Every Race is an Adventure!

Larry decided to run 13 miles with his wife and her friend this morning, so that left Wayne, Kent, Kevin and me to run the Tuesday 2000 N hill route in reverse. I felt okay, but I was the last one up the first hill, the second to last up the big 2000 N hill, and the last one to the finish corner. I still feel good about the run. It's good to see the others running so well.

I told them to enjoy beating me while they still can. I was trying to challenge myself more than challenge them.

Kent and I drove to the mouth of Provo Canyon and met Wayne at 5:00am to start a 16 miler. We were expecting Larry and Kevin to join us this morning. We missed them.

We stayed together up to Vivian. I needed a potty break so I told them to go on ahead. I could see them about 100 yards up the road when I started, but I could never close the gap. We proceeded up South Fork until we got to the 8 mile mark. They actually went a bit farther and were on their way back down when I hit 8 miles and turned around to join them again.

I managed to stay with them until we got back to Vivian, but my knee, heel, and hip were beginning to complain, especially my hip. On the return trip from Vivian to the parking lot they gradually pulled ahead of me until I couldn't see them anymore. The miles got harder and harder for me. I felt like I was just hanging on at the end of a bad marathon day (like UVM a few weeks ago). With a mile or two to go, I saw Josse and a couple of her friends. I think she said they were marking a course for a race. I stopped briefly to say hello. She's visibly pregnant. I felt a lot like I imagine it feels for a pregnant woman to run...like I was carrying another person. My mile 15 split was actually 10:07...that's pretty slow.

Wayne had run the three miles to Timpanogos Park at 7:10/mi. He's been training hard and it's paying off. He ran back to find me and we ran the last mile or so in together. After stopping at the fountain of youth for a refreshing drink, I picked up the pace the last 0.75 miles and managed an 8:42 split for the last mile...still slow, but faster than 10:07.

I think 16 miles was probably farther than I should have gone today. I think my body is still recovering from my abuse of it in June. Still, I feel like I'm rebounding and I'm optimistic.

Today's running was much more encouraging than Saturday's. Larry, Kent and I ran to the THS track for interval training at 7:15am. Kent and I did five 1/2 mile intervals with a 1/4 mile rest in between. Larry did 1/4 mile intervals.

My 1/2 mile splits were 3:17, 3:26, 3:30, 3:29, and 3:15. We always try to make our last interval the fastest. When I went too fast on the first interval (first lap was 1:30) I was concerned I wouldn't be able to do it, but on the last interval I managed to pull out enough of a kick on the last straightaway to make it.

I would prefer my splits to be closer to 3:00 than 3:30, but last Monday, after a week of no running, I was so stiff and sore I couldn't even get down to a 9:00/mi pace when I tried to push the pace (at the track, but I wasn't doing intervals). On Saturday's 16 miler I only averaged 9:39/mi and again felt stiff and sore. Getting a few intervals in at 6:30/mi to 7:00/mi pace, relatively pain free, was encouraging. It's not so much where you are on the path that matters, but the direction you are heading and that you just keep moving forward.

I ran the reverse 2000 N hill route with Larry, Kent, Wayne, and (a little late coming) Kevin. I felt pretty strong, especially pushing up the big 2000 N hill near the end. I tried to pick up the pace just a little on the downhill to work on my foot speed a little, but my body didn't like it too much, mostly my right heel and right hip.

I can't seem to shake the pain in my heel and my hip. My left knee is also still bothering me a little, but it's bothered me most of my life and it doesn't have me too concerned. I tried playing tennis with my family on Monday. My hip was pretty stiff, and whenever I tried to change direction quickly from right to left my right heel hurt pretty badly. I still managed to beat my two young adult sons, but I it hurt so much I decided not to run the next morning.

I was in a 4-man best ball company golf tournament early Wednesday morning so I didn't run that morning either. I play golf and tennis about once a year whether I need to or not, and it shows. I used to do both more regularly, so there is some muscle memory, but I'm mostly not so good...but I have fun.

Kent's wife Melinda drove us up to Trefoil then Larry, Kent and I ran home from there. It was a beautiful morning for a run.

Just as we started I decided I'd better visit the nearby portapotty so Kent and Larry went on ahead. My goal today was to push the pace a little the 10 miles from Trefoil to the mouth of the canyon, so having to chase them at the beginning gave me a little extra motivation.

I caught them between about 2 miles down South Fork. I was cruising at around a 7:00/mi pace so I decided to keep going. I ended up averaging 7:02/mi for the 4.3 miles from Trefoil to Vivian. It was by no means a PR, but the pace was about twice as fast as that same stretch at the end of the Squaw Peak 50 last month. It felt good to be able to generate a little speed again.

After a quick drink of water I decided to continue on down towards the mouth of the canyon. I back off the pace just a little to try to avoid running 10 minute miles at the end like last week. I ran the first mile after Vivian at 8:11. I knew the following miles were a little faster so I set my goal at averaging 8:00/mi or faster the 5-ish miles down to the fountain at Timpanogos Park. I ended up averaging 07:54/mi.

I decided to visit the restroom at the park. When I got back to the fountain Kent was just arriving. I told him I wanted to run 7:30 pace or faster the last 3/4 mile stretch to the mouth. I averaged 7:14/mi. Overall, I averaged about 7:30/mi for the 10 miles from Trefoil to the mouth. Again, it is not a PR, but for how slowly I've been running of late, I was feeling quite pleased.

It didn't last. I told Kent I was going to jog back until I met Larry, but it didn't take me long to change my mind. My hip had tightened up and I couldn't generate any speed at all. My feet also felt tired and I felt the beginning of a blister on the ball of my left foot. We still had 3 miles to go to get home, so I slogged back to the mouth of the canyon to wait for Larry. I didn't have to wait long, but it was long enough. My hip was so stiff and sore that the last 3 miles home were very hard and very slow.

I was struggling to keep up with Kent and Larry anyway, but then they started talking politics and pulled away. Even taking the diagonal shortcut past the high school I still finished well behind them. I was just glad to be finished. After averaging 7:30/mi for 10 miles, my splits for the last 3 miles were 11:32, 9:52, and 10:25. Part of its probably fitness, but I think a large part is my dang right hip (inflammation, arthritis?) and right heel (PF pain). When they decide they've had enough they seem to put the brakes on and I feel like I'm running through drying concrete. The hip has been hurting off and on for almost two years now, the PF pain in the heel off and on since January. Enough already. I'm seeking inspiration on how to proceed forward, but I'm optimistic that sooner or later this too shall pass.

Track work with Larry and Kent. I'd call it speed work, but it's not all that speedy. I think of it more as "focus on form" and "push the pace a little faster than a normal training run" and "maintain form and hold pace even when it becomes difficult" work.

We bumped up from 5 to 6 1/2 mile intervals today. My heel and hip were sore and stiff this morning so I was a little slower than last week: 3:44, 3:32, 3:36, 3:31, 3:35, 3:19.

It was only a few years ago I averaged about this pace for the entire St. George marathon. Sigh.

Wayne, Kent and I ran the 2000 N hill route. We held a pretty steady pace. Nobody felt much like pushing the pace, and that was fine by me. The morning was beautiful, the weather pleasant, and the conversation engaging. But we still missed Larry and Kevin.

Water tank hills with Larry, Wayne, and Kent. It was a beautiful (and a little bit warm) early morning.

As we took the sharp left turn up to the parking lot to begin hill #2 I noticed a runner coming up behind us at a pretty good clip. I realized I had been in talking mode instead of working mode. I wasn't about to just let him blow by so I switched to work mode and began to pull away. I later found out he turned off at the parking lot, but at least he got me moving. I climbed the 5 hills in 17:20...not a PR but pretty good for me.

I continued up to the 3 mile point then turned around and ran until I met up with the others. We took it easy back down until the last fast half mile from 400 E to Main on 1600 N. Kent was a little ahead and began to pick up the pace. Larry was just starting to say something. I said, "Talk fast or run fast", as I accelerated to cruising speed. I felt pretty smooth and fast (for a change). I felt a little pain in my hip and heel that kept me from going all out, but I was pleased to see that I averaged 6:39/mi for that half mile.

Today's run was enjoyable and encouraging.

2000 N hill route in reverse with Wayne and Kent. Gratefully, none of us felt like pushing up the hill very hard. I pushed yesterday kind of hard, so we'll call this a recovery run.

Kent and I ran the Wil's Pit Stop loop with 4 additional miles up Provo Canyon. We managed to avoid the heat until the last few miles home. Those miles were tough, but we endured.

Kent and I did 6x1/2 mile intervals this morning. Some days just seem harder, and today seemed to be one of those days for both of us. It seemed warm this morning, and my legs also felt a little sluggish.

My times for the 1/2 mile intervals were 3:39, 3:41, 3:28, 3:39, 3:42, and 3:23. These times were a little slower than previous weeks, but mentally I felt like I did a little better.

I've been using my new foam roller for a few days now. It seems to work out the knots in my calves even better than "The Stick", but it seems to be helping the most with my hip. I finally feel like I'm able to get to the hot spot in my hip that has been hurting for years. As I've been able to roll it out, I feel like it's helping. Time will tell.

Another warm morning, though slightly cooler. Larry, Wayne, Kent and I ran the 2000 N hill route. Part way up the big hill I decided to take off and push to the top. I felt pretty good and pulled a little ahead, but I could still hear Wayne and Kent not too far behind, talking comfortably as they hung not too far behind. We ran together down the hill and north into Lindon. When we got to the next hill Wayne and Kent paid me back and out pushed me to the corner. Again we all ran down the hill together. Shortly after we turned south at the corner we noticed that Wayne had quickly pulled away. I was impressed at his pace, but decided to at least make the effort to catch him. I couldn't close the gap, and was relieved when he reached the stop sign and turned back. It turns out it was just a little fartlek.

It was a good run. It was nice to have 4 of us out. Kevin stopped by as we were talking after the run. He had worked out with his daughter this morning. What a blessing to have to have such a good group of men to run and associate with.

We expected Wayne and Larry to join us, but Kent and I went up the water tank hills alone. We ran pretty well, but neither of us had that extra gumption to push really hard. I'll credit the headwind up the hill, with a nod to the higher than normal humidity, with maybe some lingering effect from recent runs. Like after most recent runs, I'm covered with sweat with water dripping off the brim of my hat. It reminds a little of running in Ohio, but I just checked. The humidity here is 52%, the humidity there is 83%. I withdraw my complaint. What a beautiful morning!

Just Kent and I again. Reverse 2000 N hill route. Some training runs are just training runs. We worked pretty hard but nothing noteworthy.

We met Larry near the end at the bottom of the 2000 N hill. He tried running a little on his pulled hamstring, but without much success. He said the other two times (in 20 years) he's pulled his hamstring he was okay a couple of days later. I hope that's true again.

Kent, Kevin and I left at 5:00am to beat the heat on our 18 mile Fort Utah run. Apparently Larry's leg was still bothering him because he didn't show. We missed Wayne as well.

Kent and Kevin both had GI tract issues during the run, but other than that it was an enjoyable run. We started early enough that we didn't get sun until about mile15. We stopped at Macy's for sports drink, but I had just taken an eGel a little before that so I opted for water from the fountain.

Kevin had to stop again just before we got to University Ave. Kent and I didn't think we could stop and get going again so we went on ahead. We expected Kevin to catch us, but it turns out he stopped another time or two, once to watch his daughter play soccer for a couple of minutes. Still, he finished only 6-7 minutes behind us.

This run wasn't speedy, but it's always good to get a long run behind you. It's a bonus to actually enjoy the journey.

Kent, Larry and I headed to the THS track again this morning. I did 6 x 1/2 mile intervals in 3:33, 3:34, 3:30, 3:29, 3:28, and 3:28. I've been much faster than this in past years, but this year my focus was intentionally on long, slow miles preparing for the ultra marathon last month so I'm not surprised nor too disappointed that I've lost some speed. The nagging injuries (which are improving) and packing some extra pounds have also slowed me down. I feel pretty good about this morning's workout. I was pretty consistent, felt stronger, and was a little faster than last week. It was a beautiful morning out running with my buddies. No complaints. The glass is definitely at least half full.

I helped Karen get loaded and off to YW Camp this morning so I missed my run with the guys and went out a little later on my own. Since traffic had begun to fill the roads, I decided to run over to the THS track to run. I decided on a warm mile to get there, a 3 mile tempo run, then a one mile cool down to get back home.

I was a little surprised at how much warmer it felt to run at 8:00am instead of our normal 5:45am. It was only about 70 degrees, but it was warm enough that I noticed it the whole time and was soaking wet with sweat dripping from my hat when I finished.

I shared the track with a couple of other older runners and with a couple of dozen girls from the THS soccer team. Kevin's daughters are on the team. I saw and said 'Hi' to Lizzy, but I never located Katie, but I was pretty hot and tired so I could have missed her. Those THS soccer girls train hard. It's not surprising they were state champs last year. For one drill they were doing they split into two groups. One group would sprint for half a lap. When they finished, the other group would start. As soon as the second group reached the first group, the first group would take off and run the second half of the lap. As soon as they completed that half lap, the second group would take off again. So each group would run half a lap then rest for as long as it took the other group to run half a lap. Rinse. Lather. Repeat.

I just ran my 3 mile tempo run. I stayed out of their way, which meant running in lane 4 (and a little farther) instead of lane 1 now and then, but it was all good. I wanted to stay under 8:00/mi and my mile splits were 7:40, 8:00, and 7:47. I ran a cool down lap then an easy pace home. Not a spectacular run, but it was enjoyable and it's another run done.

Kent and I ran the water tank hills. Kent said Larry's hamstring flared up again on yesterday's run. I don't now where Wayne's been, I think he's been working out of town and getting home late. We're never sure when Kevin is going to show up.

I didn't have much zip in my legs up the hill today. I did run considerably longer up the hill than Kent did...not farther, it just took me considerably longer. About half way up it started raining on us and it rained much of the way back down. The mud quickly began sticking to our shoes. We got pretty wet, but by the time we got back down to the pavement the rain had stopped. In fact it didn't appear that it had even rained down there.

Another run done.

Typical Thursday run.

Spent the night at YW Camp at MIA Shalom to help take down camp in the morning. I missed my long run but the rewards were well worth the cost.