Elite Jogging For Dummies

Easy miles with Helen and Heather to taper before 10k.

Deseret News 10k. First few downhill miles were conservative for this course: 5:09/5:13/5:35. I thought this would help me to have something in the tank for the Alp d' 900 South at the end of the race, but it didn't. I was 5:32/5:40 for 4 &5, and then 7:12 for the final 1.2. I couldn't kick until I could clearly read the word FINISH right in front of me. I lacked courage today, but still finished with a PR of 34:29. After the race, I ran back to the start with Adam Wende and John Straley. Also had a mile and a half of warm up at the start.

Easy recovery: Avenues to City Creek, 4th Avenue Return.

Home to Liberty Park for one loop on the wood chip path. Return via 100 south. Felt fine; took it nice and easy; 7:30-7:40 pace.

Got a late start this morning. Our power went out about 6:30 pm yesterday from the wind storm and we ended up hanging out with several neighbors out on the porch until 11:30pm. Power didn't come back on until 2:30am. Had to get up and deal with a beeping stove at that time.

So I got out the door about 6:30. I ran down 4th Ave, across Canyon Road, up around the Capitol, to Gravity Hill, north into City Creek. Took it easy for three miles up City Creek Canyon. Also took it easy for three miles down City Creek Canyon, running 6:50 pace most of the way down. Then zig zagged back down through the Avenues to home.

I read about Landis' positive test this morning and it's very disappointing. Like a lot of folks, I was right on that guy's bandwagon and thought his performance in Stage 17 was mind blowing. I'll withhold judgment until there is some final word on what happened, but it's discouraging. I mean, you gotta know you're going to get tested. No moment of victory is worth this long term stain.

Out the door at 5am so that Amy Sanyer could join me for a run before she takes off for Peru this morning.

We ran east up through Federal Heights, through the golf course to the Legacy Bridge, up through Fort Douglas, and into Reaserach Park, where we looped back to my house. Wished Amy farewell at my house (6 miles), and then I added a couple more easy miles.

I'm still slightly sore from Monday's effort, but coming along fine. I am considering stepping up the ice baths in the coming weeks to help recovery as the miles increase. It might also improve my mental toughness . .. getting myself into the bath initially takes an act of sheer will.

There were seven of us at the start of the run. We headed south from 15th/15th toward Holladay. We ran along Wander Lane to Holladay Boulevard, stopping at the Cotton Bottom to refill water bottles at the hand-pump driven hose on the side of the restaurant. On the way out, the pace was easy, about 7:30 or so. Once we turned around, Brad, Adam, Aimee and I picked it up a bit, clicking off a few faster miles at about 6:15-6:30. Brad peeled off at a gas station to "drop the kids off at the pool" and we continued our return via a less scenic but slightly shorter route, through the gully and back to 15th/15th. Our pace for the last 4 miles was about 6:50-7:00. Aimee peeled off at her house, and it was just Adam Wende and me at the end until the others caught up.

"Enjoyed" an ice bath at home afterward.

My wife Heather and I ran out and back on the Jeremy Ranch road starting at about 9am. It was fairly warm at the start and continued to warm up on the run. Still cooler than if we had run in the valley at that late hour, however.

Starting from 15th and 15th, I ran one mile solo and then looped back and met up with the group. There was some attrition at Foothill due to the lingering affects of the Spudman Tri this weekend. The rest of us continued on toward HCI, returning via the trail in Miller Park. These were not fast miles today; only in the 7 minute range at the fastest, but my legs didn't want to give much more this morning.