track fan

1:35:15 - ran up through Federal Heights (from work) to 11th and up City Creek Canyon.  I listened to Anna on the way back and let her talk me into running on the "trail" for a bit on the way back to the office, snow up to our knees (she said it would be packed down ... I got to say "I told you so").  Interesting and definately a workout, but not quality running time.  Very pretty today ... the run was just "putting in the miles" and we did.

Happy Weekend bloggers.

54:28 - ran to Liberty Park.  I lost about 30 secs screaming at a car at an intersection today (yes, dumb I know) ... but let  me explain.  First, on my way to the park I was running in the street - the streets here in SLC are famous for how wide they are (Brigham Young made many of them wide enough turn oxcarts)  - the sidewalks are really slippery and the roads are nice and plowed.  Well, you would think, with wide streets, running against traffic and wearing bright road-worker green would make one safe enough to run in the street.  You would be wrong if you think that because some drivers actually TEXT while they are driving ... so this guy ran me off the road (missed hitting me by about 3 inches).  But wait - he is not the one I yelled at.  Later, as I was coming from the park (again going against traffic) at a crosswalk - WITH THE LIGHT - this guy was making a right-hand turn just as I got to the corner.  I had to slow down because there was about 5 inches of snow/ice leading to the sidewalk.  He doesn't even slow down - I wasn't sure if he was going to hit me or not ... so I stopped and yelled at him.  This did not make me feel any better, as a matter of fact I felt horribly guilty all the way home.  Even though technically I was "in the right" it really didn't help anyone (especially since it slowed my run down). 

So, there is my confession and one of the many reasons my time is so slow (the other being it was my recovery day, and I was tired anyway!).

Be careful out there bloggers!

1:39:54 - Very windy today (gusts of about 25mph).  I did two laps at Sugarhouse park by myself (12:46, 12:16) then 6 with Anna (11:59, 12:15, 13:47 (bathroom), 12:18, 12:09, 12:06, 11:56), fastest 1.4 mile loop was 8:31, slowest was my first one by myself 9:07.

I felt suprisingly even though I have this really weird pain in  my left leg (I think it is my IT band) that never got better on the run - though it did not get worse either so I just kept going.  I am going to have to use my foam roller more faithfully again it seems.

Still hasn't snowed again yet, but you can definately tell it is going to~
 

55:14 -- very very pretty today, a little slow because we had some snow last night, and by the time I was finishing up my run it was really coming down again. The big puffy flakes, I guess all tolled we have gotten about 3 inches so far. 

My legs were tired, but I really felt pretty good today. Even my sore leg was doing better (after I spent 15 mins on the foam roller this morning, crying like a baby).

1:19:16 -- 40 min steady state run on Wasatch Drive - most miles were too fast (and I paid).  Ok, I have a psychologic barrier at the end of the faster portion of this route.  This is the second time (the first time was the tempo run I ran here a few months ago) that I could not make it up the final hill at a fast pace.  Both times I felt really ill and had to catch my breath before I could finish the run.  I HATE this hill, I always feel like a loser.  So, my steady state run was really only 39:15!  I suck.  Anyway, I was supposed to run at about 7:50 - 8:00 min pace, I ran most of the them at 7:44 - 7:50 and then had a stupid 7:23 in there. Then ran the 2 miles uphill back to my office.  I am going to beat that hill one of these days!

I am still not sure if I will be doing the 10K on Saturday.  I just can't decide whether my head is in the right place - I know it will be way off my PR (since I am not even close to racing shape yet and have not done anything like 10K training for 2 years), and I have not raced at altitude yet, and I just don't know if I want to have such a slow race time. Anyway, it also depends on my sleep for the rest of the week, I am in the middle of grant reviews right now (I am off to the NIH next week) -- so my sleep time is limited and I am feeling a little run down.

Keep safe bloggers ...

about 4 miles + 12 x 150m strides w/1` recovery.  55:08.  Still a little tired. It is a tough week/month. Not enough sleep and too much stress. Pretty much resigned to run on Saturday (notice I did not say race ;-) ). Hope the sun comes out tomorrow afternoon (no way is it going to today - looks like another storm is on its way) and melts the road a bit!!

Glad all my Tennessee friends are ok ... feel really bad for the folks in Memphis and Jackson.

Easy run today, just to keep limber --

10K + 1 mile w/u 2 mile c/d

Nice race, small and well organized. I got to meet a bunch of bloggers!

I was apprehensive about this race, not only because I am not really in the best of shape, but it was my first race at altitude. Overall, I was pleased with it as a workout ... consistent and a solid effort. My goal was to go out at about 1/2 marathon - 10 mile effort and the run the last two miles at 10K pace ... I ended up running a little faster at the beginning and just holding on at the end. Splits were 7:32, 7:33, 7:35, 7:24, 7:22, 7:22, 1:29 ... slight headwind the first 3 miles, so pretty even pace ...

Good people, solid run, who could ask for more?

Happy weekend bloggers.

1:21:18 ... 6.5 laps in Sugarhouse Park + a little bit to the bathroom and parking lot - probably a little bit longer than 9 (but not by much) - according to Anna's garminwatchathingy we ran about 8:45-9:00 pace the whole way.  Felt good, and easy (even the hills).

I am leaving for DC really early in the morning tomorrow -- my blogging updates will be late ... but I will be running!

Have a good week bloggers.

about 54 mins -- it was dark and cold ... and I had to run to the airport soon after the run.  I had a nonstop flight to DC and so I grabbed a smoothy from the airport ... other than that, I had an english muffin and a boiled egg for breakfast.  Well, sometime about an hour into the flight I was very very sick.  I seem to have gotten food poisoning (from the smoothy?).  I was so sick Monday night, I am not even sure how I got from the airport to my hotel, I looked like a ghost.  I won't go into details, but Monday was a long night and I had no water (or anything) in my system by Tuesday morning. 

1:00 - run on the I-66 trail to Mt. Vernon trail + 11 x 1` w/ 1` recovery.  It was cold and wet (35F + rain), very slippery on parts of trail that ran on bridges.  I had wanted to do 12, but  I had a very long day Tuesday -- my meeting went from very early in the morning until very late at night (grant reviews) ... and my stomach was still queasy, so I did not eat much.  I had a power bar before I went to bed last night, and then another this morning ... and I felt much better this morning, I am pretty short on calories (and maybe still a little dehydrated).

Things are better here ... I hope all you bloggers are doing well.

Probably a little longer than 9, but not quite 9.5.  Ran out and back on the Rock Creek Parkway here in Maryland.  Everytime I run on this trail I am impressed just how beautiful it is!  Amazing to have such a nice commune with nature in the middle of the hustle and bustle of a major metropolis.  I ran by the LDS temple (I think it is in Bethesda, but I am not familiar enough with the delineage of the neighborhoods in suburban Maryland, so it could be more in the Chevy Chase area) - it is beautiful and I had never actually seen the backside before, only the view from the freeway.

Well, back to SLC!  Hope the snow did not ruin anyone's run yesterday.

1:14:11 -- hohum.  Today I had a 50` steady state run planned.  Well, I got in very very late last night (flight was delayed) and I had to get up super early because I had to teach this morning.  Basically, I felt really run down (and sick to my stomach) -- so, I decided to modify my "workout".  Anna and I ran the first couple miles fairly slow and then pushed the pace slightly (we ran around 8:05 - 8:20 pace) for about 5 miles or so.  I did not feel any worse at the end, so I think it was just about the right amount of work -- and all I could really hope for right now.  I am trying really hard to be thankful to be running at all ...

Be well bloggers!

53:16 - easy run to Liberty Park, 2 laps and home again.  Pretty chilly today -- but not too bad.  

Happy weekend bloggers. 

1:38:54 (8:48 average) -- 8 laps in Sugarhouse Park. Can you believe it, I am getting another cold. My throat hurt yesterday and I was coughing this morning ... it does not feel as bad as the one had last month, so I am hoping I can fight this one off ... bummer.

1:12:34 - 60` steady state run to Liberty Park, 4 laps, and then home.  Since I have a cold (not as bad as my last one, this one is in my nose and up) I just ran by feel, but did record my lap splits (need to put them in later) - basically the laps were 7:55 - 8:05 pace and it felt pretty easy (until the last 5 minutes).  I did have two stops - one bathroom break and one interview with channel 5 crew !  They wanted to talk to me about whether or not I felt the air quality affected my run.  I told them, "we don't have a treadmill, so it is run outside or not run ...".  Since I am coughing because of my cold anyway - and I was doing a steady state run - I don't know if I feel the red air or not; but is sure is ugly!

I am  not sure I am running the 15K this weekend, I don't feel horrible, but I do feel pretty run down.

Run safe bloggers.

50:14 - easy run from office up Emmigration Canyon and back.  Am coughing pretty badly, but still don't feel as bad as I sound. 

Happy Wednesday bloggers.

1:21:55 ran from Poppington Park up City Creek Canyon just past the mile 2 marker.  Had a hard time breathing, I am  not sure if it was my cold or the air quality (which felt worse today than the rest of the week despite the snowstorm) - or both.  Ended up coughing during my run (which is different).  I don't feel "horrible" - I am certainly functional - just not "great".

Happy running.

52:44  on the grass at Liberty Park - 12 x 150m strides.  Air quality was much better today, but I still ended up coughing a couple times on the run. 

To all the bloggers who are racing tomorrow: good luck!!!

1:03:37 - 2.5 laps on the outside perimeter of Liberty Park - nice, on the grass the whole time, I have MISSED these grassy runs.  I am actually hoping that I can run on the grass at Sugarhouse tomorrow too ..

probably about 7 1/4 miles (felt like I was running pretty steady 8:50 pace or faster). 

 
Can't wait to see how the bloggers did at the 15K, I missed you guys this morning. 

1:49:04 -- whew.  ran to Sugarhouse park (3.1 miles) did 4 loops and ran back.  Had a headwind both directions.  It was nice (about 50F) when I left, and except for the headwind was a perfect day.  By the time I was doing my last lap the clouds had come in and the wind was really blowing - my last 3 miles were uphill, into a stiff headwind with blowing rain/sleet.  Ouch.  I was freezing.  But, the good news was I  held on strong, on my own, and finished much faster than I started ... I am hoping the mental fortitude will help me with the two Ogden races I am planning to train on!

Happy Sunday bloggers. Congratulations to everyone on their awesome race yesterday!
 

1:07:51 -- maybe a little longer than 7.5, ran from Poppington Park up City Creek Canyon and back.  Turned around at about 35:xx and ran back a little hard -- nice 2.5 min negative split (a less uphill then up the canyon, but certainly not flat) -- felt pretty good.  I was suprised actually, since on the way to the canyon I was feeling a little sluggish and felt like I was working harder than I was warrented for my speed.  Still a little congested, but I am not coughing anymore - so I consider myself to be healed!

Hope all you bloggers get a chance to enjoy at least a little of what is a beautiful day here in Utah.

easy run around U + 12 x 1` w/2` recovery.  My legs felt a little like I might have run a little hard yesterday ... I am sure it won't make me any slower than I will be on Saturday ;-)

long meeting all day today, so I don't have time to write.  Happy Wednesday bloggers.

44:36 ... really sweet run.  My goal today was to run as slow as I needed to keep my heart rate low - basically, shake out my legs but not stress my cardiovascular system.  I did not use a heart rate monitor, but I use my breathing and generally by "feel".  The cool thing was both that I was able to do this (not as easy as it sounds, since I think most of us want to run fast when we can), but that it felt really good.  It wasn't like I was running a recovery run (when I need to run this slowly ;-) ) ... I am not sure if that makes sense or not, but I am happy about it. 

Happy running bloggers. 

31:55 - probably a little longer than 3.5, but not by much.  It did not feel nearly as smooth or "easy" as yesterday ... my body is tired, maybe not so much due to running, but affecting it just the same.

I have done a little thinking about the 10K tomorrow.  It is tough because I am supposed to run at 85%-90% 10K effort.  For the flat SLTC 10K estimating this was pretty easy - it is not as easy for a difficult course in probable suboptimal conditions (it might be raining and the air quality is horrible again).  So, I am proposing (in my head) to try to run equal "effort" the first and second half - probably meaning trying for 7:40-7:45 on the first half (which will be hard because it is downhill and this might feel too easy) and then just hope to hang on with sub 8 average for the second half.  This will enable me to hit my second goal (the primary being getting a solid training run with good effort over a hard course) which is to beat Sasha's prediction for me for this course based on my SLTC course time (49:00 mins) -- I don't have to beat by any set amount to reach this second goal ;-).

Happy running bloggers.