Trails!

Providence Trail -

Was really dragging this morning.  It was pretty dark until I got to the mouth of the canyon.  I think I slept through half the run too.  Just plain tired and a bit sore in the knees from my long day saturday.  I guess helping to put in a sprinkler system at my sisters house is not good recovery from a long workout.  Weird. 

Bike - 45 min

Run - 70 min

1900' vert

Deer Fence to a bit up Dry Canyon 

T-Bike 42:00

T- Run 62:30

Vert 1600'

Deer Fence to Millville Canyon and then 2 miles up the canyon and back.  Things are finally feeling better for me.  I think I have been riding the bike too much and my knees are permanently sore from that.  Deep knee bends really hurt.  Tomorrow will be a no bike day.  Mostly due to the flat I got during my ride to work.  I made it to work, but sometime while there it went flat.  I couldn't ride home and have yet to fix it so that is that.

T- Bike 40 min

T- Run 65 min (9:15)

2000' Vert total

Drove up to one of the 12 providence churches and ran from there up the canyon.  1 mile to dirt.  7 miles on trail.  No new trail to explore in over a week.  Lame.  1 mile back to car.  9 miles total.  1:23 (9:12) 1750' vert

PM: Ran in my new New Balance MT101RX's!  Sure, I ran on sidewalk pushing the stroller, but they felt great.  There is not much to them. Hopefully they have enough to keep me from hurting myself.  Short runs only.  I like them though.  2 miles to the park and back.

Green Canyon - 

4 miles on the singletrack and back.  There are sections of the lower trail that remind me of the upper section.  (Tall grass and plants covering the trail)  Yep, the stream is STILL running too.  Shoes felt great.  They drain well when wet, although my foot does move a bit too much when wet.  Good trail for those shoes.  Smooth singletrack.

T- 1:12 (9:00) 1250' vert

Speed Goat 50K  - 

Ok, this isn't the official course, this is Cody's Version.  Its much easier, but still awesome.  I am in SLC for a cousin's wedding so I got to spend the morning in my old "backyard".  I rode the mtn bike from my parents house in Cottonwood Heights to Snowbird, via Top of the World Drive.  I also took the Temple Quarry trail (2.75 miles of singletrack parallel to the road).  The rest of the way up the canyon was a grunt up the road.  It took me 1:40 to get the starting line of the Official SpeedGoat 50K course.  I ditched the bike in some bushes and grabbed my waterbottle and hit the trail.  I ran this course just over a year ago so the course was a bit fuzzy in places, but for the most part I covered the first 6.5 miles of the course as close as I could.  It involved lots of hiking and even some crossing of snow slides.  Its rocky and steep and really tough.  It took me 1:42 to get to Hidden Peak (top of the tram).  It was only 6.5 miles where the official course is 8 miles so I defintely missed some extra running in there.  Either way, I tagged the peak and headed down mineral basin so I could go though the tunnel.  Once I got there, I saw that the tunnel was closed so I headed back up and over the saddle and down to where the route comes out of the tunnel.  From here on, I hit various sections of the course, but mostly was haphazardly heading downhill.  I ran some simgletrack, but mostly it was road.  I eventually wandered over to where my bike was and decided to call it a day and head home.  I was hammered and tired.  It was my longest run both in mileage and time since the injury and although things were sore, I think I am just fine.  It looks like I am in the clear.  I am sad I missed El Vaquero Loco today, but missing it gave me the chance to go to the wedding and take a bit more time to recover.  I am happy where I am at though and look forward to the next "thing" (read: epic run or race).   Speaking of that, I actually signed up for a Duathlon next weekend.  Its in Ogden and is all on trails.  Run 4, Bike 10, Run 4, Bike 10.  Winner last year was in around 2.5 hours.  Perfect.  I have been accidently training for this race for weeks now.  Should be fun.      

Anyway, the bike down the canyon was a blast, even a bit scary.  10 mins to cover 6 miles and lose 3K feet.  20 more mins of taking the long and hilly way home and finally I was done.  35.5 miles.  My version of the Speedgoat 50K duathlon.  

T-Bike 1:40 up 3200' vert 12 miles

T-Run 2:32 12.1 miles (12:35 pace) 3900' Vert

T-Bike 30 min 11.5 miles 100' vert

Total Vert- 7200'

Profile of the Run Portion