my makeup may be flaking

AM 7 finally felt like myself again

PM 5 ran home the direct way 

Did one grass loop at Sugarhouse park in the AM. Played frisbee for a couple of hours in the evening.

6.3 AM did a small neighbourhood loop

7.3 Took the scenic route home. My bag was really heavy today for some reason and it chafed against my back.

Two grass Sugarhouse loops.

Ran to the east high school track to attempt a track workout. Felt terrible. Ended up doing some 200s, but those were awful too.  I haven't had a good speed workout since before WBR.  I may have to give up my tack aspirations for now and just try to get myself going again.

Went up City creek to four mile mark (8 miles out total) 63:15 (7:54 pace) and then came back 50:51 (6:21 pace).  It wasn't just the downhill, I pushed hard at the end of the run running 6:08 pace for the last 1.7 through downtown. In case you didn't realize it's much cooler in the mountains. I wish I could run there more.

AM 4

Monday is normall a rest day, but Saturday was so useless that I did an extra run in the afternoon and took the scenic route home.  Felt pretty good.  I've been drinking more water the last couple of days and I think its helping. PM 7.3 

7 am

5pm

Both runs were at a decent effort. I should probably note that all afternoon runs are with a 10 pound backpack (at least). I'm feeling really sore from Saturday despite the fact that it wasn't much work.  I've only got another week and a half here, then I'll be able to get back to my routine.

My body kept trying to go back to sleep at the beginning of this run, I just couldn't get m breathing fast. I still feel sore.

AM 4 I wanted to do an extra lap of the park but my legs were dead. I think I'm getting in plenty of miles, I just need to do some quality.

PM 7.3 The scenic route again.

Ran one grass loop of Sugarhouse park.  I was taking it easy as I plan to do a good tempo tomorrow but I felt pretty strong, hills were not a problem.

Ran to Sugarhouse Park and did two loops (grass) in 22:35 (5:38 pace) splits of 11:17 and 11:18. Did it as a hard tempo run, I'd been feeling awful and I just wanted to blow the cobwebs out of my legs.  Was happy with run, I felt smooth going over the different terrain, pushed it hard at the end and that hurt alot.  I chose to start at the stoplight for 15th east and go up.  Which meant I ended with a 300meter climb.

In the afternoon did three loops of Liberty park at a decent clip, maybe that run this morning was all I needed. I also used this run to jump ahead of Chad for the weekly mileage (there you go Adam)

Ran all the way up city creek, gaining 1700ft. Got to the end of the road and was tempted to keep going but I knew I should turn around. It's nice to be able to do runs like this on a whim now, a year ago this would have been ridiculous.

Out in 75:18 (7:55 pace), I thought I was going faster than that but I probably had some slow miles toward the end. Back in 60:18 (6:20 pace) which felt very easy. Despite it being downhill, it's still crazy that I can run faster than my typical base pace for the second half of a 20miler without any difficulty.. It shows that I really am a good downhill runner, no matter what anyone says. Do bikes count as road kill? If so, I had a ton today.

Ran an easy 4 in the AM (very easy) around Liberty Park.

Then I took the wonderful scenic route home from work and crushed it, backpack and all. My backpack has the coolest sweat stains on it now.7.3 miles
 

I took the super scenic route home. I ran up the small peak just North of the tail end of Emigration Canyon road. I couldn't find a name for it on the maps and it's not very high (5600-5700?). So I think I'll just call it lookout point.  I chose a brutally tough route up though and took a nice rest on the top, it wasn't that clear of a day, but there is an interesting view.  I don't know Utah history, but is emigration canyon the route that the first settlers came in.  Maybe the asked a couple young guys to go scramble up the peak and see what they could see. Maybe. It's easy to see why the settled here then.  I'll figure out the distance later (9?, slow!).

Had a tight schedule today and chose to play ultimate and then walk home instead of running.

7 in the morning

7.3 in the evening

Just one more day of this mess. 

Ran 5 in the morning, doing a little Indian Run with the East High School team. Entertained the idea of doing the Draper Days 5k until I realized it was in Draper not Murray (I'm a little slow).

In the Evening ran 7.3 (it alway feels sooooo much longer) doing the scenic route for the last time (for now).  I packed up my stuff from lab so my bag was very heavy, 20-30lbs and lugging it up hills just trashed my quads, removing any desire for a Saturday morning workout.

I still considered possibly doing a workout this morning (I planned a 2 by 5k workout) but my legs hadn't recovered from the night before so I just cruised 11.5

Got a little overexcited being back at sea level. Ran 9.2 in the morning at 6:05-6:10, then added on 3 in the afternoon (didn't have much time) and then ran to a local school to play ultimate frisbee for 90minutes and pretty much went full speed the whole time.

Felt a little sore in the morning, but still wanted to get in a long run. Did the basic Island loop untimed.  I really hadn't eaten enough and absolutely crashed during the run.

Felt weak at the beginning of the run but kept getting stronger and felt amazing at the end.  I may just coast in the race on Saturday and see what happens.

PM Did a (very) brisk warmup then ran to Pioneer Park (Mercer Island no Salt Lake) and did two loops fast (5:07,5:05). In high school we called those mile repeats which they are clearly not. But my 10:12 total time compares favorably to the 11:00+ that I did in my HS time trials

AM a relaxed 7

PM ran to frisbee, I felt alot of tightness in my hip flexor so only played at anout 60% effort to save myself.

1.5 miles warmup and 2.5 cooldown.

My plan for this race was to redline it the whole way.  It is very difficult to tire myself out at sea level and I wanted to shoot for sub 27 which I knew would feel fast.

Mile 1 5:17 it was uphill, the pace did not feel  fast but I was not well warmed up and my shins were complaining at me, I thought it might be a very bad race at that point.  I never got in contact with the lead pack (I didn't think I would).

Mile 2 5:36 downhill this was a worry to me, but I remebered the plan and I just trusted that if I kept hammering away my body would respond.  During the next mile I stayed in contact with the people in front of meand started making up some ground. Mile 3 (uphill) was 5:22 and I felt much stronger. Some guy who had passed me in the second mile looks over as I come up alongside him and says "good job". I was running in the t-shirt they gave away in the race so most people at the front probably thought I was going to just die annd the second mile slow down confirmed it, so this guy was a little taken a back when I just hammered away from him in the 4th mile. In that 4th mile (I missed the split) I started giving little kids high fives. I could see the main group up the road but knew I had no chance to catch them or anyone else. Then some guy caught me from behind amd started to pull away, he looked very strong.

In the downhill last mile I stayed about 20 meters behind him, I checked my watch and saw that I had an outside shot of sub 27. So I set two goals, sub 27 and beating the guy in front. I threw in a big surge with about 800 left and there was no response from the other guy. I then sprinted home to just break 27 (by my watch). I hit 10:38 for the last two miles.

Did 20miles in the afternoon (2:16!) then ran to frisbee and played for 90minutes.  Ouch.

I was completely wiped out today.

AM 4

PM 9.2 then I ran to frisbee and played (+5, conservatively)

Felt ok to start my run but was feeling very fatigued in the middle and I started to tighten up. I took a 1minute stretch break about an hour inbefore finishing up.  Not surprised that I'm so tired. I'm on pace for a 100+ mile week. 12.5 miles 1:26 (6:52 pace)

Ran around the Island at roughly 6:30 pace. Started out not feeling good,  but felt gradually better.