Kendall

Five fast evening miles around Murdock trail. 7:08 avg.

7 late night miles on the treadmill (again). 1% incline 4 miles at 7:30, last mile at 6:24. 1 mile cool down.

ZION'S 50K

Worked late on Friday getting frequent updates from friends completing and competing in the Zion's 100K/100 miles races this past weekend. After finishing up at work around 8 pm, suffering from race envy all day long, I decided to get out of town and head down to Zion's for the 50K starting at 6 am Saturday.

Quickly throwing my gear into the truck I was on the road by 10 pm. Arrived at the finish area in Virgin, Ut, around 2 am, checked in the the RD and some of the 100 finishers, got a quick nap in the and settled in the front seat of my truck for some rest. After a restless couple of hours of sleep, up at 5 am, heading to the start.

Good to see some familiar faces at the starting line and at 6 am we were off. On three separate occasion within the first 3 miles I was leading the race--due to the entire lead group going off course three separate times. I think I was more prepared this time, watching more carefully for course markings, after having my own misfortunes at Monument Valley. Word to the wise...at a Matt Gunn (Ultra-Adventure) race PAY ATTENTION!

Had a lousy first 10-12 miles with two different bathroom stops and just feeling out of sorts. The Guacamole loop was not as much fun to race as it is to hike but nonetheless, I very much enjoyed the way-finding and hide-and-seek nature of this section searching for marking and the course.

On the way back down from the Guacamole aid station I started to hit my stride and things (finally) started clicking. I had a good second half, running the flats at a good pace and hammering up the Gooseberry Mesa passing a few runners. Ran the next downhill section really hard dropping into some low 6mm miles (with a couple of picture stops). Passed Ryan and Zac before the final stretch finishing in 5:20--13th overall.

Not my best day but a good second half and great training run. Loved the scenery and good company.

Guacamole Loop (Hike) Day Two. Fun to go back retracing steps from previous days' race. Go a bit off course without the flagging. Amazing rocks....everywhere!

5 mile recovery run on the Murdock Canal pre-NCAA Championships. Forget how fast flat trails can be. 

5 on the Murdock canal trail Avg. pace 7:13.

Treadmill intervals.

 Usual workout: 1.5 WU, 6 x 800's starting at 10, incr .1 each interval. .25 rest/walk inbetween, 1% incline. 1 mile CD. A little tired tonight. Hard breathing and sweating (<- like that's not supposed to happen :)) 1 hour weights post run.

Running around.

BOSHO MARATHON

My 3rd or 4th year of doing this tough little number. 6500 ft vert +/-. Not my best time but a good day. Intentionally started slower than normal today (could be a trending strategy for me) gradually building and feeling stronger as the day wore on. Ran a strong second half and felt great. Only 7 min down on my PR.

Lots of friends on the trail today. Good to see so many great people out.

Fast 10K on the JRPT (7:14 avg). Surprisingly no recovery needed after BoSho on Saturday.

Regular speed routine on TM. Felt good tonight.

5.8 miles race / 2.3 more with warm-up and cool down.

Corner Canyon Race Series (Race #1)

Good times with some of last years groupies. Some damn fast guys out tonight. Ended up 6th out of 30ish. Fast fun series each Wednesday night. http://runontrails.com/

Lame.

8 late night. Work work work.

Grove Creek -> Battle Creek loop. Still knee deep snow up and over ridge. Beyond that one little stretch it's good to go.

8 lunch break. Tired legs today.

CORNER CANYON RACE SERIES #2

Surprise! 10 miles! (didn't realize it was a 10 miler until race start). Having said that, great run, slowed pace some on first lap, both up and downhill. Fun to let loose on the downhill portions on the second lap. Only okay performance but had fun.

Setting and marking course (24 actual miles on 4-wheeler, golf cart, running around). Let's call it unofficially 3 miles of running. Pulling all-nighter out of the course. I'm hoping this counts for some kind of training. Not happy about missing several days of running.

Race day. Running around doing RD stuff. Maybe 3 miles of running--not consecutive but 10.5 miles on my feet, golf cart, etc. Exhausted.

Corner Canyon. Nice to get out and shake out the cob webs from a long weekend. Little bit of rain but beautiful afternoon.

7 miles on the treadmill, intervals.

1.5 miles WU, 6 x .50 mile repeats with .25 walk in-between. Starting at 10.1 graduating to 10.6 last .5 mile raising speed to 13.3. Had no idea that treadmills went past 12mph.

Late miles around the house. Love my new shoes (clearance sale on Pure Flow). Shoes felt like slippers--light weight, 4mm drop. Can really feel the road. Fast pace tonight, intentionally pulling back with race tomorrow evening. Felt really great. Light, fast and quick turn-over. Loved the shoes...we'll see if i continue to like them.

Run on Trails--Corner Canyon Race Series #3

1 mile warm-up, 7.8 race course, 1,300 ft elevation gain.

#3 in the series. All the usual suspects showed up tonight. Taha, Mark (Hammond), although still missing Toby and Toly took the night off. Bigger group this evening with once again 3-4 really fast guys. Mark Hammond torched us all taking the win. My favorite CC course.

Start: Parking lot -- up Lower Corner Canyon Tr. -- right on Fire Road -- left up Clark's Tr. -- right on Ann's Tr. -- right down Potato Hill Tr. -- merge onto Bonneville Shoreline Tr. -- left onto Creek View Tr. -- down to Finish.

Steady 3+ mile climb to Ann's then scorching downhill. Just missed the downhill CR in a couple of sections by Toby (he's untouchable). Lots of bikes on the trail who refused to share (or yield) the trail. Several scrambles up the side of the hill and back on the trail at a < 6mm pace. I'm all about sharing so bikes don't have to stop but it when they hold their course expecting ME to yeild to them--gets me works up. Ran with the Pure Connects (min road shoe) tonight and absolutely loved them. Perfect trail for a very minimal shoe. 

Another great night with a fun group.