Like the canyon

Nice and easy hour or so on the trails.  Cruised along and tried to avoid the muddy sections.  Probably 6.5-7 miles.  Felt alright.  Not great.  Legs have plenty of go, heel says nope.  Really have to try hard to keep the brakes on, my legs want to run fast toward the biggest hill I can find.   

Easy 45 minutes out and about.  Mtn bike plauge has begun.  I know it's bad when I have to stop and look both ways at trail intersections as not to get run over by sporto on a full suspension bender.  Ran by my ski buddy Mic a couple of times.  He was on his bike so I didn't even look up, finally stopped and talked for a bit at the first bridge in Taylor.  Mick is tough on the bike, usually see him peddling up Malan's in the dark mid-winter.  Running it is tough enough, peddling it....geeze! 

Things feeling a little more loose tonight so I put a liitle more effort in. Been a while, seems like every post is easy pace for...months. Felt good to blow the dust off a bit. Encouraged by the 6:05-6:10 pace on the flat service road for 3/4 mile in the first 1/3 of my run that felt about like I always run it, just never knew my pace, didn't feel hard. Also felt encouraged by the 5:35 pace I managed on the downhill outa Waterfall to 29th. Most of all I was happy with the 7:40 average pace for the run with 1020 vert over 7.8 miles. It wasn't easy, and was out right all out at times and moderate at others. Great run, it has been 4 plus months said I have put in anything above a moderate pace on a training run, and those moderate efforts have been short and far between

7.8 miles, 1020 vert, 7:40 pace.

Easy 45 minutes with a little moderate pace in the middle. Felt better running easy.

Easy paced 40 minutes.  Heel a little sore tonight.  Low energy, legs kinda felt blah. 

Started out early this morning with a friend who is just getting into running.  He is a pretty fit guy, my full time ski partner, cycling buddy and close friend since we were like 7 yrs old.  He is about as close to a brother as it gets, so given our history I wansn't sure what to expect as things with best freinds and brothers can get pretty competitive. 

Right off the bat I could tell competiveness would not be an issue as he seemed content to run his comfortable pace and enjoy the run.  We started at 27th street and headed north on the BST across 12th street and beyond.  I was running really easy and doing some out and backs to keep him close as he would fall a bit behind on the hills.  We had a blast, and it was fun to give him the tour of an area where I spend so much time. 

My olny moderate miles were the couple catching back up to him as he turned around about 1/2 mile before me, giving him a mile or so head start.  He rocked it! ran every hill, even the dierect climb out or Rainbow back up to the south bench and he ended up with about 11.5 miles.  My extra running put me just over 13 miles.  He's pretty psyched to keep running so I'm sure the competitive runs will happen soon enough. 

I got home, changed clothes, drove a couple of blocks to my son's soccer game, drove home after, put the running clothes back on and went out for another easy paced 6.5 on the south BST. 

Not feeling 100% yet, heel is still sore at times, but overall improvement, hip/quad/glute thing is still a little naggy but improving as well.  Rolling with a baseball on the quad/upper glute helps huge, working the trigger spot at the top/outside of my calf helps the heel.

19.5 miles, easy pace, 2600 vert.