Running on Empty

10.5 miles at 8:00, 4 miles at 7:00, 3.5 at 8:00.  (Fortunately my shirt was dark enough to mostly hide the marks from some dreaded nip chaffing.)

Anybody in need of some Graham crackers?

Consistent with yesterday's Bran theme, I've also heard them called Graham crappers.

6 easy.

So, perhaps I now know why I'm such an afficionado of Diet Mtn. Dew.  Earlier this week, my delightful daughter went visiting with her grandpa, great grandmother, great aunt, and great uncle their old stopping grounds in central/southern Utah.  During her adventure she snapped this photo specifically for me.

Ya-hooo!  The Dew tickles my innards, and I do like my innards being tickeled.

I was lazy and didn't get up to do the long run I had considered.  I did however, get the lawn mowed.  Then did squeeze in 6 easy.  It is the Riverton parade this evening -- I'm going to be the marching band's water boy, then we are off to Oakley for the Rodeo tonight, and parade tomorrow.  Too bad the 5k got canceled.

Since it is the holiday weekend, I hope nobody end's up experiencing something like this:

Wishing you all the best.

Generally a nice weekend at the cabin.  Didn't get in a run yesterday, despite my desire, time and opportunity.  I felt it best to follow my own advice and not press a nagging injury into something worse.

20 very easy today, as my left foot seems to be doing better.

It would be so nice to just waste time chasing cars around our heads.

One hour Strike class, felt fine.

3 at 8:30, then 1 at 7:30, planned on doing a few more but foot only very slightly started feeling fatigued so I ended it before anything happened.

You can see all my hard work is really paying off for me and JohnnyV as we get ready for the family reunion next month.

Sticking with yesterday's hand-holding theme, here is a photo I took in 1986.  Bonus points to anyone who knows who they are.

here they are later in life:

What an album cover!

Unfortunately, as scout committee chair I somehow inherited all the administrative duties associated with boy scout summer camp.  (I better not get started on how I feel about all the scouting bureaucracy or they may revoke my Eagle award.)  So, instead of getting in a workout last night, I spent all evening (finally overcoming my procrastination gene) planning and preparing next weeks camp menu.  If it were up to me, I think the scouts could earn just their wilderness survival merit badge by living off whatever they have in their packs or can manage to scavenge or catch. 

I could force them to be studs like surviorman, Les Stroud, and eat off the land.

or they could feast like Bear Grylls.

hey, at least the scouts can be thankful there will be water to drink.

Anyway, I wanted to go 20 today, but my blasted left foot started acting up at 7 miles.  I did manage to finish with an additional 90 minutes on the arc trainer so I'll log 16.

Foot still hurts so only did 65 minutes of ellipitical.  I'll call it 6.

Trying to let my foot heal.  20 minutes of stairclimber, I'll log 2.

One hour FIT class.

45 minutes elliptical, I'll log 4.

Since my bumb foot has my training in a picke, I guess this is approprite, after all it is a rag.

12 easy while watching Marley & Me.

 Tear jerker.  Made me go give my dog Zoe a big hug.

I'll log 11 miles of elliptical equivalent though my foot seems to be mending.  Felt like I needed to do something before church and heading off with the scouts to Camp Steiner tomorrow. 

 At camp, since I'm not a scoutmaster, I'm hoping to get away to just run.

I snuck in 6.5 miles Tuesday evening while at Camp Steiner before it got too dark to find my way back.  It had been a long day, as very late Monday night we had to get special permission from the camp (rules and red tape) in order for me and the scout master to leave just after midnight in order to take home a boy who had lost his camp privileges.  Yeah, I'm so mean -- we actually told him he'd be going home if he couldn't follow the rules to keep himself and the other scouts safe.  He was shocked when we followed through.  Of course at 11:30 p.m. when he was throwing a fit and telling us that he couldn't go home because his parents had left for a mini-second honeymoon I was having some concerns.   You see, there is absolutely no cell phone coverage up there so we couldn't check until we had already hiked him out and driven back to Kamas.  Anyway, we caught him in yet another lie, which helped justify his return when we delivered him to his parents at 2:30 in the morning.  I was back up to camp bright and early Tuesday morning.

So, here is proof I was there:

4 easy late when I was back home after a long day at camp and opening day of Harry Potter (which I thought was hilarious and very entertaining). 

Still feel like I'm going around in circles by doing mostly elliptical so my foot can fully heal.  8 equivalent.

Mission accomplished.  The mission was to actually run and see if my foot bothered me in order to evaluate whether I might still run Des News Friday.  Initially, (I know this may surprise all of you but I used to do more outside running) I had thought to run up and down Emigration Canyon which I have done in the past.  However, I took a more reasoned approach and decided to run somewhere where I could do some loops so if my foot acted up I could end my run.  It had been years, but in the past I had done some Salt Lake Running  Co "teaser runs" along the Jordan River Parkway further north from my section in Riverton.  I thought this would be a good outside location because it has a lot of amenities, should they be needed, including water and restrooms.  This section of parkway had the added bonus of Galloway Training group water coolers, although I didn't take any of their stuff (I was tempted just to see what they had).   I thought I might run into cuz JohnnyV, but instead saw a couple of folks who don't actively blog and more pleasantly, ran into Teena.  We ran together a while, and I can testify that she is running strong and faster than she was last year.   I still haven't pressed the pace, which means my fitness is way down, but I did slog through 20.25. 

1) 8:04; 2) 7:32; 3) 7:38; 4) 7:10; 5) 10:41 (stopped here to talk to Rick Pearmain and then Teena and then we headed out -- I didn't stop the Garmin); 6) 9:23 (again forgot to stop Garmin for water break); 7) 7:55 (think at this point some guy riding his bike only wearing nude colored underwear and his biking shoes went by, very strange); 8) 8:20; 9) 8:11; 10) 7:59; 11) 7:51 (Teena busted out a strong finish to her run and we parted ways, she ran better than her marathon pr pace for 15, kudos to her on a very strong effort for a tough run); 12) 8:25; 13) 7:24; 14) 7:26; 15) 7:26; 16) 8:32; 17) 8:15; 18) 8:31; 19) 8:30; 20) 8:40; 20.25)  1:35 (6:20 pace just to finish).  

Any way my effort was good and the run was very reassuring.  Felt good to take an hour and a half after to mow the lawn and just let the legs relax.  Took precautionary anti-inflammatories and iced the foot, though no problems to report.

Pics of Jordan Parkway:

With a number of forks in the path, actually took a few paths and ran over one bridge that just lead to dead ends, oh well.

Sound of your feet on these sections is very cool.

Some dude came sprinting full speed towards us through an underpass like this past two women running the other direction and the dude was wearing jeans, not running gear.  (That rarely happens on the treadmill.)

Just to give the foot more rest (though it is not acting up) somewhere around 110 minutes of elliptical, I'll log 10.

1 at 7:25.

One hour Strike Class, then in to work.

 afternoon addendum:  I went and registered in person at the Des News office so it looks like I am going to run Des News Marathon afterall, although as a training run.

Taking it easy, 3 easy on elliptical just to continue resting foot until Friday.

2 just to keep some activity.

Some of you may be aware that fellow blogger, JeffC, recently had his head shaved.  Well, I've uncovered the real reason he did so:

So, don't be surprised if at the next race you see JeffC with a painted clown face.  :)

And for those of you celebrating Pioneer Day with fireworks, again, an admonition of caution against doing anything like this:

Ran this with my cousin JohnnyV.  Of course, Johnny said to meet him at the bus, so I waited at the Toxic Waste Center until they made me get on the last bus without JohnnyV.  Then, at the top of Big Mountain I walked around calling his name, no response.  Saw a few other bloggers, and finally the race was about to start.  Finally Johnny responds to one last call out from me, and says he's just been chilling on the mountain. Anyway, here we are at the start, we didn't get the same press coverage as Allie, who totally deserved it with her great win!!  (Don't you also just love how cheap Des News is that they use strideracing's generic finish line banner for the start?)

 Well, it was great running with Johnny.  We were all lucky to have had shade as long as we did.  My splits are from my Garmin, which, despite trying to run good tangents was off by mile 2.  Anyway, here's the report.  I don't usually wear a heart rate monitor anymore, but was curious for this race.

1		6:29		140 (average HR)
2		6:31	13:00	141
3		6:28	19:28	146
4		7:16	26:45	153
5		7:38	34:24	150
6		8:16	42:40	152
7		9:26	52:06	147
8		8:39	1:00:45	144
9		6:41	1:07:26	147
10		8:26	1:15:53	147
11		7:32	1:23:25	145
12		7:27	1:30:52	146
13		7:24	1:38:172	138 Half in 1:39:58
14		7:53	1:46:10	153
15		7:34	1:53:45	155
16		7:33	2:01:18	152
17		7:53	2:09:11	148
18		8:54	2:18:06	155
19		8:01	2:26:07	161
20		8:57	2:35:03	161
21		9:40	2:44:44	156
22		8:13	2:52:57	156
23		9:38	3:02:36	152
24		8:33	3:11:09	151
25		9:20	3:20:29	149
26		10:28	3:30:57	151
26.2 (garmin .45)		4:47	3:35:44	153 (150 for the whole marathon)

 John held pace really well through the half and even up mile 20.  To his credit, he totally sucked it up and didn't walk except of a bit of mile 26 (like I typically do) when goal pace has slipped by. At the end, one guy was trying to pass us and I insisted he not let that happen.  He busted out a good surge!

I'm happy to report my foot is fine.  I'll view this as excellent progress to a good fall!

55 minutes on the elliptical.  My calves are a bit sore (can't run Des News and not feel the calves.)  I wanted to move a bit, though I'm not quite moving like Chekov yet.

77 minutes of elliptical.

One hour Strike class.  Felt really good and helped loosen me up, and I didn't hit myself.

1.75 at 8:20, .25 at 6:40.

.5 at 8:00, 3 at 6:58, 1 at 6:45.

One hour barbell strength class.  I'm working on my strength so I can do moves like this:

2 at 8:00.

Then I got in my car to go to work.

110 minutes elliptical. Boring workout, but otherwise wonderful, yet complicated, day!

Nothing head turning, just 7.5 at 8:00 pace, 1 at 7:00 2 at 7:30, .5 striders and accelerations.