again, not slacking!

June 6: strength training (shoulder is getting very sore)
June 7: elliptical trainer and stationary bike (60 mins total)
June 8: 50 min light jog around False Creek

Saturday, June 10, I did Seek the Peak, 16.7 kms of uphill from Ambleside Beach to the peak of Grouse Mountain. The climb is about 1250 meters (4100 feet), and includes the Grouse Grind. My total time was 2:20:20, which puts me slightly below the middle of the pack, although I was pretty happy with my performance overall. The race definitely poses a mental challenge. As I was running up Nancy Greene Way to the base of the mountain, I felt like "Are you kidding me? I have to do the Grind now after 10 kms of uphill running?" Here are my stage times:
Stage 1: 18:28 (North Van from Ambleside)
Stage 2: 43:45 (Capilano Park)
Stage 3: 54:16 (Grouse Grind)
Stage 4: 23:53 (to the peak and back down to the chalet)

Sunday, June 11: bike ride out to Burnaby-Edmonds and back, so maybe 34kms of riding
Monday, June 12 (today): Boot camp. Today was a beach day, focused on sprinting. I am not sore from Saturday, but will be sore from the sprinting this morning. I also jogged there over the Granville Bridge and back over the Burrard Bridge.

I am afraid I have to cut strength training out of my workouts for awhile as my left shoulder is in constant pain, even when I am not at the gym. It is frustrating for me as I have seen real gains over the last few months, but healing has to come first. I don't want a long-term disability coming out of this.