Trail Run 2:59:51  14.2 mi (12:40 / mi) +488m 11:27 / mi
Stopped at the Kolob Canyons portion of Zion. I found a 7 mile trail run to an arch (very cool) and the ranger said the footing was pretty good. What's 14 miles between friends in the desert? Took 2l of water and made the outbound running 9-10m miles down the canyon and then gradually up, slowed mostly by sand more than anything else.
On the way back, I was slowed by it being 95˚ out. I had enough water to ration, but was really only saved by stopping at every little stream to dip my head in, and at the last river crossing by soaking my shirt in the stream and putting it back on. Still was in major suffers up the hill, not danger zone suffers, but 97˚ and sunny suffers. Made it back with the end of my water, then filled water bottles at the ranger station and drank another liter.
Should have brought more! Or a filter. But hey, 95˚.