Getting Back In The Groove

Ran from work up City Creek to the 1 mi marker and back.  Death on a cracker slow after speedwork yesterday.  Also felt hammy so decided to take it easy.  8:50 pace.

Work up City Creek to the gate and back.  Beautiful day.  Felt a bit better than yesterday, but still sore.  This doing speedwork as a Masters runner is hard.  38:21 ttl time

Ran an easy 4 miler on the Lagoon paths this morning.  Nice cool temps and felt like I could have run faster, but am saving it for the 5K tomorrow.  32:20 ttl time.

It has been years since I ran a 5K, but when I found out this was being run in my absolute favorite area ... City Creek Canyon ... I had to sign up.  I did a warm up with my huz and jogged to the City Creek gate and back.  2 miles.

 Lined up a couple of rows from the front.  Lots of joggers, strollers, and DOGS.  No idea why dogs were allowed.

Took off fairly conservative as the course climbs at the start. 7:13 pace for the first mile.  Course  continues to climb for another .6 or so then turns and runs down down towards Memory Grove.  7:11 pace and slipped on dog poo.  Yuck.  Last 1.1, I put on the guns.  6:15 pace!

 3rd female overall and 1st in AG. 

 Fun day, lots of give aways, great food.

 Jogged back up towards the canyon and back to the car for 2 additional miles.

Ran 5 easy, recovery miles with my huz after work.  Crazy day at work, then the dentist, so it was very nice to run.  Ran the Lagoon bike paths.

Today was a rare lucky day, I ran a double. 3.5 miles at lunch and 7 miles after work!  Nice!

 For the lunch run, ran from work thru the aves.  Approx 30 mins, so very slow.  After work, met my friend Kil and ran from the capitol up City Creek to the 2.5 mile marker (just below the treatment plan) and back.  Very enjoyable run.  

Ran from work to the City Creek gate and back.  Nice day, but slower than I planned.  Did Pilates at night.  Great class!

Was going to cross train today, but the weather was too nice!  Very cool temps for June, but sunny and great for running.  Snuck in 3.62 at lunch.  Did the office thru the Aves loop.  29:26 total.  Felt pretty good, except the piraformus lit up.

Met Rachel & Heather at Weber Stadium and hit the trails. I don't know these trails very well, so generally just follow the gals.  Very cool morning which is odd for June, had to wear a long sleeved shirt!  Beautiful tho!  Rachel and I ran the loop with Heather bringing her back to the stadium in 1:09.  Heather is pregnant and thats about all she wanted for the day.  I wore my Garmin 405 and it registered 7.2 which we are sure is short.  The GPS is really bad for trails like these, lots of switching and hairpin turns.  We are guessing more like 8 miles.

Then Rachel and I went back out towards the Pipeline trail, pretty flat for another 4 ish miles.  Total for the day is about 13 we guess.  Not sure which is the nice thing about trails.

 Very grateful for this run with good friends!

Slept really bad last night.  Howling winds down the canyons made it hard to sleep well.  Then woke up at 5:30 ready to get up.  Ran 6.2 recovery miles with huz.  Probably 9:00 pace.  This is my highest mileage week since preparing for the Nike Women's Marathon last fall, so I am ready for a day of rest!

Rest day.

After taking Sunday off, I was thinking I would have some bounce in my step and could even do some strides.  Not the case.  Temps were about 70 degs and slightly windy at noon when I ran.  I took off planning the usual run from work up the canyon to the 1 mile marker.  Ran into a few people from the City Creek group so ran slow for the first two miles and this was okay.  However, when I continued up the canyon by myself I was breathing harder than I should have.  From the gate to the 1 mile marker was 9:00 pace.  Not good.  I turned and ran down to the gate 7:18 pace, then to Memory Grove 7:30 pace, and back to work 8:00 pace.  Overall, the time was 56:43.  What concerns me most is that I am so exhausted.

Thinking of taking it super easy till Wasatch Back this weekend.

Usualy 4.7 mile run.  Tried to keep it easy 37:43

Hamstring was feeling good, but I didnt want to chance messing it up before Ragar.  I opted to cycle 20 mins easy then ran 20 mins.  Felt great!

My first leg of this year's Wasatch Back Relay was leg 7.  Our team, Full Nelson, started at 1:30 and I was expected to take the handoff at Eden Park at 6:10.  Almost to the exact prediction, teammate Tim came barreling into the transition and I took off.  I had some sort of mishap with my Garmin 405, but thats another story.  I was running and immediately passed two gals, but felt like my breathing was off.  Temps were very warm and I felt dehydrated.  Didnt know why.  I drank enough fluids during the day, but felt off.  I kept running and picking off people, not bothering too look at my GPS, and felt just "okay" and then died the last mile or so.  I passed a guy soundly, but then he didnt like being chicked and passed me back.  Total time reported by our team was 27:23 but my GPS showed 28:34?  I have no idea on the discrepancy.  I uploaded my workouts from the GPS and it shows the "moving time" to be the same as what the team reported but the actual time more.  Don't understand this because I didnt hit stop or anything.  I ought to go back to the good old Timex?

 We didnt hang around the finish so don't know how our team placed.  Overall time was 23:08.

I feel like the slacker on the team mileage wise.  Leg 19 was 3.8 miles climbing out of East Canyon to Hogback Summit.  It seemed harder than rated Moderate, but still very enjoyable.  I took the bracelet around 1:00 AM and there was a full moon.  Temps were a balmy 34 degs and I wore gloves, a beanie, shorts, but two long sleeve shirts.  Quickly I was too warm.  I started off with breathing issues again, but just tried to focus on passing people and was amazed at how many I passed during the climb.  I counted 22 people that I passed and most were walkers.  I tried to just keep moving and felt strong.  Total time was 30:49 for 8:06 pace.

 Leg 31 was an easy 4.2 miler thru Heber.  I took the bracelet at about 8:20 and felt really good.  Passed 54 teams and just kept moving.  Total time for this leg was 28:32 for 6:47 pace.  Still not sure if this leg was accurate.  My GPS showed 4.06 vs. 4.2.

Day of much needed sleep and rest.  Took the family to see Super 8 and dinner for Father's Day.

Ran at noon from work up City Creek Canyon to the 1 mile marker and back.  6.7 miles 53:17.  Felt pretty good except the glute started tightening up on the way down the canyon.

Gorgeous day for running!!!

Did 2 mi easy on the TM at noon, then 4x800 at West High after work with K.  Paces were 3:19-3:29.  

Ran on the mill at work during lunch.  Too hot outside.  Did 16 mins of pyramid speed.  Started at 7 mph and inc .3 every minute till reached 9 mph, then back down, then back up.

Lagoon trails to Glover & back.  Got out early.  Nice.  Avg 7:50 pace.

Woke up this morning feeling less than stellar.  Headache, achy body, etc but opted to go ahead with planned 12 miler.  Started at Einsteins on S Temple in SLC and ran up City Creek Canyon to the Power Plant.  Ran with R, so pace was very easy, too easy maybe but given how I was feeling I was fine with it. 

 Morning was gorgeous with lots of runners.  After the run, we got bagels at Einsteins and I started feeling yucky again.  Went home, cleaned up, napped for an hr, and still feel achy.  Maybe I am getting a bug?  Will take it easy the rest of the day.

Rest

6 miles TM at work.

Met a friend at Liberty Park before work.  Set the Garmin 405 for 10X1:40 to simulate 400s.  This is always tricky at Liberty Park because the reception is often off.  Felt good and easy tho. 6 mi total.

 4.1 on the TM @ work after work.

This was a dumb workout to do the day after speedwork, but I decided to park at the capitol and run up to the 2 mi marker and back for an easy 6.  Problem was I pushed it on the way down.  Mile 2 marker to Mile 1 marker was 7:00 pace, Mile 1 to the Gate was 6:46 pace, then the Gate to the Capitol was 6:50 pace.  Not stuff recovery days are made of!

Definitely felt Tues & Wed workouts, so opted for an easy run but you know you are in trouble when easy runs feel hard.  Wanted to walk but didnt.  4.7 miles at probably a 9:00 pace.