AM- Rather than run the trail, I decided to do the bench and run competition at the gym. You bench a % of your bodyweight as many times as you can (I had to bench 70%) then run a 5k. Each bench rep subtracts 30 seconds from your time. I haven't done much benching and no fast running in years so thought it would be interesting. I just wanted to beat a runner who did 4 reps, and Ken (gym manager) who did 9.
I did 11 reps, which I was happy with. I didn't want to overdo the run and injure myself, so started conservative. First mile was 8:06, second was 7:45 (note: I very rarely run faster than 8 min pace these days). I really kept increasing speed on the last mile and was working very hard- at the end, I was running sub-6:30 pace. Last 1.1 was at 7:09 pace, total time 23:43. Long cry from where I used to be, but good to get the legs moving. Who knows, maybe I'll sign up for an actual 5k again sometime soon.