Artichoke's Running Blog (Ken Spence)

Canyonlands 1/2 Marathon

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Location:

Tooele & Ivins,UT,USA

Member Since:

Oct 30, 2008

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

St. George Marathon 20-year Club (completed 26)

Boston Marathon 2006, 2007, 2008, 2016, 2017 (+DNF 2011)

Running for 39 years, logged 58,000 miles since 1982. 38 marathons.

Old Man PR's:

5K = 19:58 - July 4th Freedom Run 7/4/08

6K = 26:38 - Cold Turkey Rrrun, 11/23/06

10K = 43:00 - Deseret News, 7/24/08

1/2 Marathon = 1:32:54 - Hobble Creek, 8/23/08

Marathon = 3:23:13 - St. George, 10/4/08 (Boston Qualifier)

Boston Best: 3:35:07, 4/21/08 (Boston Qualifier)

Boston Worst:  DNF, 4/18/11 

 

Short-Term Running Goals:

Keep running!

Long-Term Running Goals:

Keep running for another 20 years.

Personal:

Married for 44 years to a wonderful and supportive wife. She's run 2 marathons herself in our earlier years so that helps.  4 boys, all married, and 10 grandchildren.  2 sons are runners. I celebrated 39 years of running madness, insanity, or at least OCD, on August 23rd, 2021. 

Favorite Blogs:

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Nike Free Lifetime Miles: 22.50
Saucony Peregrine Trail Lifetime Miles: 318.15
Asics 2000 Aqua #2 Lifetime Miles: 419.50
Asics 2000 Aqua #3 Lifetime Miles: 393.10
Asics 2000 Gray/Yellow Lifetime Miles: 610.30
Saucony Peregrine Trail #2 Lifetime Miles: 168.40
Asics 2000 Aqua #4 Lifetime Miles: 355.00
Slow milesFast milesTotal Distance
1084.60252.781337.38
Asics 2150 Gold #3 Miles: 132.00Asics 2150 Blue #1 Miles: 39.00Asics 2150 Gold #2 Miles: 5.00Asics 2150 Red #1 Miles: 269.00Asics 2150 Gold #4 Miles: 347.10Nike Free Miles: 17.00Saucony Peregrine Trail Miles: 82.00Saucony Guide4 #1 Miles: 322.00Saucony Guide4 #2 Miles: 113.00
Slow milesFast milesTotal Distance
10.000.0010.00

10 miler at 10:30 a.m.  Solo on New Year's Day.  15 degrees, partly sunny.  Icy, slick roads except for Main St. and lower Skyline.  Tooele east bench got 14" of snow yesterday.  What a mess!  Wore my pull over spikes and lost one twice, but was able to retrieve them.  Pretty slow running.  Dressed pretty warm.  Hamstring did okay. 34 miles this week.

Asics 2150 Gold #3 Miles: 10.00
Comments
From Kelli on Sun, Jan 02, 2011 at 17:13:10 from 71.219.84.215

CRAZY COLD WEATHER!!! Way to tough it out, lost spikes and all.

HAPPY NEW YEAR, hope this next one is a good one for you and the hamstring just bugs off!

From artichoke on Mon, Jan 03, 2011 at 15:33:19 from 97.126.184.10

Thanks, Kelli. Hope you have another fantastic year! It's been extremely inspiring to me to follow your improvement. Keep it up! Hope to meet you and Scott at the top of the Oquirrh's someday.

From Kelli on Mon, Jan 03, 2011 at 21:30:26 from 71.219.84.215

You are far too kind!

I would love to attempt to run up and over that mountain, but, seriously, I KNOW there are mountain lions up there. I KNOW IT!

Slow milesFast milesTotal Distance
4.001.005.00

5 miles at 10:30 a.m.   Sunny, but chilly day.  20 degrees.  To mouth of Middle Canyon and back on the main roads to avoid the ice and slush.  Easy running.  Last day off.  Back to the office tomorrow.  Got our flights to Boston yesterday.

Asics 2150 Blue #1 Miles: 5.00
Slow milesFast milesTotal Distance
3.002.005.00

5 TM miles at 5:00 a.m. in 43:30, 8:42 overall pace.  Progression run from 10:00 to 7:45 pace.  Feeling pretty good.

Asics 2150 Blue #1 Miles: 5.00
Comments
From Burt on Tue, Jan 04, 2011 at 13:12:24 from 206.19.214.144

Good news.

Slow milesFast milesTotal Distance
5.000.005.00

5 TM miles in 46:38.  Slow run at 5:00 a.m.  Progression from 10:00 min. pace to just 8:40 today.  Didn't get home from Stake meeting until nearly 11 pm.  I was glad I was able to get  up and get going this morning.

Asics 2150 Blue #1 Miles: 5.00
Slow milesFast milesTotal Distance
3.002.005.00

5 TM miles in 43:31 at 5:00 a.m..  Progression run from 10:00 min. pace to 7:30 pace at finish.  14 degrees outside.  I'm getting very wimpy in my old age.

Asics 2150 Blue #1 Miles: 5.00
Slow milesFast milesTotal Distance
4.001.005.00

5 TM miles once again at 5:00 a.m. in 46:38.   Slow and easy with a gradual progression to 8:35 pace.  Feeling okay.  9 degrees this morning.  Getting tired of the treadmill, but at the same time very glad that I have one.  Tomorrow it's on the streets with Tina, hopefully before the storm front moves in.

Asics 2150 Blue #1 Miles: 5.00
Comments
From Burt on Fri, Jan 07, 2011 at 17:50:40 from 206.19.214.144

Steady Eddy, even if you are wimpy in your old age.

From artichoke on Sat, Jan 08, 2011 at 12:58:48 from 97.126.184.10

That has got to be reason for my wimpiness this year. I don't remember it being a big problem in the past. It's time to retire and move to Arizona.

From Burt on Sat, Jan 08, 2011 at 13:01:11 from 72.223.84.236

Now you're talking.

Slow milesFast milesTotal Distance
8.002.0010.00

10 miles with Tina at 8:00 a.m.  Started out at about 15 degrees.   I dressed just right for a change.  1:30:31 on the Smelter Road hills.  It's been a while since we hit the big hill, and we were both really feeling it today.  Icy spots for miles 4 thru 6.  I felt fairly decent, but struggled the last uphill mile coming back home.  35 miles this week.  Hamstring seems to be much improved.  I've been consistent with my stretching routine, which I think has helped. 

Asics 2150 Gold #3 Miles: 10.00
Slow milesFast milesTotal Distance
5.000.005.00

5 easy TM miles at 5:00 a.m.  48:10.

Asics 2150 Gold #3 Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

5 TM miles at  5:00 a.m. in 43:32.  Progression run from 10:00 min. pace to 7:30 pace. Quasi tempo run effort.

Asics 2150 Gold #3 Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

5 TM miles in 46:37.  Easy running.  Progression to 8:30 pace.  .5% to 4% incline.  Should have checked the temperature before the run.  I think we were all the way up to 15 degrees.  I could have hit the streets.  Owell.  See what tomorrow brings.  Supposed to be warming up to a balmy 39 by Saturday!

Asics 2150 Gold #3 Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

5 miles at 5:00 a.m.  Out on the roads.  20 degrees, a veritable heat-wave.  Easy run this morning, with some pick ups the last half.  Still icy spots for the first and last quarter mile of the run near my house as well as the frozen tundra on the gravel road for about 1/2 mile approaching the turn-around at the rim of the canyon.  Felt good to be off the TM!

Asics 2150 Gold #3 Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

5 very easy miles at 5:00 a.m.  Nearly 10 degrees warmer at 30 degrees.  Felt a bit sluggish.  Snow was predicted overnight, but we got very little.  The streets were good other than on the gravel road near the gate.  10 miles scheduled for Saturday morning with Tina.....on the hills again!

Asics 2150 Gold #2 Miles: 5.00
Slow milesFast milesTotal Distance
7.003.0010.00

10 miles at 8:00 a.m. with Tina in 1:26:07, 8:37 average pace on the Smelter Road hills.  4 minutes faster than last week and feeling a bit stronger on the hills.  Fastest mile: 7:36. Slowest mile: 9:27.  Much warmer today.  34 degrees starting out.  3 day weekend!

Asics 2150 Red #1 Miles: 5.00
Comments
From Burt on Sat, Jan 15, 2011 at 15:33:45 from 72.223.84.236

Excellent run!

Slow milesFast milesTotal Distance
4.001.005.00

5 miles at 8:00 a.m.  Easy running with Tina in 45:12.  Mild temperatures at 45 degrees.  Nice to be back in shorts for a day.  January thaw may not last all that long.  Ran Vine Street to mouth of Middle Canyon and back.

Asics 2150 Red #1 Miles: 5.00
Comments
From Kelli on Mon, Jan 17, 2011 at 22:56:27 from 71.219.84.215

I wish it would last at least a week or so! And to think, a week ago i ran in the coldest weather ever (-6 or something like that with windchill!) I so wished I had had on shorts today. Everyone I saw out there was in shorts!

Have a GREAT week!

Slow milesFast milesTotal Distance
5.000.005.00

5 miles easy at 5:00 a.m. on the standard Skyline Route except for additional uphill on 1400 East instead of going to the gate in the mud.  35 degrees and a bit breezy.

Asics 2150 Red #1 Miles: 5.00
Comments
From Burt on Tue, Jan 18, 2011 at 15:36:57 from 206.19.214.144

Good call on avoiding the mud.

Slow milesFast milesTotal Distance
3.002.005.00

5 TM miles at 5:00 a.m. in 43:33.  Progression run from 10:00 min. pace to 7:30 pace.  Snowing and blowing and wimping this morning.  Back bugging me some today.

Asics 2150 Blue #1 Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

5 miles easy at 5:00 a.m. 23 degrees.  Icy roads near the gate turn around.  Standard Skyline route.  Liz and Roland out today.

Asics 2150 Red #1 Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

5 miles at 5:30 a.m.  Pretty slow today.  28 degrees.  Skyline route to 1400 E. and up, then back via Loma Vista and Upland loops.  4 or 5 twinges in my right achilles about 1/2 way through, but eased up.  12 miles scheduled to Stansbury for tomorrow morning with Tina.

Asics 2150 Red #1 Miles: 5.00
Slow milesFast milesTotal Distance
2.0010.0012.00

12 miles in 1:39:10, 8:16 ave. pace.  Tooele to Stansbury Park thru Overlake and west side of Erda along Cochrane Lane into Stansbury with Tina at 8:00 a.m.  Nice, nice day.  Especially considering we were expecting to be running in the rain or snow, per the weather forecast.  It rained a bit overnight, but was about dried up by the time I headed out to meet Tina.  She killed me on the first 9 or 10 miles, but I was able to hang with her pretty well. Beautiful day!  Slowest miles: first and last miles at 8:45 and 9:01.  Fastest miles: 7:52, 7:46, and 7:45 for miles 2 thru 4.

Asics 2150 Red #1 Miles: 12.00
Slow milesFast milesTotal Distance
5.000.005.00

5 easy miles at 5:00 a.m.  Skyline route to rim of Middle Canyon and back thru Loma Vista and Upland loops.  Feeling fair.  32 degrees.  Skunk encounter.  Whew!!!  Aren't they still supposed to be hybernating?

Asics 2150 Red #1 Miles: 5.00
Comments
From Burt on Tue, Jan 25, 2011 at 16:37:03 from 206.19.214.144

Haha! That should make you run faster.

From allie on Tue, Jan 25, 2011 at 20:01:56 from 174.23.123.195

LOL LOL LOL

From allie on Tue, Jan 25, 2011 at 20:03:23 from 174.23.123.195

i am not sure if they should be hibernating or not. google would know.

From Burt on Tue, Jan 25, 2011 at 20:39:38 from 206.19.214.144

See allie's blog for the answer.

From allie on Tue, Jan 25, 2011 at 20:43:25 from 174.23.123.195

nah, don't bother looking there. nothing to see. everything to hide.

From Burt on Tue, Jan 25, 2011 at 20:45:00 from 206.19.214.144

Who's the tattle tale now? Boo yah!

Slow milesFast milesTotal Distance
5.000.005.00

5 miles at 5:00 a.m. easy running in 48:40.  34 degrees.  Along Skyline to rim of canyon at the gate and back thru Loma Vista and along Upland.

Asics 2150 Red #1 Miles: 5.00
Slow milesFast milesTotal Distance
0.000.000.00

No run this morning.  Havins some pain in my left hip and in my SI joint since after yesterday's run.  Pain just putting weight on it.  Thought I better rest and try to avoid what I went through 2 years ago when I had a stress fracture on the right side SI joint.  Hopefully, it won't be that.  May try the stationary bike tonight.

Comments
From Kelli on Wed, Jan 26, 2011 at 19:10:36 from 71.219.84.215

Darn it, I hope you feel better soon!

From artichoke on Thu, Jan 27, 2011 at 10:16:39 from 216.49.181.254

Thanks. With a 1/2 marathon and a full marathon coming up in March and April I'm beginning to get a bit worried, but hopefully things will go okay. Keep up your great efforts!

From Kelli on Thu, Jan 27, 2011 at 10:17:55 from 71.219.84.215

Which races are you doing?

From artichoke on Fri, Jan 28, 2011 at 10:31:39 from 216.49.181.254

Moab in March and Boston in April. What's on your 2011 schedule?

From Kelli on Fri, Jan 28, 2011 at 17:25:43 from 71.219.84.215

I knew Boston, DA!

We are running Ragnar DEL SOL in AZ at the end of February as an Ultra team, then I am doing a 50 miler in March, a 50k in April, and that is all I have thought about so far. I may be so tired after all of that ultra stuff that I will just retire.

From Burt on Fri, Jan 28, 2011 at 17:26:37 from 206.19.214.144

Who's on your ultra team Kelli?

From Kelli on Fri, Jan 28, 2011 at 17:42:46 from 71.219.84.215

Scott, Jose, LaMont (they all ran Del SOl last time) and then Eric and Alan from my running group. I am the only female AND the youngest runner on the team. Should be fun.

From Burt on Fri, Jan 28, 2011 at 17:45:05 from 206.19.214.144

Sounds fun. Make sure they apply Body Glide.

From Kelli on Fri, Jan 28, 2011 at 17:48:30 from 71.219.84.215

We buy it in bulk. I am more worried about the smell....men do not smell like lemons after running.

Slow milesFast milesTotal Distance
1.000.001.00

30 min cycling at 5:00 a.m. fairly easy 7.5 miles at fairly low resistance. 1 mile test run on the treadmill after.  The pain is tolerable in my back and hip while running, so maybe I'll be okay, if it doesn't worsen.  We'll see.  Try 5 miles tomorrow and see how it goes before a long run on Saturday.

Asics 2150 Gold #3 Miles: 1.00
Slow milesFast milesTotal Distance
5.000.005.00

5 miles at 5:05 a.m. along the standard Skyline route to the rim of the canyon.  25 degrees with fog as thick as I've ever run in for about 1/2 mile before the gate.   Back and hip seem to be improved somewhat.  We'll see what tomorrow brings on a solo 12 mile run.

Asics 2150 Red #1 Miles: 5.00
Slow milesFast milesTotal Distance
12.000.0012.00

12 miles at 10:00 a.m.  Slow run in 1:52:28 up the Smelter Road hills to about 5,600 ft.  Thought I'd be out of the fog/smog/haze by then.  28 degrees.  Just barely broke into some sunshine about the time I had to turn around.  Solo run this morning and slow one without Tina.  Probably what I needed to test out the back and hip.  Not much of an issue during the run.  Tightening up a bit now that I'm done.

Asics 2150 Red #1 Miles: 12.00
Comments
From Burt on Sun, Jan 30, 2011 at 11:17:06 from 72.223.90.79

That's some good miles, though. Great job.

Slow milesFast milesTotal Distance
7.000.007.00

4 TM miles this morning at 5:00 a.m. in 37:18.  Slight progression run from 10:00 min. pace to 8:40 pace.  Snowing overnight and this morning.  Start of 2 a days, 1x per week.  3 more tonight.  

 3 miles tonight at 6:00 p.m.  Roads clear, 31 degrees.  27:28, 9:09 average pace.  Loop to Vine and Broadway and back via the cemetery.  Supposed to be getting very cold the next two days.  8 degree low predicted for in the morning.  Probably be on the mill. 

 

 

Asics 2150 Blue #1 Miles: 4.00Asics 2150 Red #1 Miles: 3.00
Slow milesFast milesTotal Distance
4.001.005.00

5 TM miles in 46:37 at 5:00 a.m.  More snow overnight again, none in SLC when I arrived at the office.  Getting colder for a couple of days.

Asics 2150 Gold #3 Miles: 5.00
Slow milesFast milesTotal Distance
3.002.005.00

5 TM miles in 43:15.  Progression run from 10:00 min. pace to 7:20 pace.  4 degrees outside and icy roads make me happy to have the TM, which I otherwise hate.  Hamstring feeling okay.  Still having some S.I. joint problems, which so far isn't much of an issue during the run.

Asics 2150 Gold #3 Miles: 5.00
Slow milesFast milesTotal Distance
4.001.005.00

5 TM miles at 5:00 a.m. in 46:42.  Easy running with some gradual progression from 10:00 min. pace to 8:35.  12 degrees outside.  Not warming up much.

Asics 2150 Gold #3 Miles: 5.00
Slow milesFast milesTotal Distance
4.001.005.00

5 TM miles in 46:47 at 5:00 a.m.  Fairly easy running.  Should have hit the streets.  I didn't realize it was a balmy 22 degrees outside until I left for work.  Oh, well.  Tomorrow a 14 miler in the rain or snow, they say.  But, it might be a bit warmer still.

Asics 2150 Gold #3 Miles: 5.00
Slow milesFast milesTotal Distance
8.006.0014.00

14 miles in 2:05:06 at 8:00 a.m. with Tina.  8:56 average pace.  Fastest mile: Mile 9 at 7:26, slowest mile: 10:15, mile 14.  Smelter Road hills up to the gate and back to TIna's for 12.  I did an additional 2 mile loop over to Coleman to make 14, but pretty slow coming back uphill at 10:00 min. pace.  We avoided the storm, but it was icy up at about 5,800 ft. where we turned around.  I'm pretty paranoid on the ice after taking a couple of good falls the last few years.   Tina got way out in front of me by about 50 yards or more.  I couldn't keep up.  Did a bit better coming back down the hill.  Near 40 degrees starting out.  Compared to what it's been it was pretty mild out.  A cold head wind coming back down wasn't the most pleasant at times.  Longest run since SGM.  Hamstring holding out okay.  41 miles this week.

Asics 2150 Red #1 Miles: 14.00
Slow milesFast milesTotal Distance
8.001.009.00

5 miles at 5:00 a.m. along Skyline to Grimm's Gate and back thru Loma Vista and Upland loops.  A bit muddy on the dirt road.  Easy, slow recovery run.  Felt okay.

 4 TM miles at 6:15 p.m.  Progression run 10:00 min. pace to sub 9:00 with incline progression from .5 to 4%. 

Asics 2150 Gold #3 Miles: 4.00Asics 2150 Red #1 Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

5 TM miles at 5:00 a.m. Slow running in 46:56.  2 to 3 inches of snow overnight.

Asics 2150 Gold #3 Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

5 TM miles in 46:35 at 5:00 a.m.

Asics 2150 Gold #3 Miles: 5.00
Comments
From Burt on Wed, Feb 09, 2011 at 12:25:58 from 206.19.214.144

Sounds like you and the treadmill are becoming very close friends.

From artichoke on Thu, Feb 10, 2011 at 11:17:56 from 216.49.181.254

We are. And I wimped again this morning at 18 degrees!

From Burt on Thu, Feb 10, 2011 at 12:33:40 from 206.19.214.144

Yowza!

Slow milesFast milesTotal Distance
3.002.005.00

5 TM miles in 43:35.  Progression run from 10:00 min. pace to 7:30 pace.  Wimped at 18 degrees.  Sheez! Get out on the roads for crying out loud!!!!!!!!!!!!!!!!!

Asics 2150 Gold #3 Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

5 very slow miles at 4:55 a.m.  Out Skyline to the edge of Middle Canyon at the gate and back thru Loma Vista and along Upland. Liz and Roland out today.  Back hurting pretty bad this morning after getting up.  Felt a little better running.

Asics 2150 Red #1 Miles: 5.00
Slow milesFast milesTotal Distance
8.006.0014.00

14 miles in 2:03:24, 8:48 overall average pace.  8:00 a.m. with Tina.  Sunny day, but still a bit cold starting out at 30 degrees.  Ran the perimeter loop, Droubay Rd. on the east, Pine Canyon Rd. over through Overlake and up Coleman on the west, back down to Tina's and returning home via 100 West.  Back okay while running, but sure tightens up when I stop.  43 mile week.

Asics 2150 Red #1 Miles: 14.00
Comments
From Kelli on Sun, Feb 13, 2011 at 17:00:19 from 71.219.84.215

NICE WEEK!!!!!!

From Burt on Mon, Feb 14, 2011 at 21:47:03 from 72.223.90.79

I'll echo what Kelli said. Later.

From Kelli on Mon, Feb 14, 2011 at 22:52:30 from 71.219.84.215

Had to come back and see what I said. It was very profound.

Slow milesFast milesTotal Distance
9.000.009.00

5 miles at 5:00 a.m.  38 degrees.  A very slow and somewhat painful run.  My back did not want to loosen up.  Skyline to 1400 E. up towards the water tank road and back via Loma Vista and Upland loops.

4 miles at 6:10 p.m. in 38:24. 50 degrees with shorts and long sleeves.  Through town along the 50 West alley and up to Vine and Broadway, then to 7th Street and 100 S. and back finishing with a loop to 380 West and then home.  Felt much better tonight.  Need to take the ibuprofen a bit more regularly, as it seems to help. 

 

Asics 2150 Red #1 Miles: 9.00
Slow milesFast milesTotal Distance
5.000.005.00

5 miles easy running on the regular route to Grimm's Gate on Skyline and back via Loma Vista and Upland loops.  Back still bugging me, but felt a bit better than yesterday.

Asics 2150 Red #1 Miles: 5.00
Slow milesFast milesTotal Distance
6.002.008.00

5 mile progression run in 46:42 from 10:00 to 8:45 pace at 5:00 a.m.

3 TM miles progression run in 27:33.  10:00 to 8:00 pace at 6:15 p.m. 

Asics 2150 Gold #3 Miles: 8.00
Slow milesFast milesTotal Distance
4.001.005.00

5 TM miles at 5:00 a.m. in 46:27.  Progression from 10:00 to 8:30 pace.  Icy roads with snow storm overnight.

Asics 2150 Gold #3 Miles: 5.00
Comments
From Burt on Fri, Feb 18, 2011 at 14:45:10 from 206.19.214.144

How you feeling lately? Any nagging injuries?

From artichoke on Fri, Feb 18, 2011 at 21:37:47 from 97.126.191.187

If it's not one thing it's another with me lately. My hamstring seems to be doing a lot better, but I've had some back problems the last couple of weeks. I've been able to run, although it seems a bit more noticeable even doing that this week. Need to do 16 this weekend, but think I'll put it off until Monday, since I'm off that day. How are you holding up?

From Burt on Fri, Feb 18, 2011 at 21:46:14 from 72.223.90.79

I'm doing pretty good. I just need to not eat so bad lately.

Slow milesFast milesTotal Distance
4.001.005.00

5 TM miles in 46:58 on 5:00 a.m.  Cold and windy out, so I bagged it and stayed on the treadmill.  Back still giving me issues.

Asics 2150 Gold #3 Miles: 5.00
Slow milesFast milesTotal Distance
3.003.006.00

6 miles at 8:15 a.m. with Tina in 53:00, 8:50 pace.  Fairly easy run, real easy for T.  Light rain, we decided to slide the long run to Monday so Helen can come out an join us from Salt Lake.  A month until Moab.

Asics 2150 Red #1 Miles: 6.00
Slow milesFast milesTotal Distance
6.0010.0016.00

16 miles in 2:27:17.  9:12 average pace.  Very easy to moderate effort throughout.  Last 10 with Tina and Helen.  Met them out on the Smelter Road hills.  They did 14.  A nice sunny day, although still a little cold, especially when the breeze would hit us.  Felt surprisingly well.  Yesterday my back was the absolute worst it's been.  Even before my run I thought it wasn't a good idea to even go today.  Decided I would try it and cut it short if I was hurting.  I could feel it the first 4 or 5 miles and then it just got feeling better.  No problem at all for the final 10, so that was really encouraging.  I felt strong even on the downhill portions and into Erda.  Finished at Stansbury Park today.  Not a real fast effort, but right where I wanted to be today.

Asics 2150 Red #1 Miles: 16.00
Comments
From Burt on Tue, Feb 22, 2011 at 15:47:45 from 206.19.214.144

16 miles on a Monday? Don't you work?

From artichoke on Tue, Feb 22, 2011 at 21:54:44 from 75.169.42.111

President's Day. I gave in to my running partner's wishes to swap Saturday for Monday.

Slow milesFast milesTotal Distance
5.000.005.00

5 easy recovery miles at 5:05 a.m.  Skyline route to gate and back thru Loma Vista and along Upland.  30 degrees.  Some breeze.

Asics 2150 Red #1 Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

5 miles at 5:05 a.m. slow running on the Skyline route to 1400 E. and south towards the water tank, home via Upland.  Feeling a bit better, but mornings are the worst part of my day with the back problems.

Asics 2150 Red #1 Miles: 5.00
Slow milesFast milesTotal Distance
7.002.009.00

5 miles easy at 5:05 a.m. to Grimm's Gate along Skyline and back via Loma Vista and Upland loops.  Not feeling as good as yesterday.

 4 miles at 6:05 p.m.   Progression run starting out at 10:00 min. pace and ending with 8:00 min. pace.  Back was a bit better than this morning. 

Asics 2150 Gold #3 Miles: 4.00Asics 2150 Red #1 Miles: 5.00
Slow milesFast milesTotal Distance
0.000.000.00

Bagged my run this morning hoping the rest will help me with a long run tomorrow......likely in the snow!

Slow milesFast milesTotal Distance
11.005.0016.00

16 miles total today in a weird way.  Woke up to 8"-10" of snow.  Roads were a mess and being plowed.  Tina called to cancel, I was going to do the same.  Hit the treadmill at 6:30 a.m. for 5.33 miles, progression run from 10:00 min. pace to 7:30 pace.  Roads dried out fast so I went out for a second run of the day at 11:00 a.m., another 5.33 miles in 50:31, pretty easy pace, snowing but not sticking.  Then a third run at 3:45 p.m. again for 5.33 TM miles in 45:58, progression run same as this morning.  Felt pretty good on the last two runs.  Maybe I need to give up running in the early mornings when my back is at its worst.  

Asics 2150 Gold #3 Miles: 6.00Asics 2150 Red #1 Miles: 10.00
Slow milesFast milesTotal Distance
10.000.0010.00

5 miles at 5:00 a.m. easy run along Skyline to Grimm's Gate back via the lower loops.  The moon looked really weird coming up over the Oquirrh Mountains this morning.  20 degrees.

5 miles at 5:30 p.m. in 45:58 on the Westland route coming back along 200 North and over to 100 West coming home.  Fairly easy effort.  Back okay until after I was done.  Generally doing better, but need to be cautious.   

Asics 2150 Red #1 Miles: 10.00
Slow milesFast milesTotal Distance
5.000.005.00

5 easy recovery miles at 5:00 a.m.  Skyline standard route and back along the lower loops.  30 degrees and clear.

Asics 2150 Red #1 Miles: 5.00
Slow milesFast milesTotal Distance
9.000.009.00

5 miles at 5:00 a.m. easy run.  Ran a bit with Liz and Roland on Skyline and back via lower loops.  40 degrees.

4 miles at 5:30 p.m.  Nice to run with some daylight.  Westland loop.  Slight pickups on Coleman.  My back is still hurting, but tolerable. 

Asics 2150 Red #1 Miles: 9.00
Slow milesFast milesTotal Distance
5.000.005.00

5 very slow easy miles at 5:00 a.m.  Did the Upland and Loma Vista loops going up and through Elk Ridge loop and Skyline coming back home.  Back not good this morning.

Asics 2150 Red #1 Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

5 miles at 5:00 a.m.  30 degrees.  Easy run along Skyline to Grimm's gate and back via the lower loops.

Asics 2150 Red #1 Miles: 5.00
Slow milesFast milesTotal Distance
10.008.0018.00

18 miles at 8:00 a.m.  2:42:41 or 9:02 average pace.  With Tina for about 11.  Smelter Road hills to 6 miles then back down and through Erda and to the north end of Stansbury.  38 degrees and cloudy starting out.  A lot of runners on the hills today, including Pat who's headed to Boston with me next month.  Didn't set out any water.  Stupid.  Stupid.  Stupid. I've never ever done that on a long run in 28 years, so why do I try it now at age 55!  I'm an old man for crying out loud!  Tina ran out of petrol about 1.5 miles from the end.  I didn't fair much better.  Glad she had some bottles of water in her car as we drove home.  We were both feeling like crap.  My back loosened up after about 7 miles and felt fairly good until about16.  Somewhat encouraging run.  52 miles this week.

Asics 2150 Red #1 Miles: 18.00
Comments
From Burt on Sun, Mar 06, 2011 at 12:57:01 from 72.223.90.79

You're cracking me up. Nice miles for the week.

Slow milesFast milesTotal Distance
3.002.005.00

5 TM miles at 4:14 p.m. in 43:30.  Progression run from 10:00 to 8:00 min. pace.  Doctor appointment tomorrow morning to see about the SI joint pain.

Asics 2150 Gold #3 Miles: 5.00
Slow milesFast milesTotal Distance
4.001.005.00

5 TM miles easy in 46:51 at 9:00 a.m.  Went to the doctor afterward who gave me a cortisone injection and some other drugs, like prednisone.  PT this afternoon at 4:00 a.m.  Doesn't think it is a stress fracture like two years ago since I actually feel better after a few miles than I do starting out.  Trying to knock down the inflammation.  Wants to try that approach before going through MRI and CT scans.

Asics 2150 Gold #3 Miles: 5.00
Slow milesFast milesTotal Distance
6.000.006.00

6 miles in 55:31 at 5:30 p.m.  I'm becoming an evening runner again, just like my early years.  Daylight makes it nice.  Ran up into Middle Canyon a mile or so and back home.   My back or SI joint is still hurting, but I do better in the afternoon than I do first thing out of bed every morning.  PT again tomorrow, reducing weekly mileage some after hitting 52 last week.  That may be my peak.  I'll take what I can get.

Asics 2150 Red #1 Miles: 6.00
Slow milesFast milesTotal Distance
4.001.005.00

5 miles in 47:01 at 3:15 p.m.  Sunny, warm at 60 degrees, but breezy.  Physical therapy at 4:30 p.m.  Feeling about the same, but a bit better afterwards.  Standard Skyline route to rim of Middle Canyon and back.

Asics 2150 Red #1 Miles: 5.00
Slow milesFast milesTotal Distance
4.000.004.00

4 miler at 6:00 p.m.  Very easy to base of the dam and back home via the alleys and loop around the high school.  Back hurting pretty bad for 3.5.  Hope I do okay tomorrow.  Solo 18 miler scheduled in the morning.

Asics 2150 Red #1 Miles: 4.00
Slow milesFast milesTotal Distance
18.000.0018.00

18 slow ones without Tina this morning.  8:30 a.m.  About 14 minutes slower than with her last week.  Interesting run, just the same.  I planned on being solo, but 1/2 mile in I see these runners coming towards me as I was going up Skyline.  A bunch of guys all in black shorts and gray t-shirts.  About 50 of them.  Turned out to be the U.S. Army Reserves on a run.  I greeted everyone with a thumbs up.  It was actually pretty inspiring.  Then as I was nearing the top of the big Smelter hill, a bunch of runners coming down the hill in the Tooele High Track Club 5K, an annual fund-raiser.  People started telling me, "you're going the wrong way!"  Perhaps 100+ runners and walkers, a few who I knew.  Then as I was coming back down, Pat was coming up, doing a 20 miler for Boston.  I turned around and ran with him for a short bit.  We're planning on getting together to plan our Boston travel in the next couple of weeks.  After I left Pat, Matt 1 was coming up the hill, so he turned around and ran with me to the bottom of the hill until I turned and headed towards Erda and Stansbury.  A decent run.  Back was hurting a lot very early, but felt good by 7 miles and through the end.  Weird!   Two more sessions of PT this week and then Moab next week.  Probably won't be pushing it much down there.  Just enjoy the experience and hiking afterwards to Delicate Arch.  My son, Mark, going with me to mountain bike while I run.  We've made this an annual event since about 2002.  I love it down there.

Asics 2150 Red #1 Miles: 18.00
Slow milesFast milesTotal Distance
5.000.005.00

5 mile trail run behind Little Mountain at 5:00 p.m.  Very easy and a bit muddy in places. Ran after physical therapy session.  Felt a bit better most of the day, then hurt pretty bad throughout the run.  A bit discouraging.

Asics 2150 Blue #1 Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

5 miles at 6:00 p.m. Nice evening!  Short sleeves and shorts and still sweating.  To mouth of Middle canyon and back.  Easy running.  Back is not getting any better.

Asics 2150 Red #1 Miles: 5.00
Slow milesFast milesTotal Distance
4.000.004.00

4 miles easy in the rain in 38:45.  Skyline to 1.5 and back and then high school loop and home.  Last run before Moab.  Don't know how I will do.  Just want to get through it without hurting my back any more.  I probably need some serious time off before Boston. We'll see.

Asics 2150 Gold #3 Miles: 4.00
Comments
From Burt on Wed, Mar 16, 2011 at 22:44:41 from 72.223.90.79

Good luck!

Slow milesFast milesTotal Distance
0.000.000.00

No running today.  Hurting most of the day.  Went to PT.  Rob hit a trigger points on my piriformis that may help and tried to get my hips more in alignment.  We'll see how it goes on Saturday.  A training run at best.

Slow milesFast milesTotal Distance
0.000.000.00

No running today.  Half marathon tomorrow.  Traveling to Moab.

Race: Canyonlands 1/2 Marathon (13.1 Miles) 02:02:09, Place in age division: 38
Slow milesFast milesTotal Distance
13.000.0013.00

Disaster at the Moab Canyonlands 1/2 Marathon.  I had decided to just run this from start to finish as a training run to be safe.  I've been in P.T. all week.  I never pushed a single mile, but still could not get loosened up until mile 8.  I had run 18 miles each of the previous two Saturdays and have always felt pretty good after about 6 miles or so and have felt no back issues during the last miles, so I thought 13 easy ones would not cause any problems.  Believe it or not Moab only falls 77 feet overall from start to finish.  My 18 milers started at 5100 ft. and climb to about 5500+ ft. and then the last 12 miles fall from 5500' to about 4300', so the downhill at Moab was not the problem.  Finally I felt somewhat better from miles 8 through 11, but then started hurting again the last 2 miles.  I was super tight at the finish, limped to the car and then into the hotel.  Took a hot bath, then about a 1 1/2 hour nap, and when I got up I could not walk.  I had so much pain putting weight on my left leg with extreme pain from my lower back to my left hip.  We opted not to hike to Delicate Arch that afternoon and I just stayed in the hotel limping around in great pain.  I even had to opt to miss our annual post race dinner at the Fiesta Mexicana and my son went to get take out instead.  I was not any better the next morning.  The drive back was okay.  I had no pain while sitting, but I just couldn't walk.  My piriformis was so painful.  By the time we got home I actually could walk a bit better with somewhat less pain.  I think I'll take two weeks off, have some more PT and see what next week brings.  Boston may not happen, but we'll go anyway and watch.  Or maybe I'll be good enough to at least start out and drop.  We'll see.

Asics 2150 Red #1 Miles: 13.00
Comments
From Burt on Tue, Mar 29, 2011 at 01:23:17 from 72.223.90.79

Man, I hope you're ok for Boston. How's it been going?

Slow milesFast milesTotal Distance
0.000.000.00

P.T.  this afternoon.  Working the lower left back and piriformis muscles.  Lots of heat therapy, e-stim, ultra-sound, and stretching.

Slow milesFast milesTotal Distance
0.000.000.00

Molly worked me over good at PT today.  More e-stim, ultrasound, deep massage, traction, stretching, icing, then sent me up to the doc for a shot of cortisone in my left piriformis.  We'll see what happens.  The injection he gave me a couple of weeks ago was more near my back, and it didn't do anything, but everything is looking more like piriformis syndrome right now.

Slow milesFast milesTotal Distance
0.000.000.00

Minor improvement getting out of bed this morning.  Walking feels a bit easier.

Slow milesFast milesTotal Distance
0.000.000.00

Best I've felt getting up and moving this morning.  PT this afternoon.  Rob did more deep tissue massage and said things didn't feel as tight on the piriformis.  The injection may have worked some this time, along with the PT, no running, pain pills anti-inflammatory pills and stretching.  Probably a combination of all of the above.  No running all next week, not even cycling, and then will attempt something next Saturday to see where I feel like I'm at for Boston.  This is a literal pain in the a#$%*!

Slow milesFast milesTotal Distance
0.000.000.00

PT today, 4:00 p.m.

Slow milesFast milesTotal Distance
0.000.000.00

P.T. today at 3:30 p.m.

Slow milesFast milesTotal Distance
0.000.000.00

P.T. today at 3:00 p.m.

Bought some new shoes today at Salt Lake Running Co.  30% off.  New running store just opened today in Tooele.  Strive Running and Multi-Sport.  Hope they can make it.  Went in and bought some gu and and foam roller tonight.

Slow milesFast milesTotal Distance
6.001.007.00

7 miles.  It was ugly.  I have been feeling pretty good this week and thought I was ready to go.  I met Tina at the track and we did a couple of fairly easy miles down there.  I was feeling it but it was tolerable, so we hit the roads.  It just gradually got worse until I had to stop at about 5.5 miles.  Tina ran home to get her car.  I stretched out the piriformis and then was able to continue slowly for another 1.5 until she picked me up.  I obviously can't tolerate the running even after 2 weeks off and beginning to feel better with the P.T.  Boston is out, but we'll be there to watch or maybe at least start it.  More P.T. this week.

Asics 2150 Gold #4 Miles: 7.00
Slow milesFast milesTotal Distance
0.000.000.00

PT at 5:00 p.m.  including 2 miles on recumbent bike in 8 minutes.  I have almost no pain except for when walking very far or when running.

Slow milesFast milesTotal Distance
0.000.000.00

10 miles on stationary cycle as prescribed by PT.  38:35, level 4.  No issues.  Felt good to sweat again. 

Slow milesFast milesTotal Distance
0.000.000.00

P.T. at 5:00 p.m.  

Comments
From Burt on Fri, Apr 08, 2011 at 16:08:23 from 206.19.214.144

Is your plan to run SGM this year?

From artichoke on Sat, Apr 09, 2011 at 14:45:50 from 97.126.180.160

No. I'm going to cut back the mileage after Boston. I plan on starting but probably won't be able to finish unless a minor miracle occurs. I only have 9 more days and doubt I'll be enough better to complete it. Oh well, thems the breaks! What about you? Planning on SGM?

From Burt on Sat, Apr 09, 2011 at 18:20:31 from 72.223.90.79

I wanted to, but the government took all our tax check to pay off my wife's student loans :(

Slow milesFast milesTotal Distance
0.000.000.00

15.25 miles on the stationary bike in 60 minutes.  Felt good.  4 to 5 level.

Comments
From Burt on Fri, Apr 15, 2011 at 17:27:39 from 72.223.90.79

Hmmm... If my math is correct, that's 15.25 mph.

Slow milesFast milesTotal Distance
15.000.0015.00

Boston Marathon #4.  DNF'd.  Dropped out between 15-16 miles.  Back got increasingly worse after 5K.  I figure I'd be dropping out.  Hadn't run much since Moab with 13 miles and then 7 miles 2 weeks later and only some stationary cycling after that.  My back and piriformis had been hurting even when walking, but the day before the marathon, walking around Boston I was feeling really good and so then I got optimistic that maybe I would be okay if I kept the pace slow.  But it got quite bad until I was walking at 11 miles.  Started running again from 12 to 14.  Walking again until almost 15 and then just couldn't run without a lot of pain.  When I realized I couldn't even keep a decent walking pace without pain I dropped out at the Red Cross tent after mile 15.  The sweep van came to get me and another guy and then we picked up two older runners and then on other at the next station. One was an older 70 year+ runner who had over 100 marathons under his belt.  He said this was his last one.  (I doubt it, he looked pretty fit).  When we got off at the Med tent at the finish line, Bill Rodgers was outside the hotel across the street talking with a couple of guys.  This older runner with us had met Rodgers before.  Pat got his picture taken with him at his store the next day before flying out.  

My 28th marathon and my first DNF.  First time dropping out of a race after doing 172 races without ever having to do that.  A bit hard to swallow, but it was definitely the thing to do.  It allowed me not to ruin the rest of our vacation walking around Washington D.C. for four days, which was a great trip.

Asics 2150 Gold #4 Miles: 15.00
Comments
From Burt on Tue, Apr 26, 2011 at 17:17:17 from 206.19.214.144

Well, sometimes you gotta do what you gotta do. Get well soon my friend.

From artichoke on Wed, Apr 27, 2011 at 22:35:55 from 75.169.46.43

Thanks, Burt. I hope to be back sometime this summer in time for Ragnar, hopefully. I'm opting out of St. George this year. Deadline is approaching fast anyway and I have now idea if I'd be ready. The rest and lower mileage will do me some good, I hope. Take care in the heat of sunny AZ. Hope to get down there sometime this next year and go on a run with you.

From Burt on Wed, Apr 27, 2011 at 22:47:41 from 72.223.90.79

That would be awesome!

Slow milesFast milesTotal Distance
3.000.003.00

3 miles easy at the track.  Still having pain during and afterwards.

Nike Free Miles: 3.00
Comments
From Burt on Wed, May 04, 2011 at 14:50:07 from 206.19.214.144

Sorry to hear.

Slow milesFast milesTotal Distance
3.000.003.00

40 minutes walking at 5:10 a.m. with Elaine and Savannah, my out of shape chocolate lab.  3 easy miles running this evening on the trail behind Little Mountain.  Felt a bit better than last week.  Try every other day or so for a while.

Asics 2150 Gold #4 Miles: 3.00
Slow milesFast milesTotal Distance
0.000.000.00

40 minutes walking with Elaine and with Savannah.  5:10 a.m.

Slow milesFast milesTotal Distance
0.000.000.00

Gold's Gym this morning.  20 minutes on the elliptical and 20 minutes on the recumbent cycle.  No pain.  MRI scheduled for Friday.  It's nice to live in a small town where you can run into your doctor and your therapist at the same time and have a consultation right then and there including my wife in the meeting.  Is that multi-tasking or what?  

Slow milesFast milesTotal Distance
3.000.003.00

40 minutes walking with Elaine and Savannah at 5:10 a.m.  3 miles running at 4:30 p.m.  Gorgeous day.  Behind Little Mountain on the trails mostly.  Back felt a bit better than it did on Monday, which wasn't bad, but I felt a bit worse afterwards.  MRI tomorrow.

Asics 2150 Gold #4 Miles: 3.00
Slow milesFast milesTotal Distance
0.000.000.00

40 minutes walking with Elaine and Savannah this morning.  MRI at noon.

Slow milesFast milesTotal Distance
1.002.003.00

Gym this morning.  20 min. elliptical, 10 min. upright cycle, 10 min. recumbent, 20 min. on treadmill at 8:30 pace, then ran 1.25 miles home.  Locked out of the house, so I worked in the yard for an hour until Sharon got home.  It was a conspiracy to get me to do some yard work.

Asics 2150 Gold #4 Miles: 3.00
Slow milesFast milesTotal Distance
3.000.003.00

40 minutes walking this morning in the rain with Elaine and Savannah.  3 TM miles at 6:00 p.m.  Progression run from 10:00 min. pace to 8:30 pace.  Raining outside, so I wimped. Spring is not really here.

Asics 2150 Gold #3 Miles: 3.00
Comments
From Burt on Tue, May 10, 2011 at 17:23:05 from 206.19.214.144

What's with all the rain you guys are getting up north?

From artichoke on Wed, May 11, 2011 at 21:30:54 from 75.169.46.43

It was nice today and warming thru the weekend. The floods will be coming soon. Building my ark now.

Slow milesFast milesTotal Distance
0.000.000.00

Gym today.  20 minutes on elliptical, 20 minutes on upright stationary cycle and 10 minutes on recumbent.  A good sweat.  Also 40 minutes walking with Elaine and Savannah at 5:10 a.m.  Finished up with 1/2 mile run.  Elaine's foot doing better.

Slow milesFast milesTotal Distance
4.000.004.00

4 miles in Settlement Canyon, up to Legion Park and back.  Easy running, nice day.  60 degrees and sunny at 6:05 p.m.  Best I've felt in weeks, but still quite slow and not pushing. Didn't feel much other than a bit on the steeper downhill.  Still waiting on MRI results.

Asics 2150 Gold #4 Miles: 4.00
Slow milesFast milesTotal Distance
0.000.000.00

40 minutes at gym at 5:00 a.m.  20 minutes on elliptical and 20 minutes cycling (10 upright, 10 recumbent).

Slow milesFast milesTotal Distance
0.000.000.00

30 minutes walking this morning w/ Savannah.  10 minutes at home on the Total Gym tonight.

Slow milesFast milesTotal Distance
5.000.005.00

5 easy miles from gym to Grimm's gate and home direct.  Felt decent after first doing 50 minutes at the gym.  20 min. elliptical, 10 minutes on upright cycle, 10 minutes on recumbent, and 10 minutes on spin bike.  Encouraging workout today.  Next week Tina and I plan on hitting the trails in Settlement Canyon, barring anymore snow/rain.

Asics 2150 Gold #4 Miles: 5.00
Comments
From Burt on Sat, May 14, 2011 at 15:30:21 from 72.223.90.79

Progress. Right?

From artichoke on Sat, May 14, 2011 at 19:52:48 from 75.169.46.43

Yeah, some.

From Kelli on Sun, May 15, 2011 at 12:19:40 from 71.219.96.115

Sorry to hear about Boston and your back. What happened to your back? This is a more common injury from playing football, car accidents, etc. VERY PAINFUL, sorry to hear about it!

From artichoke on Sun, May 15, 2011 at 21:14:04 from 75.169.46.43

The MRI shows L4, L5 disk degeneration. Sounds bad, but no immediate surgery. Some get feeling a bit better with some time. I have had some improvement and have been able to run every other day. My long runs may be over unless this begins to feel normal again for a while. I was really bad at Moab in March and couldn't walk for almost 24 hours afterward. It was coming on similarly at Boston so I decided to step of at 15. I still had 3 days of walking ahead of me in DC, and I was able to do that and enjoy the rest of the vacation. Sorry to hear about your achilles. Rest, ice,drugs, and time and you'll get through it, I'm sure. You're a great runner and all great ones have a setback now and then. Hang in there.

From Kelli on Mon, May 16, 2011 at 11:14:52 from 71.219.96.115

That just sounds downright painful. My sister and father in law have the same issues (my FIL has had surgery, but it did not really help him much). Glad that you were able to still walk around for the trip after Boston, but I bet it was hard to make the choice to drop out! I will have to go read your report this afternoon when I get time!

I am really good. I need a break from running, I am burnt out. So this has not upset me at all. Now, if it hangs around for too long, then I will get MAD!!!! But for now, I am enjoying the time off!

From Burt on Mon, May 16, 2011 at 12:52:43 from 206.19.214.144

Good for you Kelli. Let me know if you get fat.

Slow milesFast milesTotal Distance
4.000.004.00

Gym this morning at 5:00 a.m. with Sharon.  20 min. elliptical.  10 min. upright cycle and 10 min. of recumbent cycle.  4 miles on TM tonight at 6:10 a.m., easy in 38:13.  Felt decent.

Comments
From Burt on Wed, May 18, 2011 at 16:14:05 from 206.19.214.144

Keep on keeping on.

Slow milesFast milesTotal Distance
0.000.000.00

40 minutes at gym at 5:00 a.m. 20 minutes on elliptical, 10 minutes on upright cycle and 10 minutes on recumbent.  Couldn't get heart rate up this morning.  Total gym weights for 20 minutes at 6:15 p.m.

Slow milesFast milesTotal Distance
5.000.005.00

40 minutes at 5:00 a.m. at Gold's Gym.  20 minutes elliptical, 10 minutes on upright cycle, and 10 minutes on recumbent.  Heart rate nearing optimum.

5 TM miles at gym tonight.  46:40 progression run from 10:00 pace to 8:30 pace.  Gave blood today, felt okay during run, but about passed out when I bent over to put things in my gym bag afterwards.  Achilles a tad sore.  Back felt decent.  Seeing the Spine doctor tomorrow about my MRI. 

Asics 2150 Gold #4 Miles: 5.00
Slow milesFast milesTotal Distance
1.000.001.00

Walking with Elaine and Savannah this morning, 5:10 a.m.  40 minutes, with 1 mile running.  Gym at 7:15 a.m. with 20 minutes elliptical, 10 minutes upright cycle, 10 minutes recumbent.  Got my  heart rate nearer to optimum today.  Walked in and saw both my doctor and my physical therapist talking so they asked how I was doing and whether I got scheduled with the spine specialist for reviewing my MRI.  I told them that's why I was at the gym so late, my appointment was at 9:45 a.m.  Weights tonight for 20 minutes at home on the total gym.  

The specialist said I actually have a tear in one of the disks and a small bulge in the other.  He has scheduled me for an epridural cortisone injection on June 3 and July 1.  Hopefully that will help me get my running back up to par.  It works for many, but not everybody.  He said if it doesn't work, my long run days or marathoning may be over, but hopefully that won't be the case.  I am tolerating the every other day running without much residual pain, so I'm somewhat optimistic.  He doesn't want me running for 7 to 10 days after the injections.  That will barely get me to Ragnar.  Wants me to continue what I'm doing now with the alternative exercises and the running easy up until the injections, as long as it's going okay.  The gym  has been good for me and  I need to continue doing that even if I can get back to running well again. 

Asics 2150 Gold #3 Miles: 1.00
Slow milesFast milesTotal Distance
0.000.000.00

Rest.

Slow milesFast milesTotal Distance
3.002.005.00

5 miles at 6:30 a.m. with Tina in 43:50.  Felt pretty decent throughout, not much pain until standing around afterwards.  15 miles this week.

Went to the gym with Sharon at 7:30 a.m.  30 minutes elliptical, 15 minutes recumbent cycle and 15 minutes upright.  15 minutes on stair climber for 51 floors.  A good workout today. 

Asics 2150 Gold #4 Miles: 5.00
Comments
From Burt on Mon, May 23, 2011 at 14:31:47 from 206.19.214.144

That sounds pretty good.

Slow milesFast milesTotal Distance
1.000.001.00

40 min. walking with Elaine and Savannah at 5:10 a.m.  with 1 mile running.  40 minutes at gym tonight at 7:15 a.m., 20 minutes on elliptical, 10 min. upright cycle and 10 min. recumbent.

Asics 2150 Gold #3 Miles: 1.00
Slow milesFast milesTotal Distance
6.000.006.00

40 minutes at 5:10 a.m. with Elaine and Savannah, walking with 1 mile running plus 5 mile run this evening easy in 47:15 to mouth of Middle Canyon and back.  Zig-zagging through town.  Felt pretty good tonight.

Asics 2150 Gold #3 Miles: 1.00Asics 2150 Gold #4 Miles: 5.00
Comments
From Burt on Thu, May 26, 2011 at 13:09:52 from 206.19.214.144

Cool!

Slow milesFast milesTotal Distance
0.000.000.00

40 minutes at the gym at 5:00 a.m.  40 minutes.  20 elliptical and 20 cycling.

Slow milesFast milesTotal Distance
6.000.006.00

40 minutes walking/running with Elaine and Savannah, 5:10 a.m.  1 mile running.  5 mile run tonight at 6:00 p.m. in 46:03 into the mouth of Middle Canyon and back via cemetery. Best I've felt, but hurting a little bit afterwards.  Still encouraging.  I'm handling the every other day running pretty well generally.

Asics 2150 Gold #3 Miles: 1.00Asics 2150 Gold #4 Miles: 5.00
Slow milesFast milesTotal Distance
1.000.001.00

40 minutes walk/run with Elaine and Savannah.  5:10 a.m.  Jeez it's cold in the morning for nearly June.  1 mile running.

Asics 2150 Gold #3 Miles: 1.00
Slow milesFast milesTotal Distance
3.002.005.00

1:45 at the gym this morning.  30 minutes elliptical, 30 minutes cycling (15 upright and 15 recumbent).  Then hit the treadmill for 5 miles in 44:59.  A good workout today.  19 miles this week without much trouble.

 

Asics 2150 Gold #4 Miles: 5.00
Slow milesFast milesTotal Distance
0.005.005.00

7:30 a.m. at the gym with Sharon.  30 minutes on the elliptical and then 30 minutes cycling (15 min. upright and 15 min. recumbent).  Then over to Tina's for a 5 mile run.  5.28 in 45:01.  42:24 at 5 miles.  Faster than I wanted to go.  She pushes me pretty good.  Glad I ran after the gym.  My back wasn't the best getting out of bed this morning, but after 1/2 hour on the elliptical was feeling pretty good.  No real issue during the run.

Asics 2150 Gold #4 Miles: 5.00
Slow milesFast milesTotal Distance
0.000.000.00

Gold's Gym at 5:00 a.m.  20 minutes on elliptical and 20 minutes on cycle (10 min. upright and 10 min. recumbent).  Last day of May.  You wouldn't know it with the snow we woke up to on the lawn yesterday morning!

Slow milesFast milesTotal Distance
5.000.005.00

Bagged going to the gym this morning.  5 miles easy running tonight at 6:15 p.m. in 47:08.  480 South and down the paved alley on 50 W. to 700 N. and back via coleman and high school track.  Tough coming back uphill into the wind for the last 2 miles.  Felt pretty good.  Last run before my spinal epidural injection on Friday.

Asics 2150 Gold #4 Miles: 5.00
Comments
From Burt on Thu, Jun 02, 2011 at 12:37:19 from 206.19.214.144

Good luck with that. My wife gets those all the time when she has babies.

From artichoke on Thu, Jun 02, 2011 at 22:40:52 from 97.126.176.243

Mine doesn't. She was just cut open 4x. I'm choosing the epidural for my delivery tomorrow.

Slow milesFast milesTotal Distance
0.000.000.00

Gym this morning at 5:00 a.m.  20 minutes elliptical, HR 2 low end of range.  Cycling for 20 minutes (10 min. upright and 10 min.  recumbent).  Weights on total gym tonight for 15 minutes at 7:45 p.m.  Getting injection in my back tomorrow at Intermountain in Murray.  No running for 7 days.

Slow milesFast milesTotal Distance
1.000.001.00

40 minutes at the gym this morning at 7:30 with Sharon.  20 minutes elliptical and 20 minutes cycling as usual.  Then 1+ mile run home.  Back hurting some the last 12 hours since I'm off the meds prior to my injection at noon today.  Short run, uphill was tolerable without them. Last run for at least a week.  I think the doc said I can still do the low impact cardio at the gym.

Asics 2150 Gold #4 Miles: 1.00
Slow milesFast milesTotal Distance
0.000.000.00

40 minutes at the gym at 9:30 this morning.  20 min. elliptical and 20 minutes on recumbent cycle.  Cut the resistance back a bit.  Still hurting a bit from the injections yesterday at the hospital.  Doc says no running for at least 7 days but other light low-impact should be okay.

Slow milesFast milesTotal Distance
0.000.000.00

1 mile walk with Sharon and Savannah this morning at 5:10 a.m.  60 minutes at Gold's Gym tonight with 30 min. elliptical, 10 min. upright cycling, 10 min. recumbent cycling, and 10 minutes on stair climber, 35 floors.

Slow milesFast milesTotal Distance
0.000.000.00

2 miles walking this morning at 5:10 a.m. with Sharon, Elaine, and Savannah.  40 minutes at the gym tonight at 6:15 p.m., 20 min. elliptical and 20 minutes cycling.  A good sweat.  

Slow milesFast milesTotal Distance
0.000.000.00

40 minutes walking this morning with Sharon, Elaine, and Savannah at 5:10 a.m.  Gold's Gym at 3:30 p.m. for 75 minute workout.  30 minutes elliptical, 10 min. upright cycle, 10 min. spin cycle, 10 min. recumbent cycle, and 15 minutes on stair climber for 75 floors.  A good workout today. 

Slow milesFast milesTotal Distance
0.000.000.00

Gym this morning and again tonight with 30 minutes on elliptical and 30 cycling.  Dripping pretty good when done.

Comments
From Burt on Sat, Jun 11, 2011 at 00:32:12 from 72.223.90.79

It's all about the drip.

Slow milesFast milesTotal Distance
0.000.000.00

40 minutes walking with Sharon, Elaine, and Savannah at 5:10 a.m.  Nice morning.  60 minutes at the gym tonight, 30 min. elliptical and 30 cycling (10 min. upright, 10 min. spin, and 10 min. recumbent).

Slow milesFast milesTotal Distance
4.002.006.00

6 mile trail run with Tina at 7:00 a.m. up the dark trail and along the canyon road above the gate and back down.  Nice to be back on the trail with the snow gone at that elevation.  The stream is so full!  Then headed to the gym with Sharon.  30 minutes cycling (15+15), then 30 elliptical in the cinema, and 20 minutes weights, upper body.  A great workout this morning, but I'm spent.

Saucony Peregrine Trail Miles: 6.00
Slow milesFast milesTotal Distance
6.000.006.00

1 mile running with Elaine and Savannah this morning at 5:10 a.m.  5 miles in 48:06 at 6:45 p.m. out SR 36 up Skyline to above Grimm's gate and back direct.  Nice temperature out tonight.

Asics 2150 Gold #3 Miles: 1.00Asics 2150 Gold #4 Miles: 5.00
Slow milesFast milesTotal Distance
2.000.002.00

Gold's Gym tonight at 6:30 p.m.  30 minutes cycling (10 min. recumbent, 10 min. upright, 10 min. spin), 30 minutes elliptical, and 2 mile TM progression run from 10:00 to 8:30 pace.  15 minutes of weights, upper body.

Asics 2150 Gold #4 Miles: 2.00
Slow milesFast milesTotal Distance
4.000.004.00

4 miles.  To top of Little Mountain via the Scout wig-wam and back.  6:00 p.m., quite warm. Last run until Ragnar.

Saucony Peregrine Trail Miles: 4.00
Race: Wasatch Back Relay 35:00:00
Slow milesFast milesTotal Distance
4.700.004.70

Team Einsteins, Ragnar Wasatch Back Relay, leg no. 12 up into Snow Basin.  A tough, tough uphill run.  Last bit downhill, back bugging me some, but otherwise good.  Team started at 7:15.  A fun bunch of folks, mostly relatives and friends of Mike's.  Slow, but we had a great time and the weather held off for both days.  Sorry, Salt Lake Tribune, your weather forecast lost to the Deseret News who were totally opposite for Saturday's forecast.  Slept a few short hours at Morgan High School.  

Asics 2150 Gold #4 Miles: 4.70
Race: Wasatch Back Relay 35:00:00
Slow milesFast milesTotal Distance
6.907.3014.20

Wasatch Back Relay, legs 24 and 36.  Running at the start of day from Rockport reservoir up gradually through Peoa and into Oakley.  Starting at 5:57 a.m. and finishing right at 7:00 a.m.  Grabbed some hotcakes at eggs at the exchange and drove to South Summit High School for a little shut-eye.  I slept in the hallway for about 3 hours.  Then headed to Heber for Gina to start her final leg, running down into Charleston.  Ryan absolutely killed the Ragnar Hill!  He's amazing, not sure how a smoker can do that, but he did great!  He ran 7 minute miles on his first leg, including picking up our huge foam pencils that flew off of the Einstein van.  He carried them for over a mile.  The kid spent time in Iraq, so it was just a military drill to him.  A great guy.

Final leg no. 36.  Leg was extended from 6.9 to 7.3 miles.  Running mostly on trails that I thought were going to be wonderfully paved cycling trails.  WRONG.  After a mile or so we were on this steep downhill in Park City running from one residential area to another one below down some jeep trail that was so steep you could barely run on it.  Later out in the middle of the sage brush running on dirt roads.  Good thing the rain held off, or this leg would have been a mud run.  Felt the very best on this final leg, especially on the downhill slide into Park City High School, meeting the Einsteins team on the track in their nerdy professor coats and eyeglasses and finishing and getting our huge medals and the badge of honor window stickers at the finish line.  Treated to free pizza at the end.  A great event and whole different dimension to running.  Lots of folks made comments and felt that we should win the best decorated van award, something I did absolutely nothing to help with.  Thanks so much to the team.

 

 

 

 

 

 

 

 

Asics 2150 Gold #4 Miles: 14.20
Comments
From Burt on Sun, Jun 19, 2011 at 19:16:20 from 72.223.90.79

Cool, choke. I ran leg 12 last year. Sounds like they changed it some.

From artichoke on Sun, Jun 19, 2011 at 22:48:11 from 24.2.95.164

Yeah, they did. I thought you might be there this year. Maybe next? You've done other ones, I believe. How does Wasatch Back compare to the others? This was my fourth one and it has really grown since the first year I ran it.

From Burt on Sun, Jun 19, 2011 at 23:10:17 from 72.223.90.79

I ran Wasatch Back in 2007 and 2010. There were 400 teams in 2007 and 1000 in 2010. It was crazy. Sometimes the van couldn't get to the exchange point before the runner! In fact, I had to wait 20 minutes before my van got to the finish line. Also, it's a lot more rugged than Vegas or Del Sol. Rugged = harder. But Wasatch Back is the most scenic.

Slow milesFast milesTotal Distance
0.000.000.00

40 minutes walking this morning with Sharon, Elaine, and Savannah at 5:10 a.m.  60 minutes at the gym tonight at 6:30 p.m.  30 cycling and 30 elliptical.  Legs a bit sore from Ragnar.

Slow milesFast milesTotal Distance
5.000.005.00

2 miles walking at 5:10 a.m. with Sharon, Elaine, and our lab, Savannah.

5+ miles running at 6:15 p.m., easy recovery run.  Legs still a bit sore.  Back feeling okay.  Didn't push it.  Standard Skyline route to the gate, out via SR 36 and home via Loma Vista and Upland loops. 

Asics 2150 Gold #4 Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

1 mile running after 1 mile walking with Elaine and Savannah.  5:10 a.m.

4 mile trail run on the Dark Trail in Settlement Canyon at 5:00 p.m.  Easy and careful. 

Asics 2150 Gold #3 Miles: 1.00Saucony Peregrine Trail Miles: 4.00
Slow milesFast milesTotal Distance
5.000.005.00

40 minutes at the gym at 5:00 a.m.  20 minutes elliptical, 20 minutes cycling. 

5 miles at 5:30 p.m. on the Westland route in 47:00.  95 degrees.  Felt decent.

Asics 2150 Gold #4 Miles: 5.00
Slow milesFast milesTotal Distance
4.000.004.00

4 miles at 5:00 a.m.  Easy running up Skyline a mile and back home, then 1/2 mile down to the track and back after 4 laps.  Legs a bit tired from last night, but encouraged with four consecutive runs this week.

Asics 2150 Gold #4 Miles: 4.00
Slow milesFast milesTotal Distance
8.000.008.00

8 mile run at 7:30 a.m.  1:17:45, only about 9:43 pace.  A nice morning.  Some minor pain at first, but feeling better after 3 miles or so.  Then to the gym at 9:00.  30 min. elliptical and 30 minutes cycling (10 recumbent, 10 spin, 10 upright).  15 minutes of weights.  A pretty good workout this morning.  27 miles this week.

Asics 2150 Gold #4 Miles: 8.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. at the gym.  40 minutes.  20 minutes elliptical, 20 minutes cycling.

6:15 p.m. 5 miles in 47:39.  Into mouth of Middle Canyon and back via cemetery.  85+ degrees.   Back felt good tonight.

Asics 2150 Gold #4 Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

Gold's Gym at 5:00 a.m.  40 minutes.  20 min. elliptical, 20 min. cycling.

5 miles tonight at 6:15 p.m.  4 miles on the grass at TJHS and THS, easy running in minimalist shoes.  Felt good. 

Nike Free Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

40 minutes at the gym at 5:00 a.m. 20 min. elliptical and 20 minutes upright cycle.

5 mile run at 8:20 p.m. Wandering the streets through the cemetery up to East Elementary and back down to West Elementary and looping back home. Easy running, windy.

Asics 2150 Gold #4 Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

Gym at 5:00 a.m.  40 minutes with 20 minutes elliptical and 20 minutes cycling (10 upright +10 recumbent).

5 mile trail run at 5:45 p.m. on the Dark Trail in Settlement Canyon up above the gate and back.  Also back down to the dam and across to the spillway and back.   Easy running, nice and shaded along the trail.

 Second round of cortisone shots in my L4, L5, and S1 disks tomorrow at 10:30 a.m.  First round has helped quite a bit.  I had 3 good weeks running after one week off after the shots.  I hope the doctor will let me run sooner this time, since all is going fairly well.

Saucony Peregrine Trail Miles: 5.00
Comments
From Burt on Fri, Jul 01, 2011 at 01:01:02 from 72.223.90.79

Good luck with those shots!

Slow milesFast milesTotal Distance
0.000.000.00

Gold's Gym at 7:00 a.m.  30 minutes elliptical and 30 minutes cycling (20 min. upright + 10 min. recumbent).  15 minutes upper body weights, light 3 sets of 15 at 5 machines.

Hospital at 10:30 a.m. to 3:00 p.m. for cortisone injections.  A bit more painful this time than on June 3rd.  Not sure why.  Doc said I can start running again on Monday and don't have to wait a week this time, since I'm running fairly decently right now. 

Comments
From Burt on Sat, Jul 02, 2011 at 15:56:23 from 72.223.90.99

Cortisone doesn't come with a hint of morphine?

From artichoke on Sun, Jul 03, 2011 at 00:49:28 from 24.2.95.164

Kinda felt like it did the first time. I think the doc cut it back a bit this time. I must have been acting a little strange the time before.

Slow milesFast milesTotal Distance
5.000.005.00

Happy 4th of July.  5 mile easy run at 6:45 a.m.  Warm, but overcast.  Slow running but made 5 instead of 3.  Felt decent.  Opted not to run the local 5K race today.  We're headed to Tina's to watch the race, parade, and have breakfast.

Asics 2150 Gold #4 Miles: 5.00
Comments
From Burt on Mon, Jul 04, 2011 at 11:01:11 from 72.223.90.99

Happy 4th to you.

Slow milesFast milesTotal Distance
5.000.005.00

Gold's Gym at 5:30 a.m.  40 minutes.  Felt sluggish today.  20 minutes on elliptical and 20 minutes on cycles.  Couldn't seem to get my HR up today even though I was maintaining same MPH/RPM and resistance levels as usual.  Legs just didn't want to go any harder.  Run later today hopefully, but my wife is going in for some surgery, so I'll have to see how things go.

5 miles in 46:45, or 9:21 average pace.  4:30 p.m.  Felt okay.  82 degrees.  Up Settlement Canyon to above Legion Park and back.  Warning signs posted for both rattle snakes and cougar sightings.  Nice!  Glad I wasn't on the Dark Trail today.  

Asics 2150 Gold #4 Miles: 5.00
Slow milesFast milesTotal Distance
4.001.005.00

Gym at 5:00 a.m.   40 minute workout.  20 minutes elliptical and 20 minutes cycling.

5 miles in 45:27, 9:05 average pace.  8:30 p.m. to mouth of Middle Canyon and back.  Pick ups to 7:30 pace parts of final mile.  Back was bothering me a bit early, but felt okay after half way. 

Asics 2150 Gold #4 Miles: 5.00
Slow milesFast milesTotal Distance
2.005.307.30

Gold's Gym at 5:30 to 7:00 a.m.  20 minutes elliptical, 20 minutes cycling (10 min. on upright and 10 on recumbent).  3 mile TM progression run, starting at 10:00 min. pace and finishing at 8:00 min. pace.  20 minutes light upper body weights.

 Registered for Deseret News 10K yesterday. 

4.3 mile run at 5:45 p.m. 80 degrees, overcast, and muggy.  Ran the paved alleys and back plus loop around the high school. 

Asics 2150 Gold #4 Miles: 7.00
Comments
From Burt on Thu, Jul 07, 2011 at 22:11:42 from 72.223.90.99

It looks like you're doing much better.

From artichoke on Sat, Jul 09, 2011 at 00:56:08 from 24.2.95.164

So far, so good. Taking it day by day and running fairly easy most of the time.

Slow milesFast milesTotal Distance
0.000.000.00

40 minutes at Gold's Gym at 5:00 a.m.  20 minutes elliptical and 20 minutes cycling.

Slow milesFast milesTotal Distance
8.000.008.00

8 miles in 1:15:58.  Smelter Road up first hill and back home via Pinehurst.  Felt better after the first 4 miles.

Changed shirts and headed to the gym.  30 minutes elliptical.  30 minutes cycling, breaking it up with 10+ min. on upright, 10 min. on recumbent, and 10+ min. on spin cycle.  15 to 20 minutes of light weights. 

A 30 mile week with no real issues. 

Asics 2150 Gold #4 Miles: 8.00
Slow milesFast milesTotal Distance
5.000.005.00

Gold's Gym at 6:15 a.m.  20 minutes elliptical and 20 minutes cycling.  Then out for an easy 5+ mile run into Middle Canyon and back up along the canyon rim to Grimm's gate and back down to the gym.

Asics 2150 Gold #4 Miles: 5.00
Comments
From Burt on Mon, Jul 11, 2011 at 13:51:37 from 206.19.214.144

Grimm's Gate? Sounds spooky.

From artichoke on Tue, Jul 12, 2011 at 13:03:06 from 24.2.95.164

Nah, it's more like the fairy tale.

Slow milesFast milesTotal Distance
5.000.005.00

5 mile trail run at 7:20 a.m. on the double track through the wig-wam, up behind Little Mountain and past the water tank up into Deer Hollow and back home.  Light rain coming back in the final mile felt very nice.  Easy running.

To the gym by 8:45 a.m. for 40 minutes.  20 minutes elliptical and 20 minutes cycling  (10 upright and 10 recumbent).   

Saucony Peregrine Trail Miles: 5.00
Slow milesFast milesTotal Distance
4.000.004.00

5:15 a.m. spin class with Tina at Gold's Gym.  It kicked my butt pretty good for a full hour.

8:15 a.m. 4 mile uphill run from North Pointe Med Center, about 4,600 ft. to my house at 5,100 ft.  80 degrees already.  Slow and steady. 

Asics 2150 Gold #4 Miles: 4.00
Comments
From Kelli on Thu, Jul 14, 2011 at 16:54:53 from 71.219.75.108

Love spin class, it is for sure a butt kicker!

From Kelli on Thu, Jul 14, 2011 at 22:34:15 from 71.219.75.108

It is OK to be old, really! I have been doing spin twice a week (not this week, football camp got in the way). It trashes my legs, though. I can not run hills and do spin. But I sure do enjoy it and it is nice to have found something else I really enjoy.

Slow milesFast milesTotal Distance
6.000.006.00

At the gym; 30 min. elliptical, 15 min. recumbent cycle, 1 mile TM progression run from 10:00 min. to 8:00 min. pace.  Lt. weights upper body for 20 minutes.  Legs are still sore from that spin class yesterday.  I'm sore in places I've never been before.

5 mile trail run at 8:15 p.m.  Double track behind Little Mountain, past the water tank, and into upper Deer Hollow and back direct.  Easy running. 

Nike Free Miles: 1.00Saucony Peregrine Trail Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

Gym at 7:00 a.m.  20 minutes elliptical and 20 minutes cycling.  Then 5 mile run from gym to Angel's Grove in Middle Canyon and back.  47:15.  EZ running at about 8:00 a.m.

Asics 2150 Gold #4 Miles: 5.00
Slow milesFast milesTotal Distance
3.005.008.00

8 miles in 1:10:36. 5 @ tempo pace with Tina in 42:17 at 6:00 a.m.  Slow for her, but tempo effort for me.  Felt decent, but pretty slow for the final two miles after leaving her.  33 miles this week.

4:30 p.m. at the gym.  30 minutes elliptical and 30 minutes cycling (15 on recumbent).  20 minutes upper body light weights.   

Asics 2150 Gold #4 Miles: 8.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. at Gold's Gym for 40 minutes.  20 minutes elliptical and 20 minutes cycling.

5 mile hill run at 7:15 p.m.  Settlement Canyon up Left Hand Fork to Camp Wapiti by Bench trail head and back.  Pretty slow. 

 

 

Asics 2150 Gold #4 Miles: 5.00
Comments
From allie on Mon, Jul 18, 2011 at 23:37:56 from 24.10.191.18

nice job. great mix of running and cross training.

Slow milesFast milesTotal Distance
5.000.005.00

Gym this morning for 40 minutes at 5:00 a.m.  20 min. elliptical and 20 min. cycling.

5 mile trail run at 5:15 p.m.  Quite warm.  Double track behind Little Mountain and by the Water Tank up into Deer Hollow and back direct. 

 

Saucony Peregrine Trail Miles: 5.00
Slow milesFast milesTotal Distance
4.001.005.00

Gym routine at 5:00 a.m. for 40 minutes before work.  20 min. elliptical, 20 cycling.

5 mile run at 8:15 p.m. into Middle Canyon and back.  46:12.  Final mile at tempo effort.  Felt pretty good tonight.  Temperatures down a bit. 

Asics 2150 Gold #4 Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. 40 minute gym session.  Cancelled my gym month to month membership and went on 2 year contract with corporate rate at $17 per month.  20 minutes on elliptical and 20 minutes cycling.

5 mile run at 6:30 p.m.  Quite warm.  Double track trail behind Little Mountain to upper Deer Hollow back down to Skyline and home via Mountaineer Drive loop and 400 S. loop.  Forgot to wear my trail shoes.  I can't believe the difference with traction.  I also seem to stub my toe a lot on rocky trails in regular running shoes and have been known to trip and fall down fairly often wearing those.  Not a good thing for an old man.  I haven't fallen once in my trail shoes (knock on wood). 

Asics 2150 Gold #4 Miles: 5.00
Slow milesFast milesTotal Distance
4.000.004.00

A slow and sluggish 4 miler at 5:00 a.m. on Skyline Ave. and back via Upland loop, I think.  Didn't wake up until about mile 3.

Asics 2150 Gold #4 Miles: 4.00
Comments
From Burt on Fri, Jul 22, 2011 at 17:39:20 from 206.19.214.144

I hope when you finally did wake up you were fully dressed.

From artichoke on Fri, Jul 22, 2011 at 23:52:21 from 24.2.95.164

I was, but I had my street shoes on and a tie around my neck.

Slow milesFast milesTotal Distance
5.000.005.00

An hour at the gym at 9:00 a.m. after an hour cleaning at the church.  20 min. ellipticlal, 20 min. cycling, and 20 min. light weight reps.

5 miles running into Middle Canyon and back t the gym.  EZ running. 

Asics 2150 Gold #4 Miles: 5.00
Race: Deseret News 10K (6.23 Miles) 00:49:18, Place overall: 545, Place in age division: 13
Slow milesFast milesTotal Distance
0.006.206.20

Deseret News 10K.  6:00 a.m.  49:18, about 7:55 overall pace.  Felt pretty good throughout. Held back first mile and tried to pick it up some through the end.  Splits: 8:06, 7:46, 8:04, 7:50, 7:53, 7:58.   Plenty left in the tank at the finish.  Michelle ran her first 10K and got in under an hour.  Pat ran 3:50 in the marathon.  His third sub 4 this year.  I was 13th place of 59 in AG, Tina was 1st place of 54 in hers, but she would have been 1st in the AG below as well.  Way to go!  Overcast skies.  Happy 24th of July!

Asics 2150 Gold #4 Miles: 6.20
Comments
From allie on Mon, Jul 25, 2011 at 16:43:29 from 24.10.191.18

way to go, artichoke! sounds like a great day all around for you and yours. congrats.

From Kelli on Mon, Jul 25, 2011 at 20:15:34 from 71.219.99.3

Were you wearing blue and did you stay and watch the marathoners? I am pretty sure you were standing right across from me at the finish line!

Nice job today!

From artichoke on Tue, Jul 26, 2011 at 09:23:29 from 24.2.95.164

That was probably me, if I was looking hammered.

From Kelli on Tue, Jul 26, 2011 at 10:12:08 from 71.219.99.3

I had a feeling! I debated running across the street and asking, but did not want to appear crazy----and i had no run left in me! ;o)

From Burt on Mon, Aug 01, 2011 at 14:53:19 from 206.19.214.144

Kelli, all you had to do is say, "Are you artichoke?" If he wasn't his response would have been, "What?" Then you say, "I asked if you like artichokes. I'm selling them." He would have kindly declined the offer.

Great job 'choke!

Slow milesFast milesTotal Distance
2.000.002.00

40 minutes on bicycle this morning on the flatland at Stansbury Park.  Then to the gym with 30 minutes elliptical, 20 minute progression run on the TM, 10 minutes on the Stairmaster for 51 floors and 15 minutes of upper body lt. body weight reps.  Feeling pretty good.

Nike Free Miles: 2.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. at gym for 40 minutes.  20 min. elliptical and 20 min. on cycles,

5 easy miles in 47:18 at 6:15 p.m.  Through town to mouth of Middle Canyon and back direct.  Feeling okay. 

Asics 2150 Gold #4 Miles: 5.00
Comments
From allie on Thu, Jul 28, 2011 at 19:58:20 from 161.38.218.168

nice job. looks like you are recovering nicely from the race on monday.

From artichoke on Thu, Jul 28, 2011 at 22:02:43 from 24.2.95.164

Yeah, thanks. I didn't push it too hard this year, so my legs aren't totally wasted as they usually are after this race. Hope your training continues to go well.

Slow milesFast milesTotal Distance
6.000.006.00

Gym at 6:45 a.m. for 40 minutes.  20 min. on elliptical and 20 min. cycling.

9:00 a.m. appointment with the spine doctor.  All clear for trying to pick up my mileage beyond 30.  Recommends a 3rd injection in 3 months if it worsens.  Right now it's been pretty tolerable.

6:00 p.m. 6 mile run easy into Middle Canyon to water storage tank below Angel's Grove and back. 

Asics 2150 Gold #4 Miles: 6.00
Slow milesFast milesTotal Distance
4.000.004.00

4 mile run at 5:00 a.m.  Pretty easy up Skyline to end of asphalt and home.  Back not feeling the best this morning even after stretching routine.  Too much lifting moving some furniture last night.

Asics 2150 Gold #4 Miles: 4.00
Slow milesFast milesTotal Distance
7.001.008.00

Gym at 5:00 a.m. on a Saturday?  Are you kidding me?  Lot's to do today.  40 minutes of elliptical.  

8 mile run at 7:30 p.m.  Muggy but overcast.  Smelter Road hill and back via Droubay, Vine, Highland, and 200 W.  Felt pretty good especially the last 2 to 3 miles.  Didn't push it too much until then.  A good week. 

Asics 2150 Gold #4 Miles: 8.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. at the gym for 40 minutes of elliptical.  Avoiding the cycles until my sore tailbone starts feeling better.

6:15 p.m. 5 mile run.  A tad cooler, but high humidity for Utah.  Through town up into Middle Canyon a bit and then back home. 

Asics 2150 Gold #4 Miles: 5.00
Slow milesFast milesTotal Distance
4.001.005.00

5:00 a.m. at the gym for 40 minutes.  20 minutes elliptical and 20 minutes cycling (10 upright + 10 recumbent).

5:30 p.m. 5 mile run.  Hills in Settlement Canyon.  Worked on form and cadence a bit.  I've always been an over-strider.  Still only hitting 176 strides per minute even when concentrating on it.  Usually slower rate than that is my norm.  Got home just before the thunder storm.  Raining pretty good right now here in Tooele. 

Asics 2150 Gold #4 Miles: 5.00
Slow milesFast milesTotal Distance
6.000.006.00

5:00 a.m. at the gym.  20 minutes on elliptical and 20 minutes cycling.

Got home an hour early from a seminar so took a nice nap for an hour.   

8:00 p.m.  6 mile run mostly easy.  West side allies and west loop past USU campus to C&G Construction, past the Community Learning Center and home vis THS and 200 W.  A nice evening run.

 

Asics 2150 Gold #4 Miles: 6.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. at the gym for 40 minutes.  20 min. elliptical and 20 minutes cycling.

7:00 p.m. 5 mile trail run to top of Little Mountain and over to the water tank and back down to Skyline.  Home via 400 S.  EZ running.  Feeling okay.

Saucony Peregrine Trail Miles: 5.00
Comments
From Burt on Thu, Aug 04, 2011 at 22:11:26 from 72.223.91.148

Lot's of zeros in this entry. But a good workout nonetheless :)

From artichoke on Thu, Aug 04, 2011 at 23:03:01 from 24.2.95.164

They may all reflect my IQ.

From Burt on Fri, Aug 05, 2011 at 21:42:33 from 72.223.91.148

Ha!

Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m. 4 mile run up Skyline to end of asphalt and back.

Asics 2150 Gold #4 Miles: 4.00
Slow milesFast milesTotal Distance
8.000.008.00

7:30 a.m. 8 mile run to Middle Canyon, up above the gas line to first campground and back direct.  Pretty steep in places and pretty slow today.  Nice and cool in the canyon.  33 miles this week.

10:00 a.m. at the gym.  30 minutes elliptical and 30 minutes cycling (15 upright and 15 recumbent).  15-20  minutes weights.   Lt. upper body 3x15 on 6 machines.  Felt good today. 

Asics 2150 Gold #4 Miles: 8.00
Comments
From allie on Sun, Aug 07, 2011 at 22:00:21 from 24.10.191.18

nice run, and nice job with the cross training afterward. i've never heard of middle canyon. sounds like we need to make a "middle canyon 1/2 marathon" :)

From artichoke on Sun, Aug 07, 2011 at 22:04:38 from 24.2.95.164

Thanks. Actually there is a Tooele 10K run down that canyon on September 10th. It's in its first year but I'm opting out since it has stretches that would be practically like falling off a cliff. Nice canyon otherwise. If you continue up over the top, it takes you down Butterfield Canyon and down into Herriman.

From allie on Sun, Aug 07, 2011 at 23:09:03 from 24.10.191.18

i may have to check that out sometime -- sounds like a really nice run.

From Burt on Wed, Aug 10, 2011 at 15:06:49 from 206.19.214.144

Beware of Herriman. That's where Kelli lives!

Slow milesFast milesTotal Distance
0.000.000.00

5:00 a.m.  40 min. at gym on elliptical and cycles.

P.M.  Did not run, not feeling well. 

Slow milesFast milesTotal Distance
0.000.000.00

SICK.  Went to the doc.  Drew some blood, took some tests.

Slow milesFast milesTotal Distance
0.000.000.00

Still Sick.

Comments
From allie on Fri, Aug 12, 2011 at 00:43:26 from 24.10.191.18

i'm sorry. hope you feel better soon.

From artichoke on Fri, Aug 12, 2011 at 11:39:08 from 24.2.95.164

Thanks, Allie. I hope so too.

Slow milesFast milesTotal Distance
0.000.000.00

SICK.

Slow milesFast milesTotal Distance
0.000.000.00

SICK.

Slow milesFast milesTotal Distance
0.000.000.00

Still sick, but doing somewhat better.

Slow milesFast milesTotal Distance
0.000.000.00

Made it to work today for about 5 hours.  Doing a lot better.

Slow milesFast milesTotal Distance
0.000.000.00

Feeling about at 80%.  Start back at the gym tomorrow morning and maybe a run tomorrow afternoon.

Comments
From allie on Tue, Aug 16, 2011 at 21:15:03 from 24.10.191.18

glad to hear you are feeling better. good luck tomorrow.

From Burt on Wed, Aug 17, 2011 at 14:03:17 from 206.19.214.144

glad to hear you are feeling better. good luck tomorrow.

From artichoke on Wed, Aug 17, 2011 at 23:18:27 from 24.2.95.164

I'm glad to hear I'm feeling better. I needed good luck today.....didn't arrive on time.

Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. at the gym for 40 minutes.  20 minutes elliptical and 20 minutes upright cycle.

6:15 p.m. 5 mile run to mouth of Middle Canyon and back.  Back cramping in both calf muscles the last half coming back.  Probably dehydration.  Didn't drink much today.  Could also be a result of the antibiotic I was on until yesterday.  Susceptibility to tendon problems is one of the warnings, although they say typically the achilles tendon.  I'm really sore in both calf muscles, so I'm icing and stretching and using some moist heat, so hopefully it will help.  Otherwise, more rest whether I like it or not.  Otherwise feeling better from last week's illness.  I've never missed 4 consecutive days of work in my life. 

Asics 2150 Gold #4 Miles: 5.00
Slow milesFast milesTotal Distance
0.000.000.00

Resting today.  Calves still hurting.

Comments
From allie on Fri, Aug 19, 2011 at 00:12:31 from 24.10.191.18

probably smart to rest. glad you are feeling better though, in terms of being sick.

Slow milesFast milesTotal Distance
0.000.000.00

Resting.  Calves still sore.

Slow milesFast milesTotal Distance
0.000.000.00

Gym at 7:00 a.m.  40 minutes on elliptical.  15 min. upright cycle and 15 minutes recumbent. 20 min. upper body 3x15 on various machines.  Getting my strength back finally.

Slow milesFast milesTotal Distance
0.000.000.00

40 minutes at the gym.  20 minutes elliptical and 20 minutes cycling.

Comments
From Burt on Tue, Aug 23, 2011 at 18:09:56 from 206.19.214.144

Ah yes. The 20/20 workout.

From allie on Tue, Aug 23, 2011 at 22:59:52 from 24.10.191.18

nice workout today.

burt, do you still sell 20/20 recovery drinks to go with the workout? i'll take 5 cases.

From Burt on Wed, Aug 24, 2011 at 02:14:31 from 72.223.91.148

I have 5 cases in my pantry.

Slow milesFast milesTotal Distance
2.000.002.00

5:00 a.m at Gold's Gym for 40 minutes.  20 min. elliptical and 20 min. cycling (1/2 on upright and 1/2 on recumbent).

6:15 p.m. Ran to the gym and back.  1+ miles each way. Calf muscles doing better.  50 minutes at gym, 20 min. elliptical, 15 min. upright cycle, and 15 min. upper body light weights.  3 x15 x 5 machines. 

Feeling stronger although my back didn't feel the best running, even with all the rest.  Need to be more diligent with my stretching. 

Asics 2150 Gold #4 Miles: 2.00
Slow milesFast milesTotal Distance
3.001.004.00

5:00 a.m. at the gym for 40 minutes.  20 min. elliptical and 20 min. upright cycle.

7:30 p.m. 4 TM miles.  Progression run 10:00 to 8:20 pace.  Calves okay, hamstrings tight.  Otherwise a good workout. 

Asics 2150 Gold #4 Miles: 4.00
Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m.  40 minutes at the gym  20 min. elliptical and 20 min. upright cycle.

8:00 p.m.  4 miles. Slow and a bit sluggish.  Through the creek bottom past the Scout Wig-wam.  Back to the high school via the alley and back home via the track.  Nice warm evening.  Feel like I'm in Arizona.  One more day of near 100 and then it's supposed to cool down going into next week. 

Asics 2150 Gold #4 Miles: 4.00
Comments
From allie on Fri, Aug 26, 2011 at 00:23:11 from 24.10.191.18

it's been so hot this week! nice job getting out in the heat and logging the miles.

Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m.  4 mile run on Skyline Ave. and back direct.  Pretty slow and easy, which is getting to be the norm.

Asics 2150 Gold #4 Miles: 4.00
Slow milesFast milesTotal Distance
8.000.008.00

7:30 a.m. at the gym, 20 minutes on the elliptical and then headed outside for a 6 mile run up into Middle Canyon and back down to Smelter Rd., up 1/2 mile and back to the gym via 500 N.  Pretty slow today.  Back hurting some.

Back at the gym 20 minutes on upright cycle, 2 TM miles progression run, 20 minutes upper body weights.  Light weight reps 3x15, 5 machines.  8 miles running today, 22 for the week. 

Nike Free Miles: 2.00Asics 2150 Gold #4 Miles: 6.00
Comments
From Burt on Mon, Aug 29, 2011 at 18:25:33 from 206.19.214.144

I can't wait 'til tomorrow...

Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m.  40 minutes at the gym.  20 minutes elliptical and 20 minutes upright cycle.

8:00 p.m.  5 mile run.  To SR36 via 900 S. up to base of the dam and back down to the grass loop at the high school and the junior high.  One lap around the track and home.  Felt decent tonight, but pretty slow running. 

Asics 2150 Gold #4 Miles: 5.00
Comments
From allie on Tue, Aug 30, 2011 at 00:00:08 from 24.10.191.18

nice job, artichoke. that's a solid start to the week.

Slow milesFast milesTotal Distance
5.000.005.00

Took my birthday off from work today for a "me" day.  56 years old.  Have been running for 29 of those.

8:15 a.m.  60 minutes cycling in the flatlands of Erda and Stansbury Park.

10:00 a.m. 20 minutes of upper body weights.  Light reps 3 x15 x 6 machines.

4:00 p.m. 5 miles trail running in the canyons.  White Pine double track, left hand fork trail in Settlement Canyon starting at Camp Wapiti and most of the Dark Trail.  Only one fall. 

 

 

Saucony Peregrine Trail Miles: 5.00
Comments
From Burt on Tue, Aug 30, 2011 at 13:19:22 from 206.19.214.144

HAPPY BIRTHDAY!!!! I told you I couldn't wait 'til tomorrow!

From allie on Tue, Aug 30, 2011 at 13:25:50 from 161.38.218.168

that's a long time running. awesome. happy birthday.

From Burt on Tue, Aug 30, 2011 at 13:27:57 from 206.19.214.144

where have all the flowers gone? long time...running...

From allie on Tue, Aug 30, 2011 at 13:40:58 from 161.38.218.168

stooookey!

From Burt on Tue, Aug 30, 2011 at 13:44:27 from 206.19.214.144

:)

From artichoke on Tue, Aug 30, 2011 at 21:34:20 from 24.2.95.164

Thanks. Did you know that Paul Stookey was born out here in Tooele County (Rush Valley)? I doubt he's ever been back since.

From Burt on Tue, Aug 30, 2011 at 21:50:34 from 72.223.91.148

No, I did not know that. Is he one of Brigham Young's kids?

From artichoke on Wed, Aug 31, 2011 at 00:34:46 from 24.2.95.164

No, but maybe a direct descendant... like half of the state of Utah.

Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. at the gym.  40 minutes.  20 minutes elliptical and 20 minutes upright cycle.

6:15 p.m.  5 mile run.  48:30.  Warm and windy.  Alleyway to 650 N. and back via USU extension and home through West Elementary.  Felt pretty good. 

Asics 2150 Gold #4 Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

6:15 p.m  5 mile run up Settlement Canyon 1/2 mile past Legion Park and back home.  Pretty slow and aching a bit tonight.  Back and knees.  No running tomorrow.

Asics 2150 Gold #4 Miles: 5.00
Slow milesFast milesTotal Distance
0.000.000.00

5:00 a.m.  30 minutes at Gold's Gym with Sharon.  15 min. elliptical and 15 min. recumbent cycling.  

Slow milesFast milesTotal Distance
8.000.008.00

8 miles in City Creek Canyon in SLC.  Stayed at the Grand America for our anniversary.  Ran from the hotel to 4 mile turn around in the canyon.  Not all that fast even coming down but it was an enjoyable run.  A bit brisk early on, but felt nice.  Saw Ray ripping it up coming down while I was on my way up.  Looks like his stress fracture has healed.

Asics 2150 Gold #4 Miles: 8.00
Slow milesFast milesTotal Distance
4.001.005.00

5 mile run with Tina on the Dark Trail in Settlement Canyon and to about 1/2 mi. above the gate at 8:00 a.m.  Ran a bit faster with her today, but not by much.  48:55.  Quite a few hikers today, 2 mountain bikers, and 1 other runner.

30 minutes at the gym after the run.  20 minutes cycling, 10 minutes elliptical. 

Saucony Peregrine Trail Miles: 5.00
Slow milesFast milesTotal Distance
3.001.004.00

Gym at 5:00 a.m. for 40 minutes.  20 minutes elliptical and 20 minutes upright cycle.

4 mile run at 6:15 p.m.  36:56.  Route through cemetery towards Middle Canyon and back home same way.  Pick up last mile or so. 

Asics 2150 Gold #4 Miles: 4.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m.  My standard 40 minutes at the gym.  20 minutes elliptical and 20 minutes upright cycling.

6:00 p.m.  5 mile run on the Skyline-Upland loop to the gate and back.  Pretty easy. 

Asics 2150 Gold #4 Miles: 5.00
Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m. and 40 minutes at the gym.  20 minutes elliptical and 20 minutes upright cycling.

6:00 p.m. 4 mile run, 38:26.  Up to SR 36 back thru the alley to the high school with large loop on the grass around the high school and the junior high.  Home via the track and West Elementary.  A lot of Little League football practice going on.  I think I saw Pat coaching his team. Way to go, Pat! 

Asics 2150 Gold #4 Miles: 4.00
Comments
From Kelli on Thu, Sep 08, 2011 at 22:40:11 from 71.219.67.175

UGHHH! Football. Not my favorite!

Nice working out day today. ;o)

From allie on Thu, Sep 08, 2011 at 22:41:14 from 24.10.191.18

nice run, artichoke. it's definitely football season...

Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m. run for 4 miles along Skyline and back.  Liz and Roland out this morning with J.Dog.  Easy running, felt pretty good.  Nice temperature.

Asics 2150 Gold #4 Miles: 4.00
Slow milesFast milesTotal Distance
3.007.0010.00

7:30 a.m. 10 mile run in 1:23:18 with Tina from Tooele to Stansbury Park via Overlake Golf Course and through the west side of Erda.  An encouraging run.  Splits: 8:14, 7:50, 8:03, 7:59, 7:41, 8:00, 8:28, 8:50, 9:12, 8:52.  Fizzled a bit towards the end with some uphill.  Best longer run I've had since before Moab and my disastrous DNF at Boston.  My back felt good throughout.

9:00 a.m. at the gym for 20 minutes of light upper body reps.  3 x 15 on 5 machines followed by 20 minutes upright cycling. 

Heading to Chicago all next week.  Planning on enjoying some runs along the Lake Shore path.  The weather is supposed to be a bit cooler. 

Asics 2150 Gold #4 Miles: 10.00
Comments
From allie on Sun, Sep 11, 2011 at 11:32:26 from 24.10.191.18

nice run! i am glad your back is feeling good. have a nice time exploring chicago and running in the cooler weather.

Slow milesFast milesTotal Distance
5.000.005.00

5:10 a.m. Gold's Gym with Sharon for 40 minutes.  20 min. elliptical and 20 min. upright cycling.

6:00 p.m.  Chicago.  5 mile run from hotel to loop around Soldier Field, Aquarium, and Planetarium then north along the Lakefront Path to the Marina by Navy Pier and back to the hotel.  Pretty easy running in 45:55, 9:11 average pace. 

Also about 3 miles walking up Michigan Avenue to Giordano's Pizza and back. 

Saucony Guide4 #1 Miles: 5.00
Comments
From Burt on Tue, Sep 13, 2011 at 13:08:01 from 206.19.214.144

Have you decided whether or not you're doing SGM?

From artichoke on Tue, Sep 13, 2011 at 13:52:45 from 167.165.53.61

I'm not doing it this year. I'm still in rehab a bit with my back, although doing much better. Hope to get registered for it next year if I can get my mileage up without any issues. We are going to go down to watch the race, which will be a different perspective for me. Are you going to run it? I may get down in November again for the Snow Canyon 1/2 if things continue to go well.

From Burt on Tue, Sep 13, 2011 at 14:21:13 from 206.19.214.144

I'm not running it. But one of these years I should at least go watch it, too.

From allie on Tue, Sep 13, 2011 at 21:43:55 from 24.10.191.18

cool run. chicago is a neat place.

hi burt.

From Burt on Tue, Sep 13, 2011 at 22:35:28 from 72.223.91.148

Hi allie McBeal.

Slow milesFast milesTotal Distance
5.000.005.00

Chicago.  6:00 p.m. run from hotel to Lakefront Path and north to just beyond Navy Pier and back direct.  Tempo effort last couple of miles or so.  43:33, 8:43 pace.

Also about 3 miles waking up and back on Michigan Ave. 

Saucony Guide4 #1 Miles: 5.00
Slow milesFast milesTotal Distance
4.000.004.00

Chicago.  4.3 miles at 3:00 p.m. in light rain.  Outbound through Grant Park up to the Navy Pier River Walk path and then back via the Lakefront Path.  EZ running.  

A lot of walking today.  Walked from the McCormick Convention Center past Soldier Field and the Museum to the hotel for about 2 miles in the light rain.  2 more miles up and back to the Chicago Architecture Foundation.  About 2 more miles on an architectural walking tour inside the south end of the loop at 5:30 p.m.  And probably 2 more miles up to the Magnificent Mile for dinner.  I was beat so I took the bus back. 

Saucony Guide4 #1 Miles: 4.00
Slow milesFast milesTotal Distance
4.000.004.00

Chicago.  4 miles at 6:00 p.m. Lake shore path along the marina to the Chicago River and back via the upper Lakefront pathway.  36:18, 9:05 average pace.

Walked about 2 miles to dinner and back.  Hard Rock Cafe, Chicago. 

Saucony Guide4 #1 Miles: 4.00
Slow milesFast milesTotal Distance
4.000.004.00

Chicago.  4 miles at 6:30 a.m.  Slow and easy up Michigan Ave. to Millennial Park.  Around Frank Gehry's Pavilion and across the bridge through the park up to the north point residential towers by the Chicago River.  Back to hotel along the upper Lakefront pathway.  A bit chilly, but felt good in long sleeves an shorts running along the lake.  Headed home this afternoon.

Saucony Guide4 #1 Miles: 4.00
Comments
From allie on Fri, Sep 16, 2011 at 14:18:05 from 24.10.191.18

safe travels.

Slow milesFast milesTotal Distance
6.004.0010.00

10 mile run in 1:27:12 at 8:00 a.m. with Tina through town and up the Smelter Road hills and back the same way.  Pushed 4 of the last 5 at tempo pace.  Felt pretty good but I'm sure Tina wanted to be going a lot faster than our 8:43 average overall pace.  For an out and back course I felt pretty good about it since it was only 4 minutes slower than last week which was generally downhill for 8 of the 10 miles.  32 miles for the week.  The Saucony Pro Grid feel like they should be a good shoe.  I'm feeling some slight achilles strain after my runs, but I was feeling that for a couple of days before running in these shoes, so I'm sure they're not the problem.

Saucony Guide4 #1 Miles: 10.00
Slow milesFast milesTotal Distance
5.000.005.00

5 miles easy at 5:00 a.m.  Standard Skyline route with Loma Vista and Upland loops.

Saucony Guide4 #1 Miles: 5.00
Slow milesFast milesTotal Distance
2.002.004.00

5:00 a.m. at the gym with Sharon for 40 minutes.  20 minutes elliptical and 20 minutes upright cycling.

6:00 p.m  4 mile run, tempo pace for 2.  35:52, 8:58 average pace.  Westland loop backwards.  Well, not backwards.  I can't run well that way.  Better put, opposite direction.

 

Saucony Guide4 #1 Miles: 4.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m.  40 minutes at the gym with Sharon.  20 minutes elliptical and 20 minutes upright cycling.

6:00 p.m.  5 mile trail run behind Little Mountain to above Deer Hollow.  Pretty slow and easy, but a nice early evening run.  Fall is in the air a bit. 

Saucony Peregrine Trail Miles: 5.00
Comments
From allie on Fri, Sep 23, 2011 at 01:45:11 from 166.70.161.17

fall is definitely in the air. this week has been so nice.

great run today.

From artichoke on Fri, Sep 23, 2011 at 13:35:37 from 216.49.181.254

Thanks. This is perfect running weather, mornings or evenings. If it could only last! Fall is definitely my favorite time of the year to run. Happy trails.

Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. 40 minutes at Gold's gym with Sharon before work.  20 minutes elliptical and 20 minutes upright cycling.

5 miles at 6:00 p.m. along the Jordan River Parkway from Willow Park in West Lehi and south under Pioneer Crossing and into Saratoga Springs and back.  Nice run along the river. Not many out today.  Great temperature.

Saucony Guide4 #1 Miles: 5.00
Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m. 4 mile run past the cemetery and to the end of the asphalt on Skyline and back direct.

Saucony Guide4 #1 Miles: 4.00
Slow milesFast milesTotal Distance
4.008.0012.00

12 miles at 7:30 a.m. starting with 8.5 miles with Tina at tempo effort for the most part, last 3.5 I struggled to finish.  But the good thing.... this was my longest run since stepping off at Boston and with no back issues!  Very encouraging.  35 miles this week.

Afterwards went to the gym and did 20 minutes on the upright cycle and 20 minutes on the weights with  3 x 15 x 6 machines.  It's been 2 weeks since lifting so I feel like I'm starting over. 

Saucony Guide4 #1 Miles: 12.00
Comments
From Burt on Mon, Sep 26, 2011 at 00:36:22 from 72.223.91.148

Awesome run.

From allie on Mon, Sep 26, 2011 at 23:30:12 from 24.10.191.18

nice run! glad to hear your back was okay. that is great.

Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. 20/20 elliptical/cycling workout  at the gym.

6:00 p.m  5 mile run to mouth of Middle Canyon and back via cemetery in 46:35.  Still feeling like summer out there.

Saucony Guide4 #1 Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. 20/20 workout, elliptical and upright cycling at Gold's Gym.

6:00 p.m.  5 miles easy in 47:46.   Skyline to the gate and back via Loma Vista and Upland loops.  Gravel stretch to gate with Mark M. Neither of us doing SGM this year.  As Hawk once said, "there's always next year!"  Maybe I'll sit and watch my SGM video tapes from 1984 thru 1988 before we go down on Friday to watch friends do the race.  Liz will be doing number 13, consecutive since running her first one with me in 1999.  I'm into St. George Marathon nostalgia tonight, ain't I?

Saucony Guide4 #1 Miles: 5.00
Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m. 20/20 gym workout, elliptical and cycling.

5:30 p.m. 4 mile trail run behind Little Mountain and back via Skyline and the cemetery.  Pretty slow and easy in 80 degree "fall" weather. 

Saucony Peregrine Trail Miles: 4.00
Comments
From allie on Wed, Sep 28, 2011 at 23:49:01 from 24.10.191.18

i love this "fall" so far...

From artichoke on Thu, Sep 29, 2011 at 19:30:35 from 207.135.129.4

Me, too. We're pretty spoiled right now.

Slow milesFast milesTotal Distance
0.000.000.00

Went to the gym at 5:00 a.m. Nobody was there to open it.  I think somebody must have slept in or whoever was covering for her forgot.  I finally headed home at 5:15.  Think I'll go to the gym tonight since I'll be doing my 10 mile run tomorrow morning before heading to St. George, just to "watch" the marathon this year.  It may be painful in a whole other way.  A few friends and acquaintances running it.  Hope to be back to it next year.  My recovery has gone fairly well without any real back concerns yet.  Have hit consecutive 30+ weeks, but nothing more than last Saturday's 12 miler.  I need to make sure I don't do anything stupid.

Slow milesFast milesTotal Distance
10.000.0010.00

10 miles at 8:15 a.m.  solo.  1:35:55 easy running up the Smelter Rd. hills via the golf course going out and through town coming home.

Gold's Gym at 10:00 a.m.  30 minutes upright cycling and 20+ minutes on upper body light weights.  3 x 15 x 6 machines. 

Saucony Guide4 #1 Miles: 10.00
Comments
From Burt on Fri, Sep 30, 2011 at 16:18:24 from 68.14.209.26

Nice run.

Slow milesFast milesTotal Distance
6.000.006.00

7:00 a.m.St. George Mayor's Walk with Sharon.  2 miles in 36 minutes.  Then we walked back.

8:45 a.m. 6 mile run easy on the Virgin River Trail along the river starting at the trail head near the Convention Center.  57:34.  30 mile week.

 

Saucony Guide4 #1 Miles: 6.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a..m at gym for 40 minutes.  20/20 elliptical and upright cycling.

6:20 p.m.  5 mile run to mouth of Middle Canyon and back via Skyline.  A bit sluggish with a bit of a start of a chest cold.  Light rain along with some thunder and lightning.  

Saucony Guide4 #1 Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m.  40 minutes at gym with Sharon.  20 minutes elliptical, 20 minutes upright cycling.

6:00 p.m.  5 miles in 47:17.  Easy running along Skyline to the gate and back.  A few short surges to tempo pace coming back.  Wheezing a bit in my breathing.  Just a bit of congestion.

Saucony Guide4 #1 Miles: 5.00
Slow milesFast milesTotal Distance
4.001.005.00

5:00 a.m. 40 minutes at the gym for 20/20 elliptical/upright cycling.

6:10 p.m. 5 TM miles at the gym.  Wimped in the rain and wind.  Progression run from 10:00 to about 8:20 pace.  Still wheezing a bit. 

Saucony Guide4 #1 Miles: 5.00
Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m. 40 minutes at the gym with Sharon.  20/20 elliptical/upright cycling.

6:40 p.m.  4 TM miles at the gym.  Mostly very easy.   Pick ups the last 1.5 miles. 

Saucony Guide4 #1 Miles: 4.00
Slow milesFast milesTotal Distance
3.000.003.00

5:00 a.m.  3 easy TM miles at the gym.  The gym was dead this morning except for the spin class, which was packed.

Saucony Guide4 #1 Miles: 3.00
Slow milesFast milesTotal Distance
0.008.008.00

7:45 a.m.  Gold's Gym 3 x 15 x 6 machines, light weights, upper body.

11:30 a.m.  8 mile tempo run w/ Tina in 1:09:48.  8:43 average pace.  Planned on 10 or maybe 12, but my cough is getting worse.  Sore hip not much of a problem.  30 mile week. 

 

 

 

 

Saucony Guide4 #1 Miles: 8.00
Comments
From Burt on Sat, Oct 08, 2011 at 19:44:43 from 72.223.91.148

The hip bone is connected to the throat bone.

From artichoke on Sun, Oct 09, 2011 at 11:01:54 from 24.2.95.164

Now I understand. Cough, cough, ouch, ouch.

Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. 40 minutes at gym.  20/20 elliptical/cycling workout.

6:00 p.m. 5 mile run in 47:30.  Overcast and cool.  Light rain last mile.  Cemetery and 7th St. loop, past THS and Coleman loop coming back uphill. 

Saucony Guide4 #1 Miles: 5.00
Slow milesFast milesTotal Distance
4.001.005.00

5:00 a.m. 40 minutes at gym with Sharon.  20/20 elliptical/cycling workout.

6:00 p.m.  5 mile run.  45:53.  Flat on SR36 to the new jail and back direct.  Surges for some of the last mile. 

Saucony Guide4 #1 Miles: 5.00
Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m.  Gym for 40 minutes with Tina.  20/20 elliptical/cycling.

5:30 a.m.  4 mile run in Settlement Canyon to Legion Park and back.  Some girl took my picture and then stopped to ask me some questions for an article in the paper about the use of the canyon.  

7:15 p.m.  Gym for 20 minutes after Planning Commission meeting, which was the shortest meeting on record (6 minutes).  Light upper body weights 3 x 15 x 6 machines. 

Saucony Guide4 #1 Miles: 4.00
Comments
From allie on Thu, Oct 13, 2011 at 21:36:19 from 24.10.191.18

6 minutes! wow. i bet that was nice. my dad used to be gone for hours and hours at those things...

cool about the newspaper article!

Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m.  40 minutes at the gym with 20/20 elliptical/cycling workout.

5:30 p.m.  5 mile trail run behind Little Mountain, past the water tank to above Deer Hollow.  Slow run.  Muddy in places. 

Saucony Peregrine Trail Miles: 5.00
Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m.  4 mile run on Skyline to end of pavement and back direct.  Slow and easy.  Saw Liz and Roland coming up while heading back home.

Saucony Guide4 #1 Miles: 4.00
Slow milesFast milesTotal Distance
8.004.0012.00

8:30 a.m.  10.5 mile run with Tina from her place past Overlake Golf Course, through Erda and to the north end of Stansbury Park.  10 miles in 1:22:55, 8:18 AP.  First 8 miles at tempo pace.  I had a tough, tough time trying to keep up with Tina with this respiratory thing I still have going on.  Splits: 7:53, 7:23, 7:40, 8:10, 8:12, 8:24, 8:28, 8:46, 9:07, 8:53.

10:30 at the gym for 1.5 TM to make 12 miles for the day.  Slight progression run.  Then 20 minutes on the weights for 3 x 15 x 6 machines, upper body.

 Good workouts today and 35 miles for the week.  Back is feeling okay. 

Saucony Guide4 #1 Miles: 12.00
Slow milesFast milesTotal Distance
4.001.005.00

5:00 a.m. Gold's Gym for 40 minutes. 20/20 elliptical/cycling workout.

5:00 p.m. 5 mile run in 46:18, to mouth of Middle Canyon and back. Sunny, but cooler. Nice fall day.

Saucony Guide4 #1 Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. 40 minutes at the gym with Sharon. 20/20 elliptical/cycling.

6:00 p.m. 5 mile trail run behind Little Mountain towards the water tank, then to the top of Little Mountain and back direct via the Scout Wigwam finishing along 400 South.

Saucony Peregrine Trail Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

4:30 p.m. 3 mile run on the grass in Sugarhouse Park after watching the HS XC meet. Then to Liberty Park for 2 miles on the bark chip pathway. About 1 1/4 laps. Nice weather today.

Nike Free Miles: 2.00Saucony Guide4 #1 Miles: 3.00
Comments
From allie on Thu, Oct 20, 2011 at 21:55:49 from 24.10.191.18

hope the meet was fun. i heard there were some exciting races yesterday!

From artichoke on Thu, Oct 20, 2011 at 22:14:32 from 24.2.95.164

There were some good races, that's for sure. Good to see all these young folks giving it their all. Hope they all stick with it when their HS years are over.

Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m.   40 minutes at the gym.  20/20 elliptical/cycling workout.

6:00 p.m.  5 mile run easy on the Westland loop.  2.5 on the double track trail near the old airport.  Picked it up some on the uphill coming home. 

Asics 2150 Gold #4 Miles: 5.00
Slow milesFast milesTotal Distance
4.000.004.00

8:00 a.m.  Gold's Gym with Sharon for 50 minutes.  30/20 elliptical/cycling workout.

9:00 a.m.  4.25 mile run uphill for first 2.25 miles from Gold's to upper Skyline to the end of the asphalt and back home.  Nice day!  Glad I took off work today.

Saucony Guide4 #1 Miles: 4.00
Slow milesFast milesTotal Distance
10.002.0012.00

12 miles at 8:30 a.m. solo on the Smelter Road hills to the upper guardrail and back direct through town. 1:53:03.  9:25 AP easy.  Splits:  9:47, 9:08, 9:29, 10:17, 10:14, 9:57, 9:37, 9:02, 8:19, & 8:44.  Tina hitting the trails in Salt Lake with some friends.  Men not wanted. Deer hunters all over the hills, but I only heard one shot.  Luckily I chose to wear my orange 2006 SGM shirt for protection.  A very nice fall morning for a run.  36 miles this week and feeling stronger.  Registering for Snow Canyon 1/2 Marathon tonight.

30 minutes on the total gym.  3 x 15 x 6. 

Saucony Guide4 #1 Miles: 12.00
Slow milesFast milesTotal Distance
3.002.005.00

5:00 a.m.  Gym for 40 minutes.  20/20 elliptical/cycling workout.

6:00 p.m.  5 mile run in Settlement Canyon to above Legion Park.  47:12.  Felt pretty fresh even going up.  A few hunters still camping with some deer sneaking across the road right below them. 

Saucony Guide4 #1 Miles: 5.00
Comments
From allie on Tue, Oct 25, 2011 at 16:14:42 from 24.10.191.18

those deer -- they're so smart!

From Burt on Tue, Oct 25, 2011 at 22:22:34 from 72.223.91.148

those hunters -- they're so dumb.

From allie on Tue, Oct 25, 2011 at 22:24:24 from 24.10.191.18

he he he.

Slow milesFast milesTotal Distance
3.002.005.00

5:00 a.m.  40 minutes at the gym with Sharon.  20/20 elliptical/cycling workout.

6:00 p.m. 5 mile run to mouth of Middle Canyon and back in 44:46.  Tempo pace for last half coming home.  Much colder out tonight.  We've been so spoiled lately. 

Saucony Guide4 #1 Miles: 5.00
Slow milesFast milesTotal Distance
3.002.005.00

5:00 a.m.  40 minutes at the gym.  20/20 elliptical/cycling.

6:15 p.m.  5 mile run on standard route to gate and back via Loma Vista and Upland loops on return. 46:45.  Picked it up a bit in the last 1.5 miles, feeling pretty good.  Hate the sudden cold weather.  You spoiled child!  Still running in shorts, what a complainer! Actually, the temperature felt pretty good out while running.

Saucony Guide4 #1 Miles: 5.00
Comments
From Burt on Thu, Oct 27, 2011 at 12:20:16 from 72.223.91.148

Spoiled, spoiled artichoke.

From artichoke on Fri, Oct 28, 2011 at 20:18:34 from 24.2.95.164

Artichokes smell rotten when spoiled too.

Slow milesFast milesTotal Distance
3.001.004.00

5:00 a.m. at the gym for 40 minutes.  20/20 elliptical/cycling workout.

11:30 a.m.  Lunchtime run in City Creek Canyon.  2 miles up from work and 2 miles back.  39:55.  Nice, sunny day! 

Saucony Guide4 #1 Miles: 4.00
Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m.  4 miles on Skyline route.  Pretty dang cold out.  Saw Liz out, she never misses a run.  Tomorrow with Tina for 10 on the hills.

Saucony Guide4 #1 Miles: 4.00
Slow milesFast milesTotal Distance
2.008.0010.00

9:00 a.m.  10 mile run with Tina in 1:25:00, 8:30 AP.  Smelter Road hills.  Got in the middle of a 5K from the Catholic Church on 7th and Vine up towards the mouth of the canyon and down through the golf course and up Smelter Road some.  We kept going past the turn-around and they thought we were part of the race and were telling us to turn back.  Tina killed me on those hills.

10:45 a..m  Gym with Sharon.  3 x 15 x 6 machines upper body light repetitions.  5 minutes of the bike, easy. 

Saucony Guide4 #1 Miles: 10.00
Comments
From Burt on Sat, Oct 29, 2011 at 14:04:38 from 72.223.91.148

They have Catholic churches in Utah? :P

From artichoke on Sat, Oct 29, 2011 at 22:23:05 from 24.2.95.164

Just one or two.

From Burt on Sat, Oct 29, 2011 at 22:33:51 from 72.223.91.148

:)

Slow milesFast milesTotal Distance
3.002.005.00

5:00 a.m.  Gym for 40 minutes.  20/20 elliptical/cycling.

6:00 p.m.   5 mile run in 45:15 to mouth of Middle Canyon and back via cemetery.

 

Saucony Guide4 #1 Miles: 5.00
Comments
From allie on Tue, Nov 01, 2011 at 12:00:56 from 161.38.218.168

good job running through the cemetery on halloween.

From artichoke on Wed, Nov 02, 2011 at 10:18:17 from 216.49.181.254

It was a bit early to be too spookey. But, there looked like some weird stuff going on just the same.

Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m.  40 minutes at Gold's Gym.  20/20 elliptical/cycling workout.

6:15 p.m.  5 mile run on Skyline into Elk Ridge and back via Loma Vista and Upland loops.  Winter is in the air.  Full sweats.  Supposed to even be cold in St. George on Saturday.  But we'll be warmer than Tooele, UT.

Saucony Guide4 #1 Miles: 5.00
Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m.   40 minutes at gym.  20/20 elliptical/cycling.

6:00 p.m.  4 mile run, mostly on the grass.  Around Tooele High School and Jr. High School playing fields and around the track.  1/2 mile to and from each way.

7:10 p.m  Gym for light upper body weights.  25 minutes.  3 x 15 x 6 machines.  Busy place tonight. 

Saucony Peregrine Trail Miles: 4.00
Slow milesFast milesTotal Distance
0.000.000.00

5:00 a.m.  40 minutes at Gold's Gym.  20/20 elliptical/cycling workout.

No run tonight.  Resting.

Why do weather forecasters even bother with 7 or even 5 day forecasts?  At about 6 days out they were predicting cold, but sunny for St. George on Saturday.  Then a couple of days ago, they said cloudy.  Now they say rain on Saturday morning now that we're two days away.  I guess they've got it all covered, because no matter what happens, they'll be correct. Thanks a lot Grant Weyman and all the rest.  It's going to be a cold start either way.

Comments
From Burt on Thu, Nov 03, 2011 at 22:08:42 from 72.223.91.148

You should sue the weatherman.

From allie on Thu, Nov 03, 2011 at 22:46:42 from 24.10.191.18

i lost all faith in the weatherman when it rained on TOU. KSL...

From artichoke on Thu, Nov 03, 2011 at 23:44:03 from 24.2.95.164

Burt....I don't know Sue the Weatherman....or even Sue the meteorologist.

Why do I keep watching KSL weather anyway? Or, maybe they're all equally bad?

Burt never has to think about such things as bad weather. It's always perfect in AZ, at for at least an hour at some point everyday....except when they have those dust storms. Also, probably a missed prediction by some weather dude.

From Burt on Fri, Nov 04, 2011 at 18:38:07 from 68.14.209.26

I hear KSL is predicting a meteor to hit the earth. Feelings?

From allie on Fri, Nov 04, 2011 at 18:46:20 from 24.10.191.18

read with your child once a day. everything with be fine.

From Burt on Fri, Nov 04, 2011 at 19:05:19 from 68.14.209.26

You always know just what to say.

Slow milesFast milesTotal Distance
0.000.000.00

8:30 a.m.  Gold's Gym.  10 minutes warm-up on recumbent cycle and elliptical.  3 sets x 15 reps x 6 machines light upper body weights.

No running.  Heading to St. George around noon to run in the cold rain tomorrow morning. 

Race: Snow Canyon 1/2 Marathon (13.1 Miles) 01:47:30, Place overall: 396, Place in age division: 10
Slow milesFast milesTotal Distance
0.0013.1013.10

Snow Canyon 1/2 Marathon in 1:47:30, 8:13 AP.  A cold start, but a gorgeous day for a run.  Grant Weyman got it wrong and it was really, really nice. My strategy was to start out slow and then just fizzle out all together from there.  Actually I felt strong throughout.  Just a bit faster than last year, but I didn't have to struggle with the calf muscle the last 3 miles like I did then, so the effort was probably about the same.  1,404 finishers.  Split times: (The course read long on my Garmin at about 13.23 miles, 8:08 AP).  8:23, 8:16, 8:06, 7:38, 7:39, 7:42, 7:41, 8:44, 7:55, 8:15, 8:30, 8:31, 8:24, 8:02.

Hiking on the red rocks on the North Bluff this afternoon with Sharon. 

Saucony Guide4 #1 Miles: 13.00
Comments
From Burt on Sat, Nov 05, 2011 at 22:35:33 from 72.223.91.148

HAHAHAHAHAHAHAHAHAHA!!!!!!!!

Best strategy EVER!

Slow milesFast milesTotal Distance
0.000.000.00

5:00 a.m.  40 minutes at the gym.  20/20 elliptical/upright cycling.

6:15 p.m.  50 minutes at the gym.  30/20 recumbent cycling/elliptical. 

Slow milesFast milesTotal Distance
0.000.000.00

5:00 a.m.  40 minutes at the gym.  Standard 20/20 Elliptical/upright cycling workout.

6:00 p.m.  50 minutes at the gym.  30/20 recumbent cycling/elliptical workout.

Legs feeling better and ready to run tomorrow, I hope. 

Slow milesFast milesTotal Distance
3.001.004.00

5:00 a.m.  40 minutes at the gym.  20/20 elliptical/upright cycling.

6:15 p.m.  4 TM miles in 37:15.  Minor progression run.  Legs feeling okay.  Then lt. weight upper body reps. 3x15x6 machines.  Gym was really busy the last two nights.

Saucony Guide4 #1 Miles: 4.00
Comments
From allie on Wed, Nov 09, 2011 at 22:27:39 from 24.10.191.18

the gym gets mighty busy when it drops below 30. nice job with the progression run.

Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m.  40 minutes at the gym.  20/20 elliptical/upright cycling.

5:30 p.m.  5 miles very easy on my standard Skyline route to Grimm's gate and back through Loma Vista and Upland.  40 degrees. 

Saucony Guide4 #1 Miles: 5.00
Comments
From allie on Thu, Nov 10, 2011 at 21:28:48 from 24.10.191.18

nice job today. where did you find that 40 degrees?

Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m.  4 mil run on Skyline to end of pavement and back.  30 degrees.  Saw Liz on the way back.  She said she and her dog had an encounter with a coyote yesterday.  I told her I thought Coyotes mostly worked down along the Mexican border.  She didn't get it.

Saucony Guide4 #1 Miles: 4.00
Slow milesFast milesTotal Distance
2.000.002.00

Bagged my long run today and went and did 2 hours of rotations at the gym with Tina.  5 minutes each on elliptical, stair master, TM running, cycling.  She kicked my butt, as usual. Then an additional 25 minutes on the upper body weights.  Light reps of 3 x 15 x 6 machines.  Heading into the U of U vs. UCLA game today.  Should be fun sitting in the cold, rain and/or snow.

Saucony Guide4 #1 Miles: 2.00
Slow milesFast milesTotal Distance
2.002.004.00

5:00 a.m.  40 minutes at gym.  20/20 elliptical/upright cyling.

5:30 p.m.  4 miles in 35:17 on the Westland route.  Felt good tonight.  44 degrees. 

Saucony Guide4 #1 Miles: 4.00
Slow milesFast milesTotal Distance
3.000.003.00

5:00 a.m.  40 minutes at the gym with Sharon.  20/20 elliptical/cycling.

6:00 p.m.  3 mile run to Main and Vine and down past the Library and by Tina's place.  Home via the high school.  37 degrees. 

Saucony Guide4 #1 Miles: 3.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m.  40 minutes at gym.  20/20 elliptical/cycling.

6:15 p.m.  5 miles in 48:50 on the Skyline Rt. opposite direction with Upland and Loma Vista loops first. 

Saucony Guide4 #1 Miles: 5.00
Slow milesFast milesTotal Distance
3.001.004.00

5:00 a.m.  4 TM miles at the gym.  A bit of a progression run down to 8:00 min. pace.

6:15 p.m. 15/15/15 workout.  Elliptical/Stairmaster/Cycling.  Then 20 minutes on light upper body weight reps.  3 x 15 x 6 machines. 

Saucony Guide4 #1 Miles: 4.00
Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m.  4 miles on Skyline Drive to the end of the asphalt and back direct.  Liz and Roland out.  43 degrees.  The warm before the storm.

Saucony Guide4 #1 Miles: 4.00
Slow milesFast milesTotal Distance
7.003.0010.00

10 miles in 1:28:30, 8:51 AP with Tina at 9:00 a.m.  Overcast and cold.  Streets were good everywhere except for on my street.  3 to 4 inches of snow since last night.  Felt pretty good most of the run. 30 miles running this week.

25 minutes at the gym at 11:00 a.m.  3 x 15 x 6 machines.  Lt. upper body weight reps. 

Saucony Peregrine Trail Miles: 10.00
Comments
From Burt on Mon, Nov 21, 2011 at 00:29:01 from 72.223.93.131

Very nice choke. Looking good.

From artichoke on Mon, Nov 21, 2011 at 21:44:47 from 24.2.95.164

Gracias, el Burto.

Slow milesFast milesTotal Distance
4.001.005.00

5:00 a.m.  40 minutes at the gym.  20/20 elliptical/cycling.

6:15 p.m  5 TM miles in 47:20.  Progression run from 10:00 to 8:20 pace.  Busy place tonight.  I guess nobody wanted to run in the Tooele fog tonight.

Saucony Guide4 #1 Miles: 5.00
Comments
From allie on Tue, Nov 22, 2011 at 12:45:15 from 161.38.218.168

very nice progression run. i've heard about that tooele fog...

From artichoke on Wed, Nov 23, 2011 at 23:58:27 from 24.2.95.164

We're always in a fog out here over something.

Slow milesFast milesTotal Distance
2.002.004.00

5:00 a.m.  40 minutes at the gym with Sharon.  20/20 elliptical/cycling workout.

2:00 p.m.  4 miles in 35:40, 8:55 AP.  Westland Route.  In thd daylight!!  Home early to go to the dentist. 

Saucony Guide4 #1 Miles: 4.00
Slow milesFast milesTotal Distance
3.000.003.00

5:00 a.m. 3 TM miles, easy in 28:40.  10 minutes cycling.

5:30 p.m.  30 minutes recumbent cycling.  25 minutes on light upper body weights, 3 x 15 x 6 machines.

Cold Turkey 6K tomorrow morning. 

Saucony Guide4 #1 Miles: 3.00
Comments
From allie on Wed, Nov 23, 2011 at 23:59:02 from 24.10.191.18

6k is a great distance. best of luck tomorrow and happy thanksgiving.

Race: Cold Turkey 6K Rrrun (3.88 Miles) 00:28:58, Place overall: 82, Place in age division: 2
Slow milesFast milesTotal Distance
0.003.883.88

Cold Turkey 6K Rrrun in City Creek Canyon.  28:58 on a long 6K course of 3.88 miles.  7:28 AP.  2nd place in M55-59 division.  82 of 656 overall.  Nice warm day of about 50 degrees and overcast.  Felt great.

Saucony Guide4 #1 Miles: 4.00
Comments
From Kelli on Thu, Nov 24, 2011 at 15:37:56 from 71.219.83.156

GREAT weather today for a Turkey race for sure! Nice job!!!

Have a MARVELOUS Thanksgiving.

Slow milesFast milesTotal Distance
1.001.002.00

7:45 a.m. at the gym with Sharon.  Rotations for 70+ minutes.  10 min. elliptical, 10 min. StairMaster (50 floors), 10 min. upright cycling, 10 min. TM progression,  10+ min. light upper body weights, 3 sets x 15 reps x 3 machines, 10 min. recumbent cycling, and 10 min. TM faster progression run, down to about 7:30 pace. 

Nike Free Miles: 2.00
Slow milesFast milesTotal Distance
4.006.0010.00

10 miles in 1:27:06, 8:42 AP.  9:00 a.m.  About 8 miles with Tina pushing me on very tired legs.  Droubay Road and 1000 N. loop adding another loop around the high school and over to Main and back.  Pretty sluggish last two miles.  Splits: 9:05, 9:00, 7:49, 7:45, 8:17, 8:23, 8:53, 8:50, 9:39, & 9:34.

10:45 at the gym.  3 x 15 x 6 upper body light weight reps.

Saucony Guide4 #1 Miles: 10.00
Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m.  40 minutes at the gym.  20/20 elliptical/cycling workout.  My back has been aching since before my long run on Saturday, but a bit different than from my normal disk problem.  I felt fine for all 10 miles on Saturday. This feels more like a muscular issue.  Probably from sitting for 4 hours in Rice-Eccles Stadium on Friday watching the Utes lose to Colorado.  Difficult to lean forward while cycling.  Right now I actually feel best while running or immediately afterwards, at least.  Feel the worst first thing in the morning or from sitting for long periods of time.

6:00 p.m.  4TM miles at home.  Easy in 38:28.  Slight progression.  Back feels tight, but not really painful. Tolerated the run pretty well. 

Saucony Guide4 #1 Miles: 4.00
Slow milesFast milesTotal Distance
3.000.003.00

5:00 a.m.  40 minutes at the gym.  20/20 elliptical/cycling workout.

6:00 p.m.  3 TM miles at home.  Easy.  Felt good. 

Saucony Guide4 #1 Miles: 3.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m.  40 minutes at the gym.  20/20 elliptical/cycling.

6:15 p.m.  5 TM miles in 47:37 at the gym.  3 x 15 x 6 machines, lt. upper body weights.

Saucony Guide4 #1 Miles: 5.00
Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m.  40 minutes at the gym.  20/20 elliptical/cycling.

6:45 p.m.  4 TM miles at the gym in 37:47, mostly easy.  Back feeling somewhat better. 

Saucony Guide4 #1 Miles: 4.00
Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m.  4 TM miles at home.  EZ.

Saucony Guide4 #1 Miles: 4.00
Slow milesFast milesTotal Distance
10.000.0010.00

11:30 a.m. run.  10 miles in 1:34:35 in Park City.  Near Kimball Junction to Park City and back.  Clear, sunny day, but quite cold at 23 degrees.  Splits: 9:26, 9:47, 9:23, 9:37, 9:39, 9:15, 9:18, 9:49, 8:59, & 9:20.  Felt pretty good.  Back doing much better.

Saucony Guide4 #2 Miles: 10.00
Comments
From Burt on Sat, Dec 03, 2011 at 17:05:29 from 72.223.93.131

it was 51 when I went running today. I guess that means it was twice as cold here.

From Burt on Sat, Dec 03, 2011 at 17:05:39 from 72.223.93.131

I'll check my math later.

From artichoke on Sun, Dec 04, 2011 at 00:45:53 from 24.2.95.164

My sister-in-law is up here with us from Safford, AZ. She recommends you check your math.

From artichoke on Sun, Dec 04, 2011 at 00:46:48 from 24.2.95.164

I wish I was running in 51 degrees.

From Burt on Sun, Dec 04, 2011 at 02:58:08 from 72.223.93.131

Haha!

Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m.  40 minutes at the gym.  20/20 elliptical/cycling.

5:30 p.m.  4 TM miles at the gym, easy in 38:13.  18 degrees outside. 

Saucony Guide4 #1 Miles: 4.00
Slow milesFast milesTotal Distance
2.001.003.00

5:00 a.m.  40 minutes at Gold's Gym.  20/20 elliptical/cycling workout with Tina.

5:30 p.m.  3 TM miles at home in 25:57, 8:39 AP.  Progression from 9:30 to 7:30 pace. 

Saucony Guide4 #1 Miles: 3.00
Comments
From allie on Tue, Dec 06, 2011 at 21:51:27 from 24.10.191.18

nice progression run this evening. you are smart to stay indoors and stay warm in this crazy cold weather.

From artichoke on Wed, Dec 07, 2011 at 23:13:20 from 24.2.95.164

Smart... or wimpy in my old age. I used to let nothing short of 12 degrees keep me from running outside. Oh, well, as long as i git 'er done, right?

Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m.  40 minutes at the gym.  20/20 elliptical/cycling.

6:45 p.m.  5 TM miles at the gym in 48:30, mostly easy. 

Saucony Guide4 #2 Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m.  40 minutes at gym.  20/20 elliptical/cycling.

2:30 p.m.  5 easy miles in the glorious sunshine and above the hazy smog.  48:06.  Still a bit cold out, at 36 degrees.  East side loop from SR 36 to Utah Ave. and 7th and back + neighborhood loop.  Home early for a dental appointment.  Bummer. 

5:30 p.m.  Lt. upper body weights 3 x 15 x 6 machines at the gym. 

Saucony Guide4 #2 Miles: 5.00
Comments
From allie on Thu, Dec 08, 2011 at 21:30:54 from 24.10.191.18

the dentist sure knows how to spoil the day. i'm glad you could get a run in the glorious sunshine first.

From artichoke on Thu, Dec 08, 2011 at 23:51:26 from 24.2.95.164

You are correct. Especially since I have to get a crown, so I now have this temporary chunk of metal in my mouth until January 3rd. Fun stuff!

Slow milesFast milesTotal Distance
3.000.003.00

5:00 a.m.  3 TM miles at home.  Easy.

Saucony Guide4 #1 Miles: 3.00
Slow milesFast milesTotal Distance
3.007.0010.00

10 mile run at 10 a.m. with Tina.  1:26:05, 8:36 AP.  Clear, sunny day, near 40 degrees.  Warm enough for shorts.  Pretty decent run, Tina pulling me most of the way.  Splits: 8:32, 7:45, 7:59, 8:24, 8:39, 8:24, 8:36, 9:11, 9:42, 8:50.

Saucony Guide4 #2 Miles: 10.00
Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m.  40 minutes at the gym.  20/20 elliptical/cycling with Tina.

5:30 p.m.  4 miles on the Westland Route.  Pretty easy.  37:47.  32 degrees.  A bit overdressed.

 

Saucony Guide4 #2 Miles: 4.00
Slow milesFast milesTotal Distance
0.003.003.00

5:00 a.m.  40 minutes at the gym with Sharon.  20/20 elliptical/cycling workout.

6:15 p.m.  3 miles TM at the gym tempo run in 25:42, 8:34 AP.  Progression down to 7:30 pace.  Light upper body weight reps of 3 x 15 x 6 machines.

Saucony Guide4 #2 Miles: 3.00
Slow milesFast milesTotal Distance
4.001.005.00

5:00 a.m. 40 minutes at the gym.  20/20 elliptical/cycling.

5:15 p.m.  5 TM miles in 46:00 at the gym.  Mostly easy. Progression up to 8:30 pace. 

Saucony Guide4 #2 Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m.  40 minutes at the gym with Sharon.  20/20 elliptical/cycling.

5:45 p.m.  5 TM miles at the gym, easy running. 

Saucony Guide4 #2 Miles: 5.00
Slow milesFast milesTotal Distance
3.000.003.00

5:00 a.m.  3 TM miles at home.  Very easy.

Saucony Guide4 #1 Miles: 3.00
Slow milesFast milesTotal Distance
4.006.0010.00

9:00 a.m. 10 mile run in 1:30:40.  6 miles with Tina.  Cold, but sunny and clear.  Slow final 4 miles on my own.  30 mile week.

11:00 a.m.  Gym.  Upper body light weight reps.  3 x 15 x 7 machines. 

Saucony Guide4 #2 Miles: 10.00
Slow milesFast milesTotal Distance
2.002.004.00

5:00 a.m.  40 minutes at the gym.  20/20 elliptical/cycling.

6:15 p.m.  4 TM miles at the gym.  Progression run.  35:15. 

Saucony Guide4 #2 Miles: 4.00
Comments
From Burt on Mon, Dec 19, 2011 at 23:25:45 from 72.223.93.131

Great job, as usual.

Slow milesFast milesTotal Distance
3.000.003.00

5:00 a.m.  10 min. warm up on recumbent cycle.  3 TM miles, easy.  Right hip bugging me a bit.

Saucony Guide4 #2 Miles: 3.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m.  40 minutes at the gym.  20/20 elliptical/recumbent cycling.

6:15 p.m.  5 TM miles easy, watching the TCU-Louisiana Tech bowl game.  Then light upper body weights.  3 x 15 x 7 machines.

First official day of winter.  Let's get it over with. 

Saucony Guide4 #2 Miles: 5.00
Slow milesFast milesTotal Distance
2.002.004.00

5:00 a.m.  40 minutes at the gym.  20/20 elliptical/cycling.

6:15 p.m.  4 TM miles at the gym.  35:05.  Half at tempo effort. 

Saucony Guide4 #2 Miles: 4.00
Slow milesFast milesTotal Distance
0.003.003.00

5:00 a.m. 60 minutes at the gym.  Rotations with Tina.  Elliptical, StairMaster, TM, and cycling.  Included 3 x 1 mile at 8:00 pace.  5:00 a.m. on my day off!  Am I insane?

Saucony Guide4 #2 Miles: 3.00
Slow milesFast milesTotal Distance
10.000.0010.00

11:00 a.m.  10 mile, easy solo run to Grimm's Gate and also Smelter Road loop back home.  Nice, clear sunny day.  30 degrees.  Glad we've got a white Christmas here in Tooele, UT.  Merry Christmas to everyone.

Saucony Guide4 #2 Miles: 10.00
Comments
From Burt on Sat, Dec 24, 2011 at 21:08:34 from 72.223.93.131

Merry Christmas to you. A white Christmas? Better you than me :)

Slow milesFast milesTotal Distance
2.003.005.00

9:00 a.m.  5 mile run to mouth of Middle Canyon above golf course and back with Tina.  44:07.  Slightly overcast, 28 degrees.

Saucony Guide4 #2 Miles: 3.00
Slow milesFast milesTotal Distance
2.004.006.00

10:30 a.m.  6 mile run with Tina in 52:29, 8:44 AP.  Left knee still bugging me some, mostly afterwards.  Cloudy and 35 degrees.

5:45 p.m.  60+ minutes at the gym with Sharon.  20/20 elliptical/recumbent cycling.  20+ minutes on light upper body weights 3 x 15 x 6 machines. 

Saucony Guide4 #2 Miles: 6.00
Slow milesFast milesTotal Distance
4.000.004.00

10:00 a.m.  4 miles easy in 38:12.  Overcast, 35 degrees.  Pioneer to 900 S. then back on SR 36 ver to 50 E. alley and down to Pinehurst and Glenwwood loop and back home.  Left leg and knee are really bothering me, especially afterwards.  May be an ITB problem.

 5:30 p.m.  40 minutes at the gym with Sharon.  20/20 elliptical/cycling. 

Saucony Guide4 #2 Miles: 4.00
Slow milesFast milesTotal Distance
3.000.003.00

3:30 p.m. 60 minutes at Gold's Gym with Sharon.  20/25/15 workout.  Elliptical/3TM/recumbent cycling.  

Saucony Guide4 #2 Miles: 3.00
Slow milesFast milesTotal Distance
3.000.003.00

9:00 a.m.  3 miles, easy and mostly on the grass around the fields at THS.  Knee a bit more normal today.

Saucony Guide4 #2 Miles: 3.00
Slow milesFast milesTotal Distance
1.007.008.00

9:30 a.m. run with Tina from Tooele to Stansbury High School.  8 miles in 1:05:54, 8:14 AP.  Slow last mile.  Left knee still not feeling too great, but a good run anyway.  Clear and sunny, but cold compared to yesterday and a bit breezy.  Where was the rain or snow we were supposed to get?  The weather dudes missed it a bit, I'd say.

Saucony Guide4 #2 Miles: 8.00
Comments
From Kelli on Sat, Dec 31, 2011 at 22:33:27 from 71.219.66.129

I thought I might have heard some rain/snow around 2 am. Our driveway looked a little wet at 7:30 am. Maybe we slept through it.

Sorry about the knee! Hopefully it feels great soon!

Here is hoping the New Year brings ache free knees (and hips and feet and whatever else hurts us runners often!)

From Burt on Mon, Jan 02, 2012 at 21:46:32 from 72.223.93.131

No Kelli. I peed on your driveway. I'm sure your husband will give me a speeding ticket some time, so I was paying it forward.

Slow milesFast milesTotal Distance
1084.60252.781337.38
Asics 2150 Gold #3 Miles: 132.00Asics 2150 Blue #1 Miles: 39.00Asics 2150 Gold #2 Miles: 5.00Asics 2150 Red #1 Miles: 269.00Asics 2150 Gold #4 Miles: 347.10Nike Free Miles: 17.00Saucony Peregrine Trail Miles: 82.00Saucony Guide4 #1 Miles: 322.00Saucony Guide4 #2 Miles: 113.00
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