6.3 miles/54:18/8:37 avg.

Early lunch run from work around town. Partly cloudy, light wind, 46F. Shorts, short sleeve, no gloves. A little chilly until I warmed up. Took about 4 miles before I felt like running.

Splits: 9:03, 8:44, 9:02, 8:48, 8:19, 8:02, +.3@7:52.

5 miles/41:58/8:24 avg.

Late lunch run. Drove to the Legacy Parkway Trail (LPT). Sunny, 60F. Wind blowing both North and South. At first my legs felt like lead, but felt great after warm up.

Taking tomorrow off. Good luck to all the St. George marathoners and any other  racers!!

Splits: 9:10, 8:17, 8:23, 8:18, 7:48

8.5 miles/1:12:56/8:34 avg.

Ran from the house down clarke lane to the "ranches" South to Glovers, East on Glovers to LPT then North to Clarke and East to home. AW rode along on her mt.bike. We got out around 11:30 with a break in the rain. 52 degrees. Perfect running weather if not for the strong South wind. Otherwise a good run.

Splits: 9:48, 8:26, 8:14, 8:25, 8:40, 8:19, 8:31, 8:23, +.5 @ 8:08.

Granting a request from the right calf to take the day off.

Tune in tomorrow for another episode of  "As The Runner Squirms"

8.1 miles/1:11:28/8:43 avg. Sunny, 44 degrees. From work out and about suburbia.

Calf is twangin' like a country music singer. Still runnable, just no pushing for awhile.

Easy eight. 8:51 avg. Bluff trail. Sunny, 45F. 

Calf loosened up nicely as the run progressed. 

Lot's of  grasshoppers on the parkway. Apparently, committing suicide by bike is popular amongst the grasshoppers...

9 miles/1:16:50/8:33 avg.  Overcast, 50F. Excellent running weather! From work.

3/4 mile barefoot on grass at Emerald Park.

Splits: 9:18, 8:37, 8:32, 8:42, 9:01, 8:33, 7:57, 8:17, 8:02.

6.3 miles/55:11/8:46 avg. sun, 54F. From work.

Splits: 8:47, 8:57, 8:41, 8:47, 8:52, 8:35, +.3 @ 8:31

PM edit: Just slightly busier than I want to be today through Sunday, however, there will be runs.

Breakfast update: 1 banana, 1 can spinach, coffee, water...

Black beans for lunch.

Ran 4 miles. 33:32/8:22 avg. overcast, 48F. On the LPT.Unintentional progression run.

8:42, 8:25, 8:22, 8:00

Snack: 1 cup lowfat "vanilla" yogurt. 1 "very large" pear (from the tree out back).

Dinner: Bacon & eggs (with cheddar). Juice.

Evening snack: bowl of raisin bran w/skim milk.

10.5 miles/1:29:20/8:30 avg .Overcast, 54F. Working today so I ran from the shop around Layton. 

Feel just so so today. No umph.  Miles 5 and 6 were mostly uphill and I just didn't feel like pushing it. Came back down the same way so miles 7 and 8 were mostly downhill. Again, no umph today, so I didn't push it downhill either. 

Generally happy with where I'm at now 3 weeks after TOU. October is my "free" month as far as running goes, so I consider any running to be gravy. Whatever that means.

Splits: 8:57, 8:33, 8:41, 8:21, 9:11, 8:56, 7:59, 7:58, 8:19, 8:23, +.5 @8:01

6.2 miles/53:37/8:38 avg. From work etc. Sunny, 58F.

Happened to be running by the high school as  the students were let out for lunch. Makes me wonder how we ever survived behind the wheels of our automobiles as teenagers. Seriously.

Splits : 9:06, 8:52, 8:40, 8:24, 8:38, 8:15, +.2 @ 8:35.

7.4 miles/1:04:15/8:40. Partly cloudy, windy, 63F. Ran from work and zig zagged throughout a bunch of neighborhoods I've never seen before. Interesting how in just a block or two a neighborhood can go from rundown and unkempt to shiny and tidy. 

Splits: 9:05, 8:50, 8:44, 8:46, 8:37, 8:23, 8:34, +.4 @8:14.

7 miles/1:00:16/8:36 avg. Mostly sun, 62F, windy. Clarke lane/LPT.

Clunky.

Splits: 8:56, 8:33, 8:41, 8:29, 8:31, 8:41, 8:20

James ran for nine days and on the tenth day...he rested.

:-)

8 miles/1:07:12/8:23 avg.

Lunch run. Sunny, 59F. From work.

Been a crazy couple of days. Running helps.

8:51, 8:27, 8:27, 8:24, 8:14, 8:21, 8:23, 8:02

5 miles/39:43/7:56 avg. Sunny, 70F. On the LPT.

Happy Saturday to everyone!

8:28, 7:55, 7:43, 8:07, 7:29.

4 miles. 9:00 AM. Clear, 62F. Nice and relaxed trail run with the dogs. 

The hills are on fire!

Nope. Not today.

8 miles/1:05:19/8:10 avg. Overcast, light rain, 49F. From work and about.

The taper before, and the low mileage recovery weeks following the marathon have left me feeling fresh and spunky.

Splits: 8:34, 8:16, 8:19, 8:00, 8:14, 7:55, 7:59, 8:02.

Easy 8/1:08:35/ 8:38 avg.  From work. Sunny, 48F. The weather gods are still with me.

Splits: 9:03, 9:04, 9:00, 8:29, 8:33, 8:21, 8:14, 8:07.

8.3 miles/8:41 avg. Partly cloudy, dark, 47F. 6:01:22 AM. Clark lane/fairground/LPT.

First early morning run in several weeks. Need to do this more often.

Edit: Working my way through a 29 0z. can of dark red kidney beans today. When I complete this task, I will have consumed: 780 calories, 132 grams of carbs, 48 grams of protein, an exorbitant amount of dietary fiber, and 0 fat or cholesterol.

Red grapes.

Chocolate milk.

Raisin Bran (skim milk).

Sweet pickle for dessert.

Easy 8 /1:10:03/8:45 avg.  Overcast, 50F. From work. Exploring more neighborhoods around town.

4.2 miles / 9:09 avg. Partly cloudy, post rain, 50F.

2 miles warmup.

2 miles cooldown.

6.2 miles / 8:22 avg. Ran with Chad this morning along 11th ave/city creek/capital area. Good conversation as always. Also a good challenge for me to try to keep breathing while running/talking with Chad. This Fall weather is crazy!

6 miles / 8:25 avg. From work etc. Sunny, 47F.

Unintentionally progressive splits.

8:52, 8:39, 8:25, 8:17, 8:15, 8:01.

8.5 miles / 1:12:15 / 8:30 avg. Overcast, intermittent snow, wind NNW gust up to 19mph.

Jensen Park/Bluff trail.

Yesterday, I ran in shorts and short sleeves. Today I donned full winter regalia. Pretty miserable to start but great once I warmed up. I was feeling sluggish so after 3.5 miles I did 4 x 1/2 mile with 1/4 mile recovery, except before the fourth interval I took a 1/2 mile recovery. My splits on the half mile intervals were around 3:30 (7:00 pace).

Splits: 9:08, 8:49, 8:59, 8:00, 8:27, 8:08, 8:06, 8:37, + .5 @ 8:04 pace.

7.1 miles / 1:00:32 / 8:32 avg. Overcast, a little wind, 38F. Shorts, long sleeve capilene under long sleeve tech shirt from Ogden 1/2 marathon, light gloves, winter cap. From work, dropped a payment off at the bank, (it feels good to run errands on the run), then South around new neighborhoods I've not seen before. At 3.5 miles I stopped at Rosewood park and ran a mile with some striders barefoot on the grass. Definitely too cold for barefoot. With the first 1/4 mile my toes were completely numb. Felt really good though. Awkward trying to get my socks and shoes back onto numb, wet feet. Really pleased with how effortless today's run felt.

8:42, 8:41, 9:02 (uphill in a headwind :-)), 8:34, 8:04, 8:26, 8:17, +.1 @ 8:06 pace.

10.6 miles / 1:30:02 / 8:30 avg.

Sunny, 38F, wind. From work, up to Emerald park (6 mi.),  for a drink of water but they've shut the water off for the Winter. With the temps at 38 degrees, hydration was not an issue. SLowest mile was 9:02, fastest 8:06.

I feel a day off coming on...

6 weeks after the marathon. I believe the main reason I crashed was because I was over trained. Even though it was my fourth marathon I really consider it my first because it was the first time I gave a conscious effort at training, and had been 6 years since my last marathon. (I've really only had a mileage base going for a little over a year now). I may have done better if I had run bigger mileage in June/July as planned but I ended up with injuries and cut back to 50 - 60 MPW for most of the Summer. Then I tried to cram a few higher mileage weeks into August, and had a short, tired taper before the Sept. 19th event. My diet wasn't very good at that point either. Too much HFC in the form of Powerade and other sundry sugar filled items. I have since kicked the powerade habit and cut way back on other crap. The diet change, combined with several low mileage weeks in a row (40-45 MPW) have me feeling pretty good. Hopefully I can increase my mileage to 50-65 mpw over the next several months and remain strong for the next marathon training cycle, whenever that comes.

Okay, done rambling.

5 miles / 42:54 / 8:35. Sunny, 50F. From work and South to Rosewood park and back. Lots of traffic on the roads today. 

Nice and easy run to end a nice and easy month.