Week ending 03MAY2020

Monday AM - 7.5 with strides out at Bobolink.  Started at near 9 minute pace and finished feeling "opened up" at near seven minute pace.  Beautiful morning.

Tuesday PM - 8 x "broken quarters" or 250 on/150 off/150 on 300 off.  The 250 on was supposed to be at 5:20 pace and the 150s on were supposed to be at 5:10 pace but I ended up getting ahead of that.  250s started 49 high but cut down to 46 and the 150s were at 28 and moved down to 26.  10.5 miles total.

Wednesday AM - 10 miles super easy.

Thursday AM - 5.6 with Cheeto.  Took about 40 minutes to cover that with the last mile and a half at 6:40 or better.  He hit sub 4:50 for a bit in the middle of it which was a bit of a wake up at 7:30 in the morning.

It only took 45 minutes to actually get him out though - the early morning back and forth creek crossings were perhaps as much of a wake up as the rich pace a little later.

Thursday PM - easy 3.7 miles.  A bit sore actually.

April wraps up with a hair under 280 miles, 37 and a half hours, and 12k of climbing (which about a fifth of that came in one run).  No days off.  It was a good month in terms of getting after some quality (8 sessions), but other things lapsed (long runs, vertical).  I just am not sure I can juggle all of those in there at this point.  On the year 1164.x miles, 156 and 2/3rds hours, and 41k+ of vert.  2 days off.  No travel in April for obvious reasons, but 28 travel nights on the year.

Friday - PM.  Warm (80).  5 x 800 on 400 jog.  Been a long time since I did these and was a bit concerned my mind was in the wrong place (thinking about how my legs felt like crap) coming into them but was fine once I got going.  Goal was to be right at six minute pace for these and that worked out:  2:59, 2:58, 2:59, 2:56, 2:53.  In the game of woulda coulda shoulda I almost sort of feel that had I had to do 10 of these at 2:59 at equal rest I woulda been able to manage that.  10.2 miles.

Saturday PM - cloudy, humid but a bit cooler.  8.1 miles easy.   A bit fatigued in the legs but not bad.

Sunday AM - Flagstaff.  I'll flip these over to actual trail runs soon, but I do enjoy the grind of Flagstaff at this point.  10.5 miles, 90 minutes.  Overall I climbed it a bit better than a couple weeks ago, with what felt to be about the same effort (just a consistent run, not hard to start but it then feels pretty effin' hard in that last mile up).  I really struggled with "the wall of pain" segment this go though - that 16% average grade seemed to kick me a bit harder than typical.  Even with that, I got up about 40 seconds quicker than a couple weeks ago - and my best climb on it in 5 years (where I was about a minute faster than today).  Not great, but given the

66.2 miles on the week over 8 runs (155 runs on the year now), in just under 9 hours, and 3600 vertical feet.  Happy with the two quality sessions this week as well.  And a hill.  And a donkey run. 

Week ending 19APR2020

Monday - still snowing, but a nice light fluffy snow.  8.3 miles when done including the strides.  Chilly - humid.



And like that most of the snow was gone on the open stretches on Tuesday.  Afternoon - 20 minute plus easy jog warm up, 4 strides and then 2 x 8 x 200 on 200 rest with 400 rest between the sets.  Hit 39 high/40 low on the first few and then they were all 39, cutting down to 38 on the last couple.  Felt good, and tried to be tall and work on basic form mechanics.  On the last handful I could feel the last 40-60 yards the effort.  10 minute or so cool down - 8.7 miles.  I contemplated how I used to do 50 x 200 at that pace with no rest.

Wednesday afternoon - it seemed to be getting nice but then there was a bite to the air.  10 miles, easy out to Mayhoffer and back.


Thursday - really really snowing again.  Like the heavy spring stuff.  Not sure that shoveling for 2 hours goes into the log but it counts for something.  At least for catching up on some podcasts.  Got out in the afternoon for may or may not be one of the last winter slogs of 8.4 miles with some strides at the end.  Heavy legged.

Friday afternoon - tracks were socked in snow so this was on the roads.  But it was nicely sunny.   As it is a perfect mile around the high school, with it being a quarter on each side, I went there for 2 x 2 miles with a half mile jog in between.  Goal was 6:30's for the first, and 6:25 for the second - so more threshold sort of work.  Of course I jacked it by going 6:21 and then 6:25 for the first set.  Second set was 6:09 and 6:11.  I was definitely not threshold for the last half mile - but I was having fun as I was wanting to hurt a bit.    10 miles all told with the warm up, cool down, strides.

Saturday - recovery day.  6.4 miles - super easy.   Checked in on the donks.  Cheeto pretty much still wants nothing to do with me.  I have some work to do there.

Sunday - best I can tell, I have not been up and down Flagstaff Road in almost FIVE years.  Itching for some vertical, or maybe itching to not post yet again that I need it ... I decided I'd go and hit the road this AM.  I was not gonna fight the trails up Green with the ice, or the entire current circumstances there with current events.  I might have bumped into the Mayor out there, and if we did I can confirm we stayed on opposite sides of the road.  I am definitely a bit off my climbing game - and most certainly felt it in that wall you hit just past the mile 4 marker - but I held up okay for an "easy" run.  10 miles all told.  It was good to feel that burn in the quads when running 13 minute pace again.



A "neat" week for me.  61 miles, a climb, 2 quality workouts and a balance of rest and harder days.  I'd like a long run too but I can only get in so many legit efforts in 7 days.

No live or recorded videos of music this week, but have been "wood shedding" nicely.  The live streams definitely served a purpose in learning for me and nudging me but it feels like it is time to do something different for a bit.  I'll get back to that.  Been plucking at some new tunes, and working on a couple of my own.

Friday 052215

Nice write up on Sonia O’Sullivan.  I will probably end up running on the track named after her next week.

A cold wet AM.  Met up with Bob and started up the Flagstaff Road.  Just before the 3 mile mark, JV popped out on the trail ahead of us.  We took to the Summit from West Green.  JV headed down the front and Bob and I retraced our steps for the most part – we took the spur road up to Flagstaff to spread things out a bit.  14.3 miles. 

EP’s latest ATC and I get some play with a question I asked.  Coincidentally Bob and I ended up talking about walking and hiking today.  I think I am getting some of it (even this week with Fern) but it is one of those things I probably get a little more practice with.  Lucho and Tawnee really cover the question in the podcast.  If I have not made it clear to folks who are looking for ultra advice ought to listen to that podcast, let me be clear:  go listen to that podcast.

And later today, I walked 2.6 with TZ.  That lady does not stroll.  It is a WALK.  She was more gentle on the post dinner fooseganer, 1.7 miles.

Tuesday 042115

Jenkins apparently passed out at 19 miles.  Matt T is at least honest:  “Do I like the marathon? I think it takes a special person to really….. No, I don’t like the marathon.” (six minutes into his interview).

Sharman is coming back to Leadville and is wanting to break 16 hours.

Afternoon – 12.1 miles, with some vertical (~2.2k) while avoiding the snow.  Work to be done.

Saturday 061513

Timko hooked me up with Mike.  He is a fairly quick guy in from NJ and was llooking to do some of the local trails this AM.  I had a moderate tempo on Flag road on the schedule, so it was not exactly a tour of the local trails for him but he was game.  We did the Flag Road, West Green and down the middle so he got a little taste.

I felt like crap pretty much the whole run.  Legs were just not strong today.  I am not sure if I am holding some stress from the week or something or I am just in a funk of some sort.  I was sweating my tail off the whole way up even though it was relatively cool.  I really fell apart on mile 4 to 5 where the climb gets steep.  We still passed some bikes but I was nearly going backwards.

42:23 for the climb on the road which is well off my best (from 4 years ago) but this was more a tempo effort.  Strava lists is as a best for me on the season which I guess is hidden good news:  season best on a craptastic day.

Mike, a low 2:20 guy at the marathon from what I gather, had little issue with the pace or the climb.   We continued casually over to Green (#36 on the year)

We headed over to the summit, hung out for a bit while I tried to play tour guy and then came down the middle.  We briefly ran into Nick P who looked at me and wanted to know why the hell I was sweating so much.  Kept the down pretty relaxed as I had no legs anyway.

10.8 on the day.

Will be eye balling the Mount Washington and Evans results later today.  Post Script – early results have Blake going in under an hour (59:55) FTW.

More craft breweries per person than any other state – RIGHT HERE!

Wednesday 060513

3-2-1 is the classic Matt C workout.  In his flavor of it, you start at the summit of Pikes, run down to the A-frame, back up, then down to the 2 to go sign, back up, then to the 1 to go sign and back up.  When done, you have done a dozen miles above 12k feet, dialed in the last three miles of the course in your head and you have a pretty good idea as to how to pace and what you will do on the stuff above treeline.

Lucho had prescribed a flavor of that workout up in his neck of the woods for tomorrow.  But my schedule was making that a tough day to get that in.    I had about a 2 hour window today and thus headed over to Flagstaff Road.  Not perfect, because it was not what was prescribed but something. 


Took the short warm up over Baseline (~ a half mile) and got to work.  FWIW, the Flagstaff amphitheatre turn off is just shy of three miles from the base of Gregory Canyon.  I tried to also keep the downs a bit honest.

Nothing special but solid for me.  HR was up on all the climbs, I managed the pacing fairly well (meaning I did not fall apart).  13.3 miles.  Oh yeah, 2280 of climbing … also a bit different than what you would get down at the A Frame.  ;)
=========================
Interesting quick read on EPO.  A 5% increase in performance, and 3% even four weeks after you stop taking it.  Huh.  I can’t help but think about what that means in MUT space.  At Pikes, a 2:30 ascent guy (and now gals), would go up seven a half minutes faster.  A 16 hour 100 mile runner would run 15:12.  Okay, I realize that is assuming the 5% performance gain from 3k trials is consistent across the distances (I’d suspect it could even be larger?).

Somewhat related, I recently heard an interview with “Dr. Life.”  I see this guy’s ad’s in airplane mags all the time.  The Dr. explicitly endorses the use of testosterone for his clients / patients.

I wonder what the PED conversation is going to look like in 30 years.  We have a list of substances that are banned because they are performance enhancing, but then accessibility to those substances is greater than it ever was before and is being marketed as a way to not just enhancing performance – but better health.  The line of performance enhancement gets blurred because there is the granting of TUEs for those who “need it.”  Arguments are made that it is okay for top athletes to take such substances because the whole field is doing it.   

If I had to guess, we’d probably would even the playing field in a quarter decade by banning a lot less.

Some quick shots I got on the incredibly destroyed Iphone camera of JZ at his bird banding camp.
 
I think I realized the workout more at JZ’s ballgame as I suddenly felt ready for a nap.

Thursday 052313

Gonna miss the Georgetown Pack Burro Race this weekend: 

Saturday,May 25th - 9th Annual Historic Georgetown Railroad & Mining Days Pack Burro Race
Georgetown, Colorado
Approximately 8 miles from Georgetown to Empire and back.
Weigh-in time:  10:00 am
Start time:  11:00 am
Contact: Bill Lee (Red Tail) - 720-234-8200 - laughingvalleyranchco@gmail.com

Pack Burro Racing  Rules and a Map of the race.

Great article by Jay on ancillary GS exercises to running.  Yeah, I should hit the gym, but I simply have not made time for it.

Local kid I have mentioned before Ethan G took 2nd in the 3200 in 9:22 as a junior.

Scouting changed their sexual orientation entry criteria / policy for Scouts.  (apparently the vote went 61/39 percentage wise)

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Today’s run … Short of it, Middle Route on Green this AM, 43:27, ten seconds off a PR where I went out too fast and legs felt like crap.  Good run with Bob and Lucho.

Long of it … Met up with Bob and Lucho over at Chautauqua for a run on Green.  Goal for me was a hard effort, and to see if I could break my PR of 43:17 from April 2011 (interestingly, that effort was my first crack on that route) on the middle route.  My best this year had been a 46:36 back in January.

Warmed up from Chautauqua via Baseline Trail over into the Gregory lot.  It was gray and overcast and probably in the 50s, so in retrospect this was probably not an adequate warm up.  My legs still felt a bit heavy but I thought that could pass once we started going.  After some expected stalling we got to it, and mistake number 2 was that I got out too fast.  I hit the bridge in 5:27.  This is about 15 seconds faster than any other TT time I recorded to that point.  While I did not know that exact data at that point, I knew I had gone out too quick based on my effort.  At this point, Bob glided past me with what appeared to be little effort.  I tried to regroup, as much as one can while heading up Gregory.

It was a beautiful morning.  Clouds had socked the Flatirons in, and we were running in a quiet mist.  Occasionally I’d get sight of Bob’s silhouette up ahead.  It sort of reminded me of the Pikes Ascent in 2006, where you’d see someone, and then lose sight of them even though they were only 20 yards up.

I reached cabin in 16:58.  I knew this was quick for me, but my legs were already arguing about how they were little in the mood for this, and I had walked several stretches of the steeper rock pitches in Gregory.  The next section, Ranger and then Greenman at least to the talus fields are pretty runable and I was able to keep moving.  There is even some down in these parts and I tried to nudge the pace up as I moved through those parts.

Hitting the bottom of the long last stairs, I knew I was close to a PR, but I really didn’t have another gear to go to.   The splits I show below tell the story, truly showing how I caved on that last section – an outcome of getting out too quick, and not having the legs for it today.  43:27, ten seconds short of a PR.  Not bad on whole as my fastest time in 2 years, but some work to do!

Comparing my best from 2012 (43:36), I reached the Saddle/Greenman switchback 45 seconds slower, but I ran that last section in 16 minutes – versus today 16:35 today.  Lesson to be relearned there I guess.

Bob probably got up about 20 seconds before I did.  Lucho came up on our heels in pretty short order. 

We hung out on the summit for a bit and legend Bill Briggs came buzzing up.  We shared a few words (guy is a bit of a mountain monster), and then we started heading down West Green over to Flagstaff.  Now that the work was over it was the typical antics of trying to drop Bob on the downhills with the rocks and watching him roll me up on the little up hills – all with a laugh. 

We hit the Flagstaff Road and it was suddenly clear that it was NOT clear.  The thick fog on the road made for a pretty bad situation with the cars coming up:  you often could not see them until they were right on you (you could hear them first).  After a little movement on the road, I got to pushing the downhill to emulate that sort of work – a hard downhill post a hard uphill (like some race I will be doing)  I hit 5:30ish for a few miles (not like some race I will be doing) and then backed it off, headed back up for Bob and Lucho.  But they had cut back down a trail, so I missed them.  I caught back up to them at the Park.

I  find it interesting that I can’t get my HR to elevate as high on the climbs as I can get it on the hard efforts on the flats (about 169, 170 here today, versus say 179, 180 on the flats).  I wonder if that is a cadence thing?  In other words, since the cadence of my legs is going faster on flats, does that drive a higher HR (do the big muscles of the legs drive the HR more than the HR drives the muscles of the legs)?  Or just a muscular weakness thing that I show in my climbing?  Or maybe the HR is lower because I am simply not pounding / impacting as much.

11.1 miles.  34th Green of the year.  Good workout.  Great to hang out with Bob and Lucho as always.

=====
At the Boulder Distance Classic, just before the start on one of my last strides, I spied Jon Sinclair.  Jon won the Fairplay race in 1977, and was the guy who at a Boulder Road Runner evening talk first planted the seed in my head about burro racing (probably in like 1997 or something).   I only had a minute but approached him, introduced myself and told the quick story of how he got me thinking about it and how I won the Fairplay race last year.  Jon was there coaching someone I think but was immediately interested and was curious as to what my times were.   My time last year is not fast on the Fairplay course by any stretch of the imagination:  Sobol did it with Bullwinkle in 3:45.  But I decided to research how my time stacked up over the years (prompted by some comment trading with Derrick)

2001:  Sobol, Bullwinkle 4:34:48  2nd Hal Walter & Spike  5:20:20 3rd Place  Rob Pedretti & Samaritan (so a sprint finish between those two)2002:  Tom Sobal & Bullwinkle  4:43:09 2nd Rob Pedretti & Dakota   5:16:26 3rd Barb Dolan & Chuggs   5:23:55
2003:  Hal Walter/Spike 5:16:18 2nd Barb Dolan/Chugs   5:51:00 3rd Jamie Boese/Zapata  5:51:01
2004:  Hal Walter & Spike 5:39:08 
2005:  Hal Walter & Laredo 5:37:41 2nd Barb Dolan & Chugs  5:41:40 3rd Bobby Lewis & Wellstone 6:50:20
2006:  Tom Sobal & Mordecai 5:25:49 2nd Hal Walter & Spike 5:53:14 3rd Lynette Clemons & Dakota 6:18:35
2007:  Hal Walter & Laredo 5:44:29 Curtis Imrie & Boogie 6:09:21 3rd Lynette Clemons & Mordecai 6:11:19
2008:  Bobby Lewis & Wellstone   5:47:39 2nd Hal Walter & Laredo   5:47:53 3rd Barb Dolan & Dakota   6:07:15
2009:  Bobby Lewis & Wellstone   5:33:42 2nd Hal Walter & Laredo   5:33:44 3rd Karen Thorpe & Dakota   6:05:32
2010:  Bobby Lewis & Wellstone  5:56:23 2nd Karen Thorpe & Chevy 5:56:24 3rd Jim Alderegg & Gus 5:56:25 (another tight finish)
* I was fourth this year but way back with Jack in 6:31:37
2011:  Karen Thorpe & Kokomo 5:41:50 2nd Jim Anderegg & Gus: 5:41:51 (tight) 3rd Tom Sobal & Spike 5:42:45
2012:  George Zack & Jack 5:25:28 2nd Hal Walter & Laredo 5:55:04 3rd  Tracy Laughlin & Spike 7:42:16

So generally, winning times have slowed over the years.  Finding results before 2001 on the web is a bit of a challenge but I might have it in a pamphlet some where. 

Saturday 051813

Joined JV for a lap on Green.  We started at 5, and hoped to catch up to Homie.  He had started doing laps on Green at midnight, doing work that would emulate the ton of vertical and a lack of sleep that he’d see at Hardrock.  We caught him as he was coming down off his fourth summit of the day and towards the bottom of the last set of stairs on Greenman.  JV and I kept on, tagged the summit and then came back down ASG but did not catch him (I was moving really slow on the rock this AM).  Just above the Gregory lot, we did connect with him and Eric Lee.  JV headed home and I headed up with John to the Greenman cutoff.  He I cut back down to Flagstaff Road and with 3500+ vert in my legs I looked to push the down.  I was able to average below six for the run back to the park, but I felt fairly fried.  10.3 miles.  33rd Green of the year.

Never felt great on this run, and was hiking most of the up stuff today.  I really had no legs, but guess I got something out it in mustering a push on the down.

Some stuff about Strava is really funny.  This month’s contest, the “May Massive” has the leader slightly ahead of the “competition.”

Friday 041913

“I try to focus on running the very best that I can, literally moment by moment,” Hawker said. “If I’m in pain or tired, I don’t have to fight it. I can be in myself, in the environment. It’s amazing what you can do running moment to moment.”

Apparently a lot of people are thinking about running Boston next year. 
========
BSA has put forth a membership policy resolution that would eliminate membership restrictions based on sexual orientation for the Scouts – but not for adult leadership.  That resolution goes to vote in May.  If the vote passed, the policy change would become effective the start of next year. 

I am pleased to see the proposed policy change for the Scouts, but disappointed in the approach for adult leaders.  I find the part of the adult leader policy staying the same to be not sustainable:  if a gay Scout enters, and becomes an Eagle, they take the Eagle Oath.  It states:

I reaffirm my allegiance to the three promises of the Scout Oath.

I thoughtfully recognize and take upon myself the obligations and responsibilities of an Eagle Scout. On my honor, I will do my best to make my training an example and my status and my influence count strongly for better Scouting and for better citizenship in my troop, in my community, and in my contacts with other people.

To this I pledge my sacred honor

But if they are gay they are not allowed to do this as an adult leader?  I wonder if this is some attempt by the BSA to throw a bone out there to this problem they have, but then intend to revisit the adult portion of the policy later.  At this point, it seems like a sort of halfway compromise to keep both parties happy, but I sense it will just piss off both. 

The cynic in me has doubts as to whether this half resolution will pass through the vote anyway.   And even if it does, there will be a rift in Scouts in response – as many of the sponsoring / chartering organizations (churches) of existing troops will probably step away in response (as will some number of individuals). 
========
12.9 miles.  I got up Flagstaff Road.  Didn’t feel great but it was a steady effort on the way up.  I got passed by a biker at the mile 3 mark, but then caught him at the mile 4 marker.  I made the decision to tag the summit at the top of Flag, but in retrospect it was a mistake.  I just wanted another Green summit (31).  That is fine, but my time would have been better spent sticking to the road, heading back down and then back up.  I slogged through the slush snow – sometimes cutting the second or third pair of tracks, and occasionally even putting down the first ones.  It took a half an hour for me to get from the road to the summit over that mile and half (if that) section.  I was nominally quicker on the back.  I just slogged through that section, and ended up with very wet and cold feet.

That is a bit of a case of too many goals.  Wanting vertical, wanting a good workout, wanting another Green summit.  Need to simplify the things I want.

Partly motivated by the latest podcast from ATU/C (show 60!), partly motivated to get down, I nudged the down for the last road segment (5 miles), and got down back to Chautauqua in 28 minutes (5:40 pace).  Felt good to roll a bit and pound the legs some.  Not super quick, but certainly faster than anything I have sustained for a bit.

Oh yeah, they talk on the show this week about how shaving your legs is the right thing to do.  Never have done it.  Don’t expect to ever do it.  I am bit of old school. 

Fairly certain I won’t get the 50k vertical feet in April.  This week was a week that shut the case on that for this month (not even 4k feet for this week).  Next week is going to be heavy with work, and won’t be much more.  Ah, May maybe?

Any one have word on JV in the ditch from today?

Wednesday 040313

Heading down to the Springs Thursday night to catch “Haulin Ass” at the Stargazer. 

Better pix (than what I took in FL last week) of river otter over here … apparently they are back in the area.

Looked at the Pikes marathon entry list by qualification time tonight, with a particular eye tilted towards the masters men.  Gellin, Dunlap … those names ring a bell.  While they are putting up qualification marathons, they are also mountain familiar and legit performing guys.  No clue on Brochard.   Zuniga now appears via the Ascent from last year.  Most cool however is to see 1980 winner Chris Reveley who posted a 3:45 then sign up.  I love that former winners can always come back to this race FOR life. 

I think I signed up today to do a leg of the Colfax Marathon relay with a team at my work.

Cuts on face are cleaned up but my left knee is singing pretty good where I knocked it.Strava thinks I have climbed just over a 100k this year.  My measurements however have me just over 90k.

This sort of stuff seems to either piss people off or crack them up.  I almost see the idiocy as comical.  There is some fun when they say stuff like this:  You are being intellectually dishonest with yourself if you don't believe MC is an absolute stud. I would walk around with my balls hanging out all day every day if I had his resume.  blah blah blah.  Quite a few funny ones over there, as they are so stupid.  There are some good intelligent nuggets in there (Sage C for example posts).  Whatever … all talk.  Show up at the line and show what you can do. 

These are awesome.

10.5 miles, up the middle route.  Slushy, slippery mess for most of the route (all but the lowest stretches).  Often 2 steps back, 1 step back.  Mellow effort today.  Despite the snow and slush, it was that odd circumstance that is common in CO – I was shirtless and comfortable as it was a warm day.  Slipped down the back, and then Flagstaff Road to assure some level of upright play for the down hill.  25th Green.  Saw Jeff coming down as I was heading up and yapped with him for a minute.  This was his 52nd Green.

Friday 030813

Supposed to get a big snow starting tonight (predicted 7-12” in the metro area starting after dark – enough predicted that they preemptively cancelled KZ’s track meet tomorrow ), so I decided I better get over to Green while I could.  Did Flagstaff Road again.  Stomach was gurgly the whole way so I kept it easy (getting up the road in a very casual 45 min).  In the Hokas and as it was icy on the trail stretch on the top, that was real slow going.  13.1 miles.  23rd Greenie of the calendar year (just 1 shy of the total number I had in all of 2012).

Daylight wasting time ends tomorrow night … hooray!

Good luck to the runners in Salida who appear to be set to have quite the slog this weekend!  Have fun you super freaks.

Wednesday 030614

Apparently putting a race on the San Juans is a PITA.

Enjoyed this short post:  there are four types of folks on your team:  sheepdogs, sheep, corpses and terrorists.

TSA is easing up on some of their carry on standards.    Start packing your pocket knives, toy bats and golf clubs. 

Snowshoe racing up MW.  Ugh.

Some stuff that caught my eye today.

#22 today.  Avoided the slush for the most part by going up Flagstaff Road.  Have not done that in a pretty good amount of time.  Took it casually, 43:15ish (I think my best is 40:29, and so I am thinking I can get that with a touch of work). 

 
Took it really slow in the Hokas through the snow above the road (the Bondis are a road shoe with little grip in the slush snow ice).  Had fun buzzing back down the hill, averaging just a hair over 6 minute pace on the way back down.  Yeah, that was fun. 

Strava lit up like a Christmas tree when I uploaded this one as I had not done it before.  Little big headed to post it here, but I like how Strava captures some of the splits on these segments, but I have not found how I can capture that history when I come back on the run later.  Hence – it is here.

  

13.3 on the day.