down), and realizing that others are out there also, and running up the hill WAY faster than you are, it keeps you going.
I did these runs as part of my training for the Death Valley Trail Marathon last year, and, I am planning on keeping them up as I think that they will help build a good base for the Grand Canyon R2R2R this May (43 miles; 13,000 ft. of elevation gain). As soon as we can coordinate it with the kid's school schedule, Elke plans to come out for these runs as well.
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