Giddyup

Eagle and a loop down to the aqueduct road.

Weather was raining when I left the house at 6:45 so I thought it was going to be a short one.  Once we got up onto the shoreline trail though it had completely cleared up and was a beautiful, clear morning.  Shoreline up Ghost and down Canyon Hollow.  Started running out of gas toward the end.  Was plenty warm probably 33 degrees or so.

Going to take at least a 6 this morning.  Regular bridge loop but with a few extensions including turning around after we finished to go make sure one of the group wasn't lost.  Me, D, E, G & B.

Got in another run in the evening while C was @ TKD.  

Cold bridge loop - car said 21 when I left but felt like it dropped about 10 degrees in the middle of the run.  Me, T, J & I.

Just a short one this am - Eagle.  Was really cold - under 10 degrees. Just me & T.

Ghost falls loop - great run.  Will have to do this more often in the summer, is only about 2 miles longer but coming down main CC road, can run faster so it only takes about 10 minutes longer.

Probably shouldn't be running outside right now given the horrible air quality + groin is really sore from hockey on Saturday.  C'est la vie.

Inversion has blown out of the valley quite a bit - beautiful morning run.  Seems like I say that most mornings.  It was really a great run though - the trail is completely runnable.  Me, D, T, I, J, E & B.

A run is a run

Swim workout after work - 1st time in the pool since Boise 70.3 - over 6 months ago.  I've got some work to do. 

Bike trainer workout in the morning.

Masters swim class after work - what a great workout.  In a full hour, we did probably 80% of the full IM swim distance.  Was very helpful to have an instructor and other swimmers as a distraction from the boring lap after lap.

Fort Rockwell loop then ran to Harmons and back to get my dinner.  A good way to really watch what you're buying when you have to run it back home.  Felt good on the loop, haven't run it since September 30, '09.

M1:  6:34

M2:  6:39

M3:  6:49

M4:  6:18

M5:  6:41

Definitely not my fastest but I'll get back to where I was.  Average on this run was 6:38 - best for the loop is 6:25 avg on 11/20/08.

Just going to take a 4.5 this am - forgot to start the Garmin and shortcut the normal Bridge loop a little.  Snowed on us the whole run, but was not a problem at all, was really quite fun to run in.

Morning bridge loop + a little bit.  I think this is the first time I've ever done this loop all by myself in the morning.  Trail was better than yesterday, snow was much easier to run on, not so icy.  Have to say I didn't feel all that great.  Legs are a little tired.  Glad I got out though.

Same thing as yesterday only warmer and much windier.  Solo again which I didn't mind as I ran every step unlike some other mornings where there is social hour!

Got on the trainer also for an hour after work.

Managed to get out after work for 15 - will take 15 outside over 20 inside any day.  Wasn't too cold.  After run went straight to my masters class to swim, hopefully this helps a lot.  Just have to actually do the things in the race that I learn in the class.

Morning bridge loop - snowed on us + wish I had the yaktrax as temps have dropped & trail has iced over again.  Was enough snow on top most the way to make it runnable but the yaks do make a difference.

Just 5 this morning.  Me, D, T, J, E & B.

Bike Trainer downstairs after work.

Same as yesterday only a little colder & a little foggier.  Inversion seems to be creeping back in - gross.

Me, D, E & B.

Same as yesterday only a little colder - me, D, T & B.

Old Bridge loop course up towards Clarks then up above the Temple and out a little bitthen turned around & came back.  Really pushed the last 2 miles, felt good.  Air quality diminished a little overnight.  Me, T, E, I & A.

Got on the trainer after putting C3 down for a NAP

Masters class tonight.  For the first time every swimming I had soreness in my forearms - hopefully a good sign.

Normal b loop - still cold.  Me, D, T, J & B.

Just a nice B loop this morning - good temperature.  Saw 2 other groups out.  Just me & J.

1st day of Tri Camp in SG.  Swam in the am - warmed up then did a 100, 200, 300, 400, 500, 400, 300, 200, 100 ladder.  Rode one loop of the IMSG bike course including an extension up to the SG Marathon start then back home via Snow Canyon.  Only ran 1 mile after - wouldn't have minded for a little longer, felt ok to run.  Then after dinner we got in a night Mtn bike ride on Bear Claw Poppy trail.  Good day 1.

Day 2 of Tri Camp.  Woke up and ran one loop of the IMSG Marathon course.  Goes from Tabernacle to Diagonal, up to Snow Canyon Parkway then up above SG on Skyview Dr.? and back.  Run felt great, took it pretty easy then pushed it coming in.  Rain on and off but then got out for a Mtn. Bike ride out on Gooseberry Mesa.  Such a fun ride.  Had a little snow in a few spots and a great deal of mud.  Glad to have finally been able to ride Gooseberry.  Very technical & Rocky like Moab.

Day 3 of Tri Camp.  Similar to Day 1 - got up and swam.  Was a good swim, didn't keep track of laps until toward the end so I hope I'm underestimating a little as I swam for a good hour +10 mins with a few breaks.  Hope I'm getting faster.  Came back and went out on bikes up Snow Canyon to the SG Marathon highway where we were greeted with rain and a headwind.  Rode the rollercoaster bike/run path back into SG.  Started raining really hard - everyone was completely soaked by the time we got back - rain really picked up but made the rollercoaster run/bike path both fun and kind of sketchy.  After lunch @ 5 guys & a movie I couldn't let the day pass without another run so we got out for a short one.  Good couple days.  Hopefully get in another before the race day.

Masters swim in the pm

Eagle in the AM with Troy

After a couple days off - a nice road loop in the am.  Was good to get on the roads, should do more of that in the mornings.  Get the same run in in less time.  Me, D, T, B, J & C.  Warm too - 40ish degrees - storm must be coming in.

Just ran all over CCanyon - up & down loops, etc.  Great time - dialed up a couple quick last miles; 6:25 & 6:30.  Felt good - these trails runs aren't often very quick sometimes guys want to "Climb" which is not running, more like hiking straight up a hillside for the sake of wearing down the legs.  Was a little more sore after the run than I thought I'd be so I celebrated by going to get some new Brooks Launch shoes.  Me, D, T, J, C, & I.

Just an indoor trainer ride today.

Great run this evening after work - 11.29 in 1:13:33 avg 6:30's.  Must be the new shoes - 1st run out in the Brooks Launch's.  Really realized how shot the old Saucony's were.  Think I'll like these Brooks.

Eagle.  Me, D, T, J, J, & B.

Morning bridge loop - started out snowy/slushy ended up clear except for the dense fog.  Me, D, T, J, B, E & C.

Bridge loop this am - I think I might actually be getting a little cold.  We'll see how I feel tomorrow.

Wow - I don't think I've run over 14 or 15 since SG Marathon.  I am really quite out of gas from this run.  Did 2 loops up Ghost then over to and down Clarks.  Coming back in from the 2nd loop ran into D & E so we turned around and went up Ghost again then down the main CC road. I had nothing left coming down the road it is just a good thing it was all downhill. + I was really cold again - I was really cold on and off the whole run.  Finished the run right at 25.03 but I decided I might as well make it a full marathon distance so I tacked on one more.  Had a big group but people started peeling off - started with Me, D, T, C, A, E, I, JG, DB & B.  Saw an awful lot of other runners/hikers & bikers.

Swim only tonight - masters class.  Didn't make it last week, felt really sluggish at first but then came back around by the finish.

Trainer

Masters class

whatever

Ran right after work on University in Prov...last 6 miles of UVMarathon. Stopped then forgot to restart Garmin so don't know time or pace.  Felt good though, started out kind of quick then slowed in the middle then was still moving strong by the finish.  Last 6 miles of the race should still be quite favorable except for one or 2 short hills (one is a railroad overpass).

Not much of a run week - 2 swims, 2 bikes, 2 runs though so more balanced for Tri training which is what I need to be doing right now anyway.  Good ride today - drove up to K-ville to meet M with 4 other guys.  Rode out to Antelope & back.  TT'd the causeway out, did horrible + had a tailwind the whole time.  Coming back though was a headwind the entire way in.  Good thing there were 6 of us for a nice paceline.

Masters class tonight - ate on the way there, I think that was a mistake.  Really felt gassed most of the workout.  + was swimming with 2 much faster guys.  Think I'm making some improvement, seem to be able to have a consistent kick if I focus for a few strokes.  Ran short on the dreadmill after - again felt eating on the way to the workout was a mistake.

Morning bridge loop.  Weather is getting warmer, snow is melting & sun is rising a little more each morning.  Me, T & JG.

Same as yesterday just a little colder.  Me, T & J.  Can't wait to run in the daylight again for a couple days.

Weak running week...just wasn't all that up for it.  Got in a good ride today though out on my favorite loop minus the suncrest climb.  Will save that for when I'm a little more conditioned.

Rare Sunday ride - didn't get hit by a car or anything thankfully.

Good swim workout - didn't eat on my way there for starters.

Morning modified b loop - getting muddy but so nice to have no ice.  Me, D, E, I, B & J.

Early bridge loop - cold again, back in the 20's.  Really could go for some warmer weather...Me, D, T, J, & B.

Wow - an even weaker week than last week.  2 runs, one swim & one ride.  Not a good trend - but between being sick and going out of town + weather I guess I'll take it.  Next week should be better.

Dreadmill miles

Only 1 dreadmill workout today - going to try to go twice a day

Did manage to get in the 2 runs today - 5 miles each.  So hot though.

Also got out for an open water ocean swim - so much different than swimming in a pool.

10 sweaty miles on the dreadmill

same as yesterday

Had to cut it short for checkout.

Masters class

Easy loop down the lower road

Fort St., 13th East loops.  22.8mph avg.

SLRC teaser run on Jordan Parkway.  

Again - had to call up a Sunday ride.  Was hoping for warmer weather but once out the winds made for a miserable ride + legs are sort of toast from yesterday so cut it kind of short.  NEED WARMER WEATHER!!

Super windy morning...looks like it's going to be that way for a couple days.

Not really sure how far tonight- 2000 sounds good.  Can't hardly tell if I'm really improving because I am still so wasted during these workouts.  Form does seem to becoming more efficient - need to remember from week to week.

Decent bike run brick tonight after work in the cooler temps.  Dressed just right so it wasn't a problem.  Run felt ok - kept a decent pace but R Hamie was starting to bother me after just the short 5.

Bridge loop this am -super cold + couple inches of frozen snow.

Monster ride today + it was fffreezing.

Drove up to K-ville to meet eminem, rode from there out to the tower at the airport passing the "Hell of the North" race along the way.  Poked all around the airport for awhile gaining access to some cool bike paths along the Southern border before turning around at a gas station somewhere out in the International Center.  Headed back East through the same bike paths/tunnels along the airport to the Eastern border of the airport where eminem & I turned East again & dropped our other 2 riders.  Headed up to the Capitol but not before ascending what was easily the steepest section of road I have ever ridden on a bike.  Dropped in & out of City Creek Canyon and took a left onto 11th ave.  Turned R @ Shriners and proceeded to Rice Eccles Stadium.  From there we decided it would be a great idea to climb Emigration Canyon.  Not bad going up as the climb is moderate and as it turned out we had a bit of a tailwind pushing us up.  Made the turn at the top of Emigration to top out at the top of Little Mountain.  Thought it would be a good idea to take a minute to refuel there but it was blowing so hard we just U turned back down the canyon at which point we realized how much of a headwind we were going to be facing.  So the already cold temperatures combined with a high elevation, descending a canyon and into a headwind made for easily the coldest conditions either of us had ever ridden in.  So much so that we had to stop at a little bakery on Foothill by the VA to try to warm up.  MM was shaking so bad he could hardly keep his Hot Chocolate from spilling all over.  Had some soup & a sandie the got back out.  Backtracked across the U, up to Shriners, past SLC Cemetary and onto 11th Ave.  Back in & out of City Creek Canyon then behind the Capitol & down Beck Street around into Bountiful.  From there the riding was fairly easy on HWY 89, etc.  MM was still putting the hammer down and I felt like I was just trying to keep up.  Finally hit HWY 89 & Shepard Ln when we turned over 100 miles.  Felt surprisingly ok - could have kept going but was happy to call it a day 2 miles later - total ride time something like 5:46.  Was fortunate to avoid any snow & or rain (not to mention frostbite or hypothermia!).  Quite possibly the most difficult ride ever.

Not exactly sure on the distance tonight.

No swim tonight - picked up another sinus cold/infection from Monday nights swim.  Feel lousy.  Manged to get out on the bike though for a little tonight.  Only 3 Fort loops but averaged 23.7mph.

Morning 10 w/MTM.  Felt slow, couldn't crack 7min/mile.

Got out in the evening for a ride - finally 60's.

My running  mileage has really been sacrificed at the expense of swimming & running.  Hope it is worth it in 3 weeks.

Monster ride today - all by myself.  No one to draft off of or to keep my mind off the matter at hand (except a short section up front-side of Suncrest w/MDcrag - more later).  2 loops out to Redwood/Camp Williams to Saratoga through Lehi up into Highland & over backside of Suncrest.  Saw MDCrag at the bottom of the frontside after coming down the first time so turned & rode back up with him.  

 Short 3 mile brick run after.  Legs recovered very well after 1st mile.

Swam nonstop tonight, but started 15 minutes late.  Was pleased to see much improvement in both swim efficiency & endurance.

Evening run while C was @ baseball practice.

Morning bridge loop + a little.  Still cold out - 33 degrees.

Ran up to & back from T's.  Eagle loop in between.  Me, D, T & J.

1/2 Ironman today.  Rode up to Dimple Dell, swam, then my 40 mile loop + a little to round out the 56 (+ the 4ish to DD made 61). Actually felt quite lousy on the bike - legs were really toast, definitely left over from Eagle on Thurs.  Amazing how such a short little run can be so hard on the thighs.  Slow run too, but was a very good workout to bank.

Short b loop this am.  Just me & J.  Legs are SORE from Sat.  Going to take a day or 2 to get going on my rehab.

Really not sure on the distances - swam the Masters class then ran on the track.  Felt much better running tonight than on Monday.  Ran short but did push the pace on the indoor track.  Swim is feeling very strong.

Short one this am - was super chilly with a light drizzle & wind.  Feeling better, will probably go long tomorrow.

Very pleased with the effort today.  Wouldn't have left it 1/2 mile short if I'd have known I was so close to 20 miles.  My Garmin is a piece of junk.  I really need to give it a proper retirement and drop it off a cliff.  Ran up to the park n ride at the mouth of Little Cottonwood & back.  Only took 2 handhelds with me and I didn't have to refill once.  Temps were moderate and I took an easy pace - averaged 8:15's. Hopefully can do a little better than that at the race next week but with a hilly course there's no guarantees.  Legs felt great afterwards, no ice bath this week.  Maybe should have but definitely wasn't having any pain of any kind anywhere.

Short pre-race run - everything working well

Short pre-race ride - everything working fine

So happy to have that race behind me.  Clearly as it has taken me almost a full week to even sit down & update my blog.  Race was so tough.  I just remember thinking I couldn't believe how just plain tough it was.  During training, the knowledge of having completed 2 other IM's is very helpful but as soon as that cannon fires, it feels like all that goes out the window and you just have to find a way to grind through 140 miles of SBR.  

Sand Hollow was quite cold but thankfully conditions otherwise were perfect - not a breath of wind & very pleasant air temps.  The swim was supposed to be a deep water start but for those of us who took their time getting down to the water, that was not the case.  I was 1 step away from the waters edge when the cannon blew and there had to have been a couple hundred racers behind me.  I had a great swim really.  When I finished, I was pretty disappointed in my time as it was about 7 minutes slower than my goal.  During the swim I felt just fine though.  Only problem I had was numb feet that stayed that way for 60 miles on the bike. Swim was 1:17

Had a pretty quick transition.  Would have even been quicker but I decided not to wear my race kit in the swim so I wouldn't be so cold.  Got out of there in under 6 minutes. 

As there is quite a disparity between the strength of my bike vs. my swim I am always passing people like crazy coming out of the swim.  I finished the swim in 822nd position and I finished my bike in 221st position.  I was riding quick but I wasn't really pushing.  Riding was pretty easy coming into SG and out into Ivins to the Highway heading up to Gunlock.  As soon as we took the right hand turn onto the Highway out there, the road was pretty rough, it just rolls up and up and up (as opposed to roll up then roll down) and there was a massive headwind coming straight on.  Speeds dropped like a rock and I was lucky to make it to 40 miles with a 20+mph avg.  The ride goes past Gunlock res. and through the town of Gunlock then to the town of Veyo familiar to all SG Marathon runners.  Before getting to Veyo, however, there were 2 particularly henious hills.  One was actually short in distance but very steep.  One rider was actually walking it on the first loop.  The second hill is much longer but less steep.  Still though, I saw at least 2 riders walking up this one on my 2nd loop.  Plus, as this hill is a switchback, you made a 180 degree turn at the base of the climb so the wind was at your back for the whole climb.  Once into Veyo, the ride followed the SG Marathon course back into SG.  This part almost made up for all the pain of riding up the backside.  With a nice, smooth asphalt surface, a downhill slope and a pretty good tailwind you could really haul.  Speeds were easily in the high 30's almost the entire 17 miles and even topping out above 50mph coming down the hill above the top entrance to Snow Canyon (mile 15 of the SG Marathon).  Once back into SG, you take a right turn @ Snow Canyon parkway and go do it all over again.  On my 2nd loop, I pulled a move very typical of me and after having forgotten to eat almost the whole ride was famished at mile 90.  I immediately pounded 2 full power bars, several pulls on my ensure water bottle and a whole bag of Powerbar chews.  All very good food but I should have eaten much more to that point.  I drank a ton of water and was good about salt capsules too.  My run, however, was evidence to me that I waited way to long to put down those calories.  Bike was 6:02

T2 was right in SG at the Tabernacle building.  I had a super fast transition in 1:38.  The run heads out and immediately backtracks the SG Marathon course - up Main St., out Diagonal and up Bluff.  They did take you up a short and steep .25 mile out and back before turning right on Red Hills Pkwy and running out East above but parallel to SG Blvd.  There were 2 good climbs before the turnaround and you also had to make a loop through Pioneer park up there.  At the turnaround you just go the same way back into SG and do it all over once more.  I started out just a little slower than I hoped.  I was doing about 8:30's.  I hoped to take a few miles to recover a little, get up the hills then drop down closer to 8's.  I was very steady with 8 to 8:30's for the 1st half but then I immediately dropped down to 10's beginning my 2nd loop.  I just couldn't pick them up and since nothing was hurting or even really sore, it was evidence to me I just didn't have any gas in the tank.  Halfway into the 2nd loop (about 17 miles) the aid stations brought out the Chicken Broth and I could not have been happier.  I was taking at least 2 cups at every AS, it was so good to me.  I began to eat a little more again and by the time I made the climb out of the last turnaround I really felt better.  After cresting the final hill around 21-ish miles I was able to start running again.  I ran right back down to 8 min/mile and maybe below for a little while.  Everything still felt good - no pains or sore spots of any kind.  By then the damage was done though - I kept holding out to tuck in under 4 hours but I ended up at 4:03 for a total time of 11:30. 

Great race - not signed up next year but will definitely do it again.  Was very tough to get all trained up through the cold winter months here.  But it is great to have such a race so close to home now.

Huge thanks goes out to all the volunteers too - there were about 4300.  They really all did such a great job.

Finally getting out for a run.  Everything is working just fine - even surprisingly so.  Can't take it too easy as I've got Ogden coming up.  I'll run on Sat but maybe not before then.  Just a b loop this am.  Felt great.  Really, really done with the cold weather.

Decent run today.  Had plenty of hills and downs too.  Was able to push the pace pretty good but also backed off so as to not over do it.  At about 11 miles felt the little pain in my right knee cap.  Don't really like the idea of a little pain like that so slowed way down and pointed it for home. I'll have to be careful next week, maybe a few short 3 - 4 milers and maybe one a little longer.  Not sure exactly how best to simultaneously recover & get ready for a marathon.

2 solid runs today.  Bridge loop in the am - tried to take it as easy as possible, all parts felt ok.  Not great but ok.

Fort Rockwell loop after work - fastest time ever.  Surprise to me.  Did go out to see where the high gear was and was very surprised to see 1st mile 4 seconds faster than previous fastest time + ~30 seconds faster than average.  2nd mile was another 3 seconds faster - 10 seconds faster than previous fastest time + 25 seconds faster than avg.  3rd mile was quicker than average and usual speedy 4th mile was 1 second under 6 min (although fastest 4th mile is another 5 seconds faster).  Last mile didn't break any records but overall time & avg. min/mile did.

1  6:18

2  6:15

3  6:34

4  5:59

5  6:32

Not exactly sure how far this am - I'll just take a 5.  Ran the shoreline North for a change.  Much more technical in that direction but we pushed a pretty good pace.  Me, D, T, & B.

Easy road run this am - have a couple sore spots in a few places on my legs.  Shouldn't be anything too serious.  Hopefully get in a good recovery today and tomorrow and be ready to go on Sat.

Only 2 words to summarize this race: Fade Out. 

I figured going into this race that I would be solid at least through the half then given the geography, I thought I could stay steady but probably over 7min/mi through 18 until the Canyon.  But I didn't really know what would happen around 19-20 and by that I really mean I guessed I was probably conditioned to have a similar fade as I did last SG when I had run Wasatch 3 weeks prior.  Sure enough that is almost exactly how my race went down.  I felt great through the half hitting it at about 1:30 or maybe 1:31.  Slowed down after that to recover a little and get up the rise @ 14 miles.  Picked up the pace a little to the Canyon but coming down the Canyon and hitting 20 miles, I just couldn't pick it up anymore.  Felt exactly as I did @ SG.  Maybe slightly better as I don't think I faded quite as much.  I held out hopes to stay under 3:10 but I always seem to take for granted how long that .2 takes.  I stopped my watch at 3:11:00 straight up - never saw the official results but I'm thinking maybe I had at least a 1 second net chip time difference.

Just saw overall results - tucked in under 3:11 by 11 seconds for a 3:10:49.  I'll take it!  Surprised to see 12th in AG.

Smoked my Fort St., 13th east velodrome loop tonight.  Didn't have a lot of time so had to hurry - averaged 24.9 for 4 loops.  Weather is so nice now.  Felt good, really pushed to see where I am.

Have had some acute soreness in the bottom, inside half of my left shin 5" above my ankle so haven't run at all this week. Everything has felt fine otherwise.  Ran a b loop this am, shin felt ok but definitely not gone, wouldn't say it has even improved all that much.  Probably the kind of thing that will have gotten a little worse before it gets better. Not really a big deal, thankfully wouldn't really even call it an injury, just soreness.  Just me & D this am.

Probably not the best idea to run 5 miles after 5 days off then run a 20 the next day.  Wasn't really sure how far I wanted to/could go when I started out at about 1pm.  Left shin was still sore but wasn't really bothering me and soon went away.  Took an easy pace and was very consistent with the miles.  Approaching 10 decided I could do 13 for sure which turned into just over 16.  Then threw in one loop around the Draper Days 5k + a loop around the park.  Legs were getting kind of sore so I was glad to be done.  Took an ice bath which I have become a fan of. 

Morning bridge loop - shin hurts...stress fracture?  Hope not.

Not completely sure on the final time as I was trying to pick off one more runner in the final stretch.  Also had no watch for the race as I left it at home so I just ran as fast as I could.  Pleased with breaking 19 mins on this course that has 2 good hills - even though you go up & down both.  Also, was a faster time from the last time I ran this race in '08.

Since I was able to run the 5k on Sat with no pain in my shin, I've dismissed my stress fracture paranoia so I felt comfortable throwing in this 1/2 as a tune up before UV in 2 weeks.  Did ok, was pleased with my effort, but time was 2 mins slower that current flat-course PR.  Wasn't a huge race but probably about 200-300 runners showed up.  Was into 7th place by 2nd mile then 5th place by 3rd mile.  Picked off 4th place runner right after halfway point which was also the only time I was within striking distance of 3rd place guy but he was not going down without a fight.  He stayed very steady and if I had to guess, he was probably managing negative splits as he seemed to be slowly pulling away from me.  

Was a good race - have never placed so high overall and makes the second 1st place AG finish this weekend.

Easy loop this am.

Emigration hill climb tonight...good ride but a horrible time.  Really need to lose some weight to be more competitive in cycling.

Ugh...waited until the heat of the day 80 degrees.  Just a short loop, wasn't too bad at first but then it felt verrry hot.  

Feel sorry for those poor suckers out running 50 miles @ Squaw peak in this!

Long run this am - had a little extra time before work.  Really dogged it last week and was a little surprised at how sore my calves were. 

Got out on the bike after work.  Massive southerly wind, have always wanted to ride south on the Camp Williams road with a good tailwind and today was the day.  So much more fun until  you have to turn & go back.  Most brutal headwind in my face for the whole climb up Suncrest.  Almost not worth the fun coming out.

Another good road run this am, was quite surprised at how much I was sweating it what otherwise seemed like pretty cool temps.

Possibly slowest time ever on Fort Rockwell loop.  Ran after work and just wanted to take it super easy as my right calf is really bothering me now and I need it to go away in just 2 days.

Easy miles - need calf pain to go away!

Race take-aways:

Pleased to see time 3 mins quicker than Ogden - moving in the right direction at least, but still a good 7 minutes off of PR time

1:31, 1:35 1st half, 2nd half split better than 1:30, 1:40 @ Ogden but still not negative splits.

Running in the rain is not as much fun as it sounds

Course is more "rolly" through 13-14 miles than "straight down"

Managed to choke down 3 gels throughout the race - rarely do gu/gel in races - maybe do more often

Course measured .11 long for me

Seems like lots of fast runners showed up this year - including speedy women

Head wasn't really in the game until about 8 miles...was feeling good and decided to not make it a throw away race

Provo Canyon was quite beautiful to run down

Saw several pairs of Brooks Launch shoes

Only broke stride once during entire race to have a short #1 break

Marathons are still hard

Easy bridge loop this am - legs feel better than I thought they would

Porter Rockwell trail in the am with Mackey...good run, legs still recovering.

Morning climb up Eagle...took it easy to not trash the hammies now that I'm running Ragnar on Fri/Sat

Ended up running Ragnar at the last minute...but only 2 of 3 legs due to conflict.  This was last leg of Van 1's 2nd leg going from Morgan up to East Canyon.  Averaged about 7:16's I think.  I thought the leg was harder than I was expecting.  Sometimes those elevation profiles are deceiving but this one just rolled up & rolled up some more.  Good run though.

2nd Ragnar run - short 3 miles through Heber.  Had 2 big hills right in the middle of the 2nd mile I think my time was 21:xx but I know my last mile was 6:02 - at least there was one quick on in there.

Warm evening run

Easy evening miles as I have been unable to drag my fat butt out of bed in the am lately

Another easy evening run

Beautiful run in SG.  Started in the middle of the Dammron Valley on the SG Marathon course.  Ran it in to Snow Canyon then turned down the Canyon & came in to SG on the Snow Canyon Parkway until heading South again down to Green Valley.  Managed to avoid the heat of the day, was a great run.

Early morning run up Ghost falls.  Had taken a break from morning running, is nice to be back & done before work.

Same as yesterday but 8 minutes slower.  Combination of pushing harder than normal yesterday and dogging it more than normal today.  Still a great run up Ghost falls though.

Another Ghost Falls loop.  Felt better than Tuesday...took it real easy yesterday and today felt quite good.  Walked one steep middle section which I think allowed me to run harder at the top in the switchbacks and also coming down the road.  2 minutes faster than tues even with the walk.

Got out for another short evening run.  Surprisingly warm for being so late in the evening (10ish).  Ran one mile on the track at Juan Diego and only managed a 6:28.  Need to work on that.

Kind of dogged it over the weekend + ate horribly.  Ghost falls this am, good run, quads felt tight.

Beautiful morning run up eagle

Got out during TKD for a super hot evening run

Bridge loop this am - just me & T

Slept in late this morning - needed some recovery sleep.  Didn't get out until about 9:50 = hot run.  I'm ok with that though - sometimes I don't mind if the training conditions are harsh.  Drank a lot of water.  Ran up to mouth of Little Cottonwood Cyn & back - have done this run a couple times before, is a good hard run.  Next 20 I'll go a little easier.  Have really felt lately like I'm re-training to become a road runner.  All the ultra/trail running is a different thing in many ways.  Felt like I was really strong through the run but really fell apart during the last mile.

Bridge loop this am + a little extra after I met up with D, E & B.

Ghost falls loop this am - felt really good, ran 3 minutes faster than prior fastest.  Took a Gu to start + 3 shot blocks halfway in.  Trying to get used to a little more Gu - see if it helps.  Legs felt great last mile was 5:36.

Got up early to run up to T's house, ran the b-loop then ran home.  Really was a pretty fun morning - 1st ran up to meet 3 friends to run the trail, met another on the trail then another once we turned around.  Coming home, ran into T's parents then MTM coming down 132nd and finally another neighbor just turning down my street.  Was a good run.

Fun race today - Draper Days 5k.  Good news/Bad news race - Good news: ran probably fastest single mile on flat ever @ 5:49 - followed by another sub 6 even if it was a 5:59.  Usually have a heck of a time squeaking out a single sub 6 ever.  Bad news: 3rd mile was 6:22, really came off the pace in the last mile making my finish time 1 second slower than last year.  Guess I should just be happy for the quick miles 1 & 2.  Ran a little cool down after.  Was 1st run in new Saucony Kinvara's - VERY much liked them.

Just a fiver this morning.  Shorted myself 15 miles last week - not sure how I'm going to make them up this week.  Time will be more of a premium these next weeks with heat, schedule + baby will be here before I know it! Me, D & B.

2 lazy days + 1 sick day = way behind on weekly miles.  Ran evening tonight, super hot & slow.  Drank Nuun in water bottle and it was very good.  Started feeling better toward the end of tonights run.  Just going to finish out this week and hopefully do better next week.

Ghost falls loop this am - me, D & B.

Since I completely fell off my plan this week I decided to take a nice easy trail run today instead of Des News or a hard road run.  Did the old version of the Widowmaker, had so much fun.  Really felt great the whole time.  Ran with D & a new guy so we kind of took it easy.  Ate & drank well and could have gone much further but I didn't really want to run in the heat again.  I'll get back on track in this coming week.

2 good road runs today - am & pm.  Morning with Matt - pipeline trail & around DD 5k route.  Kept a good pace & felt good.  

Ran after work in the rain, tried to go fast: 7:04, 6:41, 5:43, 6:10.

Ghost falls loop - was running very well and feeling unstoppable until about halfway up...felt some fatigue from yesterday.  Still a good run.  Ran w/T to the lower road then caught up to D, B, J & C at the top of Ghost - ran back down with J & C.

Got in a double today - morning run up Clarks.  Went pretty easy hiking more than normal.  After work drove up to Suncrest & ran home.  Wikid hot, definitely wasn't as fast as I was hoping.  Was surprised to have a 6:16 in the middle of the run @ mile 7.  Only 5 sub-6 miles...no biggie right now, trying to get in lots of miles more than fast miles especially on a hot evening run.

Did the same exact run tonight as I did last night.  Started out feeling better than last night & thinking I would be much faster.  About 5 miles in started feeling quite sluggish and HOT.  May have been hotter tonight than last night + there was cloud cover last night.  Was only a little faster with 7:13 avg vs. 7:18 last night.  Still only 5 sub-6 miles.  

Drove up to K-ville to run w/FE-man friends.  Did short warmup then ran a half marathon @ tempo.  How did it get so HOT at 7 in the morning!!!

Got in a double today.  Morning run up to T's...left @ 5:15 to witness the most amazing lighting storm.  Crazy lightning going up, down & horizontal - some flashes so bright you had to turn away.  Huge booming thunder too.  Did a bridge loop then ran home.

Evening run during C's TKD class.  Was feeling great until the last mile, groin was really really tight - probably need to start stretching more again.  All sub 6's except the last one.

Tough morning run - up @ 4:30, ran up to T's for a slow Ghost Falls loop then back home.  Legs really feeling slow from yesterday - just tried to take it easy & get the miles in.  Have a long one this weekend, have to see how things hold up.

Early run up Ghost then back down Ghost as opposed to down CC road.  Is really nice to run back down the trail.  Me, D, T & B to the Aqueduct road then just me & B up & down Ghost.

Weekend long run.  This one was a grind, woke up way late & didn't start running until about 10am.  Thankfully the car said it was only 83 degrees and I had a good breeze most of the time.  Legs are really tired from this week - slow miles but got it done.  Porter Rockwell loops.

Evening run during C2's TKD class.  Did not feel well, at a sandwich 15 minutes before running, was not such a good idea.  Ran up from State St. to Alta HS then 2 miles around the track & back. With baby due this week have no idea what I'll be able to get in, hoping for the best (with the delivery too!)

Same exact evening run as last night during TKD only felt even worse - hoping all this running in the heat adds up to something more than almost heat stroke.

4 more after we got back home & tried to really push it...a 2 mile out & back - actually laid down on the grass after the out I felt so lousy.

Nothing today - baby is due tomorrow, unsure what kind of mileage I'll get for the next few days/weeks/months!  Only blogging to note beginning of 1st time adding supplement use to training - started Optygen today to build toward SG.

Short track/speed workout tonight, had to cut it short though - was going for the 10x800 Yasso workout.  Maintained 2:52 but only for 3 800's.

After dogging it last week (partially due to the reverse restraining order in effect, partially due to feeling like fat bastard in Austin Powers movies) will hopefully have a better week this week.  

Fort Rockwell loop tonight, ran well but made 3 stops.  1 to chat w/ friend, 1 for water & 1 for traffic.  The heat makes me feel like I can't breathe when I push it. Happy with my splits though:

6:28

6:33

6:27

6:34

6:45

Speed workout tonight.  Ran 2 miles to Juan Diego track to do Yasso 800's.  800 meters @ high pace then 400 cool down ten times.  Wore my Saucony Type A's - great shoes but really not meant for me to run more than 10 or so miles.  Started to feel 2 blisters on last lap thankfully.  Was a good workout. 

Science here: http://runnersworld.com/article/0,7120,s6-238-244-255-624-0,00.html

2:46

2:48

2:50

2:57

2:51

2:52

2:56

2:50

2:52

2:52

2:51.4 average

Easy run during TKD.  Feeling some good soreness in my butt & calves from last night's track workout.  Will have to make that a staple for the next few weeks before SG.

Morning run up Ghost falls.  Took it super easy but I can't tell right now whether or not I'm going to regret this (if) when I run Park City on Sat.  Still feeling the soreness from Tuesday night, hopefully it will wear off today and tomorrow.

Great race, faded minimally in the 2nd half - didn't negative split but the 2nd half couldn't have been more than 2 minutes slower than the 1st.  Considering the drop in pace for everyone climbing up to Deer Valley I don't think 2 minutes is too bad.  

Started back in the pack quite a ways/further than normal.  Was pushing out of the crowd & within a half a mile was probably in 20th.  1st mile was 6:41, felt pretty good.  By 2 miles I was in 12th & by 7 miles I was in 8th-ish.   1st half was  not bad, had a headwind though on the rails to trails which is a sneaky uphill.  Had decided to really push the 1st half before the race started and not worry too much about negative splits.  So I was just climbing the ladder - I would push ahead until I caught someone then hang with them for a while until my pace came back & would slowly pull away.  1st half was somewhere between 1:33 - 1:35.  Leading woman caught me @ 15 heading up to Deer Valley and I re-passed her on the way around the loop.  She didn't drop back at all and passed me again at the top of the heinous climb up to Empire pass & didn't look back from there, I couldn't catch her.  Did manage to keep pretty steady miles through the residential section trying to reel her in but by 20 I could tell I was essentially done "pushing".  At 21 ANOTHER chick passed me - found out later this was her 1st EVER marathon.  Pretty good job.  

Temps were getting high so I just wanted to cruise in.  Got some cool temps running in shade on paths through Swaner Nature Preserve, even managed a few sub 7's.  24th mile was 6:59, was pleased to have a solid mile so near the finish.  That was it though, I was toast after that & I just wanted to finish.  6 minute improvement over last time I ran this 2 years ago.  Hopefully I can keep those 6 minutes & take them down to SG!!!

Easy evening run - going to be tricky getting in good runs for the next couple weeks (possibly months!)

Managed an afternoon run today.  Very hot - went out to a nearby section of the Jordan River Parkway I've wanted to explore for some time now.  Turned out to be a disappointment.  Was closed in one direction due to construction making the trail quite unsightly and the other direction paralleled the trail on both sides of the river.  The west side was short & not very scenic.  The east side was even worse, you couldn't even see the river.  Not nearly as enjoyable as other sections I've run.

SLRC teaser run down on the Jordan River PKWY.  Felt really good the whole run.  Averaged 7:36's, pleased about that.  Last mile was 6:53 when the owner of these shoes caught up to me.  We chatted for a little bit which was all I needed to help pick up the pace a little.  Also today tried the First Endurance EFS shot.  I liked it, was easy on the stomach.  The flask/holster setup though is kind of messy.

Cobbled together a few quick miles in between dropping off my car for some work & "running" some other errands.

Ran up to T's @ 5:15 then a nice, easy bridge loop.  Ran home from there and explored a few new trails I hadn't run on before.  Was going really slow - fine with me though with Pocatello this weekend.

Morning run up Eagle w/ T, J, D & B.  Then a nice b loop by myself.

Got in another afternoon run to go drop off a car.

I'll take a 5 for this morning - forgot to start the G.  Hope I'm not overdoing it for Pocatello this Sat!

Ran the Pocatello marathon this weekend with a friend going for his BQ.  Got up Friday night around 5 just in time to hit the "expo" for check in and our sweet Pocatello marathon race schwag including a backpack and a literal sack of potatoes (& hashbrowns).  The backpack came with a luggage tag attached that had your name & race info already on it - kind of a good idea I thought for organization and return of morning clothes at the finish line.  Given the race course's U-turn design, both the start and the finish line were not too far from the hotel.  This was also nice so the morning shuttle was only about 15 or 20 minutes.  Got up early, checked off all pre-race rituals, took in a bottle of no-xplode, ibuprophen, optygen, gummy bears, fruit bar & ensure.  Hung around the start for maybe an hour.  There were fewer runners than I thought there would be - only about 400 or less.  Was quite a beautiful start - sun still had a little time to come up and with good cloud cover, the clouds far to the east were illuminating orange then the orange faded to blue coming west.  The course goes down a canyon road for a good 12 miles with one small out & back the comes into the town of Inkom a few rollers.  By the time you're at 14 or 15 miles, the downhill is essentially over.  Race organizers run a 1/2 marathon, 10k & 5k at the same time but hold the starts until later in the day.  Consequently, coming through Inkom, we passed all the 1/2ers waiting for their race to start who all cheered the marathon runners.  Then again at 20 miles we passed all the 10kers waiting for their race to start who also cheered on all the marathon runners. The 5k, however, started right before I was getting to their start line so suddenly the course right in front of me flooded with all the 5k runners.  As I was really enjoying the course at this point running in probably 9th place, it was a little bothersome to suddenly have all the 5kers now to dodge & pass.  May have made me a little quicker the last few miles trying to clear through them.  I felt like I was running very conservative for the whole 1st half.  I was Mr. friendly guy again everytime I came up on someone which I hope wasn't too annoying.  But it actually seems to give me a good idea of how hard I'm pushing when I talk to someone - or even feel like doing so.  I wanted to stay close-ish to my friend running for his BQ and we crossed the half about a minute or 2 apart.  After that the course flattened and I felt I still needed to be careful as the day was getting warm.  I just tried to run steady and I even walked most of the aid stations.  Started picking off a few runners here & there and no one was passing me.  Didn't really think too much about racing or position until I saw I was reeling in a small group of 4 runners.  Eventually passed all 4 and maybe 2 more who really bonked before the finish. After the finish went back to run in with a friend but unfortunately he started throwing up at about 18 so we just walked in the last 2 miles.  Good race in all - family quite liked the finish area at the park.

I'll take a 3 for this morning.  Just nice & easy...didn't take my G but just ran the shoreline from the park up to the shoreline & out to the main road then back down.  D & E were out as well.

Got out tonight for some Yasso 800 while C was @ TKD.  Only had time for 5 but they still hurt real good:

2:44

2:46

2:52

2:56

2:49

2:49.4 average

That 4th one I really felt like I was dogging it.  Heart rate monitor is broken, won't read to Garmin...frustrating as that would really be my best way of comparing these from one workout to the next. 

Even though today's 21 miles wasn't all "running" exactly, I will still take it.  I paced a friend in his 3rd Wasatch 100 and after his DNF last year, he was really motivated for a good race. Went from Big Mountain to Big Water at the top of Millcreek canyon.  Was a great run.  Very fortunate to have cool temperatures though Big Mtn section which is always the hottest section of the race.  We had a great big group of runners & pacers too which made it pretty fun.  Took less than 7 hours which is a big improvement over the last time I paced him in '07.  Stayed @ Millcreek to see all friends in & out.  Then snuck up to Brighton at 2am to see everyone in & out again.  Everyone made it except one whose stomach would not come around and also started having some athsma effects.  Everyone finished in great time.  What a great race.  I CANNOT wait for the registration to open again for 2011, I'm putting in for sure.

Easy evening run - ran Fort Rockwell loop.  Took it really easy, felt great.  Low HR (got G working).  Felt like motoring the 3rd mile but then took it easy again after that.

Run up to T's then a modified B loop w/ T, D & B.  Need some new gear, have really worn out my trail shoes.  

Great run this am - got a ride up to Brighton, started at just after 6am.  Ran down Big Cottonwood Canyon then home via Wasatch Blvd.  Had one friend which made the time go by pretty quickly.  Finally got my HRM working, was 142 avg HR out of the cyn, then 144 average by the end of the run.  Ran 25.26 miles at which point walked in for a cool down & hit 26 right at my driveway.  Then had to run to pickup my car after.  Legs really were feeling all the downhill from the beginning by the end of the run.  We weren't pushing the pace by any means, but both of us could really feel the burn in our quads by the time we were hitting the 20's.  A good reminder to not do too much damage @ SG in the first couple downhill sections before the halfway point.  Nice to have the heavy lifting behind me.  Hopefully get in a good taper with maybe some more yasso's and shorter, quicker runs.

Short, modified bridge loop this am.  Seems like everyone likes this new route that is just a little bit shorter.  Took it really easy this am for 2 reasons - soreness from last Saturday is just now subsiding, also wanted to see a baseline HR for a usual effort on this routine morning run.  Legs felt good, one sore spot on outside of left quad and also on right hammy.  Avg HR 123.

Sure hope I didn't screw up with my run last sat - IT bands are quite tender.  Ran up to flag football tonight then back home and they are none too happy about that.  Any speedwork I had planned may be tabled in favor of slow, low HR miles.

Super easy run this am - shoreline to aqueduct road.  Got stood up - ok though, I just took it slow & low.

3 mile track workout early @ Juan Diego.  Then Ghost/Clark's loop up in Corner Canyon.  Great group out, me, T, D, E, DB, MB, + I at the end.

Morning bridge loop - me, T & J.  Did a couple extra loops in the bottom of CC.  Last mile down the road was 5:21 - I can only hope for anything like that this sat, even just one would be great.  Hope the temperatures don't sabotage the day!

Late evening run - stopped by the WRC tonight and picked up a new singlet to bring me good luck on Sat...had to try it out of course, along with the rest of my planned gear for Sat.  Much mixed thoughts on preparedness for Sat...ran 1st mile kind of hard, noticed a small presence of wheeziness, will have to remember inhaler for race.  2nd mile was just sightseeing - super easy.  3rd mile was downhill and after dogging it for a little, dialed up the pace to push the 4th mile. 4th mile was 5:49 w/Avg HR @ about 161.  Higher than I would prefer to be sure, but in the past I have killed myself on this exact same stretch of road to eek under 6 mins usually hitting over 170HR the few times I actually had my HR monitor for the section.  Have no illusions of holding this pace @ SG - should probably have started doing HR training sometime ago.  

Late evening run around Las Palmas

Possibly my best day of running ever.  Have thought so much about the race, better start writing it down before it fades. 

Goal for the race - sub 3.  No more, no less.  After chasing this goal for no less than 4 years, having two 3 flat times (+seconds), a 3:01 and getting a little sidetracked, I was not about to let another opportunity slip away.  I diabolically planned out my attack, dividing the course into 7 sections and set my mind like a bear trap that I was not going to give the race away.

Slept lousy - was more anxious than I've been in a long time for a race.  Woke up and everything was ready though ate, drank and got down to the buses.  Start line was super warm - didn't even want to be near the fires.  Got in some good stretching and a good little warmup then it was time to go.  Started a few seconds back from the timing mat & started watch right before crossing. 

Section 1: Start to 5 miles.

Plan here was to basically just not go out to fast.  Knew it would be easy and tempting to bank time early, but plan was to resist the urge but stay comfortably below 6:50.  Felt fine, HR was in control and pace felt very natural.  Wiped sweat from my brow @ very first mile marker, knew it was going to be a hot one. 

6:37

6:48

6:27

6:28

6:43

Section 2: 5 miles to bottom of Veyo

Plan here was to dial it up as much as I felt like.  Veyo is an inevitability so 2 or so quick miles shouldn't derail anything, right?  Pushed pace up until HR was several BPM over avg and stayed there until the base of Veyo.

6:06

6:06

Section 3: Veyo through 11

Despite feeling like I was really dogging it, hill split was ~20 seconds better than last year.  Ran by HR through here, wanted to keep it right @ avg to that point.  Didn't worry so much about the pace.  I believe I have pushed too hard through Dammeron too much in previous years, worried about banking time.  Not this year, watched my HR & hydrated a lot.

7:32

7:14

7:04

7:26

Section 4: 11 through start of hill above Snow

Returned to pace from start of the race (glad to see it was still sort of there).  Didn't want to start really pushing yet, just wanted to get though the half without leaving too much work in the 2nd half but quicker than through Dammeron.

6:53

6:46

6:44

6:12

Section 5: Hill above snow - 18

Was very pleased to round the corner and head down toward Snow.  Dialed the pace back up to where I was coming into Veyo, but it did feel a little harder on my legs so I didn't try to hold on for as long.  Felt good pushing down past Snow but backed off the gas for 16 to 18.  Was very stoked to be running well here; last year this is where the legs were done, the year before this where I thought the weather was the worst - bad rain & wind.

6:07

6:36

6:48

Section 6: Mile 18ish

Decided to take this hill very easy and let the legs recover a little.  Was a little surprised it wasn't quicker to be honest, so I stayed with an easy pace until a little further past 19.  Glad I did - HR came down nicely and felt prepared to burn the house down for the last 10k.

7:29

Section 7: 20 to the finish

Arrived @ 20 mile clock at 2:15:xx - 3 minutes faster than ever before and legs still felt ready to race.  Despite early intentions of running @ higher HR, felt I still needed to be smart so I tried to stay not too far above avg HR to this point (163).  Fortunately, that was right around a 6:40 pace for me so I just ran with that.  Just before Diagonal, saw a friend riding his bike up the course and gave me great energy - was very happy to see him.  While I was not willing at any point to let myself think the sub 3 was in the bag, in going over the math with him, saying it out loud was very reassuring and I turned onto Diagonal super energized.

6:48

6:28

6:55

6:45

6:30

6:40

6:32

1:39 (@5:49)

2:56:35.  Not sure where official results are posted yet...I think I saw 89th overall at the finish line results.  Also managed to sneak into 3rd place overall for the Grand Slam - first time ever to set foot on a podium.  Was kind of fun.

One of the best races ever  - was soo very happy to get it done this time.  Difference was definitely in my training.  Worked up to some quality high mileage runs, also HR schooling was very beneficial. (avg 165, max 182)

I think I'll do another.

Nutrition should be noted for future reference:  carried 3 GU's (tri-berry) and 2 packages of shot blok's (orange).  Ate all GU's & all bloks throughout race + water at almost every AS. 

Great run tonight on the Jersey Shore.  No sightings of Jwow or Snooki.  Felt really good starting out, calves & groin were feeling a little tight by the last mile or so.  Good run though.

Beautiful mid-day run on Jersey Shore over to Statue of Liberty State Park.  Legs not much better than last night.

I'll take a 4 tonight.  Went out for a slow & low evening run.  Great temperatures - feeling better than I did in NJ.

Morning b-loop.  Me, D, J, T & M.  Temps starting to drop but it still feels pretty good.

Got out on my bike tonight also after work.  Felt really good, miss riding the bike.  Just a short one - better than nothing though.

Another b-loop this am, went the Ernie way...good group me, J, T, D, B, M, JS.

Morning Eagle loop - don't always love how this almost always ends up being less than even 4 miles but it really is cool to be way up the hillside so early in the morning when it is so dark.  Me, T & M.

Morning b-loop the Ernie way.  Me, D, J, M, B, J.  Ran back on the shoreline instead of the CC road.

Got out this morning for a Camp Williams/Suncrest loop.  Went with a co-worker & we just took it pretty easy.  Had a gnarly headwind heading south into the UC then again coming south around the point of the mountain on the east side frontage road.  125 avg HR, 157 max

Evening ride - Avg HR 149, Max 169.  Strange, felt much harder than HR would suggest.  

Good old fashioned morning b-loop.  Me, T, J, MB.

Same as yesterday, me, T & J.  I need some new trail shoes BADLY

Really not much of a run today.  Got up early to get an early start on my Wasatch trailwork as a hopeful lottery entrant for next year.  Went up Eagle a mile or so and started whacking away at the overgrowth.  Did get a good run back down the mountain with my 10 - 15lb backpack.

Slightly modified b loop this am.  Snow on the ground - me, MB, T, J & E+1.

1st time ever lunchtime run.  Was too chicken to run in the 8 inches of snow that no doubt covered the shoreline trail this am so I decided to give a workday run a shot.  With temps so much cooler now I thought I should be able to get in a good run without returning to work a sweaty mess.  And after reading a runners world article sometime ago about bringing baby wipes & baby powder to help you cleanup after a run I decided to give it a shot.  It could not have been a more perfect day.  By the time 12 rolled around the sun was out, snow was melted and temps were ideal.  I wore a long sleeve compression top + short sleeve + gloves.  Really didn't need the long sleeve or gloves at all.  Started sweating after only a mile or so in so I just pulled the pace way back and enjoyed the run.  Ran along the Provo river on a running path that is a little more out of the way than the main path that follows University.  It was so nice -  this is really such a perfect time of year to run anyway with the temps and fall colors.  And I never get to enjoy it because I'm always running in the early am or maybe in the evening in busy traffic areas.  It was a great run and I think I even cleaned up ok afterwards.  Will do again for sure.

Same workday run  as I did yesterday (accidentally posted on Tues) just a little shorter.  Even better today though - wore just a short sleeve with no gloves.  Temps were maybe 2 degrees warmer but I kept an easier pace to keep the sweat down.  This may become a more usual run for me.  It was a very nice midday break.

Morning b loop - me, MB, D & B

A good old fashioned widowmaker loop.  Most miles I've run since SG.  This run has some heinous steeps but some sweet downs too.  I'm sure we held some pretty decent pace times on the downs - hopefully not too much is gone.  Got a new pair of North Face Singletrack shoes with my spoils of my Grand Slam finish.  Started out great but rubbed a heel blister at only about 8 miles in.  Quite disappointed in that although after a sock readjustment it didn't bother me at all.  Hopefully just breaking them in.

Lunch run - too warm today + Garmin pulled a no show.  Still better than overeating at lunch & needing a nap @ 2:30.

Morning modified b loop - good group...me, D, B, J, JS, MB.

Morning b-loop - me, T, J, MB.

PM loop during TKD - short, 3.3m, 7.01 avg, last mile in 5.43, 151 avg hr, 174 max.  Where has my fitness gone?! (pleased w/5.43m just not what it took to get it)

Evening run up to the Draper HS meeting then back home.  Clocked one mile @ 5.56.

Lunchtime run - really needs to cool down about 10 degrees before this run isn't forced to be a walk in the park in order to keep my HR low enough that I'm not a sweaty mess.

Took advantage today of some sweet fall conditions - initially planned on a 15 mile widowmaker loop then decided to add on a b loop.  Me, T & DB started out but after T turned back @ 4.5 DB & I ran together for the remainder.  DB is doing 100 miles next weekend on these trails.  Had a really good time talking with him about Wasatch strategies.  He has 5 cheetah belt buckles so he has some pretty valuable perspectives.  Great run.

Managed to squeeze in a run during an oil change after work.  Nothing spectacular, felt like I was really working for a lousy 7 min mile.  Don't really care all that much right now though.  Did run on a new section of running path I hadn't run on before - was really nice, autumn leaves falling almost like snowfall.

I'll take a 4 this am - shoreline to aqueduct road.  Me, D & T.  Snowing, 1st run in tights.

Morning b-loop.  Me, T, MB, B, J2.  Hopefully singletracks are getting broke in.

Taking a 5 this am - modified b loop.  Me, D, T, J, MB.

Really debated even recording these miles as "running" miles as there was truly hardly any running involved.  2 friends decided to run a 100 miler in Corner Canyon starting Friday morning.  Went out with them at 10:30pm and got back home at 4:30 in the morning.  Yes, that is 6 full hours.  Not completely as bad as it sounds - that included some AS time and a run to the Chevron to pick up some gas station essentials.  They did finish however- more power to 'em.

Super fun run tonight.  Wanted 10 miles, preferably nowhere I'd run before.  Some roads were inevitable but I managed a great run through many neighborhoods including some dirt roads that I'd never been on.  Really had a great time.  Saw many sights I'd never seen before right around the corner or up the road.  Stubled across a whole baseball diamond I didn't even know existed upon which there were probably 8 or 9 deer hanging out.  They were so surprised to see me they seemed like they forgot they were supposed to run away.  They bounded up the hillside a couple hops until they realized I was just going to run on through.  Was a great run.  158/168 HR avg/max.

Windy morning b-loop, slightly modified.  Me, MB, B & JS.

Usual bridge loop - UNusual windiness.  Seems like the wind just swirls around and around out there.  Crazy headwind one minute then a tailwind pushing you off the trail the next.  8 group this am - me, D, T, MB, B, JS, JG +1.  Super warm, must be pushing in a storm.

Morning "run" up Eagle.  Super windy.

Up Ghost Falls, down Clark's trail loop.  So much fun running on these trails this time of year, pretty windy...storm certainly is blowing in.  Certainly the beginning of the end of running on clear trails for some time.  Was a little muddy but was a super fun run.

Cold, cold (9) morning run - shoreline down to aqueduct road.  Snow wasn't as deep/bad as expected after forecasts of the 50 year blizzard did not live up to the hype.  Me, T, MB, J, C + 1 guy from SF, CA.  

Run up to Porter Rockwell then out to the Bangerter bridge & back.  Beautiful (cold) morning - NO ONE out.  Kind of weird how deserted all the roads were.  

Actually felt kind of lousy on the run today.  Felt slow so I did some hills & ran some places I've never been before.  Was a good run, really started to get cold by the end.  148/165 hr avg/max

Managed to get in a trainer ride tonight.  Have a lot of work to do on the bike.

Snowy bridge loop this am - not too cold, was overdressed but there was plenty of snow.  Me, D, T, E, C, MB.

Evening workout tonight...tomorrow morning doing a baseline fitness test.  Thought it would be smart to blow out the carbon a little before doing so.  Somewhat interesting results, hopefully a little more informative after tomorrow.

Run - 4 miles.  1.5 miles @ easy pace (147 HR) then one fast mile in 5:43 (168/173) then .7 cool down.  151/173 overall.  While I did essentially grind to a halt at the end of the quick mile in a way I have never before with a heinous pain in my back on the left side suggesting my post-SG vacation from caring about my diet has taken its toll, I was at least pleased to get the time.

 Bike - 7.3 miles.  Got home and went straight downstairs for a 20 min ride test.  Again, rode the first 15 minutes super easy - HR was not over 125.  Last 5 minutes tried to max my HR as much as possible.  Was barely, barely able to get it over 160 while I felt my lungs were going to pop and my legs were no doubt spinning well beyond any reasonable cadence.  129/164 avg/max. 

Results were somewhat interesting to me.  On the run @ HR 150's the effort is really not a problem - legs & lungs feel fine, don't feel like I'm overexerting at all.  Pace feels sustainable for a long period of time.  Bike was a completely different story - in order to get HR up into 150's legs & lungs are well beyond an effort level sustainable for any extended period of time.  While I felt I have gained a valuable education & experience on HR training for the run in a short period of time from reliable data & sources, I am perplexed at the apparent correlation (or lack thereof) between my run and bike HR zones/effort levels. 

Plan for tomorrow's test is all bike based, will be very interested to see results from the 40 minutes.

Indoor cycling baseline fitness test on Computrainer.

First this was an excellent(ly painful) workout.  Interesting to me how running fitness doesn't translate to cycling fitness as tightly as I would like to think.  Test was a short warmup, not sure on the minutes - didn't keep track just rode until we both felt warm.  Then 20 minutes hard, a 2 minute break, then 20 more minutes hard with the goal being to establish a baseline power output and HR number upon which to base future tests as a fitness barometer.

Results:

Distance:  15.51 miles

Average MPH:  22.2

Peak MPH:  27.7

Average WATTS:  242

Peak WATTS:  535 (can that be right?)

Average RPM:  93

Average HR:  153

Max HR:  173

So now, while I don't have a powermeter at home I can simply train at my average HR in the hopes I will accumulate a higher power output when I test again in FEB.

With the warmer temps & a little rain we managed a full, regular B loop this am.  Running in the snow/ice covered trail sure makes it more of a strength workout than normal.  Just me & JS this am.

Modified B loop this am.  Me, D, T & B.

Morning b loop - just me & JM, T turned back @ lower road.

Not exactly sure on the distance this morning.  Great run though, had a huge group of 12 that showed up for the 6am start.  Shoreline up Ghost to Clark's via Canyon Hollow then back up across concrete bridge backtracking b loop.  This is where it got interesting.  Hiked up to the main CC road then after dropping a short distance we again pointed it east and hiked straight up the ridge in an effort to ascend a previously un-ascended ridgeline.  Crisscrossed the Draper Ridge trail several times until finally following it over to the Barron Ridge where we dropped and pointed it straight down to the shoreline again.  Not sure how exactly far the drop was to the shoreline but it could have been a mile.  This is where we all picked up a good amount of grass stains & dirt skids up arms & legs.  While I don't have any desire to do this route again anytime soon, it really is fun to do this every once in awhile.  We were treated to some of the most spectacular views coming up Ghost & coming down the top of Clark's of the sleepy valley below with all the lights, the illuminated temple, the newly fallen snow and the low clouds hanging right at about our elevation.  A great run.

No running this week - downstairs riding on the trainer!

Not exactly sure on distance - trainer

Trainer

Trainer

Lunch time run, after work trainer workout.

Slow, cold, windy widowmaker loop today.  I will confess I love this kind of a run today - it was super windy and quite cold up on top.  Very low visibility and the kind of precipitation that is right between sleet & frozen snow.  That said, I have no desire to do these runs very often...once in a while is pretty fun though.  I think I need to get in a few proper runs here pretty soon before everything goes out the window.

Wet, cold snowing b-loop this am.  Snow was quite soft from rain & high temps.  

Morning b loop the normal way - super sloshy.  Tried out a small gym by the office on my way home, might start going there more often, got in 2 miles + some strength which I have not done in maybe a year or 2.  

Not really sure on the mileage today, but was a really great run.  Ran the shoreline up Ghost then down Clarks the up the Draper Ridge trail to a high elevation, back down and then down the main road.  I really felt like running so I pushed a little harder than normal and had a great time.  Warm temps + recent rain made the trail mostly dirt except in Ghost & Clarks.  Once we got to the very top of the Draper Ridge trail we were treated to an excellent view of the Elk herd up there.  Had to have been over 100, it was so cool.  I really really pushed hard climbing up there and it was an amazing Christmas eve treat to see not only the Elk but the beautiful views from that elevation.