Trail Run warm up/down 8:22  1.0 mi (8:22 / mi) +15m 8:00 / mi
Out for a quick warm-up with Kryz … it's cold. Most of the ponds are frozen. More good O terrain.
Trail Run race 1:53:12  12.6 mi (8:59 / mi) +421m 8:08 / mi
Upton trail race. I had a credit from last spring so the total entry was under $20. How could I not run it! Sure, my IT band was unhappy, but when has that ever stopped me from being stupid.
Felt good for the first mile or so. Patrick Caron was way off the front, but he's really good. Then about two miles in, big downhill, start feeling the ITB. It was basically fine on uphills, but I couldn't push anything flat or down. So this led to a fartlek workout: pushing the uphills, because I was rested and could, and jogging the downhills and flats, because anything more felt pretty ugly. So I'd spike my HR in to L3 on the hills, and then have it collapse right down. Running in the cold felt great though.
Second lap I fell in with people who were going about the same pace overall. I'd charge by them on the uphills and then explain they should let me know on singletrack downhills because I could barely run down. I also knew there was about 100m of climb in the second to last mile (two lap race), so when we got there, I charged up those hills, and then pushed hard enough on the down I didn't see anyone. Too bad I couldn't gain those minutes on the flats, though.
ITB hurts, but not too bad. Lots of rolling this week. Both with foam and on skis. Goal is leg recovery for the Traverse on Sunday. If I can orienteer as well as last week, it will be fun!