Trails!

Big Workout - Long Run 19 miles - 

Mike joined me today an man is he sorry for it.  I took him on the Beirdneau Ridge Trail.  That puppy is brutal.  I treated today's workout as a Big Workout with the meat of the workout the climb up to the ridge.  2200' vert in just under 3 miles.  I hammered the first half then died and slowed way down the second half.  We tried to go down the Green Canyon side but quickly gave up due to post holing.  Took all the fun out of a downhill.  So we headed back the way we came.  Legs were toast by the end.  

T-2:57 (19 miles) 9:18 ave 157 ave hr (176 peak) 3650' vert

7 easy miles - 8:40 pace

Easy Run - 9

Headed up to the Canal Trail from the house and tried to work the soreness out of the quads.  Still not seasoned for steep stuff yet.  

T-1:13 200' vert 139 ave hr

Providence Canyon from Maceys - 12

Solid Pace, nothing special.  Enjoyed the crusty trail up Providence in the cool morning air.  Almost didn't need a headlamp.  That is huge!  

T-1:40 (8:17) 153 ave 2000' vert

9 Easy miles - 

Canal Trail(s)

T-1:18:30 135 ave hr, 300' vert

Long Run in the Rain - 

Suffered through some AM soccer games with the kids in the cold rain then headed out for a run and suffered some more.  Rain and 40 degrees is a tough combo.  I was alright until my gloves were dripping wet.  Once that happened my fingers almost froze off.  Other than that, it was fun splashing up the roads and trails.  Shame I didn't see anyone else out there...

Home to Guinavah Malibu Campground via sumac dr.

T-3:06 (8:05) 1750' vert 146 ave hr