Running (Trail) 4:26:05 25.24 mi (10:33 / mi) +3029m7:41 / mi ahr:155 max:183 shoes: Altra Lone Peak 3.5
Run 1: 3hr rolling trail or road run, at easy effort for the most part but run it like a fartlek workout. The ratio of fast to easy running will be much lower than a normal 1hr fartlek but same general idea. Shoot for a total of 20:00 harder running (30 - 90 second surges) during the 3hrs.
Note: I went off script as I got invited to run (with a couple of others) in the Grand Canyon for the first time. We went down Bright Angel trail, crossed river, and then went about 2.5 miles past Phantom Ranch. We flew down. The run up was tough! I am quite sore (calves especially) but not injured.
Also, the elevation gain on my Garmin was way off due to poor GPS coverage. My guess is that the gain was in the 6k-7k range.