3 mile warm-up on wood chips with 21 chin-ups at 1.5 miles
5 hills at sand dune park, (barefoot) sprint uphill for x seconds, walk the rest uphill, run back, rest for 12-25 seconds before starting next sprint.
21, 25, 25, 35, 45 seconds
2 mile cool down on wood chips
I've noticed some soreness in my feet and calves from the increased trail running (and xt wings with 700+ miles on them) and I decided I'd better strengthen them up not just for trail running, but hill running too. I could do the beach, but it wouldn't get my calves and forefoot and arch really going like taking a step on the steep sand dune and having to balance as you lose 70% of the stride you took. Also the max efforts gave me a real good aerobic workout. Overall a good controlled workout. Tomorrow's temescal (good climbing and fast downhilling with jimmy) so we'll see how my body really is with some back to back hill stuff.
Reservations all set for Shadow of the Giants 50k.. or "my 1/5 of a ragnar" race in 2 weeks and 2 days