7.3 miles before work - young Liberace wielding a hoe/hump day lawn mowers route.

WT 70.4 miles (first 70 mile week i've had in a while)

two twenty

5 very easy miles before work around layton. 

pm - 9.5 miles. i left work early (4:00pm) and ran home. i would dramatize the heat factor during this afternoon's run, but:

a) i'm not dramatically inclined. and,

b) the heat really wasn't that big of a deal. no doubt it affects my overall pace, but it never felt uncomfortable. i suppose this far into summer everybody is acclimated.

- i don't run a lot of doubles, but this is my third this week, and each time the 2nd run feels so much more loose and strong than the first. a nice reward for the effort.

WT 73.7 miles

two twenty-one

4.5 miles before work. rest day. got over to golden ave. after a mile for 6 x 30 sec. hill reps. not for a workout, but to sort out the achy hip a little. 

WT 73.2 miles

two twenty-two

13 miles / before work. easy pace (9:30). started out on my usual route but my brain rebelled and i ended up running the first five miles on a completely new route i've never run before. it was refreshing.

pm - 3 miles on the MFT. i wanted six more to give me an 80 mile week - and i felt great the first two miles but then felt weak and light headed the third mile so i called it quits. i'm really enjoying being back to my old energetic self again lately.

WT 77.2 miles

two twenty-three

7 miles on the buffalo ranch trail. the Leisure Sunday Morning Monster had a grip on me this morning and i didn't get out to run until 10:30 am. pretty warm out but some high thin cloud cover helped. easy pace. i tried to run two miles at mp with a half mile easy in between but failed pretty miserably. still good practice trying to push a little when fatigued.

WT 71.9 miles 

two twenty-four

10.7 miles / steady state run / 9:01 avg. rio grande south/whispering pines out and back.

WT 74.2 miles

two twenty-five

10.4 miles / 8:23 avg. tempo tuesday. rio grande north. practicing mp goal pace (8:15).

2 mile warmup @ 9:15 avg.

7 miles tempo (8:10, 8:14, 8:14, 7:53, 8:02, 8:04, 7:54) 8:04 avg.

1.4 mile cool down @ 8:44 avg.

pm - 4.5 miles on the cattle road. hot. not purdy.

WT 74.9 miles

two twenty-six

easy 8 around layton before work. lungs feel great. legs feel tired.

WT 75.6 miles

two twenty-seven

12 miles - rio grande south/deseret st. still with the tired legs. gaseous.

pm - 6 miles on the cattle road. slow. hot (94F). slow.

WT 79.1 miles

two twenty-eight

4.5 miles  - rest day. before work - church st. etc. really psyched with how good my legs felt this morning once i started running. 

WT 79.1 miles

two twenty-nine

20.6 miles / 8:52 avg. it's been a long time since i last ran long. yesterday after work i dropped a couple of water bottles along my commute route. this morning i left the house at 6 am and ran the clark/glover loop before heading north along the rio grande parkway toward work. mentally it's easier for me to run point to point when running long. i knew after the first couple of warmup miles that i felt okay and this wasn't going to be one of those "beat down" runs. i had water around mile 8, i wasn't really thirsty but i drank some for prudence sake. my next water was at mile 12, which was a mile and a half from my finish, so i ran a 6.5 mile out and back, had more water then finished the run.. the extra volume i've been running lately is really making a difference. i've noticed the last couple of runs that i feel like i have more oxygen; like i'm running at sea level or something. the first 10 miles were at a 9:03 avg, the second 10 were at a 8:43 avg. a 3:12 negative split! my legs didn't get tired at all until the last mile or so. really happy to feel strong after a rare 80 mile week.

WT 83.7

two thirty

4 miles recovery run on the cattle road with Loki.

pm - 7 miles. 8:48 avg. felt so much better than this morning.

WT 87.7 miles

two thirty-one

easy 9 around the hood before work. like the old Eagles tune "it's another Hattori sunrise".

pm - 3 miles of the complete opposite of joy on the cattle road. the temps were lower (87F) and there was a nice cloud cover.

if i had realized that i only needed one more mile to get a ninety mile total for the last seven days i would have done it. wait, no i wouldn't have.

WT 89 miles

two thirty-two

easy 8 - rio grande - north.

WT 82.1 

two thirty-three

11.4 miles / 8:52 avg. from home - clark/glovers loop. all easy. miles 5 through 8 @ mp (8:12, 8:03, 8:15, 8:07). mp's were just for practice on tired legs. 

WT 85.5 miles

two thirty-four

12.3 miles - before work all over north east layton area. 

pm - 6 miles on the cattle road. everything in the 9:30-ish per mile range except mile 5@8:07. felt strong and energetic tonight. last thursday i did the same thing, 12 in the morning, 6 more in the evening, and my evening run felt much worse last week than tonight. and i've got more miles in my legs tonight...yay.

WT 85.8 miles

two thirty-five

4.5 miles - rio grande - south. rest day.

WT 85.8 miles

two thirty-six

16 miles / 8:30 avg. commute to work via the clark/glovers/red barn/riogrande route. 12 miles @ mp today. i've been thinking about this run all week and am glad it went as planned. i still don't know how i can possibly be expected to run this pace for a full marathon, but that's a concern for another day i guess. before the run i ate a half banana, a couple of cups of coffee, a little water. no food or water during the run - no problem.

2 mi. wu @ 9:21 avg

12 miles @ mp (goal 8:15 per mile) i ended up with an 8:12 avg. i felt a big energy drop suddenly in mile 7 and it's reflected in my split, but i wasn't stressed because i knew i had plenty of seconds in the bank and the lull was short lived. the last two miles of the tempo were tough. splits: 8:05, 8:10, 8:15, 8:11, 8:11, 8:12, 8:24 (gasp!), 8:07 (phew!), 8:13, 8:09, 8:17, 8:13.

2 mile cool down @ 9:24 avg.

a good end to another solid week.

WT 81.2 mile

two thirty-seven

easy 8 from home - to the LPT out and back. recovery style.

pm - 5 miles on the MFT. lot's of doubts for the first couple of miles, but felt pretty good by the end of the run.

WT 83.2 miles

two thrity-eight

8.3 miles around the hood around work around 9:30 per mile.

pm - 5 miles on the cattle road. weak, and slow. perfect.

WT 84.5 miles

two thirty-nine

4.4 miles / loops at the nature center. dead legs.

WT 80.9 miles

two forty

8.4 miles from work. better.

WT 77.9 miles

two forty-one

10 miles - commute - normal.

pm -  10.4 miles - commute - cooler than normal (87F).

funny - even though i've run 10,000+ miles over the last four years, i still freak out when i have a couple of bad runs in a row. i always assume it's a permanent situation and i'll never be able to run again. in hindsight, my little crash monday night was obviously due to the 16 miler the previous saturday (12 miles of which were at mp). and monday night's 5 miler was the 26th mile over the two days after that workout. duh. since i'm not smart enough to cut back on the running, my body kicks me in the *ss and forces me to cut back. thank you body.

WT 80 miles

two forty-two

4.5 miles before work. rest day.

WT 79.5 miles

two forty-three

20 miles / 8:43 avg. - met Chad at olympus hills mall parking lot aorund 6:00 AM and he took me on a big loop tour of holladay, millcreek, and sugarhouse. a really great run, and great conversation, (thanks for the run, and for the hydration along the way Chad!).  nice temps. for me this was a solid long run, with a decent mix of climbs and descents, and the majority of the climbing in the last half of the run - so it made for a good effort in the last miles. today's run was 10 seconds per mile faster than the 20 miler i did two weeks ago, which was essentially a flat course. i'm feeling fit about now.

WT 84 miles

two forty-four

7.5 miles on the buffalo ranch trail. recovery jog. started late (10 am) and it was a little warm.

WT 78.5 miles

two forty-five

10 miles / 9:05 avg. from work - north east. 

WT 75.2 miles

two forty-six

8.5 miles / 8:38 avg. from work - rio grande - north.

2 mi. wu

2 x 2 mi.@ hm with 1 mile easy in between (7:54, 7:49 - 7:42, 7:37)

1.5 mile cd

pm - 6 easy ones on the cattle road. waited until 7:00 pm for cooler temps.

WT 85.3 miles

two forty-seven

7 miles zig-zagging through the hoods near work. passed an "incident" where the cops had a street blocked off, and a house cordoned off, one of those big police trailers, the news was there etc. maybe i can find out what was going on through the news.

WT 83.9 miles

two forty-eight

9 miles - commute to work. nice overcast sky.

pm - 9 miles commute home. this is the shortest route between work and home. i usually extend these commute runs but i'm nine days out from the marathon and my taper starts tomorrow so i decided to just get it done and not push anything...non overcast skies, but okay at 90F with some breezes.

WT 81.5 miles

two forty-nine

4 miles - rest day. ran from work around the high school, on the track for a couple of laps. i saw cars, and birds.

WT 81 miles

two fifty