This morning I was up at it early brewing up some coffee and kicking myself out the door to get a hard run in before we went to do weights. I have been trying to get my self back into sharp running shape and decided that I needed one more effort in the sneakers this week. I went out to the canal at ran the classic (those of you who have done a Turkey Bowl know it well) 6km course. I wanted to try and do an evenly split hard paced 6km, and picked a pace time of 3:36 for the KM's. It was a hard pace for me to hold on the way home and I got a couple shocks when I looked down at the GPS when my pace was slipping a bit. I held on alright, but a weak 4/5 km cost me the pace I was looking for. I wanted to hit 21:36, but i got back 21:54...and apparently the course is a bit short. (I did have to go around some construction which cut a corner.) Overall, I was happy with the effort, but the time leaves me with some room to pick up. I hope to nail another 6km before the snow and ice show up.

After a needed POW, it was strait to the gym for a heavy weight session with my boys: Gab, Mark and Angus. We subbed in squats for one of the pulls to mix it up and that plus the run has left my legs toasted. I am feeling strong in the gym, which is a great improvement over some rough experience with heavier weights I have had the last couple years. It was a good session, and a good training day.

Sadly, we were unable to meet our whitewater cousins for a clash of the titans III today. We will be making an effort to pick an event for next weekend and through down the Gauntlet once more. If any C4C fans have any suggestions of training competitions they would like to see us go for, send them out way!