Seeking a better country...

I finally got outside.  The thermostat said it was around 40, but it felt colder, since the sun was obscured by spillover clouds.

 I've been pretty bent about my perceived difference between the treadmill and the road.  I was gratified to learn today that running 8.5 miles outside took 62 minutes, opposed to running only 6-6.5 on the treadmill.

Hooray.  I guess it's not a waste of time, and the time off hasn't been such a huge problem.

I need to figure out how to make it happen mentally.  I had a chance at that bq last May, but made some critical mistakes, namely,  I didn't leave myself anything to run for in the final 8-10 miles.  By the time I hit that juncture in the race, I was spent.  I went out to fast, I didn't eat well enough in the morning.  I will fix those things, and run the first half much slower this year.  At mile 21, I was even with my splits, and had 5.2 miles left to run at a 7:28 pace.  That wasn't going to happen, so I quit.  I started walking, and quit trying.  If I can hit that juncture needing to run 5.2 miles in an 8:30 pace, then I'll get it done. 

That's what was on my mind today on the run.  Of course, I'll try to train to do better than that.   

7:16, 7:34, 7:26, 7:33, 7:32, 7:24, 7:25, 7:10, 7:08 

1 hour on grandma's treadmill.  Not much to write home about.  One episode of the Office and 2 of Jeopardy.  I totally nailed the Boston RedSox category.

4 marathon pace miles.  25 degrees outside, very little traffic to smoot park and back.  I settled on 2 marathon training plans today.  I'll bounce back and forth between the two, depending on the schedule and snowfall.  Incubus is definitely great running music.

7:24, 7:30, 7:31, 7:11 

4 more miles; Ricks creek and back,  around 30 degrees.  I was a bit slower, and my gps died.  Probably 8 minute pace.  I had no dinner tonight because of choir, so now I'm having chocolate milk and Oh's.  Air quality is poor, and my throat feels funny.  I guess it's back inside until the air clears.

4 more on the treadmill.  No TV.  I ran the first two at the usual treadmill pace, then pushed it up to 8.1 mph for the final two.  It didn't seem too bad, which surprises me, since my treadmill and road results seem so different most of the time.

 It's pretty warm outside, for January, and I'm disgusted to live in a place where the air pollution is so bad that I am compelled to exercise indoors.   That said, it's a huge blessing to feel great and run, inside or out.

I went to meet the RoadRunners.  They didn't show up.  My quest for a running buddy continues.  Despite the poor air quality and low temps (20), I got 10 miles in.  I looped Davis Blvd, up 400 E to Bntfl Blvd, and back down in a roundabout way to get 10.  I saw 2 deer cross the road, and a nasty roadkill bird.  And some people.  

8:34, 7:52, 7:54, 8:33, 10:29 (steep climb, lazy walking), 8:20, 8:11, 7:37, 7:22, 7:07.

 Last year I religiously followed my marathon training guide.  I put in the miles, but I never ran hard and fast for the long runs.  They tell you not to.  How are you supposed to prepare for a race by not running in your training like you are hoping to run in the race?  I'm shooting for a 3:10, (really a 3:16).  It's no problem to do the 4-6 mile runs at a 7 minute pace.  But the long ones?   

Worst air quality in the nation!!!  At least we are number 1 at something.  Off to the treadmill.  All the new year's resolutions are enjoying machines, but not late in the evening.  I stared at the brick wall while listening to Muse and watching ESPN talk about Big Mac's steroid admission...high quality gym time.  Weather has a storm coming on Wednesday & Thursday.  I hope it's true.  I want to get outside.  I want to see the valley.

I had a running dream last night.  I was running a marathon, chip timed.  For some reason, I waited about an hour after the race started to begin running.  I was alone until about mile 11 or 12, when I started catching people.  The people at the aid stations were confused why I was so behind the pack, but running relatively fast.  By mile 13, I was getting pretty tired, and DW's voice from the tv in the other room woke me up. 

I think this dream indicates some ambivalence about participating in the Ogden Marathon.  Not so much that, but completing the requisite training...Or I shouldn't have eated that bowl of Oh's at 12:30 in the morning.

TM miles.  Hills, level 6.  Lots of fun.  Air quality looks good this morning....

4 tm miles.  Hills, level 6, 7.5 mph.  My son shot hoops the whole time, but really stood around chatting people up. 

AQ was good enough for an outside run.  I skipped work today, so I didn't even have to run in the dark.  I'm typing from my new keyboard...Ah,  all the gratification today. 

Mueller Canyon to North Canyon via Rudy Flats.  The trail was nice, except for the middle section between Elephant Rock and Rudy Flats.  What a brutal slog, sinking in to the knee or thigh on frequent random steps.  Those miles were at a 25 minute pace.  Overall run time was 2:40, I'm told, since I was too stupid to push the button on my GPS.  Good times I hope to never repeat, at least until trail conditions improve.  Thanks to Matt for the invite, I think...

After finishing all the driveways with my boys, I ran to the end of Centerville and back.  I didn't really want the extra .4, but there it is.  My muscles are still sore from the Saturday run.  I'm coming down with something, but feel better today than I did yesterday.  I wish work wasn't so busy, and I could take some days to relax with the kids.

Ran the first 4 miles with my son.  He set the pace, around 8:15 for the 4 miles.  After he quit, I ran one more at 7:09.  We went in the dark, breathing clean air and enjoying 40 degree temperatures.  I felt like I was stealing, the conditions were so nice.  It was great to have my son along.  He runs pretty well, he just needs to keep doing it.  I told my kids I'd give them a hundred bucks if they ran a hundred miles in 2 months.  I figured that might be enough to get them hooked, then I'd have running buddies to choose from.

I spent the afternoon using the SEM at the U.  Since I was in the vicinity, I ran up City Creek.  The view along 11th Ave. demystifies the crappy, stagnant air over the last few weeks.  This valley is a huge bowl.  

Lunch at La Hacienda was way too much cheese and beans and Dr. Pepper for this run to feel very good.  I side-ached most of the second half, but managed 8 minute miles overall. My old shoes felt fine, and my brother in law's pants didn't fit.

It was snowing.  We went out to eat.  It was a long week at work.  It was 9:30.  I went anyway.  7:55, 7:57, 7:56, 7:36, 7:44.  Consistently slow.  The meatball sandwich was making it's presence known every step of the way.  

 I'm sure these miles count for something, if not physically then definitely mentally.   

I hurt my neck today doing snow earlier.   I spent 1.5 hrs at the chiropractor trying to get it straightened out.  Maybe I should have skipped the run.  10 grinding treadmill miles.   The Jazz were up by 30, and BYU was at halftime.  

Now I'm waiting for pizza to be ready.  I'm starving! 

I'm coming down with some intestinal bug.  Yuck.  Went running anyway.  7:00-7:30 pace.  I'm calling that fast for today.

4 post-choir TM miles.  8:00 pace on hill program.  I got sweaty.  I heard the announcement: "The building will close in 10 minutes."   Three more 4 mile runs and a 15er this weekend.

4 tm miles.  My son told me I was slow, and bragged about his 6:30 miles on the running track.  I think we are going to have to have a race, and settle this once and for all. 

My rt foot 2nd toenail is starting to go.  This is normal, right?  Or would it be possible to find shoes that are more gentle?  Too bad #2 is longer than #1.  I guess it takes a bit of a beating.

Last Sat. on the 10 mile treadfest, I had around 40 oz of sports drink during the run.  I bring this up, because subsequently, I felt no soreness.  The other variable was I ran pretty easy, never pushing it on the mill over 6.5.  Was it the easy pace or the beverage?

4 TM miles

This was x country skiing in Logan Canyon.  We went from the summit, up and over down to some trailhead.  It was slow going, and we needed to recruit a snowmobiler to "rescue" a kid that was dragging along.  5 hours on the trail, with many more stops than I would have preferred.  I never cross country skied before.  I'd like to figure out how to do it more often, without falling over dozens of times for no discernible reason.

I know this wasn't a run, but it was definitely a workout. 

After driveways, I had some time and my shoes, so I did a hard run on Bntfl. Blvd.  That road has plenty of hills.  I pushed hard the whole time, and got the miles in in 68 minutes.  That's a 7:15 pace, overall.  I'll count them as fast, since that pace is under my goal marathon pace.

I've got the week from hell coming up at work (preceded by two other weeks from hell), so I wanted to be sure to get a good run in before they start eating up 16 hours of my day. 

No ipod.  No garmin.  It was weird to listen to my scraping shoes and hard breathing for that long.  The temp was great, low 40's.  Air quality was pristine.  Too bad the valley view was mostly obstructed by poorly designed McMansions.   

They are working me so long, I had to leave work in the middle to run for 6 miles through industrial parks in west Salt Lake.  The course is flat, very flat.  The dump smell wafted over me and soothed my tired mind.

Another work run in scenic sw Salt Lake.  Last night I left work at 11:15.  Tonight might be an all nighter...glad to get it in.  Now I'm so sweaty.

The week from hell at work is over.  I got home by 4, turned around and went to run.  Home to Parrish to Legacy to Pages home.  I was glad to see the eagles hadn't been chased by poorly designed homes.

Considering how much the last two weeks have worn me down, the run went pretty well.  I can't wait to sleep through a movie with the kids tonight.  7:28 pace for the run...exactly the marathon pace I need to keep to qualify for Boston.  7:28, 7:06, 7:19, 8:04 (I walked for a bit) 7:25, 7:26   

15 miles, overall pace was 8:17.  Not fast enough, but considering the terrain, it was all right.  I ran Deuel Creek to Farmington Canyon, west to Legacy Parkway, and home on the trail.  The first 4 miles are up and down, over dirt and ice road this time of year, so there was no make-up speedy stretches on the downhill.  By mile 4, I felt a blister rubbing on my arch, but it never got too bad.  I got off the dirt road around 7 miles.  I had a fast mile coming down into Farmington, and then trudged along for the rest on Legacy.  My run was mostly completed in solitude, aside from a couple bikers on Legacy and a few hikers on the trail.  

My legs are tired.  I'm very tired.  I'm very sore in my core/inguinal area.  I've got a ways to go, but it was a good effort.  10 more similar runs between now and the marathon.  It's weird to run that long.  It's hard to stay on top of things mentally.  I know the last 5 miles of that run is the whole purpose of the workout, and I tried to make them count.  

I brought along 36 oz of powerade...I'm glad I did.  I need to experiment with clif blocks and gu, just to figure out what works and for how long.  I was sloshing a bit.  Last year I ate a lot of Starburst Jelly beans on the long runs.  Soon the easter candy will be for sale and I can replenish that supply.  Any tips on what works for replacement on the long ones would be appreciated.  Splits were:  10:05, 8:23, 8:15, 9:07, 9:51, 8:56, 8:50, 6:57, 7:50, 7:39, 7:46, 8:02, 7:44, 7:36, 7:17.  I'm proud of that last mile.  The 6:57 is true, it was a gradual descent from the canyon into downtown Farmington.   

I tried to go slow to recover from yesterday's 15 miler.  The first 3 miles were over 8 min pace.  Mile four was 7:30 ish and mile five was 7:06.

These were slow, treadmill miles.  Hot, sweaty, languid miles.  For the first time, I had to wait a bit for a treadmill.  Several people were exceeding the 30 minute time limit, extending my wait.  This didn't bother me since I exceed that limit all the time.  The parking lot was full due to a state hockey game. 

I need to get a haircut or remember my headband.  Too many times my hair flipped sweat into my eyes.

I decided to do mile intervals rather than slog along on the TM.  7:15, 7:08, 6:53, 6:53, with 60-90 sec recovery in between.  Good times.

Treadmill.  Nothing special.

7:43, 7:43, 7:38, 7:54, 7:51, 7:24, 8:10, 7:15, 7:18, 7:57, 7:43, 7:22.

I ran the mostly flat course from home to the walking overpass on south Legacy trail.  It rained light and steady for the first hour.  I'm soaked and cold.  These splits include walk time so fiddle with my piece if sh## ipod shuffle that doesn't work properly, also to drink.  I tried the caffeine tang.  Mostly it tasted nasty, but hey, it's a little fluid.  Max met me at 9.3 miles with some powerade, which 4 out of 5 people prefer in a blind taste test.  

There were no bikers on the trail, but 8 other runners.  I saw a dead, decomposing red fox, and two roosting eagles on Pages lane.  Also a cow urinating with better pressure and flow than my garden hose.  (not a euphemism)  

Overall pace for the run was 7:40/mile.  That's satisfactory, for what is supposed to be a long, slow run.  By the end, I was feeling the belgian waffle breakfast, and wanting to walk.  Well, I told myself, "You can do anything at any point in time for 10 more minutes."  Thus, the 7:22 final mile, uphill.  I'm feeling pretty good about the progress this month.  I need to look back on last year's garmin stuff and see how I'm comparing.  At this point, the Boston qualifying is achievable.  13 weeks to go.  That's a long grind.  It'll be tough to keep up the excitement and intensity.  I plan to turn one short run each week into mile repeats, just to vary the workouts, and keep things interesting.   

My feet are in good shape.  The blister I wore and drained on Monday is completely fine.  My toes look good, only one nail is coming off.   

After a long night with a sick 3 year old, and a complete day of doing nothing, I logged 5 slow treadmill miles.  Too much yummy soup and homemade bread does not make for a good run.  Incline: 0%, Overall pace: 9 min/mile.  Brutal.  I can't believe I watched the entire episode about some crying high-school nerd who wanted to be a hip-hop dancer.

Felt a bit punchy after choir, so I came home to my 4 mile run.  Overall time 27:30.  7:11, 6:38, 6:35, 7:07.  Something like that.  It felt great to run harder than usual.  Reading all the blogs today lit a fire under me.

4.2 miles, overall pace 7:23.  I guess that's not that fast.  I ran up and down Porter lane, from the frontage road to the cemetery.  The turnaround is 1.15 miles, so that's a pretty good sustained hill for a good heartrate workout.  There were only 6-7 cars going by in the 30 minutes.  The only run hazards are navigating the busier cross-streets.  Luckily I had my reflective vest to protect me from harm or accident.

I left the garmin home so I could run easy.  4 miles to the creek and back to my son's hoops game.  They dominated, 60-15.  My left medial kneecap region was giving me a little feedback.  I'm guessing it's from the more strenuous effort on Tuesday.  I'm running with my sister this p.m.

Ran with my sister around campus, Red Butte Creek, VA Hospital, etc.  

I had 2 concerts yesterday, from noon till ten, so I didn't squeeze in the long run until this morning.  I ran from home to Farmington Canyon, down past the pond, home along Highway 89.  I've felt a little cold waiting in the wings at the back of my throat for the last 4 days, and thought about skipping the long one, but I don't notice any change after the exertion.

I forgot to start the GPS until I was at the reservoir.  I ran 8:30 type pace most of the run, never really pushing.  The road and trails on the mountain are in great shape, aside from 4-5 places where you dive east to cross streams.  These are icy with very bad footing.  I'm curious to see if I really pay the price for this run in the coming week.  3 of my kids have been home sick all week, including vomiting, so I hope not; although a few days of lounging about the house sounds somewhat appealing... 

Reading and back, after work.  Overall pace was 7:50.  The sun was brightly shining, but February is back!  The temp was in the 20's with a breeze.  I felt warm enough, but my pace says I was pretty cold.  My left kneecap hurt initially, but the pain subsided by the end of the run.  Today it feels fine.

5 tm miles after choir.  I pity the poor baby on the MTV show about pregnant teenagers.  Too bad they keep them so often.  Trashy tv doesn't seem to make the miles pass more quickly.  Maybe tivoed trashy tv would work better. 

7:48, 7:32, 7:09, 7:17, 7:18.  Lovely rainy night.  Home, Jennings Lane, 400 W, home.  I was overdressed, and ended up taking off my reflective vest and pullover while running across 400 W.  There was very little traffic, and the low clouds made everything seem pretty dark.  I got home and went to tuck in my 5 year old, and she wouldn't have anything to do with me because I was so wet/sweaty.   

I ran Centerville Blvd. to Freedom Hills park.  For the 1st mile climb I did zero stopping, and posted my fasted 1st mile ever.  After not being a quitter, I decided to continue not being a quitter, and didn't walk in any of the usual spots.  Felt the BURN.  The north exposures remain icy, but the rest of the trail/road is in great condition.  The eagles were soaring outside Ford Canyon.  I'd like to find their nesting area.  Overall pace was 8:12, not bad for 4 trail miles.  9:35, 9:31, 8:44, 8:14, 7:27, 7:21, 6:32.  

This was a heavyweight, toe-to-toe slugfest.  I got back from a funeral around 2, and just headed out.  The day was nice enough temperature-wise, but the headwind running south was considerable.  I'm glad I went south for the first half.  I ran from home, looped around the pond, and went to marker 2 on Legacy trail, then back.  I was under hydrated, having consumed my 15.4 oz of powerade by mile 8.  Luckily the sponge was open for golfing, and I got a good drink at mile 13 to get me home.  My ankle started off sore, I think from wearing old shoes yesterday, but it wasn't a problem on the run.  I had salt trails on my face when I got home...that hasn't happened for a while.  The usual toes blistered up, and by mile 10 I was cursing myself that I didn't try out the glide I bought.  Now I've been home 2.5 hours, and feel okay.  Time to start doing laundry.  I had one good mile, around 12, where I fartleked the reflectors at the side of the road.  Oh, the games we play.  Overall pace on the pancake-flat course was 8:02.  I stopped the watch for my pit stop at the golf course, but it was only a minute.  7:35, 7:29, 7:36, 7:59 (headwind begins), 8:33, 8:10, 8:09, 8:13, 9:04 (drink, stopped to stretch hip flexors) 8:06, 8:05, 7:21, 8:13, 8:07, 7:48.  Not a bad effort for a meaningless run on a windy Saturday afternoon.  

I was supposed to go six, but felt pretty well, so added some distance.  My son came with on the bike.  We were lazy, and drove to the creek, avoiding .8 miles of tough climb.  Then we ran north on Shoreline trails into Farmington.  I forgot the garmin, but we were out for 85 minutes. 

I squeezed this run in between work and choir--out and back from work to 5600 W.  Pancake flat, southerly crosswind in shorts and a t-shirt.  I might have liked a long sleeved shirt.  My left toe started hurting, like a pulled something or other, between the toe and the ball of my foot.  It's a bit stiff this morning, but it seems like nothing more than the litany of aches that arise.  I've added quite a bit of mileage, and this week is a long week.  Next week is a stepback...Maybe I should switch things around.  My training plan dictates 4 runs of 20+ miles, with the first one coming up on Sat.  Maybe I'll scale back to three...I don't know.  I'll have to see how things feel.  I don't want to start wimping out.  Of course, a real injury would be far more disruptive than dialing things back a bit.  The classic conundrum. 

Home to Parrish, to Legacy trail, to Pages and back.  Everything worked.  Overall pace: 7:30.  I think I'm tired from the uptick in mileage the last few weeks.  I'm looking forward to a stepback week.

7:48, 7:29, 7:14, 7:34, 7:28, 7:27, 7:15.  I went to sign away my taxes, (refund is coming...maybe 6 kids isn't too many) and ran home.  It rained/snowed the whole way from Compton Road in Farmington home.  Since it was so raining, my shirt got pretty wet, and I noticed again that wet shirts and sore nips go together like peanut butter and jelly.  Ouch.  If that wasn't bad enough, the wind cut through my warmup pants like a knife, and, well, let's just say I felt pretty cold.

3.15 with my son, then 3 to finish up.  Fast miles were 7:00 and 7:20.  I know, they aren't that fast, but they are below marathon pace.  Besides, running 6 miles after shoveling 6 driveways worth of cement this morning is a pretty good accomplishment in itself.  I have more than a little dread about tomorrow's scheduled 18 miler.  Ugh.  I just dropped an ugh.  I'm on a horse.

Ugh.  This run is too long to list splits.  Overall pace was 8:10.  My sister came and met me for the last 8 miles.  Endless running along the Legacy trail.  Coming back, we jumped onto the Rio Grande path, past a road closed sign.  A half mile later, we saw why.  There was a huge ditch for an irrigation project.  I don't recommend long jumps after 18 miles of running.  I cleared the distance, but got a bit muddy on the landing.  Oh well.  Oh yeah, at the beginning, I was looking for different paths to tread, and ended up running down some gravel road, that led to nowhere, except wetlands.  I had to climb over numerous gates, through barbwire fence, and skirt the borders to keep dry, and then backtrack through the auto auction to get back on track.  Moral of the story:  Stick to the plan.  I ate gu (gag, almost tossed it) at mile 16.  I think it helped.  Running just gets more and more expensive.  Props to Shannon for coming along.  2.5 hours post-run, I feel all right.  No joint soreness, just tired muscles.  I'm looking forward to step-back this week.  52 miles is a lot for me.  

My son came for 5,  (44 minutes) then I picked up one extra running laps around the block.  He bailed early citing knee pain.  Poor kid. 

Post choir run.  Choir was a heavy diet of Rachmaninov in Russian, and Lauridsen in Latin.  I find myself running late so often, thereby wasting all the good chemistry.  Who needs feel-good stuff to fall asleep?  Pretty much the same run as last night, minus one kid plus a little speed.  It wasn't as slo as last night, but the gps was dead, so, let's put it this way; Monday night I never breathed laboriously, Tuesday I did.  

My legs feel heavy and leaden this week.  I lanced three blisters, and now my shoes fit better.  Thank goodness things lighten up a bit with mileage this week.  I need to rest and repair. 

Treadmill miles during the Jazz game.  The lingering effects from Saturday's 20 miler are swollen toes.  Both pinkies are blistered, so my shoes don't feel good anymore.  I guess I should be grateful that's the only issue.

My son came on the 4 wheeler and goofed off on Bonneville Trail while I ran.  It was nice.  Afterward, we got looking at google earth, and there are many many more unexplored trails...I feel a summer project coming on.

With the early daylight, I'm waking up much earlier.  (last day of that for a while)  Plus my daughter peed our bed, so that inspired me to get up.  I checked the weather, and decided to beat the rain with my run.  I ran to Farmington and back with some loops around Stewart on the grass to make up the distance.  Blisters on the toes?  Glide is the answer.  Everything felt pretty well.  I started off a bit over MP, and finished up with a sub 7 mile in mile #13.  24 oz of gatorade.  There were a lot of runners on Main, so it was fun to have someone in my sights, reel them in and pass.  One guy I followed for almost 2 miles before I got by him.  Now it's raining hard, and my nips are glad I'm done.  Overall pace for the run was 7:38.  That's 10 seconds over, but a good effort on a course that was anything but flat.  The hill heading north into Farmington is a lot like the one after the halfway point.  I'll be spending some time on it, getting it out of my head.  

I'm so glad to have another week under my belt...and already dreading next week's 20 miler.  7:56, 7:40, 7:33, 8:15, 7:45, 7:28, 7:38, 8:16, 7:19, 7:28, 7:44, 7:23, 6:57, 6:38.     

Ran in new shoes.  I felt punchy after no running since Saturday morning.  Overall pace for the run was 7:12.  Home, 400 E, chase, to reading, and home.  This was an encouraging effort, and it really turned my day around.  It's too bad I waited till 9 pm to run.  The chemicals did me a lot of good.

7:39, 7:10, 7:08, 7:06, 7:03, 6:36.  Oh yeah. This course had some climbs, definitely more uphill than the usual flatness. 

I ran with Ravi.  He said he wanted to go three, but then decided he'd go six with me.  But he got sick, like, puking in the middle of the road, so we went pretty dang slow.  Plus I had him pick the course, and we ran into some farmer fields and crap like that.  This was a very good recovery run, with interesting discussions of evolution and biological theories.  I'd go back to school if it weren't for the tests, tuition, and homework. 

A few lost miles on this run...I didn't push stop/start hard enough, and didn't notice till I was mostly home.  Thanks, mapmyrun.com.  Overall, this run felt all right, but my allergies are terrible right about now.  My eyes feel like they are full of sand, and my nose is dripping snot on the keyboard.

Mile splits I have include 7:22, 7:09 and 7:31.  The missing ones were along the same lines.  Home to parrish, legacy, pages to 400 e. and home. 

This was a weird run.  Me and T ran over to the rec center to watch my nephew in a swim meet.  1.5 miles.  2 miles on the TM.  The remaining miles came on the roundabout way home.  I couldn't run slow enough to stay with T.  It's harder to run at her 10 minute pace than it is to walk.  I'm not sure how beneficial this workout was, with the break for the swim meet, and the laboriously slow pace.

Ran to the temple and back, shoreline trail up, roads down.  The descent was worse than the climb, cuz it's so steep coming down.  The first mile was brutal;  average 9% grade.  Now I have to babysit 4 little ones under 5.  Ugh.  I'm dreading 20 tomorrow.  Maybe I'll cut it to 19.

Ugh.  I just dropped an ugh.  In hindsight, perhaps skipping yesterday's run would have led to a faster outcome today.  That said, I'm satisfied to be finished for the week.  This run was killer.  Winter temps came back; when I started at 6:30 a.m. it was 27 degrees.  I ran to 500 S. and legacy trail, then home for the first 9.6.  Everything was coming in around 8;30 pace.  Then I met my sister, and we headed up to the shoreline trail.  She was a great sport to come with, and those killer ascents were killer.  She kept saying, between gasps, "You shouldn't EVER have your watch on for runs like this."  Getting back to pavement for the last 5 miles was great, unfortunately she was going to be late for her son's swim meet, so we stopped at a friend's and called for a ride for her.  I still had two miles to go.  I got a bit of a boost, and did mile 19 at 7:30 pace.  

Although this run was slow, it probably did a lot for me.  The early start was good practice for race day.  Being tired from the beginning due to last night's effort made it so I was really feeling some stuff toward the end of the run.  I won't be in uncharted territory on race day.  I noticed bonking around mile 14.  It was so cold, I wasn't drinking near as much as my last 20 miler, so I was very depleted.  No gu this time, either.  It was good practice to just keep running.

The slow overall time doesn't bother me.  I had a pit stop at the rec center I left my watch on for, and those trail miles are really challenging.  I think they are doing me a lot of good.  I'd rather do intervals climbing hills than running circles fast.   

6 miles on Porter Lane, back and forth from the cemetery to the frontage road.  Overall pace was 7:22.  If I could complete this workout in under 40 minutes, that would really be something. 

I got home from choir and headed out around 10:15.  After a couple pretty hard miles, everything felt REALLY funny.  My legs were like squiggly blocks.  I walked for a bit, and tried to pull things together.  I started running, and it took me a mile to remember I hadn't eaten anything since the La Hacienda bomb at lunch.  After it made sense, I decided to "rise above it" and ran home hard.  I never felt good, but I got it done.  Overall pace was 7:40.  No splits because my kids ran the battery out on the garmin.

Same run as Tuesday night, only I ate a piece of toast before I left, and it wasn't pitch dark.  The distance was a little shorter than I thought.  I used the HRM for the first time in weeks; I want to see what information I can glean from that.  The first three miles were pretty much full out, without getting up on my toes.   7:08, 7:22, 6:44.  (Picked up a little downhill)  Heart rate was 170ish.  (Who really knows?  I had one reading around 195)  After that burst, I walked a bit, and finished up.  7:42, 7:20, plus the rest.  The overall pace for the run was 7:08.  Tonight I will run easy.  I need to get my son or somebody to come with me to visit with, otherwise I'll want to run harder than necessary.

Another late evening run.  The temperature was wonderful.  My daughter is in the kitchen making me orange julius.  There's got to be something entertaining on the Tivo.  Can life get any better?  I took a more hilly course than usual.  I was planning on 5, but it turned into 6.  Garmin was dead again, but mapmyrun and the clock tell me 6:50 overall pace.  That can't be right, can it?  I ran pretty strong on the hills, and didn't loaf on the downhill, so maybe?  I'm not a complete believer.  Anyhow, the run felt great.

I got up early to get this run in before work.  I hate pushes at work.  The overtime is nice, but I haven't seen my kids for 6 days.  Route was home to Farmington Pond via shoreline trail, then back via Farmington Creek Trail and Main Street.  It was cold this morning.  I saw one person on the trail, a couple tents of people freezing overnight, a red-tail hawk and two deer.  I ate a gel at mile 8.  By mile 11, I was feeling great.  Three of the last five miles were well under my goal marathon pace.  Once the gel wore off, things got very hard.  Mile 14 was 7:44, and 15 was 7:22. 

All the trail miles were much slower.  That's okay.  My heart rate was through the roof.  Some crazy lady almost ran me over by the cemetery.  She ran a stop sign, and didn't see me coming. That would have been convenient.  She rolled down her window to say sorry, at least.  I told her "Go to #$@## you old, dumb @#$%%".  Not really.  I said, "It's okay" and kept running.

Now I'm tired.  My recovery breakfast of McDonalds pancakes and sausage tasted very very good. 

I got home from work by 9:00.  Hopefully that is the end of it for a while.  My daughter was ready to track me on the BST on the 4 wheeler.  I thought the moon would be up, but it wasn't.  Fortunately the dust was reflecting enough city lights that I could see a bit.  I should have brought a headlamp.  Nena almost ran over a rabbit, and got spooked by some deer, so she stayed far south of me for most of the time.  I kept seeing her headlights and taillights, but it took me a long time to find her at the end.  My pace was slow, cuz I had to be so careful on descents, but I pushed hard on all the climbs.  This run was fun, but too windy.  Nena had a great time running gas through the Rincon.  I wish I could get her to run. 

Usual run to Reading.  I ran late enough that the wind died down, and the roads were pretty quiet.  I like running in the middle of the street while wearing reflective gear.  There are very few cars.  7:12 overall pace.  I must be hitting a plateau.  Or on a plateau. 

March is going out like a lion.  I'm leaving March like a lamb.  I didn't expect to be running in the snow...7:28 overall pace, ave heart rate 144.   Home to 1450 to frontage to pages and back.  

 I'm somewhat tired.  The past few weeks are taking a toll, as evidenced by this incoherent entry.  Why is Jillian Michaels staring at me?  Is biggest loser on?

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

Ran to Kelli's and back, via Davis Blvd extended to dirt.  I only had to climb through one fence.  I got a couple sub 7's in coming back down, and one 9+ running up.  This run felt pretty good.  Overall pace 7:38.  I wonder why it's easier to run than walk.  We had a pre-trek thing today, which included walking 6 miles.  My upper it bands and back hurt worse after four miles than they feel now after the 7 mile run.  Weird.

I started at memory grove, and ran 5.3 miles up city creek.  I came back down and met my sister, and we ran to Pioneer Park, followed by Liberty Park, then back to her house in Federal Heights.  There were lots of uphill miles.  This run was rugged.  I skipped the gu, just to try and simulate late stages of the marathon without running that many miles.  Ugh.  I'm glad to be done running long for a couple weeks.  I need to relax and get my head right for May 15th.  I'd post how many feet of elevation change, but I'm too tired to walk into the other room and sync up the GPS.  Overall pace was 8:20. (added later...3400' of climb)

5 grinders around the soccer fields. All the family came out and played frisbee, baseball, and the make a bird nest out of dead grass game.  What a gorgeous night.

From home to parrish to legacy.  The first mile felt pretty good, so I decided to make it a 5k.  20:50.  Then I walked to the trailhead, stretched, and ran home.  The first three miles were 6:46 pace, the last 3 were 7:46 pace.

Now the bad news.  My left calf twinged a bit.  I kept going, easier, and it didn't seem too bad.  Then I got home, and the thing is totally locking up on me.  This timing blows.  I'm pretty sure it'll feel better on it's own in a day or two, but man, I've been painless for 5 months, and now a week before the marathon, this flares up.  I blame my mom.  She came by the other day, and was saying, "I hope you've done enough downhill miles for this race.  You'd hate for your calves to cramp up."  It's like she jinxed me. 

Like I said, I'm sure it'll clear up.  Even if not, it wasn't so bad I couldn't run on it.  How it might feel after a lot of miles is another question...

Other than that, it was a gorgeous run under a moody sky after sunset. 

This is somewhat of a dubious milestone.  I tried to run last night, but the calf said no.  I thought, "I'll see how it feels after a mile."  "Then you'll have to walk home for a mile."  I turned around to come home.  "No, I'm not going home.  I got dressed, I found gloves, it's getting late, I need to get this run in."  I turned around and headed out again.  "No, don't be stupid.  It's too late for this run to help, and it could really hurt.  You've got a marathon next week, so give it another day.  Go home."  I went home.  Watching Office reruns was little comfort.  I hope to run an easy 5-6 tonight.  The calf feels better.  Not right, but better.

After Thursday's abortive attempt, I had to give it another shot today.  I saddled up and ran to Ricks creek, taking things nice and easy.  My calf felt okay on the run, but I can still feel something going on in there.  It's weird.  It's a bit stiff right now, and I'm still concerned about how it will do over 26 miles.  I'm going to get in for some a-stim or massage, and hope for the best.  I can't believe there's less than a week to go.

I mowed lawns with the boys for 5 hours, then ran home from the last three, stopped to get keys and went to pick up my car.  I had on old shoes, dirty socks, long, filthy shorts and a hawt looking t-shirt.  The babes were flocking to my side and trying to take me home.  I just buried my head while maintaining proper form and finished my run.

After spending the afternoon with the in-laws, we went to my mom's to wish her a happy day.  I grabbed my running clothes to run home from her house.  What a perfect night.  All systems are go.  I think things are setting up nicely for a great day on Saturday.  My legs feel good, and I have a lot more confidence in my preparation than I did last year.  I've been fortunate/lucky/blessed to be healthy for the last 6 months, and haven't missed any time away from training due to illness or injury.  I've never sustained this effort level in my life, and I expect it will pay dividends.  

I got some quick miles in before my final Tuesday night choir practice.  I ran nice and flat around the industrial park.  The temp was perfect, but a bit less wind would have been desireable.  I couldn't slow down.  The taper is leaving me punchy.  While running, I was trying to feel my pace, but it kept creeping into the 6:50 range.  I should run with a partner for the rest of the week, I guess. 

 I'm having a hard time supressing all the nerves for Saturday.  I cut my toenails this morning...No sense leaving that till the last minute.

The first part of this run was with 2 kids, who wanted to run 2 miles pretty slow.  By the time we wound around, I stretched them out to 2.8.  They were pleased to have gone that far, and have solid goals for the 4th of July 5k.  After they stopped, I went out to get up to five.  The pace was much less leisurely. 

The evening was perfect, and I'm glad a couple of my kids are finally taking me up on the $100 for 100 miles within 2 months offer.

I'm so nervous for Saturday.  I may never register for another race.  jk

 All right!  I'm excited about this race report.  My dad drove me, my sister and mom up to the expo around 7pm.  We picked up our bibs and got some chocolate milk and orange juice.  I momentarily thought about scrapping my life and joining the Odgen Bike Shop Collective.  When I picked up my number, I didn't have my drivers license.  I told the lady it had been revoked.  She seemed pretty appalled.  I guess I better find it so I don't offend any race volunteers' sensibilities in the future.  I should have really given her an earful about running to get clean, etc...

After the expo, we headed up to Wolf Creek to stay the night.  We had penne pasta for dinner and watched "Run Fat Boy, Run" to inspire/entertain us.  We retired around 11.  The upstairs neighbors were very noisy until about 1.  I went and banged on their door a few times.  They never answered, but they got quiet.  I slept well from 1 to 5:15.  We ate, got our crap together, and caught the bus in Huntsville around 6:15.  We waited in porta potty lines until 6:55, and headed over for the start.  Logistically, everything went perfectly.   I ate a gel before the start, and boom, we were off.  I lined up with the 7 minute pace.  

The first third of the race is fantastic.  The slope is perfect for flying effortlessly.  I love watching the group settle into the bell curve of runners.  The morning was cold, and I was glad for my gloves.  I ditched the overshirt and ran sleeveless and shorts the whole time.  Lingering images from the first 8 miles were seeing everyone ahead of me exhaling.  It was cold enough to see their effort, and it was really cool to see all these awesome, fit, powerful runners making it look easy.

In my mind, this race is a breeze until the right turn to circle the lake.  At mile 8 you hit the flat, and the spread increases with the runners.  I struggled mightily in the late parts of the race last year, and was determined not to duplicate that performance.  I was taking Gu every 4-5 miles to try to stave off starvation and stupidity.  The problem was, it was making me feel sick to my stomach.  I felt full the whole race, cuz I can't down that stuff without water.  Anyhow, things went well up to the halfway point.  I saw my mom and dad there, and collected some jelly beans I never ate.  But I carried them for 10 miles.  

Then comes mile 14.  This is where the wheels began to wobble for me last year.  Not this time.  I powered up that hill, passing 5 or 6 people, in a sparse field.  (They would pass me later, but still...)  The far side of the lake seems to go on forever, but finally I crossed the dam and enjoyed that slope down on mile 18.  I was checking my splits every couple miles, and at this point I still had 4 minutes banked.  

I know I said that the west side of the lake seems interminable.  Well, multiply that by some factor for the canyon.  Last year, by mile 21 I was back to even, and quit.  I stopped believing the elevation profile, and literally felt like I was running uphill.  This year the canyon stayed downhill the whole time, but it was still a struggle.  I was feeling so sick of Gu, I think I skipped one, and was flagging somewhat.  My time cushion shrunk to 3 minutes by mile 21, but I wasn't worried.  I had an ace in the hole.  My sister was going to come run me in, and I figured it didn't matter how crappy I was doing, she would browbeat me into a BQ finish.  Well, the cops wouldn't let her up the canyon, so I unexpectedly went those final canyon miles alone.  It was a relief to see her at the mouth, and even better to get out of that endless canyon.

The trail.  I hate the trail for several reasons.  These are risky miles for a very inexperienced marathoner like myself.  I ran up to 22 miles in training, and have one other marathon under my belt, so the sensations are very unfamiliar.  I hate the narrowness.  This is exacerbated by the people who are walking??? biking??? standing there for no apparent reason???  What I really hate are the groups of walkers that are four abreast, blocking the whole trail, forcing you off into the bark or grass.  Oh sure, they say, "Good job!  Keep it up!  You are almost there!"  as you pass.  I'd rather they move their wide loads out of the way.  The last thing anybody needs at this stage of the race is to play dodge the people pinball with lots of turning and lateral movement.  Enough of that rant, but man, it bugged me last year and this.

So, between the obstructions, fatigue, twists and turns, climbs up from under roads, these miles were rocky.  My right knee and left butt were pretty sore, and I stopped a couple times to stretch.  Shannon was encouraging, and didn't browbeat me too much, but I know I made her nervous.  I didn't want to be stopping, but I was stopping a bit.  I need to toughen up a little bit.

We caught a couple guys that were also shooting for a 3:15.  They immediately recognized that Shannon was fresh, and joined our little pace group.  We were all fried, and struggling, so we'd leapfrog each other a bit.  At mile 25, I passed "what's his name" for the last time.  I tapped him on the shoulder and said, "We've got 10 minutes."  I got thinking, "I can do anything for 10 minutes."  Well, I couldn't.  I walked again on Grant, but it was just for a couple sets of cones.  My boys showed up at 25.5, and my daughter had a sign.  I started seeing my family as those final tenths disappeared.  I wish I felt a huge lift, but I was dog tired.  Max was telling me how far I had to go every tenth of a mile, and I finally told him to just shut up.  I didn't want to know.  Finally the finish line was in sight.  The clock rolled over 3:15 just ahead of my finish, but I'm sure my chip time was a bit under.  My watch said 3:14:52; 11 minutes of last years PR, and BQ.

At the misters, I ran into "what's his name".  He came in under 3:16, so he qualified too.  It was great for him.  We shared and awkward and lingering man hug.  But it wasn't awkward, just great to have put it all out there and achieved.  

After a couple creamies I felt a bit better, but not much.  I got a weak-sauce massage from perhaps the wimpiest masseur ever.  But I appreciated it.  I wouldn't be too into touching a sweaty guy either.  

Put a fork in me.  I'm done.  I feel pretty well, 4 hours post-race.  The warm bath and motrin helped a lot.  Now I'm going to eat, eat, and eat some more.  But no more Gus for a while. 

5 miles, 50 minutes.  I ran the first three with my 2 kids.  They were really lazy and didn't push hard at all.  We went to the West Bountiful park and back, stopping for a drink and bathroom.  After they were home, I ran 2 more, 8 minute pace.  My legs feel pretty bad.  My right knee hurt, and when I got home, I felt like puking for about 3 hours.  I busted so much stuff loose and was just feeling really sick.  This morning my legs feel much better.  I'm sure the run helped.  Maybe tonight I'll swim or do nothing.  My wife said the 10-pack of mini DV tapes she bought are almost full, so perhaps Tuesday night will turn into video editing night instead of choir.

I found myself alert earlier than usual this morning.  The rain had stopped, so I decided to head out.  The morning was fantastic; 50 degree temps, wet roads, beautiful trees, worms all over the place.  I don't feel like running very hard yet, but I feel okay.  No real joint pain, just an overall tiredness.  I'm glad I went.

I guess not running at night makes it so I fall asleep easier.  I've been crashing around 10:30, so I'm wide awake at 6 or so.  This morning I got up and ran BST from 100 S. to Freedom Hills park and back.  What a fantastic, beautiful, resplendent morning.  The leaves on the scrub oak are this delicate, pale, new green.  Each run this week has felt better than the last. 

After mowing lawns for 7 hours, I earned my shower with 10k run.  Reading and back.  My ipod was too quiet.  I stopped for Lemonheads at dollar tree, and ate them while watching Sherlock Holmes.

The marathon tiredness and soreness is mostly behind me, although both knees are a bit sore.  I probably should keep things a little on the easy side for another week.  I'll probably run TOU, and maybe Layton City's inaugural marathon.  Until then, it should be challenging to get new 5k and 1/2 marathon prs. 

I ran last night with my 12 year old.  We ran a 30 minute 5k, then I continued for 4 more.  The pace went from 9:30 with frequent walking breaks to 7:10 with no walking.  I overdressed for the run; it was deceptively perfect running conditions, but not with long sleeves, long pants and gloves.  I guess I kept him up too late because he was a real grouch this morning.

I was definitely chomping at the bit to get on this run.  Since the marathon, I've reduced the frequency from 6 times per week to 4 times per week...running that is...and I'm noticing a big difference in my mental health.  It may not help me be a better runner to go for 4-5 miles every day, but it sure helps me feel not depressed in spirit.

So I ran the hard route to Freedom Hills via BST, and came home the hard way as well, adding a few extra hills.  I would run up a sidestreet until I felt kind of sick, then I'd come back down, and repeat.  Overall pace for the run was 8:10, which represents a very solid effort.  The first two miles of this run are 7-8% grade, so to average down to 8:10 I must have been doing something right.

Zero technology morning run, only the bird cacophony to keep me company.  I should have eaten breakfast before.  This run didn't feel good.

Ah, the trail.  There's nothing like May in Utah, except every day in San Diego.  BST from home to Farmington Canyon, home via Main Street.  14 miles, 2 hours.  I was pretty thrashed by the end of the run.  I've done a lot more yard care this week than usual, so it's sapping my energy.  After today's run, my legs and feet are as thrashed and sore as my back and arms.  Yay!!  2500' of climbing, 90% of it in the first half of the run.  

I got home and realized that run was what is expected of me over three legs at the Wasatch Back.  That should be fun.  Flash Gordon's Good Ones;  go Van 2.

I ran the first 4 with my son...his longest run ever.  I dropped him off at home, and went for 5 more.  I'm feeling pretty beat up from all the gravel, dirt and digging lately.  

I fear the heat is going to come with a vengeance when it arrives.

3 with Jens, plus 3 more.  Sluggish.

I mowed lawns for 4 hours.  I wanted to run...

Same as yesterday;  yard work from 9-7.  Who wants to run after that?  

Got a run in before another yard work marathon.  It never cooled off much, or I guess it was already warming up when I started.  It was humid and sweaty.

I ran to JP Stewart, then ran barefoot loops on the wet grass for several miles.  It felt great.  All my blisters got really well hydrated.  Then I put the shoes back on to run home.  It was a wonderful morning.  It won't be long before it's too hot to run enjoyably, but that time isn't here yet.  I may have to get up a bit earlier.

Last night  in commemoration of my daughter's 11th birthday, we had a great walk/scooter/run/rollerblade/coaster car/longboard/bike ride on the Legacy trail.  My six year old finally figured out how to not chicken out on the two wheeler.  My 11 year old loves her new, stealth roller blades.  The sky was cloudy, we saw lots of lightning, a rainbow, and enjoyed the birds and russian olive trees. 

This is one of my favorite times of year to run.  It's easy to get out of bed in the morning.  The temperature is still pleasant.  The air is heavily perfumed with Russian Olive blooms. 

One of the best things about the run today is I didn't see any dogs.  I hate when the little or big yippers come and knock me off stride.

My left knee feels bruised.  It was less unpleasant as the run went on.  I felt pretty good after 5 miles, but had to finish up to get off to the landfill and work.

Man, I needed this run.  Going from tuesday morning to thursday night turns me into a grump.  I spent all day yesterday mowing lawns, but I guess the intense, hard work of running is no match for the stops and starts of getting in and out of the truck.  Running is a great mood enhancer.

 So Jens and I ran 3 miles, 10:00 AP.  He's doing all right.  I dropped him home and looped down Parrish to Legacy, and came home on Pages for 6 more.  7:27, 7:08, 6:59, 7:13, 7:27, 7:26.   

I need to sign up for some races.  I'm still undecided about what to do on the 23rd...if I keep vacillating, it will end up nothing.  My sis is registered for TOU.  I'm a bit more serious about that, and considering the initial Layton City marathon, across antelope island. But why?  

Wasatch Back is in one week.  We are short one in the girl van and one in the boy van; stress fracture and flake-out respectively.  Anybody interested?

My gps died.  This was a very unfamiliar course.  It was a pretty dark and windy run, with some good climbs and lonely, spooky trails.  I hate running down the hills.  It makes my knees hurt.

I ran with my son, sister and nephew up City Creek Canyon.  The young'ns stayed with us for 3+ miles, then turned around.  Shannon and I ran to the end of the road.  The canyon was beautiful, although we could have done without the pouring rain for the first 3 miles.  After it quit, we climbed and climbed and climbed...almost 2000 feet.  I'd rather run up than down.  None of us had a GPS, but we finished in 2 hours, for a pretty slow pace, but respectable considering the uphill miles.

7:53, 7:25, 7:48, 7:39, 8:06, 8:03, 6:49, 6:13 (.06)

Good morning, nice and cool.   

Jens and I loafed our way over to Viewmont track.  We hopped the fence.  (why is it locked?)  I ran 1 mile at 6:11.  Walked a lap.  The next one was 5:40.  I was gassed.  Walked a lap.  Ran one more at 6:12.  That one felt much better.  We clambered over the fence again and ran home.  This time, he ran harder.  Often I have to prod him along to keep under 10 minute pace, but I had a bit of a hard time keeping up.  I think I talked myself into being more tired.  

That middle mile was the fastest mile I've run in two years.  Previous best was 5:35.  I'm sure I could beat that.  My all time record was 22 years ago at sophomore region...a middle of the pack time of 5:05.  I've wanted to challenge that and at least get a time in the fours ONE TIME.  

Why the speedwork?  I don't know.  I'm running a municipal 5k on the 3rd.  I guess I have delusions about running it in the 18's.   

Now it's no more running till Friday p.m.--leg 10 of Ragnar.  We've got what could be loosely called a family team.  With my wife and son and self running, I'm already in it for almost $400, so we better have a helluva good time. 

Ragnar, leg 9.  A bit over a 5k on a pretty flat course.  6:51 pace.  2 guys passed me.  It was a bit hotter than I'm used to.  I ran most of the leg with a purple guy from a dodge-ball team.  A nice, easy start.  

Leg 21.  I ran at 2:30 a.m. Overall pace was 7:32.  2 guys passed me.  I passed over 40.  It was fun to watch the taillights get closer and closer, and then move past them to the next one.  I couldn't see much, but I think this leg was along echo reservoir for most of the time.  It also crossed under I-80 or I-84.  It was cold; in the low 40's and high 30's.  Great run.  It's just so fun to run the relay with so many people on the road.  It's lonely, but not like usual.

 Leg 33.  The first half of Guardsman pass.  The non-glorious leg that is just as tough, but .4 miles shorter than Ragnar.  I kept a  10:00 pace over the 1500 foot climb in 3.6 miles.  I've never run a section of road this gnarly that was this long.  My training definitely has some shortcomings, at least for this type of insanity.  I ran the first 1.8 miles with no stops.  I walked from 1.8 to 2.0, and passed 2 people.  It is that steep.  Then I ran, walked, ran, walked, and ran to the exchange.  It was hot & dusty.  At the exchange I bummed some grapes off a nice lady.  I've never had more tasty grapes.  One guy passed me.  I passed around 20 people.

Wasatch Back was a blast.  It was a lot better for me this year.  In 2009, I was still so hammered from Ogden, I ended up run/walking the second and third legs.  It wasn't a performance I was proud of.  But this year, I felt great.  Our van was fun, and it was great to include my son.  He finished the race for us, and did a great job, despite doing little specific running training.  It must be nice to be young.  

Next year I want to do a mixed ultra team.  This year the winning team took 30 hours.  Our family team did the thing in 29.5.  I'm sure with the right people, we could have won this year, handily.  I've got 3 definite guys and 2 strong maybe girls lined up, so...we'll see. 

BST to my sister's house so I could pick up my car from the Relay over the weekend.  I saw a dozen lizards darting across the path, and half as many squirrels.  The lizards made me wary of other reptiles, and sure enough, around mile 7.5, there was a 3' snake in the middle of the road.  It made me jump.  It was too cold for it to be moving much, but the size and girth was enough to give me a start.  I didn't notice a spike on the HRM, but I was definitely amped up after almost stepping on it.  This time, it wasn't a rattlesnake, but I was definitely watching the trail very closely for the rest of the run.  Overall pace was 8:50.  Poor.  But there is 2100' of climb over the course of this run, plus two trips across streams, which slowed me down some.   I was carefully trying to cross Farmington creek, but all the stones were mossy, and I should have just waded the dumb thing, because I ended up soaked anyway.  The descents are awful too; they are so steep, you have to carefully pick your way down, (well, I do, so my knees don't explode,) so there's no making up for slow time on the climbs. 

When I got to Dit's, she fed me turkey and apple juice, and we blabbed about the Relay.  It was fun to see her at home with her kids, relaxing on a beautiful summer morning.

BST to Freedom Hills.  4.55 miles.  I kept the first mile right at 9:00, for my fastest climb ever.  After a brief pause to drink at the park, I came home on Main, then up to 400 E. 3.45 miles, 7:12 pace on the road.  The sunset was beautiful, but I left 15 minutes to late.  It was pretty dark on the trail before I got down.  Nobody would come with me, but that's okay.  I got a much better workout alone.

Home to parrish, legacy to state street farmington, home on main and 400 E.

Somebody forgot to turn off my GPS, so I don't know how fast.  I should have brought a utility belt along, cuz I got pretty thirsty.  I ran from about 6:15 till 7:50ish?  

It's hard to stay on top of it mentally.  A few nights ago, my wife was tied up with So you think you can dance.  I got busy going through papers on my desk.  I found one from the Ogden Marathon packet that was $5 off registration for the Layton marathon.  The next thing I know, I'm signed up for the dam thing.  I should have watched lame tv.   

My niece had a b-day party at Farmington pool, so I had my son drive home and I ran.  I took the Lagoon Trails north, then came home the usual way on main.  It was kinda hot.  I saw Jason Nance headed north, and I figured I'd see him again.  Sure enough, he ran up my tail on Chase Lane.  He graciously slowed down to visit for about a minute, then took off like a deer.  He gapped me out of sight pretty quickly, the turdlett.  

I rolled out of bed around six, noting with disappointment that the temperature outside was 77.  So much for postponing till morning when it's cooler.  BST to Freedom Hills, then home the relatively hard way.  I didn't eat anything, and was very glad I carried a water bottle.  There's nothing better than showing up to work totally wiped out from a trail run, except sleeping in and skipping work entirely.

Okay.  Both pairs of shoes are about equally worn, so I have no idea which is which any more.  (is that two words or one?)  I need some replacements; I think my hip soreness is on the shoes being high-mileage.  Even if it isn't, it's a simple experiment to perform to rule them out.

So today I got up in the 5's, ran over to JP, and did five miles on the grass barefoot.  It was 77 degrees outside.  The weatherman predicts a cold front coming through today, with overnight lows in the 50's for the next few days.  I hope that comes true. 

I'm running in the local 5k tomorrow with both my boys.  I've been nervous for 2 days.  It's so stupid.  It goes without saying I'd like to beat my PR.  I don't know.  I predict my performance will be right around 20 minutes.  Ideally, I'll finish in the high 18's.  The elevation is net-zero, with the hills in the first half, so I'm not going to get any favors there. 

I got up around 5:30 for this 7:00 race.  I woke up a dozen or so times overnight in anticipation.  I don't know why I get so amped up for a local 5k.  I had some toast and milk, and ran a couple miles for warmup.  Then I got my boys up, and we headed over.  

Conditions were unbelievable for the 4th; light breeze and 60 degrees.  I lined up at the front of the crowded start.  Bang.  Mile 1 has most of the hill stuff.  I was in about 40th place rounding the corner to head up.  By the end of it I had settled into 22nd.  Mile 1 split was 6:30.  Over the last 2 miles I passed another couple people, and got passed in the last .4 miles.  I never looked at my watch for times, just pace.  I knew I hadn't slowed down, and I felt okay, but wasn't going to check my time and slow down.  When I rounded the final corner with a few hundred yards to go, I saw 18:50, so I knew I had a big PR in the bag, but not a chance at getting my goal for a finish in the 18's.   I pushed through the finish, feeling very spent and a bit dizzy.  Sure enough, I puked twice in the chute.  

Mile 1:  6:32,  Mile 2:  6:13,  Mile 3:  6:09,  .1:  :24 sec (4 min pace?  can that be right?) 

My boys came in strong, Max under 24:00 and Jens under 26:00.   I guess I need to find a smaller race so I can at least get an age division award.  Or I guess I could put in more hard work and effort.  After the race we had our street-wide breakfast and watched a snoozer of a parade.  The girls got lots of gross taffy.  This is a great way to start the 4th weekend.

BST to Freedom hills, a couple loops around the park then home the harder way.  What a beautiful morning, especially the temps.  It reminds me I want to move to Flagstaff.

Same run as Monday, but in the evening.  Temp was pretty good.  Max came along to check out the repair work on his mountain bike.  Everything seems to be in order.  I didn't have it.  My legs felt slow, and with no ipod, all I could hear was my breathing and shuffling.  It made me feel slower and slower.  I got home well after dark to enjoy some popsicles and an episode of The Office I had never seen. 

I didn't get home from work until 9.  My wife kindly sent me out for a run.  This run was a good choice, but a bit of a chore.  It was a run of smells; wildfire, saw-cut wood, honeysuckle, petunias, some disgusting honey bucket, watermelon.  The mountain top is glowing orange in the dark.  It was kind of mesmerizing to look up there and see the flames.  

I woke up around 6:45, ate some toast, and was off by 7:00.  I had to get Ash some cereal too.  I knew I wanted to run a bit farther today, but didn't have a specific route in mind.  I ended up at Jennie P and ran 15 laps barefoot around the field.  Then I put my shoes back on, and headed north.  I got a drink at smoot, ran to the end of Cville, and headed back home.  By now the sun was up full, and I was too hot.  I needed my utility belt with some sugar.  I was totally depleted, and barely moving along.  Funny thing, I carried a cliff shot the whole time, but I couldn't force myself to gag it down.  That was a mistake.  Overall pace was 8:05.  

Lost in Park City.  I started of at Marriot Mountainside and took the rail trail.  6 miles later I ended up by a fire station.  The nice man gave me a drink and water bottle.  I didn't want to out and back, so I headed in the general direction I thought I should go.  Old Ranch Road, Trailside drive.  7+ miles later I arrived at the Canyons.  By now it was pretty hot, so I caught the free bus back up to PC.  I'm glad I didn't have to run the additional 3.5 miles.  I got about twice what I bargained for...how often does that happen?

Woke up.  Got out of bed.  Dragged a comb across my head.  All of that happened except the comb part.  Got dressed.  Took a dump.  Found and charged my gps.  Found my way outside and stretched things out, and after that I went into a dream.  Ah, ah ah ah.  Ah ah ah, ah ah ah.

I saw a deer today oh my.  Well actually that was yesterday.  And though the  deer was very dead, I had to sniff a lot.  Now I know how many sniffs it takes to fill my nose with pwer.  I'd love to run seven miles....

This run was a grinder.  The morning was cool, which I enjoyed.  My legs felt fine, except my lower leg.  After consulting google, it appears my medial tibia, superior to the tuberosity is bothering me.  That doesn't seem right.  It's my left leg, and all the pictures online are of right legs, and I'm absolutely terrible at rotating things in my mind.  So, long story short, my leg hurts a bit.

6:30 a.m.  BST, to the two houses way up there in Farmington, then down and home on Highway 89.  It was hot.  Too hot.  I hope it's not that hot next week for the 24th.  I'd never been up that high, and it was a tough climb.  I had one mile in the 13's.  Ugh.  My left leg is flaring up.  It might be time for a couple days of megadose vitamin I.

I got home from Trek out at Elberta around 4:00.  When it got dark, I tried to shake off the cobwebs.  It wasn't cool at all, but it felt heavenly compared to the previous 4 days.  I ran to Freedom Hills park, did three laps there, and came home.

This half went about like I expected.  I knew I wasn't going to be setting any PRs on this course;  it was pretty flat, and the race temperature was far from optimal.  My goal was to beat my previous best on a flat course, which I did by a minute +.  

I made it to the start line with about 20 seconds to spare.  I didn't have much of a warmup, but it wouldn't have made any difference.  Out of the start, there were about 12 people in front of me.  I moved into 8th place in the first mile, which was important, as I was the last person to make it past a railroad crossing in front of a 3-4 minute long train.  That kind of screwed everyone over except for the people who got out quick.  

Water stops were infrequent, only every three miles.  They had no gels, no gatorade, only water.  There were no porta-potties either.  I know this was a first time race, but come on!  The final water stop was at mile 9, then nothing till the finish line.  

This was a pretty lonely run.  By mile 9 I saw someone up ahead in a green shirt.  I wasn't expecting to reel him in, but knew if it was going to happen, it would be on the long, gradual uphill of Pages Lane.  Right after recrossing the tracks in mile 12, I passed and gapped him a bit.  Then I held on till the end, cursing the race organizers for omitting that mile 12 water stop.   

My mom and sister were at the finish, having completed their 10 miler to be there in time to wave me in.  We had chuck-wagon breakfast after the race, but it could have been called upchuck-wagon breakfast.  Oh well, at least mine was free with the race entry.

So I ran a race, and got a meaningless high placing in a small field.  Medium fish in a little pond.  Still, it was fun, and good to surpass my Huntsville Half time from 2 years ago.  

I took out the new single seater jogging stroller with Anna.  We went to Freedom Hills and back, with a detour to see the burning Colonial Lumber building.  That thing slowed me down.  She's 4, and heavier than a 1 or 2 year old.  It was a good workout, and I enjoyed her prattle.  "Oh, this is the poo and pee place."  "We had dinner here with Grandma and the cousins once."  "I really need to go pee."  (We peed on the soccer field at reading.)  "I'll pee behind this tree so nobody will see me."  "This road is bumpy because the rocks aren't all the way stuck down."  "I think a shooting star is following us.  Maybe it's a comic.  Comics are made of dirty ice.  I know all about comics."

BST to Freedom Hills, home on 400 W.  Colonial is very burnt out.  I bet they'll have that up and running pretty fast, they are a building supply, after all.  They probably have some sweet hook-ups with contractors.

I hoped to run in the cool, but to no avail.  The clouds kept the temps up overnight, so this was a sweaty slog, but hey, another run in the books. 

I found a pretty okay treadmill that the owner will trade for mowing the lawn for a while.  I'll pick it up this week sometime.  I'm excited to use it this winter getting ready for Boston...  The thing that will be a little expensive is buying a flat screen to put in front of it.  I think I'll cancel the gym membership to pay for that item.

 P.M.  3+ miles on the stair climber at the Rec Center.  My legs feel thrashed.  I liked it, though.  It's very low impact, and a good heart rate activity.

BST to Freedom Hills.  This is getting repetitive.  I scared up a dozen magpies, and even a couple rabbits today.  I stopped for a bit of a dip in Ricks Creek, named for my great great Grandpa.  I didn't get out until after 9, so this run was warm, but the monsoon clouds were sticking around.  Even though it was late, it wasn't much cooler earlier.  

To try and remedy the situation, I've been washing windows this morning.  I know of no better way to get some wind and rain.  I was checking the calendar, and Layton Marathon is in 9 weeks.  I guess I need to get a bit more dedicated.  The treadmill is in the house, so that will be a good aid.  It's a noisy sucker, though.  I'll have to turn the tv up really loud.  Thank goodness for captioning. 

The 15 miler that turned into a death march.  I got up at 5:15, but it was still 70+ degrees.  What I wouldn't give for a cold front.  Do I really need to drive to Ogden Valley to have a comfortable run?  So this was nothing to write home about, but I completed it, the last three miles barefoot doing laps around the soccer field.  My legs were sure spent, and I needed more fuel than 16 oz of Powerade.  Once again I chickened out on eating my Gu-like substance, due to stomach ache.  I guess I need to accept that as part of the long run.  I had one early pit stop at mile 1.5 (rec center), and another at mile 5 at the golf course.

Tried out the used treadmill tonight.  It was nice to do it at home, although it's a noisy thing.  I watched X-Men.  I hope logging more miles on this surface will alleviate the pain in my lower left leg and iliac crest.  I wore some really old shoes.

Early in the morning, rising above the heat...

After staying up till midnight waiting for my son to arrive home, 6:15 seemed a bit early for the alarm to hit.  I didn't get on the road till 6:40, after a 10 minute snooze and some toast, etc.  Temp was 67; warm, but not awful.  Home to BST took me spot on 10 minutes.  Nothing like starting off with a 10 minute mile on 10% average grade.  I scared up one deer, and ran through a tunnel of dragonflies, darting back and forth through the canopy. 

I think I've hit a plateau.  All the easy gains in pace are done.  I'm really going to have to work in order to get faster.  Either that or switch to cycling or swimming or weightlifting to pick all the low hanging fruit in those sports.  Or is it just the heat making me so sluggish?  Or my crappy diet?  Meh. 

I got up at 5:30 to meet my sister for one of her long runs.  We started at Shriners, ran down to City Creek, to the top, and back.  It was not bad, temp wise.  The canyon was great, with very few cyclists buzzing by.  We saw 7 or 8 despite the fact it was a no bike day.  The water fountains at regular intervals were a blessing.  Shannon had lots of stops.  Our overall time was 2:55 with all the pauses to stretch and eat powerbars, etc.  The actual running time was 2:25, so the running pace was respectable, considering how many uphill miles.  The road up that canyon ends at 6100', so we went up a ways.  

I'm always surprised how important fueling is on long runs.  I had one gel at the 10 mile mark, and snacked on sour watermelons for the rest of the run.  The first half mile after a drink or gel are so iffy.  Will it stay down?  Ugh.  I'm glad to be done.  My usual spots hurt;  left hip and high ankle.  I think that ankle thing is just a shin splint.  A very low shin splint.  I don't know about the hip.  It might be time for a visit to the DC.  A retired orthopedist used to work at my job, but he got laid off, so I can't get a free consult from him anymore... 

The end of a heavy mileage (for me) week.  Ah.   

Cross training miles.  Two of my kids bought new bikes today, so we went on a 10 miler to try them out.  Everyone is satisfied.  I'm not sure...what is the biking to running mileage equivalent?  My butt hurts, and my right knee didn't seem to agree with the pedaling.

Barefoot miles on the wet soccer field.  I think it was 13 laps around.  Boring, but a good run in the morning.  The clouds looked nice.  I need to figure out how to get a run in and make it to work before 9.

On the treadmill, watching X-Men 2.  3 warmup miles at 6, then 5 at 8.  My basement is still hot.  It was a sweatfest, but I was kicking butt and taking names.  Next time I'll set up a fan.

Today was that morning in August that I look forward to each year.  It's the one where you wake up and feel a sense of looming fall.  I was going to say eminent, but that makes it seem to close.  But there is always that one day, smack in the middle of 90+ degree days, and 65+ degree nights, when a cold front blows through, and cools things into the 50's overnight.  It'll be hot tomorrow, and for the next couple weeks, but for one morning, it feels like late September. 

On to the run...8 miles BST to Freedom Hills.  I felt pretty sluggish for the first couple miles, but decided to try and pick it up on the road home.  The last three miles were pretty solid, 7 minute pace or below, including some climbs of consequence.  After Tueday night's sweatfest when I exceeded my 3 fast mile goal by 2 miles, I thought I could make it home in good shape. 

After the post run chocolate milk I took out the trash and cleaned up for work.  I dropped my daughter off at dance, and didn't roll in until 20 after 9.  Oops.

Slugfest along Legacy.  I went to mile post zero for the first time.  Getting there was okay.  Getting back was less fun.  I only sort of had it for a while today.  The last couple miles were ________(fill in demonic descriptor of your choice).  I got home by 8:45, though, so at least my whole day isn't shot.  Time for second, non-gel breakfast and ibuprofen.  

I rolled out around six, and wen't a couple extra.  Took the road to Farmington, then up to Freedom Hills for a drink.  No dogs attacked me.  Then up to BST to come home.  It was a lovely morning to run with no shirt.  Too bad I put one on.  8:24 overall pace, which isn't too bad considering all the climbing.

So this was the usual run along BST to Freedom Hills, but with some company.  My son's friend's brother, Tanner came along for the ride.  He ran in Ragnar, and ever since then has been threatening to come running with me.  We matched up pretty well, despite that he hasn't run over 4-5 miles since June.  There was a good sunset, but it was all the way dark coming home on the road.  I might need to break out the reflective vest again.  Despite the darkness, it was still pretty hot.

My hip and left lower leg feel the same.  No better, no worse, so I guess I'll keep wearing on them.  I'm looking forward to the trail 10k in Sep, Marathon in Oct, Halloween Half, then a 10k on Thanksgiving.  I can't decide if it's worth going all the way to Moab for the Winter Sun 10k.  If I took the family....maybe.

Very uninspired miles on the treadmill.  The girls were watching Spongebob.  Mr. Krabs turned into a robot.  A few questions:  Should a kid's show have a main character named Krabs?  What exactly is the nature of Spongebob and Patricks relationship?  Is it more complicated than their buffoonery indicates?  Or are they simply two infantile sea creatures that live in close proximity and spend an inordinate amount of time blowing bubbles and chasing jelly fish?

Note to self:  Don't watch Spongebob while treadmilling. 

I did this run in the no food zone, no breakfast.  The temperature was around 56; very nice.  I headed west to the train trail, north to 400 N. then 1100 W, down to legacy, to Parrish Lane, then home on 400 E.  I kept the pace at or below 7 minutes for 2 miles, then I'd walk for 30 seconds or something.  Everything felt all right, but my hip and tibia are typically sore now.  This was a solid effort for me.  It's really going to take some doing to be able to string 26 miles together at that pace and run a sub 3.

I'm having second thoughts about doing these long runs on Monday morning.  On the plus side, it was 55 degrees this morning, opposed to 78 on Saturday and Sunday mornings.

I ran from home to Farmington Canyon, then back on US89.  I had brief ambitions to run up the canyon to the swimming hole where a wrecked truck is, but after a short attempt, I aborted, opting to get home in time to wish the kids well on the first day of school.  Turns out I missed two of them anyway. 

I started at 5:30, and the full moon I was expecting to illuminate the trail was obscured by great clouds of dust, stirred up by yesterdays frontal passage.  It was erie to see the moon setting in the west, orange instead of white.  The first three miles were much slower than usual, because I couldn't see much of the trail, and had to pick along quite carefully so I didn't turn my ankle or take spill.  Things were bright enough by Freedom Hills (4 miles in) that I could see well enough to push the pace as fast as I wanted.  Unfortunately, the legs and ankles weren't very willing.  I gave it a solid effort till mile 12, then stopped to stretch and recover a bit.  Both ankles, but esp. the left were sore, and affecting my form.  I limped in the last two miles, which was disappointing, since I had such grand plans to push the pace at the end of the long run.  Overall, I was out just over 2 hours.  I enjoyed the temp and view of all the lonely people snaking along the freeway to start the work week. 

Based on how my legs were feeling, this run went much better than expected.  2 of the kids came along on their bikes. We left just after 8, so by the time we got home, it was pretty dark.  

I started at the Boulder City Library, and followed the creek up the canyon to Magnolia Drive.  Then I ran back down.  There were two portapottys on the trail.  Unfortunately, they were BYOTP.  That sucks.  I was surprised it was quite warm at 6 a.m. in Boulder.  I thought it would be colder.  Now I want to move there.

Family bike ride, and run for me.  We had 75% attendance, and enjoyed a wonderful, cool evening along Legacy trail and Pages Lane.  Anna weighed me down in the jogging stroller, but she did sing me a couple songs.

BST to Freedom Hills, with Jens on the bike.  He was slow on the hills, so I did extra backtracking to let him catch up.  The cooler temps brought out the hillside bugs, so I obligingly ate a few.  Cloudless sunset = dull sunset.

Ash rode her bike, Anna rode in the stroller.  We went to JP, and I ran 5 miles of loops around while they played at the park.  Then we came home.  It was a later start than optimal, but not too hot.  I was pretty sad when I saw they drank the entire .5 gallons of liquid we dragged with us.  

I'm slogging along.  Work has been so busy, I've missed a lot of runs.  I realize you can't cheat a marathon, and that will bite me in October in Layton.  It should be a valuable experience, nonetheless.  I may only have one good marathon in me per year, at least the way my life is presently balanced/out of balance. 

Long Labor Day run.  1 gu at 11 miles.  It was cool/cold to start, but by the middle I had my shirt off.  I made it to Kaysville, and spent some time running on a train right of way.  Drinks at most parks on the route, and one pit stop.  20 miles is far.  26.2 is farther.  Why marathons?

I got home from work early for a change...around 8:00.  Turned around for a warmish run to pick up my newly repaired truck from big-o, with Jens on a bike.  Although the tire store is only 1 mile from my home, we wound around for 9 miles to get there.  It's a bit warm tonight, much warmer than I anticipated.  We drank from some guys hose bib, and were pretty thirsty the whole time.  Glad I went, glad to be done.  I got one blister on monday's long run, right under my 2nd toenail.  I keep draining it; it keeps refilling.  

This small race is sponsored by the Rotary club in the foothills above Centerville.  About 35 people showed up to run.   I saw one of my neighbors, and he asked, "Are you going to win?"  I told him it depends on who shows up.  Last year I was in the top ten, but I was around a mile behind the faster runners.  After reciting the pledge of allegiance, we walked down to the start.    The first mile climbs around 400' to the shoreline trail.  Instead of the usual stampede with the starters pistol, everyone started shuffling along up the hill.  Surprisingly, I was leading.  A couple guys were roughly matching my pace, so up we climbed.  We got to where the course levels out a bit, and they were all still running, so I kept running.  I didn't want to turn around and see how far.  I spent those first two miles contemplating that I could actually win the race.  There are some pretty steep ascents; on one I was actually on my hands and knees.  I would get to the top of these, and look back to see a grey shirt guy starting up the incline.  I hoped he would be walking up.  After several of these, the grey guy was still hanging back there, making me nervous.  I spent the next two miles figuring out excuses for why I didn't hold on to the lead and win the race.  I was sure grey guy or somebody was sandbagging back there, and would come on strong and pass me.    

Around mile 5, there is a large bend in the trail as it dips into a canyon.  I looked at my watch at the start of the bend, and again at the end.  90 seconds.  Nobody was visible at the beginning of the bend when I was at the end.  I was pretty excited to have that much gap, and kept pushing all the way to the switchbacks down into the park.  I finished in 48:49, which was about 5 minutes faster than last year's effort.  The next finisher was 2:40 later.

So I won a race!  I was pretty excited.  My wife even arrived in time to get some pictures of me coming across the line.   It was very gratifying/surprising to win.  I'm lucky that the strong runners who chewed up the course in 42 minutes last year didn't show up.  I guess that's why you tie your shoes and head out.  

Since that race last year, I've been running up on those trails at least once a week, even through the winter.  It gave me a decided advantage to know how long the hills were, and when there were good recovery flats.   It's a great change of pace to run on the trails, away from the cars and closer to the trees.  

Work really exploded this week.  After working till 1 a.m. I got up and ran to the park to do 3 barefoot miles on the grass.  Then I put my shoes back on and ran home.  I got to work by 10, and didn't get home until the following day at 10 p.m.  

So I was glad to complete the run.  It was too warm.  I was glad of the drinking fountains at parks along the way.

Pretty much the same run as Tuesday.  I didn't have my gps, so I took the same route today to find out how long the lap around the park is.  (.75 miles)  I ran three laps with a dude from Ogden named Kevin.  It was nice to visit, but our respective paces were someone non-conducive to conversation. 

I am looking forward to a nice 16 miler on Saturday.  My sis is running TOU, and I'm going to meet up with her at the bottom of the canyon.  She's making her BQ run, so we can join my mom in Boston this spring.  Hopefully I see some bloggers at the race, and put faces to names.

This run was on the TOU course with my sister.  She was entered, I was pacing for the last 14 miles.  I got to the bottom of the canyon and started up into a stiff headwind.  I was glad, cuz I knew it would be pushing her down the canyon.  We met up around mile 12.  Her half split was 1:44.  She needed a 3:50, and claimed to be shooting for a 3:49.  She's been sandbagging like that all month.  The last 13 miles were uneventful from her standpoint, (but not for the guy who had decided to ditch his shoes at mile 16 and run barefoot the rest of the way.)  She stopped at one aid station for a minute to stretch, but other than that there was no stopping her.  In the last 2.2 miles, she passed over 25 people, on the way to a 3:27 finish.  Negative splits!  I wish I had a finish like that in me.  

So she took home a third place age division moose that should have been a second.  She had a pop stop in mile 2, not realizing her chip time would be her qualifying time, and she could have started late, and used the bathroom before the clock started.  She was off second by 20 seconds. 

I got home from work needing a run in the worst way.  We decided to meet at the park for family night.  I took off, and headed for the hills.  I ended up at the temple, climbing up 400 North.  I walked for one light pole.  That's a long climb.  I crossed the blvd, and ended up at my parents in the nick of time for a pit stop.  I saw my cute niece and nephew for a few minutes, then headed back out to get down the hill to the park.  Those were the faster miles.  It's getting dark so much earlier now...The temp was great for this run, but I could do without the GI issues of the last few days.  Maybe if I drink more soda...

Ah, fall.  The moon came up.  There is something nice about running in moonshadow.  It nearly made up for being on the frontage road for a while.  I mixed in some hills so I wouldn't be mad when I got home.

The first half of this mid-day run was with the jogging stroller and two girls on bikes.  We ran over to take Nena some books and lunch at work.  These miles were slow.  Then we came home, I dropped everyone off and went out for 4 more.  I grabbed a popsicle to eat, and that worked surprisingly well.  

This run was well-planned but poorly executed.  Nena came with on the bike for the anticipated 19-20 miler.  We started at the north end of Bountiful Blvd, .5 miles north of the temple.  The plan was to run into City Creek Canyon far enough to get the required miles.  The Blvd. portion went fine.  The road isn't flat, but it was early enough and I was fresh enough to do fine on the hills.  Nena couldn't ride up all of them, so I'd get a ways ahead, and she'd pass me later on the flats or downhill.  We stopped at North Canyon for a pit stop, and continued south past Eaglewood, and onto another road that ends at the BST.  I think it was around 6.5 miles on pavement.  

The trail was quiet, and the view was beautiful between NSL and SL.  We got to the cellphone towers, and still needed more mileage, so we decided to head for Ensign peak.  We took a turn that didn't lead that way, and Nena was really lagging on the hills, so rather than keep her with me, I sent her back to the cellphone towers to meet me, or wait for me after I went far enough.  She left, along with all the water/gatorade.  I continued along to the southern face of Ensign peak, and found a trail that took me right up the front.  It was close to hands and knees steep.  My heart was pounding pretty hard.  I got up there, and there were 20-25 people up there looking at geological stuff in the basin.  They all had on reflective orange vests, and waterbottles.  I had on a garmin and my shorts.  Feeling out of place, and jealous of their water, I stayed only briefly and headed back down the backside to reunite with my daughter.  Whatever somebody tells you, there is no drinking fountain at Ensign peak.  Not knowing the best route, I took an equivalently steep way back down the north side.  I caught up to Nena much sooner than the towers, and was glad I had sent her back early.  The steep ascent and lack of fluids was getting to me, and I really slowed down, also to not leave her in the dust.  These were slow miles.  We finally made it back to the flat portion of the trail, and there were several people out walking their dogs.  I hate dogs that aren't leashed.  They run at your groin, then circle around and come back and clip your heels.  I muttered bad words at both the dogs and the owners that let them run loose.  It's very inconsiderate.  I do not like your dog.  Your dog licks it's own butt.  Keep it away from me.   

So anyway, we finally made it back to pavement, and refilled the water bottles at a church.   I gagged down a gu with 4 miles to go, and it was helpful.  I was more than a little happy to reach the north end of the boulevard.  I rested on the sidewalk for a few minutes while Nena put her bike in the car and we drove home.  I should have made her ride down the hill home so she could have a real 20 mile ride under her belt.  

So...the poor execution came in not leaving earlier.  It was much warmer than I anticipated overnight.  I wore a long sleeve shirt, and took it off 3 miles in.  I spent 2/3 of the miles running in the sun, which wasn't in the plan.  Also, I should have let Nena know she needed to provide her own beverages.   I wish I had better knowledge of the route, as well.  All that aside, I got the time in.  The canyon and hills were beautiful.  I'm glad I didn't do this run along Legacy trail or routine Main Street.  I wish it had been Saturday, as well.  

I'm looking ahead to next week's run.  It will be the Mueller to North Canyon loop, with the fall colors at or near their peak of beauty.  This is such a great time of year.   The following Saturday is the Layton Marathon.  

This run tells me not to expect a command performance at the marathon.  I know I've shorted this training cycle, but I really haven't had much choice.  I've been averaging 60 hours/week at work, while we push for deadline after deadline.  Excuses, excuses I know, but I just haven't had the time or energy or impetus to care very much about killing it at this marathon.  It will be a course record for me no matter what, and it will be interesting to run a marathon when I'm not shooting for a BQ. 

Anna and I left just after dark in the running stroller.  She chattered the entire run, singing to herself and asking question after question.  I never felt good on this run.  This morning my left knee is flaring a bit, so...I wish I would have stayed home, or something. 

At one point, we were crossing over the creek in Smoot park.  It was pretty dark, and I was going carefully so I didn't miss the spot.  She asked why we were going slow.  I told her I was being careful about the creek.  She got started about how awful it would be to fall in the creek, and the crocodiles would eat us, and that wouldn't be fun or funny, and we would get cold.  She didn't let up for about five minutes.  20 minutes later, she was talking about how she was never going to cross that creek, even when she was grown up. 

I guess we are all scared of the dark unknown.  It sure freaked her out.  We got back a little before 9, and I was excited to watch Biggest Loser.  Instead, I fell asleep on the bed trying to get my wife to come watch it with me.  I'm going into hard-core rest mode till the marathon.  I need to do some catching up after the last 7 weeks at work, and it can only help.

BST to Freedom Hills, home the harder way.  The climbs were walks, but I pushed hard on the road home.  It was too warm; I wish I had gone earlier, but my daughters are home with the flu, so I'm doing lots of wash.  Gross.  

I took a flat course today, and got in three good miles for 5-7.  (7:18, 7:01, 6:46)  The rest of them were around 7:45-8:00.    I need to do more of that tempo, pickup kind of stuff to get out of my rut.  

I've probably read 20+ race reports on SGM.  Congrats to all the finishers, and empathy to all the disappointed.

 In the afternoon my son and I met up with the cousins and Gma/Gpa to ride bikes to the top of City Creek Canyon.  My 8 year old niece led the charge all the way to the end of the road.  This was probably more activity than I needed, and a day later, my right foot is inflamed.  It seems to be bothered by the pedaling motion.  I hope this clears up in time for Saturday.  

Barefoot running on the grass with the little girls.  After mile 3, Anna showed up with a bike.  She wanted me to help her learn how to ride it.  Within 5 minutes she was pedaling all over the soccer field.  It's remarkable how different those two are.  Ash wouldn't have anything to do with a 2-wheeler till she was 6, and that was with a lot of cajoling on my part and tears on hers.  Anna, on the other hand,  jumps on and by sheer force of personality learns how to ride it when she's four.  

Anyway, after the  bike lesson, I ran a couple more.  This is what counts as a taper week.  So far I'm  not sick yet.  I think my illnesses this week are psychosomatic.  This morning my throat is sore and my snot is green, but no flu symptoms.  I retired around 9:30 to try and reset toward the 4 a.m. wake up on Saturday.   I'll be glad when Saturday rolls around.  Meanwhile, I've got the baseball playoffs to keep my mind off things.  Even right this minute, my stomach is in butterflies while this race is on my mind, on which I have NOTHING riding, other than 50 bucks and some time.  How do you get your head right?

Five is approximate.  I ran up the Deuel Creek Canyon trail until I lost reception on the Twins game.  Then I came home.  It was a pretty good climb, but not the best footing all the time.  Probably a dumb run to take a couple days before a marathon, but the leaves on the hillside were beckoning me.  Not in a freaky, Maria Von Trapp kind of way, but a more manly beckoning.

8 hours from start tomorrow.  How nervous am I?  Far more nervous than I should be.  This marathon will be a learning experience.  It'll be about 90 minutes in the pitch dark if they start on time.  There are around 400 runners.  I hope they have food on the course.  I'm bringing snacks, but you never know what might sound good.  The best aid station at Ogden in may had Dubble Bubble.  That kept me happy for a couple miles.  

My big goal is to run faster than my sister did up at TOU; 3:27  I don't know how much I care.  Maybe I'll try to be helpful to someone who does, and just enjoy the scenery, you know? 

Well, it's in the books.

The 6 a.m. start moved to about 6:20.  They didn't have a gun, they didn't even get on the loudspeaker to announce they were starting the race.  I was just hanging out around the back by the loudspeakers, and looked ahead and there were only about 50 people milling around, down from 400.  So I got a late start.  I figured no big deal, since the race was chip timed. 

The first 6 miles were dark.  The only light was from across the lake, reflected off the clouds.  You could see the road, and you could see runners as they got within 20-30'.  It was like running on a treadmill, because nothing seemed to be moving past.  I liked this part of the race.  I felt good, after my best night's sleep ever before a race, and the temp was perfect (50).  The sky began to lighten as we approached the end of the island run.  I saw a few bison in the distance.  At mile 7 I stopped to take an excedrin.  I wanted the caffeine and a little buffer for the sore ankle and hammy.  It seemed to help.  The view of the eastern mountains across a glassy Great Salt Lake was inspiring.  My ten mile time was 1:17.  I knew I wasn't going to tear up this course, and that was in line with what was realistic for me at this time.

 Around mile 11 we started across the 7 mile causeway.  The shoulder was in pretty good shape, and I got in 3-4 miles on the more forgiving surface without giving too much extra effort.  The first couple miles of this stretch provided the most beautiful views of lake, cloud, mountain and sunrise; light radiating trickling over the tops of the clouds.  This was the highlight of the day.   My half split was 1:41, again, not great, but reasonable for what I was trying to do today.  (Which was???....) I had a gel at the 13 mile aid station.  The causeway seemed to stretch on for a while, and I knew there was lots of race to go.  Someone said there was one girl up ahead, which kept me inspired to try and catch up to her.  I got talking to a couple young studs who were ambitiously running their first marathons.  They were both holding on very well through mile 18.  We leapfrogged each other for about 17 miles of the race, before one of them blew up around mile 22.  I passed the other one around mile 24.  This made me glad.  He had a posse shadowing him in a car, honking and shouting all the time.  I pretended like they were cheering for me.  

We finally got across the causeway.  I was sick of running east.  We still had to run east some more.  I had another excedrin somewhere in this stretch.  I passed quite a few people between 17 and 20.   The marathon was taking it's toll.  One thing I couldn't understand was the quantity of guys veering off to the side of the road to take a leak.  How could they need to pee at this stage of the race?  Anyway...we finally turned.  I caught up to the woman leader.  She did awesome.  At the 20 mile area I caught up with the other guy who liked to run on the shoulder.  He was beginning to have a tough time.  I didn't hang back to help anybody.  By now I was just trying to put off walking for as long as possible.  The mind games began.  Hold on till 21.  Hold on till 22.  At 23 I gave in, but never for long.  It didn't hurt any less to walk than run, so I ran.  I had one last gel at 23, and resolved to run the rest of the way in.  The race turned into half mile segments for me.  23-23.5 felt good.  23.5-24 sucked.  24 was okay.  25 I walked some.  With 1.2 to go, I knew I wasn't going to beat my sister's TOU time.  That goal was out of reach.  But finishing without being a total wuss was still within reach.  There was one cruel hill coming up Gordon ave that got the better of several runners and many half marthoners.  I was coming up on a guy, my last chance to pass somebody, and he had something left.  I didn't.  I came across at 3:33:36.  My garmin was under 3:30, however.  I must have really been diddling around at the start.

I felt a bit shaky at the end.  The post race food was a 2/10.  Bananas, oranges, and bread with chunky peanut butter?!?  That's it.  Water.  No gatorade on the whole course, just this yucky heed stuff.  I really cooled off.  Some medical volunteer saw me shivering and got me some blankets and stuff.  94 was my temp.  No wonder I was cold.  

So that's it.  I rate the first half of the course 9/10.  The second half was 5/10.  For a first effort, the organization was fantastic, probably 9/10.  

Compared to flying down a canyon, this marathon was slow, pedestrian.  Post-race I feel way better than other times. (no blisters)  I'm glad I ran an unaided course, and take my time as a pretty accurate snapshot of my fitness and motivation level right now.  I probably could have gutted a couple or three minutes off my time, but motivation is where it is.  My next marathon is Boston.  I bet I can get up for that one... :) 2nd half took me +10 over the first.  This is by far my most even marathon.  It was good to experience the last 10k, and hopefully do better in the future.  

The men's winner was 3:04 and the woman was 3:36.  Too bad no quality bloggers showed up to set more indefensible course records.   

Mile splits: 7:26, 7:50, 7:46, 7:41, 7:32, 7:37, 7:53, 8:13 (up the one hill) 7:17 (down the other side) 7:33, 7:41, 7:52, 7:41, 7:50, 7:56, 8:00, 8:20, 7:43, 8:12, 7:46, 8:10, 8:50, 9:06 (last gu, falling apart) 8:28, 8:32, 8:15.   Reasonable.  Acceptable.  

Net 600' climb to my dad's house to fix the trash compactor and watch Game 5 between the Rays and Rangers.  The wrong R team won.  Last night, I thought this run might have been a little bit more than I needed 3 days post-marathon.  Today my opinion has changed.  I feel fine.  It was good to shake some stuff loose.  I need to go see the chiro-man, and get my back released.

The first two came after we got done shooting.  My nephew had locked the keys in the truck, and the battery was dead in the other rig, so I had to run back to our campsite to get my truck and jumper cables.  

After we got home, I went for a six miler to the end of c-ville and back.  My legs felt like miles 17-23 of the marathon.  Hip flexors are very bad. 

Very slow miles with my little girls.  They pedaled along Legacy Trail, and I gamely kept a 9 minute pace.  We had to stop once in a while to rest tired, 4 year old legs, and once to pee in the dirt.  I was proud of Anna for holding out to the end.  By the time we got back to the car it was almost full dark, so we stretched and watched the planes for a while.  Good times.  Buggy, but good.

Barefoot in the grass.  First 4 miles at 7:02 pace, the last couple were 7:50.  Lots of soccer games going on, I even saw my nephew between the pipes make a couple stops.  Way to go, B-Man!  My mom and I got registered for the Boston Marathon today, but my sister somehow missed out.  Now what are we going to do?  It filled in 8 hours.  Last year it took 2 months.  Ugh.

Swam 40 laps (2000 yds).  I still half about a liter of water in my sinuses.  This swim made me appreciate running.  I have no idea what the equivalent miles are.

Home, up, north to Farmington Canyon, through Lagoon, and home on Main.  I'm tired.  My left glute and right hip flexor are extremely pissed off right now.  Why?  Why?  Why?

Ran to my mom's for dinner. It was windy and rainy. I donned tights for the first time this fall. It turns out I was plenty warm. Better that than cold, I guess.

3 miles in 25 minutes on the stair climber.  Sweaty workout.  

Treadmill time.  So I finally got started on Prison Break 2.  I warmed up for a couple miles nice and easy, then did .5 at 6:40, then 1.3 @ 6:40, then 2 @ 6:40.  Cooled down till the episode was over.  A wonderful sweatfest.  Then I helped my daughter dismantle a broken digital camera, gave my son a lecture about his low grade in APBio, cleaned the kitchen and watched the world series.  I didn't expect Cliff Lee to get batted around like a cheap pinata.  I love an endorphin rush.

TM miles.  Bellick caught the guys after he ran them off the road.  Nobody was injured in the accident, and now they are all going to Utah to find Westmorelands $5 million dollars.

I borrowed my bil's car to drive to work this week while mine is being repaired from a hit and run.  I returned his car, and ran home from his house in Farmington.  This was the best run of the month.  It was the best sunset of the year, and the temps were perfect, no wind.  It's such a beautiful time.

10k on the treadmill.  I was pretty full from dinner, so I didn't push into the puke zone.  Trying to get old technology to interface with current tech is such a pain in the butt.  I've got an old tv in front of the treadmill with component inputs, and a tivo hd upstairs.  The component outputs are already in use, but not the hdmi.  I don't want another box and subscription, I just want to make tivo talk to both tvs.  So far, no good.  At least I can watch prison break on dvd, but what I really want to do is watch prerecorded sports.

Treadmill miles.  Late start again, because I spent hours at church and a city meeting.  The issue was tabled.  I didn't even get kids off to bed until 10:30, so I was loping along till after 11:30.  Then we stayed up to talk about the meeting.  I'm sleepy today.  I don't think the endorphins wore off till around 1:30.

I guess there is little difference between getting up early or staying up late to run.  The net result is the same; sleep deprivation.

Treadmill.

I got done raking leaves with the boys a bit early, so headed out for a sunset.  Climbed up to the V, then headed north.  Came down parrish to chase and ran the road home hard.  It felt great.  I don't know when I'll ever be able to sustain that kind of pace (6:20) for more than a couple miles.  I'm getting older, not better?  I guess it's a matter of training and determination, as much as anything.  This run included 1000' of climb.

Sidenote:  I saw the chiro today, and enjoyed getting adjusted.  I wonder how much regular visits would help with recovery and overall performance.  It seemed to work for John Stockton.  Too bad I don't have his salary or benefits to pay for all the visits.

Mueller Canyon to North Canyon Loop.  My sister came, we enjoyed the fall views.  2800' of climb, mostly all in the first 6 miles.  We got up over 7000'.  These miles were slow.  The trail was in great shape.  We didn't see any bikers until we were almost down at north canyon, so that was good.  I love these borrowed runs.  It shouldn't been this nice.  I overdressed in tights and long sleeves.  It was probably 50-55 degrees up on the hill.  I guess there is an inversion, cuz it was low 40's at my house.

More Prison Break on the treadmill. The weather was bad enough to actually justify being inside.  I still can't get the upstairs tivo to play on the downstairs tv.  I switched cables, tivos, etc.  Now I'm trying other inputs, and at last, success.  The ir transmitter only works intermittently, but I guess I can live with that.  I should have just bought another box and paid for the subscription, this has been such a pain in the hoohoo.

Another treadmill 10k.  Can you say rut?  I wanted to go outside, but it seemed kinda cold.  Plus it was dark.  Maybe tonight.

I got back outside.  There was something in the air beckoning.  I made it to Farmington and Back Again.  It was dark.  The city lights were reflecting eerily off the snow covered mountains.  The moon was nearly set; pretty dark out.  My ears are a bit numb, my nose is running.  It was nice to be off the tm.

I dropped off a check to one of my workers, then continued up to the BST.  Ran the usual route to Freedom Hills, then came home on Main.  No drinking fountain or toilets at the park anymore.  I hate having to plan runs.  One other person was on the trail with her friendly dog.

After working all day on trees and leaves, my son and I took the 4-wheeler up to the bowls so he could ride.  I had enough physical activity to last me a couple days, but it was his birthday, and he's been jonesing for a ride for quite a while.  So I did 5 slow miles mostly in the dark while he played around on the 4-wheeler.  On the bright side, things look operational for the snow plowing.

On the treadmill.  I have video.  I have sound.  But the tv blinks off after 20 minutes.  It's the tv my son plays x-box on, and I guess it's old, and needs a new bulb or something.  So I watched tivo for 18 minutes, then had to switch over to the small tv for more prison break.  About the running, I put three fast miles cuz I increased the incline and pace and held it for as long as possible.  

Tonight the tv lasted 40 minutes.  For the last couple miles I slowed way down and took the incline to 10.  It was lower impact, but still a good cardio workout.  I was happy to be inside, rather than out fighting a biting wind.

After three straight days of raking leaves and cleaning up yards, I had to get something of a run in.  I mounted up the treadmill, and did a couple, before cranking the incline to 10 and the speed down to 4.  I did that for a couple miles, then ran one more at 8:30 pace, so I could hurry and be done.  My wife was bored with the treadmilling and wanted to watch a movie or something.  One of my son's friends came over, and was startled by the half naked man in the basement.  I had just finished, so she got the sweaty glory.  Between the yard work and snow shoveling on Sunday morning, I'm pretty bushed.  Gotta keep running, though.  

Busted out a few on the treadmill.  Warmed up for a couple, then settled in at 8:30.  I don't know why that feels fast on a TM.  Did two at 7:30 and one at 7:00.  Cooled down for one at 8:30, which felt very slow at this point.  I'm gradually running out of prison break, but have plenty of upstairs tivo to choose from.  Things get pretty noisy in the 8mph range, so much so that I can't even hear the tv at full volume.  This running inside thing is getting expensive.  Noise canceling headphones?  Fancier treadmill without a squeaky deck and quieter motor?  None of the above, probably.

I had two goals for this race;  don't walk, and keep the overall pace under 7 minutes.  I managed a 6:46 pace overall, and never walked so in that sense, I felt successful.  

It was cold, around 10 degrees.  Despite this, there was a large turnout of around 300 people for both the 10k and 5k.  The course is slightly downhill for the first 2 miles, then roughly flat for 2 miles, then slightly uphill for the final miles.  (500' ascent)  I really wanted a break around mile four, winding through neighborhoods.  The roads were mostly clear, but there was a bit of ice, especially near the finish.  A day later, I'm a little on the sore side in my hip flexors.  I typically run this pace for a mile or two, but it's been quite some time since I ran this hard consecutively.  Mile splits were 6:29, 6:45. 6:51, 6:42, 6:59 6:53, 6:24. 

 After I finished, I went back and found my mom, sister and bro-in-law and the course and ran them in.  The hot shower felt great, followed by a wonderful thanksgiving feast with all my family. 

Nice and easy on the treadmill.  I am bored on the treadmill, but I'm not getting frostbite.  My legs are a bit sore from the thanksgiving race.

treadmill miles

treadmill miles, 4.5 incline 5.5 mph.  It's good cardio, but slow pace.  How do you make your garmin take heart rate readings over time, but when you aren't moving?

On the treadmill.  I kept this run to 54 minutes, incline from 4.5 to 0.  Only one more episode of prison break 2 remains....

This was my first outdoor run in 9 days.  BST to Farmington Canyon, then back along Main.  Tami agreed to come pick me up at 11.  This was nice of her, because I was still 2 miles from home feeling spent.  The trail was mostly packed, which made for marginal footing.  I didn't fall, but was very limited on descents.  The first 7.5 miles were 10 minute pace.  Once back on pavement, things picked up a little.  After I got home I spent quite a while trying to figure out why I was so excited about going out on this run.  It was my first outdoor excursion to run in 9 days.  

I got home from work before it was pitch dark, and hustled out the door to run in the dwindling light.  7 miles, ave pace 7:40.  This run felt a bit hard.  It wasn't that cold, I hadn't gutbombed at Apollo Burger or La Hacienda.  While I was sitting on the curb at the taco stand, my right quad/adductors got tangled up for a minute.  That was weird.  I'm looking at plans for Boston training.  A 16 week plan starts on the 27th of this month.  One of them has the "easy" runs at 8:00 pace.  Would that feel easy?  I wouldn't have any trouble with the intervals, but the tempo runs would really take some mental toughness to accomplish.  I usually only work that hard on race days.  So I'm not sure whether to plan on training that aggressively, or back down a bit, and just go to Boston to enjoy the experience with a slim chance of requalifying.  Tentatively, I want to finish closer to 3:00 than 3:15.  That might be a tad unrealistic.  I'm developing more respect for the 3:14 BQ I did earlier in the year.

 That's a lot of musing off of one marginal 7 mile run.

BST bewteen cheese park and chase lane.  They are really tearing things up along Deuel Creek to make a retention basin.  I wonder how long it will take the canyon to recover from all the road improvements, heavy equipment, etc.  On the bright side, the homeowners downstream may avoid flood insurance when it is completed.

I felt pretty good on this run.  It wasn't fast or hard, just a get-outdoors-and-try-to-enjoy-the-remaining-light kind of run. 

This was a lovely Saturday morning jog with my sister.  Home to Pages, Legacy, Glover, 200E home.  We ended up exceeding our mileage goal since I left the gps home.  It was nice to run without technology and catch up with her.  I would love to find a running partner.

The neighbors all left by 9:30.  It was oddly warm, around 45 degrees.  I ran in shorts and long sleeves, and was too hot.  I ended up carrying my gloves.  No garmin, so I just enjoyed the movement without being to concerned about pace.  I fartleked most of the churches, and managed to stay out of the mud.  There seem to be fewer Christmas lights this year.  Maybe people are pinching pennies. 

Treadmill miles, 6.5 mph at 2%.  I walked a half mile in the middle at 10%.  Watched Star Wars episode one.  I really wanted to see the pod race.  My tv crapped out again.  I gotta replace or repair that POC.  The treadmill is so noisy, too.  Even at full volume, I can't hear much of anything. 

I was really jonesing for this run.  Glad to get it in, even though I was totally bloated from the company Christmas party.  Yummy prime rib and chicken.   Our wonderful gift for the year: a pat on the back and a dvd of work pictures.  

8 on the treadmill.

11 on the treadmill, with football.  Ah.  It was great.  103 minutes.

Treadmill. We watched the powerpuff girls.  It was awesome.  Except I felt sick from eating so much crap at Market Street Grill.  What a rip-off.  I'm glad it was a gift card.

This was a cloud run-  the low hanging fog made visibility poor.  I ran to Freedom Hills, did four laps around the loop and came back for spot on 8 miles.  The park section was marred by a stupid dog.  After languishing on the treadmill for most of my recent runs, it was good to get outside and breathe the fresh air.  I think my treadmill is not calibrated correctly.  I wore the heartrate monitor on this run to verify my suspicions.  7:39, 7:15, 7:41, 8:56 (lazy walking up the hill) 7:42, 7:29, 7:33, 7:29.  For the first couple miles, my heartrate was in the 165 +/- 5 range.  The remaining miles it settled down to 150 +/- 5.

Merry Christmas Eve!  Running today or tomorrow?

BST easy.  I wanted an easier run, so I took the truck up to the end of the pavement.  I ran to the snake sign and back.  There were quite a few horseback riders enjoying the marvelous day.  The road was in good shape with very few puddles.  It's great to breathe freely some clean air.  54 minutes to cover the miles.  

I haven't attempted a plank since the 3:03 cubicle plank.  Maybe Christmas morning I'll suggest a family plank-off. 

TM miles.  1 at 10 min pace, 2%.  1 at 8:30 pace, 1% 1 at 7:30 pace, 0 %, then back down.

7 miles, 8:06 pace, just like the plan says.  That's supposed to be an easy run.  I think it'll be a lot easier outside.  My treadmill must be out of calibration.  I'll keep doing them on pace, though.  It can only help to run faster than recommended, right?  (barring injury, of course)  Following the run we downloaded Golden Axe on the Wii, and spent the evening playing that classic game.  I thought I was done spending quarters on it, but it got 36 more last night.  We did that until the puking started.  I must have eaten something bad at home or at Apollo Burger.  Obviously, at Apollo Burger, but something even worse than usual.  The festivities ended by 12:34, but this morning I feel like a wrung out dish-rag.  Tomorrow is a 4 mile tempo run at 6:49, plus warmup and cooldown.  I hope I feel up to completing the workout.

Workout schedule called for 6 miles today with 4 miles at 6:49 pace.  I went to the LPT to enjoy the straight flatness, and the .5 mile markers.  The warmup and cooldown went just fine.  The 4 miles at 6:49 crept up to 6:55 pace, because of a bit of a walk break after the third mile.  The headwind for the second 2 miles surely didn't help, but I should have made up for it in the first two.  

After the run, I went and closed two checking accounts.  I love sticking it to the man.  It's good to have the run complete so early in the day.  Now I can look forward to an entire day of honey-do's. 

Horrible.  14 hours of core/upper body work over the last 36 hours made this a slugfest.  I was struggling mightily at 10 minute pace, stopped numerous times.  Finished 6 miles in 62 minutes.  Ugly.