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. 

Speedwork at East High Track.  A couple sore spots in the legs from ultimate frisbee on Sat., but overall felt pretty good.  I feel like the speed work is starting to pay dividends.

Oh yes, and it's a girl. 

Casto to S-Curve Loop.  Beautiful full yellow moon this morning.  Kept a quick pace throughout and accelerated the last few (downhill) miles. 

Radda run in the rain.   Ran with the group until the 8 mile turn, then Amy and I went on for 8.  No spicy miles in Chad's absence.  I know there is lots of research that exercise promotes mental development, but I've done some really stupid things right after a run, like leaving my pregnant wife's scone at the restaurant.  Kim and Andy stepped up, however, and delivered the scone to my house.  Thanks!

I typically don't like the 5k but I enjoyed this race.  Took John Straley's pre-race advice and didn't push too hard on the first uphill mile.  When I turned the corner on the flat, I felt fresh and ready to race.  Pushed it hard all the way to the finish. 

Casto loop. 

Slept in to 5:30 this morning to catch up on sleep.  I meant to take it easy, but a man in a yellow hat tried to pass me on Wander.  Unless I'm with the Radda group, I don't get passed on Wander- so I had to pick it up.  Then I started thinking about opposing counsel in a case.  That really got my blood flowing and sped up the kick.  As Morissey said, "there are some bad people in this world."  The bad people are worse when they're stupid. 

I had a hearing in Cedar City at 9:00 a.m. so I left my house at 5.  After the hearing, I drove to Zions (Lee Pass trailhead).  Ran to Kolob Arch trail junction.  I started the run about 11 or so, so it was warm.  Took two bottles and promised myself I wouldn't start on the second until the turn-around.  It was a beautiful day and a great run.  It was great to run on a new trail.  I've backpacked on this trail several times, as a boy scout and in high school, but it is so much better to run it.  The La Verkin trail is great for trail running, it follows and crosses the creek several times so there is lots of up and down, nice soft sandy trail.  At the turn around I cooled off by swimming in a small pool surrounded by immense navajo sandstone. 

Casto loop

Radda run. 

Cucina run with an extension at the end of the Dry Creek.  The start of this run was tough, it was warm and I didn't get much sleep last night.  At the junction, John Wood, benefitting from a heavy dose of garlic, took off.  Chad and I tried to reel him in but it was no use.  Ran a 6:30 mile on the trail, which is pretty good for a trail mile.  Flowers were great this morning, sunflower, (Balsamorhiza saggitata), see http://www.users.qwest.net/~cirnielsen/bstm07.html, and Flox.  Ran through Fort Douglas, President's Circle, South Temple, back to Cucina.  From wildflowers to tanks to chanting monks on South Temple.  Nice variation for the final miles of a long run. 

Casto loop.  Nice cool morning.  I felt recovered from the weekend, and the 50 miles I ran last week. 

Fartleks in the park.

Casto to S-Curve route. 

Radda run with a proposed variation, and two takers:  Aimee Larkin and Mark Holland.  Instead of heading east on Casto, continue south and head west on Haven Lane to dead end and secret passage....  About halfway through the run, Aimee realized she was going to be late, so she picked up the pace.  We ended up running several miles at 6:30 pace trying to keep up with her.  Nice wildlife this morning- ducks and a horse.

I felt swift and strong today- I attribute it to last night's olive oil, pasta, red wine, and good sleep.

Birch Hollow to Bare *** pass.  3 miles up, three miles down, two flat miles in the middle.  Didn't feel too great today, I didn't sleep well last night.  Started the run at 6 so it was nice and cool, still very green. 

Home to the field at Cottonwood Elementary school.  Nice cool morning for a run. 

Track workout at East high track. 

Radda run with Amy and Chad.  Ran through Haven lane/canal route.  Felt good even though I didn't bring a water bottle (drank from a sprinkler on Holladay Blvd).  9.5 miles used to feel long, but now it's no big deal.  I'm thinking about 15/16 for the weekend. 

3 quick miles in Holladay.   Ideal morning for a run.  Going long tomorrow. 

Run from Radda to Cotton Bottom and back with Aimee, Casey, and Derek.  The air felt humid this morning.  I was back home by 8.  What a great way to start the day. 

Casto lane to Skyline, S-Curve

Radda run to Haven lane with a spicy mile

Went to the pool today to mix it up.  I'm racing tomorrow in the SL 10 miler so the pool was a good way to get a cardio workout without testing the legs.  It was also nice to work the upper body, which has been atrophying as I have focused solely on running, without weight lifting or swimming. 

Ran from my house through Holladay with Chad.  Overall easy miles, but we ran for a spell at 6.40. 

Speedwork at Mueller Park.  A great change from the track.  We ran intervals in the gully, it's a slight uphill, but the hills are punishing at a fast speed.  We ran in groups of 3, I ran with Chad and Josh so it was a real challenge to keep up. 

Radda run in Holladay.  I couldn't keep up with Chad and Aimee on the spicy mile this morning.  I just didn't have much kick.   I took yesterday off, so I can't explain the lack of energy.  I'm looking forward to the trails this weekend. 

Trail run this morning.  Ran from Rattlesnake to Church Fork.  It was nice to be back on the trails again, back where I belong.  For how hot it has been, the air felt nice and cool. 

Mill D to Guardsman Pass.  (10 miles is an estimate).  Big climb from Mill D to Red Lovers Ridge above Desolation.  Legs felt tired, but I kept it moving pretty well.  A great run from the Ridge to the end, didn't see many mountain bikers until after Scott's Peak.  After a run like this, I wonder why I ever run on the roads.  Saw Brian Kamm and Bob Adler training for Wasatch, and the Bear 100 respectively.  They looked like they were having a great time. I'd like to run with those guys sometime.  The bad news:  After the run I was moving furniture, and I felt a sharp pain in my left knee.  It doesn't feel right- a complete bend with weight on the knee is painful.  I don't think it is anything too serious, but I'm going to hold off for a few days. 

Other than a sharp pain getting out of the car today, it appears my knee is on the mend.  It felt great throughout the entire run.  As a result, I registered for the Steeplechase today.