Every Race is an Adventure!

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.