A Runner at Heart.....Riding a Bike

1.6 Miles on our new Elliptical.

Elliptical 1.7 Miles.
 

Elliptical 1.7 Miles.

Elliptical 1.8 Miles.

Elliptical 1.8 Miles.

Elliptical 2.5 Miles.
 

3.68 Miles around the Lake.  A couple Icy spots, but otherwise fine.

3.70 Miles around the Lake.

3.46 Miles around the Lake.

3.55 miles around the lake.  Nice morning.

3.51 easy miles around the lake.

Quite a few other runners/walkers out there on a sunny, but cool, morning.

5.04 easy miles out and back on Hiline Rd.  Crisp, but sunny morning.

5.05 miles.  The wind was cold and pretty strong this morning.

5.06 miles on Hiline.  Really started to get windy the last mile.  Rain coming in.

5.07 miles on Hiline.  Nice morning.

5.08 miles around the Lake with an out and back through Founders Park and Sunflower park.  Very nice morning.

Observation...runners with Dogs have been practicing proper "social distancing" for years, they just didn't realize it!

5.09 miles around the lake.

5.10 miles on the usual loop around the lake.

Beautiful morning!

7.51 miles out and back on Hiline.  Temps were nice...wind was NOT!

5.03 miles on a VERY Cold morning....22 degrees with a wind chill of 13!

7.54 miles out and back on Hiline.  Another cold morning (25 degrees) but not as bad with the wind.

7.55 miles on Hiline.  Better temps today...42.

It snowed quite a bit last evening...heavy wet snow.  All of that froze on the road and then it was 22 degrees with a wind chill of 13.  Absolutely no footing at all.  I need to head to Salt Lake early this morning so I didn't have time to wait for the roads to clear.
 

7.58 miles.  2 laps around Oquirrh Lake (3.20/lap) then a bit extra around the neighborhood.  Sunny, but cool morning.

10.08 miles out to the Wellness Complex and back.  I used the Northgate overpass for the first time.  The crossing over the freeway is MUCH safer than the Chubbuck Road overpass I used to take.  You could probably drive a car across the pedestrian lane it is so wide.

Nice morning.  Cool, but sunny.

7.51 miles out and back on Hiline.  Nice Morning.

7.51 miles on Hiline. 

Running around the lake 2X was getting monotonous, not to mention a bit annoying with the crowds on the trails these days, so I plotted out a bigger loop for my run today.

I headed East on South Jordan Parkway almost to Bangerter and then headed South on the Welby Jacobs Canal Trail all the way to 11400 South.  Then I went East on the Entry Loop trail then did my out and back through Founders and Sunflower Park.  By the time I was on the lake trail I had 5 miles in.  I followed the Lake for 1.5 miles then went on the Fish Hook Stream Trail up to Vermillion Drive, then back home.

I am going to call this my Canal Loop.  I had most of the paths to myself except from mile 5.0 to 6.5.  I like this loop.

Total 7.52 miles.
 

7.53 Miles on the Canal Loop.  Overcast and 51 degrees.  I managed to get the run in before the rain comes...

7.54 miles.  Canal Loop.

I ran all the way to the Portneuf Wellness Complex and then worked my way up past Satterfield running on all the loops up Jerome in my old neighborhood in the Highland Area.  Nice morning for a run!

Total 13.31 miles.
 

7.57 miles out and back on Hiline.

I ran out to the PWC and back.  Perfect weather.

10.08 miles.

Canal Loop in South Jordan.  Temp around 50 with a light breeze...Perfect.

7.59 Miles.

10.03 miles on the Canal Loop with an extra lap around the lake.  Not used to the warmer temps yet.  It was 66 degrees.

7.51 miles.  Canal Loop.

Same route as last Saturday.  13.52 miles.

10.04 miles out to the PWC and back.  Wind was COLD.

10.05 miles out to the PWC and back.  COLD morning.

Temps were warm this morning in S. Jordan (57 degrees).  I ran the Canal Loop with an extra Lake Loop.  10.06 miles.

10.07 miles on a cold morning.  Same route as yesterday.

Very Chilly this morning (35 degrees) in S. Jordan.  I did the standard 10 mile loop.  10.08 miles.

I ran all the way down to Alameda Park, then up the Franklin and Monte Vista Hills.  Then down Booth, and up the long Satterfield hill.  Wound through the Satterfield neighborhood before heading home.  17.09 miles.

10.01 miles to the PWC and back.

10.02 miles to the PWC.

10.03 miles, same loop.

10.04 miles.

10.05 miles to the PWC and back.  I won't have time for a longer run tomorrow so I pushed the pace a bit today...felt good, even with the nasty wind.

10.08 miles.

10.09 miles.

10.10 miles.

10.01 miles.

Canal/Lake Loop in South Jordan.  Nice morning, 50 degrees, light breeze.  10.02 miles.
 

No time for a run this morning...

Leaving early to drive a U-Haul to Missouri over the next 2 days to move my son's family for his Medical Residency in Columbia.

10.06 miles in North Platte, Nebraska.  Temps were fine, humidity was 85%...yuck!

We are in Columbia, Missouri for the next couple of days.  This is where my son will do his Medical Residency for the next 3 (maybe 6 if he does a specialty) years.

I found a trail system that was only 1.3 miles from our hotel.  I ran across a very desolated MIZZOU campus to the MKT trail.  It was a perfect trail that was completely tree covered.  I was worried that my Garmin might lose the signal, but it wouldn't be a problem since they had mileage markers every 1/4 of a mile.  It felt like I was nowhere near a city at all.

The uncomfortable thing today was it was 68 degrees with 94% humidity at 6:00am this morning.  I was completely SOAKED by the end of my run.  And to top it off, there wasn't even a hint of a breeze.  I was actually missing a nice stiff Idaho wind to keep me dry...lol.

Total 10.07 miles.

I will probably run the same place the next 2 days...it was nice!

Another HUMID morning in Columbia.  Same route as yesterday.  10.08 miles.

Last morning in Columbia.  It was actually a nicer morning...still Humid, but there was a slight breeze and the sun came out! 

This has been a great Urban Trail to run on the last 3 days.  I even saw a turtle this morning...

Total 10.09 miles.

Now I get to drive to St. Louis, fly back to Utah, then drive back to Idaho.

10.01 miles.  Back home now.

10.02 miles.

10.03 miles on the Canal/Lake Loop in South Jordan.  Nice morning...temps low 60's.

Same loop as yesterday in South Jordan.  Temps were a bit warmer than I prefer.  65 degrees when I started and it had already warmed to 76 degrees by the end.  Too hot!

10.04 miles.

10.05 miles in S. Jordan on a warm, muggy morning.

It was 36 degrees and raining with a cold, nasty wind this morning.  I ran to the PWC and back.  10.08 miles.

10.09 miles on a cold morning....but at least no rain.

It was 46 degrees with some wind this morning.  Pretty Nice!

10.10 miles in S. Jordan on the Canal/Lake loop.
 

10.01 miles in S. Jordan.

It was a warmish morning, but not too bad.

10.02 miles on the Canal/Lake Loop in S. Jordan.

10.05 miles out to the PWC and back.  Nice Morning!

A rainy, cold, windy 10.06 miles this morning.

I received a call yesterday from Mike, the RD for the Pocatello Marathon to inform me that they have officially Cancelled this years event.  I was worried it would happen and now it's for sure...bummer.

10.07 miles in S. Jordan this morning.

10.08 easy miles in S. Jordan.

10.09 miles on a very nice morning.  Temps in low 50's with a slight breeze and sunny.

13.20 miles out to the PWC then up to the top of Satterfield and back.

Nice Morning!  I ran 10.02 miles out to the PWC and back.

10.03 miles to the PWC and back.

10.04 miles on my standard S. Jordan Loop.  It was 56 degrees when I started and 73 when I fnished, warming up fast to hit 95 today....

10.05 miles in S. Jordan.  Too warm this morning, mid 70's.

10.06 miles in S. Jordan.  60's this morning.

10.09 miles to the PWC and back in cold/rainy weather.

10.10 miles.  Weather still nasty.

10.10 miles to the PWC and back.  Nice morning!

10.02 miles in SoJo on my regular loop.  Nice day!

10.03 miles in SoJo.  A bit warm out for my liking, 74 when I finished at 8:00am.  Thankfully there was some wind!

Nice morning in Idaho.  Temps 55-65 during run.  I ran up to the PWC then up to the top of Satterfield and across the top, then back home again.  Several groups were putting out neighborhood flags for the 4th.  Total 15.04 miles.

HAPPY 4TH EVERYONE!

10.06 miles out to the PWC and back.

10.07 miles in SoJo thi smorning.  Way too warm...75 when I started, warmer by the finish!

10.08 miles in SoJo.  Temps better this morning, low 60's.

10.09 miles in SoJo.  Temps mid 60's.

10.10 miles in SoJo

10.03 miles out to the PWC and back.  Warm, overcast morning with some wind.

10.10 miles out to the PWC and back.  Nice morning!

55 degrees this morning in Pocatello...Nice!

10.02 miles to the PWC and back.

Now off to Utah for multiple days of warmer mornings...:(

10.02 miles in SoJo.  Temps low 70's and overcast.

10.03 miles in SoJo.  Temps low 70's but luckily windy to keep it bearable.

10.04 miles in SoJo.  Temps in high 60's with some wind.

Back in Idaho...beautiful morning.  55 degrees when I started.  I ran out to the PWC then up to Satterfield and across, then back home.  15.05 miles.

Saw some garage sales for the 1st time this summer in the Highland neighborhood...weird.

10.07 miles out to the PWC and back.  Temps low 60's.

Overcast morning.  Temps in upper 60's and windy.  It rained off and on as well.

I ran 10.08 miles out to the PWC and back.  I was pretty wet when I finished.

10.09 miles this morning in SoJo.  Temps mid 60's and no wind....could have used some!

10.02 miles in SoJo.  Temps upper 60's.

I left earlier than normal this morning to actually run with somebody else.  First time this year that I can recall not running alone.

I ran 1.5 miles to downtown Daybreak and met up with Rachel (RAD) and her dog Daisy (who loves to run btw!).  We ran her "Urban Trail" loop and got caught up since we haven't seen each other in several years.

It was great to have company and the time went by quickly.  She offered to take me on some runs in the hills and actually pointed them out.  They looked nasty...  But I think I'm going to taker her up on it!

It's nice to actually know somebody down here.  Thanks to Lowell for figuring out how close we were!

Total  11.02 miles.

It was 60 degrees when I started, 80 when I finished.

I ran my urban 20-mile loop down to ISU and then back through the Monte Vista and Satterfield hills and back home.

Total 20.02 miles.

First 70+ mile week in a long time!

Warm morning for Pocatello...74 degrees.  Thankfully there was some wind.

I ran 10.03 miles to the PWC and back.

10.04 miles to the PWC and back.  Temps mid 60's.

10.05 miles to the PWC and back.

10.06 miles out to the PWC and back.  Warm morning for Idaho.

10.07 miles in SoJo.  Temps low 70's with some wind.

I drove up to the start of the Pocatello Marathon course on the top of Buckskin Rd.  It was 50 degrees and got even colder down the back side...AWESOME!  I actually had goose bumps on my arms the first 5 miles.

I ran all the way to Century HS and did not see one SINGLE runner the entire time...weird! 

Solid run, 21.02 miles, non-stop in a very steady pace.

10.02 miles to the PWC and back.  Temps low 60's.  Quads a bit tight after Saturday, but they loosened up after a few miles.

10.02 miles to the PWC and back.  Temp 60.

Now off to Utah for the rest of the week.

10.12 miles in SoJo.  Temps upper 60's to low 70's by the finish.

I received my cancellation email from St. George yesterday...bummer.  I am going to find another marathon to run.  Probably a much smaller one as they seem to have a better chance of actually occurring.

10.13 miles in SoJo.  Temps upper 60's.

10.14 miles in SoJo.

It was even cooler at the top of Buckskin this week.  45 degrees.  I was running down the back side, same as last week, but about 3-4 seconds per mile slower.  At about 9.5 miles Doug Lenio came up next to me on his bike and we chatted for 5 miles!  He really helped pace me and I ended up Faster than last week!

I ran 1.5 miles past Century and did 22.06 SOLID miles!

10.07 miles to the PWC and back.  Temps low 60's.

Warm morning for Idaho.  70 degrees and smoky/hazy.

I ran 10.08 miles to the PWC and back.

10.15 miles in SoJo.  Warm morning, mid 70's.  Wore my new Kayano's this morning.  Just breaking them in...

Warm morning...75 degrees and a bit humid.  I ran 10.13 miles in SoJo.

Mid 60's and very smoky/hazy this morning in SoJo.

10.09 miles.

15.02 miles to the PWC, then up to the top of Satterfield and back.  Really smoky this morning.  It bothered me a bit on the uphills but otherwise manageable.

7.54 miles on Hiline in Pocatello.  Still smokey.

10.05 miles out to the PWC and back.  Temps upper 60's with the usual smoke.

Pace was solid, bodes well...

7.56 miles in SoJo.  Temps upper 60's with pretty high humidity.  Air is much clearer in Utah.

Warm morning in SoJo...75 degrees.  5.07 easy miles to complete the taper.  Very easy effort.

Nice and easy 5-6 mile bike ride this morning in SoJo around the lake.  Just keeping the legs fluid with no impact.

I ran the Mt. Nebo Marathon this morning in 3:29:58.8.

I won my Age Group by 20 minutes!

They had DOUBLE the normal Marathon runners since they actually held a race.

This is an interesting course for the full.  Lots of uphill the 1st Half and then a screaming downhill in the 2nd Half.

Full report later.....

The Marathon starts at 8900 feet elevation and you immediately climb to 9345' in the first 1/2 mile.  Then you have some downs then serious uphills for the first 12 miles.  You have 800 feet of Elevation Gain in the 1st half.

Here are my splits....you will see that they are all over the place due to the hills.  I never walked a step so these are actual running times

1.  8:36...big uphill, then downhill

2.  7:33

3.  7:43

4.  7:44

5.  9:35...SERIOUS Uphill

6.  8:12

7.  7:42

8.  8:37...Uphill

9.  9:30...SERIOUS Uphill

10.  9:02...More Serious Uphill, then down

11.  8:09...Up and down

12.  7:50

13.  7:54

14.  7:44

15.  7:38

16.  7:18

17.  7:28

18.  7:24

19.  7:28

20.  7:32

21.  7:35

22.  7:26

23.  7:39...course flattened out

24.  8:03...legs feeling like concrete blocks now after all the steep downhill

25.  8:02

26.  8:19...just hanging on!

.2  2:07

1st 1/2:  1:49:12

2nd 1/2:  1:40:47...8:25 Negative Split

This was my fastest Marathon time since St. George in 2012.  Pretty happy with my result.  Beat my BQ time by 5 minutes and got a sweet 1st place medal for my Age Group.

It was a cool morning...38 degrees in Pocatello.  I ran 10.02 slow, ugly miles.  First run since the Marathon on Saturday.  Legs still quite stiff from the hills.

10.03 miles in SoJo this morning.  Temps lower 50's...Nice.  Legs still stiff so pace not all the way back yet.

10.03 miles in SoJo.  Temps lower 60's with a breeze.  Legs still not 100%.

10.04 miles in SoJo this morning.  Temps low 60's.

10.05 miles out to the PWC and back. Nice morning.

I went for a Mountain Bike adventure with Barry in the late afternoon.  We rode up to the top of Valvehouse trail on Scout Mountain.  Fun times!

10.08 miles out to the PWC and back.  Temps mid 60's and windy.  It's supposed to be 30 degrees COLDER tomorrow morning.

No Run this morning due to Massive Windstorm!

It was 35 degrees with a windchill in the mid 20's in SoJo this morning.  Winds were VERY Cold!

I ran 10.03 miles and was glad to get back inside.

10.10 miles in SoJo this morning.  Temps in the low 40's...MUCH better than yesterday.  They got most of the tree branches off of the trail yesterday as well.  Not so much of an obstacle course today!

10.01 miles in SoJo.  Temps upper 40's...Nice!

20.03 miles out and back on Siphon Rd past the airport.  I wanted a fairly flat run with some rollers...and that's what I got.  The Teton Dam Marathon in Rexburg is in 2 weeks and this matched their current course pretty well.

What I did NOT want was the dog that latched on to my leg on the way back about mile 14.25!  He tried to bite my calf but luckily didn't break the skin.  He seriously came out of nowhere...

Temps were perfect...upper 40's when I started and maybe 60 when I finished.

10.04 miles to the PWC and back.  Cool morning.

10.05 miles to the PWC and back.

Yesterday they changed the threat level in Madison County and have added a mask mandate and will be limiting events.  Not sure yet what that means for the Marathon in 11 days...

10.06 miles in SoJo.

10.07 miles in SoJo.  Temps mid 50's.  I was just cruising along at my normal pace when  a faster runner crossed my path right before mile 6.  I tried to match their pace and was able to.  They were just finishing up so this only lasted for 1/2 mile.  I decided to dig in and see how long I could hold the pace and I actually got progressively faster.  Every time I dug for more...it was there!  My fastest miles of the entire run were miles 9 and 10.

It's nice to know I still can do that once in a while...

It was a warm and windy morning in SoJo today...68 degrees.

10.08 miles.

It was such a nice cool day that I decided to go for a run after church.  Temps were in the mid 60's at noon.  I ran to the PWC and back but ran the canal trail instead of the road.  Total 10.10 miles

10.01 miles to the PWC and back.

10.02 miles to the PWC and back.

7.53 miles out and back on Hiline.

5.04 miles out and back on Hiline.  Warm and windy morning.

I went for a bike ride this morning just to keep the legs loose.  It's supposed to be really windy tomorrow morning...headwinds at that!  UGH!

This would actually be the story of 2 races....

At the starting area the winds were SUPER strong, 20-25 mph, gusting to 35-40 straight out of the Southwest, which is the direction we head the most.  I figured it would be a LONG day and I would be lucky to break 4 hours.....

The first miles were BRUTAL.  Straight on Headwinds, in the dark, not very fun.  I noticed when we were in the starting area that the skies were clear as I could see lots of stars.  When daylight came, it was suddenly cloudy...  As we turned North, the winds switched, and it was a headwind from the opposite direction.  Weird.

As I made the turn on the dirt road at mile 6, the winds suddenly diminished.  They were probably 10mph instead of 20-30.  It was very encouraging.  I started clicking off better miles and got in to a nice groove

I hit the half in 1:50:02.

In the 2nd half I was actually feeling pretty good and had a great stretch from miles 15-21.  Mile 15 was actually my best mile all morning.

At mile 18 it actually started to rain.  It was a light rain so it wasn't really a problem, it just made us all wet.  I made the last climb to mile 23 and just stayed steady on the rollers for the last 3.

I finished in 3:38:03, a far cry from the 4:00:00 I had expected earlier.

2nd half split was 1:48:01, so I was 2 minutes Negative in the 2nd half.  I don't think I have ever run Negative unless the course has a downhill back half (like St. George, Mt. Nebo, etc).

I am actually pretty pleased with today.  I had almost no expectations due to the conditions.  I won my Age Group by a huge margin again and even helped a gentleman named Bryan (34 yr old) get a PR today!

Due to the cool temperatures I got cold pretty quick at the finish and didn't hang around too long.

I did see Penny Parrish today!  She won the Women's race again in 3:08!

This also marks the first time I have completed more than 1 Marathon in a year since 2013.

Still pretty stiff from Saturday.  Just some walking today.

I had to leave really early this morning for Utah for an early meeting.  No run today.

10.10 miles in SoJo.  Temps mid 40's with light winds...pretty nice.  It took until about mile 5 or 6 before my legs finally loosened up a bit.

It was a nice morning again in SoJo.  Temps mid 40's with light winds.  I ran 10.14 miles and felt much better than yesterday.

10.02 miles in SoJo.  Another nice morning.

10.03 miles to the PWC and back.

10.05 miles out to the PWC and back.  Temps in the low 50's...probably not too many of these mornings left until cold weather sets in!

Did a Mt Bike ride with Barry this afternoon.  We did the entire Crestline Loop around Scout Mountain.  2700' of gain on the ride up and then scary single track cut in to the side of the mountain on the back side.  12.2 miles.

10.06 miles to the PWC and back.  Cooler morning.

10.07 miles in SoJo.  Temps low 50's.

10.08 miles in SoJo.

It was 60 degrees in SoJo this morning...Nice!  10.09 miles.

I have been fighting with some pretty serious knee pain since mid August.

Going to take a few days off to try and heal a bit.

10.06 miles in SoJo this morning.  Temps low 30's...not used to that yet.

The knee was better today....not 100%, but better.

13.17 miles out to the PWC and then up to the top of Satterfield and back.  Temps were actually nice (low 50's) but the wind was blowing super strong out of the SW.

It was 7 degrees out this morning.  I had to dig out all my winter running gear!

I ran 10.06 miles out to the PWC and back. 

10.03 miles out to the PWC and back.  Temp 27 degrees...but at least it was light out!

10.03 miles out to the PWC and back.  Temps low 30's.

It was 50 degrees in SoJo this morning.....Awesome!

10.04 miles.

First run in 12 days...my right knee has been giving me problems since mid August and it finally came to a breaking point on 11/4.  I was probably overcompensating for the knee and I ended up with a massive issue in my right calf that made it almost impossible to walk for several days.  I decided to shut it down to try and heal.  We will see tomorrow if I stayed out long enough.

I ran 10.06 miles out to the PWC and back.  It was 38 degrees with light rain/winds.
 

5.20 miles out and back on Hiline.  Temp 15.

It was 15 degrees this morning with just enough of a dusting of snow on the roads to make it slick in spots.  I ran 5.03 miles out and back on Hiline.