Dare to be great!

Recovery day:  Legs are pretty sore, hit the Red Rock Trail, pretty sloppy muddy down low, slow and easy, legs started to loosen up as I went.  Just four as I snuck out of work to get it done.

Legs were still pretty tight this morning.  Decided to hit the snow covered dirt road from Bishop Tuft's property out to Poverty Flats.  Just kept the pace easy and was able to cover the miles with no problems.  Nice clear, cold rural Utah morning run with the dog.  

Up early and did another flattish recovery run.  Ran on the country roads up into Poverty until I hit five miles then came back the same way.  Kept the pace easy just under 9 minute miles average, still some soreness in my quads but can't really feel it unless I push the pace or downhills.  Hoping to get a long run in this weekend.

Started from the EMS building and ran up to the mouth of the canyon then along the foothills until I got to the hot springs then back the way I came.  Some crunchy, icy, snow made for some spots a little more challenging.  Another single digit morning, but at least we have no inversion in our valley.

Four easy road miles around the hood this morning.  Hoping to do a solo marathon tomorrow morning at an easy pace to get some time/mileage under my legs. 

Went to the paved trail starting in Central.  Wanted to get a long run in and keep it around four hours.  Tried to keep the miles around 9 min pace.  Went along the path until the trail head to head up the canyon.  There is some pretty good hills on the way out to keep it interesting.  Stopped at the half way mark to eat a protein bar.  Had one gu on the way back at about mile 20.  Ended up with an average pace of 8:47 and a total time of 3:50.22 without pushing the pace at all.  My legs were definetly tired when I was done though and were still sore a bit when I began.  I haven't ran that far for almost a year with probably not even a training run over 20 for that long but I have had some long grueling days in the mountains training.  Now just got to figure out how I am going to run 50 miles in a couple weeks.