4.2 miles - buffalo ranch trail

 WT 60.4 miles

one eighyt-nine 

8 miles - from work. all easy except mile six @ 7:04.

WT 59.4 miles

one ninety

6 ten minute miles. emerald park and back. warm.

WT 58.4 miles

one ninety-one

12.2 miles / 3.1mile warmup, 5k, 6 mile run home. over a five week period i've run my best half marathon and one of my worse 5k's. i couldn't push at all today. maybe because i've been sick the last couple of weeks. when the first mile came in @ 7:32 i knew i was done. felt great on the run home though. grateful to be able to run miles. Annie ran too ~ a huge pr for her today as she's been putting in some consistency the last several weeks preparing for her first half marathon in september! met Kam for the first time, right before the race.

 just one quick rant in the form of an observation ~ folks around here (davis county?) need to lighten up a little. everybody seems to be uptight, or nervous or something. are things really that bad nowadays? i feel like i'm missing out on some tragic news that everyone else is privy too. 

 WT 60.6 miles

one ninety-two

5 miles around the hoods near work. overcast, a few sprinkles of a rare foreign substance known as "rain".

WT 57.4 miles

one ninety-three

easy 8 - from work / rio grand south. sweaty shorts.

WT 59.4 miles

one ninety-four

7 sweaty ones / 8:27 avg. from work etc.

WT 50.4 miles

one ninety-five

6 miles. i slept an extra hour this morning, then mowed the lawn, and chilled with my wife for a couple of hours before finally getting out for the run. 90+ degrees at noon. drove to the bird refuge and ran one loop on the buffalo ranch trail, then a loop at the bird refuge. lots of birds, bugs, and rustlings in the brush. at one point there was a huge rustling, and what should pop up in front of me but a doe; a deer, a female deer. love it when that happens.

WT 52.2 miles

one ninety-six

6.3 miles / 9:02 avg. from work. all easy, last mile @ MP (8:13).

WT 50.5 miles

one ninety-seven

11.2 miles / 9:01 avg. from work rio grand north. everything uber easy except miles 7 & 9 @ HM pace (7:49, 7:39). hot.

WT 55.7 miles

one ninety-eight

6.5 miles from work. by mile 3 i was at golden ave. doing 10 X 30 second hill repeats. got squalled on the last couple of miles. 

WT 50 miles

one ninety-nine

4 miles from work. easy, taking a break today. mile 4 @ 7:28.

WT 49 miles

two hundred

200 days @ 1620 miles = 8.1 miles per day.

8.5 miles / 8:48 avg. from work - east. soggy.

WT 49.5 miles

two-o-one

13 miles / super easy pace. from work/north east. took an 8.5 mile route to get up to emerald park and got a drink of water there. then back.

WT 55.5 miles

two-o-two

10 miles / easy. had some work this morning so i drove to the shop and ran home. cooler temps and cloudy but very humid.

WT 59.5 miles

two-o-three

2 miles / 8:06 avg. (8:33, 7:39). from work.

WT 55.2 miles

two-o-four

10.3 miles / from work/rio grande-north. 3 mile warmup @9:22 avg. 6 miles @ MP (goal 8:15 per mile). 8:12, 8:12, 8:10, 8:03, 8:04, 8:03 (48:45 / 8:08 avg.). then 1.3 mile cool down (9:30 avg.). i still don't pace very well, as i went a little quicker than i had to on the tempo portion. but i'm relieved it turned out faster because it seemed too hard to maintain for a marathon. 8:40 avg. for the run.

WT 54.3 miles

two-o-five

easy 8 before work. woop-di-doo.

WT 55.8 miles

two-o-six

5.2 miles - ten minute pace except when i turned a corner in front of some high school xc girls. yeah, i picked up the pace a little there.

WT 57 miles

two-o-seven

7 miles / 9:01 avg. before work. unintended progression run splits: 9:35, 9:25, 9:23, 9:16, 9:07, 8:14, 8:06.

WT 55.5 miles

two-o-eight

16.3 miles - soapstone basin - uintas. had a great over night trip. Thayne invited me to come up and camp with his family and do a long run in the morning. even though it was just one night, i love doing stuff like this. to me it's worth the effort of packing up the gear and making the drive - it gives life a little more texture. anyway, our original plan was to drive out 20 miles and run back to camp, then go back and pick up the car afterwards. however after about eight miles of driving on the soapstone basin road we realized that this run was going to be much tougher than we anticipated. plus the drive was taking a long time as driving on rocky, washboard makes for slow going. we came off the dirt road and drove a couple of miles up a highway, and parked. starting the run just over 10 miles from camp. we decided to run some out and backs along the way to add more mileage to the run, and that worked out pretty well. after seeing the terrain we would be running on, very steep. long climbs and descents, we adjusted our plan to an 18 mile run, (which was ultimately adjusted to 16 miles).  we were at about 9,500 hundred feet at the start and dropped over 1,000 feet in the first two miles, then gained back over 700 feet over the next two miles. a great way to start a run. did i mention we were in the uintas? beautiful, beautiful, mountainous meadows. we stayed at around 9,000 ft over the next three and a half miles, rolling up and down, throwing in a couple of short out and backs on suitable roads along the way. then slowly descended to 7600+ feet over the next 7.5 miles with an almost 200 ft climb in the last mile back to the campsite. 16.3 miles, 3+ hours of running at altitude with plenty of climbing and descending...in the uinta's! all around awesome run! our slowest mile was 14:45, out fastest was 9:12. ended up with an 11:32 pace over the distance, including all stops etc. didn't think about pace at all today. walked some of the steeper sections, stopped many times along the way for bladder control, rock from shoe removal etc. great relaxing longish run. thanks Thayne!

WT 58.8 miles

two-o-nine

edit: i forgot to mention sitting in the river after the run. never tried that before, it felt super good on the legs.

3 easy on ye olde high school tracke

WT 51.8 miles

two ten

4.2 miles / easy. feel like i'm recovering well from saturdays run. 10k tomorrow morning.

WT 54 miles

two eleven

1/2 mile warmup. 10k (45:42). 4 mile cool down. good race for me. a pr (aided - lots of downhill). all my race time these days are both old man PR's and lifetime PR's as i don't have any PR's from when i was young. anyway, i figured to place in the top 20% as that seems to be my lot in life. based on past figures, i figured about 2,000 runners, so i tried to start behind about 400 people. i don't know the official results yet, but i must have been way off on my count because i steadily passed other runners throughout the whole course. i think that i can still improve my time a lot over the next couple of years. this was my first time running des news. good race. the weather was great, low 70's and overcast. after the race i saw fellow bloggers Walter, and Kam. also met for the first time Glidergirl, Catherine and Faceless Ghost. i was going to run back to the start at research park for a cool down  but on the way out of liberty park i saw the shuttle bus and couldn't resist getting a ride back to my car.. on my drive out of salt lake though, i stopped at the capitol and ran a 4 mile cool down through the horse shoe and along 11th ave, then back. splits for race: 7:43, 7:12, 7:19, 7:10, 7:13, 7:20, .2@7:08 pace.

WT 54.4 miles

two twelve

edit: my official time of 45:41.9 gets me 349/1945 overall (18 %), and 18/84 AG (21%) what did i tell you. i'm the 20% man. almost any race i run where i know the total number of runners i can pretty accurately guess where i placed using the 20% rule. however, if it weren't for the entrants that are just trying to finish the distance, or are entered to have an enjoyable walk, i would place somewhere around 50%. yipee mediocrity! lol.

6.3 miles / easy. before work around the hoods etc. 

WT 52.7

two thirteen

11.2 miles before work. rio grande  north. all easy except for mile 9 where i somehow managed an 8:23 mile. Steve Ashbaker on his bike sighting around mile 3!

WT 58.7 miles

two fourteen

5 ugly ones. before work - overcast, muggy, light teaser rain. the first two miles were much uglier than the following three. but still the whole lot of them were UGH - LY. still don't regret todays run. beat the 10 mpm guy by 23 seconds!

WT 56.7 miles

two fifteen

12 miles / 9:20 avg. before work. meandered my way up to emerald park for a drink (7.5 miles) then took a more direct route back to work. started late (8:15 am) and it got pretty toasty. also there was some kind of mini triathlon going on, and they had the nerve to use parts of my running route for their event, so i got a little race environment vibe in the first part my jog.

WT 52.4 miles

two sixteen

8.3 miles - late morning run, 80+ degrees. two easy laps on the buffalo ranch trail + a little road.

pm - 4 miles on the MFT. 90F, but it felt good. slow progression splits: 9:08, 8:53, 8:48, 8:38

WT 61.7 miles

two seventeen

8.4 miles before work. rio grande - south

WT 65.9 miles

two eighteen

10.2 miles - before work, rio grande - north.all easy miles (9:45 avg.) except miles 4, 5, 7, & 9, (7:52, 7:45, 7:45, 7:38). 9:05 avg for the run. 

pm - 4 miles on the cattle road with Loki. funny how 90F at 6:30pm feels much more comfortable than 75F at 7am...

WT 69.4 miles

two nineteen