Fly me to the moon...

We were flying on the trail today.  It helps when it isn't completely covered by snow and ice.  There are still large portions with snow and ice, but usually there are dry spots along the edges.  I ran the usual 5 miles with Sasha and Mary Ann in a total time of 40:08 (8:01/mile). 

It was a good run.  I had a hard time getting out of bed this morning.  I was tired from staying up late and from the race yesterday, and my bed was nice and warm.  I just remembered what Sasha said yesterday morning running when you don't want to.  You need to learn to run when you don't feel like it, so I dragged myself out of bed.  I was surprised that my legs weren't really sore from the race yesterday.  The calves were a little tight, but they loosened up just fine during the run.

Another heat wave this morning with temps in the 30s.  We had Sasha, Mary Ann and James this morning for the usual 5 miles.  Total time was 44:00 (8:48/mile).  Sasha wanted to try some 30m sprints in the dry spots.  I didn't count how many we did, but I would guess it was about 10 times during the run.

Ran with the group this morning that included Sasha, Mary Ann, Jeff, James, and Angela.  It was pretty cold and windy, and under the bridges it was pretty icy.  Under the bridges for I-15 it was particularly bad with black ice nearly the entire way.  I hit a bad spot and went down.  It was the first time I have ever fallen on the ice.  I didn't really get hurt, and it was kind of fun sliding on my back for about 5-10 feet on the ice.  I had a nice big frozen spot on my sweatshirt by the end of the run.  We ran about 2.75 to the start of the 5K course from the New Years Eve run.  Then the rest of the group except James and I started some speedwork.  I don't know how far or how fast they went because it was pretty icy even on the roads.  I started to go with them for the first part, but couldn't get enough traction.  James and I did another 400m on the trail and then headed back for a total of 6.  Our time was pretty good considering the conditions at about 50:22 (8:23/mile).  I'm not sure how accurate the time is though because I stopped and started it a few times.  The tunnels under the train bridges were full of icy water so we had to go around a couple of times rather than run in frozen, wet shoes.  It was quite the adventure today. 

Ran with the group this morning in the frozen tundra.  The temperature was 7 degrees this morning and the water that was standing in the tunnels was now iced over.  I ran 3 miles with Sasha, Mary Ann and Jeff, and then turned around.  My time was 49:57 (8:19/mile) for the 6 miles which was adjusted for the slow walks through the icy tunnels.

Slept in today and didn't get out to run later.  I did shovel 3 driveways and several sidewalks though.  I think I got a pretty good workout from that.

Early morning run with Sasha and Mary Ann.  There was quite a bit of fog this morning and lots of snow on the trail.  It was a bit eerie and cool this morning after we got out far enough on the trail and away from the city lights.  We ran 6 in a time of 58:26 (9:44/mile) with Sasha's time slightly faster due to a VPB stop.

It was surprisingly cold this morning.  The forecast was for much warmer weather, but the morning temp was 9 degrees.  I don't think the forecasted low has ever been correct since I've lived in Utah.  I underdressed a little so I was a little cold but not too bad.  I ran 3 with Sasha, Mary Ann, and Jeff and then turned around for a total of 6 in 49:09 (8:11/mile).  The trail wasn't too bad so we were able to go faster.  Last I saw the forecast was for snow this evening.  We'll see if that actually happens.

Well there was a little bit of snow on the ground this morning, but it only amounted to about a centimeter.  It was just enough to be annoying and slippery with the warmer temps.  It also did a nice job of covering all of the icy slick spots.  You didn't know they were there until your feet started going backwards or you slipped.  On a positive note, the drains under the train tracks were fixed so there was no standing water/ice to contend with.  I ran 3 with Sasha, Mary Ann and Jeff and then turned around.  It was interesting looking at our tracks in the snow on the way back.  We were the only ones out there so there was no confusion with other footprints, and it gave me the chance to study the tracks a bit (for lack of anything else to do).  From what I could tell, I have the worst mechanics in my stride.  My left foot is pretty parallel with my body at footstrike, but I turn my right foot out.  Mine was the most pronounced in that way.  Sasha's footsrike was next, but he turned both feet out about equally.  They weren't as pronounced as my right foot, but worse than Mary Ann and Jeff.  She and Jeff tied for the most neutral footstrike.  Mary Ann turned out her right foot more, but Jeff turned out his left foot.  As far as stride length was concerned, mine was the longest, but the other three were hard to tell.  It was interesting.  Total time for the 6 was 50:50 (8:28/mile).

I ran in the morning with Sasha and Jeff.  I didn't bother to time it because we stopped so many times setting up the course for the race and shoveling snow and ice under the 820 N bridge.  We set up the 5K turnaround point and then I headed home while Jeff and Sasha set up the rest of the marks for the 10K.

I had a quick breakfast, relaxed a little and then headed over to the race.  I ran over the Exchange park for a warmup.  There was a fairly good turnout for a January race in the snow with the temps in the single digits.  We all started at once next to the firestation.  My plan was to push it hard on the dry spots and slow down for the snow and ice along the trail.  I didn't get a good start and got behind some slower runners, but I got around them about 50 meters into the race and took off.  I caught up to Sasha, Jeff, and Nick, but they were going pretty fast and there was no way I was staying with them.  We hit our first icy patch, and I fell back a ways.  They hit the first mile in 5:06 while my first mile was 5:48.  The first mile included the tunnel under the 820 N bridge that we had worked on in the morning, and the thought was that it would be the worst place.  It wasn't even close.  The second mile was almost all on ice or snow with a couple of water jumps under the train bridges and a skating rink leading up to and under the I-15 bridge.  My second mile including the turnaround and all the icy fun was 6:52.  I had to stop and walk or shuffle/slide a few times.  I picked it up the third mile on the dry spots and ended up with a 6:12.  I had around 31s for the last 0.1 and finished with a time of 19:24 (6:15/mile).  I thought it was pretty good considering the conditions.  I probably could have gone faster, but I wasn't going to catch Jeff who finish almost 3 minutes ahead of me, and the next guy came in around 26:00.  I was safely in 2nd place and didn't feel the need to kill myself.  I was impressed with Jeff's time in the 5K and Nick's time (33:18) in the 10K considering the conditions.  I ran a little bit of cooldown, helped cleanup some and headed home.

I slept in this morning and ran a little later.  I was up too late last night and needed the extra rest.  I decided to go the other direction this time as well.  I thought maybe it would be clearer of snow and ice.  It was worse than the usual direction.  After the fire station at Exchange park, there was a lot of snow and ice.  I ended up going faster than usual though.  I pushed the pace a bit on the dry spots and slowed down considerably for the icy spots.  I think the warmer temps made the traction worse along with a Provo city worker putting down salt.  It melted it enough to make it even slicker.  My total time for 6 was 46:55 (7:49/mile).

Ran the usual 3 with the group and then turned around.  Finished 6 in 47:36 (7:56/mile).  The legs have felt tired recently with a few little aches and pains.  I plan to keep going about 6 a day this week and the next and go from there.

Ran the usual with the usual suspects at the same time.  My total time for the 6 was 46:09 (7:41/mile).  My left ankle has been a bit stiff lately.  Last Friday I ran across a piece of ice on the trail and bent my foot up too far.  The ankle has been a bit stiff ever since.  Once it warms up it is okay though.

We had the usual group this morning plus Chauncy.  The whole group did 6 to start off with and then I think Sasha and Jeff ran some more.  I finished the 6 in 48:09 (8:01/mile).

Ran 4 with Sasha, Mary Ann and Jeff.  Then Mary Ann was done, and the guys headed out for more.  I ran another mile with them and then turned around for a total of 6 in 48:20 (8:03/mile).

I debated on whether to do 4 or 6 when I left.  My legs were a little sore and tight, but they warmed up after a few miles.  I ended up doing the 6 in 45:47 (7:37/mile).  It didn't feel that fast.  I tend to go a bit faster on days when I am by myself and when I run in the afternoon.

Cold morning run with the group.  Started with Sasha, Jeff, Mary Ann, and Chauncy.  Chauncy and I turned around at 3, and the rest of the group continued on.  Total time was 46:30 (7:45/mile).  The left ankle was still a bit tight to begin with, but it loosened up nicely during the run.

We got a little bit later start this morning, but it wasn't any warmer. We did a stair sprint test to see how fast we could run up the stairs hitting every step. Sasha and I were similar with times of about 3.6s. Jeff was the fastest with times around 3s, and Mary Ann had times around 3.1-3.2s. Sasha and I have similar sprint speed, and Jeff and Mary Ann are faster. It was interesting. We then headed out for the usual. I turned around at 3 and finished with a time of 46:04 (7:40/mile).

In the evening, I ran to the church, played basketball for an hour, and then ran home.  Our team won.

I got a late start this morning after oversleeping, but I made it in time to the run.  We got a pretty early start so I'm glad I didn't miss it.  I ran 3 with Sasha, Jeff, and Mary Ann and then headed home.  Total time for 6 was 46:30 (7:45/mile).

I added some more later while going to home teaching and to babysit Sasha's kids for a few minutes.

I ran 3 with the group and headed home as usual.  It was a heat wave this morning at 28 degrees.  Total time was 46:04 (7:40/mile).

Played some basketball in the evening and ran home from the church.

It was a wet, rainy run this morning with Sasha, Jeff, Chauncy and Mary Ann.  We all ran 3 and then turned around.  After 6 Chauncy and I were done, but the others went for 4 more.  We had some music for the run this morning with everyone but me singing.  First they sang at ~6 minute pace and then at ~8 minute pace.  Jeff and Chauncy sounded the best.  Sasha had plenty of air but was off key a lot.  Mary Ann was on key but generally out of breath and lost for the words.  Total time was 48:20 (8:03/mile).  There were some really slick spots on the trail where there was ice covered with water.

I ran with the usual plus Matt A.  I ran with the group and then turned around at 3.  We were talking a lot more today, so our time was a little slower.  I finished in 49:30 (8:15/mile).

Slow run with a big group.  We had Sasha, Jeff, Mary Ann, Chauncy and Matt A.  Total time for the 6 was 45:48 (7:38/mile).  The trail was pretty slippery.

Decided to run a little farther today.  Ran to the 3.5 turnaround with Sasha, Mary Ann, Jeff, and Matt.  They escorted me back to the turnoff, and I finished in 53:22 (7:37/mile).  The run included a 1000m in 3:37 in the middle.

I ran with the same group as yesterday.  There was some heated discussion about the format of the blog, and we pushed the pace a bit.  Sasha, Mary Ann and Jeff did an 800m in 2:47 in the middle while Matt and I hung back.  I finished in 51:32 (7:21/mile).

Missed the group this morning.  I was up late with a sick baby.  I got a run in late in the morning though.  It was a 45:33 (7:35/mile) for the 6 miles.  The first 3 were slower, and then I warmed up a bit and started hitting 7:20 miles.  It also helped that it was downhill most of the way.

Back with the usual group plus one (Bryce) this morning.  It felt as though we were pushing the pace a bit more, but the time was pretty slow at 56:02 (7:43/mile) for 7.25 miles. 

Nice 8 mile run along the trail.  With a mile to go I decided to beat the 7:30 mile guy.  I picked it up and ran the last mile in 6:43.  Total time was 59:35 (7:26/mile).  It felt good.

I ran my usual 7 with Sasha, Mary Ann and Matt.  I felt good again today.  I plan on doing 7 a day this week and then going up to 8 a day next week.  Total time for the run was 55:17 (7:54/mile).  A little slower than recently, but there were some heated discussions, particularly in the last mile.  There was some question as to where to start the race on Saturday.

It was a pretty typical run.  I ran with the usual group.  We turned around after 3.5.  There was a heated debate, and I ran home alone from the trail.  Total time was 52:16 (7:28/mile).

My legs have felt great during my runs this week so far.  My knees were a little sore going up and down the stairs at school today though.

The group was a little different today.  Sasha and Jeff ran earlier so it was just Mary Ann and Matt.  We ran the opposite direction today.  Matt turned off towards BYU with about a mile to go.  Total time was 53:07 (7:35/mile).

We were back to the same group today.  I did the usual 7.  Total time for 7.25 was 56:07 (7:44/mile).

It was a rainy day, but it was much warmer.  I ran the workout in shorts.  We had the usual group plus Matt.  Total time was 53:12 (7:36/mile) for 7.

So far today I have run 4.25 miles.  It was deceptively slick this morning.  The temperature was above freezing, but the trail was icy in many spots.  It was a fine layer of ice and very spotty.  It was difficult running on it.  My approximate time was 36:39 for 4, but that includes some walking, sliding, and stopping to set up the course for the race later.

I ran from home to the start of the race.  Mary Ann had some helpers today so my number was ready when I arrived.  I did some stretching and a few strides.  My total warmup was about 1.5 miles.  Most people were in the 5K and seeing the competition, there was a high schooler that looked like he could be trouble.  Fortunately Sasha and Bryce were in the 10K.  The race started and within the first 100 meters we had a solid group of 4, Sasha, Bryce, me and the high school guy.  I didn't check the pace until the half mile mark, but I felt like it was slow.  I even thought to myself, "Why is Sasha going out so slowly?"  I was pleasantly surprised when the time was 2:40 at the half mile.  At that point Sasha and Bryce started to pull away a bit, and I stuck with the high school kid.  At this point I was feeling really well.  The pace felt easy and sustainable.  I slowed down a bit and hit the first mile in 5:36.  After about 1.25 I started to pull away from the other guy.  By the turnaround, I had about a 10 meter lead on him.  I hit the halfway point at 8:48.  I tried to focus on the 2nd mile and keep the pace up.  I find that it is the middle part of any race where I tend to slow down the most.  With 1 mile to go, my time was 11:57 which would make my 2nd mile around 5:46.  It was encouraging to see the time under 12 with a mile to go because I was hoping to go under 18.  I closed with a 5:47 mile and an 8:56 second half for a 17:44. 

I felt pretty good from start to finish and even feel like I could have pushed it a little harder in the last mile.  I had already put a significant gap on the second place guy and didn't feel the need to push too hard.  My splits were pretty consistent as well considering the second half is slightly uphill the entire way.  This is very encouraging and lends support to Sasha's thought that consistent, slow, daily mileage can improve your running time significantly without speedwork.  My last real race (not including the icy MLK Jr. Run) was Dec. 31st, and I ran an 18:37 off of sporadic training.  I was running about 3-4 times a week and hitting around 20 miles per week.  The past month I have been getting 6-7 miles a day consistently with about 2 total miles of faster paced running and no real speedwork.  Today I dropped 53s off of that time.  The consistency and higher mileage is paying off.

After the race, I did a 1.5 mile cooldown along the trail.  I helped clean up a bit after the awards and headed home with Sasha for another 1.25 for a total of 11.6 for the day.

I ran with Sasha, Mary Ann, and Matt.  It was a bit warmer so that was nice.  I increased the mileage to 8 miles/day this week and the legs felt okay.  Total time was 62:47 (7:51/mile).

Woke up to snow this morning.  Ran 8 with Sasha, Mary Ann and Jeff.  It was snowing pretty hard the whole time.  There were a few slick spots with ice underneath the snow, but overall it was pretty good.  The legs felt a little tired.  They weren't really sore.  They just didn't want to go.  It is most likely due to the increased mileage.  Total time was 62:04 (7:45/mile).

Due to lack of sleep last night and tired legs I decided to only do 7 this morning.  I felt okay once I got going, but I would rather be safe than injured.  Ran with a big group consisting of the usual plus Matt and Chauncy.  It was colder this morning, and it started snowing pretty hard the last couple of miles.  Total time was 55:03 (7:52/mile).

Another 8 miles with the group.  We talked about Linux, hexadecimal numbers, and RGB color values the entire run.  It was interesting.  Total time was 63:22 (7:55/mile).

Ran with the usual group plus Matt.  Sasha and Jeff continued their discussion of Linux and programming languages.  It was a bit slower today.  It was colder and icy in spots too.  Total time was 64:23 (8:03/mile).

I almost didn't get a run in today.  I was busy with family stuff, and my running group was off running the SLCTC race.  I finally got out in the late afternoon and got 4 miles in.  Total time was 32:14 (8:04/mile).  It felt faster than that with about 4 inches of snow on the trail.  It was tough going.

It was a weird run today.  I started with the usual group, but we only did 4 with Sasha.  He was not feeling well.  Mary Ann had invited a friend to run with us, so we ran around the block 3 times for 1.05 miles while waiting for him.  Then we went out and ran 3 along the trail with Jeff, Mary Ann and Craig.  Total time was 68:06 (8:30/mile).  It was a little slower due to icy conditions, sickness, and beginning runner.  The legs felt great.

It was another strange day.  For the first time since I've known him, Sasha didn't run.  He was pretty sick last night, but I was still surprised.  Mary Ann had somewhere else to go or something this morning, so it was just Jeff and I.  Mary Ann will be sad she missed out on our conversation this morning though.  We talked about the differences between PCs/Microsoft, Macs, and Linux.  Finished the 8 miles in 63:06 (7:53/mile).  Felt good, but my nose has been running a bit more today.  I'm trying very hard not to get the cold my family has had and many around the neighborhood have been passing around.

It was almost back to normal this morning.  It was the usual group plus Chauncy, but Sasha was still sick.  He has a bad head cold and infection in his ear.  He ran with a bottle of Emergen-C to help replenish fluids.  My cold has gotten worse, but it hasn't really affected my running yet.  The trail was treacherous with black ice in many spots.  The pace was slower with Sasha being sick and the slick trail.  Total time was 69:16 (8:39/mile) for 8.

Big fat zero today.  I've been fighting this cold for the past few days, but it finally got the best of me.  I decided to sleep in and take it easy today.  I'll probably do the same tomorrow morning, but I may try to get out in the afternoon for a little run.  It will depend on how I feel.

I felt much better today and decided to go for a run in the late afternoon.  I took it easy and only went 4 in a time of 30:47 (7:41/mile).  I can actually breathe a bit through my nose, and the headache from sinus pressure is gone too.  I should be back to the normal routine tomorrow.

Felt good today.  I wasn't planning on doing the threshold run with the group, but decided to tag along anyway.  The plan was to do 6:20 pace for as long as Mary Ann could hold it or until they hit 20 miles.  We started off just fine at the mark just after Geneva Road.  Sasha planned to do 10 and ease off, and I figured I would do 5 and call it quits due to being sick for both of us.  Sasha revised his plan and decided to only do 10K, and I decided to do the same.  We hit the 10K in around 39:03 and 6.25 in 39:13 (6:16/mile).  I felt really good.  I think I could have done 10 pretty easy at that pace, but I didn't want to push it.  After that we turned around and jogged back home.  On the way back my left foot starting hurting a little bit right on the ball of my foot.  I hope it isn't something serious.  Tomorrow is my day off so I will rest it and see how it feels on Monday.

The day off yesterday was good for my foot.  I wasn't sure what the problem was, but this morning it felt like it was bruised.  I slept in instead of getting up to run with the group.  I got out in the late afternoon for a short run to test it out.  It started off a little sore, but it felt better as I went along, and it loosened up a bit.  That was encouraging.  It also felt better to go faster on it.  My total time was 30:07 (7:31/mile) for 4 miles.

I got up this morning to run with the group as usual.  A funny sight was seeing Sasha with a piece of garlic in his ear that was held in place by a band-aid.  Anyway, the run went pretty well.  I suspected that the problem with the pain in my foot might be my Asics shoes, and the run this morning pretty much confirmed it.  The pain kept getting worse throughout the run.  It wasn't as bad as Saturday, and I could walk on it during the day with no problem (unlike Saturday).  I don't think the cushioning is worn down too much with less than 300 miles, but the fit is not quite right.  I'll try 8 miles with the New Balance tomorrow and see how it feels.  I think it will be just fine.  Total time for the 8 miles was 60:00 (7:30/mile).

I ran with the usual group.  I turned around at 4 miles and they continued on.  Total time was 62:13 (7:46/mile).

The foot is still bothering me so I decided to only do 6.  I ran with the usual group and finished in 45:43 (7:37/mile).

I didn't get to bed very early and Symphany woke me up a couple of times, so I slept in.  I ran later in the morning and took it easy.  I did 6 in 46:42 (7:47/mile).  I ran a little bit in the grass and that felt better on the foot.  In college, we almost always did our interval workouts for cross country on the grass or a dirt track.  We also ran on the dirt and sand trails at Indiana Dunes State Park on Saturdays.  I think that helped to have a softer surface every so often rather than pounding the pavement day after day.

Another lonely run with all of my training partners running in the SLCTC racing series.  I did 8 along the trail in 60:00 (7:30/mile).  My foot is still sore, but I am able to run on it.

It was pretty warm this morning and it looks like tomorrow will be even warmer.  I ran with the usual group plus Matt.  I forgot to start my watch for the first half, but I started it at the halfway point.  The last 4 miles were run in 30:29 (7:37/mile).  I decided to try my older pair of Brooks running shoes this morning.  They are the ones that gave me some knee problems a few months back.  My foot is still sore, but the shoes felt better.  I did get a nice big blister on my right foot though.  My quads have also been sore after runs lately.  It is mostly my right quad, but the left one was hurting today as well.  It feels like soreness from fatigue or from a hard run and has been there for at least a week.  I don't know what the reason is, but it may be some lactic acid that is just sitting there.

Ran the usual with the group.  I abstained from doing the 400m intervals with Sasha and Jeff due to the sore foot.  I did do a couple on the way back after turning around.  They felt good and weren't too fast, but my foot has been hurting a bit more today.  I was thinking of doing a race this Saturday, but I might be visiting U of Wyoming this weekend.  I also won't be around for the next race in the FRB winter racing series in a couple of weeks because I have Spring Research conference at BYU.  The day after I fly out to Houston for a planetary science conference.  It will be a busy month with all of that plus trying to finish up my thesis.  The total time for the 8 miles was 61:37 (7:42/mile).

I only did 4 today to give the foot a little bit of a break.  I picked up the intensity a little because I had to be back in time to get ready and go to the doctor with Symphany.  She had a follow-up appointment for her ear infection to be sure everything was okay.  Total time was 27:39 (6:54/mile).

Eight miles with the group in 62:32 (7:49/mile).  The foot felt like it normally does in the morning.  It is still a little sore, but feels better as I warm up and the day goes on.

Just the usual again with the group.  It has turned off cold the past few days with temps in the upper 20s and lower 30s in the morning.  Total time for 8 was 63:04 (7:53/mile).

Today was an interesting run.  In hindsight, I should have run the Run for Red 5K today.  I would most likely have gotten in the top three pretty easily, and I was in town.  I was unsure if I would be here for it so I couldn't commit to it.  Anyway,  I started off with a run to the post office and back to mail a letter.  Then I headed out on the trail for 4 more miles.  I noticed the time was around the time for the race start when I got back to Independence Avenue.  I decided to head over to Independence high school to see the start and wish Mary Ann good luck.  There were cars lined up all along the road and filling the parking lot.  It was a really good turnout.  I looked around for Mary Ann, but didn't see her until right before the start.  She looked pretty focused so I didn't want to bother her.  I also saw Bryce at the start, and the women's race winner, Lindsey Dunkley.  She looked pretty serious.  They started, and I let them go.  I then headed out along the road and caught the trail near the ice sculpture.  The trail was covered with runners so I ran in the grass along the side to 820 N.  I'm sure they were wondering who I was running along the trail passing people like they were standing still.  I was going around 7-7:20 pace, but they were much slower.  I headed down 820 N because I knew they were going to be coming that way after running along the trail to the fire station and back.  I stopped a little bit after the round-about and turned around to see the leaders coming up the street.  Bryce was in the lead with another guy and Lindsey about 50 meters behind him.  About 200 meters after that was Mary Ann and another guy.  They didn't seem to be going that fast, but the times weren't too bad.  I followed after them and finished the loop.  Then I headed home.  Altogether it was an interesting run.  I timed portions of it to get an idea of distance, but with all of the stopping and starting I gave up trying to time it completely.  I figured it was about 8.5 miles.

Eight miles with the usual group plus Matt.  The temperature was warmer this morning, but the wind was cold.  I guess it was blowing in the snow we are getting right now.  The foot felt almost normal.  There was very little pain at all.  I'll see how it holds up this week with about the same mileage and then bump it up a little next week.  I'm going to Wyoming this Thursday for a visit and interviews at the Univ. of Wyoming school of geology and geophysics.  It sounds like my schedule will be pretty packed so I hope I will get a chance to do some running while I'm there.  Total time for 8 was 64:00 (8:00/mile).

It was cold and snowy this morning.  The trail had snow and ice on it, which made it hard to go the usual pace.  It was just Sasha and Mary Ann this morning because Jeff overslept.  Total time for 8 was 68:33 (8:34/mile).  The foot felt fine.

The pace was a bit faster this morning because we got started late and Sasha needed to be back and gone by 9.  I ran with the group at around 6:30-6:40 pace for the first 4 miles and turned around.  At that point I slowed down to around 7:30 for the next mile.  Then I ran the next three between 7:00-7:30 per mile.  The first 4 were a bit fast, but my foot seemed to hold up okay.  Total time was 58:16 (7:17/mile).  The extra 0.5 was from running a little at the beginning when we thought Mary Ann wasn't coming and running to class at school.

I thought I would be leaving early tomorrow morning, but it won't be until later in the morning.  I'm glad I will be able to get my run in before my trip.

I ran with the usual group plus Steve Ashbaker.  I didn't participate in any of the speedwork though.  I just ran an easy 8 in 62:46 (7:50/mile).

A big goose egg for today.  I drove to Laramie yesterday afternoon, and then had interviews all day today with faculty and staff in the Geology and Geophysics department.  They took the prospective students out for lunch in the afternoon and dinner in the evening.  It was a long day so I didn't get a run in.

This was a fun day.  I got up early for a run around the town (almost literally) of Laramie.  The town is at ~7200 ft above sea level, but I didn't really notice a difference.  The town is also rather small with less than 30,000 people, which is the 3rd or 4th largest in Wyoming.  I wanted to see a little more of the town and campus so I did a loop around campus.  I was thinking of heading back at that point, but I noticed the LDS church building up on a hill a little further away and decided to check it out.  Then I headed out towards the Laramie river because I had heard there was a trail along it.  Sure enough there was a nice paved river trail along it.  It was cool running along the river with the sunrise.  I took the trail for awhile and then headed back to the hotel.

The rest of the day was spent on a geology field trip with the other 4 prospective students, one current grad student and two professors.  We had breakfast and then headed out towards Rawlins for lunch.  After lunch we went back east to Sinclair, home of the "most modern oil refinery in the world," and took a road out into the desert towards Seminoe state park.  We stopped along the way at various points along the Platte river and looked at rocks.  I learned a few things and was able to follow it somewhat, but got a little lost in all of the terminology.  The best part was climbing down an icy, rocky hillside to see some fossilized pterodactyl tracks.

I was tired from the weekend and slept in this morning.  I got a run in later in the evening.  It was nice to run in shorts and a t-shirt.  Total time for 8 was 57:37 (7:12/mile).  I wasn't trying to push the pace.  It just felt good to run without all of the long, winter clothes.

The warmer days have been nice.  I decided to run the full 10.1 with the group this morning.  I would like to go 10 a couple of times this week and keep the other days at 8.  Jeff ran a 4:42 mile for some speedwork in the middle, and Sasha and Mary Ann also did some speedwork.  The idea was for Mary Ann to run a mile in 5:20 or until she couldn't keep the pace.  She made it to 1000m on pace and then finished up in 5:30 something.  Sasha continued on and ran a 5:19.  I didn't want to do a full mile, but I did 3x400m with 200m rest in between.  I finished the mile in just over 6:00.  Total time for 10.1 was 1:22:17 (8:09/mile).  I felt pretty good throughout the run, but I was a little more sore during the day.

I ran the usual 8 with the group plus Elana, Mary Ann's friend.  We started off with 4 at around 9:10 pace, dropped off Elana, and headed back out.  I ran another 2 with the group and turned around.  Total time was 1:07:54 (8:29/mile).

I ran with the usual group and did 8 in a time of 60:51 (7:36/mile).  I ran part of the middle a little bit faster, but overall an easy pace.

This was a crazy day with everything I had going on.  I didn't get much sleep because I was working on my presentation for Spring Research Conference at BYU and my poster for LPSC in Houston.  I spent the entire day finishing up those two things which included lots of troubles with printing the poster.

Another long night and long day with no running.  My presentation went well though.

This was the start of a very bad, very lazy week in Houston.  At least as far as running was concerned.

I got home this morning at about 2 am due to weather troubles at the airports.  I was originally scheduled to fly from Houston to Denver and then to SLC.  Denver was stuck in a blizzard so they switched us to another airline going through Phoenix that got us home at about the same time.  Unfortunately, the nasty thunderstorm in Houston grounded us for 2 hours on the tarmac and resulted in nearly everyone on the plane missing their connecting flights.  They got us on a plane that left about 3 hours later.  We got some lunch/dinner and waited.  Finally, we boarded the plane.  Then the wind decided to pick up to 50 knots, beyond the safety limits for takeoff, and grounded us for another 2 hours on the tarmac.  It was all very tiring and frustrating.  Add to that the fact that I was forced to check my bag because there wasn't enough room on their overbooked plane, and it was a pretty good day.

The conference went well, but I was lazy and didn't get up to run all week long.

Got out in the early afternoon for a run.  It felt good, and it was warm enough for shorts and a tshirt.  I decided to only do an easy 6.  The last time I didn't run for a week I went back to my regular mileage and intensity and ended up injured for 3 months.  I thought it would be wise to go easy today and see how I felt.  The legs felt fine.  I think I'll go back to 8 a day next week.  Total time was 46:02 (7:40/mile).

Just the usual 8 miles with the group.  The legs felt fine.  Total time was 66:08 (8:16/mile).  It was a bit slippery from ice and snow.

I ran with the usual suspects.  I didn't participate in the usual Tuesday antics though.  Once I get up to a steady 8-10 miles a day I'll think about doing some speedwork.  I ran the warmup with them and then continued on at the same pace.  We went a little further along the trail, turned around and came back to the magic 2.5 mile tempo run mark.  They took off, and I ran out to the usual 4 mile turnaround and headed back.  Total time for 9.25 was 1:11:15 (7:42/mile).  I wasn't planning to go that far, but the legs felt okay.

This was my first day back at running after a quick trip to Moscow, ID to check out the U. of Idaho campus.  I drove up (a long 11 hour drive) on Wednesday, visited the campus and physics department on Thursday, and drove back on Friday.  I didn't get any running in during that time.  I ran this morning with Sasha, Jeff and Mary Ann.  The legs felt a little sore immediately after the run, but they feel fine now.  Total time for 8 was 64:15 (8:02/mile).

I ran with the usual group plus Ben Crozier.  It was an interesting workout.  Jeff slept in so we headed in the opposite direction as usual and met him along the trail.  Then we turned around and Sasha and Ben started doing 400s.  We headed out along the trail, turned around a little after Geneva road, and headed back to the magic mark.  Jeff and Sasha then started their speedwork.  I ran out another 2 miles with Mary Ann and then turned around.  Total time was 1:23:30 (8:21/mile) for 10 miles.  I wasn't planning on going 10 today, but the legs felt fine.

It was a typical morning run.  I debated on whether to do 8 or 10, but decided on 10.  The legs were a little sore afterwards.  I think it is from the increased mileage as well as the lack of sufficient sleep.  Total time for 10.1 was 1:21:24 (8:03/mile).

I overslept this morning and ended up doing the entire run alone.  It was raining as well, and for an instant, I was tempted to take the day off.  I headed out about an hour after the usual time and met Sasha, Jeff and Mary Ann going the other direction around the 2 mile mark.  The legs were a little sore particularly the quads again and my right knee.  I was thinking of doing Mary Ann's race this Saturday, but I may just take it easy.  I'll see how it feels tomorrow.  Total time was 61:19 (7:40/mile).

I decided to give the legs a little break today and only went 6. I ran with the usual group. Total time was 47:45 (7:57/mile).

I woke up a little later today and headed out for a run by myself.  I ran out to the 3 mile mark on the trail and turned around.  I headed back to the start of Mary Ann's race.  I decided not to run since my legs were a little sore from the miles this week.  I had a week with 8 and another with around 17 before this week, so I figured a hard race wouldn't be a good idea.  I paced Joseph Pachev in the 200m and then helped time the mile.  The first 5K guy was coming in as I was leaving.  I headed back home for a total of 6.4 for the day.

It was a nice sunny morning run with Sasha, Jeff and Mary Ann.  Mary Ann was telling us about an idea she has for testing how different shoes with varying weight affect a person in a run.  It turns out that it will be a very difficult experiment to do with many factors coming into play.  I don't think the data would be good enough or believable enough to quantify the results.  Perhaps the best you could do is conclude that heavier shoes slow you down more than lighter shoes.  Sasha was having a VPB day during this discussion.  Total time for 8 was 63:36 (7:57/mile).

We had some different people on the run today. Mary Ann brought her friend Cindy and she did 2 with us before turning around. We kept going and caught up to a girl named Kristy. We all turned around at 4 miles since Jeff was only running 8 today to taper for the Salt Lake City Marathon this weekend. Kristy turned around when we turned off the trail. We finished the 8, and then Sasha, Mary Ann and I did another 2 miles. It was pretty warm this morning, but it was sprinkling a little bit. The legs are still a little sore. Total time was 1:24:17 (8:26/mile) for 10.

We had another good group this morning with the usuals plus Matt and Cindy.  Ben was also supposed to be there, but he got pulled over on the way to Sasha's.  We found out later that his car was impounded.  We all started out together in the rain.  Cindy turned around at 2, and we all turned around at 3.  Jeff continued his taper by only doing 6.  Sasha, Mary Ann and I did another 2.  Total time for 8 was (8:07/mile).  The legs are still a bit sore.

Eight miles with the usual group. It was interesting with the big snowstorm we had. There were branches all over the trail and even a large one that was about half the tree. We went out 2 and turned around since Jeff was only doing 4. Then Sasha, Mary Ann and I went out for 4 more. Total time was 69:41 (8:42/mile). There was some lively discussion during the run.

It was just Sasha and I this morning.  Mary Ann was running later, and Jeff was only going 2 and planned to run alone.  We talked about muscle fatigue and running form.  We both notice sore quads before anything else, and it is due mainly to our running form.  World class runners know how to use their hamstrings, glutes and calves better and more efficiently.  This allows them to run faster and longer with less muscle fatigue.  I noticed in college that when I started running longer distances my stride changed.  I had a lower leg lift and didn't use my hamstrings, glutes and calves as much except in short distances.  Perhaps it was a subconscious change in order to protect myself from injury.  As a test during the run, I tried to use my other leg muscles by using a higher leg lift for about 200m.  Within 100m, my hamstrings were feeling fatigued.  Granted it was at the end of 8 miles, but it was interesting.  It was a good discussion.  Total time for 8 was 65:19 (8:10/mile).

My training partners were doing the SLC marathon or 1/2 marathon this morning so I slept in and ran later.  I decided to do a little bit of speedwork.  I started with 2 miles warm-up and then did a mile in 5:50.  Then the plan was to pick up the pace and hit the next half mile at 5:30 pace.  I came in with a time of 2:46 (5:32/mile) so it was pretty close.  I finished the rest of the 8 miles at a fairly easy pace and finished with a total time of 56:31 (7:04/mile).  I felt good during the first mile, but the 5:30 pace was a little tougher.  I think I probably could have gone a little further (1-2 miles) at that pace, but it wasn't easy.  The legs felt fine.

I decided to try the Asics again today.  The legs and feet felt fine so that is a good sign.  It was the return of Ted this morning.  We started out with Ted, Sasha, and Mary Ann.  Mary Ann stopped to stretch her hamstring about 0.75 into it.  We continued on to the 3 mile mark and stopped.  Mary Ann caught us and kept going.  We turned around and finished 6 with Ted.  Sasha and I then went out for 2 more.  Total time for 8 was 59:08 (7:23/mile).  We ran a bit faster today because Ted's knee feels better if he goes faster than 8 minute miles.  It was a pretty good run.

Started out with Sasha, Jeff, and Ted.  After a little more than a mile, Sasha took off for some speedwork.  Jeff, Ted and I ran to the three mile mark and turned around.  We kept expecting Sasha to catch up, but he never did until we finished the 6 miles.  We finished in 43:22 (7:13/mile).  My knee hurt about halfway through, but it stopped after a little while.  I then headed out with Sasha for some more.  We did 3.25 more for a total of 9.25 in 69:30 (7:30/mile).

I ran 6 miles with Sasha, Jeff, and Ted.  Then Sasha and I paced Ben for a 2x1 mile with 800m rest in between.  He wanted to go 7:10 pace.  The first mile was 6:50 something and the second mile was 6:30 something.  It felt pretty relaxed even after 6 miles at about 7:30 pace, so that is a good sign.  Total time for 9 was 69:11 (7:41/mile).

For the second day in a row, I slept through my alarm.  Yesterday I woke up just in time to get dressed and run out the door.  Today, it was past 7 already.  I ran later in the heat.  I did 8 along the trail in 58:55 (7:22/mile).  It felt really good and smooth today.

Yesterday felt great, but today I was tired and a bit dehydrated.  The legs felt dead.  I did 6 with Jeff, Sasha, and Ted.  We have been going faster this week for Ted's knee, and it has felt okay except for today.  Ted and Jeff also have a habit of speeding up when we turn off the trail with about 1/2 mile to go.  I kept up, but my legs didn't like it.  We finished in 43:37 (7:16/mile).  I then ran another 3 miles with Sasha.  We ended up with a time of 66:14 (7:22/mile).

I started out with Sasha, Ted, Jeff, and James, Ted's son. After 2 miles Sasha took off for a tempo of sorts. We continued on to 3 miles where everyone else turned around. I continued on. I wanted to get a long run in. I was originally thinking about 10.1 and then thought it would be good to add a couple of miles on at the end. On the way back I decided to just do a full 13.1 miles. To my knowledge, I've never run that far consecutively. I might have done it in college because we did longer days on Saturday at the Indiana Dunes state park on Lake Michigan, but I never timed it or noted how far it was. I finished with a time of 1:37:26 (7:26/mile) with the last mile in 6:30. I wanted to see how I felt going a little faster after 12.1 miles. It felt good. My legs felt tired at 7:30 pace, but they actually felt better at 6:30. Maybe I was using some different muscles to go faster and they weren't as tired. As I write this now in the afternoon, my legs feel pretty good. There is some residual soreness, but nothing big. That's progress!

Ran with the stroller for 0.25 in the middle of a walk with my family along the trail.

Four miles along the trail with no watch.

Five miles along the trail in 38:01 (7:36/mile).

I decided to jump in this race despite the fact that I just started running again on Thursday this week after 11 days off.  I was really sick last week and still pretty congested this week.  I wasn't expecting anything spectacular and was treating this as a nice tempo run.  I arrived with my family about 15 minutes until 8am and headed out for a short warmup.  I went out 600m and headed back to the start.  The race started and Sasha & Jeff took off.  I was at the back of a small pack of Jeff, Sasha, Steve Cutitta, and Mary Ann.  I thought about trying to stick with them, but it just wasn't there today.  Mary Ann and I started falling back.  I hit the first mile in 5:38, which was respectable.  I think Mary Ann was around 5:34-35, so she was already starting to pull away.  With about a half mile to the turn around, I hear someone catching up to me and realize that it is Ted.  I put in a little surge to see if I could lose him, but I slowed down and he started coming back.  He was getting closer with a little over a mile to go, so I decided to really pick it up the last mile and try to lose him.  I felt like I had a lot left in the gas tank at that point, but I just didn't feel like pushing myself any harder.  I was content to relax in the place I was in.  I didn't want to get passed though so with a mile to go I took off.  I quickly distanced myself from Ted and coasted into the finish with a 6:08 last mile.  It felt good to race.  The legs were a little sore and tired afterwards, but generally okay.  It was good to see Ted running so well after major knee surgery and only a few months back into training.  I finished up with 2000m cooldown and a total of 7 for the day.

I ran with Sasha, Jeff, Ted and Colby, one of Ted's ROTC cadets I think.  Ted, Colby and I turned around after 3 and headed back.  My legs were pretty sore after the race on Saturday with 11 days off beforehand and only 9 miles total the two days before.  Total time was 44:42 (7:27/mile) for 6 miles.

Nice run with Sasha and Jeff.  I turned around after 3 with the legs still a sore but improving.  Total time was a much slower 49:55 (8:19/mile) for 6 miles.  I was glad for the slower pace with my sore legs.  Interestingly enough it has been the hamstrings that have been the sorest.  Usually it is my quads.

I overslept and got my run in a little later.  The legs are doing much better.  There is still some soreness, but not much.  Total time was 44:07 (7:21/mile) for 6.

No running today.  We spent nearly the entire day in the car driving to and from Laramie, WY.  We went up to look at some apartments and signed a lease for a nice 2 bedroom place.  It was a long day.

I got in a little bit of running to and from the car in the morning.  Most of the rest of the day was spent at the 1st (hopefully annual) BYU Astrofest.  It was an event put on by the BYU Astronomy club and Astronomy research group in commemoration of the International Year of Astronomy.  There were many booths and exhibits about telescopes, space exploration and astronomy as well as physics demos, planetarium shows, and other activities including building and launching rockets.  It was a lot of fun and free.  I was a volunteer and helped at the rocket building table, the information booth, and the life of a star exhibit.  Kathleen and Symphany spent the day going around to all of the activities and had a great time.  I would definitely recommend it if they have it next year.

It sure was hot today!  I ran in the early evening, and it was still hot.  I just did 6 today and the legs felt okay.  Total time was 43:18 (7:13/mile).

Started out with Sasha, Jeff, and Tyler.  Sasha and Jeff turned around after 2 to start their 3 mile tempo run.  Tyler and I continued on to 4 and then turned around.  The left knee and ankles were a bit achy to start, but they loosened up.  I also still have some soreness in my hamstrings.  Total time was 64:04 (8:00/mile) for 8 miles.

No real mileage besides a few small jogs to the car, to catch a light, etc.  I did walk home from school which is about 2 miles.

I ran this morning with Sasha, Jeff and Tyler.  We started out slow and then did a "fat" mile in 5:59.  It felt pretty good.  We all continued to the end of the trail where Jeff and Sasha started their tempo, and Tyler and I finished 8 miles.  Total time was 60:55 (7:37/mile).  There was an interesting guy on the trail.  He was pretty friendly and did various things as we passed.  Check out Sasha's blog for the full story.

I ran home from school most of the way with my backpack on.  I think I deserve extra mileage for the added weight, but I'll stick with ~1.5.

I ran 4 miles in the late afternoon  I did a "fat" mile

in 5:55 in the middle and finished with a time of 27:51 (6:57/mile).

I ran 6 miles in the late morning.  The early morning was spent helping with our Ward Memorial Day breakfast.  I was asked to bring the food over to the church at 6:45am, but I overslept and didn't wake up until 7:01.  I rushed around and got the food there by 7:15, and breakfast was saved.  Breakfast was scheduled for 8am.  I helped setup and cleanup and then headed out for a run.  It was a really nice day despite the forecast of rain.  The trail was packed with bikers, walkers, joggers, etc.  Total time was 43:47 (7:17/mile).  The legs felt great.

A nice easy run with Sasha and Tyler.  We saw the 'Nutty Clown', but he was rather tame with no incidents.  Total time was 63:54 (7:59/mile).  We beat the 8 minute mile guy!

5:42, 67:09

An easy 8 miles with Sasha, Jeff and Tyler.  Tyler and I turned around at 4 while Sasha and Jeff continued on.  It was really humid and the tunnel under Geneva was even more flooded.  Total time was 62:21 (7:47/mile).

I ran a couple of miles with Sasha and Jeff.  Then they turned around to start a short tempo, and I continued on for another mile and turned around for 6 total.  I would have gone 8, but I kept having this weird feeling in my knee and my legs felt tired.  Total time was 46:57 (7:49/mile).

An easy 6 with Sasha, Jeff, and an ROTC cadet whose name I'm forgetting.  We all went to 3 and turned around.  At the start of the 5-mile tempo Sasha and Jeff turned around for a tempo, but the cadet and I continued.  Finished 6 in a time of 47:26 (7:54/mile).

An easy 5.5 in Cottonwood Heights.  We were staying with Kathleen's sister and brother-in-law.

I ran an easy 4 in Indiana along the gravel roads near my parents house.  We are here for a visit.  It felt good.  The air is thick after being at 7200 ft. in Laramie.  I haven't blogged in quite a long time.  I have been busy with my thesis and moving to Laramie, WY.  I think I averaged about twice a week from the beginning of June until now.  I ran a few times in Laramie and felt it a little bit with the extra elevation.  I probably ran about 40 miles total during that time period with about 24 of that with Sasha and Jeff before we left.

An easy 5 miles along the gravel roads.  I went the opposite direction this time and ran to the cornfield my parents have.  They have about 53 acres of farmland that they share crop with a local farmer.  He plants it with his machinery, and my parents help pay for the fertilizer and provide the land in return for part of the profit from the sale of the crops.  The run felt great.  I'm loving the sea level elevation, but I could do without the humidity.

Ran a small loop on the roads.

Only enough time for a quick 3.

A quick 3 with the sun setting.  An ultralight flew over during the run.  I've always thought it would be fun to try one of those.  I pushed the pace a little bit this evening and finished about 2 minutes faster than Mondays 3 mile run on the same course.

An easy run with a good friend of mine from Indiana.  We did Little League baseball, basketball, and ran together all through school.  We went to a little nature park about 8.5 miles from my parents and ran along the trails.  It was nice, but hot at 4:30 in the afternoon.

I ran at my old high school with my old cross country coach, Mr. Schlemmer and Keith, my friend from school.  The school grounds had changed a lot.  It was a fun run.  We ran about 3.9 miles on the grass around the school.

About 5 miles along the roads near my parents house.  It was my last run before returning to Laramie.  I have enjoyed running with all of the oxygen here, but the humidity makes you feel wet and sticky all the time.

Four miles in good old Laramie.  I ran around the golf course this time and up the hill on the south side.  A little past the top the blacktop ends and turns into gravel.  I didn't venture out there though.  I felt fine, but I could tell there was less oxygen.

I only had time for a quick 2.5.  I did a quick loop towards 30th street and then looped around through the neighborhood.

Back to running after a bit of a layoff.  I was lazy last week after getting back from a geology field trip that started on Aug. 27th and ended on the 31st.  From the 19th to the 26th I ran about 12 miles total, but I didn't blog about it.  The field trip was fun and included camping and hiking at around 9500 ft and above.  Today I did a short loop.  It felt okay, but I felt a bit winded at the end because of the layoff.  The legs felt fine.  The last day I ran before today, I had a little pain in my left knee that concerned me, but it was fine today.

Trying to get caught up on my blog.

Another 3.

Running with my backpack on my way home from school.

An easy 5.  I have been walking back and forth to school a lot lately and haven't gotten in any good runs.

Another 4 miles.

4 again

Nothing new to report.  It was another lazy week.  I've not really felt motivated to run lately.  School is keeping me busy.  Classes are easy, but having to finish up my thesis at the same time as I'm starting my PhD is difficult.  I've also been walking to school to save on gas money.  They have this crazy policy of paying us only once a month here at U. of Wyoming.  That isn't too bad by itself except that the semester started on Aug. 24th, and the first paycheck isn't until this coming Wednesday.  My last paycheck from BYU was in the middle of August!

I did my standard loop out to the big parking lot and around the block.  It felt good.  Total time was 28:22 for 3.9 miles (7:16/mile).