Dare to be great!

First longer run in a while.  Met up with Chet and the Fleet Feet Sports running group.  My knee felt pretty good, yet I can tell my fitness levels are not where they need to be.  Hopefully the next couple weeks I can work on my speed and endurance.  Average pace 8:25

Ran 3.1 barefoot in the park while waiting for Trenton's football practice to end. 23:15 average pace 7:29 there is a slant to the park so it felt good to let the legs go on the way down and it also felt good to let the lungs work on the way up.  Ran .5 on the way home with my 5 and 6 year old to cool down.

10 miles with the saturday morning group. Started at the iron bridge, ran north up around Camp Williams, back down redwood road and back to the bridge.  8:22 average.  Felt pretty good, well at least once we started going back downhill.  Knees felt fine.

Went on a hike with Laurel up Little Cottonwood, nice hike, along the creek, then went on another hike up Bell canyon, saw a little rattlesnake right off the trail.  It was wierd hiking in snow one minute and seeing a rattlesnake the next.  PS I hate snakes.

Steep hike up around Grandier Peak.  It was nice to get out a enjoy the sunrise and views.  Got my legs a pretty good workout even though it wasn't officially a run.  I'm guessing around 4 miles round trip. 

I did some progressive .55 mile laps during Spencer's football practice.

Paces were 8:25,7:55,7:24,7:03,6:50,6:30 total 3.35miles in 24:35

Then off to Trenton's practice, ran 2 miles around the outside of the park barefoot in the grass. 1st mile 8:27 2nd mile 7:53 nice and relaxed and enjoyed the evening.

I am wanting to possibly do the Provo Halloween Half this year, my wife did it last year at it looked fast and fun.  I am not sure where my fitness levels are for sure now.  I would love to be able to bomb down the canyon, but don't know if my legs could handle it right now.  I need someone to come up with a discounted entry, I don't know wishfull thinking.

Did a jaunt up Little Cottonwood canyon.  Worked my way up to the ridge top then mountain goated my way back down.  Round trip took about 4 hours so I will say 4 miles.  Beautifull up there now.

I had a nice run this morning, started at the iron bridge and went south on the JRP.  I had a hope or aspiration to keep my times under 8 per mile.  I want to build up my speed on my longer runs. Legs felt good, times 7:59,7:57,7:52,7:43,7:42,7:54,7:37,7:34,7:46,7:28,    average pace 7:45, I was definetly pushing it on todays run, want to be able to keep this pace and be fairly comfortable, it would have been hard to keep a converstion for much of the run.  It does give me hope as I was able to push it the last couple miles.  I chatted with Davy Crockett during the run for a little and it was nice to see another blogger on the trail.

Run with Blake around liberty park. I was worried about this run due to the large amount of BBQ I ate prior to our run.

2 laps 1st lap 11:22 second lap 9:48

I decided to try a push it a bit on the second lap. It felt pretty good. Still trying to build on my speed.

3 easy miles with Laurel around the hood. We did also go hiking with the kids this morning up Big Cottonwood canyon.  Probably went a couple miles.  Leaves are beautiful this time of year.

Had a great run, we rented a cabin in Hatch, Ut. for the weekend.  I took off a little bit before sunrise and ran up the dirt road into Proctor Canyon.  It was fair to moderate uphill on the way up.  Miles up were as follows: 8:46,8:50,8:59,9:28, and 10:10.  I just enjoyed the views on the way up.  It was fun coming down to let my legs carry me when the terrain allowed.  Miles back were: 7:53,7:24,7:07,7:01, and 6:50.  AP for the run 8:15.

I am hopefull if I keep my training up and stay injury free I can have some breakthrough runs in the next weeks/months.

I hiked with the family an additional 4 plus miles in and around Bryce Canyon later during the day.  We sure live in an amazing world!

2 laps around liberty park with Blake during lunch.  Nice and easy, I can tell my legs are still a bit sore from this weekend.  Beautiful day for a run. first lap 11:37 second 11:41 total 23:19

I found out I got into this race two days ago.  I knew it had the potential to be a fast course, I also knew my training has not been what it should be lately.  That being said I hoped to go out fast and if my legs held out to go on to glory.  If they did go out at least I would go down shooting.  Well I kind of went down shooting, but at least I had a PR and a great time racing down the mountain.  If I would have been able to keep training and did not get injured earlier this year it could have been a really good race for me.  As it was at least I crossed the finish line standing up and smiling. 

miles were as follows:6:31, 6:18, 6:19, 6:24 these miles were steep downhill, I was pushing it but felt pretty good coming down, 6:58, 7:29,7:43, 7:31, 7:39... I could tell from these miles it wasn't going to be my day, but I tried to keep pushing,mile 10 7:45,7:56,7:56, 8:09, last .1 8:00 My legs were pretty much done by the end.  It was nice to see my family cheering me on at the finish.

All times are from my garmin.  I learned alot this race and my mullet was flowing.  I probably had PRs for 5k and 10k also.  My watch time was 135:10, official time 135:12