Elite Jogging For Dummies

My two goals this morning were to run 20 miles and watch some of the Salt Lake Half Marathon.  I was on the road by about 6 am.  Ten miles later, I was  up to the Pinecrest junction at top of Emigration Canyon at about 7:20.  I knew the race started at 7am, but I didn't know exactly when I might see the leaders.  Realizing that Iwas at about mile 6, I knew it would be a while so I turned around and started running back down the canyon, keeping an easy and steady 7min pace.  At Ruth's Diner (mile 9.5 into the race) there was an aid station, I caught up with some runners waiting for the relay handoff, including Brad Phippen, who was running a relay with Darryl.  I chatted with him for a minute, and with Tek Kilgore who was manning the aid station.  I was 14.5 into my own run at this point and should have stopped my watch, but didn't.  A few minutes later, here comes Sasha blazing down the canyon with a police escort.  He was all alone.  Coming through the aid station he looked extremely focused.  About a mniute later, Darryl and Mike Kirk came cruising down, followed closely by Neal Gassman.  I decided to start my run again, hoping I would see Adam RW soon.  A few minutes down the road, he came up behind me and I gave him some encouragement.  That was pretty much it for the half marathoners.  Other than one other relay guy, I literally saw no one else between Ruths and the bottom of the canyon. 

I would have liked to run to the finish to say hi to everyone, but I had to get home. I'm heading up to Park City to help a friend move into a new house, and then I'm going to work. Just doing my part to put the "labor" back in Labor Day Weekend.

Easy loops around the meadow to stretch the legs and improve the appetite before dinner. 

With the holiday, I slept in a bit and decided on a slow trail run. From home, I ran up to the Shoreline at the bottom of Dry Creek, south to Red Butte (up and down to the gate) and then south to the end of the trial in Emigration Canyon.  I look forward to the construction of the mid-mountain trail in Emigration one day soon.  (It's supposed to happen, the County approved it).  Anyway, I then returned via the exact same route. 

Workout at East High track with the Black Sheep. I have little time to recap, so here it is in a nutshell: Warmup 1.3 through the neighborhood, regroup at East track. Bill and his East kids were also doing their workout, so it was crowded, but I think everyone was very accommodating. Hopefully Bill felt the same way. Anyway, back on the track, we ran 800m of speed changes. Then Part A of the workout was one mile with 300m at pace, 100m easy. Part B was tougher: 3 x 2000m. We ran these with alternating laps at marathon goal pace and 5k goal pace. We (Josh, Brad A. and me) ran these at around 90-93s for the slow laps, 78-79s for the faster ones. I enjoyed these long intervals with a nice pace mix.

Ran 1.5 on the road with a few in the group after the track workout, followed by some more on my own to get 10 total.

 PM: Ran 2.4 mi home from work in the rain, which helped me feel alive again after a long day.

It was a special event Radda run this morning to celebrate Casey's 40th birthday.  I arrived a little early and ran 2.4 before hooking up with the group at 6am.  We ran a wandering route around Holladay.  The cool temps and moisture in the air made for outstanding running conditions.  Had a little impromptu birthday party at Radda with a candle in a muffin, a round of "Happy Birthday," etc. Casey's wife and three little girls were there as well.  It was fun.  

Emigration Canyon workout. I warmed up via my usual four mile route over to the mouth of the canyon. It was quite cool, with a decent headwind. The plan was to run 2 x 2 miles, with 2 up and 2 down. I had ambitions of running 6 min pace up, but I wasn't even close despite a hard effort. First mile was 6:29. Ugh. Second mile, a little flatter, a little better, 6:22. The second mile ended just beyond Ruth's diner. I jogged for about .25 and turned around and jogged back another .25 to begin the second set. This felt much better than the way up. In fact, I feel like I found the downhill groove that I just couldn't get at Hobble Creek. The miles were 5:24 and 5:21. Not terribly fast, but the body was moving efficiently and responding well. I maintained a steady pace for the rest of the run home, 6:30-7min pace.

 PM: Ran home from work, 2.2 mi.
 

Easy out and back to Donner Hill Monument  in Emigration Canyon.  

Spanish Fork Half Marathon.  I knew I needed a marathon pace workout as part of a long run today and I figured that racing this Half M would be the best way to do it.  I succeeded in getting the right workout and I also succeeded in running a decent race. However, coming at the end of my longest week of training this year, and following workouts on Tuesday and Thursday, I guess it's not surprising that I didn't really crank it out the way I would have liked.

Warmed up 2.5 around SF.  Hooked up with Chris Rogers and James Barnes at the start.  It was agreed we would go out at around 6min pace and see how it goes from there.  For me, the course was a total unknown.  I didn't have much of a sense of the layout, other than there were some rollers and at least one legitimate climb, otherwise fairly flat. 

Started easy with James and Chris and we stuck together through the mile 3 aid station. I took a drink, Chris didn't, and he kept moving along. I caught up, but it took some effort. After that, it was a continuous struggle to keep reeling Chris in. I managed to hang on his shoulder until about mile 5 when he started to pull away.  His surges were almost imperceptible to me, but very effective.  I discovered at some point around this time that I had actual lead in my legs.  You could have dug it out and made pencils. A lot of pencils.  I just couldn't respond the way I wanted to; breathing was fine, but just couldn't speed up enough to hang on.  So next thing I know, by mile 7, Chris is about 25 seconds ahead.  There is a notable climb at mile 7 which I figured was my best chance to close the gap, but he came off the top and flew down the other side.  I had him in sight after that, but only as a vague speck in the distance.

At mile 8 my calves started to give me some trouble with some minor cramping, but I managed to hold that off.  (Note to self:  the calves will be your undoing at SGM if you're not proactive now).  Finally, at mile 9 I started to feel good again and had some real energy return, but not enough to make any substantial difference on Chris' lead.  So I concentrated on running strong to the end, emphasizing that this is a workout and a great chance to get in some quality running.  So the last 5k was great.  I never looked at my overall time once during the race and saw that it was 1:17:45 at the finish.  This seemed about right. Pace was 5:57 overall, right about where I want my marathon pace to be at SGM. 

Oh, in the last mile of the race, I saw the 5k race going on.  Heather, my wife, was running the 5k and she looked very strong; she was right in the thick of the first 1/3 of the pack.  She finished in 26 minutes and change. I'm so proud of her!!

After finishing my race, I ran out and cruised in to the finish with Heather.  Then I continued my cooldown back on the race course, caught up with Chris and James and ran back with them.  Then another mile on my own after that for 20 for the day.

This course is beautiful and the weather was great.  I really enjoy running on the rural roads.  I passed a guy on a tractor, in fact.  I had a great time today.

It was Heather's morning to run, but her friend bailed out and Heather didn't want to run solo.  Since I'm a generous husband, I volunteered to go running in her stead.  I ran an easy (really easy) loop up to Red Butte via the roads and back via Shoreline trail. 

 The Wasatch 100 is still going on, but many finishers are in.  My friend, neighbor and massage therapist Mark Oftedal finished in 29:17, which is awesome.  He finished second in that race several years ago, but has had mixed results recently because of injuries.  Great to see him notch this finish.  Corbin Talley was in third for a long time, but DNF'd at Ant Knolls. If you know the course, this is a very tough place to drop out.  There are virtually no roads or vehicles accessible to that area. You basically have to climb back up to Catherine's Pass and down to Brighton.  Hopefully he found an easier way to get out.  It looked like he was smoking until this point, however.  Many things can go wrong at Wasatch and dropping out can be the smartest thing a person can do in some circumstances. If Corbin's got the ultra bug, he'll be back.

 Brian Kamm also came through with another sub-30 hour finish, his second.  He's a great guy, and a total machine.   

Also notable, Liz Irvine's sub 24hr finish earns her the Crimson Cheetah. Very few women have run this fast at Wasatch. 

 

Emigration Canyon, Donner Hill Monument. Easy.

Black Sheep workout at Sugarhouse/Highland track. I arrived early and ran one loop of the park and some change for 1.5. Then warmed up another loop with the group. Followed this with 4 x 100m accelerations with 100m jog after each.

 Then to the track for this workout : 4 sets of 1200m followed by an  800m with 200m recoveries between each.  The goal was to have the 800s at 78s per lap, with the 1200s at 81-83 per lap.  Mostly stuck to this plan with a few bumps. Brad, Josh and I traded leads on each quarter and this made the work more manageable. Set 1:  4:16 (slow) and 2:36.  Set 2: 4:06 (better) and 2:38 (slow, my fault): Set 3: 4:07 (close) and 2:36 (good): Set 4: 4:06 and 2:34.  Cooled down another loop around the park.  Good workout today, I think the longer intervals are the best thing I can be doing right now. 
 

This morning I ran a completely convoluted loop that took me through the U, Bonneville  Golf Course, Wasatch Blvd., 2100 South, Beacon Heights Elem., climb back up to Wasatch, Golf Course, This is the Place, Research Park, etc. . . . . Pace was mostly easy with attention paid to easy turnover and form on the flats.  It's Heather's birthday today and I got home in time to celebrate with her and Jack a little bit before going to work.
 

Thursday morning--time for a tempo run--and my body, mind and spirit were united! More specifically, they were united against doing a tempo run. Somehow dragged my body through three sleepy miles up to Foothill Blvd and Sunnyside and then decided it was time to get moving. Started a five mile tempo run with the goal of getting down to Sugarhouse Park.  First mile was still a little sleepy, 6min.  Second mile, cruising down the very high quality downhill grade on 2100 East, 5:45.  Third mile, flatter and then a grunt climb up through the gully at the Country Club to 2700 South, 6min.  Fourth mile, gentle downhill to 1700E and then flat, 5:45. Fifth mile, into Sugarhouse park, just getting the job done, 5:45.  My pace seems to have been very consistent and I actually think this is a great course for a tempo workout, notwithstanding my early reluctance to do it. 

Finished a loop of the park and then ran home at a very easy pace.
 

The plan was to run the Donner Monument route, but about 2.5 into it I ran into the Woods and company out for a short run. I ran with them back to Steiner where they started and Jwood agreed to join me for a few more miles. So we ran and talked about politics, etc. We ran back to his house and I continued home from there. Nice way to mix it up this morning.

Also, here's a photo of the Spanish Fork race from last weekend. As I was running Heather into the finish, this kid sprinted ahead of her to beat her at the last moment. As you can see, I did not hide my disappointment in watching this happen!

Long run this morning from Foothill Village to points north and south.  We had a group of 10-12 for the first 8.5.  We ran a north loop into Federal Heights and back.  Then Aimee, Sam, and the two Brads and me headed south on Wasatch blvd.  The Brads turned back after a mile or two.  The three of us then continued south to the footbridges.  To our surprise, the new bridge was open, crossing from the bottom of Parley's into Tanner Park. This is a huge project.  Tanner Park is a nice place to run, but too many dogs, especially for Aimee who felt under seige.  Sam turned back after Tanner Park and then Aimee and I continued on through Holladay to 3900 South, returned via the normal Radda route and then zigzagging back to Foothill, with a long stretch up 2100 E, site of Thursday's tempo run.  Aimee turned back for 20 miles, I added another mile just to see how it would feel (it was fine . . . mile 21 of a long run).

The early miles were mostly slow, but we increased late in the run. Average pace 7:33.

Easy loop around the avenues and down Memory Grove. 

This morning I ran out and back via This is the Place to Bonneville Golf Course, and south on Wasatch Blvd to just past 2100 So.  Lightening pace of 7:42 per mile.  But it's a hilly route, so it worked fine for the easy run. 

Workout at Liberty Park. I left home at 5:30 and ran to the park where I met up with Aimee Larkin and Brad Anderson and Tim, a friend of Brad's.  Warmed up another loop around the park and then started the workout. The plan: 3 sets of 1 mile/800m/400m.  I wanted to concentrate my effort on the miles and do what I could on the other parts (which turned out to be not very much). I chose the park because these could all be run on an essentially flat course and I could see where my mile times might put me. I found it much harder to get a speedy rhythm on the 800s and 400s in the park than on the track, however.

Set 1: 5:33/2:38/80

Set 2: 5:34/2:39/80

Set 3:5:30/2:40/80 

Last year when I did this workout on the track, my miles were in the 5:37 range.

Brad is an animal, by the way, holds his own every week. He should race more, he's very fit.  I ran home from the park after the workout, making it a fairly long Tuesday for me.

Long day, no time to make an entry earlier.  I ran a loop this morning out to Sunnyside and back to City Creek and down Memory Grove.  Pace was easy.

Unlike last week, I was not dreading this morning's tempo run. I also had a good plan: run the tempo out to Radda, connect with the runners there and get a ride home. I ran a three mile warmup to the corner of Foothill and Sunnyside where I started the tempo portion. First mile was 5:43 (compared to 6min last week). Mile 2 in 5:44. I knew the third mile would be toughest and probably slowest since it has the grunt climb out of the gully on 20th E, but it turned out ok, 5:48, about 10 seconds faster than last week. Also, unlike last week, my plan was to continue running south on 20th E, so no gravity assistance down 2700 South or in the park, just plain flatness. I was still recovering a bit from the climb in mile 4, running 5:47. For the fifth mile, I tried to keep focused and finish strong, 5:39.

After the tempo, I wandered around Holladay for a few miles and then caught up with the other runners at Radda. Caught a ride home from Jwood.

PM: ran home from work 2.2 mi.

Easy out and back into the St. Mary's neighborhood above Bonneville Golf Course.  I would have run up Emigration Canyon, but the wind was howling and it was actually pretty chilly. 

Started from my house with Aimee Larkin at 5:45. We picked up more folks at Foothill Village and then at the Zoo.  Ran up Emigration Canyon. Everyone had different mileage goals for the day and things thinned out quickly, most turned at about 3.5 up the canyon. I went just past  Sun and Moon Cafe.  Held a steady 6:15-6:30 pace down the canyon, very easy.  Continued on home via the normal This is the Place route. Total mileage back to the house was 21.25, added an easy .75 cooldown to meet the goal. Felt very good overall. Now it's time to scale things back, get some tapering time,  and think about how to run the race at St. George. 

43 degrees outside this morning.  Long sleeve and light gloves, but otherwise great weather. Just a little bit of rain toward the end.  I thought that Emigration Canyon might be cold or windy, but it was very nice, great colors.  I ran up to the Donner Hill monument.  

 I think I'll devote the rest of today's entry to country music legend Hank Williams. I'm not a country music fan in general, but I think his songs are incredibly authentic. Hank Williams is kind of the the Steve Prefontaine of the country music world (I am sure no one has ever written that sentence before):

On a warm night in June, 1949, with his first number one record spilling out of radios across the country, a frail young man walked onto the stage of Nashville's Ryman Auditorium for his Grand Ole Opry debut. Behind him lay nearly a decade of struggle and rejection in pursuit of this goal; ahead, a little more than five years in the limelight.

By 1953, literally worn out at twenty-nine, Hank Williams was gone. But he had given country music much of its standard repertoire, a new definition of stardom and a legend so enduring that he is still the model for countless singers and songwriters.

Born in Mount Olive West, Alabama (near Georgiana) on September 17th, 1923, Hiriam was the second child of Lon and Lillie Williams. Lon, a WWI veteran, was hospitalized during most of Hank's early life, leaving the boy's upbringing to his strong-willed mother. Small and fragile from the beginning (and afflicted with spina bifida), Hank may well have gravitated toward music as an alternative to sports. While living in Georgiana, he befriended Rufus Payne, a black street musician known as "Tee-Tot".

Years later, Hank would say that Payne had given him "all the music training I ever had", and most biographers consider Payne the source of the noticeable blues thread running through Hank's music. Hear a sample of "Long Gone Lonesome Blues"

At sixteen, living in Montgomery, Williams quit school and began his music career in earnest. He had made his first radio appearance on WSFA in late 1936 or early 1937, and would soon become one of the station's most popular performers. He also worked beer joints and regional shows with his band, already named the Drifting Cowboys. Lillie drove the group to venues in her station wagon and collected gate money. By the early 40s, Hank was one of the biggest draws in the region, and had come to the attention of several Nashville artists and music business luminaries. But his reputation as a singer was already matched by the one he'd built for drinking and unreliability. Most considered him an unsafe bet.

In 1943 Hank met Audrey Mae Sheppard, an Alabama country girl with a two-year old daughter, Lycrecia, from a previous marriage. Audrey learned to play stand-up bass (well enough, anyway, to play in the band) and began acting as manager.

They were married in December, 1944. She desperately craved a singing career, pushing for inclusion in the show at every chance. Her ambition, however, far exceeded her talent. Audrey would vie with Lillie for Hank's attention throughout the relationship. In 1946, she accompanied her husband to Nashville to meet publisher Fred Rose.

Rose, in partnership with Roy Acuff, ran a successful "hillbilly" publishing concern (Acuff-Rose, later a giant in the industry) and at first was interested in Williams only as a writer. (Hank had begun writing songs shortly after he started singing and playing guitar, and sold songbooks at his club appearances.) Within the year, however, Rose had made Hank's singing career a pet project, and arranged for him to record four songs for the Sterling label. In March 1947, in a deal engineered by Rose, Hank signed with MGM.

"Move It On Over" was his first MGM release and his first "Billboard" chart entry. He charted again in April, 1948 with "Honky Tonkin". Back home in Montgomery, Hank seemed poised for stardom; his regional popularity was higher than ever, bolstered now by his recording success. But he had entered the low arc of a repeating cycle that would haunt him for the rest of his days. More often than not, he showed up drunk (if at all) for live appearances, and was increasingly difficult for even his best friends to be around. Many, including Rose, gave up in frustration. Audrey filed for divorce in late April. With the big-time nearly in his grasp, Hank Williams was bottoming out.

Hank's story could easily have ended there, but the Williamses reconciled, the relationship with Rose was mended, and Rose set about finding an avenue for greater exposure. Decision makers at the Opry were still wary, but KWKH in Shreveport, Louisiana was interested in the emerging star for their Saturday night jamboree, the Louisiana Hayride, and Hank joined the show in August. "A Long Gone Daddy" had recently reached number six, but his next four releases failed to chart, and a fifth, "Mansion On The Hill," stopped short of the top ten. KWKH's fifty-thousand watts were putting Williams in living rooms all across the eastern US every Saturday night, but his records were falling flat.

Had he peaked? Was he, after all, only middling-star material?

Nearly fifty years later, in a world where today's icon is tomorrows inconsequential, it is difficult to imagine a song so igniting radio listeners that it holds the top spot on the charts for sixteen weeks. No one in Hank's circle wanted him to waste time or tape on "Lovesick Blues". The song was a throwaway, they said; a piece of fluff that was more likely to damage his career than to enhance it. Hank was insistent, though, and the song was given two quick passes at the end of a session. Released in February, 1949, it was number one -and more- by early May. "Lovesick Blues" was an "event"; popular beyond precedent, imagination or belief. And, suddenly, Hank Williams was big. Big enough, at last, for the Opry.

With success came increased creative freedom. Hank's "mainstream" songwriting and recording efforts continued to do extremely well, but he also delved into remorseful gospel themes and a series of recitations under the transparent pseudonym "Luke The Drifter". Hank the writer often seemed preoccupied with mortality and the futility of human relationships- his marriage to Audrey was now in steady decline, and those who knew him could easily see the real-life parallels in songs like "You're Gonna Change (Or I'm Gonna Leave), "Why Don't You Love Me" and "Cold, Cold Heart". Clearly, here was a man displaying his demons for all to see. Hank didn't have to "interpret" sad songs; he had only to sing from his heart.

For a time, fame and fortune staved off the consequences of his self-destructive lifestyle. By mid 1952, however, his life was coming apart at the seams. Audrey had filed for divorce again, this time for good. Wracked with back pain, he was dependent on alcohol and, it is believed, morphine. Often missing or too drunk to perform at curtain time, he was fired by the Opry, and headed back to the Hayride in Shreveport. In his final weeks, Hank spun hopelessly out of control. Even his marriage to pretty young Billie Jean Jones couldn't slow his headlong plunge. Sometime after midnight on New Year's Day, 1953, sleeping in the back seat of his Cadillac en route to a show, Hank Williams fulfilled the prophecy of his own "I'll Never Get Out Of This World Alive".

Three of Hank's recordings reached the top of the charts in the year following his death. By 1954, his earthly voice silenced, the fragile young man from Alabama was only a legend. But in his last few torrid years, he had changed country music forever and his musical legacy remains its cornerstone.  (from http://www.hankwilliams.com).

Workout with the Black Sheep at East High track.  John Straley coached today.  We ran a long  ladder, up and down: 400/600/800/1000/1200/1000/800/600/400.  We had 200m recovery between each. I wanted to run with enough intensity to feel the legs move, but not so much to do any damage.  Josh ran very well today and was 5 seconds ahead on most intervals. I don't have my watch with me to plug in times, but paces were generally 77-79 per quarter.  I ran 72 on the last 400 and that felt easy, considering it was the end of the workout.  

Easy run this morning; U of U, upper Avenues, Memory Grove. I felt slug slug sluggish for the first 5 miles. Then biobreak and all was well after that.

 I will devote the rest of today's entry to the wikipedia explanation of a Harvest Moon, which was in full effect this morning:

 
The Harvest Moon is the full moon nearest to the autumnal equinox, which occurs (in the northern hemisphere) on or about September 23rd, and in the southern hemisphere on or about March 21st. Its physical characteristics - rising time, path across the sky - are similar to those of the Hunter's moon.

All full moons have their own special characteristics based primarily on the whereabouts of the ecliptic in the sky at the time of year that these moons are visible. The full moons of September, October and November as seen from the northern hemisphere - which correspond to the full moons of March, April and May as seen from the southern hemisphere - are well known in the folklore of the sky. All full moons rise around the time of sunset. However, although in general the moon rises about 50 minutes later each day, as it moves in orbit around Earth, the Harvest Moon and Hunter's Moon are special, because around the time of these full moons, the time difference between moonrise on successive evenings is shorter than usual. In other words, the moon rises approximately 30 minutes later, from one night to the next, as seen from about 40 degrees N. or S. latitude, for several evenings around the full Hunter's or Harvest Moons. Thus there is no long period of darkness between sunset and moonrise around the time following these full moons. In times past this feature of these autumn moons was said to help farmers working to bring in their crops (or, in the case of the Hunter's Moon, hunters tracking their prey). They could continue being productive by moonlight even after the sun had set. Hence the name Harvest (or Hunter's) Moon.

The reason for the shorter-than-usual rising time between successive moonrises around the time of the Harvest and Hunter's Moon is that the ecliptic - or plane of Earth's orbit around the sun - makes a narrow angle with respect to the horizon in the evening in autumn.

The Harvest Moon can come before or after the autumnal equinox. It is simply the full moon closest to that equinox. About once every four years it occurs in October, depending on the cycles of the moon. Currently, the latest the Harvest Moon can occur is on October 8. Between 1900 and 2010 the Harvest Moon falls on October 7 in 1930, 1949, 1987, 2006, and on October 8 in 1911.

Many cultures celebrate with gatherings, festivals, and rituals that are intricately attuned to the Harvest Moon or Hunter's Moon.

It is claimed by some that the Harvest Moon seems to be somehow bigger or brighter or yellower in color than other full moons. This is an illusion. The yellow or golden or orangish or reddish color of the moon shortly after it rises is a physical effect, which stems from the fact that, when you see the moon low in the sky, you are looking at it through a greater amount of atmosphere than when the moon is overhead. The atmosphere scatters the bluish component of white moonlight (which is really reflected sunlight) but allows the reddish component of the light to travel a straighter path to your eyes. Hence all moons (and stars and planets) look reddish when they are low in the sky.

As for the large size of a full moon when seen low in the sky, it is true that the human eye sees a low hanging moon as being larger than one that rides high in the sky. This is known as a Moon Illusion and can be seen with any full moon. It can also be seen with constellations; in other words, a constellation viewed low in the sky will appear bigger than when it is high in the sky.

The Harvest Moon is also known as the Wine Moon, the Singing Moon and the Elk Call Moon. In myth and folklore the full moon of each month is given a name. There are many variations but the following list gives the most widely known names:

• January - Wolf moon
• February - Ice moon
• March - Storm moon
• April - Growing moon
• May - Hare moon
• June - Mead moon
• July - Hay moon
• August - Corn moon
• September - Harvest moon
• October - Hunter's moon
• November - Snow moon
• December - Winter moon

The third full moon in a season with four full moons is called a blue moon, as described in the Maine Farmer's Almanac. Until recently it was commonly misunderstood that the second full moon in a month was the blue moon. However, it was recently discovered by Sky & Telescope Magazine and reported on NPR that the interpretation of a blue moon as the second full moon of the month was erroneously reported in an issue of Sky & Telescope dating back to 1946 and then perpetuated by other media.

Radda run. Nice to be back running in Holladay.  Met up early with Aimee and Casey for two miles, then joined the group at 6am.  Ran easy through the neighborhoods up to Wander Lane. Ran two marathon effort miles on the rolling hills: 6:03 and 6:01.  Felt easy, as it should.  Cooled down back to Radda for 9.5 total.

Easy run through U, Federal Heights, Avenues.  Beautiful morning to run.

I'll devote the remainder of today's entry to the influence of the German band Kraftwerk on electronic music:

 K R A F T W E R K

Group formed in: 1970, Dusseldorf, Germany
Members: Ralph Hutter Florian Schneider Karl Bartos Wolfgang Flur

Very few groups can claim to be more seminal than Kraftwerk, which was formed in the early 1970s but continued to have an enormous impact in the late 1990s. To say that the German group was way ahead of its time is no exaggeration - Kraftwerk built its sound around electronic instruments at a time when many rock and soul artists had never even touched synthesizers or electronic drums.

But as the 1970s progressed, more and more artists were getting hip to Kraftwerk's innovations - and its impact could be heard in recordings by Giorgio Moroder, David Bowie and Tangerine Dream. The list of artists Kraftwerk influenced is amazingly long, but suffice to say that everyone from Afrika Bambaataa, Grandmaster Flash, Zapp/Roger Troutman, The Egyptian Lover, Whodini and The System to Throbbing Gristle, Bauhaus, The Human League, Depeche Mode, The Shaman, Skinny Puppy and New Order was directly or indirectly influenced by Kraftwerk. From hip-hop, disco, Latin freestyle and house to new wave, industrial noise, alternative rock, techno and gothic, Kraftwerk's influence seems unending.

All of Kraftwerk's seminal 1970s albums fall under the heading of "essential." Trans-Europe Express (1977) and The Man Machine (1978) are gems, as are such groundbreaking efforts as Kraftwerk 2 (1972), Autobahn (1974) and Radioactivity (1975). The impact of these classics was still being felt in the late 1990s. Unless electronic music goes away (which is most unlikely), Kraftwerk's direct or indirect influence probably won't be decreasing any time soon.

 (from http://www.globaldarkness.com/articles/kraftwerk_bio.htm)

Early run in Millcreek Canyon, tried to beat the arriving storm and mostly succeeded.  Ran from 2 miles above the gate down to Burch Hollow, out to the overlook, and back to Burch.  Picked up the pace on the return, trying to beat the weather. Stayed pretty dry.