I got up at 5:30 to meet my sister for one of her long runs. We started at Shriners, ran down to City Creek, to the top, and back. It was not bad, temp wise. The canyon was great, with very few cyclists buzzing by. We saw 7 or 8 despite the fact it was a no bike day. The water fountains at regular intervals were a blessing. Shannon had lots of stops. Our overall time was 2:55 with all the pauses to stretch and eat powerbars, etc. The actual running time was 2:25, so the running pace was respectable, considering how many uphill miles. The road up that canyon ends at 6100', so we went up a ways. I'm always surprised how important fueling is on long runs. I had one gel at the 10 mile mark, and snacked on sour watermelons for the rest of the run. The first half mile after a drink or gel are so iffy. Will it stay down? Ugh. I'm glad to be done. My usual spots hurt; left hip and high ankle. I think that ankle thing is just a shin splint. A very low shin splint. I don't know about the hip. It might be time for a visit to the DC. A retired orthopedist used to work at my job, but he got laid off, so I can't get a free consult from him anymore... The end of a heavy mileage (for me) week. Ah. | 