10: AM. sun, sun, wind, more wind, 84 degrees. Bluff trail.

6 miles / 8:16 avg.

Easy 8. 6:25 AM. Temps in the low 70's, ever present South wind. From house / Clark /Glovers Ln.

Had fun this morning running in a small 5k in the town next door. I used to live in Centerville and during my warm up (2.75 mi. @ 9:24 avg), I ran by the house my wife and I lived in when we first were hitched. So, my wife, friends Lysa (on the blog), her Husband Scott, and Heidi ran also. This was Heidi's first race ever, and she ended up running most of the course (as opposed to walking it) and finished great. A really fun morning with friends and family. Got a PR by over a minute (21:33 / 6:57 avg) which yielded  3rd place in my age group. Cooled down (6.5 mi. @ 9:02 avg) by running home.

Thanks Lysa for getting us all out to do this today!

Easy 10 around the neighborhood. Day off to celebrate the 5th of July. 9:01 avg.

Early lunch run. Sun, mid 70's. Bluff trail. 10 miles / 8:47 avg.

Trail run for lunch. 10 miles on the fire break road/BST South from Farmington canyon out and back. 9:57 avg. Sunny, 78- 80F.

Dentist

No running today or tomorrow. No need to push right now considering the recent dental stuff. I'm not training for anything right now so I'm just going to enjoy a 30 mile week and the first three days off in a row since I don't know when. Hope to be back at it Sunday.

No run today. This isn't as easy as it looks. Looking forward to the run tomorrow...

Mountain run.

First test to see if my body will allow me to do some ultras in the next year or two After a three day rest following some dental work, I figured it was a good time to try for something a little longer.  7:00 AM. Ran from my house to Francis Peak (radar towers @  9500+ ft) and back. Temps 70 degrees to 85 F by the time I got back. Carried 70 oz's of water in a camelback, 4 Gu's and a 5 oz flask of EFS (Product out of Salt lake City), this little flask packed 400 calories and 100 g's of carbohydrates. The fueling experiment continues. I ate gu at miles 6 and 8. At mile 10 I started on the EFS and consumed that over the next 3 miles. Then gu at miles 18 and 22. I maybe could have used more calories and or/electrolytes as I started cramping up (as usual ) around mile 22. My left ITB flared up and I ended up walking much of the last 4 miles. Very frustrating because I felt really good on the climb up and most of the way back. Just to have the whole run shot down in the last 4 miles! My water supply would have been adequate if not for the additional time it took to finish with the walking. I ran out of water around mile 24. When I got back home I felt probably the most uncomfortable I have ever felt after a run. It took like 20 minutes just to feel like I could think straight again. Anyway. I'm thinking I need to carry some solid foods with me on the extended runs?  

Home to Francis Peak / 13.53 miles / 3:04:46 / 13:38 per mile avg.

Francis Peak to home / 13.52 miles / 2:33:36 / 11:23 avg

Total run 27.05 miles / 5:38:23 / 12:30 avg.

6116 ft up / 6106 ft down.

Some notes: Very little traffic going up this morning, heavy traffic coming down (ATV's, motorcycles, etc).

The view from the top almost knocked me off my feet. Especially looking over into Morgan county. The view goes on forever with endless hazy mountain ranges in the distance into Wyoming.

Horseflies like sun. As I was coming down the canyon, I had my own personal entourage of a dozen or so flies buzzing me from all directions, for miles. Only got bit once though.

Shiny, white, dome shaped radar towers have magnetic qualities which can literally pull you up a steep mountain against your better judgment.

No running today but looking forward to a little PT for my sore quads (ie; mowing the lawn).

Easy 6 on the Bluff trail (flat asphalt), before work. Sun, 69F. Right quad still had that "about to explode out of my skin with each step" feeling this morning, but everything loosened up nicely within a couple of miles. Ran the last mile in 8:09 (brisk for me). 8:48 avg.

Easy 8 on the LPT under sun, 69F. Going into work late today so I ran at 8:00 AM.

7 miles / 8:47 avg. 6:30 AM. Clear and 63 degrees. Ran from the house Clark/Glovers ln. loop. The first 3 miles or so felt poopy, but the last mile felt effortless.

Splits: 9:29, 8:54, 8:55, 8:36, 8:45, 8:27, 8:16.  

6:21 AM. Easy 8. Clear and 65 degrees. Same route as yesterday. Exciting stuff.

onay unningray odaytay.

3.1 miles at the track with wife and dogs. 10:00 AM = hot! 8:15 avg. (8:54, 8:24, 7:18).

Yikes! Manana...

Trail run. 10 miles on the BST, North from Kaysville. Run started at 11:12 AM under mostly sunny skies with temps from mid to upper 80's. A little warm. Got a nice little Mother Nature  reminder from a rattler just as I started my run. It was huge, black and yellow striped, and loud! I saw another snake, just the garden variety kind, sunning a few miles further down the trail. 

I ran this course five weeks ago in 1:55:20, an 11:32 per mile average. Today I ran the same course in 1:46:27, a 10:39 average pace. Huge difference. I just felt really good today, able to take advantage of any flat sections and stretch the legs out. I saw two other runners on the trail. One woman, just up from Fernwood park. Then about a half mile from the finish I came up on an older guy. I was a little embarrassed about passing him like some young punk. I slowed and said hello as I passed and he picked up his pace and we got down to a sub 7 minute pace at the end there. I was having trouble keeping up with him. Awesome dude. 63 years old and 6 months out of heart surgery. He's just starting to build back his mileage. It made my day to run with this guy for a few minutes. 

Around 2,400 ft. gain/drop total.

Staying consistent with my recent inconsistency.

Low motivation month. I used to just run THROUGH these periods. But I guess the combination of the heat and no race on the horizon leave me content to just maintain for a bit until I get it back. 

13 miles. 10:00 AM. Bluff trail. Lack of fitness and late morning heat (82-87F) made for a slow run.

I went to the doctor yesterday for routine checkup. Here's some stats: BMI 21.4 (within "normal range for a 46 yr. old man, also puts me in the 8th percentile for weight),  BP was 114/66, my pulse came out at 60 bpm (though, I haven't seen a doctor in decades and MAY have been a little nervous). All in all, I'm one of the rare "fit" people this doctor gets to see these days. Running is such a healthy habit!

Looks like I'm an "every other day" runner this week.

Good luck to all the racing bloggers this weekend!

6:27 AM. Clear skies, mid 60's. From home - Clark/Glovers loop. 12.1 miles, a couple at MP, the rest at extremely easy pace.

8:48 AM. Sun, mid 70's. From house, Clark/Glovers/LPT. 7 miles / 8:38 avg.

6:35 AM.Easy 8. From house, Clark/Glovers lane etc. Clear, 73 degrees.

6:33 AM. Clear and 66 degrees. 5 miles. Slow and sweaty.

6:29 AM. Partly cloudy, a couple of short light rain moments, 70 degrees. From home, Clark / Glovers lane loop.

After a first mile warm up (9:14) I ran 3 miles @ MP (8:38, 8:26, 8:22), mile 5 was rest (9:31). Then did 10 x 2 minutes (7:15 - 8:00 pace) with one minute easy (8:27, 8:38, 8:32). Pace on mile 9 and 10 was 8:57, 8:26.

10 miles / 8:43 avg.

9:42 AM. Mostly sunny, low 80's. Ran from work, out and about the neighborhoods. 7.3 miles / 8:44 avg. Splits: 9:03, 8:33, 8:49, 8:41, 8:43, 8:52, 8:36,  + .2 @ 8:31 pace.

Well, I finally managed 6 days in a row (instead of the 4 or 5 I've been running for the last couple of months). Off today, long tomorrow.

5:33 AM. 17.6 miles. Clear with temps in the low to mid 70's. From the house Clark/Glovers lane x 2. Slow going but I'm okay with an average pace of 9:02 for the run considering the first mile was 10:11. Negative split for the run also. Another nice thing about running from my house is the routes I use aren't totally flat. Today's run netted over 1,800 ft of elevation gain/drop. So it feels like a good balanced workout for the legs even when I'm moving slow.

Slacker July has come to an end. However, even though I took ten days off I still managed to get over 200 miles for the month. Hopefully I can maintain some consistency in August.  This coming week I have another dental procedure on Wednesday so I'll have to take at least two, and maybe three days off in a row.