Justin Park

One of those entries where I mysteriously lost what I was typing...

Spent all day Friday driving to Lake Almanor, CA. Little family vacation with the in-laws. It's beautiful here. Huge trees, mountain atmosphere, although elevation is about the same as SLC.

A.M. - 12 mile out and back. 6 miles out toward Westwood (pretty much all up), then back. Progressively faster miles, but too slow to be considered anything other than a recovery run.

A.M. - Brought the Cervelo, so got in a nice 70 mile ride consisting of a double circum-navigation of the lake and some meandering around the pennisula.

Spent part of the PM with the whole family touring Westwood; my father in-law's home town. Seems like a pretty depressed little town now, but the place was apparently booming back in the day when Paul Bunyan was swashbuckle'n around the lumber yards.

Ventured with the family over to Lassen Volcanic National Park. We did the Bumpass Hell hike and saw some cool mudpots, boiling springs, etc. Real strong sulphur smell. My kids (ages 5 and 3) dominated the 2.6 round trip hike, which wasn't a simple walk in the park. Wish we could have spent more time in the Park, but young children make that difficult.

A.M. - Same route as Saturday morning, but a bit faster. Progressively faster miles, last 2 were sub-6 (aided). Felt good.

Spent the rest of the day driving home. Had a great time, but am grateful to be home with A/C.

A.M. - 15 mile route.

P.M. - LCC ride (~25 miles)

A.M. - 60 minutes on the gym TM, all flat:

5 minutes @ 9.5 mph
10 mins @ 10.0
15 mins @ 10.5
20 mins @ 11.0
10 mins @ 11.5

P.M. - Millcreek ride (~40 miles). Very windy to start out, but it calmed down. Good ride.

A.M. - Entire 15-mile route in reverse direction, plus a little on the end of the route to get 16. Easy pace. Only the second or third time I've ever done it that way. Fun for a change.

P.M. - Lunch ride. Industrial park and dump loops (~20 miles).

A.M. - 60 minutes on the gym TM, all flat:

5 minutes @ 9.5 mph
10 mins @ 10.0
15 mins @ 10.5
20 mins @ 11.0
5 mins @ 10.0
1 min @ 10.5
1 min @ 11.0
3 mins @ 11.5

No run today.

Ultimate Challenge Cycle Ride
~113.3 miles
~12,750 ft elevation gain
7:04:18 total time, including 5 stops and wait time
Finish time ~1:40 PM

This has become a staple event for me. It's my fourth consecutive year doing it and honestly, its one of the days I most look forward to during the year. Why?... Because its just fun. You've got the Tour of Utah atmosphere (the ride is just the amateur version of the same route (the "queen stage") the pro Tour riders do a few hours later). There are lots of peope, especially in LCC, and just a lot of energy surrounding the event. Its really not a race, though some folks like to push and be among the first to finish. Though you get a race bib, the event is not timed. That fact, combined with the fact that there are several distance options - Full course (starts downtown SLC ~113 miles), half course (starts in Coalville ~60 miles), and a short course (starts at the swamp lot) - and they all start at different times and end at Snowbird, makes it difficult to approximate where you rank in terms of finishing placement. If I had to guess, I was probably in the top 10%-5% of finishers for the full route.

The course started just east of the Rio Grande building downtown. It winds a few blocks west and south before heading directly East up past the north side of East High School, Sunnyside, and then up Emigration Canyon. Then over Little and Big Mountains, down past East Canyon and north to Henefer. Then around Echo, Coalville, and Wanship. South past Rockport and to the turn-off to Brown's Canyon. Up Brown's and to Park City. Then up Deer Valley to Guardsman, down BCC, and south on Wasatch Blvd. Then the final climb to Entry B at Snowbird.

Started the ride with Dayne (a friend and member of last year's Lotoja team). We stayed together through the start of Brown's Canyon, Then I rode ahead and was alone up 3/4ths up Guardsman when I caught Robbie, another friend and last year Lotoja teamate. On his way to the start, he forgot his glasses and had to go back home to get them (in Foothill). He started about 20 mins early from his house and got picked up with the first peloton of riders. He rode with them to Park City before the group got strung out. I finally caught up to him on the Guardsman climb. We rode down BCC together where he met his family at the 7-11 at the bottom of the canyon for a stop. I continued on alone to the finish.

Overall, I felt great. Took the first part of the ride to Park City conservatively. Probably even more so than last year. Ate throughout the ride to keep energy levels up - Mostly soft Nature Valley bars - must have had at least 8 of them. Also fruit. Took a full EFS flask (~400 calories) at the base of Brown's and felt great going up that climb at a good modest clip. The Deer Valley/Guardsman climb was tough as usual, but I think I paced it pretty wisely. I passed a lot of people and didn't get passed on that climb. Was careful not to blow my wad on that climb and have nothing left for LCC (like had happened to me 2 years ago).

LCC was also hard, but I felt good and kept moving at a good clip. The cooler weather and slight tailwind definitely helped. My dad met me at the base of the canyon and handed me a Coke, which was wonderfully refreshing. I did a lot of passing up the climb and only got passed once at the start of the climb by a dude who was just flying. I truthfully don't think he was part of the Ultimate Challenge ride. He wasn't wearing a bib and just looked fresh.

I was surprised at how many super strong women there were in the ride. Many were toward the top finishers. Several who were part of the TOSH team. They are super awesome ladies. Very strong and fit.

Anyways, super fun day and ride.

A.M. - Rough couple of work days for me starting late last night. Was up real late and ended up settling for an easier 10 miler this morning. No time for a bike this afternoon.

A.M. - Another really late night last night. Easy 9-miler.

A.M. - 60 minutes on the gym TM, all flat:

5 minutes @ 9.5 mph
35 mins @ 10.0
20 mins alternating 1 min on, 2 mins off. Fast sections were 11.5 mph for the first 4 (5:12 pace) and last 3 were @ 12.0 (5:00 pace). Wanted to get the legs moving a little bit, but not really do a hard workout given Hobble this weekend.

My schedule should finally cooperate for a ride this afternoon. Just hoping the weather will too.

P.M. - Millcreek ride (~40 miles),

A.M. - Easy 9-miler.

P.M. - Lunch ride with Cody (~20 miles). Out-and-back north on 5600 W then west on the frontage road until we hit 10 miles, then back.

A.M. - 38+ minutes on the gym TM, all flat:

10 minutes @ 9.0 mph
10 mins @ 9.5
10 mins @ 10.0
8 mins alternating 1 min each @ 10.5, 10, 11, 10, 11.5, 10, 12, 10
A few more seconds @ 10 to get an even 6.2.

Hobble Creek Half Marathon - 2015

More on this a little later. Okay race, but honestly a bit disappointed in the result... At least it showed me where I'm at right now. First half was smooth and steady, ~5:18/mile average, but for some reason the wheel really came off at 7. Felt okay, but there was no speed and I didn't hit anymore miles sub-5:30.

2 mile warm-up; 8-mile warm-down

P.M. - Guardsman ride (~50 miles)

A.M. - Easier post-race Monday flat TM run:

5 minutes @ 9.5 mph
50 mins @ 10.0
5 mis @ 10.5

P.M. - Millcreek ride (~40 miles)

A.M. - Tried a modified route this morning to mix thing up a bit. First 6 miles were the same as my normal 12 and 15 mile routes, but instead of turning south onto Wasatch Blvd from Little Cottonwood Rd, I kept going north on Wasatch to 3500E turn-off, then to Bengal Blvd, and east to Wasatch. Then back pretty much the same way I came. The stretch on Wasatch is pretty busy that time of the morning, but overall a good course I'm sure I'll do again.

P.M. - Lunch ride with Cody. Same route as last Thursday (~20 miles).

A.M. - 60 minutes on the gym TM, all flat:

5 minutes @ 9.5 mph
10 mins @ 10.0
15 mins @ 10.5
20 mins @ 11.0
10 mins @ 11.5

P.M. - LCC ride (~25 miles)

A.M. - Same route as Tuesday minus the last little neighborhood loop. A little slower pace.

A.M. - 60 minutes on the gym TM:

5 minutes @ 9.5 mph, flat
35 mins @ 10.0, flat
10 mins @ 10.0, 0.5 incline
5 mins @ 10.0, 1.0%
5 mins @ 10.5, 1.0%

A.M. - Long run with Matt Poulsen, Jon Kotter, Nate Crayson, and Scott Keate; 20 miles at 5:57/mile pace + 5 mile cool down. Started at Scott's house at about 6:15 AM. Most of the run was on the Murdock Trail. Made water/potty stops at ~6 and ~14 and a brief stop at the turn-around at 10, then a final break back at Scott's house (~20). Matt was with us through about 8. Nate and I pulled the plug on the workout at 20 when we got to Scott's. Jon and Scott were the real heros of the day and did 5 more at ~6 minute pace.

Great run. Felt real good for the most part even though I was sucking wind more than the others. No way I could have done this thing on my own. It was great to be with good company; 4 better runners than myself. Good deposit in the training bank and good confidence booster. My legs (especially quads) are thrashed right now (more so than a hard effort half marathon). Which is kind of surprising because the course was relatively flat. I guess the 6/min steady pace for that length of time took its toll. Maybe it has a little to do with the fact that I was wearing some old shoes. But again, I'm happy with the day. Fortunate, and proud of myself, to have been able to hang with those excellent runners through 20.

I've got a tremendous amount of respect for Jon and Scott holding on for the full 25 (of course, I wouldn't have expected anything less). And Mike Nelson too, for doing it solo yesterday. They're all in great shape. Nate is in awesome shape too. And Matt will, of course, round into form soon.

Old Adios Boost

P.M. - Big Mountain ride. On the way back, extended on Wasatch out to 123000, then back home via 1300 E (~75 miles).

A.M. - 60 minutes on the gym TM, all flat:

5 minutes @ 9.5 mph
45 mins @ 10.0
10 mins @ 10.5

My kids came down with a cold about the middle of last week. By Friday my wife started coming down with it too. I started feeling a tickle in my throat Saturday before my ride. Then it hit me pretty hard by Saturday night. Yesterday I felt like an absolute train wreck. Between the sickness and DOMS from Saturday's run, I wasn't sure I was going to be able to run this morning. Didn't sleep the greatest, but actually felt better this morning, good enough for a run. It sucks to get sick, but I'd rather have it now and get it over with than be dealing with it any other time in the next 6 weeks. Hopefully it runs its course quickly. My kids are on the upswing and it was my daughter's first day of kindergarten.

P.M. - Millcreek Monday ride (~40 miles). Decent ride, but could feel the effects of my cold.

A.M. - New 15-mile route. Event hough I do these at an easy recovery pace, these Tuesday morning medium long runs tend to kick my butt. I think its because of the relatively quick turnaround from the bike ride the night before (which I'm typically not finishing until after 8 PM).

A.M. - 60 minutes on the gym TM, all flat:

5 minutes @ 9.5 mph
10 mins @ 10.0
10 mins @ 10.5
35 mins @ 11.0

Wanted to do the last 15 mins @ 11.5, but my legs weren't having any of the 11.5 today. So just held steady at 11 through the end. Interestingly, I can  still  feel Saturday's run in the quads (what does that say about my fitness?). My cold feels substantially better than 2-3 days ago. I've been trying to be careful and gotten good sleep the last two nights. Still quite a bit of stuffiness in the nose and upper respiratory area. Okay run given the circumstances.

P.M. - BCC ride to Brighton and back (~40 miles). The not so fun news was that I realized about a mile up the canyon that I left my water bottles at home in the fridge. The good news was that it was a cool afternoon, it made my bike feel lighter :), I felt good, and it was just a real pretty, pleasant afternoon to be riding in the canyon.

A.M. - Traditional 15-mile route.

P.M. - Lunch ride. Dump loops route (~20 miles)

A.M. - Long run this morning because we're taking the scouts on a little back-packing overnighter tonight. Such is the life of a scout master charged with the expectation of camping 10 months out of the year... We're going up to Lake Catherine. Maybe if I'm lucky I'll be able to sneak out for an easy early morning trail run. We'll see how things go.

This morning's run, wanted to get a least one outing on this route before SGM. Three times up and down my 9-mile course (which is a scenic view route from my house to the park 'n ride at the mouth of LCC).

A.M. - Didn't get up early to run at camp. Got home around 11 and went to the gym. 75 minutes easy on the TM. This one was all about getting the miles to hit 90 for the week :)

10 minutes @ 9.0 mph, flat
65 mins @ 9.5 mph with 20 mins flat, 10 mins @ 0.5 incline, 10 mins @ 1.0, 10 mins @ 1.5, 15 mins @ 1.0

P.M. - Double Cottonwood ride (~65 miles). First up BCC to Guardsman. Quick stop at the 7-11 on Wasatch to top of the bottles. Then up to the end of the paved road in LCC. Glad to have finally gotten in one of these rides this year.

Walk around the neighborhood with the kiddos. Then solo for about 1.65.

A.M. - 60 minutes on the gym TM:

5 minutes @ 9.5 mph, flat
5 mins @ 10.0, flat
20 mins @ 10.0 with progressive inclines; 5 mins each @ 1.0, 1.5, 2.0, and 2.5
5 mins @ 10.0, flat
10 mins @ 10.5, flat
15 mins @ 11.0, flat

Still some lingering stuffiness from the cold. Ready for it to be totally gone and out of my life already.

P.M. - LCC Ride (~25 miles). Though this canyon is always a challenge, it felt a lot better today than Saturday when doing it after first climbing Guardsman. Dad's 60th B-Day bash tonight.