Same Ol'Loop. 8 Miles

Washington Fiels Out and Back. 8

Some Ol'Run  - 8 miles. Feeling really good did a few little 1/2 mile pick-ups along the way.

Cross-overs.

Great little speed work out. 2 x 1 mile repeats to start off. I'm planning on going back to doing mile repeats once a week between now and Painters Half in Jan. My speed has really suffered and It seems

that I always respond fairly well with that distance.

Loop in the neighborhood - not flat, but start and stop in same place.

1st mile - 5:35

2nd mile - 5:47

Warm-up cool down. That's it for the 1st week.

We'll see how I improve. Wouldn't it be nice to

get down to 5 min pace for 5 intervals.

Slow and easy miles - but thinking about running fast. 8 miles Ft. Pierce out and back.

Great run this morning - did my 2x1 mile repeats from the house.  I'm liking the repeats around the nieghborhood becuase I don't need to make any effort to go anywhere special to get them done (like a track).

4 miles of warm-up/ cool down.

Repeats:

1st mile: 5:30

2nd mile: 5:36

A nice little improvement over last Wed.'s repeats. 5 sec. faster on the first repeat and 11 sec faster on the 2nd repeat.  My plan is once I can get the first two repeats down below 5:30 pace I'll add a third interval in.  Very happy with the times, expecailly with the miles I've been putting in.

Wasn't able to go out on the club run Kendra and the Kids got the flu pretty bad.

Less is more - 3 miles

West Rim Trail Run - Zions National Park

A while back I was talking to Stacey Bracken at the store (The St. George Running Center)about a 50 mile run her and a few of her friends had done from Lee's Pass trailhead in Kolob Canyon over to Zion's National Park. Since hearing about the experience I've wanted to go up and run portions of the trail and check it out and possibly, in the near future run the whole 50 mile traverse.

So, doing a little research online I found that Karl Meltzer had posted the whole Zion Traverse Run online along with some maps, pictures, video and some descriptions of the trail. From looking at the maps I figured the easiest portion of the 50 miles would be to run from the West Rim Trail down to the Grotto/ Zion Lodge. I knew it would be an elevation loss of 2400 ft , so I contacted the guys (Bill, Dave, Logan, Clyde, James, Mike, Bruce) and they were all up for an easy downhill run.

Highlights:  I bailed and made some good noise coming down the hill. It's the first fall I've had running in years. Bill crashed as well (expected). Got smart comments from the hikers. Watching Clyde trip and alsmost fall 3 times in 20 seconds. Logan killing us on the uphill. Just overall good times. Katey (Logan's wife) being cool enough to drive - thanks Katey!

5 Star Run - This is on my list of top three all time runs.

I won't go into detail about the trail becuase you can view the info here:

Directions and Info on The West Rim Trail

Map of West Rim Trail

Some Nice Pictures of The West Rim Trail

RUN??? - I can heardly even walk today. Saturday's run killed me.

Ran to the store - great morning for a run. I love this time of year. Nice and steady.

Great run home - I wasn't able to do my mile repeats today so I just did a tempo/fartlek type run all the way home. I wish I would of had my garmin so I could see my splits - but it wasn't charged.

Ran to the store - nice steady pace.

6 miles worth of tempo - no garmin - but fast. Ran home from the store.

Nice solid pace. Stahli Farm out and back.