Age is just a number.

Long run today by going from the old neighborhood up North Temple and all the way to the top of City Creek canyon and then back through the aves.  Connected some additional mileage to an old course route of my Dad's.  He claimed this made him strong before Des News.  I can see why now..  Cranked out 12x1 min hard as possible with 2 min jog recovery coming back down.  What an amazing route! It was cool, very green and pristine especially at the top.  Also surprised a rattler on the way up,  yikes!!  That was kind of cool I thought to myself even in spite of the nerve racking nature of the encounter.  However I do prefer my wildlife encounters at the zoo thank you very much!   I passed only a few runners on the way up and kept wondering where they all were?  

 As I drove home past Liberty Park I got my answer.   There was what seemed like a numerous host of runners, joggers , and all sorts of weekend warriors decked out in the latest gear and hydration crap you could imagine.  And some in almost nothing at all!  And in that mass of sweating humanity I saw this one guy in black shorts moving at a pretty respectable pace so I slowed and attempted to get his attention.  It was James Moore, AKA Fiddy on the blog.   But it was to no avail..  I thought about getting out and saying hi but I remembered I was due for home and church soon.   These weekend mornings just go by way too fast I was thinking and especially this morning.  But on the bright side for the first time in a while I felt like a runner and not a competitor out for his daily training slog.   And that was needed so much today you know..  

PM-I knew this afternoon by the way my energy level and weight had come back up I was in good shape to pull a double hard workout.   Nothing overly taxing like 800s or mile repeats but a good warmup followed by some fast miles on the way home going as my body and legs felt.  It really surprised me how I was feeling this afternoon after yesterday's long run.   But then again I was pretty good in my recovery and rehydration efforts.  I drank juice, water, and milk often, ate every two hours and took a nap afterwards.   It made a huge difference.  I had too good of a recovery week last week also with a little less mileage than I wanted.  Oh well nothing lost though.  On second thought it may have made the difference?

 /  10 miles in 1:01:14 on 13th loop./  First 5 in 33:46 with the last 5 in 27:41./ 88-90 F./  Quick walk jog cooldown with some static stretching after.  A little stiff at first in the ankle and lower calf area but went away as I warmed up slowly.   Out..

PM2-Easy 4 mile jog at 8-9/min mile to flush the junk out of the muscles.  Took an ice bath and then soaked in warm water several times right after the 10 miler.  Not sure how much this works but I'll give it a shot for a while.   

AM-Recovery run for 6 miles at 7-8/min pace. Rio loop.  Last 3 miles felt really easy at 6:50-7/min pace.  Last 2.5 timed at 17:27.  

PM-Debated about a second but I really need to be fresh for work tomorrow.  Besides, it's a recovery day and I need to keep the mileage pattern varied.  Peaks and valleys..

PM-13 miles easy to medium effort.  Down to JRT and back home.  Hotter than hades again..

AM-Easy aerobic maintenance run of 12 miles with first 6 at 7-7:30/mile and the last 6 miles at 6:30-6:40ish range. 114th old home loop.  Still dehydrated a bit from yesterday evening.  But 76 F this morning felt cool compared to lately.  Stretching after..  Reminder to drink more fluids as I'm starting to cramp up now.

PM-Easy 6 miles at 7-30 with last 2 at 6:30ish pace. 90-92 F temp. 7th and 100th out and back.  This one is revealing this evening as my legs were tired but once warmed up I just cruised at a lower exertion than say a month before. Sooo.. I was thinking that good it's time to cut back the mileage and start a really good taper.

AM-VO2 max intervals today consisting of 10x2 min as hard as possible with 2 min run recovery.  According to my last interval which is a precise measured distance that gives me roughly 4 miles of VO2 work. Very satisfied with this run today and I wanted to run more, but more is just going to take too long to recover maximally in time for the marathon.  /Total time-1:11:33/5:57/avg pace./

PM-Family needed me tonight.  Besides, the hay is in the barn now anyway. 

 TEGENKAMP IN 12:58!!     BRUSSELLS 5OO0 M  First Ritz, then Teg.   Is this the beginning of breaking the psychological wall against the Africans? 

AM-Easy 5 miles at 6:30/7min/mile pace.  33:30 total time.  Run later this evening when Kim gets home and can be with the kids.  

PM-Nah.. not really needed.  At this point for me I have pretty much done all I can do until after St George.  Time to just maintain and recharge the batteries :)