AM - 9.2 miles / easy commute into work. Super nice peaceful morning.

PM  - 9.3 miles / not as easy as this morning, but still, easy. Commute run back home. Running south into a warm head wind most of the way. Very thirsty when I finished.

WT 64.7 miles

6 miles / easy progression recovery run on the MFT. Mostly sun, low 70's, nice breeze out of the south.

Splits: 9:58, 9:19, 9:02, 8:19, 7:58, 7:18 / 8:39 avg.

WT 62.7 miles

Easy 10 / from work 9:10 avg.

WT 68.7 miles

10 miles / from work to H.S. track. During the first couple of miles I felt really crappy and decided I was just going to struggle through 4-6 miles and call it a day. During the third mile I was feeling better so I did 1 on/1 off. 3 miles warmup @ 9:25 avg. miles 4-10 @ 8:04 avg. I ran the last 2 miles on the road back to work. 30 days in a row.

Splits: 9:47, 9:45, 8:42, 7:31, 8:31, 7:16, 9:02, 7:21, 9:15, 7:30 / 8:27 avg for the run.

WT 66.5 miles

4.2 miles / rest day. From work. Cloudy, windy.

WT 60.7 miles

10 miles in the cold wind and rain. Under dressed. Numb. From work. I didn't realize how intensely cold and numb I had gotten during the run until a few minutes after I had finished. I must have looked a little crazy to my coworkers - in a daze, bloody nipples, and a big grin.8:26 avg.

WT 64.7 miles

Easy 6 / from work. Cloudy, cool. 

WT 64.7 miles

AM - 9.2 miles / commute into work. Excellent running weather this morning. Took my time.

PM - 10 miles / back home. Much quicker pace than this morning, but still, easy.

WT 65.4 miles

7 miles / 8:17 avg. MFT. Sunny and cool. Progression run

Splits: 9:25, 9:00, 8:40, 8:04, 7:31, 6:56, 8:30.

WT 66.4 miles

Oh man. I don't know if I can handle another week of beautiful, perfectly ideal running weather!

Easy 8 / from work.

WT 64.4 miles

6 miles / easy. From work. Mostly cloudy, light intermittent rain. Great running weather. Tired legs the last two runs means I should probably take a cut back week this week. I've run 4 weeks in a row with over 60 miles a week (62.5, 63.6, 64.2, and 65.4 miles) and I've felt strong most of the time. I want to build up to where I can handle 70+ miles weeks regularly by the end of the year so I'm trying to play it smart and not over do it.

WT 60.4 miles

13.4 miles / 8:54 avg.. From work. I dragged myself through the first four miles a little bummed that I still wasn't feeling good. I knew I could still get the miles I wanted, but it's always more enjoyable when I get to run those miles on legs that feel fresh. Knowing that my pace was just going to get worse unless I did something to take my mind off the situation I ran 12 x 1 minute @ 10k to hm pace with a 1 min. break in between. Then I took about a 1.5 mile break on the climb to Emerald park where I got a drink of water, mile 8.7), which was very slow. Then did another 12 x 1 min on/off. Finished the run with about a mile cool down. Whatever. The whole run was basically a 13.4 mile cool down.

WT 69.6 miles

7 miles / 8:45 avg. From work.

weather

WT 66.6 miles

4.2 miles / easy. From work. Pretty much a rest day. Phenomenal Phall weather we're having this year!

40 days in a row.

WT 64.8 miles

13.3 miles / easy. Commute into work. First 4 miles @ 9:45 avg. Next 8 miles (5 through 12) @ 8:36 avg, 1.3 mile cool down @ 9:00 avg.

WT 58.9 miles

AM - easy 5 on the pipeline trail with Chad this morning. Great temps, beautiful colors in the mountains, good conversation - this is what running is all about. Surprisingly few people in the canyon.

PM - 7 miles / 8:20 avg. MFT. Overcast, low 70's, light breeze out of the north. I got maybe two hours of sleep last night and I felt fine on this mornings run, but when I got home I was wiped out and slept for 3 hours. Around 2:30 pm I felt good enough to go do my standard Sunday progression run.

Splits: 9:34, 8:58, 8:40, 8:12, 7:30, 6:44, 8:45.

WT 63.9 miles

7.2 miles / from work. Cool temps, sun. Pretty tired today. 

WT 63.1 miles

12.3 miles / easy. From work, but instead of the usual route heading East through the neighborhoods I ran West to the Rio Grand parkway and headed north, turning around at 6 miles and coming back. I ran the first 6 miles very easy averaging a 9:40 pace. On the way back I averaged 8:31 per mile, with the last 3 miles at HMP (8:08, 7:54, 7:51). Feel good about the way I finished this run.

WT 69.4 miles

Easy 8 (point six) / from work. Very Struggly today.

WT 64.6 miles

11 miles / easy. Drove to west farmington and ran on the buffalo ranches trail, it's a 3.7 mile loop. I ran two loops and covered the rest on the roads. Sun and 60F = running paradise.

WT 68.6 miles

9 miles / 8:31 avg. Ran from work to the high school track, did some laps, and ran back.      

Hey look, over 70 miles in the last week. Grateful to have been able to take advantage of the great fall weather these last several weeks.

WT 73.4 miles

10 miles / 8:51 avg. Awesome run down Millcreek Canyon with Lysa this morning. Good temps, good fall color action. Good times.

WT 70.1 miles

9 miles / 8:24 avg. MFT. Sun, warmth. Progression run.

Splits: 9:49, 9:09, 8:38, 8:33, 8:14, 8:03, 7:36, 6:50, 8:46.

WT 67.1 miles

Easy 8 (point 2) / 9:15 avg. From work. Cold front moving in tomorrow - 

My recent effort at consistency has netted me 50 days in a row running so far. 

WT 68.1 miles

11.8 miles / 8:43 avg. From work. Overcast, temps in the high 40's. I was kind of dragging today. I had about a half mile left, which would have given me 10.5 miles, but I passed a runner who turned around and asked to run with me. Totally made my day - this guy was fast.We quickly fell into a 6:30 pace, and I had to tell him that it was too fast for me. I guessed him to be a 2:30 to 2:40 marathoner and I was right - 2:36 something. A local guy, his wife and he live in Florida now - Like most runners, he was totally supportive and encouraging. Anyway, good to chat with another runner and it really helped me finish an otherwise lackluster run on a high note. 

WT 67.6 miles

9 miles / easiest. From work. Cold, sun.

WT 68 miles

14.1 miles / 8:34 avg. From work to the rio grand parkway, then north and back. First 4 miles warmup @ 9:30 avg then 3 x 2 miles with 1 mile rest in between. A mile is a long break but I'm not training for anything, just giving myself something to do during a 14 mile run. My splits on the 2 mile intervals: [7:48, 7:45], [7:40, 7:34], [7:44, 7:35]. Then 2 miles cool down (8:56, 8:41).

WT 71.1 miles

7 miles of rest. From work.

WT 69.1 miles

11.5 miles / very easy pace. Parked at the frontrunner station in Farmington, ran south on the LPT about a mile then about a mile of road to the KPT heading north, with forays into northwest farmington/kaysville area, and back. Never warmed up, in fact felt weaker as the run continued. Rough, character building run.

WT 70.6 miles

9.2 miles / 8:41 avg. from home 2 miles to the MFT for some laps then back home. Slow, tired progression run today.

Splits:  9:47, 9:33, 9:08, 8:47, 8:21, 8:17, 7:52, 7:06, 9:18

 WT 70.8 miles

10 easy ones from home - clark/glovers loop on a spectacularly beautiful Fall morning...

Highest mileage month ever!

WT 72.6 miles