Old Man Still running

Long pavement run this morning.  I wanted to run the new Pioneer Crossing highway end to end that is nearing completion.  I'm probably the first to do that, because you need to do it in the dark when the workers aren't around.   I was out the door at 3 a.m.  The road is really nice.   A runner's paradise because they have porto-potties all over the place.  They are putting finishing touches, landscaping, sound barriers, traffic lights, side walks.  It was very peaceful running down the wide road in the nearly full moonlight.

Once in Lehi, I ran up State Street to Thankgiving Point.  I went as far as the golf course clubhouse, ran along the 10th hole, through a neighborhood and then jumped down on the path along the river.   The Montainview Corridor is making some progress.  They are starting a bridge over the river, probably first a small construction bridge.   I ran the path all the way home.  It is now essentially open as it now goes under the new Pioneer Crossing where it crosses over the river.  Very nice.    The run was about 22.5 miles and I did it averaging 9:30 pace.

Map: http://www.mapmyrun.com/route/us/ut/saratoga%20springs/543127773463920566

The focus is now on Tahoe Rim 100 in less than three weeks.   I'll try to get some good training miles in before a taper.  I've run the race three times before.  My best time is 25:43 and I've been in the top 20 all three times.  I believe I'm the only three-time finisher in the race.  The course is changing about 24 of the miles, at least an additional 2,000 feet of new climbing.  I'm not sure what my goal should be yet since I have no idea what the new section is like.

Out again at 3 a.m.   Ran over the foothills to Eagle Mountain, into Cedar Valley, back through the Ranches to home.   The cold air sure sinks and stays in Cedar Valley.  Seems like it always is 10 degrees colder or so there.  Stopped at the convenient store at the Ranches.  Overall pace average fairly easy at 10:15.

Map of run: http://www.mapmyrun.com/route/us/ut/saratoga%20springs/723127783401497606

The geek that I am, I measure my improvement in races by my percentage finish against the field.  Here are a couple charts.  I've thrown out races where I didn't really race (fun runs), and also threw out races where the field was too small or not competitive enough.  Generally races of 40 or more people.   Here is the chart for my ultras over a six year period.

The improvement trend is pretty noticeable, especially during the past year.  Next, let's take a look at my road race finishes.   I finish in a higher percentage because generally the field is less competitive with far more less serious runners.   But the trend here is even more dramatic.

I think the biggest improvement factors for both charts is probably mileage base.

Alarm went of at 2:45, but I couldn't do three days in a row that early, sluffed off and slept in.  But the good news it that there was some activity going on over at American Fork Hospital.   My first grandchild was born three week early, a yet-to-be-named grandson.  I am now officially very old.  Mother and baby doing just fine.

In the afternoon ran in the canyons to the west of Herriman, a very nice network of horse/bike trails that then connect with 4wd roads up on the ridges.  Did a 10+ mile loop going up Yellow Fork, the left fork, connecting to what is called City Canyon and up to the top of the ridges climbing up 2,000 feet to 7,700 feet with very nice views of the valley and copper mines to the north.   I've been on the 4wd roads up there before several times.   I could not see evidence that any runners are using those wonderful trails and roads way up there.  I ran along high ridges and then descended down into the upper portion of the right fork of Yellow Fork.  I then blasted down the rolling, soft bike trails to complete my loop.

I would like to do more training there.  The trails are wonderful.  I like it better than the heavily used Corner Canyon across the valley because it is much less used.  Now that I know the area pretty well, I can run it in the dark.  I'll probably run there before work some days.

Map of my run: http://www.mapmyrun.com/route/us/ut/herriman/795127793930733663

Heat and Hills. Returned to Yellow Fork canyon and ran up another spur, did a steep ridge climb, followed a trail that took me back down and then ran up another spur with a huge climb to the top of the ridges.  A great workout, reminded me of the Chinscrapper climb at Wasatch.  I had the trails to myself again.  I had to turn back because I was running out of water.  With two miles to go, I drank the rest and then blasted down the soft single track clocking 7-minute miles.  Great fun.

Steep, steep hills.   From near Jordanelle State Park, ran up the old Mayflower mining trails to the Deer Valley ski slopes.  The mining road was overgrown at that point and slow going so I looked up and just decided to climb straight up the black diamond slopes.  I was able to find some deer trails away from the tall grass and pushed it all the way to the top of Deer Valley resort.  At the top, there was an employee there and I asked about any roads or trails that head down the Jordanelle side.  He was puzzled and asked how I got up.  I explained that I came straight up.  He was dumbfounded.   I managed to find some trails and also went straight down a slope until I rejoined the mining roads below the Mayflower lift.   It was a great workout.

steep hills. climbed a canyon in Midway to the top of the ridge above Pot Bottoms aid station location for Wasatch 100. Ran on the high road all the way north and came down the very long road through Wasatch Mt Park dow to Midway by the Homestead and back to the summer home.  Pretty hot.  Tough workount.