Every Race is an Adventure!

Cross training - basketball in PG with Andrew and company.

6.1 miles @ 9:48/mi.  Murdock trail north solo.

The holidays with lots of snow followed by frigid temperatures really hampered my running. The rest is probably okay because my legs were feeling tired.

The days are slowly getting longer. I hope I can keep running through the difficult months of January and February.

5 miles @ 10:21/mi  Just keep running. Just keep running. Just keep running.

5.6 miles @ 10:17/mi.  Murdock trail north with Kevin and his daughter Katie.

Very enjoyable having such pleasant company. The bright moon was beautiful.

6.1 miles @ 10:23/mi.  Murdock trail north with Kevin.

The temps are a bit warmer, but it felt colder almost. I think the humidity has been high.

6.1 miles @ 9:48/mi.  Murdock trail north solo.

8 miles @ 9:13/mi  Murdock trail north with Wayne, Kevin, and Alex.

It was great having Wayne along on a run again, and having Alex run with us was a extra bonus. Alex is a soccer player, not a runner per say, but I don't think he broke a sweat on the run.

This was mostly an easy social run, but I threw in a quick mile on mile 7 (7:47/mi).

6 miles @ 9:28/mi  Murdock trail north with Kevin.

6.1 miles @ 8:55/mi  Murdock trail north solo.

I pushed at marathon pace today. There was a light covering of snow in some areas but the trail was mostly just wet with the temps just above freezing.

I pushed the last 0.2 miles @ 6:53/mi. It feels good to see that 6, even if it's only for 0.2 miles.

6 miles @ 9:55/mi  Murdock trail north solo. Easy day easy.

I tried out my new running pants and shoes with success.

I feel like I got a good deal from Running Warehouse (http://www.runningwarehouse.com). I got two new pairs of Saucony Guide 7's for $64 each, and $80 Asics running pants for $40...plus 15% off using coupon code FB15D...and free shipping.

One of the pockets in the pants wasn't stitched all the way across. It was easier to slip stitch it myself than to return them. Both my mother and my wife have worked in sewing factories in the past. It's hard/boring/tedious work. I have compassion and can forgive a mistake here and there.

6 miles @ 9:06/mi  Murdock trail north with Kevin.

A little colder this morning.

6 miles @ 8:44/mi  Murdock trail north solo.

I found myself alone this morning. I didn't really feel like running fast, but I decided to throw in some random ~20 sec uptempo fartlek intervals throughout the run. That resulted in me running the slower portion of the run faster as well.

The first warmup mile was 9:57. Then I started inserting the fartleks and ran the next 3 miles in 8:44.43, 8:45.83, and 8:44.01 (all within 1 sec of each other). The next mile I chased a runner ahead that I was slowly gaining on and ran that mile in 8:21. I continued the next 0.4 miles to the steps where I leave the trail by Kevin's house @ 8:15/mi. I rolled the next 0.4 miles down to the 4-way stop @ 7:45/mi, then pushed the last 0.2 miles level @ 7:13/mi.

Those little fartlek pushes at the beginning really got/kept my tempo up. As I passed that runner late in the run I thought this was good training for passing competitors in a race. I always like to pick up the tempo a bit as I pass so they don't try to come with me.

10 miles @ 9:25/mi.  Murdock trail north with Wayne.

Very enjoyable run with Wayne on a cold, sunny morning. Wayne's been recovering from an injury but has managed to do a little running, and basketball cross training. I was pleased to see him hold sub-9:30 pace for these 10 miles. I think it's been a while since he's run that far. 

Thanks to Kevin and Wayne this was my first 40 mile week since St. George last October. Kevin wanted to run Friday so I got out for 6 miles when I normally haven't been running on Fridays, and this morning I was prepared to only go 8 with Wayne but he chose to go 10.

If we can stave off injury, I think Wayne (3:55), Kevin (3:30), and I (3:40) all have a chance at BQ times at St. George this year. I finished in 3:47 last year, and Wayne and Kevin were both in better shape than I was until they got injured.

Looking forwrd to the adventure of a new running season.

10K: 49:34 (6.2 miles @ 7:59/mi)  Murdock trail north solo.

Being a holiday, I decided to sleep in today. I knew I was risking not running later, but there was also the possibility or running in mild weather in the sunshine. I finished up the day's projects and was able to head out for a run at 4:45pm. It was about 41° and sunny...really nice.

I told Karen I was tired from working and needed a relaxing break so I was going for a 6 mile run. As soon as I started I knew I wanted to go uptempo. I was thinking it would be good to see if I could hold 8:30-ish pace for 6 miles.

The first mile has a short but steep climb up Main St. then some lesser uphill to the trail. When I saw that I ran it in 8:35, I felt more confident about breaking 8:30 for the run..then I ran miles 2 and 3 in 7:52 and 7:58. I was at 8:07/mi overall when I turned around just past 3 miles.

I knew the uphill at the beginning would be downhill at the end, but as I turned around I realized I'd had a tail wind, and I already knew it was slightly uphill on the way back (the water runs the other direction). I figured if I could hold the 8:07 pace average for miles 4 and 5, I might be able to pull it down to a sub-8:00 average by the end.

I ran miles 4 and 5 in 8:04 and 8:07. I held 7:50/mi for the first 0.65 of mile 6, still on the trail. I then headed down 2000 N, then little up/big down Main St. Mile 6 split was 7:37/mi...over pace 8:01/mi. Because I had gone past 3 miles before I turned around, I still wasn't home, so I decided to go to 6.2 miles, a 10K. I ran the last 0.2 miles at 6:40/mi. Final overall 10K pace: 7:59/mi. Victory!

After a quick shower I really did feel refreshed and renewed. Then Karen walked in with pizza from Pizza Hut. It's wise to enjoy the good times when they roll around. I'm off to enjoy my pizza now.

6 miles @ 9:50/mi.  Murdock trail north solo. Easy day easy.

6.2 miles @ 9:58/mi.  2000 N up to Dry Canyon trailhead.

The roads were clear, so despite the 16° cold I took my headlamp and decided to run up the big hills today.

My weather app said "feels like 1°" in the morning. I didn't feel up to getting out after work either.

I did do core excercises in the morning.

6.1 @ 8:43/mi.  Murdock trail north solo. (last minute decision to run)

Since I skipped running yesterday morning, and again in the evening, I decided I needed to get out this morning. I chose to push miles 3 and 5 at threshold pace and try not to slow too much after each one.

Splits:
Mile 1: 9:45  (includes 0.6 miles up to the trail)
Mile 2: 9:09
Mile 3: 7:42
Mile 4: 9:25
Mile 5: 7:40
0.5 to trail exit: 9:51/mi
0.4 coasting down to neighborhood: 8:10/mi
0.2 final kick: 6:36/mi

I felt strong. It felt good.

11.2 miles @ 9:03/mi.  Murdock trail north with Kevin.

It was a little on the cold side this morning, but I was dressed well and it was great to get in a long run with Kevin. And I'm pleased with 9:03 pace on a cold day when I was just trying to run steady, not fast.

My left rib is still pretty sore at times. I injured it when I fell playing basketball 3 weeks ago. At least it usually just aches after I exert myself and doesn't really bother me during runs.

6.1 miles @ 9:15/mi.  Murdock trail north with Kevin.

6 miles @ 9:14/mi.  Murdock trail north with Kevin.

Our pace was about the same as yesterday, but yesterday felt hard and we didn't talk much near the end. Today we were comfortable and coversational to the end. Interesting.

6.2 miles @ 8:31/mi.  Murdock trail north solo, via Main-2000N

Kevin said he couldn't run this morning, so I skipped going by his house and went directly up Main to 2000N to the trail. I used the 0.5 mile up to the trail as warm up then pushed uptempo the remaining 5.5 miles.

0.5: 9:55/mi
Mile splits: 8:16, 8:22, 8:23, 8:44, 8:35 (slight downhill out, uphill back)
0.3: 7:51/mi (down from trail)
0.2: 7:06/mi (4-way stop to home)

Good run for me. Great way to start the day. I enjoyed the milder weather. I started with zipped up collar, headband, and gloves but unzipped and removed the headband and gloves by the end. I also didn't wear my calf sleeves this morning. My legs feel pretty strong (knock on wood).

6 miles @ 9:14/mi.  Murdock trail north solo.

I skipped running yesterday morning because of the Count of Monte Cristo, and nearly skipped again this morning for the same reason. I've been reading the book and last night Karen and I attended the American premier of the musical at BYU. I missed yesterday to finish reading the book before the play (and because my daughter late the night before had asked me for a father's blessing the next morning), and after being up late last night when the alarm went off this morning I turned it off and got back in bed.

At 5:25 I was still awake so I made a quick decision and by 5:32 I was on the street running. It was mild this morning, with the streets wet after a rain, and with cool, clear air. I didn't push but just held a steady pace throughout as I pondered the "wait and hope" message of the Count of Monte Cristo, and other things, and greeted an occasional runner or biker. It was nice.

8.8 miles @ 9:50/mi.  South Fork canyon (Vivan to Trefoil) with Wayne.

With the mild weather Wayne and I decided to run up South Fork this morning. There was some black ice in spots, and a little white ice/snow near the top, but the road was mostly pretty clear. The trees on the mountainside were frost coverd, but those down nearer the road were not. Some had drop of water on the tip of each branch that looked pretty cool as they reflected the light. It was overcast, and a little chilly, with temps in the upper 30's.

We didn't push going up, or the first part coming down. I did push the last 3 miles down, with splits of 7:37, 8:03, and 7:32. I held pretty consistent effort; the split differences reflect the ups and downs.

It was a good run. Running up the canyon was a nice change. I enjoyed Wayne's company. We missed Kevin, who was with the Boy Scouts at Klondike.

With the relatively mild weather, January was a good month for running. I ran 148.8 miles and ran 24 of 31 days, all of them outside.