The Katy Trail in full bloom.
Yessi and I did more trail running today, this time on a wider, flatter surface at the Katy Trail in St. Charles. The trail is nice to run on because it’s composed of a firm dirt and tiny gravel mix that is easier on your legs than asphalt or concrete.
We started with 8 minutes of walking to warm up, while my GPS watch was searching for the satellites. We alternated 5-minute walks with 5-minute runs for a total of four runs and four recovery walks. I had planned on three runs but Yessi said she could do another so we ran for 5 minutes, finishing up by running up the steep incline. Yessi did great on the hill at the end and barely slowed down at all, averaging a 10:10-minute mile pace for the last 5 minutes. We walked a cooldown and stretched.
Here is our fifth day’s workout:
- 8-minute walk to warm up
- 5 minutes of trail running at an average pace of 9:46-minute miles
- 5-minute recovery walk
- 5 minutes of trail running at10:05 pace
- 5-minute recovery walk
- 5 minutes of trail running at 10-minute mile pace
- 5-minute recovery walk
- 5 minutes of trail running, including hill at the end, at 10:10-mile pace
- 5-minute walk to cool down
