AM- Accidentally set my alarm for 5:20 am instead of 4:20, so only had time for a quick PW5. It felt good to sleep in an extra hour, though.
PM- Big Trail Workout with Cody. Repeated a run from last year- start at First Dam, up Logan Canyon, climb the Wind Caves ridge trail, descend Birdeneau trail, down Green Canyon, then BST to the car. 15.5 miles with about 3000 ft climbing, though 2300 ft of that comes in 3 miles going up the wind caves (aka 15% grade). I felt good on the uphills, though I was reminded once again how brutal the climb up the the ridge is as we averaged 15:30's uphill even though we ran most of it. Hit the top of the ridge in 1:32 (9 miles exactly). The technical descent down Birdeneau was a bit slow for me today, and I watched Cody pull away as he had an extra gear (or two or three- he was a ton faster today downhill). Didn't feel great the whole way down, but finished the last 6.5 miles in 47:20. It was strange that I felt fine running uphill, with plenty of leg strength, but felt tired downhill. Anyways, finished the 15.5 miles in 2:19:50, which is 10 minutes faster than last year. Very tiring run, but we finished with a good leg soaking in the lake. You missed out, Joe. Probably not going to repeat this run this year- too many other good runs out there, plus this one is just so darn slow on the climb. Good workout for upcoming trail races, though.