Bob's blog

Ran on trail this morning. Started out at Burch (in Millcreek Cyn) and ran to Chruch (great way to observe the christian sabath), back to Burch, up to Elbow and back to Burch. The trail is in great shape. A few patches of snow/mud at the top of the climb toward Elbow.

Legs felt fine after yesterdays run.

After reading Paul's blog about running every day vs. skipping a day now and then I thought I would chime in. I try to run every day. My legs feel like they are in the groove if I give them that stimulus every day. When I take days off they feel sluggish, like they have not gotten to stretch out for a while. With that in mind, it is important to take easy days frequently. I run at least 3 days pre week easy and I don't let mr HR rise above the 140's (70% max). Kind of  Lydiard philosiphy.

Ran an easy zoo loop. Took the ups and flats easy and worked the pace on the downs a bit. The calf seems to be holding. No pain or lingering effects that I can detect.

I tried to run my city loop. It was not raining when I started running and it looked like I had at least a 1.5 hour window to the west. I got .5 miles from JM when the rain started. The hail started at 1 mile and at 2 miles I was ringing wet and my shoes were hard as rocks. The wind picked up at that point and was beginning to sting my eyes. I turned around at 2.5 and headed back to JM. By the time I got back, the rain had stopped and I was totally discouraged. 

I gave up on more running as I was freezing and decided that 5 miles would do instead of the planned 13. Such is life. 

Got on the stationary bike when I got home.  

Ran hill repeats in the Lindsay Gardens cemetary. 

Started with a 2 mile warm up. Started repeats at bathroom on center st. Ran up to 11th ave. Each one was .3 miles.

Repeat 6 times.

Splits ranged from 2:27 (1st) to 2:18 (last). I tried to run even splits but my body needed time to adjust to the hills. Got faster with each one.

I was happy with this workout because my splits were faster overall than the last time I did this workout and the weather was much worse. In fact, I had to close my eyes on some of them because th rain/sleet was stinging so badly. The temp was 8 degrees cooler at the top of the hill than at the bottom.

Ran an easy city loop today. The goal was to go as easy as possible but still keep form. I really want to recover from yesterdays hills before I try to push it on saturday's long run. My legs felt fine and the run went by quickly (which is rare on this loop).

I added part of the SL marathon course to extend it a bit and get used to running down hills again.

Course at:

http://www.gmap-pedometer.com/?r=815519

Ran 8 easy miles on pipeline with Mike. I needed the recovery day.

It was good to see Mike running again. He looks fit and symmetric. No favoring one side or the other. The pain must be subsiding or he is tougher than nails or both.

Ran on the SL Marathon course this morning. When I was setting out bottles I saw Steve Ashbaker on the course. He looked fast.

Course at:

http://www.gmap-pedometer.com/?r=820535

Legs felt fine the entire way. Worked some tempo paced running in from 7th mile to 13th mile. My stomach went sour at the end of my tempo paced running (hence the end of the tempo) and slowed me down to Marathon pace. Finished up the run at the 13.1 Salt Lake marker. Overall 2:04.

Note to self: never eat strawberries and cream oatmeal before running a long fast run. It comes up as a red pasty foam and really burns the lungs.