The Black Track Cut No Slack

IMG_6242There are tracks like this in nearly every city or town with a school or recreation center. Sometimes running in an ellipse in the summer sun is just what I need. In off-hours, frequently, no one else is there. What a great opportunity to make a training meet-up with a friend who is at a fitness level close to yours. Early mornings on a track can also be invigorating. Remember this option; it’s a good one. Use it according to your needs, fitness level, and do check with your physician if there are any known conditions for which you should get a doctor’s OK.

Today for me, this is how I used the track.

warm up: 50 body weight squats (25 half, 25 full).

Ran 12 laps (3 miles)…

One Sprint per lap, or 1/4 mile…

Eleven 50 yard sprints…

Lap 12 was a 220 meter sprint…

1 quarter mile cool down walk…

It was 90 degrees Fahrenheit.

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Running Surfaces: 3 mile run in the cool Spring air

On my road running Altra Torins I ran 3 miles in intervals on the following surfaces:

+asphalt (has some spring, and impact absorption)

-concrete (almost zero spring or impact absorption, hell on joints, hell on eyes in bright sun)

-Ice under snow over asphalt (courtesy of JustDeb who says, “Don’t run on it!”)

+sandy clay (nice absorption, poor drainage, muddy)

+ground red granite gravel (best for all around drainage, absorption, nice on eyes in full sun)

+road base rock (good variety for lower extremity muscles, rougher on shoes)

+dried clay mud (variable, better absorption, sometimes hard / trippy, crackly / dusty)

+wild grass (variable, take a quick break or two to police for ticks – catch ’em early and tweak ’em off)

Can you guess which surface I do not recommend for running but which nearly every short-sighted developer and city planner in my area prefers as a trail building substance between subdivisions and open spaces, and in some cases, through open spaces? I’m sure you can.

Concrete has many positive uses. Running trails are not one of them.

Disclosure: I find it a pain to take photos while running so I cannibalized past photos of multiple surfaces…

IMG_0007 cropped-img_8281.jpg IMG_9752 photo(27)

Trails in Boulder County Open Spaces closed from flooding Monday, so a street hike was the next best thing. Mostly. Except seeing flood damage.