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Salt Lake 5K

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Location:

Sequim,WA,USA

Member Since:

Apr 21, 2007

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

5K - 25:11

10K - 53:01

1/2 Marathon 2:22:57

2 mile - 10:18 (1971)

Short-Term Running Goals:

Stay healthy, keep up with son, run when I can, improve running times

Long-Term Running Goals:

Keeping running as long as I can. Do a marathon

Personal:

Have a 11 year old boy (Falcon) who loves to run and runs in the USATF Nationals.  Im 55 years young.

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Slow milesFast milesTotal Distance
605.7590.40696.15
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Race: Salt Lake 5K (3.1 Miles) 00:26:25, Place overall: 338, Place in age division: 8
Slow milesFast milesTotal Distance
3.100.003.10

Fun race with the crowd

Was 8th of 46 in my age group and 338th of 2,173 total runners

Last year I was 27:58 26th of 56 in age group and 573 of 2,326 total runners. Last year is the only race I beat my son, then 9 years old when he was sick

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
4.000.004.00

City Creek

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
4.000.004.00

City Creek

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
4.000.004.00

City Creek

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Race: Bridal Veil 10K (6.2 Miles) 00:59:27, Place in age division: 50
Slow milesFast milesTotal Distance
6.200.006.20

Survived, fun race, pleasant with scenary, seemed warm for this race, liked the gentle downhill. Only 26 minutes behind Sasha - I need a 3 mile head start.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
4.000.004.00

City Creek

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
4.000.004.00

City Creek

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
1.000.001.00

Ran 1 mile on track at sons track practice

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

Adams Canyon

Fast hiking only

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Race: Running With Angels (3.1 Miles) 00:26:10, Place overall: 81, Place in age division: 4
Slow milesFast milesTotal Distance
3.100.003.10

Thanksgiving Point

First part back and forth on road - boring

Second part through garden - nice

Almost got 3rd, was 4th of 10 in male 50-54 years, I was 81st of over 600 participants. 10 year old son was 17th overall

Last year I ran 28:21 and won my age group. This year I ran 26:12

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Lybi on Fri, May 25, 2007 at 02:28:53

Great Job! Next time you'll get that medal. What a great thing for your son, too! 10 years old? Wow.

Slow milesFast milesTotal Distance
5.000.005.00

City Creek and Bonneville Shoreline Trail 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Sasha Pachev on Wed, May 23, 2007 at 20:18:19

Michael - welcome to the blog! Congratulations on a recent 10 K PR.

Race: Magna Classic (3.1 Miles) 00:25:34, Place overall: 53, Place in age division: 5
Slow milesFast milesTotal Distance
3.100.003.10

Fast race, I did PR for me in 5K 25:34 which is good, but with all the fast runners I was still back there.First 2 miles are downhill and weather was nice (overcast)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Brent on Mon, May 28, 2007 at 09:00:17

Congradulations on the PR.

Race: American Fork 5K (3.1 Miles) 00:26:22, Place overall: 99, Place in age division: 5
Slow milesFast milesTotal Distance
4.100.004.10

I finally beat Pachev!

Except it was Sasha's 6 year old daughter! My amazing speed of my 54 year old body held her off and beat her by 1 second. I dont think Ill be able to beat her next year

Last year I ran 29:10 and placed 3rd in my age group. This year I run 26:22 and didnt place - oh well - at least I improved

First mile of race is downhill, 2nd mile uphill and 3rd mile downhill

Alexander my 10 year old won his age group, wish I could pace him like some of the younger fathers do, but still he does well and tries hard

I even ran the mile back and slightly uphill to the car after the race - first time Ive done that

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Lybi on Mon, May 28, 2007 at 18:55:51

Cute! She's getting faster, it's true, but it looks like you are too! Great job.

From sarah on Tue, May 29, 2007 at 01:56:19

Congratulations on beating Jenny and welcome to the blog. We are all excited to get to see you and your son Alexander here!! Good luck on beating Jenny in the future. She was really funny talking about her "competitor" that beat her this year..she actually thinks she remembers you from last year too.

From Sasha Pachev on Tue, May 29, 2007 at 16:11:54

Michael - good job holding off the little fire-breathing dragon! She was furious on the last mile, ran it in 7:41, passing people as if they were standing still. She ran 29:05 last year, so you guys would have been close. Good job making an almost 3 minute improvement in a year while being over 50. This shows you have some potential.

For your training plan to keep the dragon off your tail - make sure to run 6 days a week. Easy pace, does not matter how slow. Get in the distance. Looks like you should be able to handle 5 miles a day. If that starts adding up and being stressful on your body, make it 4 a day.

Slow milesFast milesTotal Distance
5.000.005.00

City Creek

My body was tired after running two 5K races in 3 days, still I ran today for over 45 minutes even with bad shoes. I feel good that at least Im trying to do more. Need to do better routine of stretching and develop a better running stick-to schedule. I wish it wouldnt get so hot so I could run more at lunch time - I dont do well nor do I like running in hot sun

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From JAMESL on Tue, May 29, 2007 at 15:03:32

hey you should run in the morning like at 6 or 7 a.m. like I do every morning. it will most defintly solve your heat problem.

Slow milesFast milesTotal Distance
5.000.005.00

Dimple Dell Park

I took James suggestion and ran in the morning when it is cooler. Luckily I could run this morning as I had to take Alex to docter appointment so I had time to run today, usually I have to go to work so early its hard to run in the morning but Ill have to see if I can do it my getting up early

I was rather slow this morning but ran 45 minutes so Im assuming I ran at about 5 miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Sasha Pachev on Thu, May 31, 2007 at 14:50:02

Good work, keep it up!

Slow milesFast milesTotal Distance
6.500.006.50

Dimple Dell Long run for me - longest Ive run since who knows when - High School?

Abit challenging as trails are abit too sandy for my desired running traction

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

Dimple Dell

Ran about 6 miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

Silver Lake

Ran 3 laps of trail around Silver Lake  at 1 miles each and then about 2 miles on trail/road at 9000 feet - hoping altitude helps my ability

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
4.500.004.50

Dimple Dell

Evening run

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
4.500.004.50

Dimple Dell Park

Was tired from running last night, first time I ran twice in less than 10hours.

The sand hill is very challenging to get up, feels like Im barely moving on it as it is steep and you slide in the loose sand

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
2.500.002.50

Jordan High

Ran around track at my sons track practice

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
1.000.001.00

Not much time with schedule to run today

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Race: Holladay 5K (3.1 Miles) 00:25:46, Place overall: 131, Place in age division: 15
Slow milesFast milesTotal Distance
3.100.003.10

Time was OK, I was 131st of 361 runners, but its always amazing I finish near last in my 50 to 54 year age group - too many fast old men I guess. At least this year I can beat 83 year old John Cahill, last year he beat me. I have trouble at start of race, takes me awhile to relax and settle into good pace for me. Alexander my son won his boys age group

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Sasha Pachev on Sat, Jun 09, 2007 at 19:44:15

Michael:

This was a PR effort. In the 25:00 range this course is about 1:00 slower than Magna.

Slow milesFast milesTotal Distance
9.000.009.00

Mill Creek Canyon from closed gate at Maple gate to end of road at Bigwater, 4.5 miles each way, good elevation gain on way up, downhill on way down, snow patches still on top. Took 1 hour 5 minutes to get up and 40minutes to get down. Most I have ran since high school I think at one time. Wasnt as tired as I thought

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Sasha Pachev on Mon, Jun 11, 2007 at 22:41:49

Very good. You are starting to get into good shape. You should see a really good result in Murray Fun Days 5 K if you are running it.

From Michael on Mon, Jun 11, 2007 at 23:16:44

Thanks, my legs feel it today though. Checked map elevation was 6200 to 7600 feet. Just realized I ran faster than I cross country skied the same route last winter

Slow milesFast milesTotal Distance
6.000.006.00

My legs feel it from yesterdays 9 mile, the most Ive done, but still I ran about 6 miles today. About 1.5 miles from where I parked my car this morning to my office but it was too awkward carrying my brief case and lunch. Then my 4.5 mile loop in Dimple Dell tonight. Im finding I have to force myself less to run now, even though there still is a mental battle of doing it or not doing it and wanting to do it and then the side of me that wants to be lazy

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
4.500.004.50

Dimple Dell Park

Strange - I feel the voice "you need to run" starting to win out over my other voice "dont do it, be lazy"

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
4.500.004.50

Ran Upper Mill Creek again, 9 miles with elevation, but did alone so was slower without my son. Ran 1:12 up and 47:00 down. Upset stomach

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Race: Judges 5K (3.1 Miles) 00:28:10, Place overall: 67, Place in age division: 5
Slow milesFast milesTotal Distance
4.500.004.50

I thought I ran well but was disappointed in my time as it was hot which I dont run well in, probably more uphill and I had trouble with footing in rutted trail and sprinkler mudholes around Sugarhouse Park. Was 67th of 178 total runners and 5th in age group. Did a little warmup and ran back to car.

Got almost 30 miles in this week, alot for me. Just cant seem to run each day with work schedule and sons sports schedule

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Breanna on Sun, Jun 17, 2007 at 12:58:03

Michael,

The cross-country camp I went to was for the Judge Cross-country team, but they let a few kids from East come to. I don't know of any camps for kids, the one BYU offers is for 12-18, but I don't know of any others.

From Sasha Pachev on Tue, Jun 19, 2007 at 21:36:14

This course was much slower than the others. A 16:00 5 K runner on average was about 40 seconds slower than Heart of Holladay. So for you this is probably 1:10 slower. Also, you ran 9 miles Thursday with an upset stomach. The run would have dumped a good portion of your glycogen, and I imagine the upset stomach kept you from either eating or at least absorbing the replenishment properly. Also if you add a stressful week on top of that, your legs would not have had much in the race. This is OK, running on empty legs can be good training. This will make you stronger in the long run.

Slow milesFast milesTotal Distance
10.000.0010.00

Upper Mill Creek

9 miles RT on upper road, 1:08 up, 43 minutes diwn. Also had to run an extra 1/2 mile each way because of available parking but I didnt time that.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

Dimple Dell Park

May have to run elsewhere as its getting too Sandy here, but I dont like running on urban streets. Need to remember to put on insect repellant with west nile now being detected

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

Dimple Dell

Also hiked 6 miles Thursday - not sure how to count hiking miles

Had family yard sale Saturday, got up 5am worked until 9pm, in 100 degree heat,I think this should be counnted equivalent of a marathon run,it was exhasusting

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
4.500.004.50

Dimple Dell - ran slow

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
4.500.004.50

Dimple Dell

Ran fast - was in bad mood

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
4.500.004.50

Dimple Dell

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

Bowman Fork to Gobblers Knob

This was actually a 10 mile hike with 3000 foot elevation gain. For now Im counting this as a 3 mile run

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
3.500.003.50

Dimple Dell

Need to go to a new place as this has too much horse use - so you have to put up with horse manure and scared horses when a runner of my amazing speed zips by. I think I can do the other side of Dimple Dell as a run although it would be further distance

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Lybi on Fri, Jun 29, 2007 at 21:41:14

I think I've discovered a universal law of nature...at least with the ducks on the lake I run around. If I run slower than 10 mph, they will watch me from the lake and snigger. If I run faster than 10 mph they will inevitably fly away.

Wonder what speed you have to run to make a horse bolt? Not that fast, I'd wager. I had a horse growing up, and that darn creature would spook at a large rock just sitting there . . . ominously.

From Lybi on Fri, Jun 29, 2007 at 21:46:49

Did I say 10 mph? I meant 10:00 pace. What's the difference, really? (10mph is 6:00 pace--which I can do for approximately 10 feet before coming down with strep throat.)

From Michael on Mon, Jul 02, 2007 at 16:28:40

Horses seem to spook easy if surprized regardless of runners speed, especially when going around a blind corner and you and they arent expecting eachother

Slow milesFast milesTotal Distance
5.000.005.00

Dimple Dell

Challenging to run with the heat, even in evening and morning now its warm.

Running on sandy trails is that good or bad, seems good in ways as its more work but also more hazardous for possible injury?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Sasha Pachev on Mon, Jul 02, 2007 at 17:06:22

I think for you the advantages will probably outweigh the disadvantages. Most people get injured less on softer surfaces. The plus is less pounding, the minus is you can twist your ankle a funny way and pull something. You would have to go by how it feels after trying it a few times.

Slow milesFast milesTotal Distance
6.000.006.00

Dimple Dell

Saw 2 deer, a fox and a rabbit which was kind of nice running in this undeveloped city park.

Back of my right foot above heelis bothering me a little. Can run some once sun is setting but it still is hot

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
2.000.002.00

Hiked high elevation at fast pace for work for 6 miles,so for now I will count that as 2miles running

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Race: Murray July 4 5K (3.1 Miles) 00:26:08, Place overall: 271, Place in age division: 15
Slow milesFast milesTotal Distance
3.200.003.20

Another so-so race for me, but I wasnt discouraged as at least I tried. It was a crowded July 4 race at Murray. Cant say I liked the course - running out and back on State Street, isnt very enjoyable - its too wide of street,one of the main ones in Salt Lake and almost no shade. On top of that it was a red flag air day with all the valley pollution. Might as well run on Interstate 15. Yes Yes Yes - I know it was my choice to run, seems like they could have a more desirable route, but maybe that would be difficult because of all the runners and the planned parade to follow. I just dont like big city streets and dont do well in heat. Still Im glad I ran. I think I had a pretty steady pace. I think I was 271st of 812 runners which is still good and 15th of 27 runners in 50-54 year age group. My son Alex did his best ever as a 10 year old easily winning his age group at 21:23.

Need to look at getting another pair of shoes. The lightweight shoes I have dont seem to give me enough support and I feel them easily pounding the pavement

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Brent on Thu, Jul 05, 2007 at 20:47:23

Yes it was hot, tough course to get a PR. Your son must be in great shape to get a PR on this course. I do like the prizes, the park and all the hoopla for the runners. It would be nice if they could run the course a different route.

good luck on your training.

B of BS Rools out.

From Sasha Pachev on Fri, Jul 06, 2007 at 13:23:33

This course is like Heart of Holladay in terms of being slow. So 26:08 was not quite as good as your 25:55 in Heart of Holladay, but close. Probably, if you adjust for the heat, it was actually a PR effort. If things go well, you'll get a PR in Draper Days.

Slow milesFast milesTotal Distance
6.000.006.00

Dimple Dell - 5miles, course is getting too sandy with all the horses and dry weather.

Also hiked 3 miles in steep terrain for work so Ill count that as 1 mile

Found a 5K route marked near our house, measured it in car - appears close to accurate so may run that some day

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Brent on Fri, Jul 06, 2007 at 22:07:27

The course starts about 1/2 mile up the road from the Alta Pervian lodge, right on the main road. It can be a real pound going down hill and really hammer the quads. We decided not to run it this year because you can easily get out of control it is so fast. Best to do some downhill practice running before this race.

From Breanna on Sat, Jul 07, 2007 at 09:13:50

Alta is one of my favorites. It's a really fun race and they have a bbq after at the lodge. I think Alex will like it, but it does make you sore. I don't know if it is still there, but Larry Smithee set a world record in the 8k on that course (obviously aided).

Slow milesFast milesTotal Distance
5.000.005.00

Dimple Dell Ran late at night so I can avoid the sun,although it was still hot.

I just estimate my mileage,ran for 48 minutes so maybe I ran further than 5

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

Dimple Dell at 7am - still warm. Ran on west side of 1300 E instead to avoid horses. Ran with Alex

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

Dimple Dell again

Run with my Golden retriever as he obeys I can say back and he runs behind me, that way at least I can beat someone

Air quality bad making it somewhat harder to run. It amazes me to see all the runners along busy roads like 1300 east, State Street etc. with the exhaust, extra pavement creating more heat, stop lights/traffic/noise but to each their own I guess

Have decided I will contract my miles out, that way I will get more miles, this is only way i can get close to the number of miles that people like Sasha and Bill Cobler get. So if you run any extra miles that you dont need, give them to me and Ill add them in my running account......

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
3.500.003.50

Neighborhood run, ran fast pace for me, late at night

Was disappointed to learn that I did not know that the winter races counted in the circuit race scoring. Doesnt effect me since Im too slow to place anyway,but effects my son Alexander who had hoped to win the circuit race scoring for his age, but we didnt run the winter races as he has basketball which he enjoys. Oh well we will continue them for exercise and fun. It looks challenging to score points to win in circuit as you probably really need to run the winter ones and the ones that are a marathon or 1/ marathon and we arent ready for them

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

Ran Dimple Dell in evening after watching the movie "Jericho Mile"

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
4.000.004.00

Pineview West

Hiked 3.5miles at fast pace for work so I will count that as 1mile

Ran 3 miles back

Pleasant run

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
4.000.004.00

Dimple Dell

Morning run at 6am

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

Timpanogas Peak

Not sure how to count this in running miles, Alex and I hiked to Timpanogas Peak,which is about 16 miles round trip, about 6000 feet elevation gain and summit I think is over 11,700 feet. Cant say I got my heartbeat up alot but I know Im exhuasted and more worn out than any race or practice run. For now Ill just say 6 miles of running. Any Utah runners who have hiked this mountain have any comparisons?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From bc on Mon, Jul 16, 2007 at 00:45:12

Michael, Those hikes are fun. I took our XC team to Lake Blanche a couple of week ago and boy were my hip flexors sore the next day. Many of the kids were sore and said a run would have been less work. It is good to mix it up. Life is to short to run the same place everyday or do the same thing day after day.

Bill

Slow milesFast milesTotal Distance
3.000.003.00

Buttercup Park

Ran with son in late evening

Ran slow because had colonoscopy same day and didnt run previous day because of colonoscopy prep which had me running in a different way

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Brent on Wed, Jul 18, 2007 at 20:39:58

Thats a bummer. The Alta Perv. starts about 1/2 mile above the Alta Perv. lodge on the main road up little cottonwood canyon. Be careful, the race is a downhill screamer.

B of BS Rools out.

Slow milesFast milesTotal Distance
4.000.004.00

Porter Fork in Mill Creek

I like trail running but have trouble if too steep,rocky, no shade. Saw a mountain goat

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Race: Draper Days 5K (3.1 Miles) 00:26:13, Place overall: 159, Place in age division: 13
Slow milesFast milesTotal Distance
4.600.004.60

Ran in Draper 5K. The race was fun and I did OK. Had trouble sleeping as we dont have cooling the night before and it was about 90 and my stomach is still recovering from recent colonoscopy - so go my excuses for not doing better. I was 159th of 355 at 26:13 which is a good improvement from last year when I was 219th of 435 at 28:35. I like the race course as there is downhill. Nice polyester T-shirt but I didnt like the design though. Its also a one way race - so I ran the 1.5 mile back to car after the race slowly, but I didnt walk

Race was hot,but at least sun didnt get over mountains until after I finished race. I can tolerate the heat more than the direct sun. I did first mile OK,died some on hill and thanks to Sasha who came back and gave me some encouragement in the last section of the race which saved me a little time and held off a couple of other runners, although I was dead tired and didnt have much of a kick left.

I seem to be stuck around the 26 minute mark, but at least that is a 2 minute improvement from last year average. I have only been running again for about 1 1/2 years after many many years absence and the last 3 months is really the first training as last year was mainly just doing some fun races. Im probably stuck at 26 minutes because my training runs are my typical slow constant speed and I probably need to do some speed work. Any ideas out there for me?

Its always disappointing for me to come close to the previous lower minute, I always wonder surely for the whole race I could have shaved 15 seconds off and got say 25:58 Oh well maybe next time.

It always amazes me some of the fast runners in my 50s age group. Some are amazing runners and have such a dedicated training effort.I can only train off and on based on work and family,but slowly am doing better. Some of the young folks amaze me too in their efforts. I think both Breana Cobler and Zak Erikson had one of their better races. My 10 year old son did well too winning his age group around 22 minutes. He is a good runner and probably has potential to be a great runner. Ive heard different scenarios of how much a young boy should run in training and how far. What are your thoughts out there? Recently Ive been told more short runs and speed work would be better and to keep it under 20 miles a week for him

Im starting to enjoy running.After I recover I feel good. My mind and body both seem to want to run if I miss it. I still fight the negative thoughts in the race,they are too frequent but eventually some positive ones come and I keep going.Ineed to keep going formy health and to keep up with my fast 10 year old. Last year I was up to 205 pounds,now Im hovering around 190,would like to loose 10 more which may help my health and even time a little

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Sasha Pachev on Mon, Jul 23, 2007 at 13:19:42

Michael - after watching your kick in this race I thought you could benefit from some downhill strides on grass. Find a nice grass hill about 1-2% grade, and do maybe 5x15 seconds focusing on high leg turnover 2-3 times a week. You have enough leg strength and stamina to run faster, but something odd is holding you back. Some of it could be in the inability of the brain to transmit a proper signal through the nerves, which I do not think you can fix just with strides and drills, but some of it could be in the inability of the brain to send the right signal in the first place, in which case the strides/form drills should help.

From Brent on Mon, Jul 23, 2007 at 13:25:32

Michael, thanks for your comments on the race. By the way, I had the colon thing done and tried running a race the next weekend. I think it takes a couple of weeks for the drugs to get out of your system. I expect your next 5k well go much better. It is very difficult to not have negative thoughts about some races. My wife is my mental coach who keeps me on track, calls me a wimp, or whatever to get my positive side going. I always run races much better if I am agressive and make it a point to go after runners in front of me, even if they pass me back.

B of BS Rools out

Slow milesFast milesTotal Distance
1.000.001.00

Albion Basin trail running - easy

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From WILDBULL on Wed, Jul 25, 2007 at 10:54:33

Hi Michael:

I have the Garmin forrunner 205. I got mine for 200.00 but here is a better price from this web site http://www.thenerds.net/GARMIN_INTERNATIONAL_Garmin_Forerunner_205_Portable_Navigator.0100046600.html?affid=1&srccode=cii_9324560&cpncode=12-26187838-2&affid=3

I like This garmin because it keeps track of your work outs. Pace, distance. Gives me a better idea at what level i am running at.

From Sasha Pachev on Wed, Jul 25, 2007 at 18:20:04

Michael:

In response to your question - the only difference between 205 and 305 models is that 305 has a heart rate monitor.

Race: Deseret News 10K (6.2 Miles) 00:53:01
Slow milesFast milesTotal Distance
2.006.208.20

This will be updated once I know the correct placing when they have it on the web. This was only my 3rd 10K in last year - a long distance for me. I did OK and was pleased with the results. Last year I was 1:00.43 barely missing breaking an hour. I was 1,012 of 1,821 last year. This year, I greatly improved and was 53:01.1. My place was 764 of 2,034 runners. I was 34th of 83 in my age group. I think improving 7 minutes in one year is a great accomplishment for me being a year older and not young and only in my second year of running. I know it isnt a great time compared to all the great runners on this blog, but its good for me, a PR even though I havent run it much

Got up at 4:30, got to race start early, probably didnt warm up enough but will know better next time, I liked the cooler and cloudier weather. Started in the middle of the crowd. Felt good at start. Did well on the downhill but Im sure it took a pounding on me somewhat. At the top of the small hill to South Temple, I started to loose my energy. I was passing more people than they were passing me at that point. After that my legs got very tired and I had to keep fighting the negative thoughts. My legs get very sore in the joint where they connect by my waist, they get so sore that I just dont want to push for more frequent steps. I still have physical and mental energy but I dont want to push through that pain. I was around 25 minutes at the 5K. After that my main goal was just to finish, I couldnt push myself faster, more people seemed to pass me than I passed them. Once in awhile I would speed up to get around someone who minorly irriated me so it wasnt like I was completely dead, but then Id slip back into my upper leg pain which seemed to control me. I dont care for the long straight stretch down 200 east? to 900 south, seeing the long straight distance ahead and all the other runners was abit demoralizing. Overall I dont mind the running crowds though as it makes it a more interesting race. A couple of Alexanders running friends Lukas Erikson and Dakota Cobler passed me in the last 1/4, I caught Dakota and passed him back but he later sped up  to beat me half way down 900 south. I was both happy with my time because it was good for me and a great improvement  and disappointed in it too because I couldnt push myself to get past my leg pain and the fact I did it again being so close to the next lower time minute, surely I could have run one second faster to have gotten in the 52 minutes. Actually this is a good time since last weekend  at Draper 5K I was 26:13, so I pretty much kept my 5K pace doing it the same speed twice for this 10K

My son Alexander 10 years old continues to do well, winning his age group in his second 10K at a good time of 43 minutes +. He won a nice medal. I thought they should have at least given the age group winners some kind of prize too for their efforts besides just a medal since it is such a big race. Seems a little cheap in my opinion, as other races of lesser magnitude give them. But what do I know I guess

I didnt feel super tired at the end of the race, which tells me I do have more energy and ability. Its just that where my legs connect to my hips/waist area get very sore and painful there and I just dont want to speed up my steps. Do any of you other runners have any idea on that, why it happens, what I can do - Thanks. I was also sore in my left hamstring probably because I did not warm up and stretch enough.

Watched and was happy to see Sasha and Bill get 3rd and 5th, both good guys whose efforts paid off, I now understand why they work so hard and run so many miles. Then I watched the kids like Zak, Lucas, Dakota and Alex do the hula hoops with the band music. I know I had energy left as I ran a little back to car and played basketball for an hour in the afternoon

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Cody on Fri, Jul 27, 2007 at 21:28:07

I actually looked at your blog on Tues and Wed and saw that you hadn't updated it for the race report. I am not sure when you did update it, but anyway, I just took a look at it and I am impressed. You did improve by a large margin in one year and I am sure that if you continue with the same training, you will continue to improve by a lot. If you notice, many people ran both Draper Days and Des News (like you and I) and the ones that ran well were able to hold the DD 5K pace for the whole 10K. Good work.

I am not sure about the leg pain as I haven't experienced it myself, sorry. I hope you continue to run as you are becoming faster and I am sure you are gaining on your son (that is a tough one to catch up to him though, wow).

I hope to meet you at one of these races and I will introduce you to many "elite" runners like Paul and Logan and James and Jon and ...many others who are at a level that we all strive to be at someday.

From Lybi on Sat, Jul 28, 2007 at 01:34:00

Hey I hope you don't mind getting comments from non-elite runners, too. Fabulous job! Right now I am still at the point of wondering why in the world anyone would choose to do a 10K, when they could run a 5K instead. I was so dead after my last 5K. That you were able to keep your 5K pace for a 10K is just amazing! Keep it up. You are clearly getting faster. At one point I thought I might be able to run with you if we were in a race, but you are progressing faster than me.

From Michael on Sat, Jul 28, 2007 at 19:48:01

Thanks for the comments - appreciate them

Yes I would like meeting you all if we see eachother at a race - Im tall, glasses, 50s and walk around with a fast 10 year old boy

I didnt post Deseret News early, as I knew my time but wasnt sure of my place, as I kept getting 2006 times on their web site

Lybi - if I can do a 10K so can you, I think I have good endurance just dont have speed. Can alwasy go at slower pace.

Maybe there is one in Arizona you can try in the winter when its cooler, maybe the RockNRoll marathon also has a 10K, seems funner if there is alot of people or if it is in a nice setting like the provo River 10K I think you saw

From Lybi on Sat, Jul 28, 2007 at 22:08:58

Slower OK...or I could just lie on the path and wait for an ambulance to show up. JK

Slow milesFast milesTotal Distance
3.500.003.50

Ran at Dimple Dell Rec center on inside track while son had basketball, not the county park I often run. Was still very sore from my 10K, but I felt better about half way.

I guess I need to get 100 miles a week in so I can place in the next marathon like Sasha and Bill - not really, I havent even got 100 miles in a month like those amazing runners, but I keep trying to do better

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
7.500.007.50

2 miles at Germania Pass/Sugarloaf

5.5 miles indoor at Dimple Dell Rec Center

Felt better today, could run faster, less pain in hamstring

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
5.004.009.00

Upper Mill Creek trail in morning 5 miles, did ok on flats but tired on uphill

4 miles inside Dimple Dell Rec Center - each lap is 1/10 of a mile. Miles were 9:36, 9:13, 9:12, and 9:20

This was alot of miles for me. Felt Ok. Hamstring on left and achilles on right still hurt but tolerable. I am determined to keep running and improve right now.

Have been disappointed that no one commented on my Deseret 10K, but wasnt surprized, as few know me, elite runners mainly comment on other elite runners, Im certainly far from being a elite runner and its probably abit crazy that a runner who runs a 10K in 35 minutes or less would be interested in someone's blog who runs 53 minutes, people are busy and have limited time. But looking at things, I realize that elite runners wouldnt be elite if it wasnt for having all the slower runners like me. Some will remain elite, others will change later during their life and others will eventually be caught by the upcoming elite like my son - go Alexander go! Maybe I should make up a 5K or 10K call it the Fantasy 10K or Amazing 5K and list times of 32 minutes for the 10K and 16 minutes for a 5K, I bet that would attract attention and runners would be interested in who this competition is. (No - I wont do that, it wouldnt be ethical or honest) Conclusion is its just a blog, Im doing this for myself anyway, maybe it will make me work even harder to catch up a little. I know I can improve, Ill probably never be close in speed to those who have run most of their life and run hard on such a frequent basis. Maybe Ill just read the blogs to get ideas, record my miles and record brief text to get my thoughts out for myself. Thanks to Sasha and a couple others who have encouraged me and answered some of this fairly new rookies questions as reality it has only been less than 2 years of races and less than 1/2 year that has included any training. Watch out, maybe it will be next race or next year when I catch you

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Brent on Sat, Jul 28, 2007 at 00:32:36

Interesting comments, myself and my wife are over age 50 runners. We have both been running races over 25 years. We were younger runners at one time. Get involved, we ran the USTF Circuit the last two years, we belong to the Salt Lake Track Club, we travel to many marathons, half marathons, etc. Also, the elite runners naturally hang with each other as they race against each other and often train together. I think the real challenge for a runner and feeling a part of the sport, is to find runners with about your same ability to train with. I have numerous running buddies with about the same ability as me and my wife. But, it has taken real work to cultivate those relationships. About 5 of my running buddies are buddies because I volunteered to run with them when they were slower and encouraged them to run a marathon. One of my beginners just ran his 33rd marathon at Des News and now has run the same number as me. A few names: Davey, Bruce, Brett, Diana, Sheldon. The real fact is, older runners are getting more scarce. You need to come to races and make it a point to talk to runners in your division. If someone beats you, make a point to congradulate them and encourage the person behind you. Running is no different that life, younger people hang with younger people and older people hang with older people. My next two races are the Provo Half and the Hobble Creek Half marathon. If you feel up to it with your training, come run one of these. Let me know. Another suggestion that I think would really help, join a running club or get a trainng coach that does regular workouts with a group of runners. This will give you a network, know people, etc. Sasha is one of a kind with his insight, kindness, etc. Other runners on the blog are also great, but, many of them are younger and raising kids, etc. limited time to comment on blogs, etc. Keep with it, you will meet people.

By the Way, all your PRs are ahead of you, mine are all behind me. Enjoy the journey of getting faster and setting PRs, it is an exciting time that is also a limited time. Cody, another blogger is a PR machine this year.

B of BS Rools out

From Michael on Sat, Jul 28, 2007 at 20:00:11

Thanks for the comments

Yes would like to meet you at a race. Would like to do a 1/2 marathon someday, not sure if Im ready yet, I was thinking next year if I can get on a more regular training schedule

Have thought about the SLC track club and running partners too. My challenge is my schedule is pretty much geared around my 10 year old son's schedule with all his sports, thats where my priority is and if I get to run thats an extra benefit. But Ive come to realize that for me to be around for him, I need to take care of myself too

Yes older runners are scarce, but there seems to be at least some increase in interest lately. The person that amazes me is 83 year old John Cahill, last year he always beat me, this year it is the reverse, but I admire him for continuing and he is always in good spirit

Anway great suggestions, appreciate it. Its probably a process of steps, so far Ive gotten interest in running, started doing races, started practice somewhat and now need to work at doing the network with the other runners. Thanks again, Ill keep in touch

Slow milesFast milesTotal Distance
1.002.003.00

Ran Dimple Dell rec center park again while son had basketball

Tried to run 2 of the miles fast for me - they were 8:22 and *:14

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From James on Sun, Jul 29, 2007 at 18:33:54

I saw your comment on Ruthio's blog about BYU Cross Country Camp. I was on staff there for 3 years and enjoyed it very much. Coach Shane (BYU womens coach)puts it on, but is for both boys and girls. Kids come from all over the country and they have a very good time. The staff are all awesome coaches and college runners, and the activities and clinics are very well done. I wish that I would have went when I was a kid. I don't remember the ages, but it is mostly 14-19 years old(High School age). I would recommend it to your son in the next year or so. You sign up for it through BYU Sports Camps, and it is usually the end of July to first of August.

From Ruth on Sun, Jul 29, 2007 at 19:23:19

Well, I would totally recommend sending your son to BYU XC camp - it was awesome! Not only did we get to run and learn about running, but we got to spend an entire week with people who are really fast and enjoy running - which doesn't happen very often!

I think that 12 yr olds and up can go - there were a couple of girls there that couldn't have been older than that. Also, girls and boys go to the same camp and run together all the time - it's just split up by speed. About 150 kids were there and I loved it lots!

The BYU Sports Camps site is: http://ce.byu.edu/cw/cwcamps/

Slow milesFast milesTotal Distance
3.000.003.00

Snowbird area - did a couple miles, wife was with me so could not go very fast

Measured my run by wheel at Dimple Dell Park, I was thinking it was 4.5 miles but it only came up around 3.7 miles so it is shorter but probably equivalent to 4.5 because of the soft sand I would think

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
2.002.004.00

Ran inside Dimple Dell Track, ran 2 miles fast for me 7:56 and 8:04. Other 2 were shorter jogs. Always amazes me I think Im going fast and I struggle to break 8 minutes while my 10 year old can average 7 minutes even for a 10K and top runners easily run 5 to 6 minutes. Oh well at least I broke 8 minutes and I would think thats slower than being outside as the loops are only 1/10 mile long. Its cooler in there but I must say I get a little bored doing short loops. I find I can speed up when I see someone trying to catch me (other old guys) so that tells me I have ability to work on "road kills" as Brent calls them and maybe energy to push myself to go faster when I mentally want to

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Brent on Tue, Jul 31, 2007 at 11:26:23

Hey, idea, speed is much a component of leg turnover and quad strength as we get older. Are you doing hill workouts once a week? If not, you will be surprised with the improvement in speed after a few weeks of good hill workouts. *Note, 8 minute miles is not easy, if you can run 8 mile minute miles you will be ahead of at least 50% of the runners in most races.

From Lybi on Tue, Jul 31, 2007 at 13:15:41

I think that breaking 8 minutes in a non-racing situation is very commendable! I'm hoping that I can get there in a couple of months for 2 miles.

From Sasha Pachev on Tue, Jul 31, 2007 at 13:27:27

Michael - congratulations on breaking 8:00! Success comes one step at a time, very often a very small step. Did you have a break between those two miles, or did you run them back to back?

From Michael on Tue, Jul 31, 2007 at 23:26:06

Thanks, appreciate the comments

No I didnt run then consecutive. I ran 1 mile and then fast walked 2 laps (0.2) miles and then did the next mile

Ive thought several times about doing some hill work, I know Sasha has suggested that too and Ive read some in Runners magazine about it. Ive done hill running on trails, but not fast as Im often watching for my foot placement with rocks and roots on the trail. Im thinking I can do some hills when I take my son to XC practice starting in a month as there are some hills there and maybe it will start cooling down. Maybe I can find a little time to work some in now too. My schedule is a little challenging now, but Ill see. Good idea.

Good luck too Lybi, I think you can do it too

Slow milesFast milesTotal Distance
1.002.003.00

Tried to do miles again at Dimple Dell indoor track, didnt have much time as had to get Alexander to swimming class. I wanted to beat my record, I was way ahead  in time at 3/4 mile, but I guess that got me overconfident and I slowed down and didnt do better, it was Ok at 8:04. Then ran a second won and it was 8:08. I probably shouldnt have looked at my watch on first one until I finished. Starting to learn how much mental thinking also effects me.

I ran 114 miles for July, ran 25 out of 31 days, so I think thats good for me and this is first month I started looking at it closer, so thats a good start. Its not much compared to alot of the great runners who do that in a week, but its an improvement so Ill take that

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Cody on Tue, Jul 31, 2007 at 23:19:07

Not a bad month...Keep it up and sub 8 will become a lot easier. Way to squeeze in whatever you can.

From Lybi on Tue, Jul 31, 2007 at 23:23:41

25 days for the month! That's almost perfect training, if you count 1 day a week as recovery. Cool!

Slow milesFast milesTotal Distance
3.003.006.00

Went up Mill Creek over to Big Cottonwood ridge, steep hike, ran lower part of trail

Ran again at Dimple Dell Indoor Track, ran three 1 miles each seperated by 0.2 miles walking. First nmile I got my best at 7:51, 2nd was 8:14 and 3rd was 8:24.

I have read different conflicting things in Runners World the last few months on running the 5K - one says run your first mile fastest, another says save your fastest to the last mile and another says to try to be consistent. I suppose its what works for you. What do others on the blog try to do/why?

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Scott Browning on Sat, Aug 04, 2007 at 15:48:31

Thanks for the comments. San Fran is a great city to run, it was nice and cool with a little fog on the bridge. I feel pretty good about the race overall, it is a really fun event. I don't think I have met you, where are you racing next?

From Michael on Sat, Aug 04, 2007 at 17:29:30

Ive seen you a couple times talking to Bill Cobler and other Wasatch Athletics runners.

Im a slower older guy mainly running for health to keep up with my fast 10 year old.

Ran the Sandy Midnight 5K last night. Not sure what will do next weekend, the 2 weekends after that we are up in Washington State seeing family and planning to run in a couple 5K up there. Have signed up for Alta Peruvian too

From Sasha Pachev on Sat, Aug 04, 2007 at 18:21:30

I think if you have bad form, you should definitely start out hard in a 5 K, fairly close to the mile race pace. A guy with good form sometimes runs better with an even or negative split.

Race: Sandy Midnight 5K (3.1 Miles) 00:26:44, Place overall: 82, Place in age division: 2
Slow milesFast milesTotal Distance
0.203.103.30

Not sure what is more challenging getting up at 5:30am for work and then staying up to race at midnight or the reverse staying up late and getting up early for a race. I thought I was running good but was disappointed with my time as Im still in the 26 minute time range rut. It was nicer runnung in cooler temps. First mile is uphill and i was steady up it and glad to do it in the beginning, I improved in the downhill part and was stable in the more level part back to finish line. I was breathing heavy though, more heavy than normal for me for some reason, have a little sore throat now. The way I felt I was running I thought Id be in the 25 minutes, oh well maybe next time. The good news is I finally placed in my age group getting 2nd and given a red ribbon. Was 82nd of 276 overall. Improved a couple minutes from last years time

My son ran great, actually fantastic for 10 year old winning his age group in 20:28. He is really improving. Its a PR for him although I guess according to Bill Cobler, looks like the course may have been a little short, I think he said his Garmin said it was 3.06 instead. By the time they did awards and we got home it was 1:30am and for some reason I couldnt sleepm kept thinking of the run

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Comments
From James on Sat, Aug 04, 2007 at 18:08:49

I always think I am running faster at night, but I am usually running slower. The dark plays tricks on the mind. Nice job at cracking into the age division winnings!

Wheat and Beat was a fun little run, but that is a long way from the SLC area. Do you have family in that area or did you just go to Garland for that race?

From Michael on Sat, Aug 04, 2007 at 18:45:49

No family in Garland, just went for race as that was what was available that weekend. Seems like some Saturdays have several races on same date while other Saturdays have few - I understand holidays but why some races schedule at same time when other weekends are more open is a little puzzling

From Brent on Sat, Aug 04, 2007 at 19:08:04

Michael, congrads on the 2nd place, always nice to place. Second thought, my opinion, you never make up on the downhill the time you lose on the uphill. There are some things about being consistent, it usually means you are ready for a breakthough in the right race. Congrads to your son, a star in the making. You must be good role model for him.

From sarah on Sat, Aug 04, 2007 at 23:39:01

good thing Jenny wasn't there to beat you..he he...maybe next time. Congrats on being tough in your race on little sleep. I feel for you. Your son is great...I've yet to meet him but heard lots about him from my clan.

From Lybi on Sun, Aug 05, 2007 at 00:25:23

Woo-hoo! 2nd place! That's awesome. I've noticed that I always run a little slower in the dark. In my neighborhood, one part is lit well, and the other side is not. The Garmin always shows my pace to be slower on that one dark side. Maybe I get a little tentative with my stride. Anyway, I think your time is great.

Slow milesFast milesTotal Distance
2.004.006.00

Ran Big Water loop with son. Made an effort to try to keep up with him. First 2 miles was slower with steepness, last 4 miles nice grade, good trail condition, nice forest trail and good running temps which made route more enjoyable

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
4.000.004.00

Red Pine trail in Little Cottonwood

About 2000 foot elevation gain, ran about 4 miles of 7 mile trip, but I was challenging as too many rocks on trail to get a good ppace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
2.000.002.00

Ran 2 miles around West Jordan Track while son had hurdles practice, was hot and only ran 9 minute miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
2.502.505.00

Two miles in Mill Creek in morning and then 3 miles around neighborhood. Hurt left ankle slightly. Got my long hair finally cut - that should reduce my 5K time about 5 minutes - ha

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
2.000.002.00

Ran a couple easy miles while at work on Skyline Drive above Farmington

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Race: Sugarhouse 5K (3.1 Miles) 00:26:30
Slow milesFast milesTotal Distance
0.503.103.60

Got to the race and realized I didnt have any money in my wallet. So I ran as a "bandit" which I guess some say isnt ethical but I didnt go through the finish timing line, nor did I take their water break or after race treats, so since it was a city park anyway, I guess I could run there too. Regardless it was 2 laps around Sugarhouse Park, I ran strong for me the first half, and so-so the second half. Temperatures and course were OK. Maybe I could have ran better, not sure if running as a bandit made me make less effort. Not sure of where I would have placed overall and in age group, as they only posted names and not times by time I left and havent seen anything on web yet. Would have liked to done (tried) the Provo River  1/2 marathon to see if I could run that far and for its scenary; but had to get Alexander at a 3 day scout camp

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Sasha Pachev on Mon, Aug 13, 2007 at 13:55:35

Very good. That course is not fast.

Slow milesFast milesTotal Distance
6.003.009.00

Ran 3 miles at West Jordan track while son had hurdle practice. Was very hot, so I didnt run fast, I tried but the sun zaps me so they were 10 minute miles

Then ran late at night with son on neighborhood course that had about 1/3 each of flat, uphill and downhill for 1 hour. Felt better running and ran faster. Not sure how far but since it was 60 minutes Ill count it as 6 miles although I think I ran farther than that

Have started a notebook on running for me on articles of interest I have saved on training, techniques etc. - still have a bunch of work to finish it. Also now have a library of running books and also running movies for me and my son

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Comments
From Brent on Wed, Aug 15, 2007 at 21:47:06

Motivation, I have two full scrapbooks of running pictures of my wife and running friends along with stories about the marathons. Great thing to start, hey, start a scrapbook of you and your son. I know it sounds like relief society thing, but, you will be glad you did as your son gets older. Make sure you have someone get pictures of you and your son finishing races.

Slow milesFast milesTotal Distance
4.002.006.00

Ran 3 miles of the 6 mile hike in Lambs Canyon this morning and ran 3 miles in neighborhood tonight. Left ankle is bothering me

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
1.001.002.00

Ran 2 miles at West Jordan track while son had hurdling practice, one around 9:30 and other around 9 minutes, was hot again so didnt like it as much

Also tried the hurdles which I did but it gave the kids some laughs. Note to my running blog - 54 year olds probably shouldnt be doing hurdles!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
5.001.006.00

Ran in Mill Creek up Great Western Trail to Ridge overlooking Canyons ski area with my Golden Retriever. Saw some moose again. Running was good except in short rutted rocky sections, temps better than valley but still warm

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Brent on Thu, Aug 16, 2007 at 20:59:11

It sounds great, runs like that are to remember.

From Michael on Sat, Aug 18, 2007 at 21:12:09

Yeah I like the trail runs - scenery, wildlife, cooler and fresher air, getting to the top - my son did better on his hike with Boys Club on same day seeing 4 moose and even a rare sighting of a bear

From Lybi on Sat, Aug 18, 2007 at 21:12:30

Moose! Wow, I wish I lived closer to wildlife like that. The closest wild-life around here are my three sons (6,4,2). Any advice on raising boys? Here I am 6 years into it and I still have no clue what I am doing...

From Michael on Sat, Aug 18, 2007 at 21:32:42

Im constantly surprized by the number of moose that I see in Utah - not something you would expect in a desert state. If you havent been there go up to Yellowstone, we like going up in the fall when the crowds are gone, the cooler temps and outside hunting have congregated the wildlife. Its a awesome time to see deer, elk, bison, bighorn, a grizzly bear if your lucky and even more. Your boys would have a fantastic memorable time. Weather is cool but its a great time, we are going back in October and maybe see if we can outrun a bison. When I lived in Arizona I saw alot of wildlife in places like the Superstitions, Aravaipa Canyon, Saguaro Monument, Grand Canyon but it usually menat being in the backcountry. The wildlife is a treasure - once they are gone, we are next.

For raising boys for the "sports" end of life; having fun and a sense of accomplishment, pride and confidence is most important. Soccer is a good starter for young boys, I know here they start playing soccer as young as 4 years. Many races will have a "fun" run for kids ranging from a 1/4 to 1/2 mile with the parents cheering. I also believe in a variety of sports at young age until high school when they can decide what they want to concentrate in. I know some only have their kids run or just do one other sport and Ive heard too many stories of kids burning out or quitting. I try to balance fun with the harder training or games and gradually increase the harder stuff as they get older, And most important is the love and praise and the encouragement in whatever they try and however well they run. Too may kids view running as not fun and return to the TV set and video games

From Brent on Sun, Aug 19, 2007 at 22:58:36

Michael, whats up? No running entries for a few days? Time to get back in the running saddle. Right on with ACDC, not over the hill yet.

From Michael on Mon, Aug 20, 2007 at 00:30:27

Im still running, Im up in Washington State seeing family, I just entered the last 2 days on the blog including the 5K race we ran Saturday up here, I was hoping to find out my exact time, but have to wait

Race: Race for Literacy 5K Bremerton, Wash. (3.1 Miles) 00:26:00, Place overall: 27, Place in age division: 3
Slow milesFast milesTotal Distance
6.200.306.50

We are up in Washington State visiting my parents. We ran in a 5K in Bremerton Washington. We ran it last year too. Last year I was slow at 29:40 but this route is very hilly with steep up and downs, it is not a fast course. I felt good running, temps were wonderful only around 60 degrees. I was breathing deep but again I felt good running. The race starts out with a fairly steep hill. I always seem to start out abit stressed so this hill was hard until my body and mind settled down. After that it was much better although a couple short downhill sections were more steep than I desired and I had to "brake" more than usual. I passed more "roadkill" than usual and no one passed me after the first hill. I sped up in last 1/2 mile to ensure no one caught me. Its not a big race, maybe 100 runners. I forgot my watch and they didnt have a timer you could see and didnt post times at the site or on web yet (I will check next week). Im thinking I improved by around 3 minutes from last year. I know I finished 27th overall. Last year I didnt like the course, this year I at least thougtht it was challenging and enjoyable.My son continued to do Ok and won his age group and was 15th overall. They had some fast high school runners. You should have seen the trophy the 1st place runner got, it was about 4 feet tall.

After seeing some of the area, returned to my Moms. My son and I later ran another 5K - this was 3.1 miles my Dad measured on his odometer on a logging road behind their house in Montesano Washington. Feeling good running and with the nice cool weather we ran it around 28:30 which was very good for me considering I had already run a 5K race that day and I usually dont run after that. Besides Im home again and my Moms cooking is outstanding and Id add alot of weight without running (Im still her little boy who needs to eat I guess)

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Comments
From Cody on Wed, Aug 22, 2007 at 13:39:13

2 races in one day! Ok, one race and another quality run in the evening. Good work! Sounds like you are having a great time in Washington. Nothing beats home cooking from mom.

From Brent on Fri, Aug 24, 2007 at 22:48:57

Good job on the race, you are consistent. It sounds fun, a small race with home cooking. Special times, take pictures, make a scrapbook. Log the times together with your son.

Slow milesFast milesTotal Distance
6.903.1010.00

Ran the same 5K in the morning on the logging roads as the previous day around 28:45. The road is about 1/3 up, 1/3 down and 1/3 flat which I consider a good mix. For me I consider this a fast workout. Alexander ran it in less than 25 minutes. Then we ran an extra 1 mile at easy pace to cool down although it did have a very steep hill at the end.

Then went to the ocean later in day and did a couple easy miles on the Westport jetty as far as speed pace, but it was challenging in that it was mainly skipping and jumping on big boulders. Had to be somewhat careful of balance.

Then tonight we ran on logging roads again this evening at easy pace for 4 miles but went up a different route, It had one fairly long steep hill. While on top of the ridge there were some "nighthawks" flying above us making that hawk screech sound. I tried making some similiar sound and one of them divebombed me twice, the second time causing me to duck to the ground and being about 2 feet from my head. Lesson learned: be careful what you say to nighthawks in their or a similiar language. Whatever I said must have pissed him/her off for some reason

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
9.504.0013.50

Most miles Ive done in a day - 13.5. OK - well I did it in 3 runs - but for me thats a start and a improvement. A future step will be to see if I can do that much in one run so I can see if I can do a 1/2 marathon (actually I know I can do one, but I want to feel I can do it like a runner, not someone just doing it if that makes sense. If I lived up here I know I would run more - I love the cooler temps, trees etc.

Started this morning running the logging roads from Montesano to Lake Slyvia, this was a 6 mile run, including a steep 1 mile hill as well as some shorter hills. We did it in 57 minutes. There was a rain drizzle most of the way and we got abit wet but we liked it and the rain didnt bother us. After that we had breakfast and then ran a fast training 5K for me - I did it in 28:19 which was good since I had already run 6 miles. Alex ran it in 24:05. Tonight I ran solo and slow but at least I ran, 4.5 miles in 50 minutes including 1 long steep hill. So Im pleased for pushing myself - I can finally say I ran alot of miles in one day

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
3.003.106.10

Ran our 5K again in the Montesano logging roads in about 28:15, Alexander gave me a 4 minute head start but still caught me and beat me in the last yards.

Then went to the Olympic National Park beaches and got another 3 miles in running

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

At Olympic National Park beaches. Got about 6 miles of running in including an awesome moonlight run along the wilderness beach listening to the waves, saw otter and bald eagles earlier

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
2.003.105.10

A couple more easy miles on the beach and then we went swimming in the cold refreshing Lake Quinault and got back to Moms and ran our 5K again on the logging roads

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Brent on Thu, Aug 23, 2007 at 22:51:46

Michael, it seems you are really having fun doing nature runs. It sounds great to get off the City Asphlat.

From Paul Ivory on Sat, Aug 25, 2007 at 22:03:54

Michael, thanks for the note about my Pikes Peak Marathon. You have been there. You know what it is all about. Keep up the good running and enjoy, Paul

Slow milesFast milesTotal Distance
4.100.004.10

One mile on the beach and then did our 5K logging road route, all at slow pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Race: Aberdeen Bobcat 5K (Washington) (3.1 Miles) 00:25:40, Place overall: 20, Place in age division: 1
Slow milesFast milesTotal Distance
11.903.1015.00

Race wasnt until 10AM so wasnt a rush to get to it, temps were nice, in the low 60's. It was a trail cross-country route through the Forest. I did OK but had trouble following the route as the white arrows marking route were faded and I run without my glasses. Got irritated with myself as I got very confused in one spot which made me run extra and loose time. I had passed all other runners slower than me and didnt see anyone in front of me since it was on trail, I must have run past an arrow or missed a turn. Oh well, it was still fun and I won my age group getting the blue ribbon although it was a small local race. There were quite a few high school runners doing it getting ready for their cross-country season. Anyway I enjoyed running through the trees, across the creek bridges and in the cooler temps.I ran back on the course after the race trying to figure out where I got confused, but all that did was confuse me more - oh well

So because I was irritated with my confusion, I decided to push myself for a long run. Actually I had planned on doing a run anyway, but I probably would have backed out since I had already run a race, but that helped me force myself. I ran a 10 mile loop, going up the logging roads to Lake Slyvia, through the state park, down to the town of Montesano and back up county roads to my parents home. I did it in 1 hour 38 minutes and 41 seconds so that was less than 10 minute miles and I consider it equivalent to more than 10 miles since it has some monster hills and is about 40% up, 40% down and 20% flat grades. This is the most I have run in a day (15 miles total) since about 40 years ago in high school. Having time off and cooler temps sure helps (Sasha probably would run 200 miles up here!). I also ran almost 60 miles this week, quite an accomplishment for me, but Monday Ill be back in Utah to the work grind, family duties and highere temps but maybe this can help me to continue some improvement

 

 

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Comments
From Lybi on Sun, Aug 26, 2007 at 00:33:51

What a day, Michael. First a FANTASTIC 5K (Congrats on WINNING!), then a super long run like that. Geez, you must be part superman to do that.

From Brent on Sun, Aug 26, 2007 at 10:37:48

Michael, the race sounds fun, great race, winning your division. Also, it seems your training is paying off, 15 miles, a very good time on a trail 5K. You are having way too much fun, I love running thru the trees and on trails. It seems you will be ready for some longer races next year. What did you get for winning your division?

Thanks for your comments.

From Sasha Pachev on Wed, Aug 29, 2007 at 14:02:39

Is this your PR? If so congratulations. I do think you have another one coming in Payson. Jenny is signed up and ready to race you.

From Sasha Pachev on Wed, Aug 29, 2007 at 14:03:53

Never mind - you ran faster in Magna this year, but this could be considered a non-downhill PR then. However, I do think you'll crush your 25:34 PR in Payson.

Slow milesFast milesTotal Distance
3.000.003.00

Back to the Utah heat and busy schedule. Ran at Alexanders cross-country practice. Hope to eventually do a longer race. Sometimes I get the impression that youre not a real runner until you do the 1/2 or full marathon; but I'll wait until Im ready. Ive given in and ordered a GPS forerunner - Im told this is guaranteed to take several minutes off my running time and I will now look like a real runner (or maybe it will just tell me Im running shorter distances and at slower speeds than I think I am running)

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Comments
From Brent on Tue, Aug 28, 2007 at 19:57:24

You will love the GPS. Real runner, you are the only judge of that. Your committment to longer races, more running and GPS certainly say you are ready mentally to kick it up a couple of notches.

From Michael on Mon, Sep 03, 2007 at 18:26:29

Hopefully GPS will get here next week - I probably should have ordered one that has the option of giving small electrical shocks to get me moving.

Yeah, youre right a "real runner" is in the eye of the beholder. I partly say that to just push myself to eventually do them I hope. Everybody has different abilities and desires. Seems like alot of the bloggers really like the longer races but they have been running and training much longer

Slow milesFast milesTotal Distance
2.000.002.00

Had to go to work at 4am so didnt have alot of energy for running. Went to sons Provo series race and ran a couple miles after the race jogging slowly behind my son and the Leblows who were doing some after race warming

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
1.000.001.00

Am having trouble with my left hip and juggling a busy schedule this week. Need to find a way to get around that and follow guidance in Sashas list of mistakes runners make. Really need to make better effort on reducing stress, more and better sleep and eating better.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Race: Provo Senior 5K (3.1 Miles) 00:25:28, Place overall: 5, Place in age division: 2
Slow milesFast milesTotal Distance
1.003.104.10

I dont want to be called a senior yet but I took today off and ran in the Provo Senior Games 5K - you can run if youre 50 or above. Race was on the Provo River Trail from BYU motion picture studio to some park by Geneva I think with little elevation gain. Weather was overcast but still warm for 7:30 @ 77 degrees. Its a nice race along river. There are several underpasses which go under the roads. They seemes to psych me out - they were probably 7 feet high, but Im tall (6-2) and running without my glasses, I would always slow down and duck running crouched under them. I probably could have ran normal under them but it kept looking like Id KO myself so I ducked. Going to have to get my left hip checked I guess, always sore from running but gets slow from sleeping on that side too. Anyway I got a silver medal and finished 5th overall - luckily I can beat those guys older than me! Saw Sasha running on the Provo River trail

I ran 24 of 31 days this month for about 132 miles, but alot of that came last week in Washington State with the cooler weather there. Hope to improve some more this fall as temps get better if my schedule can allow it

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Comments
From Sasha Pachev on Fri, Aug 31, 2007 at 18:03:59

Congratulations on a PR! It was nice to see you on the trail, this was a nice surprise. Your form looked better, I thought, good enough that it took me a while to recognize you. So I wondered if you were headed for a PR and was looking forward to reading your race report. Sure enough, you got it. This is a high quality PR, assuming the course length was right. That trail, especially the section with the bridges is much slower than Magna.

From Brent on Fri, Aug 31, 2007 at 23:22:05

Michael, congrads, PR. It seems you have really kicked up your training a notch.

From Lybi on Sat, Sep 01, 2007 at 11:11:47

Great race, Michael! Way to get that PR and the medal, too.

Race: Swiss 10K Midway (6.2 Miles) 00:55:21, Place overall: 83, Place in age division: 6
Slow milesFast milesTotal Distance
0.806.207.00

Got up at 5:15am, got to Midway about 20 minutes before race. Really liked the cooler temps and the overall course isnt bad, as the hills didnt seem very big. Its kind of rough pavement which seems to take more of a pounding. I tried to concentrate on form more than before and when I did I did better; but then my concentration would fade and get lazy and I would do worse. I did better gapping someone when I passed them but if they gapped me, Id let that disappoint me too much. I also think that I did OK as the day before I ran a 5K race and this also wasnt as downhill as Deseret 10K

I thought I did OK, ran consistent with the 1st and last miles being my best. Had painful problem with left hip, even had to stop a couple times and shake that foot out. It feels better now but it sure was painful after the race. Anyone have any ideas for before race or after race exercise/stretch to help it?

My 10 year old continued to do well beating 90% Id say of the adults. He got one of their trophy cups and was proud of that. It was his 3rd 10K and my 4th. Braden Emerson the 16 year and winner is becoming a great runner

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Comments
From Christi on Sun, Sep 02, 2007 at 18:54:00

Hi Michael- Thanks for your comments on my blog! Congrats to you on your recent races- you are really doing great and sounds like you have a nice medal from Friday's run. Great job! I lived in Heber a year ago so reading about Swiss Days really made me miss it!

From Brent on Sun, Sep 02, 2007 at 19:45:52

Michael, Swiss Days is a tough race at altitude with all the hills. Congrads on your finish and consistency. 15 pounds does sound like alot to lose. Your don't look like in your picture that you have that much to lose. By the way, explain your hip problem. Maybe some of the bloggers can give you some ideas. Where is the pain, exactly? There is a great book called the "Sports Medicine Bible". I would recommend every runner have one.

From Michael on Mon, Sep 03, 2007 at 18:20:03

The pain I have seems to be just below my left hip, like where my leg connects there. It doesnt seem to be like muscle pain, more like a bone or joint, (but Im not great on anatomy). I ran another 5K today and Im hobbling now. Maybe I need to slow down some for me. I plan on getting it checked by docter and then probably get referal for PT. Ill check out that book.

For weight Im around 190 now, but was up to 205 last year, I still go up sometimes to 195 if my sweet tooth is dominating. But I would like to get around and stay at 180 lbs which I think would be more healthy for me

Race: Hooper Tomato Days 5K (3.1 Miles) 00:26:24, Place overall: 30, Place in age division: 4
Slow milesFast milesTotal Distance
1.003.104.10

Power went off the night before and woke up too late to get to Payson Onion 5K at 7am, so changed plans and went to Hooper Tomato 5K at 8am, luckily didnt pre-register for the Payson race and the Hooper race was only $10. Maybe it didnt make a differance - Onions and Tomatos - both vegetables I guess. Although the Payson race sounded more appealing being cooler, earlier and faster but maybe next year

This was my 3rd race in 4 days and maybe was too much for my running level (see below). The first 2 runners were in the 17 minute time (Nathan Pollard won) but the overall race seemed like it was slower than from what I read about Payson. An average so-so race for me, but I guess an accomplishment of doing 3 races in 4 days, although my times are probably just a stroll for many. Race was mainly flat but had quite abit slight uphill, stretches were long straightaways which didnt make it interesting (I prefer more turns and not seeing the next 1/2 mile ahead) and the Great Salt Lake smell was bad at a couple locations

I started out OK, but increasing hip pain kept slowing me down which was very disappointing as I thought I had energy and desire to do better. I did increase speed the last 1/2 mile to pass and hold off some runners - but the pain was horrible and after the race I was hobbling badly and felt alot of pain much of the day.

My son Alexander did OK and won his age group again although he was more tired in this race

Maybe pushing myself for 3 races was too much, but I like to do them and take advantage when I have time. Have decided to get docter appointment and hopefully PT referal to look at problem. It has been there all summer since I started running more seriously but until the last few weeks was always tolerable and went away. Its not really the hip, but the area right below the hip where the leg connects. Its only on the left side. It doesnt feel like muscle pain Ive felt before, it doesnt feel like tiredness or out-of-shape pain, feels more like the joint connection (but Im not the greatest in anatomy). I know it is something that is limiting me running faster (as I do have still some energy and desire), when I lift that foot in its bent stance it hurts in that area and when it comes down and hits the pavement it hurts in that area and either increasing my stride length or frequency brings greater pain so I tend to just keep running at my slower consistent pace to avoid the pain. When I do try to use my running desire to push up my speed, I have to almost bite my lip as I want to scream out the pain. Massaging it seems to help, ice seems to help, but this is the worse it has been as I felt it much of the night and it is still here this morning although more tolerable. I know its telling me to take it easier on it this week. Im trying to read up in an running injury book to see if I can find some help. Would really appreciate if anyone has any ideas/suggestions? Thanks!

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Comments
From Lybi on Tue, Sep 04, 2007 at 11:44:44

I have a suggestion for you. Stop running races every single day! : ) Wow, I really can't believe that you did this 3rd 5K in 4 days. For goodness sake, I would be MORE surprised if you said that you were feeling fine after such an endeavor. You have tons of desire there, buddy, but just gotta give that poor body some kind of recovery. Hope the PT thing turns out well.

From Lybi on Tue, Sep 04, 2007 at 11:53:18

Okay that was harsh. What I really wanted to say is that I feel half admiration for your dedication (and guts!) and half concern that you might injure yourself seriously if you continue to push yourself too hard with back to back racing. I know that you will probably say your son can do it, but really--little kids and teenagers recover a lot faster than the rest of us. Take care!

From Michelle on Tue, Sep 04, 2007 at 14:57:25

Sorry to hear about the hip problem !! That really stinksI have to agree. It sounds like the pain you are describing is in the same location that mine is, down below the hip over the greater trocantor. If you lay down on that side is it painful? I am a RN and work in the ER. I have conversed with several of the physicians and they all tell me it is bursitis. I even had it injected in early July. That helped for a few weeks and then the pain came back. One thing that oddly enough has helped is using heat. I have one of those corn bags you heat in the microwave and started using that at night and several times throughout the day. I know, as I send people out of the ER we always recommend ice over heat. But one night I was searching the internet for answer and this site had some kinda herbal topical wrap that they applied with heat. I wasn't willing to fork out the bucks for that, but they made a valid point and that was that to heal the area it requires increased blood flow and circulation thus the heat. I also realize that ice makes complete sense in that it decreases the inflammation ect. but I gave it a try and think that has helped. I also do all the stretches associatied with IT band problems and who knows maybe the combination is working. I do have flare ups and there seems to be no rhyme or reason to them. Today I felt it the last 2 miles, yuck!!! I have a friend that is a PT and keep thinking I am going to have her give me some therapy and then it settles enough that I think that I have it licked. I would be interested to hear what your doctor and PT evaluation come up with. I hope they have a great cure that we all can benefit from, that would be so awesome!!! I really feel like it limits my mileage, but have come to think it's just something that I have to live with. That's the LONG and short of it. Good luck and let me know what you find out!!!

From Brent on Tue, Sep 04, 2007 at 22:31:10

Michael, I do not know what to say about all the races. Congrads on having fun.

From michael on Wed, Sep 05, 2007 at 10:43:31

Yes it could be bursitus. I was reading about that in a book and it also sounded like that may be the case. Have docter appt tomorrow (wasted time but have to go to him first to get referal for PT). Both heat and ice seem to help and I and my body cant seem to figure out which is better. Yes it does hurt when I sleep on that side, often wake up and have to change sides because of the discomfort. Saw Ted (Armyrunner) at kids race last night and he suggested Ibuprofren 3 times a day. Its better today but Im taking it easy this week as I have the Alta 8K Saturday that Ive signed up for already and Brent has said the downhill pounding of it can be tough. if it is still painful I may grudgingly bag doing it and just let my kid run. Thanks!

From ArmyRunner on Wed, Sep 05, 2007 at 21:38:55

As far as your shoe question for your son here goes: The hard part at this age is to find good shoes in the right size. I have gone to Runners Corner in Provo as they usually have the best selection and Hawk Harper (the owner) gives a 20% discount to cross country team members. It looked like the shoes he has are good for racing and faster stuff but any good training shoe would work for everyday wear. James has the Mizuno Wave Rider right now but it has varied on what he likes and what they have in his size. What we do is go into the store and let him try on a pair and then keep one shoe on from one pair and try on another one from another pair to see which he likes best. They will let you jog in them with one of each until you find the one that is the most comfortable. By process of elimination we find the one that he likes the best. Again, Runners Corner will help in this way as well. I hope this helps.

Slow milesFast milesTotal Distance
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Slow milesFast milesTotal Distance
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Left hip area (actually area below it) not doing as well as I would like. It may be bursitus. Have docter appt tomorrow but that probably wont do much as its mainly to get the required insurace referal for PT. Trying ibuprofren, ice, some stretching. I may have overdid it and might not be able to do the Alta Peruvian 8K which In registered for as it is steep downhill. Mainly did some very very slow light jogging and threw the football to my son

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
0.500.000.50

Went to Doctor. Got a definate do not run the Alta Peruvian this Saturday. Looks like Ill  go and watch my son run, get my Tshirt and have the BBQ. PT and more detailed exam next Tuesday and we shall see.

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Comments
From Brent on Thu, Sep 06, 2007 at 23:01:43

Michael, hang in there. Look at the positive side, you have all winter to build up a running base. If you cannot run for awhile, really keep up the cardio. You really won't lose much. Races are great, but at our age, I will be 57 this year. I normally only race every two weeks, at the most. (Pick the really good races to run). I have really spaced out hard and easy days. 2 hard days a week spaced out with all real easy runs. I ran my first marathon in 1982, St.George, have ran 33 marathons. When healthy, I average 2,000 to 2,600 miles per year. (I have kept a mileage base for over 20 years) My legs can likely handle it a little better than yours right now. I love to run just for the sake of running. I ran for ten years without running a race from the mid eighties to the mid ninties. I would run if there were no races. I really got back into running races when I met my current wife, you was a runner. My advice, get healthy, really work on building up your mileage base over the winter. You really don't need to be concerned about speed much during the winter. It is easy to get caught up in the hype about races, speed, PRs, awards, etc. The real joy of running is having someone to share it with. Enjoy this special time with your son. When you are older, you are lucky to be running and staying healthy. It is great to read all the blogs from the speedy runners. But, be careful, we cannot handle the same workouts and recover as quickly. Good luck, let me know how it is going.

From Michael on Fri, Sep 07, 2007 at 09:55:50

Thanks - good advise. Will see what they say Tuesday.

Oh well - there goes the big contract that I signed with Nike, I was going to be on the cover of this months Runners Magazine, I was primed for a breakthrough 2:10 at Saint George (I think thats 2 days 10 hours) and my almost guaranteed Bejing Olympics (guess Ill have to wait until 2012).....

Slow milesFast milesTotal Distance
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Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Race: Alta Peruvian 8K 00:00:00
Slow milesFast milesTotal Distance
1.250.001.25

Went along with doctors recommendation and didnt run this one. Its too bad Im sure I could have given a good battle with Paul and Sasha (except Id have to be driving my car to do that). Will wait to Tuesdays appointment to see where Im at. It was tough, as I wanted to do this one; but I know I made the right decision as the steep downhill on pavement of this race would have made me pay later. Not a big race but I like the cooler temps and the mountains. Im thinking I could have placed in the middle. This race certainly gives you your moneys worth - nice t-shirt, everyone gets a good prize, a great BBQ dinner, music, hot-tub etc. So I watched my son, got my tshirt and prize and ate at the BBQ. Alexander did well again winning his age, getting 30th overall beating over 50 adults and winning a night for the lodge as a prize. Hope to do it next year. I took an easy very slow jog up and back to start line and around a little by the lodge.

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Comments
From Lybi on Wed, Sep 12, 2007 at 10:56:42

: ( Sorry you didn't get to do this one. But hopefully, you'll come back even stronger for this one next year after ironing out this hip issue. Hope the Dr. is able to pinpoint the problem quickly. Good luck in PT, those people are saddists!

From bc on Wed, Sep 12, 2007 at 22:24:13

Michael

I don't think I will be doing a meet for the youth this season. I have a lot of race prep for the high school team. With my own races and trying to work and coach I have little extra time. Sorry Bill

From Michael on Thu, Sep 13, 2007 at 12:37:46

I understand.

If you can could you still check with Demetrio and Ericksons and see if any chance of them doing a Wasatch Athletics XC race so Mike Durman and the kids know. Thanks

Hope your injury is OK and you do great at TOU!

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Slow milesFast milesTotal Distance
2.000.002.00

Ran 2 slow miles at Sugarhouse, good to run a little

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Slow milesFast milesTotal Distance
0.000.000.00

Well all the top runners are probably excited that Im back blogging, sorry to say I wont be running at TOU (not that I even registered), I probably would have won it, but Ill have to wait until next year. (I can always dream)

Good news is Ive started PT and had my MRI

The best news is that the MRI detected no stress fracture. Also no bursitus. Also no major tears. What was identified was a bone spur that may be rubbing, some arthritus, some cartridge thinning, maybe trauma from prior injury that got aggravated. Im pretty sure Ive fallen on that side being a clutz with my trail scrambling/climbing in the past. Not completely sure of results, have followup meeting Monday with doctor

Had 2 PT sessions, exercises and ice seem to be helping. One foot may be longer than other so we are trying a insert. 2 more sessions next week. Pain is much less but still there and annoying. At least things look better than what they could be. So I still have chances for my Olympic dreams

Some lessons learned - need to do better job of warmups - stretches- cooldowns; probably should do extra stretches and ice at other times especially for my age and still being a novice (compared to others), probably shouldnt do 3 races in 4 days, need to increase my mileage slowly (these last 2 things probably aggravated my body as I was feeling better and maybe doing too much for me), I probably need to still get alot more weight off - that has got to be putting extra pressure on my joints thus I need to be eating better as I eat too much junk at times of stress and doing more cross-training exercise.

So stay tuned race fans, there is still a chance for me for Saint George (Ok I havent registered for that either and a marathon is mainly a dream for now)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
2.000.002.00

Ran a little before and after Alexanders race, but maybe I was being too optimistic in previous blog, very painful below my hip, was hoping it would be better, I guess it will be a slow process

The kids running here in Utah is starting to fall apart a little. Last years 3K race had twice as many kids. There have been alot of setbacks. First Utah Flames ended as a kids track team, youth running director for USATF quit, many of the track meets only had a few kids, now it looks like Wasatch Athletics and Mercury arent going to have cross country races this season. If it wasnt for Phil Olsens efforts at Provo, there wouldnt be many races. Alexander is on a new team with good coaches . Alex says few kids at his school like to run. Many view it as too much work. Or they want to play another sport or they just want to do nothing. From what I can see is the High School programs though seem to have more interest and participation

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Cody on Sat, Sep 15, 2007 at 20:39:24

Michael -

I hope you can continue to heal and be back to racing shape again soon. Best of Luck.

Alex is a great runnner and I think he will run well even if there are few races for his age group. Keep at it and things will turn out ok. He is quite the kid. You should be proud (I am sure you are)

From sarah on Sat, Sep 15, 2007 at 23:39:48

So nice to meet you Michael. Sasha and I talked about Benjamin being on the team and we think it would be fine. I know what you mean about people not being super interested in running for kids. We definitely are! By the way..Alex is a beautiful boy....what a lucky Dad!

From Brent on Sun, Sep 16, 2007 at 11:21:54

Michael, hang in there, give it a chance to heal. Keep up your cardio if possible during the run down time and you won't lose much.

From Michael on Sun, Sep 16, 2007 at 21:15:11

Sarah and Sasha - the team Alex runs for is called Utah Project. The coaches are Mike Durman (801-280-4274) and Mark Oftedal (801-359-7028). They can give you more info. What they usually do is combine the kids as each local team often doesnt have enough runners. They have to run the State-Regional-National together as same team, same uniform etc

Sarah - it was great to meet you and see your "army" of wonderful kids

From Sasha Pachev on Mon, Sep 17, 2007 at 11:12:18

I would second Brent's advice - do a lot of cross-training. This will keep the cardio up and the weight down. Optimal weight helps a lot in the way of staying injury free. Also, I believe consistent high intensity aerobic exercise has some hidden benefits for keeping the body young. To a certain extent, if you do it right and combine it with proper rest and diet, you can slow down, and maybe even reverse the aging process, at least for quite some time.

From Michael on Tue, Sep 18, 2007 at 11:51:12

Thanks

I have some more specific questions - see my Monday 9/17 blog - if you have time, appreciate it!

Slow milesFast milesTotal Distance
1.750.001.75

Biked 3.5 miles so Ill count that 1/2 for running

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
5.500.005.50

Hiked at work 5 miles so Ill count that as 1.5 miles

Biked at PT 3.5 miles so Ill count that as 1.5 miles

Gentle run at Alexanders practice 2.5 miles. I quit (as doctor said) when started to feel pain. If I just go easy - nice slow short steps it is OK, but if I run with larger stride, speed or quick turn, there is too much pain.

Maybe this was more than I should do today, but thats just the way it worked out - I had to be on the trail for work, needed to do bicycle at PT, I didnt have to run at Alexanders practice but wanted to do a little and the running on the grass seemed more gentile. I wont do much tomorrow.

Went to my doctor @2pm - he basically went over the MRI report. Emphasized the thinning of cartlidge in left hip, bone has a "cyst" which meant even less cartlidge there, arthritus, said I shouldnt be running and emphasized that I should do other exercise instead of running (if I didnt want hip replacement later). Basically he alarmed the heck out of me and I was worried Id have to quit running. Not sure what his knowledge is in this expertise (you can tell he wasnt a runner with his knowledge and being very overweight). He did get me referal to sports medicine specialist. Also gave me info on taking "glucosamine" for Osteoarthritus - particular brand is from a German company called "Rotta". Anyone know anything about this and effects? Also recommended taking calcium. Anyone know anything about that too and its effects?

Went to PT @3pm. Did my bicycling, weight exercises and ice treatment - all of which felt OK and seemed to help. Have insert for one foot. In his opinion one of my feet may be longer and that can effect running. Need to get it measured, I was told by sports medicine specialist the only way to really do that is with xrays and that it needs to be more than 1/4" differance to be effecting you. Anyone have any advise here?

Went to 3rd appt with sport medicine specialist @4pm. He was young guy and told me better news (at least what I wanted to hear). His opinion was that it was more of a IT band problem and that the arthritus, bone spur, cartlidge thinning was fairly common and just part of my normal aging. Some of his recommendations: 1) Reduce amount of running for now. If there is pain - dont run 2) Running injuries greatly increase if doing more than 20-25 miles per week (at least for more casual runners like me) 3) No more than 10% increase per week in miles (Ive read that before, maybe my big increase of miles in Washington was a factor leading to problem) 4) Avoid speedwork and hills for now 5) Take every other day off (at least for more casual runners like me - Im sure the 3 races in 4 days at Labor Day was a contributing factor) 6) Look at getting different shoes - at least finding one that is better for my foot  with stability control, more cushioning for me(have slight pronation) Any suggestions on shoe brand/model?7) Better management of my shoes - i.e replacing sooner, keeping track of mileage. Any advise here - how often do people rotate shoes and replace? 8) Keep the PT going, keep the stretching, icing 9) Alternative cross-training, he suggested spmething called a aquajogger belt that you use in water that sort of floats you and you can keep the running movement. Anyone have knowledge on this?        

Was frustrated a little with what doctor said and the differances of the 3 appointments - I hope and I need to get them to talk to eachother so I can get get the best overall opinion. My plans right now are for only gentle running on a periodic basis and probably no races until Im not sure when. For alternative conditioning Im not much into swimming (ie staying alive in the water) because of time to get to pool, clorination etc. but will look into the aquajogger. Nor am I much of a bike person because of traffic but maybe I can do some on trail like Jordan River or the machine. I dont mind walking and can do that. Any other ideas? 

Will continue with PT. Have changed my attitude - was concerned before of doing stretches in non-home/non-run places but Ive started doing them at work and even got on floor while waiting at doctors office - Its my body and life so who cares what the strangers think. Also brought ice bag to use at work. Really need to work on my diet - when I get stressed I really go for the sweets (ie being disappointed I cant run) . I think my joints would have alot less pain if I can loose a bunch of weight. This will take a big attitude adjustment and mental adjustment - but Im thinking of and starting ideas. Any ideas of eliminating the sweet tooth?

Also need to work on right achilles which may be causing mme to run wrong with left foot. It is often stiff and tender after running. Sports medicine specialist also recommended need for working on better balance which effects running (I have lousy balance at times). Any ideas for achilles or balance improvement? he also recommended a foam roller (I already had ordered one a few days ago)

Looks like if  I want to run it will take more time and dedication. I know I got the motivation, but finding the time will take more of an effort (it takes time for all this PT, stretching, iceing, alternative conditioning). Ill find a way to keep my running dreams alive

Estimated mileage on shoes: 102                

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Breanna on Tue, Sep 18, 2007 at 12:39:36

Michael-

I put about 400 miles on my shoes, but if you have two pairs of shoes that you rotate then they will last longer.

From Chad on Tue, Sep 18, 2007 at 12:41:54

Michael: lots of info in your entry and definitely a lot to have on your mind. As athletes, we never want to hear that we should decrease doing what we love to do. It's painful advice, but sometimes necessary. It sounds to me like there is probably a combination of biomechanical factors at work for which your body is trying to compensate. The body is a machine that requires all the parts to be working just right. It may be time to look at a more global approach to running form. There is a book called ChiRunning (see the fastrunning blog store) that emphasizes biomechanicaly correct and pain-free running. In short, running from your core, rather than relying on your legs to do all the work. I think there are some valuable concepts in there. Anyway, just to add a couple of thoughts on some of your questions: for crosstraining, try swimming. Like you, I'm no swimmer. But when I had ankle problems this summer, it became a huge relief and something I started to look forward to after I re-learned something resembling proper technique. Also, yoga may be useful to open up your hips. It is amazing how many sports injuries are related to tightness in the mid torso. When I had severe IT band syndrome after the Wasatch 100 years ago, yoga was a key ingredient in getting my hips to "unlock." The foam roller is also essential for treating IT band. For balance, a wobble board may be useful.

The doc is right on choosing proper shoes. I run most of my miles in the Asics Kayano, but there are many shoes that provide good cushioning and stability. You should probably choose a shoe with a medial post to stop the roll of the foot. An orthotic is another option to consider, or a decent over the counter insole like SuperFeet or PowerStep (which I wear). Don't underestimate the power of the shoes and rotate them often. I replace shoes or relegate them to occasional trail runs after 350-400miles. So I change shoes more than most, but I think it's a good thing to do. A specialty running store like Wasatch Running Center will help you choose the right shoe. Ask for Brad or Darryl.

Listen to your body as much as you listen to the doctors. Do what you feel comfortable with, not what you feel you "should." You're in it for the long haul and you want to be healthy as long as possible.

From Sasha Pachev on Tue, Sep 18, 2007 at 12:51:43

I think the young sports medicine guy gave you the most reasonable advice. I would have to disagree with him on the injury rate over 20 miles a week. Properly done, high mileage reduces injury rate. Sporadic and impulsive high mileage increases it. Same for taking days off from running. I cannot see how running 6 miles 3 days a week could be less damaging than running 3 miles 6 days a week, it would be the other way around - the sudden stress of the six mile run on the muscles and bones produced by a nervous system that is anxious to run, but forgot how to do it right, will be a lot more damaging than more frequent 3 mile runs done with a more relaxed nervous system that still remembers how to run from the day before. Cross-training is a good idea when your energy levels, fuel capacity, aerobic conditioning, and the neural drive exceed the running limits imposed by some bottleneck in your body. I would try the elliptical before anything else.

Moderation is a good idea - keep things sane and reasonable, you should be OK, the body has a tendency to heal itself.

Regarding sweet tooth - there a lot of things out there that are naturally sweet. You cannot possibly eat too much of them, your hunger for sweetness will be satisfied quickly, and you will receive other nutrients in balance. It is the stuff that is unnaturally sweet that perverts our sense of taste and tricks us into accepting things into our bodies that should not be there in those proportions. So stick to foods that are naturally sweet - dried dates, honey, bananas, etc.

From Brent on Wed, Sep 19, 2007 at 23:38:57

Michael, Chad and Sasha have great running wisdom. I agree with Sasha on the weekly miles. If you slowly build up your miles, sometimes it takes years, you can handle higher miles when over 50 years old. But, running every other day works for many runners if they cross train the other days. My wife only runs 3 days a week and can manage 4 hour marathons. I have a running friend doing the Chi thing. He is trying it at St. George and not wearing a watch. I would consider some Joint Flex type product, it works for me. Rotating shoes is a must. I rotate 4 pairs of shoes and usually get 500 to 600 miles. But, after 500 them become my treadmill shoes for the last 100. Don't follow my miles on shoes, some people stop running in shoes at 300 or less. Much of this depends on how quick you break down the shoes.

Good luck, glad to see Chad and Sasha responded. Running is such an individual thing, what works for me, may not work for you, etc.

Lastly, as I mentioned before, be careful with the hype of races, do what you can handle. It is sometimes tough reading the workouts of the top runners on the blog or other runners who have been at the sport for sometimes decades. Why can't I do the same? Follow your own running trail.

From Lybi on Thu, Sep 20, 2007 at 00:15:17

Hang in there Michael! We are all pulling for you!

The last time James was seriously injured, he poured a lot of energy and effort into improving his diet. He was much less frustrated once he had something to work on that would improve his running. He ended up losing 30 lbs (and has kept it off)! He used online Weight Watchers. Since then, he has been SO much less prone to injury. So it turns out that the injury/recovery period helped him become a better runner in the end.

Now it is time for Sasha to say that Weight Watchers is stupid...:)

From Michael on Thu, Sep 20, 2007 at 12:21:48

Thanks - really appreciate the feedback, it really helps and the blog is great. Yes its probably a combination of things I need to work on/with. I probably was trying to do too much. Ive always been a stong hiker so I thought I could do things easier but then I probably didnt take into account as much as I should that running is differant, my age, my weight. Not sure if the blog influenced me to run more than I was ready. I think the blog was more inspiration and I just found that running was something I really liked that was good for me. Too bad I didnt stick to running earlier, I had our high school record for the 2 mile but that was 40 years ago almost.

Ive ordered some of the stuff - Chirunning book, aquajogger belt, wobble board, foam roller. They used the foam roller on my IT band yesterday at PT and it was very painful. I stopped by Wasatch Running and met with Brad - he was great and took alot of time to get a better shoe for me - larger size (I was wearing too small), more cushioning and better stability. Will start doing a better job rotating shoes and keeping track of its miles

Once Im more healed will come with a more reasonable running schedule and work on improvement and increases slower. Will do more cross-training as I can. Am working on my diet too. I think loosing some weight will really help in the long run. Thanks again for sharing your ideas

From Sasha Pachev on Thu, Sep 20, 2007 at 12:49:49

Yes, Lybi - one should be able to watch his own diet without paying some organization a fee.

From Chad on Thu, Sep 20, 2007 at 13:00:13

Michael, good to see how proactive you're being.

One more note, on the sweet tooth: a little bit of dark chocolate (i.e.,70%) goes a long way. The science suggests that in moderation it is also quite good for you. I like it straight, but melting a bit and putting it on blueberries is also great. Pitting strawberries, putting in a little dark chocolate and baking for a few min at 350 is also a good treat.

Slow milesFast milesTotal Distance
0.500.000.50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
3.250.003.25

Hiking for work - 3miles so Ill count that as 1 mile

Biked 4.2 miles in PT so Ill count that as 1.5 miles

Ran slowly .75 mile at sons running meet

Had PT, he agrees with Sports specialists that it is IT band. Used foam roller at PT and it hurt like heck. Foam roller also arrived that I ordered. Stopped at Wasatch Running and got new shoes - that are bigger and provide better support

Shoe miles: 105

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Brent on Thu, Sep 20, 2007 at 16:48:09

Michael, ice with a dixie cup, 3 times a day. Did they show you some stretches? You have the right attitude.

From Michelle on Thu, Sep 20, 2007 at 23:08:11

Funny thing, I have had problems with the IT band before and it started in my hip and then down to the knees, I don't think the hip pain that I'm having is a problem with it, but I do have a foam roller that I use a couple of days a week and I think that it helped a lot in preventing further problems. It really hurts at first but as it loosens up it actually feels pretty good! I hope it helps. Did P.T. recommend anything else?

From Michael on Sat, Sep 22, 2007 at 18:11:40

Hi Michelle - I think a combo of things is starting to help me - ibuprofren, ice, the PT and exercises there, more stretches, allowing recovery time, new better more comfortable shoes with good cushioning and stability. I dont have pain all the way to the knee, mine is upper just below hip. Also taking more care of my right achilles may be helping as I read that pain on one side can cause you to use the other leg more or incorrecly. The foam roller hurts like heck but as you said slowly it is getting better.

Slow milesFast milesTotal Distance
1.500.001.50

Tried to get son to Provo race for kids, left almost 2 hours early but couldnt get there due to major accident traffic jam on I-15 so turned around when it was already race time. Too bad for him because now it will be hard winning the Provo circuit because he has missed a rece. But what can you do, so we ran a little in local park

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Brent on Thu, Sep 20, 2007 at 23:37:36

Michael, I currently take Flex-a-min with Glucosamine, Chondroitin and MSM. I take half of the recommended amount.

Race: Sandy Grace Dash (3.1 Miles) 00:28:21, Place overall: 29, Place in age division: 1
Slow milesFast milesTotal Distance
1.203.104.30

Took a chance, ran in a 5K but my goal was to take it easy and I ended up doing fine. The ice, Ibuprofren, stretching, new shoes, etc. seem to be helping. I didnt push myself, just ran with a good flow not wanting to take chance of aggravating my IT band. It only hurt some on the steep downhill the last 1/2 mile. Iced up again afterwards. It was nice having a more comfortable running shoe.

This is nice race for us as it is only about 3 minutes from our house. Its not a large race, maybe 100 runners and probably usually doesnt attract alot of top runners. It starts out fairly flat first mile, then next 1.5 miles is steady uphill, and last half mile is somewhat steep downhill mainly running through the neighborhood on asphault roads. Warmed up and cooled down on grass fields to be gentle on my IT band.

I ran alot faster than I thought I would being that I havent run that much last 2 weeks and with the pain I had. I thought Id just run around 35 minutes taking it easy, but I ran 28:21 which is good I thought. My goal of taking it easy seemed to make me more relaxed. Also started in middle instead of the front to avoid crowds, which made it a little funner of passing more people. So Im back, my chance for the Olympics continues (ha)

The great news for the race was that Alexander my 10 year old son won the race in 1st overall. Yes there wasnt alot of strong competition but I think it is not very common for such a young runner to win any 5k. And he won it easily by 2 minutes, probably would have even did better if he was pushed more. He ran it in 20:53 and the next several runners were close to 23 minutes. It was a big thrill for him, he was escorted by the sheriff car the entire way and he finished with flashing lights and siren the last 1/10 mile. He won a big trophy. Anyway Im a very proud Dad. This makes up for missing the Provo 4K we coulnt get to because of being stuck in traffic for 2 hours. So we had a great day for both us. We stopped at Wasatch Running and bought some running water bottles and night running vests

Shoe Miles: Saucony - 5 Asics - 104

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Cody on Sat, Sep 22, 2007 at 18:16:03

Thats a pretty cool day. And a pretty cool Dad. Alex will remember that race for a LONG time.

From Paul Ivory on Sat, Sep 22, 2007 at 19:46:32

Michael, congrats on your race and your son too!! Keep working on getting healthy all the way. It sure sounds like your son has a great future in running. Keep it up.

From Brent on Sat, Sep 22, 2007 at 23:40:26

Wow, your son is a rising star. How cool is that.

Slow milesFast milesTotal Distance
3.000.003.00

My hip/IT band area was sore after race, but better than before. Did my stretches and ran 3 easy miles on grass in local park with goal to keep it easy and adjust slowly. Was nice running in clouds and some light rain, reminded me of Washington. I guess runners must have web feet up there maybe thats why so many great runners came from Oregon Ducks

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
4.000.004.00

Ran on grass at Cottonwood while son had xc practice, felt OK and still better

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
1.500.001.50

Bike 4 miles at PT will count as 1.5

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Brent on Wed, Sep 26, 2007 at 20:54:30

Michael, keep up the rehab. Good work.

Slow milesFast milesTotal Distance
1.000.001.00

Easy mile on grass while at sons soccer practice

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
3.500.003.50

Bike at PT 4.0 miles - will count as 1.5

Ran a couple miles on grass at sons race in Provo

PT slowly helping although I always feel hip/IT band area and right achilles area

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

Played basketball with Alex for an hour then we went to Snowbird and ran from Snowbird to WhitePine and back and then to the end of the Snowbird nature trail. Had some pain but took it slow and careful

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Brent on Fri, Sep 28, 2007 at 23:41:15

Michaei, is there such a thing as an easy run to White Pine? The trail is tough and rocky, not quite like grass under defeet.

From Michael on Sat, Sep 29, 2007 at 19:57:31

This isnt the trail (old road) that starts at the WhitePine trailhead. This is the trail that goes along Little Cottonwood Creek from the bottom of the lifts at Snowbird (actually Baby Thunder lift) and then it intersects the main WhitePine Trail near the bridge over Little Cottonwood Creek. Its a little steep in a couple places and there is rock in a couple places but it is more dirt. Glad I ran it last night and not today

Slow milesFast milesTotal Distance
1.000.001.00

Ran a little before Alex soccer game and the snow storm on grass at Taylorsville

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
4.002.006.00

Ran at Jeremy Ranch. Ran faster for first 2 of 3 miles on the dirt road with Alex. I ran the 3 miles in around 28 minutes. Then we ran 3 miles more slowly, me in about 38 minutes. Still recovering but getting better

Shoes: Saucony - 11, Asics - 111, Trail 1 - 50, Trail 2 - 5

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
4.000.004.00

Ran 4 miles on grass easy while at sons cross-country practice at Cottonwood 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
2.500.002.50

On trail for work 2+ miles so Ill count that as 0.5

4 miles on bike for PT so Ill count that as 1.5

1 hour basketball with son so Ill count as 0.5

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
2.000.002.00

Ran 2 miles at sons xc race helping setup

Shoes: Saucony - 20, Asics - 111, Trail 1 - 50, Trail 2 - 5

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Brent on Wed, Oct 03, 2007 at 23:15:04

Michael, your right, dumb bells feeding the foxes. Keep getting over the injuries.

Slow milesFast milesTotal Distance
6.000.006.00

Ran at Sugarhouse park for 45 minutes while son had running practice. Tried to stay on grass for more cushioning.

Also four miles on bike for PT which I will count for 1.5 of the the total

Have begun tapering for Saint George - Ok not for this year, maybe 2008 or 2009 or whenever. Just kidding

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
1.000.001.00

Ran 1 mile at sons race in Provo

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

Ran 5 miles in Boise at wilderness ranch with my son, brother, sister in law and dogs. Nice Forest roads and trails. Saw 3 elk

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

Ran around 6 miles (57 minutes) at Cottonwood Park at my sons practice on grass with my golden retreiver - Denali. Felt pretty good as far as hip and achilles which pleased me - although I know I have to be careful

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From brent on Tue, Oct 09, 2007 at 11:14:36

Michael, thanks for your comments about the marathon. It seems that your getting much better. This is a good time of year, the next few months, to slowly build your base miles. I have heard only increae your miles 10% a week at the most. I am going to try and increase my base to 70 miles a week next year (without getting injured). Hope to see you at St. George next year.

From ArmyRunner on Thu, Oct 11, 2007 at 12:28:40

I'm glad to hear that you missed a big accident because James and Alex cooled down together. It is good that some of the other boys join James for the cool down. I think it really builds the social and team aspect of running.

From Christi on Thu, Oct 11, 2007 at 13:05:36

Hey Michael- thanks for the comment on my SGM race report. I was looking over your race reports and you had a busy Aug & Sept. with lots of GREAT races- bet your son is proud!

Slow milesFast milesTotal Distance
3.500.003.50

4 miles on bike for PT = Ill count 1.5 miles

Ran about 2 miles on grass at Alexanders race helping

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

Ran at Sugarhouse Park on grass for about 5 miles. IT band felt pretty good until end, while right achilles had moderate but tolerable pain

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
2.000.002.00

neighboorhood

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
2.000.002.00

Neighborhood

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
3.503.106.60

Ran at Jeremy Ranch with son and also Denali the Golden Retriever. Was warmer and dryer there than I thought it would be. Ran our 5K route fast for me as training run (around 28 minutes) and then went slower repeating route back to car (35 minutes). IT band hurting on way back as maybe I pushed a little too hard, but U think I just pushed enough to be safe

Shoes: Saucony - 50, Asics - 111, Trail 1 - 50, Trail 2 - 5

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
1.002.003.00

Ran at Cottonwood Park at sons practice on grass

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
2.000.002.00

Biked 4 miles at PT. Also saw sports medicne specialist, he wants me to keep mileage to around 20 per week at this time for rehab - yuck, just when I wanted to run more

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
2.000.002.00

Ran a couple miles on grass at Cottonwood for sons practice

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

Ran at sons practice with my son on grass Sugarhouse 4.5 miles.

Biked 4 miles for PT = will count as 1.5 miles. Have decided next week will be my last week of PT because of money and time off work and will try to do the exercises I need to do on my own

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
8.000.008.00

Ran at work, up City Creek on asphalt. Most Ive run in awhile - 8 miles. Took it easy sinc eits on asphalt and I still have some pain if I push it. Most miles in a week for quite awhile too I think

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
1.000.001.00

Stomach problem - only ran 1 mile at Alexander soccer game. Attended USATF circuit dinner - had speaker on nutrition and son got an award

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
1.000.001.00

Still have upset stomach, only ran a mile on BST at 5K race my son ran

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
8.500.008.50

4 miles on bike at PT, 1 mile on treadmill at PT, 6 miles running on grass at Cottonwood Park - feeling better

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Brent on Mon, Oct 22, 2007 at 23:24:27

Michael, 6 miles, way to work on your base for the winter. Hope your rehab keeps going well.

From laura on Mon, Oct 22, 2007 at 23:48:52

Thanks for commenting on my race, Michael!! I appreciated it. Sounds like your son and your will to keep up with him is keeping you in great condition!! Hope you continue to feel better and better and that your rehab helps you recover completely!! Is it an IT band injury or overuse that you are recovering from?

From Michael on Tue, Oct 23, 2007 at 11:25:09

Laura - I guess it was a combonation of IT band injury probably caused by overuse. Its slowly getting better, but I can tell I need to be careful and not push too hard too quickly

Brent - welcome back, glad you had a neat time in Hawaii. Sounds like you still got abunch of running in there too - however I think you may need to recalc your miles, I think there is a hidden fastblog rule that sealevel miles can only be counted at a 2/3 ratio

Slow milesFast milesTotal Distance
11.000.0011.00

Boss gone - ran 1 hour 45 minutes up State Street to Memorial Grove then up City Creek, not sure how far but Im going to say 11 miles which is very long run for me, if not it should be close to that I would think. Nice fall day, nice autumn colors and was good to run hearing the creek, chickadees (so I guess I got "chicked" as they were allover), scrub jays, robins. I took it easy with my hip and achilles - Im learning - I know if I will push Ill feel it too much. My heart wanted to keep going to the end, but I knew I shouldnt do more. Im learning running is also a science not just a casual hobby if you want to take it serious. Iced down after running - seems to help too

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From laura on Tue, Oct 23, 2007 at 21:33:12

That IS a long run, especially since I thought you were supposed to keep it under 20 miles a week!! ;o) Busted!!! hee, hee

Great job!

From Michael on Thu, Oct 25, 2007 at 01:04:28

Thanks

That is probably more than I should do, but Im trying to be careful and not running fast. I seem to be more in tune with my body and going the speed I need to do so I can prevent injury. Actually I did that mileage again today. Dont tell my physical therapist and tomorrow will be a rest day

Slow milesFast milesTotal Distance
11.000.0011.00

City Creek again 9 miles at lunch

Cottonwood Park 2 miles at sons meet in evening

Felt OK

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

Last day for PT for me. So its now up to me to find the time and dediciation for the exercise and stretching I need to do. Therapist also cleared me for entering the Olympic trails this weekend - OK just one complication - have to find a qualifying marathon and just run 2:22, since I havent ever run a marathon and probably would struggle doing it @ 4hours Ive decided to wait for the 2012 Olympics.

So instead today I just did 3 easy miles and will rest from previous 2 long days

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Brent on Thu, Oct 25, 2007 at 22:28:08

Michael, good sense of humor. I hope the Utah boys do well at the trials.

Slow milesFast milesTotal Distance
10.000.0010.00

Ran City Creek again. Its almost exactly 10 miles RT from the Federal Building to the milepost 3 marker past the gate. Ran into Lyman, one of the fast runner bloggers, a nice guy so ran awhile with him which was fun. Great fall temps to run. At the water treatment area, saw a couple water ouzels - birds that like to bob up and down and even can walk underwater. Had the upper 3 miles of downhill in the canyon to myself - didnt see anyone but the fallen leaves dancing from the wind

Tried my Garmin 305 for the first time, Ive had it but forgot to use it. Still need to read the manual more and learn more about it. It appears I may have gotten a defective one - its distances are alot lower than Im sure Im running and the time speed per mile is alot slower than I know Im running. Its got to be the device, it cant be me (dream on)

Im not running very fast, seems like I only averaged 12 minutes on the uphill and 10 minutes on the downhill per mile. But I know if I push it the left IT band and right achilles will get aggravated. I hear them telling me that if you run any faster, youre going to be sorry. City Creek has a fair grade uphill and  that tires me so my downhill isnt as fast either

Im pleased this week with getting the miles in for me. This is my 4th day this week of more than 8 miles. Alot for me. My schedule has luckily worked out for me this week - it is challenging at times. I can tell Im tired from the running - my upper legs feel very tired and my mind is feeling sleepy. Good improvement for me

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Race: American Fork Halloween (3.1 Miles) 00:26:22
Slow milesFast milesTotal Distance
0.103.103.20

Ran with son (Falcon) in evening race (7pm). Ran OK. This wasnt so much for me to race more just to run. I was in my typical 26 minute category and top 1/3 of total runners which I seem to have done alot this year. Dont know exactly where I placed. Garmin had race slightly short. Ran with stomach ache and I have a little trouble seeing at night (ie the road cracks). Pushed myself a little but still ran with some caution. Seemed Ok afterwards. Got about 48 miles in this week which is good for me

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From brent on Sun, Oct 28, 2007 at 22:16:29

Michael, 48 miles this week and you are doing fine? Good job on the 5K. There is a 5K race with dogs, maybe they can race?

From Lybi on Mon, Oct 29, 2007 at 11:35:48

Wow Michael! I am super impressed at your weekly mileage. You're the hero.

Good job on this 5K. No pain or anything, right? You are going strong! Excellent.

From Michael on Tue, Oct 30, 2007 at 16:51:03

Thanks

Its probably more miles than I should do, but since Im not pushing the pace I think Im OK. I still feel pain, but my body seems to tell me to slow down and not go over that threshold. I lucked out with more mileage last week because boss was gone so I could take longer lunch breaks. I have trouble getting a consistent schedule because of varying work schedule and sons/wifes schedule/needs. Im slowly working on trying to be more consistent, but my miles per week seems to be sometimes up or down depending on my schedule

Slow milesFast milesTotal Distance
4.500.004.50

Ran in Dimple Dell with my Golden retreiver Denali and son Alex for about an hour - it isnt a fast run as the sandy soil and hills slow you down. I had been thinking before that this was 5.5 miles but my Garmin said 4.5 miles, although I think it is equivalent to the 5.5 miles because of conditions. It is starting to get muddy in spots and you have to dodge the land mines from horses in sections

Shoes: Saucony - 75, Asics - 111, Trail 1 - 51, Trail 2 - 5, Work - Unknown (but has high use)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
6.500.006.50

Son at practice inside on track at Olympic Oval in Kearns. I prefer outside so ran an hour on the grass there - its quite a large field - can do loops of almost 2 miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Lybi on Tue, Oct 30, 2007 at 20:46:17

Wow that sounds nice! Grass is so much softer on the joints. You've been getting in a lot of miles. Great job!

Slow milesFast milesTotal Distance
5.000.005.00

Ran with son and golden retriever at Cottonwood Park on grass

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
5.504.009.50

Ran City Creek. 4 miles up took 45 minutes and 4 miles down took 35 minutes. I hustled more on downhill so that was a good time for me. Will run about 1.5 miles tonight on kids cross country run getting that ready

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Brent on Fri, Nov 02, 2007 at 14:28:30

Michael, your an animal, great run. Hey, you need to describe the pretty leaves, etc. Way to go on the hard workout.

Slow milesFast milesTotal Distance
1.000.001.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

Ran 60 minutes at Cottonwood park with son and dog - nice warm wethae rfor November day

Son got 2nd in State meet here yesterday. Always seems strange to me that the younger kids run so laten in year compared to high school. Seems like with colder weather it would be better for kids to run and quit the season earlier. Also at races they seem to have it backwards, the smallest kids run earliest in the morning when it is coldest and there is more frost and ice while the older high school kids run in late morning to afternoon when it is warmer and frost has melted away. Seems like it should be reversed but what do I know - maybe there is some reason for this logic

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Comments
From Brent on Sun, Nov 04, 2007 at 21:05:56

Michael, your right on, the fall days are great to run. Also, great to run when no pressure for races, just base easy miles. It seems you are enjoying the same experience. I am trying to take Sasha's advice and get my base miles up.

Slow milesFast milesTotal Distance
4.001.005.00

At sons practice at Murray Park. Kind of funny, I had my Garmin on and when I decided to quit running I had exactly 5.00 miles on it - like I planned it.

My right IT band is hurting now (it was my left before). Need to do a better job of my PT exercises

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
2.500.002.50

Buttercup Park with son and dog.

Icing down IT afterwards

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
4.000.004.00

Ran with Alexander and Denali Golden Retriever at Cottonwood Park on grass. Right leg sore. Polluted air in the valley bothering us

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
4.001.005.00

Ran mainly on grass at Sugarhouse Park at sons practice, nice evening temps but bad air to breathe 

Shoes: Saucony - 104, Asics - 111, Trail 1 - 51, Trail 2 - 5, Work - Unknown (but has high use)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Race: Sandy Turkey Trot 5K (3.1 Miles) 00:25:11
Slow milesFast milesTotal Distance
0.503.103.60

Ran probably my last 5K of the year and was pleased to get a PR for me of 25:11, so good way to end the running races as not sure there will be anymore Ill get in this year. I ran as a bandit so its not official time, but it was the time on my garmin. I stepped off to not cross finish line so I wouldnt mess up the placing. Not sure where I would have placed in my age or overall at this time. Garmin had it slightly short at 3.08 miles. Race was a out and back on city streets and paved trails. I dont care for out and back as much as a loop race

It looks like I got slower in the race by the mile, I was 7:44 for mile 1, 8:18 for mile 2, 8:35 for mile 3. Weather was great for a November race, around 50 degrees. My injuries seemed fairly good - left IT and right achilles did not bother me, although right IT bothered some and slowed me a little. I iced it down some when I got home. I had very stressful day before but thought I had slept OK. Attitude was so-so, I pushed myself some, was about 50/50 in the number I passed vs those who passed me. As I tired my attitude wasnt ideal and I let that slow me too much.

I know my age group was won my the speedster Brent Barney on the blog. Finally got to meet him and Slyvia briefly. He ran a good race and has always given me good encouragement. Last year I ran 26:25 so being a year older thats a good improvement. Looks like I would have been around 53rd of 246

Son won his age group at 20:11 and was about 10th overall. Have trouble convincing him to dress less warm - he being only 10 and thin tends to get cold easy before the race begins and being stubborn he doesnt listen to me that he will warm up once the race starts. He was disappointed that they didnt even give out ribbons for division winners so I stopped and bought him a blue ribbon. They didnt even give the overall winners a prize. I think the winner was a fast 15:02 - Josh Mcadams. The only prizes they gave out were a few prizes that had pre-drawn names. Didnt matter to me being a bandit, but my 10 year old was disappointed.  I know I know some dont like bandits but I dont care, I pay most of time but cant always pay for 2 so I just run for fun and try not to interfere

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Tom on Sat, Nov 10, 2007 at 20:43:53

Nice job on the race and PR! Congrats to both you and your son.

From James on Sun, Nov 11, 2007 at 00:06:49

Glad I didn't run that race today. Next time go to Tremonton for their Turkey Trot, I was amazed at what I got for a dollar. That ticks me off when races don't give awards and prizes, people should be rewarded for their efforts.

Nice PR, and everyone has run bandit before.

From Lybi on Sun, Nov 11, 2007 at 00:39:35

You rebel...

Way to PR! Great job Michael, Sorry that they were cheap-skates on the awards. You and your son are quite a team!

From Christi on Mon, Nov 12, 2007 at 17:23:31

Congrats on the PR!!! Was this a PR for your son too? You sound like a great dad buying your son a ribbon afterwards & everything. Hopefully whoever put on the race today will get the hint and give out awards next year.

Slow milesFast milesTotal Distance
7.000.007.00

Ran Dimple Dell Park this morning with Denali Golden Retriever. Trail is getting too sandy from horse use, need some moisture or freezing to hardened it off. I run too slow in sand. Some of it is in wood chips though which are easier. Lesson learned - if you run down a sand hill you may have to run back up it

Kept seeing scrub blue jay birds - they always seem to be screeching at me probably saying something like "get moving faster chubby". They have nice blue color. Also I see alot of magpies with their neat black and white pattern - their call is like a laugh and seem to be saying "You call that running thats a laugh". What do birds know anyway. Unless you can fly like my son (Falcon). I guess it could be worse - Alfred Hitchcocks movie "The Birds" - that could make me run faster.

Nice views of the mountains and approaching storm.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Brent on Sun, Nov 11, 2007 at 14:03:29

Nice, descriptive run today, a day of watching nature instead of our watch, is often the best day of running. The race yesterday was real disappointing for the young runners, you son, and others. I don't know the lesson learned from yesterday, except, your personal reward will always be your effort put into the race, regarless of place, trophy or pats on the back. You can run you best race ever and your only reward may be your own effort. I have had many races like this over the years. But, I always enjoy seeing the awards given out and the pleasure on the faces.

Slow milesFast milesTotal Distance
5.000.005.00

Ran at Murray Park with son's practice, nice evening run but too much on asphault/cement. Right IT band bothering me - need to work on my self PT

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Paul Ivory on Tue, Nov 13, 2007 at 18:27:28

Michael, thanks for the note on my blog. I ran a lot of races this past couple of months in preparation for my marathon last Sunday. Fortunately I was able to stay healthy through all of this, which is such a key to keeping a runner happy.

Looking at your running goals and all that you are doing I would say to keep it up. Our Monday evening running coach, Donnie, says that "showing up" is 100% of what it takes to be a runner. Once you show up for your runs then you are on your way. If you don't show up you don't get any benefit of running. Lots of my runs are with my running friends and that sure makes it easier. At my age I also try to generally take a day off between my runs. I know Sasha likes to have blog runners go 6 days a week, but at my age I'm trying to focus as much on recovery days as the effort running days. Whatever you do, enjoy, Paul

From Brent on Wed, Nov 14, 2007 at 14:21:05

Michael, goofed up 5k in Sandy. Last time we will run the race. I sent them an email about several issues with the race to hopefully urge them to make it a better race in the future.

Slow milesFast milesTotal Distance
2.000.002.00

2 slow miles with son and dog at Cottonwood Park on grass as son reviewed regional race course. Right ITB starting to bother me a little so taking it easier

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Brent on Thu, Nov 15, 2007 at 20:07:31

Michael, are you signing up for the Moab half marathonor 5 miler? Now is the time.

From Michael on Thu, Nov 15, 2007 at 23:54:50

No, cant at this time, nice area would like to go but thats the same week that my son is in the state basketball championship at least has the last 2 years so I imagine he will be again so its too hard to know so far in advance

Slow milesFast milesTotal Distance
5.000.005.00

Have no idea how much I ran today but it feels like a half marathon. Helped USATF setup regional championship XC course - worked 7 hours including setting up flags, pruning branches, picking up debris, filling holes, and blowing leaves off about 4 miles of course, Im darn tired and I know I had to get several miles in. But its for the kids and thats who counts. 4 of us did almost all the work. I wish other runners would help the kids. Anyway there is alot of top runners from Arizona, New Mexico, Colorado, Texas and of course Utah - there are several hundred here. Am excited to see my son (Falcon) run against these other top runners - its going to be tough but he can do it, he has worked hard and will do his best. Its amazing checking the web for USATF how many ast runners there are. Fastrunner Blog runners beware - youve got alot of competition in the future coming

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
1.000.001.00

Cottonwood Park

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Comments
From James on Sun, Nov 18, 2007 at 02:09:53

How did your son do? I don't know his real name so I couldn't look him up on runners card.

My race today was fun and overall place didn't matter. And yes they do give away big birds. Sounds like you have done several races in northern Utah.

From Michael on Sun, Nov 18, 2007 at 20:50:20

My son did OK but not as well as we hoped. He got 11th so got a medal. He was the 2nd runner placing for his team so surprizingly they won the team championship and he got a trophy. So he qualified both individually and team wise for the Nationals. The down side was that he was well rested but had a so-so time (12:38) - he had run the course earlier in regular meet (12:02) - not sure why he was abit slower although his form didnt look great. It was still a good improvement - last year he was 19th. Now to Kansas for Nationals - December 8 in the midwest, hope we luck out weatherwise

From James on Sun, Nov 18, 2007 at 21:39:13

I saw Alexander Barry in that place, so now I know the true identity of the Falcon. I am sure his form was off because he had put a lot of pressure on himself. It is hard for a lot of runners to relax in a big race, and especially hard when you are that young. Looks like he did good though, have fun in Kansas in three weeks.

Slow milesFast milesTotal Distance
5.000.005.00

Ran with son, a friend of his, our Golden on a recovery run (from my sons race) in Mill Creek. His friend (a non-runner) will probably not run again with us (even though we ran on slow side) - the kid was totally dead afterwards. He was noisy before running and totally silent after running. Great day for running, think it was close to 70 for late November, we ran a loop that came right out at 5 miles. Parked at winter gate (Maple Grove) in Mill Creek then up the road to Elbow Fork then on Pipeline Trail back to road by Burch Hollow, then back up road also using ski by-pass trail back to car. A very pleasant run, nice temps, a fall/winter forest (but no snow).

Left calf has been sore last 3 days for some reason

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Brent on Mon, Nov 19, 2007 at 19:07:37

Elbow Fork and pipeline, nice run, I bet is was beautiful. It is a little scary in a couple of places when you look down. Sounds fun. It seems your getting the miles in if you could just get rid of some of the aches and pains.

Slow milesFast milesTotal Distance
4.000.004.00

Ran at Murray Park at sons xc practice. Will be in Washington State next few days so hope to run the logging roads by my Moms if the rainy Western Washington weather cooperates

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
6.100.006.10

Ran on logging roads behind parents home near Montesano, Washington. Temps OK a little cool, low 40s but not raining. The road has a couple of killer hills. Nice  and forested, lots of green. Saw ravens, oregon juncos, steller blue jays and geese. Ran to Lake Slyvia with son

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Brent on Wed, Nov 21, 2007 at 20:07:52

Michael, sounds awesome and a great workout. Have a nice thanksgiving.

From Dale on Wed, Nov 21, 2007 at 20:55:26

Nothing like a run thru WA State forests. Only bad times are when the hunters are out in force or when they're clear-cutting!

From Michael on Thu, Nov 22, 2007 at 20:00:57

Yeah unfortunately they are getting ready to cut the trees here behind ny parents, they are putting in the "landings" for the logs now. Its a shame as its been a nice forested shady area but I realize it is private forest land. Nice weather for Washington in late November - usually its alot of hard cold rain at this time which can limit the running

Slow milesFast milesTotal Distance
6.000.006.00

Happy Thanksgiving

Went to the ocean this morning, a nice day for Washington in November - my boy looked for shells

Ran the logging roads again, abit cool so hd gloves and hat because of shade, but still comfortable, a little ice in the puddles. Saw a couple elk, some geese and somne neat great blue herons

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
7.500.007.50

Ran  4 miles on Washington logging roads, was 25 degrees and dressed to warm, road frozen. will run more tonight. I think a mile on logging road is more difficult than other miles as they seem to have alot of u[s and downs of steep grade. Some pain from right IT

Shoes: Saucony 119, Asics 111, Trail 83 Work - ?

Ran 3.5 more miles tonight under full moon through the Forest - son thought it was a little spooky but it was plesanat for me

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From sarah on Sat, Nov 24, 2007 at 09:27:59

Sounds like you are having a lovely vacation.

Slow milesFast milesTotal Distance
5.000.005.00

Back on the logging roads again - I try to do different ones each day, this one was definately a steep hill climber. It seems like a mile on a logging road is equivalent to 1.5 miles on flats - I though it was me, but even my fast running son thinks the logging road mile is harder. No frost, but was cloudy with cool air. Got divebombed by a couple of blue jays who then squawed at me I guess to riidcule my running style. Seattle Marathon I guess is tommorow - Id probably win it with my Utah running training, but I think Ill pass on it until next time. Seems strange time to have marathon in western Washington as usually this time of year is cold steady rain

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Comments
From Brent on Sat, Nov 24, 2007 at 13:29:45

Too funny, good read on your blog. Keep up the hard trail workouts, they will pay off and make your legs stronger.

Slow milesFast milesTotal Distance
5.000.005.00

Ran at sons running practice last night at Murray Park under lights. My hands were freezing with the cold weather change. It will be a challenge getting out in the winter, but hopefully I will do better. I hate wearing tights or wind pants, I can bundle up my upper torso, but like my legs free in shorts when running. Maybe I need to adjust my attitude there

This will be Falcons last running practice, he has got basketball almost everyday, will try to get him a little running on the side if weather cooperates. December 8 for Nationals in the Midwest seems abit unreasonable - I dont know why they cant have things earlier in the year and why not at least have it in a warmer place, hopefully we will luck out with tolerable weather but we could have a blizzard with midwest winds. I realize they move it around the Nationals around the country and it depends on who bids for it. I suppose they want the high school kids to participate after their high school races

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Slow milesFast milesTotal Distance
1.000.001.00

Im going to go into winter blogging mode and probably just blog off and on until spring. Not sure yet how much running Ill get in, but hope to do more than last year and somewhat on a regular basis. It will be effected somewhat by weather and daylight as I go to work when its dark and come home when its dark usually. Falcon (my son) will only be running until Nationals Dec 8 and then his running will also be more limited since he has basketball almost everyday - I got some of my running in during his running practices. Ill try to run some while he has basketball practices. Ive also got alot of demanding personal issues to take care of now too that is effecting me so that will limit my blogging. Probably wont be any races although we may try some of the Salt Lake Track Club and Striders winter races if there arent conflicts with sons basketball and maybe the beat the new year race if we want to face the cold. I plan on to keep running and become better just need more time for some other stuff so will limit blogging for awhile

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Comments
From Brent on Fri, Nov 30, 2007 at 21:59:27

Hey, Michael, keep in touch, always a little time to blog. Also, keep up all that conditioning you have gained if possible. I will miss your sense of humor. We signed up for the striders races, may see you there.

Stay Cool, B of BS Rools out

Slow milesFast milesTotal Distance
605.7590.40696.15
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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