Every Race is an Adventure!

3.5 miles @ 9:23/mi  Still recovering from Ragnar Relay.

7 miles @ 10:37/mi

Ran a bit up 2000 N with Larry & Jolene then headed back over for my planned run up the water tank hills (up in 18:50).

I went and played basketball with my son Andrew and the old PG gang at 6am. Because it was a holiday, we played for two hours. With no subs, I was pretty tired by the end.

I showered and headed to the Provo parade. It got hot, but my nephew had a great spot for us under a canopy. My two year old granddaughter made it fun. She respectfully held her and over her heart when the flag went by, stood and clapped for the veterans, and loved the princesses and the marching bands, especially the tubas.

We had some extended family at the house during the day for a barbecue then went back to Provo to watch the Stadium of Fire fireworks. After the fireworks five of my children and I played "Monkey in the Middle" soccer waiting for my niece (who performed in Stadium of Fire) and for the traffic to thin out. It was after midnight before we got home. It was a long but enjoyable day.

5 miles @ 9:22/mi  Canal trail north

A lot of basketball yesterday, being up late, then sleeping in until it was nearly 80 degrees made this a pretty difficult run. I couldn't decide if my legs felt like lead or jelly. All I knew was they didn't feel fast and it took a lot of effort to keep moving in the heat.

warmup + 4 x 1 mile repeats + cool down = 6.6 miles @ 9:08/mi

Mile splits:  7:53, 7:48, 7:52, 7:56  (at THS track)

My goal was sub-8:00 so I was pleased...but it wasn't easy.

With the Utah Valley Marathon and Ragnar Relay Wasatch Back behind me my plan is now to try to get faster. I don't have a detailed plan, but my general strategy is to make hard runs harder, easier runs easier, and do more hill work.

Today was a hard run harder.

5.7 miles @ 10:44/mi  2000 N hill / canal trail north

Yesterday was a hard day harder so today was supposed to be an easy day easier. I ran at an easy effort/pace, but running up the 2000 N hill is never really easy.

6 miles @ 9:39/mi  Canal trail north - steady easy pace.

5.4 miles @ 10:19/mi
1 mile @ 12:03/mi

I ran the water tank hills (up in 18:04). I pushed pretty hard. As I got back down to the bottom of the first hill and back onto 800 E my right calf complained a little. I instantly stopped to walk and did a mental scan. I had definitely stepped up my training this week and realized I was probably on the edge so I walked 1/4 mile or so then jogged in the last mile.

I decided my calves needed a rest so I skipped running this morning and went to the temple instead. A good choice.

9 miles or so at easy to moderate pace in 75-80 degree heat after hiking 4+ miles at Big Springs with my family. The hike was very enjoyable. We took a couple of hours and enjoyed the beautiful outdoors. My family then dropped me at Vivian Park and I ran home from there. It was early afternoon and pretty hot. I stopped at the water fountain at Timpanogos Park then walked up to the restroom. I sat at a shady table to fix my sock and ended up sitting there for a while watching squirrels, butterflies, and a hang glider briefly, and cooling off. That was nice. In contrast to the last 3 miles home from the canyon in the heat with little shade and some uphill mixed in. No regrets. It was still an enjoyable run and a good workout.

6.5 miles @ 9:38/mi

4 x 1 mile intervals at THS track.
Mile splits: 7:55, 7:57, 7:58, 7:54

My legs felt pretty heavy and tired for last weeks stepped up training. I had to work to stay under 8:00 per mile, especially the last two miles.

No pain. No gain. I actually don't mind the pain of effort, it's the risk of injury I could do without.

5.3 miles @ 9:47/mi 2000 N hill, loop into Lindon, back on canal trail.

Easy pace yet not easy.

6.2 miles @ 9:50/mi.  Old Lindon loop. Quite enjoyed it.

Today was an "easy day easier" day, where easy = not pushing hard, not easy = no effort. I'm still tired and sweating pretty good.

8.25 miles @ 11:02/mi

I started by running the water tank hills as planned (up in 18:12). As I was heading down I was pondering where to have my family hike that evening. We've been trying to get a few easy to moderate hikes in to prepare for our trip to Waterton Lakes National Park. I thought maybe the Bonneville Shoreline Trail over to Dry Canyon, but I hadn't been on it for a while. I decided to run it to refresh my memory.

As I was coming down 2000 N afterward, I bumped into Rich Lamoreaux and Colby Wight talking at the fountain. I stopped and we visited a while. It was a nice end to an enjoyable, if somewhat longer than planned, run.

In the evening we did hike from the Dry Canyon trailhead to the water tank hills. We then hiked up a very steep hill near the parking lot that my son and his friends named Frosty Point, from the time they carried a couch to the top and sat on it and ate Frosties from Wendy's as they looked over the valley.

13.1 miles @ 9:04/mi (1:58:40)

I headed out a little after 7am to run 12-13 miles on the Murdock Canal Trail north. I was surprised to see an aid station set up for a race. It turned out to be the Timp Marathon. I timed it just right. Just after I started on the trail I saw the lead runner coming south as I headed north. I cheered most of the runners as I passed them in the opposite direction. Shortly after I turned around near the Cedar Hills tunnel and headed south I saw the leader heading back north. It was the same leader, but he was walking. The 2nd place runner wasn't far behind and was running well. I suspect he caught him. I cheered most of the same runners as I headed back in the opposite direction. I felt a little of the race day magic even though I wasn't running the race.

I ran 13.1 miles (half marathon distance). I hoped to break 2 hours and was pleased to finish just under 1:59. I've been stepping up my training the past couple of weeks, and my calves have noticed, but I'm feeling pretty good.

Later in the morning we did a couple of short hikes, the Canyon Nature Trail in AF Canyon and Cascade Springs. They were short enough that my 2 year old granddaughter could walk most of it without being carried. She really enjoyed it, and so did we. We then went to Dairy Keen in Heber for lunch and shakes...far more calories I think than what we burned. It was a good time. We came home and most of us napped I think. I know I did.

6.4 miles @ 9:47/mi

After pushing pretty hard on Saturday in the heat, my legs didn't feel up to speed work today. I listened to their suggestion that to just run at easy pace this morning.

6 miles @ 9:35/mi.

I ran the 2000 N hill then did the traditional loop of years past up to the 400 N hill in Lindon. I've been working my legs pretty hard the past couple of weeks and my calves didn't feel like pushing too hard so I decided to push the downhills and work on my foot turnover speed. I ran the 0.64 miles down 2000 N at 6:18/mi and the 0.53 miles down 400 N at 6:10/mi. Even on downhills I haven't seen too many 6's in the minute position in recent years. I was a little surprised and very pleased. Averaging 9:35/mi even with the steep climb up 2000 N was nice, too.

3.3 miles @ 8:57/mi; 0.5 miles @ 17:01/mi

It was my daughter's birthday and I have the tradition of buying (those who want them) Daylight Donuts on birthdays. She wanted them. My son leaves for work about 5:45am so I wanted to get the donuts before he left. They open at 5am. I got the idea to run to PG to get the donuts (about 7 miles round trip) so I got up at a little after 4:00am. I was late getting out, and was worried about bouncing the donuts to bits, so I ended up just running the old neighborhood 5K course then going to get the donuts. I tried running some more after I got back, but my legs didn't want to so I only went 1/2 mile very easy.

The donuts were good, and my son got one before he left for work. My legs probably needed an easier day anyway.

10 miles @ 9:15/mi.  Provo River trail, Mt. Timpanogos park to Vivian park out and back.

I slept in and didn't start my run until about 8:50am. By the time I ended at about 10:30am it had gotten pretty warm.

As I ran up the trail, similar to Saturday I started seeing aid stations and runners with bibs. It turned out to be the Pioneer Day Raft and Run. They raft 5 miles from just below Deer Creek Dam to Vivian Park then run a 5K down to Canyon Glen Park. Reading online later I learned that 100% of the proceeds fund Live Your Dream Scholarships, which go directly to single moms with college aspirations! It looked like everyone was having fun.

I encouraged the runners as I passed in the opposite direction. I've always believed that greeting other runners on my runs energizes me. That was evidenced today as my pace up the canyon increased from about 9:30/mi to 9:00/mi then 8:50/mi as I cheered on the runners.

I treated this as an easy/moderate run and still managed 9:15/mi overall, almost my target marathon pace of sub-4:00 (9:09/mi), and in the heat.

With the day off work, I went with Andrew to play basketball, probably my favorite form of cross training. It was very enjoyable. Early on my right knee nearly gave out a few times when I tried to start running, but whatever it was went away and I was able to play fine...well as fine as I ever do as a 54 year old 5'7" guy who doesn't play very often. I can't really play the old card at basketball, however. I found out that one of the guys just turned 62. He is still quick and strong and plays very well. I always assumed he was younger than me. I'm encouraged. I'm hopeful I can still be in good shape when I'm in my 60's and beyond.

10.4 miles @ ~13:00/mi

I slept in and decided to do another heat training run today. I had nothing planned for the day so I decided to head to the hills and do a trail run. It was hot from the start. It was good I wore my Nathan water pack. I started with it full and ended with it empty.

I parked my motorcycle near the Bonneville Shoreline trailhead at the top of water tank hill #1 near the police gun range. I ran up the remaining water tank hills then up the trail to Rock Pile.

From there I turned left and headed west on Trail 51 and over to the top of Dry Canyon. I was only at about 6 miles, so I decided to continue on towards Battle Creek. My plan was to run back from there on the Bonneville Shoreline trail to the Dry Canyon trailhead, then on the last couple of miles back to where I started.

There were many trails and not many trail markers so I eventually just started following my instincts and following trails that seemed to be heading the right direction and that seemed to be well traveled.

Before I reached the bottom of Battle Creek I decided to head back south toward Dry Canyon. I ended up down on a paved street near the Lindon City Horse Staging Area (there was a sign). There I got back on a trail heading south. It ended up crossing the paved road up to the Dry Canyon trailhead, but down a ways. I was planning to get a good drink there, but it was too steep, too far, and it was too hot. I still had water in my Nathan so I opted to continue on the last couple of miles to finished the loop back to where I started. When I got there I was very hot (temp was 89 degrees) and finished off the little water remaining.

I really enjoyed the cool breeze on my motorcycle as I rode the couple of miles home.

I wore my new Altra Lone Peak 1.5 trail shoes on this run. I've hiked in them a couple of times, but this was my first run in them. I like them a lot. They felt very comfortable. I was a little worried about the effect of the zero drop on my calves, especially with all the uphill. I've run up to 6 miles in my Altra Instinct 1.5 shoes over the past year or so, but sometimes when I did my calves would be sore afterward. I didn't feel I fully completed the transition to zero drop shoes.

This 10+ mile run, with hills, was by far my longest run in zero drop shoes. I was careful to walk the steeper uphills, and whenever my calves felt like they were being worked a little too hard. Time will tell, but I think it turned out well. I was able to run fine through the end, and my legs seemed to recover pretty quickly.

This run gave me confidence to hike, and maybe run/hike, in these shoes during our vacation to Waterton Lakes National Park in Canada next month. I think these tough heat and hill workouts will also make me stronger in my upcoming Hobble Creek half marathon and St. George marathon.

7 miles @ 9:15/mi.  4 x 1 mile interval at THS.

Mile splits: 7:50, 7:50, 7:48, 7:54

My legs felt very tired as I began, and throughout the intervals. I was surprised, and pleased, that I still managed to stay under 8:00/mi.

5.75 @ 10:02/mi. 2000 N Orem and 400 N Lindon hills.

Once again I took it easy uphill and pushed the downhills (0.67 @ 6:11/mi, 0.53 @ 6:09/mi).

6 miles @ 9:30/mi.  Murdock Canal trail north.

5.4 miles. Water tank hills.

I guess I messed up pushing buttons on my watch so I didn't correctly meausre the distance or my time up the hills this week.  I felt like I did okay, even though my legs felt pretty tired.