Run RF

9.5  First run of the year on the shoreline trail. Still needs a few days to completely thaw out but it was a good run. Went really slow and easy after blasting my legs yesterday.

I also ate a whole pizza yesterday, half for lunch and half for dinner. I feel like a true American.

3.3 To my friends house and back.

Super nice out, so I ended up running three miles into City Creek before turning around. Felt pretty good, but my quads are still a bit tired from Saturday.

4.3 Nice shakeout run to get the day going right.

8 Workout, was thinking two by four miles but the legs said one was enough for today.  Ran up to Popperton Park jogged around the Footie Pitch to get to two miles then started my four mile tempo course.  I really wanted to focus on making the first mile faster than normal, ended up running 21:52 (5:40, 5:20, 5:33. 5:09). Happy with the performance, but the legs were still feeling Saturday. Especially noticed some weakness in the left leg that lead to the early end.  I think I'll do some fartlek stuff on Thursday and then Canyonlands on Saturday.  Saw Mike during the run, but was a wee bit too tired to say a proper hello.

Just saw my Boston Bib number #676, hopefully I can beat this by 500+ spots thanks to running with a lot of fast people here.

12.1 Sugarhouse and Liberty run, fantastic out. 

4.5 Nice run in the aves. Followed the old maxim "Sun's out, guns out"

10.5 City Creek run with 10 1 minute pickups thrown in. Feeling tired but it's all about recovery now. Oh science discovered the God particle (Higgs Boson) today, that little particle that gives everything in the universe mass.

4.5 Easy aves run, while on 11th by the graveyard I saw two motorcycle cops giving someone a ticket.  At I got to Terrace Hills a pizza delivery guy rips out onto 11th, I give him the slow down sign to try to help him out.  In return he revs the engine even more, I don't know if he got pinched but I hope he got punished for his meekrobish behavior.

Gorgeous day out, did Sugarhouse and Liberty. Pretty tough going the last few miles climbing back home.  But feeling good about Canyonlands half tomorrow.  And I'm entitled to two(!) free beers after the race.

Good race, quads felt tired second half. Fell apart a bit outside of the canyon. More to come once I get home. PR baby!

Got up early and took care of business then ran over to the busses, got stopped by Fritz, Scott and Brandon as they were finishing getting ready.  We got bussed up to the start and then proceeded to hang out for an hour and a half.  Wind started blowing a little more by the start of the race.  Chatted with a bunch of people at the start line and then the gun went off.  Fell off a cliff at the start, but made sure to stay back from the fastest guys.  Then after a few miles started working my past a few people.  I was gaining on Scott until Fritz came back to him and they took off right around mile 6.  So I sat in sixth place till the finish, my quads started getting fatigued again as usual, but throwing water on them seemed to help for about a half mile.  The hill of the race came right around 9.5 which was very painful.  After that it was pretty boring, went under the road then ran into town.  That seemed to take forever, those last miles outside of the canyon were tough.  I tried to pick it up going into the chute to make sure I got under 73, but the legs just didn't have much left and ended up running 73 flat.

I'm excited to PR and see some of the results of this training cycle.  But I felt like I could have gone faster if my quads didn't poop out.  But on the plus side I ran a half marathon faster than I ever have at altitude on a rolling course with a headwind.  So probably could have been sub 71 back at sea level.

Splits: 5:13, 5:32, 5:28, 5:23, 5:34, 5:31, 5:37, 5:39, 5:38, 5:43, 5:41, :48.