Seeking a better country...

This was on Legacy trail, between the rain.  The kids came on roller blades, and didn't keep up.  I did three half mile pickups, 3:06, 3:14, 3:14.  I wish I could sustain that pace for more than a half mile.  Better train more like I wish I ran.

400 E to peach tree to Farmington, back on 400 W.  Overall pace was 7:14.  Felt like stopping lots of times, but decided to hammer them out.  I didn't look at my watch till this morning, and this pace is a pleasant surprise.

On a separate note, I took my boys to the Muse concert last night.  Holy crap, what a show.  That was the best concert ever, hands down.  We are driving down to Supai, AZ today to get some Grand Canyon backpacking, but I'm seriously considering becoming a groupie for Vegas, Phoenix and Colorado.  It was UNBELIEVABLE.  I should be able to run tonight in Kingman, Thursday in the canyon, and hopefully on Friday in Kingman after we hike out.  Of course, the hiking with a 40 lb backpack may be enough cross training.  This long drive should provide a good opportunity for some driving lessons for my oldest.  I'm keeping my fingers crossed that the rest of us survive said driving lessons.

6 miles on the treadmill in Kingman, AZ.  Getting ready to hike into Havasu Canyon on Wed.

All right.  These weren't running miles.  They were crosstraining miles; backpacking in Havasu Canyon.  My pack was around 40 lbs.  This was killer hiking, so I'm putting it down.  A nice strength, core and upper body workout, not to mention burning calves.

Again, backpacking.  Slow miles with a 10-15 lb pack for a day hike down to Beaver Falls.  The scenery was incredible.  Really, beyond incredible.

The climb out of the canyon.  The pack was lighter by 7-8 lbs, since we ate the food.  I considered leaving the tent behind.  The climb was over 2000 feet, and most of that was in the last 1.5 miles.  After I got up, I dropped my pack at the car and went down to carry my sister's pack the rest of the way up.  We did great on water, and didn't end up too thirsty, although my daughter pushed pretty hard and was getting dizzy in the last .75 miles.  A poptart sort of cured that.

When we got back to Kingman, we got our money's worth at a Golden Corral for the first time ever.  We just ate and ate and ate, and it was so great to stuff down food that wasn't just add boiling water. 

After driving home from Kingman, I took a quick run.  I ended up doing 8 miles in 60 minutes, despite stiff, sore legs from the backpacking this week.  (see previous entries)  It felt great to move fast with no backpack on, and nobody to prod and encourage along.  

Our trip was a fantastic way to spend spring break.  I'd recommend it to anyone in relatively good shape.  To wit, my 7 year old niece completed all the hikes carrying a 10 lb pack, so it's feasible for anybody, really.  Havasu Canyon is a beautiful place, a desert oasis.  Even in early April, the water in the river was warm enough for swimming.  My oldest got 7 hours of driving practice, which he desperately needed.  Despite not going on the training hikes I suggested, my daughter had no trouble with the backpacking.  After struggling a bit on both the longer hikes, my younger son found his rhythm on the most challenging part of the ascent, and got up the mountain in great time.  We had an unforgettable time.    

This was supposed to be a recovery week, and I guess strictly speaking in terms of running miles, it was.  I was slated to run 38, and I got in 24.  But adding in those hiking miles, I definitely loaded up the schedule.  I'll enjoy a guilt-free day off tomorrow, for sure. 

It was hard rain last night; well, hard for Utah. Tami and I headed to the wreck center. I ran 3 miles at 6.5, then one at 7.5, then one at 8, and 1.2 at 9, with 1 min recovery in between. This was more enjoyable than just grinding out three more slow miles. I did a little core work after the run. As usual, when working out later in the evening, I couldn't sleep till around 1. It was worth it to get the run and good chemistry going again after the day off on Sunday.

Parrish to Legacy to a trailhead that has an invisible fence I ran into, knocking my knee hard, and the wind out of me.  Then home.  Oh yeah, it was dark and moonless, so I didn't see the fence.  I pushed from out the door, and felt pretty okay.  6:43, 6:28, 7:02, 7:49 (walked a bit) 7:13, 7:02, 7:28  (walked).  Whose blog was I reading that said, "I don't need any practice running slow?  I already know how to run slow."

After running hard Tuesday, I thought I'd try to relax a little on this run.  It didn't work out, however.  I took a somewhat hilly course for the first half, then boring flat return home.  7:40 (starting out a bit uphill) 8:04 (260' climb) 7:40 (running back down the hill...it was too steep) 7:21, 6:54, 7:00 and change.  

I got home all hot and sweaty, and enjoyed chocolate milk, which is said to be the ideal recovery drink.  Then we watched the Biggest Loser.  I was falling asleep by the end, not because the show wasn't compelling.   I need a nap.

This was laps on the soccer field with my three little girls.  They played frisbee and soccer while I went around and around.  My 4 year old did 2 laps with me.  (1.2 miles)  She is very determined.  My 6 year old did 1 lap.  My 10 year old did zero laps.  This sounds like a Sasha report.  It was a lot of fun to have them around.  I spend so much time running, it was nice they could be a little involved.

Well, this was the last hell-fest before the marathon.  Last year I was very literal about my Hal Higdon training plan.  I ran 3 mile runs.  I cross trained.  I ran long runs 1-2 minutes slower than my goal pace.  I was shooting for a high goal for my 1st marathon, and I ended up 5% short.  I know 3:26 is a reasonable time, but I wanted to BQ.  One hiccup I had last year was I got sick, and missed one of the two suggested long long runs.  

So this year I picked a more challenging plan, running 6 days a week.  With only a couple exceptions I've done that.  I've taken more long runs.  Until yesterday, though, they were fairly pedestrian affairs, never even getting under an 8 minute overall pace.  I decided to make this run a gut check, and see where I really stand.   Overall pace was 7:40.  That's 12 sec over BQ pace.  Based on the course, the solitude, the lack of taper, and one missing gel, I feel a 3:10-3:15 marathon coming next month in Ogden.  I'm pretty excited.  What's more, I feel fine today.  My feet are blister free, my legs move, my hip flexors are fine...I'm just amped about going into taper mode, and getting punchy for that race. 

The course was home to to the south end of Davis Blvd, back home, to Farmington State Street, over the freeways, then back on Legacy trail.  I had gels at 7 and 14.  On marathon day I'll have another at 20 or 21.  I felt a bit waterlogged, but I guess you just have to deal with that.  The first 3 miles were climbs, and way over pace.  There are several considerable hills in the Farmington section, and getting up and over freeways. so on the friendly Ogden course, with 11 downhill miles, I feel pretty good about bringing to pace under 7:28.  If this had been an actual race, I'd have 4.2 miles left with 27 minutes to go.  That would be tough.  I didn't have much left, and probably wouldn't even with another gel.  .  I don't want to be coming up short on those final 5 miles again, and I hope the extra mileage over this training cycle, combined with better race day nutrition will carry me over the hump.  That, and those downhill miles.  Equal effort on those slopes leads to 6:30-6:45 miles, compared to 7:30 miles on flat, so I think I can make it up.  

Comparing this year to last, the workout paces don't look much different.  There are more this year, however.  My endurance is much better, deeper.  I'm less beat up.  It's taken a year to get my feet, ligaments, muscles, etc.  used to the pounding.  

It'll be tough.  Marathons are hard.  This run was hard, both physically and emotionally draining.  3+ hours is a long time to stay mentally on top of it, for no other reason but to prove something to yourself... 

7:58, 8:32, 8:05, 7:39, 7:34, 7:23, 7:16, 8:16 (gel) 6:52, 6:59, 7:13, 7:57, (pick up fanny pack) 7:30, 8:11 (gel) 7:26, 7:47, 7:21, 8:07, 7:45, 7:36, 7:51, 7:24.   Definitely no negative splits.  I don't know how you pros do it; more training, I guess.

10 laps around the jr high.  The kids came for frisbee.  What a perfect night.  My legs felt fine for Sun and Mon, but when I started running, they weren't so great.  I had a hard time with this workout.  Luckily the little ones spelled me off for a couple laps, wanting to do their running.

It was kind of like the Simon and Garfunkel song, "Feeling Groovy" except lousy. 

Work was pretty quiet today, so I left early enough to fit in a run before choir.  Except I only had shoes in my car.  So I went to DI and bought this really cool Pokemon shirt for participants in the 2005 World Championships.  The shorts were another matter.  I ended up with a too-big swimsuit.  When I pulled it on, there was no drawstring.  So I had to pull my shoelace out of my other shoes so my pants wouldn't fall down.  Thus clothed, I ran 4 laps around Liberty Park.  They have a soft bark running path.  It was windy, and by far the hottest run of the year.  Afterward, I had Little Ceasars Pizza for dinner, and made it just in time for choir, only a little sweaty.  The run took 42 or 44 minutes.  I had my ipod, but I can't remember the start time.  I also don't know if those laps are really 1.5 miles, but that's what 2 different people told me.

Ah, running in the rain.  I donned my garbage bag poncho, and headed out in the deluge.  What a great time to run.  I never had to stop and drink, because salty water kept running into my mouth.  Nobody could tell that snot was running down my face.  The sweat could all be dismissed as precipitation.  Evaporative cooling came easily.  I felt better than I have the last couple days, and pushed nominally the whole time.  The first half of this route is hilly--good for intervals.  I didn't step into a big puddle till I was 50 yards from home.  Now my right shoe is soaked.

I need to switch to the fancier blog. l am no longer satisfied with trying to classify miles as either fast or slow.  Maybe I should reject this distinction, and simply list miles, in a non-scalar sort of way.  I wonder if Sasha has that option...

So, we went to see HMS Pinafore at the local community theater. They really brought in some big guns, because this production was fantastic.  I was beaming the whole time.  Live performances (unless they are junior high concerts) are always enjoyable, but this was top-drawer.  I like G&S, so it was fun to hear the whole thing.  I think I'll go again on Saturday, and definitely will be seeking out a recording.  After that, I still had to go get in my 6.  So I did.   Overall pace was 7:30, my goal marathon pace.

5.5 hours of lawnmowing must count for something.  Put me down for 6 miles.

I ran from home to BST, over to Farmington Canyon, and back on Main Street up to 13.1 miles.  Then I walked to Fresh Market to cool down, and had Tam come pick me up.  I felt tired.  The trail miles were pretty slow, around 9 minute pace.  Overall time for the run was 1:48, so overall pace was 8:15.  Hmm.  That's not so bad.  The weather was perfect, and the view of the valley from the bench is definitely becoming more becoming.  Trees are leafing out all over, and there was this little purple flower groundcover all along the trail.  There's more to them hills than meets they eye. 

Following the run, I went and did some fertilizing and aerating, for a core and upper-body workout.  Thanks, Gus!

No ipod, no garmin.  Just the smell of flowering plum and a perfect, moonlit night.

It was so windy and dusty last night, I wimped out on the Tuesday night edition for the first time since January.  My legs felt great this morning, so I was excited all day for the run.  7:14 overall pace, for a 1:05 minute run.  Home, to parrish, Legacy to 500 South, up to the mechanic's to get my still unsafe truck.  It sure was cold, and as luck would have it, the wind shifted around so it seemed like headwind the entire run.

Slow, uphill, trail miles.  I took the Nola way route, and wound around Ford Canyon for a while.  Scared up 5 deer, a grouse or pheasant, lots of magpies.  Ran past some beehives, and thankfully, it was cold outside, so they weren't active.  Got to Ricks creek, and climbed up the gorge to get to the fire road, then came home the usual way.  55 minutes