Dare to be great!

Heavy snow overnight and the last few days.  Probably over 15" in the driveway.  Decided to do my yearly treadmill run today.  Took it easy last week recovering from some annoying niggles.  Hit the excercise bike almost every day.  I went ahead an took a leap of faith and signed up for the Buffalo 50 mile trail race on March 19th.  From some short jogs last week I was feeling good so started training agan today.  Kept the run right at the 8min pace.  Did the first mile with no incline, the second and third on one, and the last few on two.  Got a good sweat going on and it felt good to run again.  Now got to get my mileage up without injuries...

Went with Laci to the EMS building and ran up the the mouth of the canyon, did three repeats.  Snow is still pretty deep so I kept to the paved road.  The canyon should be nice soon if some snowmobiles hit it and pack the road.  Just kept the pace consistently easy

Decided to hit the snow this morning.  Went up the trail to the hot springs then hopped over to the powerline trail and headed North, just wanted an easy recovery as I am still feeling out the body this week.  I was cold -13 down in town.  I had my balaclava and a beanie on and mittens.  I can tell it is cold when I am still cold with all the gear on.  My dog had fun playing in the powder and it was a pretty morning to be out for which I am grateful.

Felt a twinge again in my hip so I decided to keep it safe.  Hit the gym at work, 10 min elliptical, 1 mile run, 10 min bike, 10 min row, 10 min elliptical, 1 mile run, 10 min eliptical, 1 mile run, 10 min bike.

Did some pull-ups and weights in between.  Run miles were at 8 min pace @2% incline.  Got a good workout in with minimal impact.

Parked at the EMS building and the puppy and I went from there up the canyon.  I was planning on hitting the trail along the stream above Monrovian.  Ran the three plus miles there and saw it was knee to waist deep snow with no tracks so I turned back and headed a little bit further up the canyon.  Soft deep snow prevented any speed but a beautiful morning to enjoy the canyon.  I finally switched out shoes to my new Altra Lone Peak 2.5's.  Should have done it a while ago as I believe a lot of my issues I have been having have been related to my shoes as I was trying to stretch more time out of them than I should have.  They felt really good!

Came up to Utah County to watch the superbowl with the in-laws.  Hit Squaw Peak with a group from the Utah County Trailrunners.  Started from Rock Canyon.  Clear blue skies made for a great day for a run.  I was hoping for a double but was going to make sure after the first one I couldn't feel anything injury feeling.  Just tired after the first one so back up I went.  I was starving by the time I hit the top for the second time.  It was nice to hit the packed trail through the snow about 5,550' of climbing..  Now a few days later my quads are trashed.

Recovery day:  Legs are pretty sore, hit the Red Rock Trail, pretty sloppy muddy down low, slow and easy, legs started to loosen up as I went.  Just four as I snuck out of work to get it done.

Legs were still pretty tight this morning.  Decided to hit the snow covered dirt road from Bishop Tuft's property out to Poverty Flats.  Just kept the pace easy and was able to cover the miles with no problems.  Nice clear, cold rural Utah morning run with the dog.  

Up early and did another flattish recovery run.  Ran on the country roads up into Poverty until I hit five miles then came back the same way.  Kept the pace easy just under 9 minute miles average, still some soreness in my quads but can't really feel it unless I push the pace or downhills.  Hoping to get a long run in this weekend.

Started from the EMS building and ran up to the mouth of the canyon then along the foothills until I got to the hot springs then back the way I came.  Some crunchy, icy, snow made for some spots a little more challenging.  Another single digit morning, but at least we have no inversion in our valley.

Four easy road miles around the hood this morning.  Hoping to do a solo marathon tomorrow morning at an easy pace to get some time/mileage under my legs. 

Went to the paved trail starting in Central.  Wanted to get a long run in and keep it around four hours.  Tried to keep the miles around 9 min pace.  Went along the path until the trail head to head up the canyon.  There is some pretty good hills on the way out to keep it interesting.  Stopped at the half way mark to eat a protein bar.  Had one gu on the way back at about mile 20.  Ended up with an average pace of 8:47 and a total time of 3:50.22 without pushing the pace at all.  My legs were definetly tired when I was done though and were still sore a bit when I began.  I haven't ran that far for almost a year with probably not even a training run over 20 for that long but I have had some long grueling days in the mountains training.  Now just got to figure out how I am going to run 50 miles in a couple weeks.

Went with my son Spencer for a hike above town for the last day of the chuckar hunt.  It's always good to spend a few hours alone with your kids just enjoying the outdoors and talking about life. Climbed about 800' in the first mile then came down another finger of the hill.

Easing the legs back into it after the marathon last weekend.  Started at the trail above Richfield but after two miles of slick, sloppy mud decided to cut back down into town and loop back on the paved path.  

Drove to the conservation corps road and ran up to the closed sign then looped back down the other trail.  Fun run the trail has some rock ledges that are fun to run down and work on footwork.  Opened up the legs somewhat on the way down just to test them out.  Kept it short as I was on a work lunch break.

Windy morning today and the neighbor's trampoline blew inside our trampoline creating a muddy mess this morning.  So went to the gym at work for an afternoon workout.  Did 10 minutes on the eliptical, then two miles @ 2% incline at 8 min pace, then ten minutes eliptical, then another run at the same, then another 10 minutes on the eliptical.  Also did three sets on the bench in between.

AM: Run commute into work.  12.5 miles AP 8:14.  Won't have time with my son's wrestling tournament tomorrow to get a long run in so decided to run to work and back today.  I am hoping to work on covering miles on tired legs so the break between runs should help accomplish that.

PM: Run commute home.  Legs were starting to feel it on the way home.  AP 8:30  Total of 25 miles for the day so I feel good about that.

Went with Spencer for a jog/hike through the foothills looking for deer sheds.  He is stronger at running hills than I thought.  Came back then went to the park to play soccer with the kids.  Did not count any soccer time, but got some good sprints in.

Went to the dirt roads from Bishops heading out into Poverty Flats.  Just kept an easy pace to simulate the 50 miler coming up.

Went with the doggie to the country dirt road south of town.  Ran four up past the powerlines then turned around and went back.  Lots of deer in the foothills.  Pretty much just a relaxed pace...

I kept it short today started at the EMS building and went through the sage/cactus/rocks off trail for a half hour then came back.  Just exploring around and looking at the deer.  I need to get a long run in this week and looking at my schedule may have to do it early tomorrow morning so I kept it easy today in case I am able to do it tomorrow.

Woke up early and did a solo 50 K on the redrock trail above Richfield.  I like to do a five mile stretch there so 10 miles round trip.  I parked at the two mile point so I could have an aid station at the four mile and six mile points.  Tried to keep about a 10 minute pace during the run.  Not alot of elevation but did 2,361'  of climbing.  Mostly in the first couple miles of each 10 mile loop then just some short ups and downs the rest of the route.  The trial was not muddy but has some serious ruts from some people who drove their vehicles on the trail when it was muddy.  Took a gel at about mile 20 and a couple sample packets of jelly bean things.  Felt fairly good the whole way, my hips/joints got a bit tight towards the end.  I mainly did this run to test out some things and try to find a sustainable effort pace for my 50 miler in a few weeks.  Averaged 10:07 pace for the time I as moving, probably spent another 20 minutes refueling at my vehicle.  

Short run around the block to test the legs out after the 50K yesterday also did a few minutes on the indoor bike at work.  Legs were a little tight but not bad at all.

Went to a park in Orem with the kids while visiting Grandpa.  Ran around the outside of the park a mixture of grass and concrete.  Legs were feeling pretty good.  Didn't want to push the pace or distance and kept it short then played soccer with the kids.  AP: 7:56

Ran from my house with the dog.  Ran up to the foothills then up and across the trails leading to the mouth of the canyon.  Ran a mile or so up the canyon road until I hit the gate then came back the same way.  Legs are feeling really fresh and wanted to run this morning.