Like the canyon

Easy half hour on the boulder field loops.  Made the mistake of gunning up the first section of Indian Trail, not a big deal, but kinda flared the Achilles a bit.  Shouldn't have done it, but I have a real self control problem when it comes to single track, hills, and legs that feel fresh from not running much for a week. Kept it pretty easy for the most part.  Giving recovery a 6.5 out of 10.  Coming along, but has a ways to go.

On another note, best run (ski type) of the year this morning.  Hiked the 20 minutes from JP to the top of the tram to the top of Mt Allen, multiple 1000's of vertical fresh all to myself! Took the skis off, walked down Taylor Canyon, and home.

Easy hour on the boulder field loops again.  Kept it pretty flat.  Achilles felt much better tonight.  Running really easy.  7 out of 10 on the heel scale tonight.

Half hour easy, RAIN, boulder field loops.  7 outa 10 again.  Treament seem to helping.  Morning soreness is pretty much nothing, post run soreness is minimal. Runs are easy though, so weill see when they get long.

Finally!! First run in over a month that felt good all the way through.  Started easy to test things a bit, and slowly wound it up to just a notch over easy pace through the run.  Give it an easy-moderate on the flater sections, a little more toward moderate effort on the hills, took the downhills very easy as that seems to bug my hip, which happy to say was the only thing with any amount of discomfort at all tonight.  Calf/achilles was pain free all the way through! If A.R.T. is vodoo ASTYM is some kind of witchcraft.  The hip thing is improving quickly, as I think it was tied to a poor stride trying to favor the sore heel.  A little rolling with a baseball after a run and it mellows right out.  Still going to be on the easy/light program for another week or so at least. 

7.65 miles at an 8:06 average pace with 940 vert. easy/moderate pace. BST, BF loops, BST out-n-back to the waterfall cutoff to the pond trail. 

Really wish I was going to run across the Big Ditch with the 10 or so Ogden runners headed down there tomorrow.  

Another quick note to myself. Running again in the clod hoppers seems to help with the achilles, blaming flat shoes for part of the problem.  Running in clod hoppers with a heel wedge sucks, as they are at least a pound each and really make it hard not to heal strike, which bugs my knee.  Love the flatter shoes, don't like what they do to my calf/achilles. Need options.

Easy paced 45 minutes. Heel feeling a little tender tonight, but nothing alarming. Some self administered ASTYM post run. Continued improvement is good.

Longest run in a week and half.  Was a bit nervous going in about how things would feel as last time I ran this far I was a wobbling mess by the time I got back to the car.  Things felt good, but a bit sluggish going out, negetive split and much stronger on the return trip.  Cutting my miles and running time down the last 3-4 weeks, it seems it takes me an hour to "warm up".  Most of my longer runs feel better after I have been moving for 45-60 minutes. Shorter runs, my legs feel heavy and slow. 

13.3 miles, 2100 vert, 8:53 pace, which,  for the route, I am totally happy with as there was very little push of the pace at all.