Trails!

Providence Canyon 9

Easy run to let the body continue its recovery.  My butt is extremely sore.  I figure the big hill on Saturday kicked it pretty hard.

T-68:30 (7:37) 150

Medium Workout - 

Hilly workout today as I ran up to Dry Canyon and did 1.25 up the canyon.  The trail was pretty icy and the footing was tough.  I was doing 12-15 min/mile and about 8 coming down.  Not exactly blazing fast.  I did enjoy being in the mountains though. As I went by the entrance to the BST, I decided to follow the trail for a bit to check out the condition of the trail.  I would say it is about 60% ice and 40% dirt.  It needs some time to thaw out.  As I started heading home, I saw it was 6:57 and I was 5 miles from home. Time to get going.  I put the hammer down and got home in just under 30 mins (downhill).  Good solid workout that I am sure I will feel tomorrow.

T-1:38:00 (7:54) 158

AM: 8 slow boring miles

PM: 5 full court basketball "miles"

Small Workout - 

Today I did the first official tempo workout of the year.  I have done plenty of faster stuff just not an official go for x number of miles at x speed planned tempo.  I did start out small and manageable.  The plan was 3 miles warmup at 7 min pace then 5 miles at 6:30 pace followed with 2+ cool down at whatever pace.  It worked out well, but I did stick to the flat Young Ward Loop course (nice and flat). 

• 6:22
• 6:30
• 6:28
• 6:26
• 6:24

Easy 6 on Planet Walk

Trail Run - 

Er, it was actually more ice than dirt, but I am not complaining.  I did 2 laps of the River Trail.  The first one with Jon at a nice and slow but slippery pace.  The second lap was 1 mile shorter and Jon ditched me 2 miles into it due to misc. pains.  One was a pain in the butt.  The run was great even if it was a bit cold and windy and icy.  Its too bad we did it so early as it is sunny and nice out now.  So, I had better get out and enjoy it then....

T-2:03 (8:12) 148 ave

* One week until my 50K.  I am going to treat it as a marathon.  I began my taper today with a few less miles then normal.  Next week should be pretty easy, especially thursday-friday.