But before heading out, I needed a plan. Mediocre Runners is against mindless slogging through miles for no purpose.  Now if I was going out for a long slow run just to enjoy the weather and being outside, that would be another story.  So I hit up Pat and asked his advice. Two words: Crossfit Endurance. I quickly found what I was looking for: 5 Min on, 2:30 Min off, 6 Min on, 3 Min off, 7 Min on. All out effort. This is a “lactate shuffle.” I have no idea what that means.

Anyways, I hit the trails and did a quick warm up on a flat part.  Then I hit the stopwatch and began my lactate shuffle.  The first 5 minutes were broken up my a stream I had to cross. So I started over and headed down hill a ways towards the Potomac. Then I headed up hill to work on my hill climbing technique.  My first 5 minutes were up more quickly than I expected.  The next two intervals were the same: fun, fun, fun.  I’m not sure the Crossfit Endurance workout was meant for some pretty steep trails, but I can say that was a pretty badass workout for only 18 minutes of actual running. I can’t wait for some more.

I almost forgot about the shoes! I’m no trail running expert, but I can say that I never lost grip on a variety of terrain: streams, rocks, roots, mud, dusty single track. The 840s bit and wouldn’t let go.  And they are FAST. I was grinning on the downhills. The minimal style and low heel also promoted a more natural mid foot strike. I love these shoes and can’t wait to hit the trails again.