Have a little faith

Up millcreek canyon. Snowed 2" night before. Could have used yak tracks. Probably an extra mile slipping around on the ice. Wore me out running 7 miles up in the snow. Comming back was great as the plow salted the road. Time to the 7 mile mark was 1:07, carying water. Ended up with 1:57 total 14 mile trip.

Very stiff after the 14 yesterday. Went on foothills to the water tanks. Finished in about 58 minutes.

Up to top of Gilead, back to Neff's, down Oakridge to the overpass, and back home. 35-degrees. Tried running downhill on the balls of my toes, like the barefoot running group says to do, which is a more natural way to run. It reduces the hill striking. I ran faster downhill than I ususally do, which is good, and it felt easier on my knees. However, I could sense the calf tightening.

Black Sheep. Started at Steiner, warmed up to student services building. Then did 6 x ~ 800 up hills about 80' each. Straley called this - Sponge bob square pants game. We all ran the first 800 together. When the leader reached finish, he yelled Stop.  Then we measured how many strides from the finish we were. We counted this many steps from the start (shortening our run), and that became our new start. The leader started from the true beginning, and it was our test to beat him to the finish, which I never did.  Then depending on if we finished ahead or behind Sponge Bob, we were penalized or rewarded 3 big steps.  Straley makes these runs very interesting and intertaining, but he pushes everyone to do more. He works as hard as anyone.  

Loop up behind Eastwood to water tanks, down 33rd to Skyline. Temp - 20-deg. Keeping it slow and short for Saturday's 20 miler.

25-degree morning, overcast. Broke the 21 mile run into two sections. First 10 miler: (time 1:20) went across Parleys, down to Highland High, along 17th, and home, where I changed out of wet shirts and hats into two dry ones. Had 12 oz. water and a GU. Rested about 5 minutes.  Second run went up millcreek canyon to gate. So glad I took 7 oz. water and a GU. Even then, I smacked the wall with only 1.3 miles to go. I couldn't believe it. Had nothing to give, even going down hill. Stuffed my face 4X with ice cold snow just to help replenish. Still, I could barley walk for 0.8 miles, until restored enough to run the last 1/2 mile. Time for this 11 mile route was 50 min's up, 50 minutes down. Last mile took me about 18 minutes.  I stuffed my face with toast and caramels as soon as I got inside. Nearly fainted. After 10 marathons in 2009 I'd should have known better. Needed to carbo load and stash a drink.

Ryan & I went from the gate to elbow fork on the snow. Wasn't planning to run today, but needed to get Ryan out. It was good.

Blacksheep track around Sugarhouse park. Once to warm-up and mark. Twice doing hills. Four hills each round, and four intervals on each hill. Temp-17-degrees. Sun starting to inch up by 7:10.

Left 8:30 PM to gate up millcreek canyon. Met with Ashworth to run on snow up to elbow and back, then drove home. Peaceful and quite at that time of night. Ate too late for the run, so stomach suffered.

Morning 5.5 miles up millcreek to the gate, then 7.5 down pipeline from Burch Hollow. Rattlesnake was icy.  Later in afternoon, went 5 miles around eastwood. Slow and stiff from morning run.

Civil rights day. Snowed 1.5", went up rattlesnake to the front look-out. It was slick. Needed yak traks even going up millcreek.

Ran slow, uphill from Todd's banjo lesson to home.

Typical loop down to 23rd and up around eastwood. Had snowed lightly. Wasn't cold but felt cold, maybe low atmospheric pressure. Muscles were stiff. Made it in 1-hour. Talked to Larry on the road, and waited 2 minutes for a light to change.

Thursday group through Holladay, from 2000 and 33rd. Did not take the canal road. Total distance 8.9 miles in 1:07. Was snowing some heavy flakes, but hadn't really stuck to the road. Temps were warm, ~ 37-degrees.

Avg Pace 7:20

13.3 miles at 1hr 43min, light snow but warm. T~34deg. Went the loop to base of big cottonwood canyon, down through holladay, and back by way of thursday's course except turning up by tanner's. Was hurting a little in the lower legs. Felt stiff at times. Next week would like same course, then after refuling, head up canyon for another 8 miles. Six more weeks to Red Rock

Speed workout at Liberty Park. Light snow. Lap #1: warm-up lap = 1.5 miles. Lap #2: 1/4 @ 5K pace, 1/4 @ 5K, 1/2 @ 10K pace. Lap #3:  full around at 1/2 marathon pace. Lap #4: 1/2 @ 10K; 2x1/4 @ 5K. 1/4 lap recovery jog before the full lap run. Then a finish lap #5 to cool down.  I liked the full lap run, which mimics more of the marathon training.

Thursday - big group, from 33rd & 20th -  holladay loop. 8.9 miles @ 1hr 7 min. Temp~33°. Dry and clear.

Avg pace 7:20

Went up to top of Millcreek canyon. Half of the 4.5 miles of snow were fine. The second half was too soft and it slowed me way down. I walked a lot, at time sinking 3" in the snow. Just couldn't get the fire hot enough. But, the canyon was gorgeous as the sun came out into the little pockets and the sky so blue.... I hit elbow @ 1:03 - a good time. But it took 46 minutes to go the next 3 miles to the top. I Turned around @ 1:49, and it took 1:40 go get home. I had to fuss with a frozen juice bottle and I needed liquids bad. I left my watch running back at the gate as I drank about 20 oz of slushy gatorade. Even my GU was frozen.