Stoic

Home to Casto, Wallace Lane, Skyline, S Curve, 27th east.  Listened to music today and felt faster than usual.  Finished hard from S-Curve to home. 

8 miles with Black Sheep from Radda.  I tried to keep up with Chad and Aimee for two "spicy miles" but got dropped.  Miles felt spicy enough but were objectively mild.  I'm now noticing the difference between running on the trail as compared to the road. 

I took the day off today to recover and in preparation for my Saturday long run.  Slept in until 6:30.   I'm hoping the spicy miles pay off on Sat. 

Ran the Cucina loop with two detours.  At the junction, headed east to the base of Black Mountain.  At the end of dry creek continued to Red Butte, through campus/President's Circle to start.  15 miles is my best estimate. 

Speed work this morning.   I'm not sure how many miles we ran, 2  I would guess.  I felt very good this morning.  I attribute it to the two days of rest.  Most of the runners I know rarely take a day off, but I imagine there must be some benefit to rest.  In high school athletics, the lesson was always that the muscles need a day or two to recover after a hard workout.  Could be true, but this was coming from a math teacher/football coach- not a sport scientist or a doctor.   Also, I didn't drink as much water this morning.  Typically I'll down a tall glass of water as soon as I get up.  This morning, I cut back on the water- drank only one bottle with light Gatorade on the drive- it seemed to pay off, I'll have to test it again next week. 

Those details aside, it was a beautiful day for a run.  The air was crisp and perfumed.  I'll miss days like this during the July inferno. 

I talked with Brian Kamm about the Bonneville Shoreline Marathon, I think I'll give it a shot. Why?  I don't know. 

One more thing about speedwork, I've noticed that I am fairly fast in short bursts.  I enjoyed the short hill climbs today.  I struggle with maintaining a high rate of speed for more than one mile.  I suppose the solution would be tempo runs. 

Casto lane to S-Curve route.   

Ran with the Black Sheep from Radda, followed by coffee and scones.  After the run, I went to a doctor's appointment with Kelli, my pregnant wife.  We heard the baby's heart beat for the first time -150.  150 is on the high side (apparently normal range is 120-160) so I assume it augers well for future speed and sprinting ability. 

Brian Kamm showed me part of the BST marathon course this morning.  I'm not familiar with the trails in that area (near the rock living room), so the tour was very helpful.  Nothing is worse than getting lost in a race, e.g. Wasatch Steeplechase and Brighton Marathon.  I hear the marathon course is marked but it is always better to know the course. I tried to absorb some of Brian's wisdom on being a father and the running ultra-distances. 

Ran with the Black Sheep from Foothill Starbucks to Holladay and back.  Before Tanner Park on 27th east, I was in a group with Casey and Derek.  Casey kept accelerating, but denied he was pushing the pace.  We ended up sprinting up the hill before Tanner Park.   He won by several lengths.  Then a nice long descent to 20th east before a series of climbs back to Foothill Village through the country club neighborhood.  I prefer an alternate route, 20th east to 13th south- the climb is more gradual.  Felt pretty good today.  Looking forward to golf tomorrow.

Speedwork at Highland High track followed by a cooldown lap around the park. 

Mother-in-law's to capitol run:  I'm guessing 7 to 8 miles but I can't be sure.  The route is from the neighborhood near the block "U" through the neighborhood above Popperton Park, 11th east to the Capitol, State Street to South Temple, to Virginia and back.  Kept the miles slow and easy in light of the marathon Saturday.  I initially planned to turn around at the end of 11th ave, but the lights of the City and the capitol building urged me on.  I was planning on running the Radda run with the group but I didn't have much time this morning. 

Official results aren't in, so I don't know my time or place, but it's not that type of race anyway.

The day started gray and cool, but the sun emerged as we were climbing out of City Creek, so I ditched my long-sleeve, a decision I would regret at about mile 23.  I teamed up with Peter in the meadow above the refinery.  From the ridge, the view of the city is like the view from the airplane with about 10 minutes left in the flight.  The trail was soft and forgiving, and the grass was fresh and green.  As the trail begain to sharply descend into City Creek, Peter took off while I navigated the descent at a more moderate (sane) pace.  Got passed by a few folks on the descent which is usual for me.  I felt fine all the way back to the aid station at Morris Meadow.  Nothing eventful from the aid station to the end of Dry Creek- passed a couple runners on the flats.  Red Butte climb felt steeper than it should have.  Kelli and her mother were out for a walk by the second aid station, it was good to see them and motivation to pick up the pace. I passed one runner on the way back up Dry Creek. At the end of Dry Creek, the trail becomes super steep.  At this point the weather was looking ominous and the temp. started to drop.  The climb was like all climbs one wishes would end soon, with several false summits.  As I slowed down in the climb, I looked up from my feet and saw a runner's silhouette scampering down the ridge.  A little inspiration to summit so I picked it up.  From the ridge, great views of Black Mountain.  The peaks behind Black Mountian were still covered in snow and looked skiable. A long descent to the finish.  FUN!

First day out since the marathon, appx. 5 easy recovery miles from the block U to the end of 11th and back.

5 easy miles to Cottonwood Elementary school.  I'm no longer sore from the marathon.

6 mile Radda run.  Soreness is gone but so is the kick- not quite recovered.  I plan to be fast again by the Alta Club 5k this Saturday. 

three easy miles

Millcreek run with black sheep from Birch Hollow to end  and back.  Started a little late, 8, so it was a warm run.  Great to be on that trail again.

Casto loop.