track fan

2:00:15.  These were not easy miles.  I ran near the Campbell Mesa area (like I did last week), but this time after a 2.5 mile connector trail I got off on the Arizona trail.  There are two Arizona trails at this trailhead, named C and D on the trail maps, but not named at the trailhead.  I was going to run on the D - and it is supposed to head up along the Walnut Canyon area (this is an area that has some really cool Indian Cliff Dwellings).  Anyway - the C trail looked really hard on the trail map, so I chose the D trail (only 500 ft elevation gain).  Hurump.  So, I found the trail, good. Then I ran for about 2 miles and all was great, it was a relatively easy trail and I was only at 6800 ft, so my breathing was pretty good - my thought was an hour out and an hour back.  The next thing I knew I was loosing elevation fast ... the trail got rough and there were tons of switchbacks.  I ended up at the bottom of the canyon!!!  It was pretty, but I dropped at least 500 ft in about a mile, then the trail started heading back up the mountain on the other side!!  Crud!  This is not what I was expecting.  I kept telling myself, "man, if this is the easy trail I can't even imagine what the hard trail looks like!".  I ran up for a while, I couldn't breath and the footing was tough.  Finally, I looked at my watch and realized I had only gone about 5 miles!  If I kept up with this and turned around in another 3 miles I was going to have a tough time on the way back (plus it was about 88F and I did not have water with me).  So, I decided to turn around and then finish my run on the "Mesa" where I ran last week.  I felt completely demoralized.  Despite knowing that I am not completely acclimated to the altitude I was disappointed at how much I was sucking wind, and criminy - this was supposed to be an easy trail (well, the D trail is called "moderate" for hiking).  After I got to the Arizona trailhead, I realized I had turned the wrong way and had been running on the C trail -- whew!!!   I ran on the C trail (only about 300 ft elevation gain over 2-3 miles, much nicer, and only at 6400 ft).  Still, my legs were shot from the 2 miles on the other trail and I really had to mentally regroup during this run.  I had stashed some water that I was able to get at mile 9 or so, and that helped a lot (I think I was dehydrated at the start). 

 A nice thunderstorm rolled in during my last 4 miles, which made it much cooler (because of the cloud cover) -- but I swear at one point it seemed like the lightening struck right next to me!  As soon as this happened I remembered that the fire that had burned on Campbell Mesa two weeks ago was caused by lightening!  HA.  I think I ran faster after I remembered that -- I couldn't wait to get to the burned part of the forest, because I figured, statistically, the lightening wouldn't hit there again this week ;-).

So goes my 3rd awesome long run in Flagstaff -- one more to go, next week Schultz Creek trail!

Happy Sunday bloggers, I hope you are enjoying your day with your family!

AM: (10.5 miles, 1:33:12)  32:28 wu/30:39cd + fartlek 10 x 1` w/2` recovery. Ran to Buffalo Park and did one 2 mile loop, then did my fartek 'workout'.  Felt good to run fast, I really needed the extra minute recovery.  I talked to Greg yesterday and told him that although I feel pretty good, I wasn't sure I wanted to do another slow steady state run this week - but last year I was able to do some 5 min pickups pretty well so maybe something a little shorter, but really fast.  So, we decided that I would do a fartlek for one workout and then a progression run with the last 5` super fast for my second workout.  I think that will be good for getting my legs turning over a little without overdoing it.  

PM: 4 miles super easy.

It is feast or famine I suppose.  Last week there was never a dull moment with the pitter-patter of little feet and sweet voices of the Lowery guys.  This week it is me and Titus, and the dogs (Dean went to Tucson for the week).  I don't have cell phone reception from the cabin so last night (about 10PM) I drove 2 miles out to the main road to call Dean and say good-night.  Well, my battery died.  CRUD.  I finally flagged someone down and they gave me a jump, but my battery is just dead, my lights barely worked so I had to slowly drive home in the pitch darkness with very very very dim headlights.  When I got home the car died.   Dean is calling AAA for me this afternoon to have them come out and check it out, but they won't be able to call me or anything --- they will just show up (I hope they show up ;-) ).  Life is not dull bloggers, and thank heaven for that!  And, I am glad I finally got AAA (about 2 months ago!).  It is too funny that this had to happen when I was up here in isolation all by myself!

1:11:45 (could have been 8? but is was a trail run and I ran easy so I am counting it as 7.5). Ran a "new" (to this trip) set of trails, I ran on both the Valley Fort and Schultz Creek trails.  They are pretty easy and I enjoyed myself immensely! 

I have a new *car* battery, and my *cell phone* battery is charged, so I won't need to flag anyone down today ;)  AAA was great, they came out in a hail storm and replaced my battery, checked the alternator and electric system and got everything functioning again.  Awesome, I just can't believe I waited this long to become a member!!

I am way busy today, apparently my PhD student is not able to work independently at all, she has been working on a problem for 6 weeks and has not made ANY, I repeat ANY progress.  To make matters worse, she is supposed to be presenting this at a conference next week.  So, I have to throw something together for her to present (stuff that I did a long time ago) ... ARG!

Happy Wednesday bloggers!

AM:(10+ miles, 1:25:33). I am calling it 10+ because I had a little extra jogging getting to the start of the marked course.  Sort of a progression run but more like a run hard with the last 5` even harder.  I started out a little fast and actually wanted to get close to 7:00 pace for the last 5` so I actually tried to "recover" in mile 9 (even though I should have pushed the pace).  This is a hard loop to do hard training - the hill in miles 2, 4, 6, 8, 10 is pretty brutal,even without the altitude problems.  Anyway, it felt good to run hard and I think it was a solid effort. My splits were: 8:53, 8:52, 8:23, 8:35, 8:21, 8:26, 8:19, 8:45, 8:31, 8:11 (the last 3/4 of a mile was at 7:05 pace).  The course has 1/4 splits so it was nice to be able to get constant feedback.  I was pretty tired by the fourth loop, there is only about 1/4 mile downhill portion that is just before the tough uphill so it doesn't help much with pace.  The fastest part of the course miles 1, 3, 5, 7, 9 still has about 1/2 mile gradual uphill which comes right after the hill ... it is a good mental workout, even though it was not the fastest.  According to Jack Daniels (who lives up here, but will be leaving soon for a new coaching job -- at 70!!) it is about 15% cost in pace at 6500 ft., so I guess I am pretty happy with today -- even though it is hard to see such slow splits when I am pretty sure I would have been in the 7:30 range at home - and I wouldn't have gotten as tired by 8 miles either!  it just kills me!  BUT -- the weather was awesome, thunderstorms again!! 

PM: easy 4.

After a day of getting my students poster done yesterday, today I REALLY have to get to work on grant #2 of 3 that is due by the end of the month.  I love working without a phone or distractions though, I can't tell you how much easier it is to concentrate without meetings and people knocking on the door all the time!!

 I hope you are all well, and trying stay cool in your respective heatwaves! good running and healthy days bloggers!!!

HOLY COW, Andrew Wheating just ran a 3:30.9 1500!!! And Alysia Johnson is the current WL for 2010 in the 800 -- the Diamond League is just HOT this year and USA are rocking it!!! (props to Shannon Rowbury and Anna Peirce for PBs and SBs, respectively). 

1:11:32.  It was bound (statistically) to happen ... I have been running predominately on these rocky and hilly trails for almost month now ... today I had my first fall.  It was a doozy.  I was going at a fairly good clip and went down really fast, so fast as a matter of fact that I did not have time to put out my arms to break my fall (which was good because I would have rebroken my wrist I am sure).  The air when "Pfffst" out of my chest ... I had never felt that before, seriously, all the air was expelled from my chest.  The good news is that my legs, knees, hands and wrists are fairly unscathed.  The bad news is that my side and my face took most of the brunt.  I fell exactly 1/2 way through the run, so I had to run 3.5 miles back.  All the while blood was dripping from my cheek and lower lip ... and, best of all?  I either cracked or severely bruised a couple ribs.  I can barely breath ... I will need to go get something to wrap it up with so I can run, it doesn't hurt nearly as badly when I put a lot of pressure on it.  

It was funny because all the way back to the car I was thinking, "well, even if I need stitches, having my face messed up won't keep me from running ... and then ... hmmmmm, maybe that pain in my chest isn't just from the road rash on my torso ... wow, that really hurts when I have to breath hard going up the hill".  I saw a woman on horseback on my way back and she asked if I was ok, I said, "yes, just a little spill, I will be fine" -- she looked at me pretty funny (I was sure it was because there was blood literally dripping off of my face).

 Well, I don't have time to cry and whine, I have to go visit Tracy McMillan's office today, make some phone calls, and go to lunch.

Have a great day bloggers!