Old Man Still running

for entire month

for entire month

for entire month

For entire month

For entire month

For entire month

Newhall, CA

Newhall 5k, 20:43, PR, 56th out of 500, 9th in age group

Newhall, CA

Eagle Mountain

Timp Summit, 48th, lots of snow, 4:25

Timp Summit, 49th, 4:06

Timp Summit, 50th!, 3:46 round trip

Right after that, ran Big Spring 8K, 42:44, 14th place on tired legs.

Ranches

Tahoe Rim 100, 25:54, 15th of 111 starters.

Timp Summit, 51st.

Fairview Lakes

Eagle Mountain

Eagle Mountain

Summitted three highest Utah peaks, Kings, South Kings, and Gilbert.  14:34

I ran an early morning Timpanogos summit starting from Timpooneke Trailhead.  I was on at the trail at 2:00 a.m., summited about 4:25, a typical pace for me.   I signed the summit log, my 52nd summit.   There were three groups of young people on the trail who I all passed.  They have no idea in that dark that I'm just some old guy.  I took it easy on the run down, finishing the round trip with a time of 4:09.   My PR is 3:43.   The trail is getting very overgrown with bushes making it hard to run down fast.   I was really tripping a lot on the last several miles.   I washed up, dressed for work, and caught my normal bus into Salt Lake City at 7:08.   I told a couple people at work that I had been on top of Timp that morning.

This morning at 3:00 a.m., I ran a favorite 15-mile loop (12 on trails) near my home.   This route climbs onto the foothills of Lake Mountain, goes over a ridge and then descends toward Eagle Mountain City Center.   In Cedar Valley, I head north and then run up the road over Unity Pass.   At the new elementry school being built, I run behind it and connect with a dirt road the takes me up to the powerlines.  I then get on a single-track motor cycle trail the winds up to the top of the ridge above the ranches.   I run on a trail on top of the ridge until I connect with another motorcycle trail that winds down the ridge and lets me run back home to Saratoga Springs.   This morning I set a PR on this run 2:40.   The run only climbs about 1,500 feet or so, so it isn't terribly tough, but I really enjoy doing it.   I listen to Mike and Mike in the morning and ESPN radio to get my morning sports fix.

In order to get ready for the Leadville 100, I need to spend as much time at altitude as possible.   This evening I drove up to Guardsman Pass, ran up and down some peaks and found a nice camping spot at 10,300 feed near the summit of Clayton Peak.   I pitched a tent, watched Mission Impossible on my lap top, and slept the night at altitude.  In the morning I washed up and went into work at normal time.

I decided to run the Provo River 1/2 marathon as a training long tempo run to work on my foot speed and get my heart rate up longer and faster than normal.   This would be my last speed workout before Leadville 100 next week.   I needed to be very careful not to pull any muscles.  This wasn't worth it.  Leadville is my focus.   The 1/2 marathon is poorly organized.  There was lots of confusion at the start.  They didn't have bathrooms, so the hill above was covered with runners despositing their human waste everywhere.   Not good.

Finally the race got going, about 15 minutes late.   I managed to get near the front and was only held up by a few slow runners who shouldn't have started near the front.   For the first mile, I ran in about the top 30, finishing the first mile in 5:56.   I was feeling good and enjoyed the fast downhill pace.  My next few miles were 6:16, 6:40, 6:35, 6:55, and 7:11.   That seven-minute mile was on the boring highway section that went uphill.   They had to route the course on the highway because of the recent fire.

I had my ups and downs, but kept the speed up.   My 5k and 10k splits were far-faster than my PRs.   After mile 9, people started to pass me.   I could keep up a 7-minute mile, but not much faster as we hit level pavement.   Mile 10 was a 6:50 split.   At mile 11, I could feel my hamstring tighten up.   No way was I going to pull that, so I slowed way down.   The last mile took 8 minutes.    I finished in 1:29:58 in 73rd place, 6th place in my oldage group.

It felt like a good training run.   I believe I could knock several more minutes off that.  Maybe next year.   Enough with the roads. I don't train for them.  Back to the trails.

I'm tapering significantly for the Leadville 100.   This evening I drove up to Guardsman Pass, backpacked up to 10,300 feet and camped out for the night to continue to get hours at altitude.   I slept great and don't seem to notice the altitude at all.   I was going to get up for a short morning run, but couldn't pry myself from the warm sleeping bag.   I also still have a little soreness from the 1/2 marathon on Saturday.  There is no reason to push it.   This week is all about altitude and rest.   

Clayton Peak

Leadville 100 - DNF

Backpacking - Three Sisters in Oregon

Timp Summit 53, 3:35:50, PR

Lake Mountain Summit - 23rd 1:58

Timp double Summit - 54th 3:41, 55th,  4:03

Plain 100, 6th place, 26 starters, 32:18

Ranches

Bear 100, 30th of 76 starters, 30:52

Timp Summit 56 4:25

Eagle Mountain

Eagle Mountain

Pony Express Trail 100.   Finished 2nd.  24:26

San Diego

Eagle Mountain

Eagle Mountain

Eagle Mountain

First Dam 10K 44:29, 25th out of 136 starters.   First in age group.

Ranches

Ranches

Spiderman 5K  21:04, 8th overall out of about 300.   1st age group.

Also ran 15 in Eagle Mountain.

Eagle Mountain

Ultimate XC Moab 50K - very tough  7:44, 38th place, 110 starters

Eagle Mountain

Ran all the way around Lake Mountain (mountain west of Utah Lake).   Did it in 6:45.

The weather is getting cold and wet, chasing me out of the hills and off the trails.  I decided to take a crack at another road race and went over to Orem to run in this traditional Thanksgiving 4-mile race. 

I'm currently training for Across The Years 24-hour race in Arizona on Dec 30.  I hope to cover 110 miles in the 24-hours.  If successful, it would be my 8th 100-mile finish for the calendar year, capping off a satifying ultramaraton race year.

To train for this next race, I'm backing off the extreme elevation training.  I've climbed 421,000 feet this year.  What I need to do now is increase my foot speed on the flats.  Thus, I'm doing more training on flatter dirt roads for the next few weeks.

Running in the Earn your Turkey 4-miler would be a nice test of my foot speed.  I rarely run on roads, but looking at the past year's times, I thought I could be competitive in my old-fart 50-54 age-group.

As the race started, plenty of youngsters went off sprinting like crazy.  I decided to be careful for the first mile and not burn out my lungs.  I'm just not used to cranking at such speeds.   I quickly noticed a tall strong 50ish runner in front of me, Bill Bedford, of Oregon.   I realized that he would be my competition.   I couldn't see any other gray-hairs ahead of us.  I decided to carefully hang behind Bill and hope that I could pass him later in the race.  

My first mile was a little slow, 6:22, but I sped up a little and cranked out a 6:15 second mile.   The lungs were working hard and I watched Bill pull ahead, fearing that he had dropped me.   I struggled on mile 3, still not warmed up, but had a 6:59 split, still under seven minutes.  I did notice at the 5K mark that I was faster than my 5K PR.  Very nice.

Finally I started to feel warmed up and pushed the last mile much harder, passing a few runners ahead.   Bill was in view, but I realized I wouldn't catch him.   I finished mile 4 in 6:11 for a strong finish, about 30 seconds behind Bill   My finish time was 25:48, 46th place overall, and 2nd to Bill in the 50-54 age group.   I was pleased to see that no other old runners beat us, in fact the oldest runner to beat us was 44.   If I was a year younger, I would have won the 45-49 age group.  My pace was under 6:30 miles.   Nice for an old slow guy.

Well, it was a fun morning.   I took home a turkey and a coupon for a pie.

After 15 boring treadmill miles in the morning, (I can't believe I'm wimping out on a treadmill!). I decided to finish the week off with a 5K tempo run.   I went to Provo and ran in the new little 5K that runs through some neighborhoods in the northwest end of Provo near the Provo River.

The race was somewhat challenging because it had so many turns and ran on varied surfaces, grass, pavement and sidewalks.   There was one challenging hill and lots of turns.   My first mile including the hill came in at 6:44.  My legs felt a little heavy from the 15 miles in the morning. My second mile was the best when I was able to kick it into gear and pass three young runners.   I clocked a 6:05.   Mile 3 was a grind toward the finish, 6:35.   But I have to be pleased because I ran a PR with a 20:05 finish.  Oh, so close to breaking 20 minutes.   I know I can do that now, on a nice flat course.   There were only 17 runners in the race, but I came in 5th place.   The four runners who beat me were all more than half my age, a bunch of fast kids.

Looks like I'm on target to finish off the year with 3,000 miles.   I just need 250 more miles to reach that -- my highest milage year ever.

Pushed myself out into the cold at 3:50 a.m. and did a 11-mile loop on dirt roads and motorcycle trails south of the Ranches in Eagle Mountain.   This route typically takes me about two hours.   The stars were really glowing in the moonless sky.   It is a great way to start the morning, but getting pretty chilly.

13 wimpy treadmill miles at the Saratoga Springs rec center.

Got up at 3:40 a.m., intending to wimp out on a warm treadmill again, but saw the temperature was 41 degrees without a wind, so I dressed warmer and headed out into the cold.   I ran an 11-mile loop I will frequently run in the early mornings.   From my home, I run up Grandview Road, past the gravel pits, south of the Church Farm, and climb the ridge to the west.   I then run northerly on a dirt road that eventually takes me up to a pass by some powerlines and I now am on a ridge above the Ranches in Eagle Mountain.   I then run along a motorcycle trail to the east the is very fun, giving me a great view of the lights of homes in the Ranches.  I then descend down to some homes that are in the far northeast section of the Ranches.  Finally, I complete my loop by running  on a dirt road west of the Church farm and join up again with the east/west dirt road that runs south of the Church Farm.  This takes me back home.   If I push the pace, I can complete this run in two hours.   That is what I did this morning.   I was pleased that I didn't wimp out on the treadmill.

Also ran 7 miles on the indoor track at the Lehi Legacy Center after work.   Got dizzy after 56 laps.   I'm just trying to get a little used to running on a track in preparation for Across the Years 24-hour run on Dec 30.   I'll be running on a custom 0.5K track there.

Starting at 4:00 a.m. I ran 12 wimpy, but fast, treadmill miles while listening to Mike and Mike in the morning.  Snow flakes were floating down outside.

After work I ran another 8 miles at the Lehi Legacy Center indoor track.   I ran steady 8 minute miles for 64 minutes.   It is easy to keep a constant pace because each lap is 1/8th mile.   It was a good run, it felt very easy.   I've never done two-a-days before, seeing how this works to get a higher mileage week.  So far, so good.   On Wednesday I did roll an ankle pretty bad, descending fast down a rocky ridge, but it didn't swell.  In the past just continuing to run through a tender ankle has seemed to work.  So far, so good.

It was 23 degrees out this morning, so I again chose to stay indoors and ran 15 miles on the treadmill.  

Two miles running with the dog.

This morning I had planned to go to Antelope Island to do a training run with ultrajim, but I wimped out.   Before going to bed, I saw the temperature was already below 30 and after five days in a row of getting up at 3:40 a.m., I thought I deserved some rest.   So instead, I had a nice, rare, 10 hours of sleep.   I decided to support a little neighborhood 5K that started in Saratoga Hills, called the Reindeer Run.

When I arrived, everyone started to "give me the business," making fun of my 100-mile distance running, and doing a 5K.   Its pretty funny, but embarassing. (See my ultrarunning blog at www.crockettclan.org/blog )  What is strange, is all these neighborhood runners live within one mile of me, but I've never run with any of them.  It isn't that I'm anti-social, it is instead because I rarely run on roads, and rarely during the day.   I see them as I'm driving in the car here and there, but they never see me running.   I tried to explain where I normally run, which is up in the foothills trails far away from the housing developments.

The race began, and a bunch of kids sprinted ahead.   After about a block, I caught up and pushed ahead.  I was then confused, "Huh, where are the other runners?"   Had I taken a wrong turn?   At the next turn, I looked behind and saw a woman runner in blue following behind.   This was odd, I was in first place.   OK, no super fast runners today.   I realized I could probably push this to victory.  I was confused at a couple turns, stopped and saw that the woman runner in blue was still following me, so I just went on.  My first mile was cranked out in about 6:15 or so.  I wasn't pushing too hard, but extending my lead a little.  

The route turned onto Parkway Boulevard that runs through my development, within yards of my house.   As I reached the half-way point, my wife drove by and waved as she was on her way to the vet with our dog, to get shots.   I looked behind me several times and could see the runner in blue was hanging with me but my lead was still extending.

It was a beautiful clear sunny morning as we ran along the shore of expansive Utah Lake.  The sun was very low, just peeking over the mountains far to the east, shining in my eyes.

The final mile was the toughest, with a hill at the end.   I've run this hill hundreds of times, as it is the route that takes me up to the foothills.   I pushed it hard and cruised into the finish at the park to cheers, in first place at 20:30.

I stayed around to greet the other runners and tried to get to know them a bit.   Most knew who I was.   I really do need to get to know the recreational runners in the neighborhood.   We need far more runners in Saratoga Springs.

It was a fun little race.   My lungs were a little burned out by the fast pace and freezing cold morning air.

PM

I capped off a 100-mile training week with a wonderful afternoon 18-mile run.    I ran on dirt roads and trails that I usually do in the dark, running from my home, winding through hills and ridges, out into Cedar Valley (Eagle Mountain), and then running up to Unity Pass, and then home through the dirt roads and motorcycle trails.  As I ran, I listened to the SEC football championship, Florida vs. Alabama.  Rather than wasting time in front of the TV, why not be out on the trail!

After all the boring flat miles this week, I was thrilled to be back on the trails.   I just cannot understand how the runners on this blog tolerate all the miles on roads and tracks.   They have a level of mental toughness that I just can't comprehend.   I felt so much enjoyment as I bounded on the rolling roads and trails, taking in all the eye candy along the way:  Expansive farm fields, hills and trees, occassional shooters (who I avoided), and wonderful snow capped mountains.

As I hit a single-track section, my legs seemed like they were shouting with excitement to me as I pushed them to a crazy wreckless pace, weaving through the trees and bouncing up and down on the trail.   I was pleased to see a couple pair of footprints that were not mine.  This month I have seen a few on these trails that seem to be my secret running playground.  I'm glad some trail runners from Eagle Mountain are discovering these hidden motorcycle trails.   Still, there are long sections that I have never seen any other foot prints.

My pace was easy, about 10-minute miles, but the run would not be "easy" for a road runner.  The surface is uneaven, and there were some nice short steep climbs along the way.   From Unity Pass, for the last six miles, I really kicked it into gear and turned 7-8 minute miles, even in some very technical sections.  I wanted to whoop with joy as I cruised down with speed through the most technical decent down a rocky ridge.   I was pleased that the ankle that I rolled earlier in the week was no problem to me.

As I neared my home, descending heading east down from the foothills, I noticed an amazing effect that I had never noticed before.   The shadow of the sunset was extending across Utah Lake toward the Wasatch Mountains to the east.   As the angle of light became very low, the sun reflected off windows of homes over ten miles away in Cedar Hills, Pleasant Grove, Lindon, Orem and Provo.   These bright reflections caused wonderful streaks of light to reflect off of the expansive Utah Lake (in the shadow of Lake Mountain), extending for miles across the lake.   It was amazing.  I never had noticed this wonder before.  The effect only last for a few minutes and the angles have to be precise to see it.

My 18-mile run was completed in less than three hours.   I ended the run excited and energized.   My running batteries had been recharged by getting off the roads.   This was the first time I had ever done a 100-mile training week.   I've run 100 miles or more in a week when I run a race, but I've never trained this much in a week.  It was an interesting experiment.   I came out of it great.  No injury, no soreness, no stiffness, nothing.   About 65 of these miles were before sunrise, while my family was still asleep.

I look forward to another good running week, next week.   I never train on Sundays, so I look forward to a nice rest tomorrow.

No training on Sundays

Hit the trail at 3:50 a.m.   34 degrees, very little breeze.  Sluggish, so took it very easy and took a tougher route than usual and climbed up on the ridge by the Ranches, overlooking northern Utah County.  The lights are always incredible.  Without much of a breeze this morning, it was pleasant up there.

PM

Ran ten miles at the Lehi Legacy Center track, 8-minute miles.

No morning run.  Felt like I should rest.   In order to avoid over-use injuries, I listen to my body and make sure I give it rest, when it wants.   I would rather skip training than get injured and relaly skip training for a long time.  

4 mile power walk during lunch - went up around the Utah Capital Building.

PM

5 miles on the Lehi Legacy Center Track.   1- 6:33, 2- 6:26, 3- 7:22, 4: 7:10.   My 5K split was 20:48.   Funny how a year ago my PR was slower than that.  Now, I can do a fairly easy training tempo run in under 21.   Not bad for an old foggie with one foot in the grave.   Saw an elderly man walking around the track with a cane. I thought, "gee, that's me in ten years."  Also saw a woman walking around the track constantly texting on her phone.  Made me laugh.   I bet she does that all day.   My 12-year-old son asked for a cell phone yesterday.  No way.

It was 22 degrees this morning.  I wasn't pyched up for a cold 2-hour run, so I hit the treadmill for 15 miles in under two hours. Power walk during lunch hour, 4 miles up around te Utah Capital.

PM

Six easy miles at the Legacy Center

Zero day.   Recover from a little nagging injury from a few weeks ago.

Another rest day.  Feeling great.  Hope for a long run Saturday if the storm coming in doesn't scare me away.

AM

Started off the morning with 15 easy miles on the treadmill.   Next, I decided to run on the Jordan River Parkway trail to Willow Park where my son was camping with the scouts.  I arrived there just in time for breakfast!   Great timing.   A big winter storm was coming in. I started my run in 47 degrees, but by the time I finished it was 30 degrees and snowing.  A full moon was out, and incredible, partially covered by dust blowing from the west desert.  At leasst I missed any rain.   I continued north to Thanksgiving Point and then turned around.  The wind had started out from the southwest and shifted violently from the north, blowing about 20 mph.   My timing for turning around south was great.  With the wind, I had a wonderful tail wind the rest of the way home.   When I returned to Willow Park, the scouts had already packed up and headed home, beating the storm front.   I was a nice run.

PM

Miles with the dog in the snow.

18 degrees out this morning.  That just a wee bit nippy.   I hit the treadmill.  This morning, I ran with the lights out for an hour in the Saratoga Springs rec center until the next person arrived.  The treadmills face the windows that look out across Utah Lake.  With the lights out, it was a very pleasant light show looking out at all the lights across the lake in Provo, Orem, Lindon, etc.

PM

8 x 8:00 miles on the Legacy Center track.

Caught a cold.   Usually working out helps me feel better.  Did 10 miles on a treadmill and felt much better.

With two weeks to go before the Across The Years 24-hour race, it is really time for me to start tapering  (backing off my training).   I hate tapering because little aches and pains appear and I start gaining weight if I don't diet.

PM

Nine more treadmill miles.

Short tune-up treadmill run at 8:30 miles.   Entering taper mode for my next big race on Dec 30.

6 easy miles on the treadmill.   Interesting to see that my motivation for hard training is low now.  But that is great, it is time to taper.   So, I'm just going to keep doing little tuneup runs when I want to and try to rest up for 110 miles on the 30th.

I passed 3,000 miles for the year.  I didn't really have that as a goal, I planned to do 2,500, but with this next race coming up, it kept me motivated in November and December.

After taking three days off (Vegas Bowl trip), I tried to loosen up the legs again and did 12 easy treadmill miles as the snow fell outside.  It took me about six miles to warm up, but then I felt pretty good.   It is all about tapering now for next Tuesday.   Weather forecast looks great for the big race in Arizona, high 68, low 40.

I passed 3,000 miles for the year.   That was not really in my goals, but it just happened.  Its been a good year.

Ten easy treadmill miles, averaging 9:00 pace.  I through in some tough 25% incline climbs to get the heart pumping.   Legs feel good.   Just need to shake this bad cold.

Ten easy treadmill miles at 9:00 pace.  Just staying loose as I taper for Across The Years 24-hour race on Dec 30.   I think I'm ready.  No injury to heal from.  My cold seems to be getting better.

One mile running with the dog in 18 degrees.

Five easy miles out in the snow storm on unplowed roads.  It was great fun.   We have more snow on the ground in Saratoga Springs than I ever remember for the last ten years.  Nearly two feet.   Crazy.   All the trails are full of snow.   Once the 4-wheelers get on them, I'll be able to run on the packed snow.  I love to run on soft snow.  GoreTex shoes work great in the winter to keep the feet warm.

Six easy treamill miles to keep the legs loose, 11:00 pace.

To close out my 2008 racing schedule, I decided to give a fixed-time 24-hour event a try. I entered Across the Years (ATY) 24-hour footrace held at Nardini Manor, in Buckeye, Arizona, east of Phoenix. For a fixed-time race, you try to cover as many miles as you can in 24 hours. Each year ATY attracts many of the elite in sport from around the world. I went away with a deep respect for those athletes who do well running this type of race.

Read my long detailed race report at: http://www.crockettclan.org/blog/?p=134