Wheeler Farm Loops

AM - 15 miles on the bike paths that run between the Canyons and Park City. Ran a little over an hour, then picked up Andrea and went back out. Nice run... cool morning.

PM - Did some mountain biking... rode a big loop in Park City... 22+ miles w/ 2600 ft of climbing. Its funny how I can run a trail like that a lot faster than I can bike it!

Put up a bunch of pics on my blog: Park City Weekend 

AM - 14 miles. Did a workout at Sugarhouse Park on the inner road loop: 4 x 2 miles - 10:38, 10:23, 10:22, 10:20. Was shooting for marathon pace, but ended up averaging a few ticks faster. Did about a half-mile jog b/w reps. 

I found out this morning that I received a complimentary entry to the Philadelphia Marathon this November, so that's good. Their "elite" program get me access to a nice little warmup area, private bathrooms, etc.

PM - 8 miles on the BST, from HCI heading north. Took it super easy (~8:20 pace) and just enjoyed it. Nice change of pace for my legs. 

AM - 10.3 miles. Paced Andrea for her workout, then ran up to work from Sugarhouse.
PM - 6.2 miles easy. Met Andrea along the way and did a Sugarhouse loop.  

AM - 12 miles. Pyramid workout on the track: 2-4-8-12-16-12-8-4-2. Splits were 35, 71, 2:25, 3:44, 5:00, 3:45, 2:26, 70, 33. My legs didn't quite have that "snap" this morning... I felt like I could run 75s all day, but didn't have the turnover to go much quicker. Rather than force the pace, I just kept the effort level consistent. No point in pushing workouts too hard... they are all just building blocks. 

I should note that the cheerleaders were out in full force again this morning. They start practice at 6am! Today they ran a mile and did jump rope... which as you can imagine made running on the track like running through a war zone!

PM - 8 miles on Wasatch Blvd, from the Dan's Supermarket to the 6200S Park & Ride and back. Nice run. Haven't done that one in a while. 

AM - 9.2 miles up to work.
PM - 6 miles. Ran down to the Highland track and did 6 x 150m in 23-24 seconds.

*We're going to do a long run on Sunday morning at Jeremy Ranch, if anyone wants to join. 

AM - 7 miles easy.
PM - 3 miles shakeout. Been feeling a little "blah" today, but hopefully a good night of sleep will do the trick and I'll feel good in the morning. Racing the Minuteman/Charitable Trust 5K.

Also got my new racing uniform from Saucony in the mail (Andrea and I are now both running for their Hurricane team... jtshad is also on the squad), so I'll be decked out in some sweet bright orange clothing from now on! 

AM - 5K race in Sandy. Not an easy course - the last 1/2 mile is a tough hill, and since the start/finish are in different spots, its actually a net uphill route by ~40 feet. I've been putting in some bigger mileage lately, and hit a couple good workouts this week, so I wasn't really feeling fresh going into this. The cannon start came out of nowhere, Teren jumped out to the lead as usual, and I just filed in behind w/ a few other guys. Brandon Hebbert quickly moved up to Teren on the first hill and I hung back just a little. I hit the mile in 4:55, probably 5 seconds behind. They increased the lead on me in the second mile (4:59). I didn't quite have the spark in my legs to run a great last mile and sort of just cruised it, since I was gapped and in no man's land. Ugly 3rd mile (~5:20) but that last hill is a killer. Came through in 15:49 for 3rd place... then jogged back and watched Andrea bring it in for the win, which was very exciting. Great first race since Utah Valley for her!

At first I was a little disappointed in this performance, but Andrea helped me put it in the perspective of the overall volume of training I have been doing recently.  I can't expect to be sharp all the time right now, but I got in another solid workout today, and won $50, so overall I call that a success :-)

Warmup was 3 miles, Cooldown was 6, most of it w/ the girls (Andrea, Emily, Susannah, and Stefanie). By the time I wrapped up my cooldown, all the Chick-Fil-A sandwiches were gone! Bummer!

PM - 3 mile run up in Mill Creek Canyon, shakeout. We were running on the Pipeline trail and got rattled at by a rattlesnake, which scared the living daylights out of me. I HATE snakes! Andrea stopped after 2 miles and I added on another one, then called it a day. Before the run, we rode our mountain bikes up to Dog Lake... a nice little 1000 foot climb on some very smooth singletrack. Fun bike ride on a beautiful afternoon.

Dog Lake:

From August 2011