Trails!

Providence hills up to the mouth of the canyon.  

T- 1:05:15 (7:15) 150 Vertical 500'

Afterward I spent 16 hours at work before calling it a day.  Yuck.

Big Hill Workout - 

One of the toughest big workouts ever and only 11 miles on the books to show for it.  Which means that I loved it.  I was able to escape work at a decent hour to meet Jon at first dam.  We drove up to 3rd dam and ran up the trail to the wind-caves trailhead (1.75 miles).  From there we ran up the wind caves right fork trail to the saddle (5050 ft to 7350 ft) in 3 miles (11:49, 13:27, 16:40).  Brutal.  Jon was not slacking either.  We cruised down to the fork (7:52, 7:05) and headed back up the other trail to the actual wind caves (10:38 pace).  Finally, we could stop climbing and go home.  That inspired me to go fast and so I did.  Now I am sore.  (6:44, 6:59).  The last 2 miles heading back to 3rd dam were not easy and not fast.  But I was spent.  Great workout. Thanks Jon

T-1:49:00 11.1 miles (9:49) Vertical 3000'

AM: 8 miles - 

Legs pretty fatigued.  

PM: 6 miles -

Legs stiff AND tired  (whine, moan, complain....)

10 - Young Ward

Legs still unhappy, but getting better. The pace was at least decent today.

T-1:14:10 (7:25) 149

Too much to do and so little time.  Just didn't happen.  Figured I would more than make up for it Saturday anyways.

Long Trail Run - 

Jon joined me for a long nasty trail run that was designed to get us ready for the Pokey 50 miler in may.  It the was the second longest run of my life and only a mile short of the Buffalo Run 50K+ I did last month. We started at Dry canyon and headed south  on the shoreline trail (aka Deer Fence Trail) until we ran out of trail at BSF Canyon. After returning to the car, we drove a few miles to first dam to resume running on the north section of BST.  We ran all the way to Paul's house to get some water and so Jon could use the head (again).  I just waited and ate most of Paul's yummy grapes.  The final section was tough but I felt surprising good.  Yes, my legs were tired, but no more than a 20 miler would do.  I was feeling frisky enough to hammer the last mile on the trail and blast my way down to the car (6:07 pace) for the last mile.

Great training run and one that should help with the nasty 50 miler before mentioned.  Thanks Jon for the company and for keeping the pace very even. 

I tried different foods today with the hope that my stomach would cooperate better than the Buffalo run.  I went with Water, 3 S-Caps, 1 camelback elixer, 1 granola bar, 1 snickers marathon energy bar, 1 small power bar, 30 grapes, 1 bananna, orange juice, no gu, no gatoraide.  No issues.  I think solids are the way to go for me.

 Boring Stats-

• Dry Canyon to BSF 7.57 miles (1:08:46) 9:11 pace
• BSF to Dry Canyon 7.57 miles (1:10:23) 9:18 pace
• First Dam to Paul's 7.87 miles (1:09:49) 8:52 pace
• Paul's to First Dam 7.87 miles (1:09:44) 8:52 pace
• Overall 31 miles (4:37:57) 8:58 pace
  
• 149 ave HR
  
• 171 max (last mile)
• 3700' vertical

* I had about 9 mins to run one more mile to tie my buffalo run 50K race from last month.  The vertical was almost identical with today's about 100 feet less than that race (according to sport tracks).  I felt 100,000x's better today than during that race.  (Not so) Funny  how that works.

* Weekly summary

75 miles - 7200' Vertical