Giddyup

Did my version of Mackey's 10 mile loop.  Pretty much the same thing just starting from my house.  Went up 132nd to 13th to Porter Rockwell then turned onto the Canal trail.  I really like that trail - it is new to me so it is new scenery and it is also more flat than the Porter Rockwell trail.  Turned up onto the Porter Rockwell trail out on the south end of both trails and then ran back around to Draper Park on the Porter Rockwell.  Good run - I actually did not feel very well but I attribute that to my Cafe Rio salad that I ate right before going out.  I should know better than that.  Total time 1:17:55

Got out for the FR loop after work.  Was a good run, a little windy & always warmer than I think it is going to be by the 4th mile.  I forgot my HR for the last 3 runs, I need to do better at remembering to bring that along.  33:57; 6:33avg.

M1:  6:22

M2:  6:33

M3:  6:49

M4:  6:27

M5: 6:24

I hope it was at least 4 this morning.  Had a great snowy run.  As long as the snow isn't too deep or slippery, it really is a lot of fun to run in the snow.  Some puddles were frozen over with a little snow dust on top so you have to watch out for those.  Shoreline trail down to the aqueduct road & in.

same thing as yesterday

Actually managed to get in the whole bridge loop.  Great running.

Run/Hike up the Barron Ridge in Draper.  It was a really cool run.  Saw a huge herd of Elk up top...see them here

Just shoreline to aqueduct road this morning.  Snow is getting a good melt but not all gone.  Shoreline is really not too much fun to run.  Great morning though, not really very cold.

Got in another workout after work @ the gym.  Had a great 3 miles on the treadmill @ 9.5 mph (6:18) then 20 laps in the pool.  I really need to get faster on the swim!

FR Loop.  Felt like I was really working 163 avg HR/172 max HR

M1:  6:29

M2: 6:36

M3: 6:41

M4: 6:27

M5: 6:23

Just above average for this loop, but the effort felt much higher than average.  I'm thinking I'm paying the price for all the holiday eating!!!

Not completely sure on the distance here.  Might have to start wearing my Garmin every morning if I am going to get an accurate sense of distance as our route changes almost everyday.  Bluff Trail to Shoreline Trail down to Aqueduct Road.  This route right now is not bad at all, still plenty snowy but mostly all runnable.  Me, D, T, J & C.

Same as yesterday only added the full bridge loop.  Still shorter than the normal bridge loop because we cut off onto the Bluff Trail up to the Shoreline - but it is all runnable.

Morning run - bluff to shoreline to aqueduct.

Just 3 days off since last Friday but it was quite a good rest.  Gave my foot some extra time to feel better - still bothers me in the mornings sometimes and this is from clear back on Thanksgiving.  

Air quality is very poor right now, we just stayed on the Bluff & Shoreline trails.

 Then I did 2 miles at the gym before swimming some laps.  I'm going to take a little time here, early in the year, and work on my form in both running and swimming.  Swimming especially.

No run today - air is so lousy.  Went to Yoga tonight at Dimple Dell - have only ever been once before.  Think I might start going more often, it is a really relaxing but thorough workout.  I know I'll be sore tomorrow.

Just 2 miles at the gym.  Trying to work on quicker leg turnover to see if I get less fatigued running at a faster rate.  Not sure if I like it or not right now so I'll have to try it on my FR loop to see if there is any improvement.

 Swam a little also - again, trying to improve form.  Can do 1 length of 25 yard pool in an average of 10.5 strokes - 100 yards in 1:30.  Need to improve to 9 or even 8 consistently with a 100 of around 1:20.

Huge climb up Cherry Canyon ridge - even caught up with 15 - 20 other hikers heading for the Lone Peak summit - good luck to them it was some pretty wikid weather, super windy.  Very fun run back down, very fast and slippery not to mention muddy and snowy.  Great thigh burner.  Got in another mile or 2 of flat running...nice to have the gunk blow out of the valley for a few days!

Cold morning run - not very favorable trail running conditions after this last storm.

Lucky to get in this many miles with conditions the way they are right now.  I need to get out after work on the Porter Rockwell for some longer miles at a faster pace.  It was a beautiful morning though and right now we always see a lot of deer - although that has also been the case on the Porter Rockwell trail too.

 Worked out at the gym after work too...got in some swimming, biking, little run & a little weights.  Working on my swim technique.  RIght now I can do one length of the 25 yard pool in about 10.5 - 11 strokes and about 45 seconds/length = 1:30/lap.

Run in the morning - shoreline to aqueduct road, then workout after work at the gym.  Had better swim session, really working on improving my stroke.  Was able to complete one length of 25 yard pool in about 9.5 - 10 strokes.  Clock was broken so I don't have time but discovered another way to improve my stroke.

Shoreline to aqueduct road.

Decent run today - we thought there would have been a lot more melt than there was.  There is still a lot of snow up in Corner Canyon.  We were fortunate that many snowshoers had come through to pack down the trails quite a bit - they would probably not have even been runnable otherwise.  We took the shoreline to Corner Canyon road, up to Clark's trail and down below the temple.  Clark's trail has to be one of the most scenic runs especially now with the temple, it jumps right out at you several times as you're coming down.  We made our way back up onto the Corner Canyon road and blazed it down the road...did a 5:54 mile and finished the last 2 miles with a 10.2 mph average.  

Have been focusing on minimizing heel strike and keeping my feet more underneath me by swinging my leg more at the knee instead of the hip.  Seems to work well, need to try it out on my FR loop.  Good run.