Maybe I'll Blog, Maybe I Won't

2010 Year In Review (yes, I just spent an hour going through my blog to research this):

	2010	2009
Total Miles	2698.1	726.6
"Fast" Miles @ MP or better (6:00/mi.)	175.3	60.5
Big Workouts	8	0
Longest Training Run	23.0	12.7
Training runs over 20 miles	9	0
Weeks over 60 miles	21	1
Weeks over 70 miles	11	0
Weeks over 80 miles	3	0
Weeks over 90 miles	1	0
Average miles per week	51.9	14.0
Average miles per day	8.6	2.3
Highest mileage week	91.1	61.3
Highest mileage month	345.3	172.5

 Major 2010 Races:

 Logan Peak Trail Race (28 mi., 7260 vertical feet): 4:23:48, 2nd place

 Top of Utah Marathon:  2:38:15, 6th place

 Provo Halloween Half Marathon: 1:10:38, 5th place

Obviously, 2010 was much more consistent than 2009, and consequently I improved a lot.  I would like to continue to improve my consistency in 2011.  I am starting this year out near the 70 mpw mark, as opposed to basically zero last year, so that should help things a lot, but additionally I want to have fewer weeks where I totally just drop the ball.  Last year I had a few 30-40 mile weeks where I didn't really need them.  I think this year I am in shape enough to where I should hit at least 60 miles just about every week without worrying about injury, unless I'm recovering from a major race or something.  I also want to significantly increase the amount of high mileage training over 80 mpw and even hit 100 sometime this summer.  We'll see how it goes.

10 easy miles in 8 degree weather.  Brr.  Good thing it was sunny and I was wearing all black so it wasn't too bad.  

1:15:22 (7:25/mi.) 1036 vert. ft.

Longer run up Logan Canyon on the River Trail.  It was pretty snowbound, but very much worth the slow pace.  The river was quite spectacular with lots of cool little ice formations.  It almost looked like what you'd see in a cave.  Quite cool.  Plus the snow is always pretty.  Anyway, it's still a runnable trail, but don't expect any land speed records.  A very good workout though.

1:46:57 (8:11/mi.) 1935 vert. ft.

Normally I would have just put 11.X miles, but 11.11 seemed kinda lucky.  Great run today.  New route out through Hyde Park.  The roads were mostly snowy, but it was perfect because it was smooth and just packed enough that it wasn't all slushy, but at the same time it gave a little cushion.  Thoroughly enjoyed this run.  Sun was out, weather was a little warmer in the 20s today.  Little bit of runner's high to ride on.  Felt fantastic.  Just a very satisfactory day. 

In other news, I'm becoming even more nerdy by trying to get my Garmin to work in Linux so I don't have to ruin my day by booting up Windows every time I want to upload data to my computer.  I found a program that looks like it will work, called Turtle Sport, but I'm still working out a few kinks and learning some things in the process.  If it works it will be pretty cool. 

11:19 PM:  After a couple of hours of researching different programs and punching in random lines in my terminal over a couple of days, I have successfully integrated my Garmin with Ubuntu Linux.  I am a genius.  Ok, maybe not--it was actually pretty easy. It's pretty slick software, too.  Projects my courses onto Google Earth, Google Maps, and basically does everything but the dishes.  At first I was worried because it was all in French, but I figured out how to switch it to English.  Very cool.  :)  So if anyone needs to know how to do that, I know how.

1:21:05 (7:18/mi.) 957 vert. ft.

I think I'm finally used to this cold.  It doesn't even bother me to head out for a run in single digit weather anymore.  Run was uneventful this evening.  I have decided I need to start going to bed earlier and getting up earlier.  This going to bed at 2 and waking up at 10 is getting old.  I'm not much for New Years Resolutions, but I'm going to start doing better with that.  School will force me to anyway.

1:31:16 (7:31/mi.) 1249 vert. ft.

Nice run on Canyon Road and stuff.

52:56 (7:02/mi.) 938 vert. ft.

Long run.  Felt really really good today.  The rest day must have helped.  I just cruised along and didn't even feel like I was working, even though my pace was faster than it has been all week.  I did have a small adventure, though.  About a mile in I took a turn too aggressively, slipped, and ate it.  The fall wasn't too bad, but I did rip a hole in my beloved blue spandex leggings and took a quarter sized piece of skin off my knee which bled the whole run and kinda grossed up my spandex.  Battle scars, though, right?  I'll see if I can repair the spandex.  I've done it before.  College Ward/Mendon Loop.

1:58:52 (6:59/mi.) 1338 vert. ft.

Weekly vertical: 7453 ft.

Easy run to start the week.  Cold, but the sunset over the Wellsvilles was gorgeous.

1:19:22 (7:17/mi.) 1105 vert. ft.

Easy run.  

1:12:30 (7:03/mi.) 1121 vert. ft.

48:42 (6:55/mi.) 885 vert. ft.

This was really a crummy week training wise. Getting used to the new schedule might present some problems.  I don't get out of class until 4:30 on Tuesdays and Thursdays.  If I have work those evenings I may have to run in the mornings.  We'll get it worked out though.

Weekly vertical: 3111 ft.

Moderately paced run to start out this week.  Last week was horrible.  Between school and work and just trying to get everything going for the new semester I only got out 3 days.  Doh!  This week will be better though, as I am more settled in.  Today's run was great though!  It was warm (45 degrees) and sunny.  I actually took my shirt off for a good portion of the run and it felt fantastic!  I'm not getting any delusions that this will be any kind of trend, but I'll enjoy it while I can eh?

 58:08 (6:50/mi.) 997 vert. ft.

Easy run on the BST and Green Canyon.  BST was a mess, and Green Canyon was pretty much a giant ice sheet, but the moonrise over Beirdneau Peak made it well worth it.

 1:28:09 (8:09/mi.) 2322 vert. ft.

Easy run out through N. Logan.

57:45 (7:10/mi.) 1039 vert. ft.

Easy run with my friend Jamie.  She's now training for Logan Peak.  I think we have assimilated another soul into the crazy runner Borg.  

57:34 (8:19/mi.) 977 vert. ft.

Quick 10 through N. Logan towards Hyde Park.

 1:12:42 (7:05/mi.) 974 vert. ft.

Deer Fence.  Scared the crap out of two girls who were also running or hiking along the trail.  Unintentionally, of course.  I swear I try to give some warning.  I also forgot my light, and it got dark about halfway back along the trail.  I managed to make it back in one piece though.  Went to the Aggie basketball game afterwards and thoroughly enjoyed watching us beat NMSU.  :)

2:07:14 (7:56/mi.) 1190 vert. ft.

Weekly vertical: 7499 ft.

Moderate paced run.  Didn't feel so hot all day.  I hope I am not coming down with something.  Will get good sleep tonight.  Felt better during the run, but I am pretty wiped out now that I'm done.  Note to self:  taking a long enough nap to screw up your sleep cycle on a Sunday afternoon/evening = not such a good idea.  Pushed the last few miles of the run.  Will take it easy tomorrow.

1:25:24 (7:05/mi.)

Easy run late.  Didn't have a lot of time and my throat has been very very dry and scratchy the last couple of days so I wanted to take it easy.  Also, Garmin wouldn't lock onto satellites so I don't have a time or anything.  I blame the heavy cloud cover.  It's nice sometimes just to go run though, so it's ok.  

Easy run on the Macey's Loop.  Took it fairly easy, but had a surprisingly fast pace.  I guess I was just feeling better than I have the last couple of days.  

1:06:38 (7:04/mi.)

LRT.  Nice run.

1:41:40 (7:51/mi.)

Easy run between classes.  Not going to have time later today.

58:41 (7:14/mi.)

Long run with Cody.  It's been forever since we've run together so it was nice to get out with him again.  Met Cody at First Dam after running there from my apartment.  From there we ran the LRT most of the way to GMC.  Trail was snowy like Thursday, but it wasn't very deep and there wasn't a lot of ice so it was pretty good running.  Did a few turns through The Island before heading back to my place.  Really nice run this morning.

2:22:05 (7:50/mi.)

Fast run today.  Well, the fastest I've gone in a long time at least.  Not even MP, but it felt good to do something more than 7 minute pace.  I didn't have much time--only an hour, hence the fast run.  I've done pretty good at scheduling this semester and getting everything, including running, in.

54:50 (6:34/mi.)

Green Canyon.  Note to self:  Don't go running up one of the canyons when the wind is blowing and the resulting windchill factor is -10.  I did fine and just took it slow for most of the run.  Got a little cold in the last mile or two, but wasn't too worried.  I was bundled up pretty good.  However, as soon as I quit running and walked into my apartment my body temperature plummeted and I had to lay around with my feet up for a few minutes to try and get some warm blood back into my core.  As soon as I felt I could stand up without falling over I took a hot shower and was fine after that.  But I won't be doing any more long runs in those conditions any time soon again if I can help it.  But I guess what doesn't kill ya makes ya tougher, eh?

1:45:46 (8:04/mi.)

This afternoon I went 8.6 miles at an easy pace just around the regular North Logan Loop.  Temps were cold, but it wasn't windy like yesterday and it was sunny out, so not a hypothermic run like yesterday.

1:00:18 (7:04/mi.)

Evening:  When I went to leave for work, my car refused to start, even when I tried to jump it, so I had to get a ride to work and consequently was left with no way home, even though I tried to get a ride.  I was in a hurry to get to the basketball game, so I just ran.  2 more miles in my trashed dress shoes that I have relegated to Kmart only.  Surprisingly, I still have my feet. 

Fantastic run this evening.  Started out slow, but I was feeling great so I just kept getting faster and faster.  Last couple of miles were pushing sub-6:00 pace.  Runners high.  Additionally, I think I have turned a corner in my training since TOU.  On flat ground, my stride tends to naturally gravitate to a pace somewhere between 6:30 and 6:50--even if I'm tired already.  It just feels very relaxing to me.  This is better than I was even last summer.  This week I have felt almost no fatigue at all on any of my runs.  I think I'm ready to start doing some Big Workouts again.  I will do one next week and see how it feels.  It is great to be in shape again!

1:19:44 (6:38/mi.)

Easy run.  Pace was still good though, I just felt really good again today, although I didn't try at all to push things.  This week has been awesome.  Looking forward to tomorrow's run.  Unfortunately, Cody will be MIA due to possible strep, so I'll be by myself.  

58:48 (7:00/mi.)

Long run. Deer Fence, I think almost all the way to Blacksmith Fork.  Scared up dozens of deer, including a herd of probably 20-25 of them with a nice 4-point.  Tried my hand at aboriginal deer hunting (running them down) and decided that it is totally feasible.  One group I was "chasing" (they were too dumb to go anywhere but along the trail--on the other side of the fence) for about 2 miles and they let me get closer every time they stopped.  Also saw 2-4 dead deer carcasses.  Gross.  Tough run.  Those steep rolling hills just kill you when you're going for that distance.  It was a very good workout, though.  

2:43:44 (8:10/mi.)

Sick. :( No running today.

Just checking in.  I have pretty much been flat on my back with a NASTY case of the flu since Monday evening.  I probably won't run the rest of this week.  I've been pounding Emergen-C and Tussin for the last day or two and that has really seemed to help but I'm nowhere near recovered yet.  I did make it to all of my classes today though, so that is progress.  I think I must have caught it on Saturday at the basketball game when I was fatigued from that 20 miler, because usually I don't catch stuff even if I am exposed.  Oh well though.  Hopefully I'll be ready to run again next week.

Update:  Feeling about 90% right now.  Could probably have gotten away with a run today--in fact it might have helped to clear out the leftover gunk from my sinuses and chest, but I want to make sure I'm not only out of the woods, but also over the river, down the highway, and safely back home in bed before I attempt anything even mildly strenuous.  I do not want to repeat that again.  But I should be good to go for next week.  I need to rebound fast, with a marathon coming up in 6 weeks.

First run back.  Felt surprisingly good.  Muscles got a little tired towards the end, but that was probably to be expected.  I do have a residual cough, which flared up after I got done (also expected) but that's all that's left of being sick.  Hoping to get back into the swing this week and then hit it hard again next week.

1:28:26 (7:09/mi.)

7 easy.  Didn't have much time today.

Longer run.  North Logan-Hyde Park loop.  Full moon over 6 inches of fresh snow.  Beautiful evening.

1:17:17 (7:20/mi.)

Easy run.

Longer run (not a "long" run, because I'm still being ginger after last week).  Fresh snow.  Battery was dead on my Garmin because I forgot to charge it for like a week, but I kinda just wanted to go out and run anyway.  It was beautiful.  Quiet.  Very enjoyable run.

Easy run with my friend Jamie.  Beautiful day, and fresh snow.

1:08:33 (8:26/mi.)

Later:  2 miles from Kmart because it was faster than finding a ride and I was on a schedule.

Longer run today.  Didn't have a whole lot of energy, so it was pretty slow at times.  Also a hilly course.  But I made respectable time.

1:47:34 (7:09/mi.)

Faster run today.  Pushed especially hard the last mile and a half.  Felt really good.  I was pretty tired yesterday after my run, but I felt fresh and ready to go today.  Good sign.

57:39 (6:51/mi.)

Easy 12 miler.  Can't wait until the days are longer and the weather warmer.  I am getting tired of frigid night runs.

1:29:25 (7:19/mi.)

Easy run.  

1:13:06 (7:13/mi.)

Long run.  Felt pretty good.  Lots of fresh snow on the ground--probably about a foot average, although some places had it up to the bottom of the top rail of people's fences, and other places only had a few inches.  I went partway up the River Trail just to see how much snow there was, but I turned around when the snow got thigh deep--I wasn't going to buck that for 20 miles.  It was a gorgeous morning and everyone was out digging out from the snow.  Very picturesque.  Enjoyable run.

 2:39:02 (7:56/mi.)

Felt fantastic today!  No fatigue from Saturday at all.  I felt very relaxed, light, and fast.  I didn't think I was working very hard, but then I would look down at my watch and see my pace was 6:30 or 6:15 or something but it didn't even feel hard.  Got faster and faster as the run went on. Good day!

1:07:13 (6:41/mi.)

Longer run today.  Pushed the pace again.  Didn't come quite as easily as yesterday, but it still felt very good.  I actually took the first 4-5 miles pretty relaxed, then put the hammer down for the remaining 8-9.  This week I'm going to try and get some good tempo in while cutting back a smidge on the miles, then I'm going to have a BIG week next week during spring break (NO SCHOOL!!!).

1:30:24 (6:46/mi.)

Short easy run today.  

50:41 (7:02/mi.)

Felt lethargic and sluggish today.  The faster pace I've been running all week must now be catching up.  Took it easier and shorter than planned, but that's ok.

1:18:30 (7:16/mi.)

Felt better today.  Another fairly fast run, but not killing myself.  Ran in the sunshine with only a long sleeve shirt and gloves for winter gear.  It was actually fairly nice today.

1:02:02 (6:44/mi.)

Long run.  2nd 20 miler in as many weeks.  I actually felt much better this week than last.  Pace was slower, but the run was much more difficult.  My place to the Temple, Canyon Road/canal, First Dam, BST (which was a horrible mess--sloppy snow, plus someone drove a track hoe over it, making it very rough), Green Canyon to the Yurt and a little past (absolutely perfect for running--as perfect as BST was not) and back the same way, then around the block at the end to make an even 20.  Felt very good the whole time.  Even managed sub-7:00 pace for the last 3-4 miles which is a great sign (usually I'm dead at that point).

2:51:41 (8:35/mi.)

Going to try for 80 this week.  Todays run was tired and felt sluggish.  Tried to take it easy, but I probably could have gone slower.  Hopefully tomorrow is better.

1:26:02 (7:08/mi.)

Green Canyon again.  Only meant to go 15 today, but ended up going an extra mile because I was only half a mile from the Yurt when my turnaround point came.  It snowed pretty heavy last night, so the snow was not very firm (hence the slow pace), but the guy was out grooming the trail and had already made a couple of passes.  I passed him at the bottom while he was getting ready to make another run, but then he caught me in about a mile and I just followed him almost all the way up.  It was nice because not only was I getting the nice groomed trail (though still soft) but it gave me something to chase.  We just chugged right on up the canyon at about 8-9 minute miles.  

2:14:04 (8:22/mi.)

North Logan/Hyde Park.  Muscles were very tired, but after a couple of miles of warmup it didn't feel too bad.  Took it easy.  Gorgeous day.  Sunny and 40 F.  Grass is actually starting to grow.  

1:12:46 (7:13/mi.)

Deer Fence.  Trail was a mess.  Slush and slop the whole way.  But I slogged through it and thoroughly enjoyed the mud and goop because it was 55 F and sunny and I was running with no shirt.  :)

1:51:15 (8:08/mi.)

Easy run.  Weather was nice and sunny again, although slightly cooler than yesterday.  Spring is in the air!

58:35 (7:09/mi.)

Long run out to Smithfield as far as the first part of the Canyon Road.  I've never run out there before, so it was nice to cover some new territory.  Started out very slow and tired, but felt more relaxed and energetic as it went on (outside of the usual attrition of a long run).  I think my recovery and resilience to long runs is getting better.  I was laying down 6:30-6:40 pace on level ground for most of the last half of the run without all that much effort.  I hit 21 miles going at 6:00/mi. on the dot.  Last long run for a couple of weeks.  Next week will hit some speed work while backing off the mileage, then full taper the week following until SHM on the 26th.  Looking forward to a solid tuneup race that weekend.

2:31:04 (7:07/mi.)

Easy run.  Short, not much time.  Also, a PiK as part of the run.

31:08 (6:55/mi.)

1:23:57 (6:58/mi.)

Warmup, followed by 4x800m, followed by cooldown.

Splits:

2:34

2:32

2:33

2:32

Felt very good!  800s came easily.

Accidentally stopped my Garmin after the halfway point, so no time available.

BST in the rain.  Very enjoyable.

Did a "10k" that was really a 9k this morning for fun and as a tempo run.  Uneventful, and was able to maintain my goal average pace of 5:40.  Extrapolated out to a full 10k this would have been a nice little PR for a non-aided course.  Kinda fun, and it was for a good cause (paying a baby's hospital bills) so it was a good morning.  3 miles before and after.

BST

Didn't get a run in today.  Traveling and going to classes all day.

Woke up bright and early at 6 AM to get ready for the race.  Ate a banana and a slice of bread along with drinking some of my Revive/Emergen-C mix.  Drove down to the start with a half hour before the race.  The race was very small--only about 100 runners give or take, and it didn't look like I would have too much competition other than Steve Hooper and a couple of the other SGRC guys.  The course was an out-and-back, going through the Hurricane Fields, making a large swing around Sand Hollow Reservoir, with a short section through a golf course community and then back the same way.

The gun went off, and away we went.  I wasn't sure how fit I was so I took off pretty easy, but still quickly built a little gap on Steve within the first mile.  I could still hear them talking behind me, but I didn't think they were racing that hard so I just settled into a nice relaxed tempo for the long haul.  My family was able to watch this race in its entirety, which was nice, and they were at many spots along the course. 

I did the same thing this race as TOU last year...only worrying about 5-mile splits.  My goal going into the race was 2:45.  The first 3 miles were expectedly slow, but I must have picked it up quite a bit because I was right on for my 5-mile split. 

Up until this point, the course was almost all completely flat through the Hurricane Fields with only one small hill, but shortly after the 5-mile mark the course climbs a long ridge before it drops steeply into the Sand Hollow basin.  This is one of the most beautiful portions of the course, and although the grade was mildly difficult I enjoyed this part.  These were my old stomping grounds through my stint in high school XC and track.  I lost some time on this section, but gained it all back and then some dropping into Sand Hollow down the hill that apparently has been named "Nemesis."  I must have been going faster than I thought, because I came across the 10 mile mark 3 minutes faster than my goal pace.  I was pleased at this, though, knowing the road back would be more difficult.  I was glad to have a little cushion.

The next 5 miles were more difficult, with rolling hills and several turns to take away momentum.  But I came across the half about 2 minutes ahead of pace at 1:19 and some change.  I forgot to look at my split for 15 miles, but I expect it was similarly ahead of pace. 

After this point, I settled in for the most difficult section of the course:  climbing back up out of Sand Hollow.  I was already beginning to feel the fatigue, but I was able to work through it and lay down some good solid miles before arriving at the base of Nemesis at mile 18.  This hill was a beast.  It climbs about 250 feet in just 0.7 miles.  Nothing compared to some of the stuff you face at races like Logan Peak, but at road-marathon pace and at mile 18 it presents a significant challenge.  After climbing hard for 100 meters or so, I decided the best plan of attack was just to last through it, going as slow as necessary, and worry about going fast again once I got to the top.  This worked nicely, and I was able to get a good tempo going again once the course turned downhill again.  The long downhill was very welcome and I was able to really put the hammer down on these miles.  I came across the 20 mile mark with a nice 4 minute cushion. 

Immediately after the 20 mile mark, the course makes a final descent with the rest being level with only one short up-and-down hill at Angel Heights.  I wanted to just get through this section as fast as possible and get as far as possible before my tired legs gave out.  I kept waiting for that moment to happen, but other than a couple of lapses it never really came.  I was tired, but still had plenty of energy and spring in my legs to maintain a competitive pace.  There started to be some people cheering me on during the last mile and I really pounded it hard to the finish.  Finished in 2:41:22 in first place. 

My first marathon win!  The field was small, and not all that competitive, but I was very happy with that time and the win.  I expected to struggle to clear 2:45 on this challenging of a course, so I was very happy to get a time that was only 3 minutes and some change off a PR.  The race was very well run for an inaugural running with only a few minor glitches.  The race director came up to me after the finish and asked how I liked it and if I had any suggestions.  I told him a couple of small things, but overall I was very impressed with how smoothly it was run.  The only big problem was the weather, which was very rainy for most of the runners--but of course that was outside of his control.  The weather was actually very nice for 24 miles of the race.  A tad chilly, but overcast and really not that bad.  Overall it was a very enjoyable race, and it was also a nice excuse to come down and enjoy the warmer weather and time with family.

No run today. I actually feel really good for the most part, but my legs are generally very tired, so I see no need to jump back in immediately.  Will very likely run tomorrow.  Right knee MCL is sore, but I think it's more from the 12 hours I spent driving this weekend than from running.  Will keep an eye on it.

Easy run with a couple of my running Patawan friends.  Just something to get my legs going at more than a walk.  Will probably go on a real run tomorrow.  Knee still has twinges, but not when running so I think it's ok for now.

Easy run.  Legs are very tired, but no problem spots.  Just generally tired.  Knee issue is still there, but it only hurts when I walk, specifically downhill.  No pain at all when running.  I'm pretty sure it's not running related, and it's not affecting my running, so I'm not going to worry about it.

No watch.  Not running with time this week.  Just relaxing.  Still pretty tired today, but not too bad.  Getting more spry as the days go by.  Should be back to normalish by next week.

Easy run in the sun.  Weather is fantastic!

Easy run on the BST and up Green with two more Padawans.  Green is not very runnable at the moment.  Warm weather has turned it into a nasty ice sheet, but hopefully that will be melted soon.

Didn't have a lot of time today...only an hour to change and run and get back so I could go to work.  So I had to go faster than normal.  Felt pretty good though, even going fast.

52:02 (6:47/mi.)

Longer run on the LRT in the pouring rain.  A little chilly, but not too cold.  Muddy and fun.

1:32:19 (7:31/mi.)

Slow relaxing run this evening.  It was a beautiful evening for a run.  Little breeze but not too much, cool but not cold, a little light left in the sky and a sliver moon.  Very peaceful.  

1:00:42 (7:25/mi.)

Worst run ever.  Not that I felt bad or anything, but it was snowing a slurpee all over me and trying to slop through that was just downright miserable.  I felt as if mother nature took a restroom break all over me.  Not fun.

1:11:50 (7:49/mi.)

Short easy run.  Didn't have much time today, so just a short loop on Canyon Road through the Island and back.  Can't wait until school gets out so I can spend all my time running.  :)

46:45 (6:59/mi.)

Easy run down through First Dam, behind the WRL, Simpson Dr., Mountain Road, Gibson Park, down through River Heights and looping through the Island, back up through campus and home.  A few knee twinges.  One of which almost stopped me, but it subsided quickly.

1:28:36 (7:21/mi.)

Nice relaxed run out and back on the BST.  Felt rested and no knee twinges.

1:04:22

15 miles, 8 of which were with Cody after what seems like FOREVER.  We were both pretty excited to get out on the trails again, even if it was just the LRT.  I ran from my house and met him at First Dam, then we ran up the LRT, took the right fork to Bridger Overlook and looped down the Spring Hollow Trail back to the LRT at 3rd Dam.  It was nice to have company.  After I dropped Cody off at his car I took off up the BST and ran along it until I cut off at Lundstrom Park and back home.  That last section I kinda ran out of energy.  I blame it on my diet of late.  Cody was telling me he's been trying to eat better, and I think I had better do the same.  It's just so easy since I work at nights often to just go grab something on my way home.  With finals looming it's increasingly difficult to have time to run as much as normal and to cook decent meals.  I just have to survive a couple of more weeks...

1:58:15 (7:52)

Easy niner just making loops around campus on roads and trails I don't run on much.  Just kinda had fun with it.  Felt really really good.  Best I've felt since SHM.  I think that means I'm pretty well recovered.  Slight bit of knee twinges at work a couple of hours after I finished, but nothing serious.  I dunno what to make of the knee thing.  Hardly hurts when running except a tweak here and there.  Definitely hurts more walking around and stuff, but even then it's not all the time, or even most of the time.  Weird.  Rainy day today, but it was rather pleasant.  Not cold at all.

1:04:42 (7:11/mi.)

Deer Fence.  Lots of dead deer still.  Pretty gross.  I did see what I presume were Cody tracks on the trail, assuming he was wearing Cascadias the last time he ran it.  I went all the way to Providence Canyon then came back.  Didn't bring a light again, thinking there would still be some light when I got back.  No such luck.  But it was ok.  I'm still alive and in one piece.  Pace was good.  Started slow and easy and didn't try to break any records on the trail (partly because I had no light coming back), but I got pretty quick towards the end.  The last mile (half downhill) was 4:50 which is cool I guess.  Felt really relaxed and good today.

1:40:20 (7:41/mi.)

8 easy miles out on the southwest side of town.  Enjoyed the nice weather.

55:39 (6:57/mi)

Longer run.  Felt a little sluggish but it was a beautiful evening for a run.  A little hail and wind to start but then it cleared off a bit and the sun came through the clouds.  Enjoyable run.

1:24:24 (7:02/mi.)

Easy run this afternoon.  It was a little chilly to start out, but it warmed up.  Stopped for about half an hour to chat with a bishopric member from my first student ward who was out working in his yard.  Just kinda took it easy today, as my legs are feeling a little tired.  Looking forward to an easy long trail run tomorrow.

59:00 (7:18/mi.)

Green Canyon via the Canal and BST.  Trail is totally clear up to the second gate (at the end of the first section of single track), but it's like there's a line drawn there where the snow and ice starts.  It seems to be melting at a good rate, but it will be awhile before it's clear all the way up to the top. It was nice to get a decent trail run in though.  Sunny and fairly warm today.  I might have even got a little bit of a sunburn.  

2:05:35 (7:49/mi.)

Another easy 9 mile Monday run.  Felt really fantastic the whole time.  Pace seemed totally effortless and it was very enjoyable, minus the 10 minute hail storm at 6 miles.  

1:01:59 (6:52/mi.)

I only meant to go 14 miles today, but it was on trails...

Started from my apartment, ran to the mouth of Green, across the BST to First Dam, then up the River Trail taking the Bridger Lookout loop with a short out and back up Mill Hollow, and then back to my apartment via the River Trail and campus.

1:55:11 (7:26/mi.)

Easy run, but the legs were tired.  Not too bad though.  Nice weather at least!

57:39 (7:03/mi.)

Most painful 8 miles I've had in awhile.  I should have rested more yesterday.  I was going to go 12 but I felt so crappy I decided 8 was going to be it about 5 miles in.  Not the smartest week I've ever had.  Oh well though.  I'll get through it.  Additionally, I forgot to start my Garmin so I have no time.  It was slow though...7:35 is a fast guess and that felt like my legs were going to fall off.  The silver lining is that it was no particular area...so I don't think I'm injured.  Just tired and needing to do better recovery.

Took a full rest today.  Legs feel absolutely trashed.  Walking up the hill to campus hurts all over.  I have no idea what's going on.  Hopefully this does not continue.

I felt good today.  Hit the LRT for an easy 18.  I'm struggling with this whole starting/stopping of the watch the last couple of days, so no accurate time, but it was ok to just go at a pace I felt good.  Was tired by the end, but didn't feel abnormally tired or anything.  I don't know what was going on the last couple of days.  Hopefully we don't have any more of that anytime soon.

Great weather today.  Sunny and warm.  Finally.  Easy run North Logan.  

1:15:56 (7:06/mi.)

Felt fantastic today.  Weather was nice, if a little cloudy.  BST-Green Canyon out and back.  Second section of single track is 90-95% runnable, depending on how adventurous you are.  Definitely more runnable than the road.  Only a few spots where you posthole for a few steps.  Not bad.  *Note to self:  REST on run tomorrow!  No repeats of last week.

1:48:43 (7:44/mi.)

Easy easy run just around town.  Forced myself to go slow and it felt nice.

59:20 (7:23/mi.)

 Medium Workout #1

Felt much better today compared to last week.  Started out the first 6 miles pretty relaxed and easy, then moved into a fast tempo for the rest of the run.  It felt good to go fast.

1:21:42 (6:46/mi.)

Easy run.  Tired from yesterday, but not too much.

59:45 (7:15/mi.)

Long run.  Canal to WRL to River Heights to Deer Fence, up Providence Canyon until the snow stopped me, then back down and a mile out and back farther on Deer Fence to get the mileage, then back home.  Run felt good.  Weather was beautiful.  There is a TON of snow in the mountains still, and it is coming down VERY quickly.  Dangerous conditions for flooding.  Got a nice little sunburn as I didn't wear a shirt...it was too nice out! 

2:43:46 (8:06/mi.)

Easy run to get started this week.  Started out feeling slow but after a few miles I got loose again and felt pretty good.  Took it easy today.

1:19:58 (7:09/mi.)

LRT in an off and on light drizzle.  The Logan River is raging, but the mountains are very beautiful covered in clouds and with all the plants starting to bud out.  Very enjoyable, relaxing run.

1:54:24 (7:21/mi.)

North Logan-Hyde Park Loop easy.  Nice morning for a run.  A tad nippy and overcast at first, but the sun is now out and it warmed up a little.  Should be a beautiful day.  Too bad I'll be spending most of it working.  Run felt good.  A little tired at first, but I took it very easy and felt good by the end.

1:13:56 (7:22/mi.)

Green Canyon.  Second singletrack is 100% snow free, and it looks like the rest of the canyon is quickly getting that way.  Nice run in the sun today.  

1:55:53 (7:37/mi.)

First single digit run of the week.  I guess that's pretty cool.  Easy run to recover from the week and to get ready for tomorrow's long run.  Felt pretty tired today.  I don't think I'll run the Health Days 10k tomorrow, as much as I'd like to.  I'm walking a fine line increasing mileage as fast as I have lately, and with Logan Peak coming up I don't want anything keeping me from having some really good weeks in the next month and a half until then.  Big week this week, but hopefully bigger to come.  Felt pretty good though!  Very confident in my training this summer.  It's looking like I'm going to have all the time I want to run and still have some fun.  :)

1:00:03 (7:08/mi.)

LRT-Wind Caves.  Nice run.  Fierce wind (like, struggling to run 7:15 pace DOWNHILL) going up the canyon, especially at the mouth, but I was lucky enough that it was still going on the way back so I laid down a couple of sub-6:00 miles at 16-17 which was fun.   There were TONS of runners/bikers/hikers on both trails.  All of the hikers on Wind Caves thought I was nuts.  What's new? I also saw my buddy Craig (Craigalas) running at Second Dam, so I stopped and chatted with him for a couple of minutes before his turnaround.

 Oh, and this is my highest mileage week yet this year...by 0.1 miles.  Only I don't have a marathon in 3 weeks this time.  :)

2:44:28 (7:47/mi.)

Tested out my new shoes today.  It's amazing how you forget what cushioning feels like after running nearly 1100 miles on one pair of shoes.  It was very comfortable.  Just took it easy today.  Hoping to get another big week in this week.  I feel great!

1:28:09 (7:17/mi.)

NEW BLOG TITLE

Burt will be very appreciative to know that he is responsible for the inspiration.  Go here.  I should probably grow my beard again so I can be in character.

Long run up Green Canyon.  Single track is almost all the way clear to the Yurt, minus a couple of stretches on sections 3 and 5 (on the north facing side of the canyon).  Also, there is a nice little stream flowing down the upper part of the canyon.  Never seen that before.  The amount of snow in these mountains is unbelievable. 6 miles were at Tinman pace coming down the canyon and into town. 

2:04:48 (7:45/mi.)

Sore and tired today.  Took it real easy.

1:04:41 (7:37/mi.)

Felt much better today.

1:56:05 (7:12/mi.)

Got up at 10:30 this morning.  I feel like a slug.  But it was because I stayed up til 2:30 watching the new Pirates of the Caribbean movie after my old roommates talked me into it.  I was actually pleasantly surprised.  Not a bad movie at all.  Definitely the best one of the franchise since the original.  And it was the first 3D movie I've ever seen.  Pretty cool.  Anyway, after lounging around the rest of the morning and eating I got out on the run.  Felt absolutely horrible the first 3-4 miles, but then felt really good after that.  During the first part I was going to cut it to 8 instead of my planned 12, but I ended up splitting the difference and going 10 after I started feeling better.  Could have gone 12, but didn't figure the extra 2 miles was worth it after the first 4.  Not a bad run.  

1:14:31 (7:19/mi.)

Wow...what a day.  Got to bed at 1 AM last night, then had to get up at 6:30 to get on the run by 7.  Ran up Prov Canyon to the Quarry.  That's the farthest I've been up that canyon (not counting running across the top for Logan Peak or Leetham Hollow).  It was a beautiful morning for it.  There were still a few clouds clinging to the peaks around, and there was a little waterfall coming down the cliffs and the view into the valley was spectacular.  And there was that piney smell that only happens at high elevations.  It was very refreshing.  I can't wait for the snow to melt more so I can go on more runs like that.  It is melting steadily.  I got about half a mile further this week than two weeks ago.  I spent the rest of the day hauling furniture and other stuff around for some friends who were moving into their first house, then went to work until 10:30 PM.  Needless to say, I'm pooped.

2:47:14 (8:39/mi.)

Didn't get much sleep again due to picking friends up at the airport in SLC and not getting back until 2 AM.  Went out for a slow easy run.  Did 8 miles, but I'm calling it 10 for the day as I immediately went out and hiked another 7 at a brisk pace.  This was useful to discover that Jardine Juniper is probably near 100% runnable.  We didn't go all the way, but we saw no snow and that was getting nearly to the top of the ridge.  Putting that on the list for later this week.  

58:39 (7:05/mi.)

LRT.  Good run.  Felt fantastic today.  Last week was a struggle, so it was refreshing to feel good.  Got some miles at Tinman pace coming back, and a couple even at marathon pace.  I have had a little soreness in my hip flexors and groin muscles the last few days.  Not sure why.  It doesn't feel injured, just sore like if I had worked out in the weight room.  Can't figure out why.  New shoes maybe?  Oh well, it's not really hurting me, it's just there.   

1:58:11 (7:20/mi)

Jardine Juniper.  Awesome.

Big Workout #1

Felt really great today, so I thought I would try for an overdue BW.  Run went really well.  Ran out to College Ward via PW and all the farm roads and then back into town via 2000 West, Mendon Road, and the landfill to Center.  After a mile or two of warmup, I started increasing the pace, moving into a solid Tinman pace, then pushed harder after a few more miles, making surges into sub-marathon pace territory.  It was a hard run, but not as hard as I expected.  Brought it in at a moderate pace, still sub-7:00.  Legs are tired, but I think it was a great workout.

1:48:21 (6:41/mi.)

Easy 12 miler.  Felt surprisingly good!

1:28:11 (7:19/mi.)

Long run.  Canal to BST to Green.  Single track is 100% snow free to the Yurt.  After that it gets a little hairy, but it will soon be melted given the nice warm forecast next week.  Good run.  Very tired.  This was a really good week though.  Last week seemed like every mile was more or less a struggle, but this week was a lot better.  Still pooped though...and now I have to go to work.

2:50:56 (8:18/mi.)

Easy 11 miler.  Weather is cold and rainy and there is snow down to about 5,000 feet.  Curse this weather!  The rest of the week should be nice though.

1:24:49 (7:39/mi.)

Long run.  Young Ward loop in the nice warm sun.

2:02:53 (7:09/mi.)

Oh, and this concludes my highest mileage month EVER, by about 5 miles.  Wheee!

Jardine Juniper again.  Less snow.  Faster running, though I think I pushed less hard than last time.  Made it to the tree in 48:37, which was about 4:30 faster than last time.  The second meadow still had some muck, but barely any snow and most of it was even dry.  From the top it looks like everything between RHF and Temple Fork might be runnable.  Putting that on the docket for sometime soon.  Maybe Ephraim's Grave via Willow Creek and Steel Hollow?  Hm...the possiblities... 

1:25:05 (8:28/mi.)

Additionally, I have begun writing down information about all the trails in the area on my blogspot running blog for my own benefit and anyone else who wants to know some cool trails (along with all the other random running stuff I post).  Check it out.

Big Mountain Workout (BMW) #1

I felt really great today and wanted to get in a solid trail run.  I have 23 days until Logan Peak, so I need to spend as much time on the trails in the mountains at high elevation as possible.  Not that I'm complaining.  I got to explore a NEW TRAIL today!!!  Ran from my house to the LRT, then took the Bridger Lookout cutoff to Spring Hollow and ran up that until snow and the consequent lack of discernable trail turned me back.  I got as far as the big stand of aspens in the big bowl on top.  It was one of those "why haven't I run this trail before?" days.  Parts of the trail are brutal, rocky, steep, and snowy, and this run definitely put both my uphill and downhill capabilities to the test, but it was a very enjoyable run and the scenery was breathtaking.  Overall a great training run for Logan Peak.  The elevation profile of my run looks sick (as in beastly), with about 2400' of low-to-high elevation change in about 4 miles. 

2:26:23 (8:32/mi.)

AM:  2.2 miles with my padawans.  Including the Romney Stadium stairs.  Good workout.  

 PM:  Ran Willow Creek-Ephraim's Cutoff-Ephraim's Grave-Steel Hollow today.  Beautiful day for a run.  This run warrants more of a story, but I don't have much time.  I will post more later.  Be prepared for some comedy, drama, and tragedy.  The time should give you a hint.  Stay tuned.

2:07:20 (10:36/mi.)

Later...

Ok, here's the scoop.  Got to the parking lot at RHF and there was a guy there loading up his dirt bike (the motorized kind).  We exchanged pleasantries, and I asked him which trail he had come down.  He said that he came out of Cottonwood Canyon and had gone up Maughan Hollow, but then mentioned that he had intended to go scout Steel Hollow, but that the trail was impassible due to water in the trail before the first bridge.  He said I would probably be able to make it on foot though.  That should have been warning sign No. 1, but at least I know from that conversation that Maughan and Cottonwood are open if a dirt bike can get through.  Anyway, so I took off up the trail and he was not kidding about the water.  The former riverbed and the trail have literally switched places...except both are running water.  The trail is about 3 feet deep in rushing, ice cold water for about 100 yards.  Like you can't even tell there was ever a trail.  I was able to jump most of the way across, but nearly got swept off my feet by the water.  Somehow managed to keep my phone and Garmin from getting wet.  I took a couple of pictures, but can't figure out how to post them here.  If I get time I may post them on my blogspot later.  Once I got through that it was pretty easy to the Willow Creek trail.  There were a few more wet spots and crossings, but nothing as severe as the first one.  The rest of the first 6 miles to Old Ephraim's Grave was tough, but uneventful and very beautiful.  I had been worried that I might not remember the way since it's been the better part of 3 years since the time I ran it with Jon and Cody back in the fall of '08, but I remembered everything fine.  I got some more pictures looking back over the Naomi Wilderness.  Gorgeous.  Anyway, after Ephraim's Grave, things started to go downhill, and not just in elevation (actually I was climbing for another mile plus).  At first, it was just a few drifts in the road, which I managed easily enough.  But as soon as I turned off onto Steel Hollow I knew I was in for it.  It was too late to turn back now though, so I forged ahead.  Most of the upper part of the trail is still under 4 feet of snow.  Enough melting has happened that the spots around the trees are melted to the dirt, but in between there is still a full complement of dirty, icy snow.  So you're basically hopping from drift to drift, and occasionally breaking through and sinking to your thighs, hoping that you don't get impaled by a submerged branch or break your ankle.  That's the part that's snowy.  The rest of the trail, or what's left of it, is a river.  On top of that, there are dozens, if not hundreds of downed trees across the trail/stream.  Running is nearly impossible.  Eventually though, the stream went underground and the lower half of the trail is pretty runnable, though still very washed out in places.  Here's where I get to the tragic part.  Once I joined up with the Rick's Canyon trail, I found that it has been all but washed out.  There is still a trail there, but it is no longer the fairly smooth trail I remember.  All rocks and crappy footing--a dry wash.  Barely runnable at all.  It will be a long time before that trail is runnable again without some serious reclamation.  I hope it is more runnable farther up, or this will be a horrible loss.  But the way Steel looks, I fear both trails may end up the same way, minus the lower half of Steel.  This is a real bummer.  Hopefully I'm wrong.  Anyway, so that's my story...6 miles of bliss...6 miles of "what the heck was I thinking?"  I returned home covered in mud, with bleeding hands and shins (from the ice crust), but feeling thoroughly hardcore.  Chalk one up to training for the worst at Logan Peak.  I'll be ready for whatever it can throw at me.  Unfortunately, Scott, I did not meet up with Old Ephraim's ghost.  That would have been the cherry on top of this running/hiking/skiing/slogging/swimming adventure.

LRT-Wind Caves again.  1 million people on the trail, but that's ok.  I was tired, so in no hurry.  Legs felt better than expected given the mileage, other than some minor soreness in the shins.  Will tone it down next week.  Not taper, but back off a bit.  It would suck to get injured 2 weeks ahead of Logan Peak.  Besides, I'm happy to peak with 90 miles this week.  :)  I should not have slept in this morning.  It was downright hot.  You know you've been in Logan too long when 75 degrees is hot.  I'm a pansy.  Oh well.  Additionally, I was doing math on my run and figured out that I ran 52 miles in the past 3 days (counting today).  That is good news because it means I am within striking distance of 100 mile weeks as soon as I recover from LP.  Wheee!  Sounds like fun, doesn't it?  

2:53:00.00 No, I didn't even try.  (8:11/mi.)

My padawans wanted me to take them to run Jardine Juniper today, so I willingly complied with only a small amount of arm-twisting (really, it's SOOOO hard to convince me to go on a trail run these days).  It was the first real trail run for 2 out of the 3 of them, so it was slow, but I needed an easy day anyway after last week so it was all good.  Snow is all but gone.  Temps were very warm.  Didn't bother to take my Garmin.  Inside of my legs near the achilles tendon was sore again.  I don't think it's anything serious though.  Soaked in the ice-cold stream directly after running.

Moderate pace.  No Garmin.  Inside of right lower leg is still sore.  Not bad, but an annoyance.  I'm confident it will heal up in the next three weeks, especially once I go into taper mode.

Skipped today.  Felt the need for a total rest day, so I took it.

Green Canyon.  Very enjoyable run.  Got out about 4:30 after the thunderstorms were over and it was very sunny with pleasant temperatures.  Green was beautiful.  There is running water in the stream bed all the way down to the bottom of the second section of singletrack.  This added an interesting new dynamic to a sometimes hum-drum run.  Enjoyed myself today.  Got some fast miles in coming down the canyon.  Additionally, legs felt great.  No more pain in the Achilles/shin area!  The rest yesterday must have done the trick.  Still going to shoot for at least 70 miles this week.  Should be doable.  Also, I am running the WBR next weekend.  Whee!  Should be fun.

1:55:21 (7:34/mi.)

Easy run around town.  Pretty ho-hum.  Nice weather though.  Looking forward to running with Cody and his bike tomorrow morning.  Ordered another pair of Cascadias today from SGRC.  They are Green-goblinish green.  Very cool.  

1:33:55 (7:13/mi.)

BMW #2

Jardine Juniper double with Cody (on his bike). Took it easy the first run up, partly because I wasn't feeling terribly spry.  Hit some serious mud in the second meadow.  Cody was reduced to walking his bike, and I was sliding all over the place.  Made the loop without venturing down to the tree then let Cody pass me to cruise down on his bike.  At the bottom I was only at 9.5 miles, so I decided when I got back up I would do twice down to the tree.  This lap felt much better and I pushed the pace hard.  Such a great workout and I really felt good going up and down.  On this lap, Cody decided to just do up to the first summit and back twice instead of completely ruining his bike in the mud.  Probably a wise decision.  I met him on my way down coming up for his second time.  He said he was going to go another minute before turning around, so I decided to see how far I could get before he caught me.  Picked up the pace a lot and although I was working hard I was feeling really good.  Last two miles of the trail were 6:18 and 5:34, respectively, over the most technical stretch.  Felt pretty good about that.  Cody caught me with about half or 3/4 mile to go and we cruised in.  Very tired after this run, but it was great fun and good to see Cody again.  I feel ready for anything at Logan Peak.  Probably the best quality workout I've had in a long time. 

2:54:32 (8:42/mi.) 4100' vertical

Slow easy 9 from King Park at the bottom of Green to the Yurt and back.  Legs were still pretty tired from Saturday, but it's ok because this week I am really backing off the mileage.  Took one of the padawans with me, so it was very slow.  Just got the legs moving really.  Felt good by the end of the run. 

1:35:54 (10:43/mi.)

Moderate pace.  Felt like poo for the first 10 miles, then felt decent for the last 2.5.  Probably because I was on my feet for 6 hours at work.  Seems like usually I get out before work, so maybe that's why.  

1:29:39 (7:09/mi)

 Posted a review of the Green Canyon single track and a couple of other things on my blogspot running blog for anyone interested.

Easy-hard-easy.  Much more easy than hard.  4x90m accelerators on the quad because it sounded like it would feel good.  I was right.  Felt much better the last mile after that.  Same story as yesterday.  Sore, tired, worn out.  My body hates rest. :)  Hopefully next week when I get into full taper mode I will start feeling good.  

1:02:36 (7:20/mi.)

Easy run.  No watch.  Getting ready for this weekend.  

I didn't really know how to split the race report up between two days, so I'll just direct you to my blogspot running blog where I have posted the full report.  Enjoy!

Full report here.

Leg 21:  10.0 miles, 1:00:37

Leg 33:  3.4 miles, 1400'+ vert., ~29:00 (forgot to start watch at the exchange)

Easy recovery miles on the LRT.  Felt pretty good.  No soreness, just tired muscles.  But I think I will be able to recover well.  I think I'm going to take a couple of ice baths this week just to be sure though.

 1:15:48 (7:33/mi.)

Willow Creek--Ephraim's Cutoff to the top of the saddle with my friend Jamie.  Took it real easy, and felt pretty good.  No watch.

Full taper mode.  No watch.

Dropped off my car to get the windshield replaced, then ran home with a couple of extra loops.  No watch.  I wish they'd hurry up and post the course reroute for Logan Peak.  I'd at least like to have an idea of where I'm running before race day.

No running. Ate at Firehouse for my pre-race meal.

Race report is up!  Go here.  I'm really sore today.  I attribute it to slipping and sliding around on the snow, because my stabilizers are primarily what is sore.  Quads are of course sore as well, given the vertical climb and fast descent, but I'll be fine. 

Ran out of gas at about 4 miles, so I ran back home.  Not too sore, but it was late and I was tired.

38:57 (7:18/mi.)

Felt better today.  Ran faster and longer.  The nice thing about Logan Peak being cut short is I'll be back to normal in no time.  I'm going to have a moderate week this week and then next week will be pretty much back up to 70+ at least.

54:26 (6:45/mi.)

AM:  Dropped my car off for inspection then ran back home.  Ran to pick up the car too. 3.5 miles.

25:18 (7:14/mi.)

PM:  10 miles BST and Green Canyon.  A little bit of a thundershower to cool things off and make the sage smell good.  Enjoyable run.

1:19:05 (7:53/mi.)