Like the canyon

No time tonight, just 5 easy to keep the dust off.  850 vert.

Wheeler/Icebox/Maples/Overlook to top and back.  Seems this area is my weekly mid grade tempoish run.  14 miles tonight, 2450 vert 1:08 to overlook, 53 minutes back down, 2:01 round trip.  Couldn't get'em turn'en over tonight, just no gas in the tank. Definatly feeling the accumulated fatigue of higher milage with alot of vertical over the past three weeks.  I need to keep it on for another 2-3 weeks to be where I want going into the hunski in Sept.  Not sure how to approach the 50K next week?? long training run I supose. 

Went for an ART session on the calves and a spot on my hip/upper glute that has been bugg'en for a couple days.  That stuff is some kind of voodoo.  I went in with a good degree of stiffness and some pain, walked out feeling perfect.  Though, he almost made me cry working on the hip, geeze that was painful, but took the knot out immediately. 

Short and easy 3.5 with 650 vert, then out for dinner with the family.  Needed the easy day, the ART, and a little family time to recharge the system.

Very nice 11 and 3100 vert tonight.  Best time yet to Lewis Peak, up in 58 minutes, RT in 1:45.  Wasn't really trying, just felt good to crank it up a little.  Not a soul around anywhere.  Hard to believe I can have a trail that amazing and a peak all to myself for two hours. Worrisome little thunderstorm just to the west over the Lake kept things lively as the trail is right on an exposed ridgeline for a good bit, not a great place to be in a lightening storm. 

I ran in my La Sportiva Crosslites tonight, a shoe I bought a year ago, but have been using alot lately.  Had been running 100% in the Wildcats for about a year, but after using the lighter shoe again, concluded they a little heavy and clunky. I am really liking the light minimal shoe. The crazy thing is i have also have been mixing in running in the Hooka One a couple times a week.  How's that for footwear phychosis?  I like the Hooka, don't love'em, but they feel good when my legs and feet are feeling beat up after alot of miles.  To me the analogy is this, running in the Hooka on really technical trail is like tying your shoes with gloves on, you can do it, but it feels clunky and awkward.  But then I tend to be clunky and awkward anyway, so maybe its just the pilot not the craft.  

3 Peak Link up. 30.6 miles 8235 vert. 6:50

3 week totals: 215 miles, 46,500 vert

I have always wanted to link up Ben Lomond, Willard and Lewis P.eak in a good long day, needed a long one today so that was the plan.

Getting comfortable being uncomfortable is a big part of the training goal for the 100 miler in 6 weeks and that was what today would be for the most part.  Right out of the gate things felt bad, legs slow, gut churning.  The morning, however, was very nice, off and on rain showers, nice and cool. 

Had to keep it in low granny all morning and clocked my slowest time to BL this year 1:58.  Even the night run was a little faster.  Coming back from Willard Peak, walking off trail along the ridge line I stumbled into the now familiar (both me with them and them with me I think) heard of Moutnian Goats.  They moved off just far enough for me to walk by, and stood and watched.  Crazy, like 15 big billies 20 feet away looking at me like "there's that knucled head runner again"

I felt a little better on the way down from Ben Lomond to the car, 7.8 miles in 1:03, my watch clicked 20 miles just as I opened to the door. I refilled and was off for the long, hot haul to Lewis Peak.  I was cooked and it was mostly a hike.  For comparison, I ran this earlier in the week in an hour, today it was 1:30.  I ran most of the way back to the car, though a couple of the rollers about did me in.  Great run, long, run, hot run, gald to be done run. 

PICTURES: (one loaded the rest are links, sorry)

Looking back toward Mt Ogden from the trail:

http://picasaweb.google.com/110731470557570571093/BenLomondLewis#5503394072766838594

Lewis Peak, Malan's and Mt Ogden (look close for the red dots)

http://picasaweb.google.com/110731470557570571093/BenLomondLewis#5503394082586313794

Up Close and personal with the goats (no zoom here)

http://picasaweb.google.com/110731470557570571093/BenLomondLewis#5503394103889824226

Looking up back at Ben from Willard

http://picasaweb.google.com/110731470557570571093/BenLomondLewis#5503394133905916946

Lookinb Back at Willard (cool off trail ridge route where the goats hang marked)

Trail to Ben Lomond from Lewis trail

http://picasaweb.google.com/110731470557570571093/BenLomondLewis#5503394175111779250

Ben and Willard (just behind and to the left) from Lewis

http://picasaweb.google.com/110731470557570571093/BenLomondLewis#5503394237601854658