Elite Jogging For Dummies

The plan was just to run an easy 5-6 mile shakeout, but once I made it to City Creek Canyon, I decided I wanted to see this, that, and the other thing, so I ended up adding a few unexpected miles. Plus, it was a gorgeous morning.  Pace was just easy, easy, easy. 

Cucina loop (Bonneville Shoreline Trail--City Creek to Dry Creek).  I expected heat this morning, but it was actually overcast and nice.  The clouds cast a shimmery silver light on all the new leaves. This must surely be the greenest part of the season.  

Black Sheep workout. Warmup from Steiner over to the U campus and more warmup on the Golden Mile. Then 1 x 1200m (4:18), 2 x 800m (2:44/2:33), 1 x 400m (1:18) on different parts of the Golden Mile (some flat, some hills).  Next was 3 x 2 min hill repeats on the main hill running down the center of campus.  Then 6 x 1 min hill repeats on the same hill.  Cool down back to Steiner.

Emigration Park loop. 

Run from Radda at 5:50 am with Sam, Aimee and a buddy of Casey's named Frank. Frank actually meant to meet up with the 6:00 am group, but since he was new and didn't know better, took off with us. Frank's a fit guy, a triathlete, but I think the pace was not agreeable and he turned back about 4 miles into the run. He found the main group after they finished their run and they all had a good laugh about how we (Sam, Aimee and me) were trying to inflict pain on him. Of course not!

Anyway, we ran the Holladay Mansion Tour. We doubled back on the shady canal section for twice the shadyness and ran up to Wander Lane. We threw in some spiciness, but not much. Temperatures are great, running in the depths of Holladay is fun.

From home to the gate at Red Butte Canyon.  

Salt Lake 10 Miler. This race was in April last year. I somehow had in my head that I ran 56 something, but I just looked and I ran 58:03. So, I was looking to improve my time, and it seems I took off more than I expected.

The race start was a little late, which allowed a longer warmup than I had planned; Sam & I got in 4 miles before the start of the race.

The goal in the first couple of miles was not to go anaerobic on the climb. All my splits here are from the Garmin, rather than the mile markers. First mile was 5:46, felt fine. The steeper second mile was 6:41. Albert Wint was leading at that point (with a bandit triathlete surging as well), then Mike Kirk, Chris Rogers, and me. I saw Mike overtake Albert and knew that he would be tough for anyone to catch with all that downhill. When I hit the downhill, I tried to lean into it and put the gas pedal down to the extent I could. Mile 3 split 5:22. In mile 4, I managed to sneak by Chris Rogers and I neither gained or lost places after that. Mile 4 in 5:11. Then just tried to roll down the canyon. Splits were 5:17 and 5:22 for miles 5 & 6. At mile 7, I felt like I was starting to run out of gas, slowing to 5:34 (a flatter mile, too). Mile 8, still feeling a little flat in 5:33, but at least the barn is within reach. Mile 9 in 5:29. The last mile I kicked a bit and my watch says 5:00 flat (but that mile was counted as .95 on my watch).

Bill Cobler dragged me up the canyon for a mile after the race for some cooldown. Both Scott Browning & I thought that was enough. Bill was adding another 8.

The temperatures were getting pretty warm by the end of this race and I'm glad it didn't start any later.  Still, this is a fun race with a good course and a low-key atmosphere. Afterward, I headed up the canyon to the Sun & Moon Cafe with Sam (Stoic) and his lovely wife Kelli. I love their Huevos Rancheros. Nice morning for breakfast outside on the patio.