Posts Tagged ‘trail running’

Yessi and me in the parking lot after our run.

Yessi and I tackled some tough trail running today at Faust Park. Yessi said she did not feel too good and her sinuses were acting up, making her sound pretty gravelly. But being the running Nazi that I am, I still made her run.

The nearby track was in use so we went to Faust Park and tackled the never-ending hills along the back woods trail. I was hoping we’d have our walking sessions for most of the uphill part because our first run was mostly downhill. But no such luck — we wound up on a long, gradual, never-ending hill during the second run and Yessi stopped to walk for about 45 seconds toward the end of the hill. Even though I was running next to her, I was as slow as her walking pace. It was a really tough hill and I was relieved Yessi was willing to run to finish the interval once we crested the hill. And even though she said she felt bad on the hill, she said she was up for completing the workout and doing another 6-minute run, which we did on flat grass and sidewalk.

Yessi stayed determined once again today and I’m proud of her for sticking through a tough workout, especially when she wasn’t feeling too good.

Here is our tenth day’s workout:

  • 5-minute walk to warm up
  • 6 minutes of trail running at an average pace of 10:57-minute miles
  • 4-minute recovery walk
  • 6 minutes of hill running at 13:22-minute mile pace
  • 4-minute recovery walk
  • 6 minutes of grass and sidewalk running at 11:18-minute mile pace
  • 4-minute walk to cool down
Total time working out: 35 minutes
Total running time: 18 minutes
Total Distance: 2.35 miles
Trail: Faust Park
Conditions: Partly sunny, 80 degrees
Yessi: Had sinus problems this morning but did not try to get out of the workout. We tackled some really steep and long hills in the woods at Faust Park. Yessi walked a little at the end of the second run but then jumped back into gear to finish the rest of the workout. She really hung in and I’m proud of her for sticking it out. In the future, I’ll avoid these grueling hills until our bodies adjust to the heat and Yessi is feeling better.
Follow Yessi’s progress with Runstreet’s Training Tales.
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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
Total time working out: 48:38
Total running time: 20 minutes
Total Distance: 3.45 miles
Trail: Katy Trail, from Hemsath parking lot heading toward Old St. Charles
Conditions: Sunny, 67 degrees
Yessi: Continues to stick with the program and keep up with the runs, never stopping to walk during running sessions and never complaining. Yessi did really well with the hill running at the end and we’ll begin incorporating hill workouts into her training program within the next few weeks.  Yessi has adjusted well to the running program and I am excited to extend our run durations next week.

Yessi's self-portrait after our trail run today.

Yessi and I did some trail running today to give our legs a break from hard trails and to enjoy a change of scenery. We started with 5 minutes of walking to warm up (it was chilly for May, in the 50s) then ran for 10 minutes before walking another 5 and then running for 5. We had not run for more than a 5-minute stretch yet but Yessi did great on the 10-minute run. We kept a steady pace and she did not have trouble completing the run. Our pace times were slower than usual, which is normal for trail running because of all the twists and turns and small obstacles.

Here is our fourth day’s workout:

  • 5-minute walk to warm up
  • 10 minutes of trail running at an average pace of 13-minute miles
  • 5-minute recovery walk
  • 5 minutes of trail running at12:05 pace
  • 5-minute walk to cool down
Total time working out: 30 minutes
Total running time: 15 minutes
Total Distance: 2.05 miles
Trail: Creve Coeur Park bike trails
Conditions: Sunny, 53 degrees
Yessi: Is doing so well! I have no doubt she will be ready for next week when I add more minutes to the running segments. We also have picked out a 5K race to train for, the I Love Forest Park 5K run on June 26.