Trails!

Providence Star

45 degrees and the 1/2 mile of trail was either pure mud or ice.  Kind of sketchy.

T-1:19:30 (7:57) 750' vert

House to Dry Canyon.  Trail was an icy mess, but I didn't have time to venture up it anyways.  

T- 1:15:50  (7:35) 750' vert

8 very easy on the 400W route.  

I got a massage for an hour last night and the timing was perfect.  Yesterday, my hammy and calf were locked up good.  She did a great job loosening it up.  Unfortunately, it tightened up again this morning and the massage pulled on my alleged tear so that it was pretty unhappy today.  Hopefully tomorrow things mellow out a bit. Oh, but I still feel the massage was beneficial.

Providence Star

Medium effort and happily I felt much better than yesterday.  

T- 1:14:30 (7:27) 750' vert

Landfill loop very easy

Long Run

House to Providence Star (5 miles) then along deer fence to Dry Canyon and then .5 mile up the canyon.  Deer Fence had a fresh dusting of snow over a mix of ice and dirt.  The footing was actually pretty decent.  Dry Canyon was much icier and lumpier.  I am pleased that I was able to maintain a decent pace on this hilly terrain.  Slowly and surely and I coming back.

T-2:07:25 (7:58) 1500' vert

Weekly summary- 60 Miles, 3750' vertical, 475 Mins (7' 55")

Next week I will run basically the same thing, but will increase the long run and possibly increase the intensity on the harder days a bit.