Like the canyon

No running, bouldered at The Front in Ogden for the first itme.  Great gym, good to see old friends, will make this a Wenesday night regular thing for the winter.

Treadmill:

First 5 @ 7:15

Next 1@ 6:40

Last .5 @5:50

Felt alright. 

Malan's late.  Up and down after dark.  Trail is a mess down low from the warmer temps.  Up high much better.  4.5 miles 2300 vert.

Happy to find the BST North of 12th relativly snow free.  Started at 12th out to the Nature Center parking lot and back.  9.5 miles, 1600 vert.  Got back to the car and drove to the top of 27th headed up Malan's.  Turned around 3/4 of the way up as I was short on time.  4 miles, 1800 vert.  Total for the day 13.5 miles 3400 vert.  Felt great on the BST, tired on Malan's. Feeling a little funky, whole family has had the pukes, hope its not my turn!

Week totals: 36 miles, 9000 vert, mostly easy miles, though the treadmill session was leaning toward tempo.  Right where I want to be effort and mileage wise for the next couple of weeks.  Plan to ramp slowly up to 50-60 miles a week by January, with vert in the 11-14,000 range.  Race schedual is starting to gel together, might be a tough spring.

6 Miles TM.

1. 6:50

2. 6:40

3. 6:30

4. 6:20

5. First 3/4 at 6:15 last 1/4 at 5:50

Last one hurt.  Cruised the last mile at 7:50.  Not minding the once a week treadmill workout. Feeling o.k. at the sub 7 pace, nice!

Absolutely gorgeous night! A very enjoyable 11 miles on completely snow and mud free single track! Warm out, ran in shorts and a long sleeve.  Felt like spring.  1800 vert.  More please!

4 miles easy pace, snowy trails on south BST.

4 slow miles, 1400 vert, put dinner in the oven for the kids, then one more fast mile, 6:10, shower, and food is served.  Running at home is odd.

4 miles, easy pace. 

13.5 miles, 2500 vert, BST.  Perfect weather, not a single bit of snow on the trail.  Felt like March?? Super sick all morning, took a chance and headed out anyway, felt o.k at the start and improved all the way through.  Great run, happy to be off snow and not on the mill full time. 

Weekly totals: 43.5 miles, 6000 vert.  No Malan's this week, trail is a sloppy mess with the rain and warm weather. 

Weather's been warm, trails are dry, I've been trying to be consistent about a once a week tempo run.  Lately that's been on the 'mill, with the conditions, I hit the BST instead. 

First 7 miles and 1130 vert at a 8:10 average pace, little different that 6 minute miles on the TM, but felt the effort for sure.  Cruised a slow 2 more miles in the dark.  Felt great!

9 miles, 1300 vert.

I had to drag myself out for this one.  I know it gets dark early in December, but with the thick clouds and gloom, people were driving with their headlights on at like 4:00, which is what time I was trying to pull myself out of a chair and into my running gear.  Driving to the trailhead it was pretty much dark and spitting rain, I sat in the truck for a while, kinda rolled out and started walking up the trail, then running, 5 minutes in I figured I'd turn around at 20 minutes, 15 minutes in I felt great and was rolling.  Funny how just getting going fires the jets.  Ended up doing just under 10 miles with 1650 vert on the North BST.  Felt great and managed an alright pace considering the last 2.5 were completely dark and my headlamp was low on batteries. 

9.85 miles, 1650 vert, 8:45 ave, easy to moderate effort. 

Ran 8 minutes faster tonight than I was averaging the same route last spring, and that was with a slow last couple of miles due to the dark.  Effort was much eaiser tonight than it felt last spring, even though it was faster. Huh, improvement, imagine that!

5.5 miles on a snowy BST.  Pretty much broke trail through 6-8 inches of fresh snow, which made 5 miles feel like 7.  Two weeks of dirt makes me forget how much more effort running in soft snow takes.   Got out with a buddy from my ward who wants to get into some longer running.  He did alright.  We got talking the last bit and he mentioned that he ran the 400 for Weber State a few years ago and has a PR of 47! I think he'd lap me in a 400.  He hasn't run much in the last couple years, but with his speed, add some edurance and climbing gears and he'll be scary.  

5.5 miles 800 vert.

Totally unremarkable 6 on the mill.  Felt like crap! Tired, legs heavy. Wanted to quit at 2 miles, plugged along for 6. 7:45 average.

23/4 Malan's in the wackey weather.  Ran, well ...shuffled, the first two laps, walked the last 3/4 lap.  Wanted three, but ran out of time.  First lap was tough, breaking trail up high in 7-8 inches of snow.  Second lap felt easier, packed trial.  Third lap, bluh!  Snowing hard the first bit, then warm, snow melting off the trees soaked me to the core, but it beats the heck out of  a long run on the treadmill!

11 miles, neighborhood of 5500 vert, give or take a hundred or two. 

42 miles, a bit over 9000 vert for the week.

Very enjoyable 9 miles on the BST.  Pretty sweet running for the middle of December! Very little snow on the trail, beuatiful night with light snow and fog hanging on the upper peaks.  Not a soul around unitl I ran into Corey on the way back.  We chatted for a bit and ran the last 3 or so together.  I dropped out at the top of 27th well after dark and he kept going for another 5 or 6. 

Best thing about tonight, is for the next six months there will be more, instead of less, light everyday for my evening runs!

7 miles easy pace.

Very enjoyable 2 hours on the trails.  Sun brought'em out today.  People everywhere where there were none before.  Right Achilles mysteriously sore....

Lots of R&R, lots of calories....and a sore right Achilles...but it's getting better fast.

1 hour slow on the mill.