The plan was to run Payson Canyon but my PT wanted me to try something different, he wanted me to start out with a little warm up and then do half uphill and then half the run downhill just to see how my calf holds up. So I ran Mt loafer road which is about right from my house its about .40 warm up until you start the uphill and then its 3 miles up just past the turn off to Elf ridge. So that's what I did and I have forgotten how steep that darn thing is but I felt pretty good going up and then I just tried to keep the pace steady coming down and it adds up to a good mix of uphill and downhill training. Its just keeps getting steeper and steeper the further you go up! My average pace was 8:55 but on the way down I had an 8:16, 8:00 and then a 7:59 for a total time of 55:17, I had a 5 minute negative split on the way down that just shows you how steep it is going up! It took me a good 30 plus minutes to go up and then the 25:17 coming down, I didn't see any bears but I almost got ran over by a couple of deer!:) I finished up with my lower body weight training, squats leg raises and calf raises and one legged leg raises. Calf felt great so I hope I am finally past this and I can get in some good training all the way to the SGM.
See ya tomorrow.
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