Quick Lunch Run - 20 mins

THE WORKOUT:
20 minute run - med/high intensity

Today over lunch I ran down to the French Broad the back way through South Montford. From there, I took River road to the South Side of Smokey Park Bridge and took the sneak up the sketchy steps to the interstate. I was chucklin to myself about how Ben and I ran up on a dude getting a B.J. in his car by those steps about a year ago. Sure enough, there was a Jeep Cherokee parked up under the trees blocking the road so I had to pretty much right by the driver's side window. This time a dude had his face buried into the passengers chest. I sprinted up the steps trying to act like I hadn't noticed anything. Surely there must be a more discrete location to park one's car in all of Asheville for a little nookie. The run lasted 20 minutes and was kept to an average of 7:20 min/mile pace. Afterwards I stretched and did a little upperbody work (push-ups, crunches, plank)

Sunday Brick - Bent Creek

THE WORKOUT:

Ride to Bent Creek (45 min)
10 minute transition (Hide bike in woods and change)
Run Rice Pinnacle FR w/ Pack (45 min)
10 minute transition (retrieve bike and change)
Ride Home (45 min)

This morning I left home at 4:30 and rode to Bent Creek. The trip was faster than usual after having put slicks on my mtn bike. Once there, I transitioned to running/trekking and hid my bike in the woods. I kept the run around Rice Pinnacle at a moderate pace and felt solid. The ride back home fell pretty quickly and my SPOT Messenger worked well once out of the woods. I feel like I'm fully recovered from UTVA and ready to throw down for Shut-In. I've set a goal of dropping down to 154 to help get up the mountains a little easier.