Age is just a number.

AM-Easy 12 miles on the standard parkway and bench route. No time, slowly warmed into 7:30/mi pace effort. Legs felt a little depleted but other wise fine. Actually felt better after it was over!

PM-Easy 4 miles at 7:30/mi pace on the treadmill this evening. Felt relaxing while watching the tube.  Legs ok just a bit tight in the hamstrings. I am surprised that I held up this well after running a marathon in Nike Mayflys!

AM-Easy 10 miles out to the JRT trailhead and back. Slow aerobic running today only. Legs are feeling better  but I could definitely use more sleep or the day off.  After spending this last weekend at the races I really do not want to go back to work. Spending time with all of the bloggers and getting to know them has really inspired me to look for something more in life. School and a different job is pressing on me more and more all of the time. I know that I am capable of much more than where I am at both in my profession and my running. Time to break out and make the changes no matter how difficult they may be. 

PM-6 miles at med aerobic effort. 6:20-6:45/mi.  Sandy parkway trail.  Felt better this evening after a couple of miles. I know that this is somewhat risky after a marathon doing training like this, however a little overreaching is actually beneficial if the background has been there in the past and it is not continued for too long. But it may be a case of too much too late. I guess we'll see how it works out at St George.  Something tells me that this race is going to be special no matter what happens though.

AM-Had to be up awful early today, like 4:15 am in order to get the run in with having to drop off a vehicle and getting to work earlier for a CEO arrival. 10 miles total this morning in 1:04:56.  Uptempo on the return trip. 6-7/min/mi. 7th east route.

PM-Easy-medium effort run on the treadmill tonight. 6 miles total at 6-7/min/mi. Progressive from mi 2-5. Very slow warmdown to help maximize aerobic gain.  Strides at the end for turnover. Training heart rate seems to have improved a couple of beats per minute.  Noticed improvement in resting and standing heart rates as well.  RHR-36 bpm. Standing-40-42bpm. 6min/mi at 1% -142-144 bpm.  Overall decreased effort tonight for the run. Good sign especially this soon after a marathon.  Recovery is not quite as good as after Salt Lake, but I am still making gains it seems which really excites me for the possibility of a really good marathon in St George. Knock on wood right?

AM-2x2 mi in 10:48 and 10:44. 1 mile easy in between. Comfortably hard. If there is such a thing! Worked into the second going slightly uphill at 5:29 and then down in 5:23. THr-158-160 steady. Short on time this morning so only 8 miles total. Felt pretty good to get some faster paced work in.

PM-6 miles easy around the parkway. No time.  I can't believe it's dark already, even in the mornning.  Winter is approaching like a downhill freight train.

AM-6 miles at 6:45-7min/mi. Out towards the JRT and back.  41:16 total time.  Headed out for my second run now.  Got a new pair of  Air Zoom Skylon for the marathon. Anyone ever wore these before?

PM-Crazy 10 mile fartlek tonight. Warmed up at 7min/mi pace for a mile then gradually progressed to 6/min pace over the next and before I even knew it I came up to my quarter mile markers on the Sandy Parkway after coming out of Draper.  Decided to run this one comfortably but quick. 1:18, ok thats only one though I said to myself so lets do a half mile and see how that feels.  I ran by and scared some lady out of her mind while she was on her cell phone. Ooops.  Hit my chrono as I flew by the next pole, 1:18 again, hmm this is really weird I should not feel this good clicking 78 sec quarters on this part of the trail.  Keep going! I said to myself.  Being dark now, the intersection looms into view,  Click it again and I fumble with the light switch, 1:17! Slightly down on this one though. I remember what Paul said about the TOU half marathon, "It was like a video game.."  Decided to back off because now I was in traffic headed toward home. Ok, I'll try my 1.5 mile stretch for the last long surge just to make sure I'm not deluding myself.  Ran it semi hard like the first miles of the Ogden marathon. I felt like laughing out loud and saying to myself, oh man this is so cool! I ran up 7th east and then down 114th into the Falls in 8:02 for 1.5 miles. And it felt like I was running on a cloud.

AM-5 easy miles at 7/min pace this morning. Long run tomorrow so I want to be at least somewhat fresh for it. I'm just not sure where to run. It needs to be downhill in nature with maybe 1 or 2 sections that roll up and down. 

AM-17 mile MP run. Dimple Dell Cnyn loop to home.  I have run this one a few times before and it rolls enough in the middle to make you sea sick but it has a section which comes straight downhill and levels off only to come crashing downhill again for another 3 miles and then levels yet again for a cooldown mile.  Last  mile in 5:12, 1.5-2% downhill. THR-154-158 bpm. 1 mile cooldown afterward. Better splits by far for a given HR on this stretch. It's teasing and killing me at the same time into thinking an Olympic Trials qualifier at St George may be possible. I felt relatively strong on this run and could have went a lot farther but held back because I know the real race is only 2 wks away. Glad I did because I felt it later.  Funny thing is that my resting heart rate does not reflect it this morning. It was right around 36-38 bpm. I am a little stiff in some places though and the left knee is a bit sore also. Monitor that one for a while.