A Balance, Redefined

AM: Still tired but not as bad as yesterday morning. Ran from home today and just did three outer loops of SH and then an inner loop. Saw BC drive by on my last loop I’m sure he thought I was dying as I felt like I was. Even though I felt a little better than yesterday my quads were just so unresponsive. But I’ll be a turtle and focus on slow and steady wins the race. At least this week it does… Mi 10-T1 Avg. 8:40

PM: What a difference a day can make. During work I was in a mental daze as things seemed to be moving in sludge. But by the time I was ready to head home things were coming together. After dinner we took a family walk in the "nice" 96F weather. Then after waiting around for about an hour for things to cool down I decided it wasn't going to get any better and just went out the door. For the first time in over a week my legs weren't wrecked from the gun. On my way up Foothill (exact same run as yesterday) I decided I'd cook on the way back and try and melt the lead out of my legs. After a sip from Christine's fountain I decided it was time to go. The return has a nice amount of descent for the way back as I mentioned yesterday and I hit the first mile in a comfortable 6:00 (148ft d; 76ft a), then I decided to really let loose. There were a couple (very brief) spots that I saw 4:5#. However, the way I run back the last quarter mile is slightly uphill again and I slowed back to 6:## but finished in 5:35 (170ft d; 52ft a). It was nice to get moving again and prove to myself that the last week was just recovery and that there is still some speed in the old legs... Mi 4-T1 Avg. 6:54

AM: Very easy recovery run. Not that last night needed recovering from, but easy days need to stay easy. Mi 8-R2 Avg. 9:26

PM: More easy miles. I'll try something harder tomorrow. Saw Albert running in the other direction, said very brief hellos. He would be a good addition to the blog if we could get him... Mi 4-R2 Avg. 8:00 on the nose 

Asics DS-Trainer #1: 309 / / Asics DS-Trainer #2: 305 / / Saucony Rides #1: 309 / / Saucony Rides #2: 326 // Adidas Adistar (flats): 175

Single: I knew ahead of time that today was going to be my busiest of the week. In addition to having lots of lab work to do Sandra is hosting an even at our church tonight. So I got up a little before 5am to get into work early. I had one thing to do before my run but that had turned into three things by the time I finally got out the door. So in the end I didn't get out the door until 8:30 and it was already pretty warm. My plan heading out the door was 2x2mi beyond that I wasn't 100% sure of what I was up for. I've obviously been pretty flat since WBR (if not since the marathon)... I headed up and over toward Popperton Park and started the first two mile surge along the cemetery after 1.5 mi warmup. For the first mile I was just thinking 6 or below and I hit 6:00.30 (a 38ft; d 103ft) can't get much closer to 6 than that. For the next mile I was thinking 5:45 pace (It is an aided mile 2nd half of the FireHouse mile plus into City Creek). When I looked at the split I was happy to see 5:40.72 (a 27ft; d 134ft). I then took a mile "recovery" up into City Creek (8:35 a 230ft; d 25ft). One of the benefits of doing workouts on your own is changing midstream. Up to this point I was thinking about shooting for the remaining miles at 5:45 but with the extra descent on the next pair and with how good the first two felt I decided to shoot for a 5:20/5:00 combo. For the first mile of the second 2mi surge I kept looking down and seeing 5:10-15 then I'd let up and be around 5:30-35. I watched my pace very closely as I wanted to make sure I had something in the tank for the final mile. I ended up hitting the mile in 5:20.94 (a 37ft; d 230ft) and was very happy to see that. I then decided I was not going to look at my Garmin a single time in the final mile and just kept moving. My thought was to give everything left in the tank. It was warm and despite having the help of the downhills for the previous miles I was feeling it. I really felt like I was flying and was so tempted to check my pace but I didn't. As I was nearing the gate to Memory Grove there were a lot of people and a dog got startled and ran right in front of me and froze. I almost ran over him but manage to dodge around him (remember I'm going close to if not faster than 12mph).  As I went through the gate I was really getting tired especially as you loose the nice downhill and even have the slightest of ups (at least by the Garmin) but knew I had something like a 1/4 mile left. I managed to keep pushing but knew I was starting to loose it. The final mile was 5:06.37 (a 104ft; d 271ft). I then turned around ran back up to the City Creek gate for a drink of water and then back to lab for a total of 5.5 mi cool down, too bad the weather didn't know it was cool down time as it felt so hot especially the stretch along the cemetery. Overall, I was very happy with the workout. Though I didn't hit my target for the final mile I'm sure if the dog wasn't there it would have been pretty close. Mi 12-T2 Avg. 8:00 yes that is right two runs in a row at exactly 8 min average...

Asics DS-Trainer #1: 309 / / Asics DS-Trainer #2: 317 / / Saucony Rides #1: 309 / / Saucony Rides #2: 326 // Adidas Adistar (flats): 175

Single: Happy 4th of July. Got up for the neighborhood breakfast with the family. Then the kids parade. During naptime I had to go into work for about an hour and then went for my run right at 2pm. Ran into Scott B and stopped to talk to him for a moment and then did my Parley's loop. Ran into a BQ guy training for Des. Ran a quarter mile with him just chatting then continued on. Overall a nice relaxing holiday run. Temp said 95F but it didn't feel that bad. After the run more family time and then a small firework show for Kaitlyn as we knew she wasn't going to make it until 10pm especially after skipping her nap. Mi 7-T2 Avg. 7:48

Asics DS-Trainer #1: 309 / / Asics DS-Trainer #2: 334 / / Saucony Rides #1: 309 / / Saucony Rides #2: 326 // Adidas Adistar (flats): 175 

Single: Chad picked me up at 5:27am and we headed over toward Millcreek. After a little over 2-mile warmup we headed up to the very top of the road with a fairly large group (well over 10 runners). This was my first time being up there and I was amazed. I had gone up a few other times but never to the top. It sure makes a difference. We started at 6700 ft and it was still 52F when we started. The run was a loop through some of the most beautiful country I've seen since I've been here. There were so many wild flowers and there was actually tree cover. It was cold enough up there that there were two places we had to run across small patches of snow. The first six miles were all up hill. According to the Garmin we topped out at 9687ft. I think this is the second or third highest I have ever been. The view was amazing and we were looking down on the hot air balloons in Park City that were above us last weekend. The conversation was good and I spent the majority of the run talking to Chad, Steve C., and a new woman who's name I of course forgot (an intern at The U.). Overall it was a great run and the view and nice dirt path made this one of my favorite runs of all time. Total uphill by the Garmin was just over 5000ft. Once back to the parking lot I went back up for another 2 miles to get 16 for the day and 85 for the week. Mi 16-T1 Avg. 9:18

Next week I'm thinking 85 again and then I may back off a little for Des 10K. Today I wore the wrong shoes (T1) and they were completely trashed by the end of the run. Light weight trainers are no good for rugged trail running.  

Asics DS-Trainer #1: 325 retired / / Asics DS-Trainer #2: 334 / / Saucony Rides #1: 309 / / Saucony Rides #2: 326 // Adidas Adistar (flats): 175

Single: Decided to run the course I initially had planned for yesterday. Parked at the City Creek Gate and did a naked run to the top and back. Therefore not sure of the climb but the distance I'm pretty sure on. Turns out the other week when I turned around I was within site of the final rest area on the way up. There were not many people out as it was the middle of the day but over all it was very pleasant running. Started the day with a full 8hrs sleep, church, normal errands, and then during nap time went for the run. The car had 85F but about half way through the run it clouded over and it felt much cooler. The "fun" part of the run is I finally saw a rattlesnake. By finally I mean I've been looking for one. When I was little I wanted to be a herpetologist and have always been fascinated with snakes. Over the last few weeks I've seen a lot of gopher snakes and "green racers". I'd heard there were rattlers out here but this was the first I've ever seen in the wild. It was going across the road and at first I thought it was just another gopher. Then when I approached it, it did its little aggressive stance and even gave me a rattle of its tail. Kinda cute as it was very little and I could hardly hear the rattle. It had to have been 9-in. at the most. While I was standing watching it a family came by and they also stopped to look at it until it finally went completely into the bush. The run otherwise was uneventful. My left ankle/shin were pretty sore from all the turns it took on the trails yesterday but everything else felt fine. Mi 11-R1

Asics DS-Trainer #1: 325 retired / / Asics DS-Trainer #2: 334 / / Saucony Rides #1: 320 / / Saucony Rides #2: 326 // Adidas Adistar (flats): 175

Single: My left shin/ankle was still feeling off so I’m going to change my plan for the week and cut back on my mileage. It is not in pain but one of those feelings that makes me not want to tempt it. Perfectly fine on ups but more sore when I’m heading down. Just to the Memory Grove overlook and back. Mi 6-R1 Avg. 9:21

Asics DS-Trainer #2: 334 / / Saucony Rides #1: 326 / / Saucony Rides #2: 326 // Adidas Adistar (flats): 175

Single: The key is to listen to your body and not some silly notion of having to run 6-days a week or 80 miles this week and 85 the next. My shin told me to back off yesterday and I did. I took ~36hrs off and my run today I felt nothing. Amazing what the right amount of rest at the right time can do for you. Parley's loop at ~8:30pm temp felt cool at 80F. Mi 7-R1 Avg. 7:52 

Asics DS-Trainer #2: 334 / / Saucony Rides #1: 333 / / Saucony Rides #2: 326 // Adidas Adistar (flats): 175

AM: In to work a little early this morning. Air quality still very poor. Shin/ankle still fine but right knee is being itself again. No worries there though. Took it nice and easy. Left lab ~8am, starting to warmup but not too bad. Especially after hearing it is supposed to hit 109 in St. George today no complaints from me. Did a SH loop and stopped by to say good morning after breakfast to the family on the way back to campus. Mi 9-R2 Avg. 8:57

PM: Feeling much better. Very productive day at work, which always helps. For the evening run did a SH loop from home. Mi 5-R2 Avg. 7:20 

Asics DS-Trainer #2: 334 / / Saucony Rides #1: 333 / / Saucony Rides #2: 340 // Adidas Adistar (flats): 175

AM: ASAHP run. A little earlier this morning and it was actually below 80F during the run. I started out on the trails behind Red Butte and This is the Place. Then around the zoo to time it perfectly running past the house to wake up Kaitlyn. Then on down to 15th and back through campus. A new loop with some old elements. Mi 8.5-R2 Avg. 9:45

PM: Nothing too special about my day. I’m still dealing with paperwork from the Dec 31^st car crash that puts me in a bad mood. I did get my orthotics recovered today. The old cover lasted about 18-months but it was starting to separate and I was getting blisters (including three from WBR). I’ve tried to wean myself off them after SLC but my knee flared up the first run back so why fix something that’s not broken. Just to SH and back. Mi 4.5-T2 Avg. 7:34

Asics DS-Trainer #2: 339 / / Saucony Rides #1: 333 / / Saucony Rides #2: 349 // Adidas Adistar (flats): 175

Single: Naked run with the guys upstairs from lab to coach Mike's via an elephant's trunk. I'll leave you to decipher that. Mi 6-R1

Asics DS-Trainer #2: 339 / / Saucony Rides #1: 339 / / Saucony Rides #2: 349 // Adidas Adistar (flats): 175 

Single: Group run with a downhill St. George "MP". Met at the Kmart with Chad, Walter, Megan, Josh, and Lisa. Lisa was kind enough to drive us all to the start near the Little Dell Golf Course where we met up with Steve C. We then proceeded up Little Mountain as a group. It was actually cold at the start but soon was more than warm enough. After the crest Steve and I started our push and continued to accelerate down the canyon. This is such a runable grade that you just kind of go with it. There were about 50 hummingbirds along the path. But there were also about 500 bikers, most of which were very encouraging about our pace as we made our descent. Also, near the top there was a huge group of runners making their way up. Anyway on to the workout. The first mile down only part of it were we pushing 6:28, then we started to settle in, 5:44. I could tell that despite Steve’s late night with his brother he was going to make sure I stuck to my workout plan. The next miles were 5:32, 5:27, and 5:29. Almost exactly the 5:30 pace we had talked about the day earlier. For the last three miles we had also talked about pushing it and we sure did. They were 5:24, 5:18, and 5:07. For that last mile Steve dropped me almost immediately and was definitely under 5. For the last quarter I was about 4:55-58 the whole time, avg. HR 182 Max 192. After that we turned back up to meet up with the rest of the group. We then added on a few miles for a total of 18 for me. Overall I was very happy with the workout for about 7.5 at "effort", especially after a poor beginning to the week. Mi 18-T2 Avg. 6:54.

Asics DS-Trainer #2: 357 / / Saucony Rides #1: 339 / / Saucony Rides #2: 349 // Adidas Adistar (flats): 175

Single: Today I wanted to do something flat. So I drove out to Liberty Park and ran the marathon course back to the 18 MM along 500E. The elevation ranged between 4250 and 4300 so it was as flat as it gets for this area. I planned poorly and didn’t have water but finally found some on the way back. Overall, an easy paced run and no major aches and pains after yesterday’s workout. Mi 12-R1 Avg. 8:11

AM: Here is going to be my true test. I'm blog tapering. I have a guest visiting this week so my schedule is going to be all over the place. To hopefully help still get some stuff done I'm going to try and only check the blog now and again after/if I'm able to get in a PM run. This morning was more ASAHP and it felt fine, much better than last week. Mi 8-R1 Avg. 9:28

PM: Just to the BST and back. Nothing special but at least I got the run in. Mi 4-R1 Avg. 8:50 

Asics DS-Trainer #2: 357 / / Saucony Rides #1: 363 / / Saucony Rides #2: 349 // Adidas Adistar (flats): 175

AM: Four Chad sightings, one run, beat that! Into work extra early. Set one thing up and then out the door for a 4xmile workout. I was feeling very sluggish and almost scrapped the workout but in the end decided this is when it is time to build some character. Out to the FireHouse Mile and then start, 6:03. This one felt much harder than it should have. Then turned around for a ½ mile recovery (Chad sighting one). Then back around for mile two, 5:45. Felt a little easier but this one has more downhill. Stopped for water (Chad sighting two). I did another ½ mile recovery up City Creek and Chad continued on powering up the hill as I turned around for another wimpy downhill. Mile three, 5:35. I was more or less done at this point. Did a full mile recovery so that I wouldn’t have to do any of the final repeat going uphill. Last mile down Gravity Hill (Chad sighting three). This hill seems like it should be downhill but I was hurting and the effort felt harder than what the pace said, 6:10. I little more recovery jog (Chad sighting four) and then cool down back to campus. It was not a tough workout but it felt hard. It has been awhile since I’ve done two workouts so close together (Sat/Tues). I have to get used to 2 or 3 quicker days a week again. Also, the fact of a house guest and truncated sleep may have had something to do with it. Overall though I felt fine with the effort. Mi 12-R1 Avg. 8:11

PM: No surprise but I'm a little tired this evening. Just an easy loop around home. Mi 4-R1 Avg. 9:14 

Asics DS-Trainer #2: 357 / / Saucony Rides #1: 374 / / Saucony Rides #2: 349 // Adidas Adistar (flats): 175

AM: Just giving my legs some more rest. Into work very early to set up then back home for the Parley's loop. Followed by a short hike at the top of Millcreek. Mi 7-R2 Avg. 9:18

PM: After a day of driving around and seeing the Salt Lake and the Copper Pit home for a SH loop. I always say that I don't watch my food, however I know I eat healthy most of the time because when I don't I really feel it. I had hot dogs for lunch and Panda Express for dinner with a bunch of Pepsi and man I felt like my guts were going to come out the whole way. Mi 5-R2 Avg. 8:57

Asics DS-Trainer #2: 357 / / Saucony Rides #1: 374 / / Saucony Rides #2: 361 // Adidas Adistar (flats): 175

Single: Long day. In the morning went to Antelope Island. Then into work. After that some family time and then made dinner.  Was hoping for it to cool off but still at 7:45pm the computer said 92F so I went out anyway. I wanted to do some speedwork. I wasn't exactly sure what I was going to do but was thinking some MP miles on the SLC course and some quarters on the track. For the MP miles I wanted MM 4 and 5 back to back. I looked up 2:30 pace for those miles on the course tool and it was a 5:11 and 5:24. With the heat I wasn't sure but I went for it anyway. Both are down 21 but the first is obviously more down. It does have a lot of "hairy" spots though when the course is not closed. I managed a 5:15.2. But I was dead after that I decided against the second mile back to back. I continued on to the track and did 8x400 with 200 job recovery. I was just thinking 75-80 or goal 10K pace.
78.8
77.2
78.0
76.4
79.0
76.2
76.9
76.2
Overall, I was happy with the workout. The effort felt much harder than I would have liked but with the heat I'm not surprised. I then continued on the marathon course to about the 8MM and straight back home. Mi 11-T2 Avg. 7:37

Asics DS-Trainer #2: 368 / / Saucony Rides #1: 374 / / Saucony Rides #2: 361 // Adidas Adistar (flats): 175

Single: Chose sleep over temperature. Bad idea. The only time I had to run today with getting the full 8hrs sleep was at 2:30pm (95F). It was HOT!!! stopped twice for water. The morning was nice though as we went up to Bridal Veil Falls and hiked around there. Mi 8-R2 Avg. 8:58

Asics DS-Trainer #2: 368 / / Saucony Rides #1: 374 / / Saucony Rides #2: 369 // Adidas Adistar (flats): 175

Single: My legs just never woke up this morning. My right knee was tight on the way back. Wasatch out and back. Mi 14-R2 Avg. 8:56

Asics DS-Trainer #2: 368 / / Saucony Rides #1: 374 / / Saucony Rides #2: 384 // Adidas Adistar (flats): 175

AM: Ran with Kaitlyn for a SH loop after a few EARLY hours in lab. Sandra's cousin is still here so my schedule is still all over the place. Kaitlyn enjoyed looking at the ducklings in the park and then we continued on. We even got a little rain to cool us off (though only for about three blocks). At the very end saw Albert again. This is the third time I've run across him in the last few weeks. He told me about some problems he's been having and I am truly amazed at what a strong athlete he is to overcome some of his limitations. I hope that he gets a green light and that we will see him racing again he is a good athlete. Mi 5-R2 Avg. 9:32

PM: Finished off the day with a nice run. The computer still said 90F but it didn't feel that how. I ran a new home loop. Down Foothill to the Des 10K course and then then course to Liberty Park. I forgot it turns on 200 and turned on 500 instead. Then through the park and back up 13th, killer climb. I'm glad I did the run though as it helped me remember that the whole race is not a give me. Also, spent a little time tonight playing with the course tool and making a plan for Thurs. Mi 9-R1 Avg. 7:48 

Asics DS-Trainer #2: 368 / / Saucony Rides #1: 383 / / Saucony Rides #2: 389 // Adidas Adistar (flats): 175

AM: Into work at about normal time. Out the door for a second run in a row in the rain (or at least the ten drops that actually fell...). Just to the MG overlook and back ASAHP. Mi 6-R1 Avg. 9:52

PM: After dinner a belly full run. Nothing special still keeping it super easy. Mi 4-R1 Avg. 8:48 

Asics DS-Trainer #2: 368 / / Saucony Rides #1: 393 / / Saucony Rides #2: 389 // Adidas Adistar (flats): 175 

AM/Single?: Into work extra early as Sandra needed the car by 8:30am. Back to home and a quick jog over to SH. I had planned 8 for today so I may squeeze in more miles later tonight if I can. Nothing special about the run. Mi 5-R1 Avg. 8:34

PM: Squeezed in the extra mileage. Even ran one mile of it. Right knee still a little funky otherwise feeling "ok". Mi 3-R1 Avg. 7:38 

Single: Knee still not happy but I'm as ready as I'm going to be for tomorrow, not ready that is... We'll see, hopefully I'll be eating my words. Dropped Paula off at the airport this morning so my routine will start to get back to "normal". SH loop. Mi 5-R1

Deseret News 10K—Today was a long time in the making. My first 10K was back in the summer of ’95. About a year later (after my Sr. track season) I decided I wanted to run a sub-34. My first year in college that was refined to run a 33:33. This time took on a meaning of its own as soon many things turned into 33s. I wrote 33 under my insoles in my track spikes and even carried around 33 cents that I had found during one run. Needless to say this was a goal that became a very important focus of my running drive. My Sr. year in college I came my closest, running a 34:16 at sea level on the track (5/12/00). After that I felt I would never be in as good of shape again as a 22 yr old college student. However, then I moved to UT and found out about the wonderful world of downhill racing. This is my third time running Des 10K but the first time I came to the line with a good feeling about my training. The last week had been rough as my knee was acting up but nothing that would stop the race. I took a mini-taper this week and was rearing to go. I figured that with my recent races and consistent mileage a sub-33 (though well over 1min PR) was reasonable for the course.

The night before Sasha crashed at my house and we had a good running talk. Then it was off to bed. I had a hard time sleeping and woke up at 4am. I did a warm-up to the start and then started looking for people. I knew there would be a lot of FAST!!! people here today as this is hands down the most competitive race of any distance in UT. I was surprised to see Nick M and briefly said hi. I was also glad to see both Chad and Albert. They would hopefully both be good pacers to work off of. As is typical with this race the first mile was fast. I had used the course tool to look at the splits for 32 and 33 and was expecting anything from a 4:50 to a 5:10. There were plenty of people ahead of me during this mile and I was surprised to see how close I was to Dennis S. but also a large pack of women. I was very good about only looking at the Garmin on the splits and ran mostly by feel.

The first mile was alone in a 5:03.41 down 236ft up 96ft aHR 173.

At this point I was happy to see/hear Chad pull alongside and we immediately got into a rhythm and stated passing some of the people that had gone out too fast. It is seldom that you can find someone that you can race with but no words were spoken we just fell into it. At the turn onto 13^th we saw Cody and he cheered us on for a block or so.

The second mile was in a 5:07.37 down 278ft up 139ft aHR 180.

I could see Albert, a guy in a Wasatch jersey and a solid “pack” of women. I started to move away from Chad with the hopes of the two of us working up to Albert and on to Wasatch guy. I was still feeling pretty good and just kept telling myself that if I could hang on through mile 4 at this pace I would be in good shape of at least breaking 34 if not 33…

The third mile was in a 5:19.17 down 195ft up 50ft aHR 184.

I was still pretty happy with this as anything sub-5:20 through 4 miles would have me in a great position to finish up. I also glanced down at the Garmin a block later to see 16 tick by at 3.09 so I had beat my Magna time from a couple of months ago. I was continuing to gain on people but more or less just running on feel. Mile 4 is all down S Temple and I just kept thinking to hold on.

The fourth mile was in a 5:20.1 down 172ft up 63ft aHR 182

The fifth mile turns off of S. Temple and earlier when I ran this as a training run it seemed to last forever so I was prepared for that. We also started to get comments from the people lining the parade route and being with the elite women it was slightly more tame than last year though I did get a few people calling me a girl and I was breathing like a horse with spit flying and I few people felt the need to mock that. But all and all I was still feeling surprisingly good.

The fifth mile was in a 5:23.04 down 240ft up 191ft aHR 183

I was really starting to feel it but I was still pushing all I had. I think somewhere in here I passed Albert, only to have him pass me back. I could see a police car for the last mile and just kept telling myself get to that turn and only a quarter mile to go you can do this. Finally got to that corner and made the turn I was really feeling the effort. It came on quickly as up to that point the pace felt “easy” as easy as running the hardest you’ve ever run for a distance can feel.

The sixth mile was in a 5:44.92 down 158ft up 62ft aHR 199

From the bump in my HR I know I was pushing it but I just didn’t feel like I responded like a competitor when Albert and then Chad and then two high schoolers blew by me. But I said enough was a enough and sprinted back at least getting Albert and one of the high schoolers but not catching Chad.

Final 0.24 in 1:17.35 down 10ft up 80ft aHR 199

Final Time 33:15.36 or 5:19/mi. That is a PR by 61 seconds so I can’t complain. I did not make my sub-33 but one barrier at a time I guess. Overall, I’m happy with the race, the time, and the relative effort. I’m looking forward to the rest of this year and hopefully continuing to have a year of PRs. This stood for nearly a decade and I have the confidence that (despite the downhill) I’m in as good as shape as I was when I was 21. I guess 30 is the new 21…

Spoke with some bloggers at the finish that I hadn’t met before. It seems like there were some good races all around MichelleL was particularly strong today. Then cooled down with Cody and Chad. We tried to catch the leaders in the marathon but misjudged and missed them. We were able to see BC though we were not able to give him any course help. Overall, a great day and I’m still not too sore so I’m happy about it all. Total miles 14-AA

Asics DS-Trainer #2: 368 / / Saucony Rides #1: 406 / / Saucony Rides #2: 389 // Adidas Adistar (flats): 189

AM Single: Recover and assess. It was already in the upper 70s at 6:30am. It didn't feel too bad but always discouraging for the rest of the day when the slight breeze is warm... I'm happy with the way my legs feel at this time. Though I know two days post is usually the worst. My quads are tired and other odd aches and pains but otherwise no worse for the wear. To the MG outlook and back. Mi 6-R2 Avg. 10:22 (missed my goal was short for half as fast as yesterday...)

Scratched the PM run as I was running late from work and knew I'd be going longer tomorrow instead, same weekly total. 

Asics DS-Trainer #2: 368 / / Saucony Rides #1: 406 / / Saucony Rides #2: 395 // Adidas Adistar (flats): 189

Single: Droppin LSD with Chad'n the Sub-bloggers on the Jordon River Parkway. This was my first time out there and there is a good amount of nice "flat" running. My behind was not happy with me running at all today after the race and by the end of the run the rest of my body was chiming in that they were in agreement. That being said it was a good chunk of distance and a bunch of fun conversation, a good way to end the week. Mi 18-R2 Avg. recovery

Asics DS-Trainer #2: 368 / / Saucony Rides #1: 406 / / Saucony Rides #2: 413 // Adidas Adistar (flats): 189

AM: Woke up early to beat the heat and get a run in before church. Just did an extended Parley's loop. Mi 8-R2 Avg. 10:11

PM: After a very full day got out the door again at 8:15pm. Got to see a great sunset to go with the sunrise I saw this morning. The wind was blowing very hard and I was coughing up dust balls... Home-Stadium loop. Mi 5-R2 Avg. 8:36 

Asics DS-Trainer #2: 368 / / Saucony Rides #1: 406 / / Saucony Rides #2: 426 // Adidas Adistar (flats): 189

AM: So far so good. Got into work early enough to get three things set-up and a run via the Stadium-SH to stop and say hi to the family during breakfast and back to lab before meeting. My legs feel much better than on Saturday. Mi 9-R1 Avg. 8:32

PM: More easy stuff. Earlier tonight, still over 90F. Thought I saw Albert but did not catch up with him to find out. Newish home loop. Mi 6-R1 Avg. 7:35

Asics DS-Trainer #2: 368 / / Saucony Rides #1: 421 / / Saucony Rides #2: 426 // Adidas Adistar (flats): 189

Single: I was a lump today. I could not get up. My alarm went off at normal time but it took me nearly 20 extra min to get ready. Finally into lab set one thing up and then out the door for an attempt at speedwork. My plan was 3x2mi at ~5:45-6 pace. I would be doing most of the fast miles downhill. After 1.5 mi warmup I started the first 2mi section and was surprised to see low 6s on the Garmin. This section is about 1/2mi before the firehouse and the second mile finished right before the turn up into City Creek.
6:06 and 5:56
There is more downhill with the second mile. Then recovered 1mi up City Creek. Turned back around and down into Memory Grove.
5:38 and 6:09
The first mile was a little overzealous with the downhill and then the second mile I hit the Memory Grove gate and turned to run up the backside of the pond and trail. With some off roading and uphill. I recovered 1mi up the ramp on the south side of the park and headed back toward the firehouse. I then turned around and ran almost the exact same mile 2 and then continued into the grove for mile 6 about the same as mile 4 but without the uphill portion.
5:51 and 5:46
Then went back up the ramp and cooldown the three miles back to lab. Saw Chad/Jack at about mile 11 I'm sure I was not looking pretty at that point. Overall, I was happy with the workout. The effort was reasonable especially considering how tired I was going into the workout. I want 90 for the week and that could probably explain the fatigue. Especially since these 4 days would have me on pace for a 105 mile week. Mi 13-T2 Avg. 8:12 

Asics DS-Trainer #2: 368 / / Saucony Rides #1: 421 / / Saucony Rides #2: 426 // Adidas Adistar (flats): 189

AM: Crazy busy work day and I just got another project added on to my plate. I've lost count of all the different projects I'm working on. I guess if I keep busy enough I won't realize how overworked I am :)... I had some other stuff going this morning so I ran from home a little later. Just toward SH and in the neighborhood to the south. Ran into this women who was going super fast. She passed me and I started running with her and chatting. It turned out she was doing a workout so we just ran about 1/2 a mile together and then I continued on. Mi 6.5-R1Avg. 9:18

PM: The day let up a little toward the end but tomorrow will actually be worse so we shall see... After bedtime went for a "home loop." When I first moved here this was one of my daily runs. I went a little faster than planned but still kept it in easy day mode. Mi 6.5-R1 Avg. 7:28

Asics DS-Trainer #2: 368 / / Asics DS-Trainer #3: 0 / / Saucony Rides #1: 434 / / Saucony Rides #2: 426 // Saucony Rides #3: 0 // Adidas Adistar (flats): 189

Single: Today was one of those days I just listened to my body. I knew that I had a lot of work today so I needed an early start but I was also exhausted so I decided on the extra hour of sleep instead of two runs today. Ended up working from ~6am-8pm minus 15min lunch and ~1hr  for dinner and a walk with the family. Out the door for my run at 8:15pm. It was starting to feel “nice” if 85+ is nice. I was completely unsure of what I wanted to do for my run. I wanted to start getting more speedwork in and decided on a completely made up workout. I’d been in contact with a former colleague of mine who is now working overseas and he sent me an article he wrote about training low and raising high. For this he means muscle glycogen. The idea is to glycogen deplete before a workout to force your muscle to better utilize other fuels. He had initially suggested a workout but I made this one up instead. One mile warmup, then two miles MP, then 1 mile recovery, then hit HH track for 4x800 with 400 rests, finally cooldown back home. I definitely felt the fatigue in my legs during the repeats but not sure if it was from glycogen depletion or just overall mental fatigue from the long day at work. Here is the breakdown.
SLC-MM 4&5, mile 4 is crazy fast but I took it easier 5:44 and 5:31
Then to the track.
2:47 (85 and 82)
2:44 (84 and 80)
2:43 (83 and 80)
2:38 (81 and 77)
I like that I maintained control and hit the second quarter faster each time but I would have liked to see them more in the “Yasso” range. But with the faster miles as warm-up and the nice finish I was happy. Mi 9-R3 Avg. 7:05

Asics DS-Trainer #2: 368 / / Asics DS-Trainer #3: 0 / / Saucony Rides #1: 434 / / Saucony Rides #2: 426 // Saucony Rides #3: 9 // Adidas Adistar (flats): 189