Justin Park

Rest day.

A.M. - Was up way, way too late again last night working on some work stuff. It wouldn't have been so bad had a been more diligent and devoted more time to working earlier in the day or on Saturday, but there were funner things to do and quite honestly its nearly impossible to concentrate and get any work done at home with a 2 year old and a 2 month old. As a result, I slept in more than usual and went down to the gym. Physically felt okay and made it through the run I had planned. I didn't go hard and never intended to so I'll hopefully have a little something for the 10K tomorrow:

5 minutes @ 9.5 mph, flat
49 mins @ 10.0, flat
6 mins @ 10.5, flat

The D News 10K is fun. But I dread it a little. I'm by no means expecting a spectacular result. I basically haven't done and 'speedwork' this summer, so I'll be interested to see if my average pace tomorrow is any better than half marathon pace. History has shown me there isn't much difference. Goal is to go sub-33. Hopefully this race provides a little speed stimulus. I'm much more looking forward to Timp half this Saturday.

Deseret News 10K - Well, by now everyone knows about the debacle with the course. I was one of the poor saps behind Ben and Scott that got routed on the short course. It's a bummer, but this was not an 'A' race so I don't really care. It was still fun. I don't have a lot to say about the race. It played out about how I expected. I was shooting for sub-33 and I think I would have done that and come pretty close to my 10K PR. I was grateful for the relatively cool temps. First couple miles going downhill were sub-5 and then my pace deteriorated down to half marathon pace by the last mile. I felt good throughout. Legs just progressively lost speed. I'm not surprised that happened. I don't really do any specific training for the 10K distance or any real speed work. More than anything, I just hope the race provides a little speed stimulus.

Cooled down for 3 miles with Ben and Scott around the park. Congrats to them for great times! Then ran another ~3.3 back to my car at Research Park. It was a work day for me so I couldn't stick around to see Fritz bring home his victory.

P.M. - Worked most of the day and took off around 4:30 for ride up to Millcreek (~40 miles). Lovely ride as usual. Then down to the in-laws for a BBQ.

A.M. - Morning treadmill run down at the Life Centre. I thought this morning's workout, and the day in general, was going to be disaster because I couldn't fall asleep for the life of me. Not sure why exactly. I didn't eat anything out the ordinary. Had some good exercise Tuesday. Probably work stress more than anything. After tossing and turning, I may have ended up with 2 hours sleep, if I was lucky. Surprisingly, the run and the day went better than expected:

5 minutes @ 9.5 mph, flat
5 mins @ 10.0, flat
15 mins @ 10.5, flat
35 mins @ 11.0, flat

P.M. - My sister-in-law and her family are in town visiting from Arizona, so my wife's side of the family wanted to do a dinner picnic in the canyons. I convinced them to go to Tanners Flat up Little Cottonwood so that I could squeeze in a ride and meet up with them. I came home from work and rode my bike to the end of the paved road at Alta and then back down to Tanners Flat to meet up with them. As a side note, up at Alta I saw what appeared to be a HS cross country team. Rob Murphy, was that you and your Alta boys? I couldn't tell.

Beautiful afternoon to be in the canyon with the kids and family. The sun was still out enough when it was time to go. So I hoped on my bike and coasted home down the hill. This will probably be the last ride until after the race on Saturday.

A.M. - Standard out-and-back. Took it real nice and easy.

A.M. - Easy treadmill run at the Life Centre, all flat:

5 minutes @ 9.0 mph

5 mins @ 9.5

10 mins @ 10.0

7 mins @ 10.5

2 mins @ 11.0

1 min @ 11.5

5 mins @ 10.0

Was up way to late again (work stuff). Excited for the race Saturday though.

Timpanogos Half Marathon

Short Story - Great morning for a race. I'm happy with the end result today, but a little disappointed for having taken the first part of the race too hard and as a result, not having any speed for the last 5 miles. Overall, this is a huge PR for me, albeit on a very aided course, but my old PR was also very aided (UV 1/2 2011 - 1:10:38). First 8 miles or so were smoking down the canyon with a few sub 5-minute milers and I felt good...a little too good because in retrospect I think I pushed those miles too hard and it cost me later on. I actually led the race for a little while until just after we got out of the canyon. Then Scott decided to put the hammer down and there was no way I could hang with him. Last 5 miles (basically the part of the course after the canyon) were tough for me. Quads were fried and the leg speed was gone (all of those last miles were in the mid to upper 5-min/mi range). But I held onto second place and snatched a PR by almost 2 minutes. I wore my Hyperspeeds, which I absolutely love, but I'm wondering if a little softer shoe, perhaps my Kinvaras, would have served me better. All-in-all, a good day for me, I'm happy.

Congratulations to my hero Scott Keate who ran out of his mind today and easily won the race (1:07)! I get a rematch with him in three weeks at Hobble Creek = ), but the result won't be any different.  He is looking incredibly strong and his true running pedigree is blossoming now. Also big congrats to Lindsay Dunkley (1:11)! I would be lying if I said the thought of getting 'chicked' didn't cross my mind several times during the race. Steve Anderson had a tremendous race (1:11) despite also having done a fast marathon 4 days ago. The man is superhuman! Walter decided to be nice to all of us today, but still put up a good race and time as well. Great job to all of you.

More details to come later...

P.M. - Luckily my 'biking quads' didn't get trashed during this morning's race...50 mile ride up Big Cottonwood to Brighton, then Guardsman's Pass (end of paved road) and back home via Wasatch and Little Cottonwood Rd. Exact same ride as last Saturday. I love it.