Running 43:49 [3] 4.4 mi (9:58 / mi) +60m 9:33 / mi
shoes: Speedcross 5
Phoenix Lake. Out running around 7:45am (delayed by waiting for L) after parking at Waverly. Rain in the forecast, but it went from mostly cloudy to mostly sunny while we were out there, temp in the mid-50's and no wind, so very pleasant conditions. It had rained overnight, though, so there was some mud and slippery rocks and roots, and all of that was somewhat hard on my sore right knee.
Intended to do an easy run, but my split from the country club to the bridge was so fast (PB, pretty sure) that I just kinda went with it, all the way up to Hidden Meadow Trail - was actually 6 secs ahead of last week's very fast run at that point. Eased off a bit then (though the two splits between Phoenix Junction and the dam were identical to last week), and by the time I got across the dam, my legs were really tiring, and I had to push myself to get to the Allen Trail. And even though I had a good cool down and some rest by the lake before jogging back to the car, my legs felt quite dead at that point.
Out and back run. Read down the first column for splits on the way out, then up the second column for splits on the way back.
Bolinas and Glenwood ----- start
----------------------------------- (613)
country club ------------------- 613
----------------------------------- (406)
bridge by NC Green -------- 1019
----------------------------------- (344)
Phoenix Lake ---------------- 1404 ---- 3920
----------------------------------- (536) ---- (445)
Jct with trail around lake -- 1940 ---- 3435
----------------------------------- (116) ---- (114)
Phoenix Junction ----------- 2056 ---- 3321
----------------------------------- (447) --- (350)
Hidden Meadow Trail ------ 2543 --- 2930
----------------------------------- (154) --- (152)
Second bridge -------------------- 2737
Continuing clockwise around lake...
429 --- Allen Trail
old 2.75 mi in 2516
[Distance]
Running warm up/down 14:52 [2] 1.0 mi (14:52 / mi)
shoes: Speedcross 5
45 walk
600 recovery jog from Allen Tr to top of stairs, with some loop backs for views, and then L caught up.
1155 hanging out by the lake front and then walking over to the other end of the dam
710 jog to gate
142 out to country club
walked back from there