Justin Park

Pocatello Marathon

Very good day for me; much better than expected. I won the race and in so doing set a huge PR and bested the previous course I had set last year. This is a gem of a little marathon. It is well organized, the Pocatello folks are extremely friendly, and the course is beautiful and fast (especially the first half). It doesn’t offer a big prize purse, so it’s no surprise that there isn’t a lot of talent coming in here and throwing down good times. Somewhere in the neighborhood of 400-600 runners do the full marathon. They also host a half marathon, 10K, 5K, and 1.5-miler.

I went into this one only half-seriously, meaning that I didn’t prepare for it with a respectable taper that I would normally do for a marathon. I was feeling good and had no real injury issues to speak of (aside some minor, minor plantar’s in the left foot that’s been nagging for the last month). Based on my recent half marathons and the way my training has been going lately, I felt like I had the fitness to put up a respectable race and had a good shot at beating my time from last year (2:31:27). So that was the goal. Getting a win would be cool (simply because my family would be there), but it wasn’t a priority. I knew Jeff Shadley and Kory Wheatley would be there, but I wasn’t sure if any other fast dudes would show up.

I got a good night’s sleep Thursday night and had Friday off work. I slept in, did a light treadmill run at the gym, and spent the rest of the morning running around (more than I’d like) trying to get myself and our two kids ready for the trip. I also had to deal with our patio contractor and his crew coming over to rip out our old deck. We were on the road to Pocatello by 2:45 with my parents following in a separate vehicle. We got to Pocatello about 5:30-6:00 and went straight to the expo.

Salt Lake’s weather forecast for Saturday was slated to be the coolest day of the week and though I hadn’t paid any attention to Pocatello’s forecast, I figured it would be similar to Salt Lake’s and probably even cooler. My first impression upon stepping out of the car was that the temperature was nice, but it was windy…and more than just a breeze. It was enough for me to realize that it was really going to suck if we were going to be running head-on into it. I started having flashbacks of Moab and UV ½ from earlier this year and was thinking I may need to revise my goals for the race. I tried to mentally tell myself that it would calm down by morning, but some race organizers at the expo said that the winds were expected to continue out of the southwest until about 10 AM. I wasn’t sure if that would end up being a good thing or a bad thing (you end up running in about every direction at some point during ths race), but the thought of having any wind at all didn’t excite me whatsoever.

The race would be offering the typical water and PowerAde at each aid station every couple miles with energy gels at a few select points, but it didn’t offer the bottle drop option for elite runners like some races do (e.g. SGM). One of benefits of having my parents come up for the race was having my dad be able to meet me out on the course with fluid/gel while my mom hung back at the hotel to help my wife get the kids ready and over to the finish line. After dinner, my dad and I drove out on the course to go see the points along the course where I wanted him to meet me.

Similar to my plan from SGM last year (which ended up working well), I wanted to take in plenty of carbs during the race, at least 4 energy gels throughout the race and PowerAde at almost every aid station. The race would have GUs at approximately miles 12, 20, and 23. My plan was to carry two GUs in my shorts and take the first one about mile 8 and then use the race-provided one at mile 12. Then I’d meet my dad just before mile 16 with my EFS drink mix (with a gel taped to the bottle to take if I felt I needed it). Then I’d meet him again at mile about 19 for more EFS and another GU. Then I’d take my last gel at 23 (race-provided). I’d have the second GU in my shorts for insurance in case I missed a planned one along the way. Some may scoff and think that’s too much sugar, but my experience has shown that it helps me feel so much better during a marathon and will help me hold a better pace in the late stages of the race. I was also confident my stomach could handle it.

I had a restless night and didn’t end up sleeping much at all (based on numerous past similar experiences, I knew it that wouldn’t be an issue). Got up about 4:30, got ready, and had some oatmeal. Stepping out of the hotel, there was definitely a strong breeze coming from the east. My dad gave me a ride to the buses up the street at about 5:15 and they had us up the canyon and to the start line by about 5:30 – This small race runs so efficiently! No waiting time at all, just down to business. Once at the top, it was breezy, but not too bad. I hit the potties, and started to warm-up and stretch. Before long, it was almost 6:15 and time to roll. I saw Jeff and Kory at the start, but didn’t recognize anyone else. No one else seemed to be sporting any ‘fast’ shoes (usually a good clue if someone means business).

Sunlight was just barely starting to break over the eastern mountains as the gun went off. Jeff and I took to the front quickly at a decent clip. Another younger dude in basketball shorts and a cotton tee went blazing ahead of us (he would end up holding on for almost a mile before fading). The course starts on a decline from the very start and the first mile is very fast. The Garmin showed 5:06 for the first mile and I was already alone; the way it would stay for the rest of the race.

I consciously settled down the pace during the second mile and just got into a good, quick cruising pace. The whole first half of this race is fast as you blaze down the canyon The elevation drop over the entire course is approximately 1,550 feet of which 1,400 is during the first half. You’ve definitely got to be careful during the first half so that your legs have something left for the second half. I was hoping to average around 5:30 pace for the first half of the race realizing that the second half would be slower. I came through the second mile in 5:28; right in-line with where I wanted to be. The wind, though noticeable, didn’t feel like it was playing a factor.

Miles 3 through 6 are all very similar-profile miles as you cruise down the beautiful canyon in a mostly a south-east direction. Splits were pretty consistent at 5:25, 5:29, 5:25, and 5:26, respectively. As planned, I took small swigs of PowerAde from the stations at miles 3 and 5.

At about mile 6.5, the course comes to a tee in the road and you get break from the downhill as the course take a 90-degree left and puts you on slight incline for about the next half mile. I expected my pace to slowdown, but went through mile 7 at a respectable 5:28.

The course continues on the incline for a little longer before you come to a cone in the road and have to make 180-turn around it and start heading back down the same way you came. It wasn’t long before I saw Jeff Shadley running solid in second place on his way up. We exchanged high-fives as we passed each other. I estimated he was about a minute-and-a-half behind me at that point. I saw a few others who were several seconds behind him. This time when you approach the tee in the road (where you had previously turned left), you stay going straight. Coming up on the aid station at 8, I took my first GU. The split for mile 8 was 5:26.

Miles 9 through 12 are more downhill miles (some steeper than others) as you continue down the canyon. Splits were: 5:30, 5:17, 5:24, and 5:14. Right before the 12-mile mark, volunteers were handing out GUs and I grabbed one, as planned. The course turns 90-degrees and uphill for about 0.1-0.2 of a mile. At the end of that stretch, I grabbed some water from the aid station to wash down the gel and the course immediately turns right and resumes going downhill again. Mile 13 is pretty straight south and I ended up with a 5:36 split.

I came up on the half marathon start and could see the buses and race participants off to the left awaiting the start of their race. I saw Rob Murphy and he gave me a shout-out and I got a hand-slap from the race director. At that point of the race, you’re done with the canyon and you start the much more honest second half of the race. My Garmin showed me coming through the half in about 1:10:50. The race markers were measuring long at least a tenth to two-tenths of the mile (like last year) and showed me coming through at about 1:11:40. I did some rough math in my head and figured that if I could hold right around a 6-minute average the rest of the race, I could break 2:30 which would be awesome. I was pretty confident that was doable.

Mile 14 still has some modest decline and it veers you west as you start heading through the town of Inkom. My split was 5:18.

Reality really starts setting in during mile 15. Miles 15-18 features rollers. Nothing real steep, but enough to be challenging. Mile 15 was 5:34.

I was on a stretch of incline and was coming up on the first point in the course were I had planned to meet my dad. He was there (thankfully) and I made a successful grab of my bottle of EFS, took a few swigs, and elected to forgo the attached GU.

Miles 16-18 were mostly slight incline with splits of 5:46, 5:53, and 5:42; substantially slower than the first part of the race as expected, but not terrible. Still feeling good.

Just after the 19-mile mark, I met up with my dad again. Got some EFS and took the GU this time. This mile had a little more down and I hit a 5:25.

Miles 20 and 21 were 5:46 and 5:40. The course parallels some train tracks and I got honked at by a locomotive that was coming up from behind me. It made me jump and I think the volunteers at the aid station got a good laugh out of it. During mile 20, I started experiencing some minor GI distress. No big deal. Definitely not enough to force a potty stop. The sugar I was taking in, if was even to blame, was well worth the temporary discomfort for the energy it was providing.

By mile 22, I had forgotten about the GI discomfort. At that point you’re done with the long stretch going through Inkom. You go under the I-15 overpass and into the Pocatello valley. This little stretch features a modest uphill and it’s probably the most challenging part of the course. My split was 6:01 (my slowest of the race).

Miles 23, 24, 25, and most of 26 were nice straight miles as you head north-west into town on an ever-so-slight downhill grade. These miles actually felt great. I was tired, but not spent. Legs/quads were feeling strong. I love these LunaRacers! There was actually a bit of tailwind which was awesome. I just put it in cruise control and soldiered on. There were aid stations at each mile mark and I took advantage of each one. At mile 23, I took a GU from a volunteer (my fourth and last). Split was 5:42.

During the 24th mile, I could see two sets of guys up in the distance who appeared to be high school cross country runners. I made a mini goal to try and catch them. I went through 24 at 5:36. As I came up on the first set of guys, I jokingly asked, “do you guys wanna help pace me?” One asked, “how fast are you going.” I said, “about 5:40.” He smirked and said “that’s a little much for us today.” I laughed and kept trucking past them Mile 25 was 5:36. I could smell the finish. I briefly glanced at my Garmin; 2:19 something…I knew this was going to be a special day!..

I cruised past the second set of CC runners. The course makes a sharp left and after about a tenth of a mile it makes another left turn which puts you on the home stretch heading south to the finish at Ross Park. It wasn’t long before I could see the finish line up in the distance. I picked up the pace and just tried to stay focused and savor the moment. I saw my wife and mom cheering as I approached the shoot. I crossed the finish line strong with the announcer calling out my finishing time (2:26:10) and that I had broken my course record from last year by more than 5 minutes. What an awesome feeling. I was having such a hard-time fathoming that I had just run a 2:26. Did that just happen?!

My Garmin actually measured the course to be 26.39. Last year it showed 26.42. Maybe my Garmin was off both years, or maybe the course was just a little long. At any rate, I had just run the best marathon of my life!

I grabbed some food and was hurried over to the announcer who wanted me to say a few words to the crowd, which I did, though not much of a crowd had gathered at the park yet. I watched Jeff coming in looking very strong with an excellent time of 2:39. I had the opportunity to meet his wife and was able to chat with him for a few minutes before he had to head-off for his son’s cross country meet. Hats off to him for a solid performance. I’m sure he could have been several minutes faster had he not been playing it safe for the Twin Cities Marathon (his real goal) he’s got coming up.

I grabbed a little more food, and talked with a few other racers including Kory Wheatley. It wasn’t long before the half marathoners started coming in and I got to chat with Rob Murphy who had an impressive second place finish in 1:18. My family and I headed back to the hotel so I could shower and get back to the park in time for the awards. After the awards, we grabbed a quick bite, and hit the road for Salt Lake. Got home a little after 3.

I was felt surprising good after the race. Legs were tired, of course, and the quads were a little sore, but I wasn’t nearly as busted up as I have been after some marathons I’ve done. Going up and down stairs wasn’t an issue. Luckily, I didn’t stiffen-up much on the drive home. Later on in the afternoon, I felt the urge to stretch-out my legs and with LoToJa looming next weekend, and the fact I hadn’t ridden since Wednesday, I really wanted to get on the bike for a little bit. I just had both tires, the chain, and rear cassette replaced and was anxious to go break them in. So I went and did a very slow and easy ride north along Wasatch and back for a total of 30 miles. Go ahead... Call me crazy, or dumb, or whatever... I really just wanted to ride a little and celebrate my race. It was definitely more of a stretch-out than at a work-out. I finished up just as the rain was starting come down. Capped the day off with a sports massage.

Reflections on the race?... Obviously, I’m extremely happy with the way it turned out. I figured I was primed for a good race, but the result by far exceeded my expectations. Definitely a breakthrough of sorts. The weather and wind cooperated and other factors, including a lot of luck, came together just right. I used to think the St. George course is faster than this one, but now I’m not so sure. I seriously doubt my ability to put up a better time down there next month. I guess it’s possible and we’ll see what happens. Hopefully I didn’t burn through all of my mojo on this one. Worst case scenario, even if SGM ends up being a total bust, this has been a tremendously successful year of running for me.

Now it’s time to stock-up the glycogen stores and get ready for LoToJa next Saturday. I can’t wait!!!

Rest day. Strolled Isabelle to church, and Brody back home. The legs, though a little sore, are feeling like they're coming around nicely.

A.M. - No running today. My body feels good, but I'm going to give the connective tissues a few days to rest up. My wife had to work today which meant I had the kiddos all day. I had planned to try and sneak in a decent morning ride before she had to go in. I was thinking Millcreek. But my buddy, Scott, texted me about 10 PM Sunday night saying that they were throwing together an early group ride.

Got down to Dayne's house a little after 6 AM and we started heading north on 700 East with the plan of doing City Creek. I realized as I started riding with them that this is only the second group training ride I've done since the MS back in June (the first was with my work buddies up Alpine Loop in mid-July). It goes to show how much riding I do alone. Leading up to MS, we had done several group rides. But after MS, I was the one with a riding goal (LoToJa).

We only made it up to the gate at City Creek and saw that it was closed to bikes for the holiday....lame! We didn't have time to hit a different canyon, but decided to make the ride at least a little more interesting on the way back by taking Wasatch Blvd. So we rode through the avenues, Federal Heights, and Research Park. Then up by the zoo and back roads to Wasatch. Made it home right at 9. Approx. 41 miles.

Nice ride. Good to ride with the guys and practice some drafting.

A.M. - 5.1 easy miles on the treadmill in 35 minutes:

10 minutes @ 8.0 mph, flat
20 mins @ 9.0 mph, flat
5 mins @ 9.5 mph, flat

Felt good to do a short easy run. Tomorrow I'll do another treadmill and try and add a little more.

P.M. - Millcreek ride (~40 miles). The canyon was pretty chili! I really need to get a light for my bike.

A.M. - 60 minutes on the treadmill, easy flat:

10 minutes @ 9.0 mph
10 mins @ 9.5
40 mins @ 10.0

P.M. - Big Cottonwood ride to Brighton (~40 miles)

A.M. - 15-miler nice and slow on my standard 15 mile course. Did the Little Cottonwood Rd/Wasatch Blvd triangle in normal direction.

A.M. - 60 progressive treadmill workout, all flat:

5 minutes @ 9.5 mph
15 mins @ 10.0
20 mins @ 10.5
15 mins @ 11.0
5 mins @ 11.5

Felt good.

LOTOJA Classic 2012

My race report is in process so I will update this when I'm done... Here's a short synopsis:

Totally awesome experience! I enjoyed every second of it (well, almost : ) and absolutely want to do it again. I finished in 09:38:49 which was good enough for 8th place in my Category 5 division (5300 series) and I think I was 174th place overall out of 1,000+ riders. I was unofficially hoping to come in under 10 hours, which I did, so I'm satisfied/happy with my result. I feel that I performed to the level that I trained. Although I didn't do a ton of long rides throughout my training, the ones I did do (e.g. MS, Ultimate Challenge, a few 70-milers) combined with the bread-and-butter 40 to 50 mile rides I did consistently 3 to 4 times a week (mostly in the canyons) proved to be enough. I'm sure the running was also great cross-training! : )

I didn't noticeably sense any residual fatigue or soreness from last week's marathon. With the exception of a short period around the Afton, WY support exchange, I felt very good during the whole race and was fortunate enough to not have any mechanical issues, wrecks, or other mishaps. Mom and Dad did a fantastic job serving as my support crew and they were very fast at each support exchange to get me on my way quickly. My fueling strategy worked well. I ate/hydrated regularly and maintained good energy levels. I estimate that I took in about 4,500-5,000 calories during the whole ride. I got to meet and ride with a ton of great cyclists. I met David Francis (2005 overall winner, from Vegas) while on course (he was riding Cat 5 with his son) and I got to catch up with my old mission buddy and three time overall winner, Cameron Hoffman, at the awards ceremony (he finished 6th overall this year; 3rd in the Cat 1 division; less than 2 mins behind the overall winner and new record).

I definitely learned some things that I'll do differently next time (I'll explain these in more detail in the full report):
-Skip the first stop in Preston!
-Figure out how to not to have to pee before the first climb!
-Wear sunscreen on the arms and quads
-Get a bike computer

Notwithstanding these few things (which really weren't that big of a deal in the scheme of things), it was a tremendous experience. So glad I had the opportunity to do it. The investment in the training was certainly worth it.

Rest day. Spent Saturday night in Jackson Hole at the Lexington, a pretty nice but outrageously expensive hotel (everything is expensive in Jackson though!). Got a good night's rest, took our time in the morning, hit the awards ceremony at the high school, and headed back home via Kemmemer and Evanston. Got home around 5:15.

A.M. - Another terrible Sunday night sleep...I don't know exactly what it is, but Sunday nights are the worst for me. I just can't shut my mind off. Notwithstanding, my running legs felt pretty good and this morning's treadmill workout wasn't bad:

5 minutes @ 9.5 mph, flat
5 mins @ 10.0, flat
20 mins @ 10.0, progressive inclines of 3 minutes each at 1.0, 1.5, 2.0, 2.5, 3.0, and 5 minutes at 3.5
2.5 mins @ 10.0, flat
7.5 mins @ 10.5, flat
15 mins @ 11.0, flat (feeling just a little fatigued or I would have done that last 5 mins of this part at 11.5, but didn't think I had the will-power to do 10 mins at 11.5 today) 
5 mins @ 11.5

I've got a work event tonight and will be in Albuquerque most of Tuesday and Wednesday. Hope to try and bike again Thursday afternoon. Even though LoToJa has come and gone now, I'd like to keep cross-training on the bike a few times a week since it seems to be complimenting my running pretty well.

A.M. - Bread-and-butter 15-miler. Normal direction.

A.M. - 60 minute hotel treadmill run. I'm staying at the Hyatt in Albuquerque and they have a pretty nice fitness facility. Same nice Life Fitness treadmills that were in the Denver hotel I stayed in a couple of months ago.

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

These treadmills, though nice, feel a bit harder (but are probably more honest if I had to guess) than the ones at my gym back home. So this workout felt plenty challenging for this morning.

A.M. - My standard 15-miler. Did the triangle in reverse direction. Chili temps this morning; nice.

P.M. - Millcreek ride (~40 miles). Good to be back on the bike, but it wasn't the easiet Millcreek ride I've done...Cycling legs are still a bit tired from Saturday.

A.M.. - 60 minute treadmill run, all flat:

5 minutes @ 9.5 mph
5 mins @ 10.0
10 mins @ 10.5
25 mins @ 11.0
5 mins @ 11.5 (intended to, but couldn't hold it to the end today)
10 mins, 2.5 mins each at 10.0, 10.5, 11.0, and 11.5

Decent effort.

A.M. - Good long run today. Did my standard out-and-back up to the Little Cottonwood park-and-ride 3 times. Mixed up the roads and sides of the roads I was running on so that it wasn't too monotonous. Took just over 3 hours (~6:52 ave/mi pace). Felt good. Weather was great. My wife is working all day and I've got the kiddos. So getting in a ride later today might not happen.

P.M. - Found a way to get my ride in. Up to Guardman's Pass (~50 miles). This is definitely one of my favorite training rides. Cycling legs felt better today compared to Thursday.

Ended the day with a sports massage.

Time with kids and family + long run + good ride + massage = awesome day!

Congratulations to everyone who raced and finished the TOU marathon today!

Strolled my kid around the block.

A.M. - 60 minutes on the treadmill:

5 minutes @ 9.5 mph, flat
5 mins @ 10.0, flat
30 mins @ 10.0, progressive incline with 5 mins each at 1.0, 1.5, 2.0, 2.5, 3.0, and 3.5
2.5 mins @ 10.0, flat
2.5 mins @ 11.0, flat
1 min @ 11.5, flat (ah...wuss-out; didn't have it today)
9 mins @ 10.0, flat

P.M. - Millcreek ride (~40 miles). Great ride. Warm and windy on the way to the canyon. Cool on the way up. Chili! on the way down. Pleasant on the way home. Almost totally dark when I got home. Any rides I can get in during the next three weeks will be a bonus. Work is getting progressively busier and there's just not much daylight available anymore for a guy working a demanding professional services job.

A.M. - Stupid smoke-filled air forced me to change plans this morning. What would have been a 15-miler turned into a 75-minute easy treadmill run. I didn't feel it was worth it going out into the smoke this morning. Made myself go no higher than 8.5 mph today:

10 minutes @ 7.5 mph, flat
20 mins @ 8.0, flat
45 mins @ 8.5, flat

So, I got an interesting request yesterday...A neighbor of mine who is heavily involved with the Presidential Fitness program at our neighborhood elementary school (Park Lane Elementary) called me and told me the kids would be doing their mile run Wednesday morning (today). She knew I was a runner and wanted to see if I'd be willing to pace the kids. Specifically, she wanted me to pace her 9-year old daughter (Lauren; who's a rockstar biker/runner for her age) to a sub-7:20 mile and thereby break the school record. I, of course, obliged:

The warm-up:
60 minutes on the treadmill. Felt good/energetic after having had an easy day yesterday:
5 minutes @ 9.5 mph, flat
5 mins @ 10.0, flat
10 mins @ 10.5, flat
25 mins @ 11.0, flat
15 mins @ 11.5, flat
I basically rotate between two pairs of shoes for my treadmill runs: Mizuno Precision 12s, and Adidas Aegis 2s. Similar shoes. I like both of them, but I've noticed the Aegis seem to serve me better when running faster paces. They're just more zippy.

The race:
Went straight from the gym to the elementary school. The track where the kids would be running is painted on the asphalt in back of the school. You have to go around 10 times for a mile. Lauren's mom had the splits that I'd need to run all written down on paper (average 44 seconds a lap)....Wow! Talk about a committed parent! We started the run and Lauren and a few other took off pretty fast. The others faded fast, but by the second lap I was thinking to myself she doesn't me to pace her. I stayed right on the 7:20 pace and Lauren's father, who was also there, called out my splits to me each lap (eventhough my Garmin was doing the job just fine). By the beginning of the 7th lap I caught her. She was working pretty hard and I was worried she might not be able to hang. But she stayed shoulder-to-shoulder with me. Then, with about a half a lap to go, she sped-up for the finish and crossed the line in around 7:11 or thereabouts, successfully smashing the school record for her age/gender. Terrific job Lauren! Thanks to you and your folks for allowing me to be part of your great accomplishment!

A.M. - 15-miler.

P.M. - Millcreek ride (~40 miles). So glad I was able to get this in. The canyon is beautiful right now.

A.M. - 60-minute Scott Keate-inspired treadmill run. Scott borrowed one of my treadmill runs last week, so I thought I'd return the favor : ). I definitely got my money's worth with this one...I've wanted to try this one for a while since Scott told me about it. I finally got the guts this morning to venture out of my comfort zone and attempt it.  Wore the Kinvara's this morning because I knew I'd need a light and zippy shoe to handle the 12.0 mph sections. There's a reason I don't usually spend any time running 5 min/mi. pace...It's not comfortable!.. All flat:

5 minutes @ 9.5 mph
5 mins @ 10.0 mph
1 min @ 12.0 (started realizing this is going to be tough! not sure if I can hang on for the longer sections)
1 min @ 10.0
2 mins @ 12.0 / 2 mins @ 10.0
3 mins @ 12.0 / 3 mins @ 10.0
4 mins @ 12.0 / 4 mins @ 10.0
5 mins @ 12.0 / 5 mins @ 10.0
4 mins @ 12.0 / 4 mins @ 10.0
3 mins @ 12.0 / 3 mins @ 10.0
2 mins @ 12.0 / 2 mins @ 10.0
1 min @ 12.0 / 1 min @ 10.0

Real proud of myself for making it through this one. Pretty cool to think that 25 mins, or 5 miles of it, was spent at 5 min/mi pace. The 12.0 sections are tough, but the 10.0 sections feel so nice (comparatively). Thanks for the butt-whooping Scott.

The total mileage (10.8) and caloric-expenditure (per the TM) of this workout are very similar to the  progressive TM run I regulary try and do (see Wednesday's run).

A.M. - Same long run course I did last week (to Little Cottonwood park-and-ride x3) with a few slight variations. Felt good. Took it easy (~6:55 ave/mi). The Saucony Rides feel real nice on long runs.

P.M. - Ride up to Little Mountain and back (51 miles). 

Strolled Brody around the block with Isabelle. About a mile.

A.M. - Slow easy 15.1-miler. Had to get up real early to get the run in so I could hit my 8:30 flight to San Fran. Will be there until late Tuesday night.

A.M. - 60-minute hotel run. I'll probably be kicking myself for not taking advantage of running on the coast or something out here, but honestly, I was pressed for time and didn't feel real adventurous. All flat:

5 minutes @ 9.0 mph
5 mins @ 9.5
10 mins @ 10.0
30 mins @ 10.5
5 mins @ 11.0
5 mins @ 11.5

Anxious to get home tonight.

A.M. - Treadmill run again, this time back at my home gym. Got home late last night from San Fran. All flat:

5 minutes @ 9.5 mph
5 mins @ 10.0
5 mins @ 10.5
25 mins @ 11.0
20 mins @ 11.5

Solid run for me, but I've got to admit that my gym's treadmills feel easier than the ones at the Hyatt hotels I've been staying in (see yesterday and two weeks ago).

P.M. - Millcreek ride (~40 miles) 

A.M. - 15-miler. Did the triangle in reverse direction.

Was at work real late last night. We're trying to issue a report today for client and we were on-site well after mid-night. Part of a classic public accounting last minute push to get an engagement done. Agh!... Slept-in a little bit and still had a good treadmill run.

A.M. - The "Scott Keate" TM work-out for 60 mins (Scott, I hope you don't mind what I've dubbed it :):

5 minutes @ 9.5 mph
5 mins @ 10.0 mph
1 min @ 12.0 / 1 min @ 10.0
2 mins @ 12.0 / 2 mins @ 10.0
3 mins @ 12.0 / 3 mins @ 10.0
4 mins @ 12.0 / 4 mins @ 10.0
5 mins @ 12.0 / 5 mins @ 10.0
4 mins @ 12.0 / 4 mins @ 10.0
3 mins @ 12.0 / 3 mins @ 10.0
2 mins @ 12.0 / 2 mins @ 10.0
1 min @ 12.0 / 1 min @ 10.0

A.M. - 15-miler. Slow and easy.

Walked down to the video store to return a DVD and back. Maybe 3 miles.