Giddyup

Group run in St. George w/St. George Running Center group

Run in St. George on Bear Claw Poppy trail behind Green Valley

Snowy Trail Run w/ Dustbuster up on Bonneville shoreline to lower road

Slow, cold run up on Bonneville shoreline trail + 15 fast minutes on the bike trainer!

Snowy, windy morning...ran on the roads & Porter Rockwell Trail.  The new snow made for a pretty nice cushy running surface.

Again on the roads & Porter Rockwell Trail.  Almost all trail snow had melted since yesterday - went 2 minutes faster.  Hill up Highland through Steeplechase is wikid!

John & Dusty - 13th East to Running path trough Akagi to Porter Rockwell to Relation to Pioneer.  32 degrees - nice & warm.

29 degrees - big group this morning...8 people.  Ran up on the bonneville shoreline and all around in Corner Canyon - saw another group of 6 or 7 women running, heard a coyote & saw some big cat footprints.  Great morning run.

Cold cold cold morning --- 26 degrees, but it felt like 10

Cold morning - 15 degrees but thankfully no wind.  Bonneville shoreline with Dusty, John & Troy.

Then a couple nice miles on the trainer.  Looking forward to this weekend in SG!

Forget the cold - went to the gym & ran on the dreadmill.  Not too far but got in some faster pace miles.

Painters Half Marathon - great race.  1:25; 26 overall, 3 age group.

Improved by 11 minutes over last year (8 minutes actually considering port-a-potty breaks).  Officially my goal was a 1:22 sort of for the sake of having an aggressive goal.  In the past I have always set 'official expectations' if not actual goals so I really wanted to set a motivating goal that I also thought I could acheive.  I probably could have done it but I went out a little faster than I should & started slowing down in Bloomington.  Still...a new PR by 3 minutes. 

Nice loop out from Green Valley onto Bear Claw Poppy trail.  5.6 miles of dirt and then another 5.5 miles of pavement back through Bloomington and up to Green Valley.  Wasn't really trying to push it, had 3 decent hills but on the way back listening to Nike 1 was able to do some speedy intervals.

3 miles on the dreadmill - I don't feel fully recovered from Saturday & Monday. 

Super snowy shoreline trail run...

Good 1/2 hour evening workout on the trainer with the new Linkin Park album

Another snowy shoreline run. 

Cold, windy, icy shoreline run...I think it's best to take some time off from the shoreline so as to lessen the chances of injury from slipping on the ever-increasing ice!

Slow, cold morning run.  I don't know what other people up in SLC are saying but it is just cold!  There is a ton of snow and ice you have to watch out for.  We had a good run this morning - there was a little melting yesterday afternoon and I have seen a bunch of people out this morning but it is just really cold.

Good fast workout on the trainer.  I love that thing.

3 separate runs today:

3.5 (ish) this morning - 14 degree cold, cold snow run up the Corner Canyon road to the lower pipeline.  Just an out and back, but we stayed to the shallow snow so most all of it was runnable.

3.12 (ish) evening - nice easy road run with a friend.  Very comfortable.  Tried to not get hit by all the Super Tuesdayers

3.15 evening - wanted some more after the earlier run.  Wife said I could go out for 20 more minutes so I really ramped it up.  It felt so good - averaged 6:29.

Again - not really sure how far/long we went.  Tried to stay in the shallow, runnable snow.  Might need to get some Yaktracks and or snow gaiters at the rate of this winter.

Not exactly sure how far I really went - this seems right

Again - I'm not exactly sure I went this far but it sounds about right.

Moab Red Hot 50k+ (about 34 miles).

This was a super cool trail race.  It really worked me over.  I imagine I'll do it again next year - anyone interested can check out www.mas50.com/redhot

About 4 miles - we keep trying to run the bonneville shoreline in the hopes it will magically just be melted one day, but it JUST WON'T GO AWAY!!!!!!!!!!!!!!!!!!!

Same old Sh** different day.  I'm officially onto my Boston speed training so I really need the snow to melt.  Even when we don't go up near the trail, the roads can be pretty sketchy between the ice, fog & early morning semi-coherent drivers.

Easy run with Troy & Dusty - out Bonneville Shoreline to the lower road & back home.  Hip feels strong, hopefully it's getting better!

Evening run with Clark up at the Cabin down to the main gate & back.  Great run, hip still felt a little tender.

Trail run up at the Cabin - up to the rockslide & down then out to the main gat & back.  Super slow, hot & my hip was not feeling any better!

Easy ride after work up Provo river trail & up South Fork. 

Rode from house at about 2pm down to Seven Peaks in Provo.  Great way to end a ride - at a waterpark! 

Managed just over 20 mph average - pleased given all the stopping & starting at intersections.

Easy ride up Provo Canyon & South Fork.

Easy run from Troy's, out Bonneville Shoreline to the lower aqueduct road & back, hip feels ok.

Gym, treadmill miles, just really easy, testing out the hip at a quicker pace.

Well, after having the worst running/racing day of any kind in the history of my fitness effort, I decided to pick back up here at the blog so I can pick up the pieces and get back on track.  I ran Des News last Thursday and got my a** handed to me.  Nothing went right that day for me - but I sort of had it coming.  After having a great year thus far:

New PR in half marathon

Ran first Ultra (Moab Red Hot)

New PR in 10k

Great day at Boston Marathon

Squaw Peak 50 miler

New PR in 5k

Almost every event I have done this year has been great, then I did the Ragnar Relay.  Something happened after my 2nd leg (6.4 miles starting at Echo Res @ 4:00am) and I injured my right hip.  I didn't think anything of it.  But it didn't go away and over the 4 weeks leading up to Des News, I ran only 3 or 4 times no more than 9 miles.  And at the start of the Marathon, my hip was still bothering my just a little bit - that and the nagging thought that I was probably undertrained. 

Well, the race started and after 2 miles, my hip wasn't bothering me at all and I really felt great.  I didn't even feel like I was pounding the crap out of my legs although that is exactly what I was doing (5:51 & 5:43 1st & 2nd miles).  I thought I'd take some medicine so I slowed down to just under 7 minute miles in the hopes of not ruining my race too early.  Anyway, long story short, my legs did pretty well but after coming out of emigration and feeling a little nauseous, I started dry heaving at 18 and then just vomiting at around 19.  I'm starting to think this may have had something to do with what I ate the night before since my wife got sick too after a run she went on Weds evening after we had dinner.  But I think I was more dehydrated that I realized at the time. 

Was I the only one who thought this was an exceptionally hot race - even in the morning?

I'm from SLC so this weather is not by any means new to me, I've even run Des News before albeit only once.  But I recall coming down emigration - 1 to 1.5 hours into the race - and there was sweat dripping off the brim of my hat.  I know I had not been dumping water on my head at that point, but I did notice every couple hundred yards a drip or two off the brim of my hat.  Given the conditions at that point - you've been running in complete shade, it is only about 7am and you're running downhill, not exerting an unusual amount of energy - to be sweating enough to be soaking my hat seems like it was probably hotter than I thought. 

Anyway, this race will go down as a "lesson learned" experience.  By the end, I was badly blistered having made a poor choice in shoe selection, legs felt like Jell-O with rebar inside, and I was laying on the grass in Liberty Park trying not to get any of my own bile on me!  I think I'll wear this Des News t-shirt on every run between now & SG to remind me to prepare better this time (now that Des News finally got a cool shirt).

Now I just need to get all healed up and get back out there.  The only positive from the race was that my hip is not bothering me, I think it is fully recovered.  Now it's time to start gearing up for St. George and the Ironman after that in November!

Great run this morning on my 5 mile loop.  This is a relatively new loop I started doing just before I hurt my hip.  It has a great 2 mile flat/slightly uphill warmup with one medium mile in between and then the last 2 miles you can really turn up the speed as much as you want.  I did 35:42 today which is about 7:08.2/mile.  It is not my fastest, but I feel good.  It is starting to get quite warm in the mornings. 

Easy run up on bonneville shoreline with Troy - about 4 miles. Pain in my hip is now moving down toward my knee. Makes me think I have an IT band problem!!??

Got in a good 5 miles on my loop although my total time was faster, I think I was slower for most of the run.  I turned in on once I reaced a certain point where I knew I was behind from 2 days ago.  Aggravating when that happens.  I'm still really trying to get my hip back in the groove so to speak and I'm beginning to think it is really IT band.  I say that only because I've started to get tightness around my knee on the same leg and the IT is the most logical and literal connection between the two.  Going for under 33 mintes on the loop for next week.  I also need to start upping my mileage!!! excited for that.  Between Squaw Peak 50 and Des News Marathon, I didn't run longer than 9 miles.  Not a good idea.  I'm going up do 2 longer distance (10 & 13 or 15) this week. 

I had a good early morning run this morning comprised of 3 parts.

1.  Running up to Troy's house (3.43 miles): 7:19, 6:57, 7:12.  Feel ok with these miles since they were at 5am with little warmup and all uphill

2.  Bonneville shoreline trail run (3.94 miles): 9:08, 8:20, 7:35.  We always take it pretty easy and this was good easy middle miles for the run

3.  Running back home (3 miles):  6:54, 6:43, 6:36.  Yes, this was mostly all downhill but it also is evidence to the theory of going for negative splits.  I felt great coming home and was able to continue to increase the pace.  Everything is relative to SG right now - I have to have negative splits for a sub 3!

Another 3 part run this morning - I really like this kind of a run, it breaks it all up a little bit.  I did, however develop an unusually painful blister on the bottom of my #2 toe on my L foot.  Quite uncomfortable. 

Part 1:  Up to Troy's house (3.40 miles) - 7:15, 6:51, 7:19.  Faster on the 1st 2 miles, slower on the 3rd.  The 3rd is the most uphill

Part 2:  Extended shoreline trail loop (5.31 miles) - 9:33, 8:29, 8:47, 8:11.  Nice easy middle miles on this part. 

Part 3:  Run home from Troy's (3 miles exact today) - 6:38, 6:45, 6:40.  This is a great, favorable section to run with very nice, not too steep downhill and some just flat.  It feels good to be able to run home pushing the fastest pace of the day.  I think I'll continue this loop in the mornings.  This is the kind of pace I'll need for SG.

Brick session - I need to bring up my biking mileage a little so it is not neglected in these months leading up to the Florida IM.  Fortunately today was a nice cool day since I didn't get out until about 10am.  I rode out through Bluffdale to Camp Williams road and then straight out on the west side of Utah Lake.  Turned around at 30 miles but that road seems to go on forever. 

After I got home, I went out for a slow 5 miler.  It was much hotter by now and I also didn't have the benefit of going as fast as on the bike.  A good reminder to keep cool during the IM.

My normal 5 mile loop.  Felt really good, every mile but the first was under 7 minutes: 7:58, 6:25, 6:56, 6:17, 6:23.  I read a short article in Runners World called "Getting Comforable with Race Pace" - it said to do a 2 mile warmup and then one mile 10 seconds faster than your goal pace and then one mile 45 seconds slower.  I was trying a mini-version of this but apparently I'm not so good at consistency.  Felt great though, didn't want to go but I'm glad I did.

My garmin has completely failed me today.  It is reading about 18 laps at a 5:30 pace.  I don't know what the problem is - this is the first time it has gone so haywire.  Anyway - I did the same 3.4 miles up to Troy's, bonneville shoreline with the bridge loop and 3 more miles home.  It was so HOT this morning.  I drank about 3 bottles of water.  My legs feel really tired, I don't think I did even one sub 7 minute mile.  I'm ok with that though, I just kind of took it easy this morning.

Had a nice, fast run this morning.  It was possibly a new PR on my little 5 mile loop.  I've realized I can't try to smoke it every time I run it or I'll blow up.  

 So I did 7:04, 6:35, 6:45, 6:19, 6:27

Very pleased with the sub 7's.  Next time I'll try for all sub-7's and a faster 4th mile.  I would love to be able to drop that mile below 6 - it is a very favorable stretch of road that is a very slight decline - not even noticeable to the eye.

Felt great!
 

Evening run - did ok.  Only averaged 7:30's but given all the circumstances, I'm fine with it.  The main circumstance being the heat and I didn't take any food or water.  It is just still so hot late in the day.  Even some mornings are still over 70's.  More power to you SG runners, I'm sure it's even hotter.  Wish I could have done the Hobble Creek Half this morning, my wife got to do it, sounds like a great run.  I was just glad to get in a little longer one. 

4 miles at the Gym on the dreadmill.  1 moderate warm up mile followed by 2 miles @ 6:30, swimming (not yards, meters) then 1 more 6:30 mile.  The one nice thing about the dreadmill is that it is very easy to try to train your legs to moving at a certain pace without any variance. 

Short road run this morning with Troy & Carol. Just a quick loop down from Troy's house to 13th & back.

Again, a road run down from Troy's to Dusty's & back.  Starting out I felt like a rusty car, but I started feeling better and coming back up Pioneer, I really felt pretty good.

Finally, a nice big, long run.  This route took me down fort, up to 10th, up 114th to 17th (hill) to wasatch, up wasatch (big major hill) out wasatch to 90th (rolly) up to the mouth of little cottonwood, down the canyon road to the La Caille turn and back up to 90th (another major hill) then back home via Wasatch & 17th east, back down to fort street. 

HOT!  I didn't realize how hot I was until I got to the little cottonwood creek and cooled off by dumping water all over my head and back - very rejuvenating.  I can't underestimate staying cool and not getting too hot in these upcoming races. 

Good run to have out of the way, it sure hurt, but just about as much as it is supposed to, I just haven't done this distance in quite a while.

Not exactly sure how far we went - but 5 for sure.  Ran up Eagle & down then out the shoreline trail through the burn scar.  Still very smoky smelling!

Again, not exactly sure how far, but definitely 5.5.  Out the shoreline on the new bridge loop & back - same as we did almost every time we ran last year.  A very good loop.

Went out again in the evening for my local 5 mile loop - great run.  All sub 7 minute miles, averaged 6:37's & set a new PR for the loop.  6:40, 6:45, 6:42, 6:23, 6:30. 

Not sure exactly how far this morning - we'll call it 5.5.  Did the newer bridge loop on the bonneville shoreline trail.  Felt good this morning, not too winded and was able to push pretty good. 

Good gym run - 1 warm up mile @ about 7.5mph followed by 2 6:30 min/mile miles.  Then some strength and then 1 final mile @ 6:27 min/mile

Same route as last Saturday but did a little better.  No breaks along the way except for 3 times to refill water bottle.  Felt better than last week.  Got to 12 miles at almost the exact same time but finished 5 almost 6 minutes faster than last week with the total distance being .14 longer meaning I picked up almost 6 minutes in only about 8 miles.  Still would have liked to have been much faster but speed was not the point today!

Fastest time ever again on my little 5 mile loop - wound up with a little more distance on account of dropping off my DVD at the library on the way, but put up faster miles on 3 of 5 of the miles: 6:39, 6:35, 6:44, 6:29, 6:25.  I can't seem to get any faster on the 4th mile which should be my fastest.  I think I'm giving it too much on the 3rd mile.  Next time maybe I'll see if I can break my 6:17 on the 4th mile.  GOOD run though!!

Nice brisk morning run w/Dusty & Troy.  New bridge loop up on the shoreline trail - amazing how smoky it still smells up there.

Nice early bridge loop with Troy.  So nice to get up & early when you don't feel like it!

2 mile warmup run (tempo) then Dusty picked me up and we drove to Troy's - then we did the bridge loop.  Such a great morning - I'm really going to enjoy these last couple weeks before it starts getting cold again!

Then went out for a little bike ride after work.  I thought it would be hotter than it ended up being.  Was quite a nice ride.  I need to strengthen my lower back to be in the aero position for 112 in 6 weeks/

Late evening run.  After being sick these past 2 days, I was anxious to get out and run but my body felt horrible the entire run - my upper body anyway.  I probably started too quick.

Nice early bridge loop.  Everyone was out this morning including the pack of women but I think there had to have been 8 of them this morning.

So so 5 mile loop.  Later in the day - 5pm, didn't feel very good and ran just ok.  1st mile was 7:11 but after last Friday's run, I didn't want to go out very fast. 

Subsequent miles all under 7 minutes: 6:53, 6:57, 6:39, 6:30.  Average for run was 6:53 - best has been 6:37. 

Dreadful evening run.  I don't know if it was the 3 pieces of cake I ate right before heading out, the heat, or just feeling (or maybe really being) like a pile of mayonaise...it was just a painful run.  I did take a fairly challenging course including 2 substantial hills which were probably close to a mile each.  My garmin stopped working and I was just not liking my ipod at all...anyway, no use belaboring the negative.  I'm glad I got out for 10 miles anyway.  I used to always deliberately train in conditions so opposite (worse) that what I might experience on race day so maybe this will work to my favor more than I think.  Glad to have it behind me!

Not sure exactly how far this morning but I know it was between 13 & 15 so we'll just call it 14.  Last run over 10 before SG - hope all goes well on race day!

Super early morning loop just down to the lower road with Dusty.  Taking it easy this week.  I need to get a massage before Saturday.

Last tempo run before this weekend - did ok, 6:46's...right where I need to be.   Now just do that 5 times in a row!

Easy run on the shoreline trail this morning.  Body a little sore from last night tempo run, hopefully means I'm just right to recover for 3 days before SG!!!!!!!!!!!!!!!!!!!!!

St. George Marathon.  

I have not read any race reports yet, but what a day!  Raining the ENTIRE RACE???  I was going for sub 3 and came in at 3:00:25 - only 26 seconds more, how painful.  Well, this is a new PR and given the conditions, I feel pretty good about it.

Early easy run up on the shoreline trail.  Was nice to get out...feel good, just took an easy pace.  Have some tightness in my left IT band, but after some stretching it loosened up.

COLD!  Morning bridge loop run up on the shoreline trail.  Looks like we'll get a couple freezing days here as just a heads up that winter is again on it's way.  

I am officially only 3 weeks away from Ironman Florida.  It is basically here.  There is not much more I can do. I feel good about my fitness and I think as long as I get out for 3 or 4 40+ mile bike rides before it gets here I should do well.  I would have liked to have completed a few more 100 milers in training but I'm optimistic my run training will compensate!

 Rode on the trainer downstairs for 3 hours (Braveheart seems to never end).  I have no speed data on the stationary but I'm thinking I was in the neighborhood of 20mph. 

Then felt good so I went out for another run - just the 5 mile Porter Rockwell loop.  Started a little slow but pretty soon was feeling really good...clocked a 6:49 2nd mile but slowed after that.  Really needed some food & drink at that point.  Drank nearly a full gallon of water during the bike workout. 

Sweet early morning bridge loop.  Hopefully we'll get a couple weeks back of a little warmer weather.  I'm not quite ready to start 6 months of cold.

Not really sure how far we went today - but 4 sounds about right.  Took a hike up the Eagle trail which is always so cool to be up so high on the mountain looking over the entire valley when it is pitch dark with a huge full moon.  Plus it is always a thigh burner on the way down.  

Again, not sure exactly how far this morning but I'm sure it was at least 4.  Little warmer this am.

After some gut-wrenching sickness Friday and Friday night, I just didn't feel like going out on Saturday.  It was really nice to just relax on a Saturday...didn't even have any yardwork to do.  So today I went out for my 40 mile loop on the bike and felt great.  If it was not for the 2 flat tires I got, I would have gone more.  After that I did my 5 mile Porter Rockwell loop and really felt great.  Averaged 6:52's for the entire run.  1st 2 miles were 6:51 exactly, 3rd was 6:58 and I stopped for a little bit after 3 so mile 4 was a 7:09, and mile 5 was a 6:35.  If I can come out with that kind of a run at Ironman I will be very pleased!

Early morning run with Beau...4 up and back to the Porter Rockwell trail on 132nd then another 3 just around the nearby neighborhoods.

Early morning up on the Shoreline trail.  I could handle these weather conditions for a little longer - it is quite pleasant in the mornings right now.  Less than 2 weeks to Ironman Florida!

Regular bridge loop.  COol this morning.  I'm headed for a hot shower.

Gym workout.  Did a slow mile then did 1.6 miles at 10mph (6 min/mile).  Felt good to run fast.  I really think that much of my speed work has come from getting used to running even just 1 or 2 miles on the treadmill at my desired pace.  I would love to drop into sub 6's for a couple miles during a marathon.  

 Then I did manage to get into the pool.  Considering Ironman is one week away, I figure I should get in a little swimming.  I did well.  I felt good.  I'm not super fast or even fast in the swim but I have definitely improved.  I think I have improved as much as 10% which would translate to and 8-10 minute improvement at IM.  Then if there is any advantage in being at sea level and if by any chance the water is more calm that it was at IM CDA last year, I should be able to chalk up a decent swim!!!

After that, did 1/2 hr at home on the bike. 

 Good workout, bring on IM 

Last final good run workout.  Did 2 bridge loops this morning.  Honestly, I felt great.  We took an easy pace but I felt like I could have done 10 more loops - ok maybe not 10 but I could have done 2 or 3 more for sure especially having someone to run with.  I'll get on the stationary bike today or tomorrow and do some spinning for a couple hours but for the most part, this concludes my IM training.  I feel good, I feel confident I have great fitness right now and I'll just need to execute a solid nutrition plan on race day.

Gym swim

Beach run

Open water ocean swim

Race day!  Beautiful day in Panama City.  Could not have asked for a better day.  Had a lousy swim in 1:18 but followed up with a great bike in 5:09:59.  Didn't stop once at all for any reason on the bike...didn't even stop for special needs bag.  Followed up with a run of 3:53...maybe gave a little too much on the bike.  Started strong but started fading after 15 miles.  Note to self - no red bull in run special needs bag anymore. 

Snowy shoreline run to the aqueduct road.  Felt good, had a tinge of soreness in my right knee cap.  Seems like I've recovered well from IM.

Great morning run up on the shoreline - started out a little rainy but by the time we got up onto the shoreline, it was so foggy (we were probably in a cloud) the rain let up.  Knees were a little sore I think from the cold.  

Another shoreline trail bridge loop.  36 degrees but it seemed warmer than that.  I love that loop - especially with all the fall leaves on the trail.

Had a great evening run - was a little rainy, but really not bad.  Even got a little foggy in my clear lenses from overheating on the Porter Rockwell trail.  Have officially named this loop my Forter Rockwell loop or FR for short.  This is my 5ish mile loop I've been doing for sometime now.  I think I may have PR'd it tonight (avg. 6:29), I'm not sure but I had a great run. 

Mile 1:  6:33

Mile 2:  6:32

Mile 3:  6:42

Mile 4:  6:03 (fastest split ever on this mile)

Mile 5:  6:24

Average:  6:29

Morning bridge loop on the shoreline.  Was a little chilly I think with super clear skies - probably about 35 or 36.  Super bright big Full Moon too.

2 runs today - one before work & one after work.  Did the shoreline bridge loop in the morning, was a little warmer that I thought it would be.  That loop is so pretty right now...trail is soft but not loose & covered in the fall leaves in many places.  

After work, went out on my FR loop.  Felt really good but after a 6:30 1st mile & 6:29 2nd mile my Garmin died - had an average pace of 6:36 through .85 of the 3rd mile.  I get so tired of that thing dying on me, I may have to upgrade to the 405 although I really don't want to.

Morning bridge loop up on the shoreline trail...today was a carbon copy of yesterday morning.  Started off cool, but then the temperature seemed perfect.  Went with Troy so we had a little quicker pace than yesterday.  Thighs a little sore from last night's run.  

Abbreviated bridge loop in the AM w/D & T - just down to the Aqueduct road and back in...we kind of took it easy, it was nice.

After work, did my favorite FR loop.  I sort of lack self control when I head out on this loop - I want to go faster everytime I do it.  I smoked it tonight (avg. 6:25):

 M1:    6:33

M2:     6:28

M3:     6:38

M4:     5:59 (I'll take the :59 - 1st time under 6)

M5:     6:23

Just did a shortened loop this morning with T & D - down to the aqueduct road and back in.  

The Big Widowmaker loop.  There were 6 of us out this AM, it was a great morning...temperature was perfect.  Got a little windy as always up on Suncrest but was a great run.  Almost 15 miles makes a pretty good week for me.

Morning shoreline run with D&T down to the aqueduct road.  Didn't have to work today so I did my FR loop after I got home.  Did good - 6:33 avg.  Sub 7's are starting to become automatic:

 M1:  6:39

M2:   6:36

M3:  6:46

M4:  6:22

M5:  6:17

Morning run with Dusty - Shoreline to Aqueduct road.

This morning we did the Blessed Way 20k up behind the Huntsman Cancer Institute.  What a great run - 5 loops on a 2.5 mile course.  A dreary, drizzly morning turned into perfect slightly overcast conditions for a Thanksgiving Day run.  It turned out too that I liked the loop course format much more than I thought I would.  I finished the run averaging 8:21's.  It was technically a race, but each runner just writes down their own lap time after each lap and then the total time at the end.  I rolled my foot pretty badly on the last loop right before the final turnaround and I'll now have to stay off of it for a couple days.  Other than that it was definitely a fun race. 

Loop 1:  21:34 (gross)

Loop 2:  24:42 (gross)

Loop 3:  19:20 (net)

Loop 4:  19:03 (net)

Loop 5:  18:46 (net)

 Gross time was 1:44:44 while net (except I don't know how long my 1st 2 stops took) was 1:41:12.

Foot is still pretty sore so I went out on my bike after work.  It is hard to get in more than about a half an hour before it is too dark.  Had a good ride though - loops around 13th & Fort.  I need to get to the point where I can do that with a 25mph average - 21.7 avg tonight.

Same ride as Tuesday - Fort Street, 13th East loops.  Was much colder tonight so I only got in 2 loops before it was too cold and getting dark not to mention my right contact blew right out of my eye!  Has been 1 full week without running, kind of weird.  I think I'll be ready to go out tomorrow morning.  Officially signed up for Squaw Peak 50 yesterday so now I've got something major to think about.

Morning bridge loop with Troy.  Took off a full week after hurting my foot on Thanksgiving.  It feels much better now.  There is no pain as long as I strike the ground flat, but if I'm on a slope there is still a little soreness.  Good run though...snowed on us just barely - just some flakes.  

Early Widowmaker loop.  After run, foot is now a little more sore than I would like it to be.  Had 1 or 2 really sharp pains in the foot but they didn't remain.  I will still take another couple days off so it can fully recover.

Good Forter Rockwell loop run.  Averaged 6:30's with which I was pleased considering I have not done this loop in probably 2 weeks and have not tried running quickly since Thanksgiving when I hurt my foot.  Foot felt great.  Auto lap was disabled on Garmin for 1st 2 miles but I think I went 6:29 and then 6:30.  3rd mile was definitely messed up as the Garmin read 5:33.  4th mile was 6:19 and final mile was 6:26.  Glad I didn't lose too much over just a week and a half!

Evening Fort Rockwell Loop.  Great run...foot feels fine.  Averaged 6:29's:

M1:  6:42

M2:  6:36

M3:  6:38

M4:  6:06

M5:  6:23

Cold morning run on the shoreline.  Just went down to the aqueduct road and back in.  The only rude awakening was that this loop is really only about 4 miles, not the 5 I thought it was.

Early morning bridge loop with T&D.  Gorgeous morning...the moon looked amazing out over the Oquirrh's and the sky was clear as a bell...you could see the entire valley.

13 miles on the trails in Corner Canyon then 5 more on the FR loop.  Got in from the trail running right as the snow was starting to fly and started the other 5 miles in the thick of the storm.  Was not all that fun...difficult to breathe & slow. Foot is bothering me much more than it should I may have to have it looked at.

HR: Avg162, Max 169

Shortened bridge loop this morning - hopefully get in a longer one tomorrow.

I have officially made my goal for the Ogden Marathon.  In the past I've not been open about my goals all the time but maybe if I'm more open about what I'm going for, I will have more accountability to myself.  I've decided I'm going for a 2:54:59 - breaking 2:55 for my age group is enough to give me a guaranteed spot to NYC marathon.  Whether or not I do the NYC (this year at least) is another question, but I think this is the next meaningful benchmark for me aside from breaking 3 itself.

Morning run on the shoreline to the aqueduct road and back in...we are not going to be able to run there much longer - it is quite slow going even now.

Then run after work with Matt on his 10 mile loop.  Great loop, look forward to doing it more frequently although it is quite slippery this time of year.  There is black ice on much of the Canal & Porter Rockwell trails.  Good runs though.  Probably need to take a break tomorrow, was falling asleep at work this morning, not good. 

HR: Avg 147, Max 158

Morning run on the shoreline down to the aqueduct road - D, T, C, I & Me.  Beautiful morning!

6 total today...3 in the morning up on the shoreline - and 3 more at the gym before work.  The shoreline trail was windier than I have ever experienced wind anywhere.  We didn't get much of a run in and had to cut it quite short so I had enough time to hurry to work and hit the gym on the way in.  Did some good speed work on the treadmill which felt good after trudging through the snow on the shoreline.

Morning run on the shoreline trail just down to the Aqueduct road.  Wasn't too cold but super windy again.  T & C

Carbon copy of yesterday.  A little warmer and much less wind.  Still a good workout with the snow. D, T, & J

Short run this morning up the trail of the Eagle.  Beautiful morning - I can't believe it is Christmas Eve.  D, T & E.

Not sure how far this morning...we hiked up the Trail to the Eagle for a little while, got in a couple snowball fights but then had a decent pace coming back home.  Nice and early.  I really need to take a video camera up there one morning to capture just how cool it really is to be up there so early in the morning looking over the entire valley especially on such clear mornings as this morning.  We had a bunch of us this morning too...me, D, T, E, I, J, & C.  Good run, just should have been longer.  I'll get in a good one tomorrow on the roads.

Basically the same as yesterday only worse - more icy.  After yesterday's warm temperatures, the snow melted a little and then re-froze overnight.  Very very icy.  I'm headed to the gym now to finish up a real run...even the roads would be pretty sketchy to run on right now.

Got in a good workout at the gym.  2 mile warmup followed by 4 miles at race pace and 1 mile at 10 mph.  Got to use my new Christmas road shoes - Saucony Triumph 6's.  Like them so far.

I think we got in at least 4.  The shoreline trail is so icy you can't really even walk it.  So there is another trail lower on the bench that is at this point probably just a game trail but it is clear and very runnable.  So we just ran out & back on it 3 times I think.  It was nice to get some real running in.