Wheeler Farm Loops

AM - 13 miles.

PM - 8 miles. Gully.

Everyone should go wish Rob Murphy a Happy Birthday if he updates his blog today. Or do it on twitter (that might be his preference).

AM - 11 miles. Up to the track + 4 x 200 in ~35s. 5000m LT Tempo in 15:37 (5:01/mi avg). Another set of 4 x 200 in ~32s, then back home. This was planned for tomorrow, but the weather might be gross, so I moved it up a day and scaled back the intensity a little.

PM - 6 miles.

This was the first day since September 6th where I didn't have to lubricate/ bandage/ tape my left heel. The skin is finally healed (well, like 98%). I really did a number on it in the xc race. Went through a lot of epsom salt in the past month.

AM - 14 miles.

PM - 6 miles.

AM - 10 miles.

PM - 6 miles.

See ya, Asics.

AM - 22 miles. Long run all around Park City with Andrea, Allie, James, Kevin, Nate, and Andrew. Easy pace the whole way. Definitely the longest "time on feet" run I've done in well over a year. Real nice morning.

AM - 10 miles. Park City. Ran the first 7 w/ Andrea then added on a few more. Wonderful morning with the blue skies, colorful trees, and a little bit of snow on the mountains. Backcountry's photo gives you the idea.

PM - 5 miles.

AM - 14 miles. 8 mile AT Tempo in 42:19 (5:17/mi avg). Tempo loop. Little bit of a progression towards the end - 5:20, 5:23, 5:22, 5:17, 5:19, 5:19, 5:14, 5:06. 4 up, 2 down.

PM - 5 miles. Easy jogging around Cottonwood Complex while the team ran all-out quarters. I kept all my quarters over 2 minutes.

AM - 13 miles. First 7 w/ Andrea and Allie.

PM - 5 miles.

AM - 13 miles. Horsepark loops. 

PM - 5 miles.

Scott Wietecha finally posted his TOU race report. His writing and use of random google images is usually pretty entertaining. I always find it interesting to read non-FRB recaps of Utah races.

Also, Kim Smith is awesome. A true blue-collar runner. I wish she had signed with Saucony instead of New Balance...

• She can eat an entire platter of meat.
• Rarely gets massages.
• Never takes ice baths.
• Never goes to the gym.
• Never skips a run.
• Avoids running on trails.

AM - 17 miles. LT Reps: 10 x 1 mile - 4:57, 4:57, 4:55, 4:56, 4:56, 4:56, 4:56, 4:56, 4:57, 4:59. Average = 4:56.5. Tempo loop. 3 up, 1 down.

I finally did the adult version of a mile repeat session. This wasn't as bad as I thought it might be. Main goal was to keep them all under 5 minutes. Had to stay focused on the last one to make that happen. I don't listen to a ton of rap music, but I will say that Ludacris and Nelly were excellent training partners during this workout.

Great regional XC meet this afternoon at Cottonwood Complex in the pouring rain. The Alta boys took Bingham (USA #18) to the wire. Bingham narrowly won, 34-42. No one predicted Alta would have a chance to win, or it would even be close... except Rob... and the team! And that's why they run cross country races outside instead of on the internet.

AM - 10 miles. Horsepark.

PM - 12 miles. Gully run w/ Rob and the team.

FYI - There will be some folks meeting for an easy run tomorrow (8am, Highland HS) and Sunday (9am, Jeremy Ranch Liberty Park SE corner).

AM - 10 miles. Holladay loop w/ Josh, Allie, James, Fritz, Josh, and Chad. 

PM - 10 miles. Horsepark.

AM - 23 miles. Long Run with 10 mile AT Tempo in 54:54 (5:29/mi avg). Started from Liberty Park w/ Fritz, Nate, Josh, Steve, and Collin. We ran up through Memory Grove / City Creek / 11th Ave. Looped back to the park a little after 10 miles, then Nate and I started the tempo - lots of loops around the park. He wanted 6 at ~5:25-5:30, and then I kept going for 4 more. Bryce (who had shown up at the beginning of the tempo) jumped in at the end and finished the last half-mile with me, then we cooled down on the grass for another couple miles. Good run.

Tempo splits were: 5:29, 5:34, 5:32, 5:27, 5:32, 5:32, 5:27, 5:27, 5:28, 5:26.
Nate's splits were:  5:23, 5:25, 5:25, 5:22, 5:27, 5:27. And that's why I don't trust Garmins. We were running shoulder to shoulder for those first six miles and wearing the same watch.

PM - 4 miles.

Fast times at Chicago! Kimetto's splits were 61:52 / 61:53. Perfect pacing. Not bad for a farmer who has only been running for 4 years.

AM - 13 miles. Horsepark loops.

PM - 6 miles w/ Matt P. The Terminator will be back.

AM - 13 miles. First 6 w/ Andrea.

PM - 5 miles.

AM - 18 miles. Medium-long Run w/ Hilly AT Reps: 3-2-1 x SHP loop (1.39 miles). Started with Fritz and Nate. Splits were 22:34 (7:40, 7:29, 7:25 - 5:23/mi), 14:44 (7:23, 7:21 - 5:18/mi), 7:10 (5:08/mi). Half-mile jog b/w reps. The goal today was to get used to changing rhythm on the hills. Average pace ~5:19/mi for all the faster segments... decent clip on the park loop.

PM - 4 miles.

AM - 14 miles. Last chance for Jeremy Ranch! Nice run up there with Rob and the Alta XC team. I skipped their 3 mile tempo portion as I'm really holding myself to taking 2-3 easy days between harder/longer workouts. They ran some impressive times for that road and I can't wait to see how they perform at the state championship next week.

PM - 6 miles w/ Justin. We ran a bunch of laps around SHP because I didn't get enough of that loop yesterday.

Goats on Cliffs

AM - 13 miles. Horsepark. Feeling like I nailed the taper for tomorrow's SoJo 5K.

SoJo 5K marathon as part of a 20 mile run...

• 6 mile warmup
• 5K* in 15:11 (or was it 13:11? see below...)
• Short break to watch Andrea finish and change shoes
• 7 mile AT Tempo in 37:15 (5:19/mi)
• 4 mile cooldown, including the last 1.5 miles of the marathon w/ James.

*The 5K course was maybe a little short, but not by much (5 seconds or so?). We sort of followed the course map they posted online, but in reverse (of course I didn't know that beforehand, and overshot a turn just after the mile). It was a bit of a fiasco - I had two close calls with cars. And the 5Kers didn't get any Chick-fil-A! Felt really good on the 7 mile tempo run. Overall, a good (big) workout. It should be noted that the 2nd, 3rd, and 4th place overall finishers were the top 3 ladies (Allie, Jasmine, and Andrea).

Highlights...

Andrea, racing!

Plowing half-marathoners out of the way with Allie to clear a path for Mr. Smoore.

Official results!

I demolished this field of small children...

AM - 10 miles. Usualish route with many of the usual people.

PM - 5 miles. Finished at the hot tub, which has been standard practice many afternoons this fall.

AM - 13 miles. Horsepark by moonlight.

PM - 10 miles. Wheeler Farm loops. First 5 w/ Andrea.

AM - 13 miles. Liberty Park woodchip laps and finished with 10 x 30 seconds fast (kept that part on the 'crete). Weirdo sightings included: old guy ripping it on rollerblades, Allie, and Tara.

PM - 4 miles.

AM - 14 miles. LT Tempo/Reps: 2 x 5K in 15:22, 15:21. [Avg pace = 4:57/mile]. Tempo loop*. Half-mile jog (~3:30) b/w reps. 3 up, 4.5 down. 

PM - 4 miles.

(*Measured out a modified version of the loop - cut out the section by Fritz's sister's house... making a 1.04 mile loop, so almost every mile was exactly the same, and the start/finish are within a few steps of each other.)

These two 5Ks would rank in the top half of my 5K races this year: 15:08, 15:09, 15:11 (short?), 15:21, 15:22, 15:26, 15:36, 15:40, 15:44, 15:59. Ugh - that doesn't say a whole lot about how well I've raced 5Ks! I'm just glad I broke 16 at the SH Relays.

One more hard-ish workout this weekend, then I'll do a full taper going into Indianapolis next weekend. No training through, no excuses. I don't care how many Kenyans or 1:04 guys are in the field... I'm going there with the intention of finishing better than second place for once. That may not be the most realistic goal, but if I keep my eyes on that prize, I'm confident things will fall into place.

AM - 12 miles. Horsepark. 

PM - 4 miles.

AM - 13 miles. Horsepark.

PM - 4 miles.

AM - 14 miles. 5 mile AT Tempo in 25:58 (5:12/mi avg - 5:13, 5:18, 5:13, 5:10, 5:05), followed by 2 x 1 mile in 4:53, 4:53. Tempo loop. Recovery was ~2:30 (1/3rd mi) jog after the tempo, and then the usual 0.3 mi b/w the mile reps. 4 up w/ Andrea, 2.5 down.

AM - 12 miles. Enjoyable mid-morning group run from HHS. This weather can't be beat. Back to back nights of ~10 hours of sleep were much needed, and I felt great today.

PM - 4 miles.

AM - 11 miles. Horsepark.

PM - 2 miles + strides.

Quick shout for a new race that's coming up in a few weeks: Saltair Half Marathon. Completely flat out and back (certified) course, doesn't get better than that. 25% off code in Run Utah magazine... "RunUtahSaltAir".

AM - 10 miles. LT Reps: 5 x 1000m in 3:06, 3:04, 3:04, 3:03, 3:01. Recovery was 400m (double the usual but this week is all about conserving energy until Saturday... long recovery, no hammering). 4.5 miles up, 1.5 down. Did the workout at the HHS track w/ Fritz and Nate which was great... haven't done an interval workout with anyone in who knows how long! Legs had a nice bounce to them, even while warming up around the park.

AM - 9 miles. Horsepark.

PM - 2 miles.

AM - 7 miles with 6 x 1/4 mile faster (~72-73s). Last couple miles w/ Andrea.