Trails!

Ran a modified YESCO-Green Canyon Run today. We (Dan and myself) turned South on 1600 E (instead of continuing up 1800 N to Green Canyon) and ran past Lundstrom Park down 1000 N back to YESCO. We still hit 400 of the 500 feet of elevation gain but more importantly, I was able to take a bio break using modern facilities and not in the bushes. It almost came to that. I have felt ill the last 24 hours and I think I am fighting it off pretty good. I might make tomorrows run easier than planned if I get worse tonight. Total Time: 68:32 (med effort) Ave HR: 161 Max HR: 172 RHR: 47

Did seven miles on the 5-mile out and back run near my house. I had to repeat 2 miles to get seven. I am sick and not feeling too great so I played this run by ear. I started out with an 8:00 mile warm-up then a 5:50 mile (5K race pace). Followed by an 8 min mile. The next fast mile was done in 5:47. I didn't want to overdo it as I am concerned about being healthy for thursday's 5K. The rest of the run was at an easy 8:00 mile pace. Not sure of how much to do tomorrow as I feel pretty awful right now.

Total Time: 52:25

Ave HR: 159

Max HR: 182 (during 2nd fast mile)

No running today. I feel like a slacker for taking an "unscheduled" day off but my body needed to rest and get better from my illness.

Cottonwood Heights Turkey Trot 5K 18:33 5th Overall 1st 26-29 age group I was feeling pretty sick still today but I really wanted to do well on this race so I gutted it the best I could. I started out just fine letting the rabbits take off. Most came back after the first 1/2 mile. I was about 20-30 yards behind the "pack" of leaders and debated going after them and run with them, but decided to run my pace. The course is hilly and tough. Lots of hills both out and back. 175 ft elevation difference between the start/finish and the turn-around. The wind had a bit of an effect on my time as well. It was warm but pretty windy. I worked to keep pasing people the whole way and did well picking them off slowly until the finish. I was hoping for a time closer to 17:30 but I am happy with my time considering the tough course and being sick. Total Time: 18:33 Ave Hr: 186 Max Hr Hit : 196 (Every time I looked at my watch it was around 188-189, but I didn't look during the last push to the finish). Ran some easy miles after the race cheering on family members and running home.

Ran an old High School Course called Animal. It has some big hills for the first half and some good downhill/flat training the last half of the loop. The climbs are about 5% grade and the downhills about 2-4%. I felt lousy the first half (sickness/hills) and picked it up and felt good the last half

Total Time: 59:30

Ave HR: 161

Ran on the Jordan River Parkway trail today. Approx 12 miles. I started at 6200 S and followed the trail north at 7:30 pace to 3300 S. Hit the turn-around in 45 mins. I was tired and did the next 2 miles slow. I saw that I was slow so I decided to pick it up and try and make it back by 90 mins. I was 3 mins off the pace and had 4 miles to make it up. I pushed it pretty good while trying to stay even paced. I made it in 1:29:45. I figure I did 4 6:45-7:00 miles while fatigued. Good MP simulation. The illness is getting better. It has moved out of the lungs mostly and is now in the nose. That makes the running easier.

Total Time: 1:29:45

Ave HR: 157