Justin Park

Rest day. Legs were pretty sore from Saturday's race... I guess that's the price of the steep course + my Hyperspeeds. Walked around my neighborhood after chuch for probably close to two miles to get the juices in my legs going.

A.M. - Treadmill day down at the gym. I wasn't in any real state to take things real hard today, so I just kept things relatively easy. 10 miles in a little under 62 minutes:

5 minutes @ 8.0 mph, flat
5 mins @ 9.0, flat
5 mins @ 9.5, flat
~47 mins @ 10.0, flat

P.M. - Millcreek ride (40 miles). Lovely as always.

A.M. - Extended Little Cottonwood Rd/Wasatch Blvd triangle. Normal direction. Relatively warm out. Had a nice juicy cold fruit smoothy for breakfast when I got done. It tasted so good!

P.M. - It was my wife's birthday today, so I took the day off to handle the kiddos so she could shop and have some me-time. Was able to get in a ride mid-afternoon. Rode up Little Cottonwood to the end of the paved road at Alta and back (~25 miles). Good tough ride. Did it all from the saddle. About half way between Tanners Flat and White Pine, they were doing some road construction and made me stop for a couple minutes because a lane was shutdown. Apparently, earlier, a backhoe had fallen off the side of the road 65 feet down into the ravine. They pulled it out and apparently it wasn't all that messed-up, surprisingly.

Afterwards, I took the bike to the shop for a tune-up. The chain is right on the cusp of where its recommended to be replaced. The guy said my drive train will be fine though if I wait to replace it a few more weeks. I'd rather do it closer to Lotoja.

The timing of the tune-up is good since I won't ride Wednesday as I've got a Lotoja meeting that will eat up the afternoon. The bike should be ready Thursday afternoon, so hopefully I can squeeze on in.

A.M. - 60 minutes on the treadmill this morning. Legs are feeling much better, but a bit tired from Saturday still or the running/biking the last couple of days. I wanted to get things turning a little, but wasn't sure what to expect. Got to the gym and decided I had enough will power to do some incline. Ended up doing the same workout I did two Wednesday's ago:

5 minutes @ 9.5 mph, flat
5 mins @ 10.0, flat
20 mins @ 10.0, progressive inclines, 3 minutes each at 1.0, 1.5, 2.0, 2.5, and 3.0 and 5 minutes at 3.5
2.5 mins @ 10.0, flat
7.5 mins @ 10.5, flat
10 mins @ 11.0, flat
10 mins @ 11.5, flat

Pleased with the effort overall. No workouts planned for this afternoon as I've got a meeting for Lotoja.

A.M. - Extended Little Cottonwood Rd/Wasatch Blvd route in reverse direction. Nice and easy (~7 min/mi.), though compared to Tuesday, I can definitely sense a difference (a little more spunk) on mornings where I haven't went cycling the night before.

P.M. - Fought traffic and got to the bike shop to pick up my stallion. Finally, about 6:40 PM I was able to get out riding. Millcreek Canyon ride again for the second time this week (~40 miles). Daylight is going to become increasingly scarce over the next month. Hopefully I can continue to get out of work at a decent time to get in my rides. 

A.M. - 60 minutes on the treadmill at the gym this morning. I struggled with how intense I wanted to approach this one. I got invited to join Scott Keate, Jake, and Fritz on a long run on Saturday, so I didn't want to go too hard today and be worthless for my run with them, especially if they want to throw in some fast. At the same, I was feeling okay and didn't want to go too easy. I resolved on a workout somewhere in the middle:

5 minutes @ 9.5 mph, flat
15 mins @ 10, flat
20 mins @ 10.5, flat
15 mins @ 11.0, flat
5 mins @ 11.5, flat

A.M. - Long run up at Jeremy Ranch with Jake, Andrea, Scott, Dan, Devra, Fritz, and Annie. Met up with Scott and Dan near the mouth of Parleys around 7 AM and carpooled up to the rendevous point to meet the others. The temps were nice and cool when we started at a little after 7:30. The mountains provided quite a bit of shade. Overall, the route was awesome. A nice wide dirt road, largely flat with some rollers and a net downhill on the way out. We ran about 7.5 miles to where the dirt road join ups with East Canyon Road about a mile+ south of the reservoir, then ran back. Pace was nice and easy. At about the 12-mile mark, Scott decided to throw in a little tempo and I tried to hang with him. I was successful for about the first 2-2.5 miles, but let him go that last little bit and he finished a few seconds ahead. Tempo pace was right around 5:45-:55 for the first couple and Scott hit ~5:40 the third. The others must of picked it up too because they finished only a little back from us. We stopped at the cars for a minute and got some fluid, then headed out for another ~3 mile out-and-back.

Great run with terrific company. It was nice to mix it up from my normal lone-man long runs on my standard routes. Looking forward to joining this group again sometime soon.

P.M. - Fortunately Jake, Fritz, Scott and Co. didn't break me this morning, so I was able to get in a ride. 70 mile out-and-back to Big Mountain via Wasatch, Foothill and Emigration Canyon. Took my time and made sure to take in plenty of fluids and calories. Felt really good and though tired at the end, my legs still had some climb in them. Good news for the Ultimate Challenge race next week.

All-in-all a pretty solid day and week of training for me. 80+ miles running and ~175 miles (4 rides) on the bike.

Finished the day off with a sports massage.