Have a little faith

I ran 4 miles from home to Wasatch Drive and Thunderbird where Craig Romrell was parked. From there we went 11 miles around Monument Park, through research park, into Fort Douglas, back up to the Fort Douglas cemetery. We did a little sight seeing, read some plaques on old monuments and tombstones. Ran down to 15th and 17th, slipped and slid on a muddy trail behind Wasatch Presbyterian. With no way out, we ran back to where we entered and ran steadily up from 15th to 25th east, then over to Craig's truck. It has snowed the last three days and even this morning there were a few flakes among the rain drops.  It was 37 degrees at 8:00 this morning. I'm going to take Ogden a little slower this year. My knee is bothering me more than ususal.

Starting the week off well, with an 11 mile run up and down Millcreek Canyon. The snow is solid on the road above the gate. Last year I was running to elbow fork, 1 1/2 miles above the gate on only small pockets of snow. There was black ice all over the road above Millcreek Inn, at 4 miles. This slowed me down a little, along with the head wind. Hands were cold. It must have been 25 degrees at the gate. Time was 1:32. Pretty typical for a cold morning run.

Black sheep workout at EHS.  Haven't been to this camp for nearly 3 months. Felt good, but took it easy. Straley called it the "revenge of the not so fast". Basically 8x400's, 3x300's, with 1 mile warm up.

The Monster! I was the only one in line at 5:30 to ride the ride to the top, 850'. Time was slow: 27 min to top, 53 total ~ 9 mpm.  Heading to Boise tonight, so won't make a run tomorrow.

I didn't really want to take two days off this week but work allowed no time to run, and it still doesn't. So I made this mornings run count. I went up the Monster, reaching 2.5 miles and 850' climb in 26 minutes, about average. Dropping down and back up the 1 mile to Neff's, with 250' climb in another 8 minutes. That was good. Then down 1.5 miles to Millcreek canyon, got a drink, and ran up to the snow gate. Except there was no snow. Last Monday there was 6" of packed snow. I wanted to run up the road and see where the snow line was but didn't have the time. I finished the run in 2:08. I'm guessing my total gain in elevation to be 2300'. It put some blood in my legs for sure. Though it wasn't necessarily the type of teraine of Ogden marathon next Saturday, I still had fun. And afterall, that's what it is all about.

Want to tone up my feet to the Nike's. They've blistered my feet both marathons I've run them. Back of my legs and glutes have been stiff and sore.

Went for a quick run up to rattlesnake and back. Time up ~ 16:45. Down 13:00. I did it under 30 minutes thanks to the Nike's and cool temperatures.  A climb of about 700 feet.

Another nice run. I wasn't as mentally prepared for this, hence a slower time than last year by 6 minutes. Also 5 minutes slower than Salt Lake Marathon 4 weeks ago, which is more difficult. I erred by not taking any nurishment until the damage was done. I kept waving it off, feeling fine. But between mile 18 - 21, I just couldn't go. I distressed over it, then I got way hungry and realized I was low on fuel. I had a banana at mile 21 and a GU at 22, then started drinking power aid. That sort of brought me back into the game and I slugged it out. I never walked, but did waste a minute looking for something to eat at a table where there was only drink. Putting in my ear buds and listening to music at 21 helped get my mind off the slow down.  Overall a plesant day, but I've been a little more stiff than ususal. Getting up at 3:00 to get to Ogden and catch a bus makes for a long day.

Had to get out sometime after Ogden, and this was the day.

Must have been the masochist in me to break out of my post marathon rest with a 12 miler that climbs about 2000 feet: Up Monster down and back up to Neffs (1150'), down to millcreek, up to water towers (400'), down through Parleys gulch and up to 27th (200'), then around the S-curve and home (250'). 1hr : 36min. Wanted to add another two miles but around 10 miles, I was beat, and barely made it home.

Awoke to run at 6:00, but there was snow on them thar hills. Romrell and I agreed to postpone until later, so by 3:30, we went up Millcreek Canyon, dodging snow between the gate and elbow fork where we turned around. The road was covered with 2" of slushy snow above elbow.  I did fine, until about mile 3 from home, and my right knee hurt too bad. I had to stretch and go slow for a mile, picking up speed the last 2 miles.  Grateful to get back. I need to work on some mid-distance runs with speed.

Under dawns early light; 1:19:32 ~ 7:48 pace Down upland to Melbourne; across to Highland. Up Parleys way and through Country Club area, to 21st, up to Wasatch; across Parleys Canyon and home.

Thursday's group is no more :(  They really moved the pace along. I waddled where I used to sprint. Went through Holiday.

2:29:00 ~ 8:25 pace. Slow, I know, but I'm glad I got this distance in. My weekly mileage has been a little low, so I needed to bring it up to about 40. Maybe next week will be as good, then taper for a week to the marathon. Included in this 17.8 mile run, was the Monster, which is a 12 pmp pace. It was nice and cool. My route went out around 7-eleven, by the old mill, Casto Lane, Wander Lane, Hillside to the S-curve, up to frontage road past Skyline. 

Last Saturday, the snow was so thick and soft above elbow fork I turned around. Today I made it to thousand springs, 2 miles above, running on or crossing about 1/4 mile of snow fields in 2 miles. I turned back because I planned to meet Ryan at elbow. He ran from the gate. We met and I persuaded him to take the pipeline to Burch hollow. His knee gave him great pain. The road is best for him, as he can swing his leg out without bending it so much.