Joe's Running Blog

Easy run this morning, didn't know how much time I'd have to run before Myles woke up, so I figured I'd play it safe and shoot for 35-40 minutes, and attempt to duplicate that this evening when it cooled off. Left hip is still hurting, seems to still be at the "irritating" stage. Hard to believe Chicago is just over 3 months away, my training is on track to run well there. July and August are key months. This week is a heavy training week, with a threshold/tempo run, a long run, and a fartlek workout. Plus, I want to run the 10K at the Huntsville 4th of July, so I may substitute that for the threshold/tempo run.

P.M.

Forced myself away from my homework assignment for tomorrow's night class and out the door for who knows how long, and pretty much no clue where I wanted to go. Started out on the canal heading eastward, then onto the trail above the orchards at the bottom of North Ogden Divide. Worked my way over to 2750 north, found a porta-john (I suppose it's one good side effect of so much housing construction), and decided to go down a street I've never been down. Doubt there have been many runners down 2650 north, as most homeowners stopped and stared as I ran by. I thought to myself "What, they've never seen a half-naked man run through their neighborhood on a Sunday evening? What's wrong with these people?". Clocked 41 minutes, which is good because I had no intention of logging 80 minutes total today. Hip felt better, and I even have a few new ideas for my paper due tomorrow night. Thanks to Paul, Bill, and Chad for their comments, I'm excited about keeping this blog and keeping current on other runners. Chad, thanks for the heads up about Chicago, thanks Paul and Bill for the encouragement.

Scheduled to do Daniels' "TL" workout, meaning threshold and long run. Amounted to 2x10-12 minutes at threshold pace, with 2 minutes recovery in between, then 60 minutes easy running. I decided to jog over to Weber High's track, do the 2x on the track where I could closely monitor the pace and distance for each set. I figured I'd do 2x10 mile, with the goal to be under 10:32 for each two-mile set. Legs were a bit fatigued from running so late last night, but not too bad. First set, 10:29. Two minutes recovery flew by, but it was easy to get back into the rthythm for the second set. Pushed the last 400 a little, finished in 10:25. Jogged a recovery lap, then jogged home. Still need to get in 40 minutes or so to get the 60 minutes, but need to finish homework assignment for tonight's class. Will try to get out after class when it cools off.

I believe having a blog will help anyone who wants to get better. Not that a blog itself will help one run faster, but there is strength in analyzing workouts and tweaking them to improve. To James in Logan, no, I don't believe we've met, but yes I recognize you from several of the races. Good luck in your training.

Easy 10 miler, headed out west on Elberta drive to Hwy 89, then up the very steep access road for the gravel company who is making the hillside disappear one truckload of rocks, sand and gravel at a time. Headed hom on the canal road at a modest pace, feeling the effects of yesterday's hard workout in my legs for certain. Not too concerned about that or the race tomorrow, it's more of a "fun run". There is almost no possibility of other "studs" showing up tomorrow, I believe everyone will head to SLC for one of the two LDR races.

Corbin helped me on a job in Layton, it's always good to spend time with that guy. Amazing runner and an even better person. I'm excited to help him out for the Wasatch 100 in September.

Spent too much time in the heat throughout the day, was parched all evening long as we went to friend's house Nate and Kami Wilcox's for dinner. Watched my first episode of "The office". Quite interesting, I like the subtle humor. Don't have a goal or clue for tomorrow's race, other than it starts at 7 a.m.

Arrived in plenty of time to get registered and say a few hellos and do about a mile warm-up. The race is an interesting one, the 10K, 5K, and one mile fun run all start at the same intersection in the middle of Huntsville,and they take off in different directions. Steve Shepherd of Weber State was there for the 5K, and like I presumed, no other horses in the 10K. I was chatting with Nate Wilcox in the middle of the intersection--no where near the start line--when the gun went off. Luckily, my pickup was about 50 yards into the course, so I stripped off my glasses and shirt and wadded them up and tossed them into the bed as I went by. Weaved in and out of people for a block or so, then open roads. I wasn't trying to be skeptical, but skeptical I was about the mile marks' accuracy, and it seemed that each mile confirmed that. After mile 1, I shifted into "enjoy the scenery" mode, with a sizable lead and enough left in the tank if something should happen. Mile two was on a dirt road, which continued for some time and then spilled out on what I believe is middle fork road, heading north at a slight incline. Reached the turnaround point, which was spray-painted on the ground--nobody there to direct traffic. Not poor race management, that's just how the Huntsville 10K works. However, I noted that this year's turnaround was spray-painted 150 yards farther up the road than last year's faded painting. Oh well. Made the turn around and had just over 2 miles left, with a slight downhill and the Huntsville town in sight. Ratcheted up the tempo to roughly 5:20 effort, and started passing other runners headed for the turnaround point. Kept it steady the last mile, though it seemed like each mile was long. Finishing time was 35:02, and second was at least 5 minutes back. Won a trophy and a medal, despite rumors that Peak Performance was giving shoes for the winners. That's okay. AnnMarie and Myles came up for the awesome breakfast after the race, pancakes, sausage, eggs, juice, etc. Nate Wilcox ran 23 minutes for his 5K, and several of my former students ran either the 5K or 10K. Always good to see them out running. Sure beats video games or iPods. Jogged an easy cool down with Nate, then cruised around the booths at the park with AnnMarie and Myles. Headed over to Pineview for some fun and sun with the in-laws, and decided to try my hand at slalom skiing after a several-year hiatus. Managed to get up on the third try, and enjoyed my time for a few minutes before my skiing rustiness and general fatigue signalled an end to the days' skiing. Came home and napped, will avoid the heat until this evening's fireworks light up the sky. What a great country we live in to be able to do so many things in one day. We are blessed.  

Sore from water skiing, especially my traps and bi and triceps. Oh well. Decided to mow the lawn at 5:30 A.M. while AnnMarie went running, and I was surprised to see it so windy and warm--80 degrees nearly. Met up with Justin Nipko on the canal, then we turned around and headed east and worked our way over to the trail at the bottom of north ogden divide. I wanted to explore what I thought was a new trail just below the power lines at the base of Ben Lomond Peak, and was pleasantly surprised to find a new trail indeed. Very well shaded, flat and a nice overlook of North Ogden and Pleasant View. Kept the run at conversation pace until the last mile, on 3300 north going west until 450 east. Justin and I picked it up, probably because we were ready to be done with the run but also because we were hungry. Made it home and AnnMarie was making french toast--yummy! Justin stayed for breakfast, and found out his mission call is at the post office as of this morning. I think he's going to Provo South mission, or Boise, or Butte, Montana. Someplace exotic, that's for sure. Headed to Cokeville this afternoon for a few days, I'll get my long run in probably saturday. Tomorrow will probably be a recovery day.

1st official run in Cokeville, Wyoming tonight. Still very sore from skiing on the 4th, and feeling a general sense of fatigue. Wanted an easy run, and ended up hooking up with Nathan Fiscus, a local boy who will be running for Weber state this fall. Nathan recently returned home from the same mission I served in, England Manchester, so we had plenty to talk about. We just went out on the west end of Cokeville, heading south for 26 minutes, then turned around and headed back into town with the breeze at our backs. I never got into a rthythm, so I was glad the run was over at 50 minutes. AnnMarie and Myles were on the bike and bike trailer, so when we got home we switched and AnnMarie ran for 50 more minutes while I pulled Myles in the bike trailer. We a homemade sign at the local "Country Shopper" grocery store advertising a local 5k, the David Dayton Memorial 5K, on July 21st. I called the number and offered my services to help put on the race, and was eagerly accepted. I'm in charge of timing/placing, marking the course and well, it will probably be more by the time the race rolls around, which is fine with me. Cokeville is definitely a small-time country town, on our run, we came up on a mother skunks with 6 little skunk-lets following her. It was kinda comical, if you've ever seen skunks walking up-close, they sort of have a shuffle which looked like a little black-and-white parade.  

Ran again with Nathan Fiscus, the local boy headed to Weber State this fall. Headed east of town and got on the sheep trail--hold the jokes guys--which is a nicely maintained dirt road that is essentially a frontage road on the east end of town going north/south. Turned around at approximately 40 minutes and headed back into town by the local landfill. Saw several locals out walking, a couple out jogging, and some biking. Have noticed there are very few overweight people in Cokeville. No McDonalds, no Golden Corral, no Chuck-A-Rama. Kids are out riding their bikes rather than talking on cell phones and playing video games. What a nice change of course. Anyways, back to the run, totalled 74 minutes and feel like the soreness in my arms and back is finally beginning to leave.

Only had time for 64 minutes this morning, so decided to explore the Poison Creek trail west of town. Crossed the river where we saw the 7 skunks on Friday, turned off the highway and got on the dirt road with cattle guards every couple miles. The road forks after about 4 minutes, and AnnMarie had already been running on the same road this morning, and said she stayed right when the road forked and she made it to a large outbuilding a couple miles up the road. I decided to take the left fork and see where it went. Gradual climb up a canyon, hills covered with sage and juniper. Have not seen one vehicle this morning, and I can count on two hands the vehicles I've seen the entire time running in Cokeville. Anyhow, didn't expect to see any vehicles on this "road", kept heading east until 27 minutes into the run, where a fence blocked the road and enclosed a rather large herd of noisy bovine on the other side. Didn't figure to see any bulls in the group, but didn't exactly want to recreate my own version of Pamplona, Cokeville-style, so I turned around and took the same fork AnnMarie took earlier. Turned around at 43 minutes and decided to blow out a little carbon on the way home. Got into a nice rthythm, not sure of the pace but estimate it to be around 5:35 ish or so. Made it home in about 63 minutes, just in time to shower and walk to Church. Amazes me that in a small community, people will still drive less than a mile for anything. We were definitely in the minority as far as walkers. Oh well, I prefer it that way. Drove back to North Ogden for a few days, will be headed back up there Wednesday or Thursday.

Took the day off from running. My body was telling me I needed a break, so I spent most of the day working on my few remaining assignments for my master's classwork. I'm set to defend my project on Wednesday, my project is a study on the affect of extracurricular sports on grades at the junior high level. I know you're dying to know more, but that's all for now.   

A.M. "T" workout from Jack Daniels. 6x1 mile at threshold pace, with one minute recovery. Threshold pace is approximately 5:15 per mile for me, so I figured mile repeats would be perfect. Talked Kenneth Richardson into joining me, he is still recovering from nasal surgery, but agreed to come run it and see where he is fitness-wise. Warmed up from my house to Weber High's track, did some strides and got going. The sprinklers for the football field were going all the way around the inside perimeter of the track, and we would often get blasted by them as there was definitely some overspray that landed on the track. Actually, there was quite a bit of overspray. It was very welcome, however, as it kept us cool the entire workout. Our mile repeats went as followed:  5:18, 5:19, 5:17, 5:13, 5:10, and 5:03. The last lap of the last one was more of a VO2 max effort, but I didn't mind too much at that point. Ken did great and is in better fitness than I think he allows himself. I felt pretty good the whole time and was never uncomfortable, save for the last lap of the last one. Jogged home, scarfed down some breakfast, showered, changed, and headed to the airport to see the arrival of Elder Nick Fisher from the Philadelphia Mission. He ran for me at Weber High, where his prs were 9:22, 4:12, and 1:54 for the deuce, 1600, and 800. He'll be joining the Weber State team this fall and I believe he has a bright future ahead of him. At the airport he said the thing he wanted to do the most was go for a run, so we agreed to meet up in the evening and go for a run.

P.M. AnnMarie, Myles and myself went to Nick's house for a BBQ and a little run, Nick wanted to run this trail that winds its way up to Powder Mountain ski resort. I didn't want to curtail his wishes by reminding him we'd be starting at well over 5000 feet and going up from there, I figured the run would let him know that. We made it up 17 minutes, then turned around and it took us 13 minutes to come back down. I'll call it four miles. I remember my first run after being home from England--I felt like someone had my head in a c-clamp and was standing on my chest. And that was a 3 mile run! Welcome home Nick.

Ran easy with Nick Fisher again, we headed east on the canal, got on the trail, and came home. I remember the feeling of coming from sea level to altitude, and it ain't fun. Nick will be fine after a couple weeks. Will probably run again tonight.

Got a good night's sleep, but felt sluggish and beat down the entire run. Not sure why, it was fairly cool, overcast (or was that all the smoke from the fires?), and I didn't go particularly hilly. Yesterday was an easy run, so...anyhow, it's in the books and that's the important part. Running in the evening is tough to make work, but I'm going to try again tonight to get an easy hour in, and call that my long run for the week. I think we're going to do the xTerra Trail race at Snowbird this Saturday, I love running the trails and it will be fun for both AnnMarie and I to go.

P.M.  Made it out the door at about 9:45 p.m. and figured I had time and energy for about 30-40 minutes.  Went down 450 east to 2600 north, east on 2600 to Mtn Road, cut NW on the canal, dodged a few cats, and worked my way home. 35 minutes on the dot, showered and zonked out. Call it 5 miles.

Met Ken at Rainbo Gardens on 12th street and got 50 easy minutes. I'm glad I got out the door late last night, but I'm not yet used to doing that and getting up the next morning. However, I need to start doing it 2-3 times per week to get in a few more miles. Hope to get out the door for a few tonight.

Daniels "I" marathon workout. I had the option of doing this workout as a hill workout, so I found a quiet residential street that is pretty well lined with trees on the east side of the street, so I would be doing most of the workout in the shade. Plus, I figured there would be enough sprinklers still going I could drench myself every 5-10 minutes to keep cool. Ran from 2600 north to 2850 north, on 700 east in North Ogden. It's a pretty decent climb, but gradual enough I could keep my rthythm and turnover at a good clip. 9x800 meters, though I believe it's just a shade under 1/2 mile. Does anyone know of any software or website that tells exactly the distance of city blocks and streets? Please let me know. Anyhow, I ran the uphill, immediately turned around and jogged back down for the recovery. 2:40, 2:34, 2:35, 2:39, 2:31, 2:35, 2:34, 2:35, 2:29 and one mile jog home. Tough workout for me, I was working and my hamstrings were humming on the last three. The shade helped a ton, and knowing someone who lives on that street helped also, because between every other repeat, I would turn on his outside tap and water myself down to keep cool. That saved my bacon more than anything.

Decided against doing the XTerra trail race at Snowbird today. Didn't feel like driving into SLC, and am in the middle of painting/carpeting downstairs. Oh well, it was a good workout and a good ending to the week.

Long run. Headed out south on Fruitland Drive to Harrison Blvd, crossed 12th street, cut down to the Ogden River Parkway at about the 23.5 mile mark of the Ogden Marathon, and headed east to the mouth of the canyon. Stopped at Dee's Park restroom, took my second (and last) Gu and some water, made it to Rainbo Gardens, then hopped on the same trail Kenneth Richardson and I were on a few days ago. Ran to the canal and headed north, found a new trail (to me) and decided to follow it as far north as I could. It shadowed the canal road abut 100-150 meters above the canal, I don't think I saw another person for over 4 miles. It finally converged with a well-used trail which I used to work my way into North Ogden back to home. The last 30 minutes or so were definitely marathon race intensity, which is what I wanted and felt I needed. Came home, turned on the hose and stood under it for a few minutes, what  refreshing feeling. Dried off, came inside to the aroma of over-easy eggs, toast, and bacon. And of course, chocolate milk. Can't get enough of that. 1:57 for the run, will call it 18 miles. Great way to start off the week. Heading to Cokeville tomorrow for most of the week, hope to get in some quality threshold training while we're up there. 

(Nike Pegasus 44 miles)

Easy run with Nick Fisher, it's unbelievably hot and I'm unbelievably fatigued. I feel as if I could lay down anywhere and fall asleep. Headed to Cokeville tonight for the rest of the week, won't be doing draper days, and probably won't be able to enter runs on this until we get back on saturday nite.

A.M.

4 miles easy on the north access road west of the railroad tracks in Cokeville. Didn't see a vehicle the entire time, came within 50 yards of a deer which certainly had the "deer in the headlights" look the entire time I ran by. 26:30 minutes

P.M. 56 minutes to Pine Creek Ski Resort and back down 5 minutes until I met Annmarie and Myles, who were on the bike and bike trailer. Switched to the bike, AnnMarie ran back into town, but I don't think i can count any of the biking as mileage because it was virtually all downhill. Stomach gave me fits the entire time, hope I feel better tomorrow.

Cross trained. Decided against an evening run, as I'd like to be fresh for tomorrow's workout. Got to bed at a decent time.

Daniels' "T" workout. 4x2 mile repeats with 2 minutes recovery at "T" pace, but I wasn't sure what that pace would be at 6200 feet elevation. I hoped to be under 11 minutes for all of them. Last night, I marked the course with my bike, marking every 1/4 mile for two miles, so I could go out for 2 miles, recovery, turn around and do 2 more. Anyhow, I hit my first mile in 5:26 and felt great, so I cautiously ratcheted it down a little the 2nd mile. 5:17, for a total of 10:43. Altitude hadn't knocked me flat yet, so I felt I could keep about 10:35 for the remaining three. 10:34, 10:31, 10:29. I was working a little the last mile of the last repeat, but I felt in control the entire time. Jogged home. Plan to get out tonight for a few easy miles with AnnMarie and Myles.

60 minutes up past the Cokeville town dump, out on the sheep trail road, and worked my way back into town by running north on the trail until it meets the Smiths Fork Road, and back into town. A little sore from yesterday's 4x2 mile workout, but okay overall. Biked 8 miles while marking the course for tomorrow's 5K race and running various errands, will call it 3 miles of running.

Raced in the David Dayton 5K memorial run. I volunteered to help organize it, so a warm-up before the race consisted of...well, nothing. Absolutely no warm up. In fact, I noticed nobody there did, and we had a whopping 55 entrants! It was a race in memory of David Dayton, who used to host a 10K as part of Cokeville's Pioneer Days celebration. He was killed in 1991 in a baling accident, and this is the first year since then any sort of race has been put on. I figured I'd look kinda silly if I showed up in racing flats, did a full warm-up, strides and the whole bit, so I decided to wear trainers and use the first mile as a warm up. Stewart Peterson--whom many of you will recognize as the main character in "Where the Red Fern Grows"--lives in Cokeville and was the honorary starter. He fired a shotgun to get us going. 1st mile: 5:37, and I'm clear of the field by over 30 seconds. I ratchet the 2nd mile down to 5:12 or so, and about that for the last one. Cruised in at 16:33, I believe 2nd was 19:35. I won a Turkish-cotton beach towel, and ran another 8 miles after the race to get a good day's work in. Biked a few miles around town to check out the booths and exhibits at the park, took a nap, and drove back to Ogden where I swathed our lawn after two weeks of growth.

Trail run east of North Ogden, finished up by coming west on 3300 north. It's fairly flat, slightly downhill so I decided to turn on the jets for a mile or so. Felt pretty good after taking yesterday off, though that wasn't the original plan. 50 minutes. Will run again tonight in Cokeville.

p.m. 31 minutes with Nick Fisher in Cokeville. I recruited him to help me do some work on a couple homes. We ran through the streets of Cokeville, headed out for a mile on the Smith's fork road, then turned around and came back home.

38 minutes with Nick at Pine Creek Ski Resort outside of Cokeville. Easy run, but spent the rest of the day climbing and moving ladders working on two houses. Got back to Ogden after 10 p.m. Showered and was asleep practically as my head hit the pillow.

Ran for 3.5 miles, then jumped on the bike and rode over North Ogden Divide, down the other side, and over to Nick's house to get my truck. Threw the bike in the back, and came home.

Scheduled for a Daniels' "T" workout, though I must admit I had my doubts as I jogged over to the weber high track. My hamstrings were a little fried from biking up the divide yesterday, and I didn't feel rested when I woke up. Nonetheless, it was still overcast, so I figured if I didn't at least attempt to get the workout in, it would be too easy to not do any of it. The plan was 4xmile at threshold pace with 60 seconds recovery, then an hour easy run, followed by 15-20 minutes of threshold running. I left my racing flats in Cokeville, and I wished I had them this morning--the closest I could come to them was the Nike Pegasus, which, while cushioned and comfortable they are, they are not conducive to track workouts, in my humble estimation. Anyway, my first lap was 82, and I was hoping it would be 77 or something like that, letting me know I was going faster than necessary. No such luck, so I dug down and gutted out a 5:21 for the first mile, in clunky trainers. 5:20, 5:19, and 5:19 for the rest, decided to bag it and go for the 60 minutes and 15/20 threshold this evening. I feel like a slug.

2nd part of the Daniels' "TLT" workout. Ran easy for 45 minutes, then tempo pace for 3 miles @ 5:20 pace. Felt much better than yesterday--thank you to Sasha and Lulu for the encouraging words. I didn't intend to attempt to throw a pity party through my comments yesterday; rather, sluggish seemed to be the word that fit the best. Today was much different, much better. I felt like finally my fitness is approaching what I'd like it to get to. I realize this week hasn't been much for volume, but it's had decent quality, and last week was decent quality and quantity, so maybe that explains my lethargy yesterday. Going fishing early tomorrow morning with a neighbor friend--does standing in waist deep river water and walking upstream count as some sort of cross training?

Disappointing ending to the week, I didn't get a run in on Saturday. And I doubt that wading waist-high in a stream for four hours fishing counts as any sort of workout. But hey, we slayed the fish, so I suppose it was worth it to some small degree.

Wanted to get in around 90 minutes today, out the door relatively early and hit the trails east  and then got on the maintenance/service road at the foothills of Ben Lomond Peak. I love that trail, it overlooks all of greater Ogden, and it's not too technical of a trail. Wound my way back home in 1:28, so I was well pleased with that. Hope to really nail a couple good workouts this week, though my flats are still in Cokeville. I know I can adjust the times for the workouts, but I just don't feel as snappy in trainers.

West on Elberta and Pleasant View Drive until Hwy 89, then up the steep gravel pit access road, then jumped on the canal road (the one that comes from Brigham City to North Ogden), and worked my way back home. 60:23, felt a little sluggish but glad to get it over with before 7 a.m. Planning on running GSL 1/2 on the 18th, would like to click off 5:20s and feel comfortable.

I am unpleasantly surprised how tight my left hammy is, and my overall feeling of lethargy and fatigue.  Maybe I'm pregnant--who knows? Decided to play it safe, take an easy day, and see what the rest of the week feels like. 70 minutes on the trails east of North Ogden, south on the canal, and worked my way back on Fruitland Drive and 1050 east. 7 minute pace the entire way, before it got too hot. Need to get a solid workout in on Thursday or Friday, and again on Saturday or Sunday. Hope the hamstring feels better soon.