Artichoke's Running Blog (Ken Spence)

7:00 a.m. 8 mile trail run loop with Tina.  From Settlement Canyon guardhouse up past Camp Wapiti in Left Hand Fork and up trail into Bear Trap.  A lot of uphill running.  One mile was 17:00.  Steep downhill back into the canyon at about 5 miles.  I took a tough fall at 4.5 and sliced my right palm pretty good, blood spurting all over the place.  Gashed my knee and some road rash on the side of my lower leg from the rocks, but no apparent damage to my knee otherwise.  Then 3 fast miles down the gravel road to the Dark Trail and to the finish.  7:20 fastest mile.  A nice morning run on the trails.  I always seem to have memorable runs with Tina.

6 miles at 6:30 p.m.  Quite warm.  Needed to get my 14 miles in.  My ribs are hurting some from my fall this morning, but not as bad as when I hurt them in January of 2009.  53:57, slow easy pace at 9:00 minute mile average.  Skyline to Grimm's and then along canyon rim into mouth of Middle Canyon and back home direct via Vine, 100 S., and 200 W.