Trails!

AM: Small Workout

1 mile warmup then 9 mile Tinman Tempo (6:15ish pace) on Young Ward Loop.  Felt good until Mile 6 & 7 where my stomach ache slowed me down. Finished with a 1/2 mile cooldown

  6:15, 6:17, 6:13, 6:11, 6:11, 6:24, 6:26, 6:20, 6:04

T-1:06:28 (6:20) 10.5 miles 63 ave 175 max

PM: The family is still off in Montana so I headed out to the trails.  I ran on the River trail taking the right fork up to the Bridger Lookout.  I returned via the regular trail by third dam.  Slow pace as I was tired from the morning workout.  Lots of miles today, tomorrow will be easier.

T-1:10:40 (8:19) 8.5 miles

Green Canyon 4 out and back

T-64:00

Easy 8 on Providence - River Heights Loop.  

Big Workout - 

I officially signed up yesterday for both TOU and TOU half.  I just can't say no.  What is my problem?  Since I am now committed, I decided go for it over the next month and see what I can pull out.  That meant that today was an early awaking to go visit BSF canyon in the dark.  I drove to the east end of hollow road and started up the canyon.  I was greeted by the usual 30mph canyon wind for the first ~2 miles.  I went up the canyon 6.5 miles to the park at a slow pace (7:20ish ave) then did 7 miles of tempo down the canyon.  The goal was 6 min pace.  I nailed it, but was very fortunate with the monster tailwind towards the end. 

• 6:00
• 5:59
• 5:58
• 5:59
• 5:50
• 5:48
• 5:57 (last .25 was up the big hill on Freedom run 15K course)

Cooldown back to the car.  14 miles total

T-1:33:20 (6:40) 159 ave 172 max

easy 6

Long run - 

We went camping last night just past Leatham Hollow in BSF Canyon.  The weather was perfect friday night and we enjoyed the company of Paul and Stacey for a while around the campfire.  It was a quiet night until about 1am when the rains began.  They were light at first but by 5am they were quite heavy.  I am going to have to give on this camping thing if it is going to rain EVERY time I go.  Sure makes the tent soggy.  I was drenched by the time we got the gear loaded up and we split.  I was meant to meet Paul in the canyon halfway into his run, but due to the rain, I figured he wouldn't show.  I figured I would wait until it stopped raining for my run too.  As we cruised down the canyon, we saw a drenched rat running up at 6 min pace.  That HAS to be Paul.  Crap.  He quickly guilted me out of the car and back into the rain.  He was nice enough to let me ease into my run with a nice warmup mile of 6:20.  Uphill.  That set the tone for the rest of the run.  I dropped him off at his car with an average pace of 6:17 over 11 miles.  Thankfully, the rains stopped and it became a nice day for a run.  I followed the TOU course to Mile 24 then headed home.  I slowed down once Paul left, but tried to keep the pace reasonable.  My legs complained but they got me through.  I even was able to finish strong with a 6:27 mile.  Thanks for great run Paul.  Definitely memorable.

T-2:14:11 (6:37) 20.25 miles