Like the canyon

1:08 on the 'mill. Easy.

Easy to moderate 1:10 on the 'mill at the gym.  Treadmill at home is down for a bit, running at the gym.....not so great.

Just a bit over 2 hours on the trails tonight.  Cold, but not bad until the sun went down, not a soul out at all, well, except one of the go fastie kids. Turns out the out-n-back I've been running is just under 14 miles, a mile longer than I thought, love it when that happens.  Easy pace, felt alright, legs feeling a little heavy, guess the miles and time are adding up over the last 4 weeks. 1.5 weeks to an easy week. heel/calf feeling 85%, I'll take it. 

Pretty obvious cat tracks in the new snow on and around the trail south of 12th street.  Been hearing about, and seeing alot evidence of those big kitties in that area latley.  Tracks toninght left me kinda feeling tense through the run, got over it by the end, wuss!

Check out this cool pic taken a couple of years ago right above the BST on the North side, that's a big ktty cat.   

http://gazelem.files.wordpress.com/2008/03/canyouseeit.jpg

Nice little run up Malan's peak tonight.  Legs felt better than expected.  Deserted up there, only saw the butt sledder, but he's up there full time I think.  Top half of the trail is a mess from all the wind.  Drifeted over and rough, but the knee breakers are gone.  Bottom half is buffed and fast.  Good times. 

Nice little 6.4 running in circles between 27th and Rainbow.  Funny how you can run for almost an hour, get in over 6 miles, and really go no where.  There are so many trails spider webbing all over the boulder field that I probably only ran a mile of the total over the same trail.  775 vert. Mostly easy pace.

Oh, and I saw the butt sledder again.  Kinda freaking me out, I see the guy every time I go out up there, no matter the day or  the time.  Butt sledder will be refered to from here on as "the ghost"

No luck at Wasatch!.....Signed up for the Bear....might need to find one more 100 this year.

Repeat Saturday run.  Malan's to the BST, head north as far as I can go, turn around and run back. Trail at the top of Malan's is improving though it's still western up there, hard to keep the rubber side down for the last 1/2 mile or so. North BST is pristine, no mud, very little snow, just lots of fun runn'en. Ran into Aric and Les at Rainbow, hope their lottery went better than mine.  Last long run before Red Hot in 2 weeks, really looking forward to that one, though I have no idea where my race fitness is as I haven't had my heart rate above 150 in over a month. Given that, I dont think I'll taper much, slightly easier the week before is about all. Be fun to see if I can shake off the lazy, slow legs. 

Heel and calf are a little tender after today's run, hope it's not an issue for much longer.  Miles and vert were about the same this week as the last 2 weeks, but the effot was just a bit higher, pushed it just a little here and there.  Also, I am starting to not use my heel lift  in my shoes as much so that's putting a little more strain on things, but gotta start to get off the training wheels sometime. 

Today: 19.75 miles, 4420 vert, one gel, one water bottle, not too much bonk. Ghost sighting, yes!

Week: 61 miles, 9300 vert.  Ghost sightings: 4