Run Derneld, Run!

16 miles in the morning. 1 hour easy and then a 1 hour aerobic builder. Keeping it simple and tapering down this week. Trying to balance catering to family that is visiting and also being disciplined in my race preparation.

4 miles hiking around Cress Creek. My little brother gave me a good workout chasing him up the hill side.

Easy miles at lunch time. Taking the rest of the week off from work.

Easy for the most part with 12 minutes at half marathon effort towards the end. Definitely wasn't my day...I'm going to try and take the rest of the week even easier than originally planned.

Ran an easy-ish pace with a focus on 2/2 breathing. I usually run with a 3/2 rhythm on easy and marathon-paced runs and I wanted to feel ready for the half this weekend. Not sure if that makes sense or is actually productive.

9 minute mile peace. Heading down to Utah.

Easy 20 minute roll

Had a really great time running this race. My parents and siblings had been visiting this week. While the rest of them stayed with cousins in Salt Lake, my mom and I drove down and enjoyed the race. This make three mother-son races in the books. The next one will be St George in October, whi ch will also be my mom's first marathon. The race went almost as expected. When the downhill started around mile 3, I tried to hold back on the reins. I didn't train downhill at all in preparation for this, so I wasn't too surprised when my quads were feeling drained as the course leveled out. My plan to take the downhill conservatively was apparently not enough and I really should've driven out to eastern IF for the hills. I didn't completely die though, and I actually caught quite a few people in the last 2 miles. Downed a Clif gel between miles 7 and 9Many of them slowed down to a slow jog in the last stretch. So yeah, this is a tricky race to pace yourself on. I was going to break 90 minutes, and my mom was shooting for under 2 hours. We both got about 2 minutes over our goal. I would definitely do this race again, given I could plan a family vacation around it. Otherwise, it's just a little too far away.

Miles: (1) 7:02, (2) 7:08, (3) 6:29, (4) 6:42, (5) 6:50, (6) 6:58, (7) 6:59, (8) 7:02, (9) 7:20, (10) 7:16, (11) 7:11, (12) 7:29, (13) 7:10. Looking at the splits, I really started to die as the downhill slowly ended around mile 8

Back in SLC for the day. Hiked up to Lake Blanche with my wife and my father. My legs were really sore from Saturday's race, and the hike really helped to loosen up!

Easy miles at work. We got to meet up with an old friend this evening. We all became friends the same time I met my wife. It was great!

Easy miles at work

Easy miles pushing Ellie in the stroller. Quite warm today, but at least it's not San Antonio. I'll be going there for work next week...

Easy miles at lunch and then with Ellie after work. Well...as easy as running in the heat can be.

6.75 easy miles for lunch. 4.37 for dinner. Very nutritious.

Drove out to Ammon and ran up the road towards Bone. I think this is part of the Bone and Back Relay. I came back on a dirt road that comes back on 49th South. I chose to do this to get some downhill training. I hope to be better prepared for STG in October than I was for Bryce Canyon last week.

Got to San Antonio last night. 8.3 easy miles on the treadmill before training started. 4 more before dinner.

1.5 hours easy on the treadmill in the early morning. 6 miles in the PM. This trip is a good bounce back from the last race.

1 mile easy, then 2x(1 mile @ T-pace, 2 miles @ M-pace, 1 mile easy) then 1 mile @ T-pace, 1 mile M-pace. Finished with a 0.9 mile cooldown. This was tough for me. I think holding a good marathon pace after a mile at threshold pace was harder than threshold pace. Feeling accomplished.

90 minutes easy on the treadmill in the early AM. Going running with my mom's running club tonight here in San Antonio...going to be hot and humid.

Easy with a 7:24 mile right in the middle.

Last treadmill run for a while hopefully, phew! 4 mile warm up, 6 miles at 7:24 pace, then 5 minutes at 6:53 pace, then a gradual cool down. Work trips are a great time to get in mileage!

Narrow roads with no shoulder in Beaverton. Got to run by Intel's Aloha campus! That would be a neat place to see inside.

Ran up 185th and did the longer outer loop in the Cooper Mountain Nature Park. There weren't many hills close to my house so I'm really taking advantage of this vacation!

Up 185th, past Cooper Mountain Nature Park, down to Scholls Ferry road, then west and back up 209/Grabhorn. This loop ended up being the perfect length. The only downside is Beaverton's surprising lack of road shoulders. In my mind, it just doesn't make sense with the popularity of biking/running here.

More hills in Beaverton/Aloha!

Easy miles on Beaverton/Aloha hills.

11 moderate miles in Nampa. A nice break from the Beaverton hills, but I am going to miss them soon enough.

Easy pace. 4.45 of that was with Ellie.