PV = nRT

made up a new run from work, then checked to see how far it was on gmap. 4.2 miles to the road to green canyon, then went back to work my normal 2.5 mile way. this worked well as I avoided all hills in my five fingers, wasn't interested in climbing the hill to green canyon in them.

7:30 pace.

tried to do some decent one mile intervals in the stupid indoor track but I got wiped out fast and couldn't maintain a desired pace. very frustrated, just no energy. didn't help that the students in there seem to think the track is a gathering place to talk or place to walk around fumbling with ipods or talking on cell phones with no regard for runners. I can't figure out what is so hard about the idea that a track is there for runners and when they are coming around and you are standing on the track staring at them it is a polite thing to move off the track. But no such luck today. oh well, that wasn't my biggest problem, I just seem to have no energy or endurance of late, maybe too much job stress. 4 x 1 mile two minute recoveries 5:56, 6:03, 6:05, 6:16.

BF canyon 8 miles 7:45

tony grove to franklin basin. 1.1 mile warmup. then tried to do a tempo run. Not easy at the higher altitude and a nearly continuous uphill climb to Franklin Basin. 

ran 2.4 miles up at a 7:03 pace, that was the best I could do. I had to stop then and take a breather at the top.

Ran back down 2.4 miles at a 6:17 pace.

Then 1.1 mile cooldown at 7:17.

One of the tougher runs I have done lately- the uphill part at least. Now I see why all these Utah marathons go down not up.

BF canyon 6 miles 7:42

Prov Millville River Heights South Logan loop. 7:41 average.

6.7 easy frozen roads in the five fingers 7:35 average

weird.. a Toyota ad appears next to my shoe mileages in edit mode. So I guess Toyota is now a sponsor of the blog. In which case I will remind all Northern Utah residents to visit Ensign Toyota/Honda for all their new and used car needs. Say I sent you and get a great deal.

So today I ran some 1 mile intervals up BF canyon.  from just above marathon mile 5 to just above 6. the most level part of the canyon I could find but still challenging.

1.6 mile warm up 8:17

5:58 downhill, 6:09 up, 6:03 down, 6:14 up

then a 1.6 mile cooldown 7:43.

tough workout. not fun.

San Francisco, fishermans wharf hilton to golden gate bridge, roughly this route.

right lower calf started hurting. bummer. icing it now. tomorrow exciting NIH study section.

stuck in boring NIH study section, 10+ hours now...need to run... I guess it will be dark when I get out of here. if  I  ever do. time standing still.... 

Finally got out at 7PM. most of the study section went to the 50 dollar a head dinner. I went running out to Golden gate. Pitch dark, light rain. my measly zombierunner LED light didn't much help. one mile warm up then a tempo run on path/streets. went fine until I got near golden gate bridge and hit a concrete barrier with my feet and went down hard on the asphalt. skinned both knees and hands. then on the way back I found a pothole on the dirt trail and went down again. now I was both bloody and dirty. not happy. managed a 5.4 mile 6:23 pace tempo in spite of all that. stopped at In and Out on the way back and picked up a couple burgers for dinner.I probably looked kind of funny.

Pretty dejected by a long day cooped up with nerd scientists and now battle wounds too. and more proposals still tomorrow.

5 AM, hotel to Golden gate bridge in the dark and rain, 7:57 average pace. no spills.

13 miles 7:42 average

6.7 five fingers snowy roads and polluted air.

repeat last tuesday intervals BF canyon

1.6 miles 8:14

4 x 1 mile 6:07, 6:04, 5:56, 6:07

1.6 miles 7:40

8.9 miles BF canyon 7:52 pace

couldn't stand the thought of running outdoors again so I ran on the indoor track to break things up. 2 mile warmup and cooldown. 8 x 220 intervals with 220 recoveries

39.6, 40.4, 37.8, 40.0, 37.1, 39.0, 37.4 seconds.

This was the first race of the year put on by Cache sun n snow. The name accurately reflects the race- it was COLD. About 10-15 degrees by race start time according to the digital thermometer in my truck. I picked up  Joe (predog) and we drove to the start and test ran the course once easy to warm up. We tried to get the big three (to protect their identity I will just refer to them as P, C, and J) to run with us but they all had kind of lame excuses: "it's too cold", "I don't get up that early on Saturdays", "my foot hurts", blah blah blah. Oh well. The course starts at Logan High and loops around Willow park and the golf course, here is a link to the course map. Pretty flat for the most part except one hill near the end. Not a huge crowd but fortunately Keith Anderson was there, we are the same age and have fun racing each other. I was still kind of fumbling around when they hastily started the race, didn't have time to take my cochlear implant off so ran with it on for the first time in a race. Fortunately my head band held it in place. Joe took off fast and gapped everyone easily. A few eager beavers went out ahead of me and then ran out of steam by mile 1. I took off at about a 5:50 pace, hooked up with a high school kid and ran with him until the last 100-200 yards, where he put on a serious kick and left me behind. I finished in third place, maybe 30-45 seconds in front of Keith who finished fourth. Our next race will be the Smithfield shamrock shuffle, I am sure he will be looking to get even so I have my work cut out for me, that is a tough course for a 5K.

Wore light gloves and my hands were absolutely frozen at the end. After thawing them out in excrutiating pain Joe and I ran a 7.9 mile run out Planet Walk and around 10th north and back. Got in a total of 14.1, overall a good day and a decent start for the season. Felt good about the time especially with the cold. I don't like racing in the cold I have decided.

8.5 miles prov millville loop 7:32 pace

tried to run some intervals in BF canyon, but there was this HUGE wind out of the west pushing up the canyon. It sucked the lifeblood right out of me running into it on the first interval, and all my desire to continue running. I am starting to wonder what the point is of this? very dejected, ready to quit.

mile 1 "downhill" into the wind: 6:02.
mile 2 uphill with the wind: 5:58
mile 3 downhill into the wind 6:37, no typo.
mile 4 uphill with the wind 6:01

I haven't run yet today , but I figured out how to change my blog nickname to my real name without crashing the blog server. I was quite proud of myself and plan to put this on my resume under "computer skills". Now I am going to try to learn mysql and php and work on my on line biochemistry textbook I have been working on part time.  It will be a free open access set of recorded lectures, text, handouts, problems, quizzes and recorded problem solving tutorials. I have already done this for a distance education general chemistry class I teach on line, but I am lacking the php/mysql skills to make my site dynamic so am still reliant on UENs blackboard for data management. Maybe someone skilled at this stuff can help me a little when I get stuck (Steve Piccolo?)

noon- 6 easy on the indoor track in the FF. just the right time of day for "noon time social hour" on the track, where the local USU lady walkers walk four-five abreast around the track talking, oblivious to people trying to run.the lanes are clearly marked from the inside "running" jogging", with the outside lane marked "walking".  But the noon time walkers are too busy talking to notice those markings I guess. And it is important to be next to each other for most efficient talking. And majority rules I guess.

sick of the weather here so I drove to Bear lake and ran on the north side where it is straight, flat and nobody is around. elevation is1400 feet higher making a good workout. 1 mile 7:45, then 7 miles averaging 6:28, then 1 mile cooldown.

USU to green canyon 53:30

out and back miles 23 to 16 TOU course 7:19 average pace