Justin Park

A.M. - Treadmill run at the Life Centre. Really wanted to meet up with the gang down in Utah County for the long run, but the unhealthy air forecast deterred me. Not sure if the HVAC filters at the gym really provide a healthier air environment inside compared to outside, but in my mind they do. My general rule is to take it inside if its forecast to be a red burn day.

5 minutes @ 9.5 mph, flat

5 mins @ 10.0, flat

30 mins @ 10.0, progressive inclines with 5 mins each: 0.5, 1.0, 1.5, 2.0, 2.5, and 3.0

2.5 mins @10.0, flat

7.5 mins @ 10.5, flat

5 mins @ 11.0, flat

5 mins @ 11.5, flat (at 10.2 miles at the 60-minute mark)

Cool-down: ~21.5 mins @ 8.0 mph, flat (~2.8 miles)

A.M. - Easy treadmill run, all flat:

30 minutes @ 9.0 mph

30 mins @ 9.5

The inversion stinks. Definitely one of the biggest (albeit few) negatives of living along the Wasatch Front. 

A.M. - A little rushed for time this morning because of an morning work meeting. 50-minutes on the treadmill, all flat:

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

A.M. - 50  minutes on the treadmill. Was a little pressed for time again. All flat:

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

A.M. - 80 minutes on the Life Centre treadmill. All flat:

5 minutes @ 9.5 mph
5 mins @ 10.0
20 mins @ 10.5
20 mins @ 11.0
2.5 mins @ 10.0
2.5 mins @ 10.5
2.5 mins @ 11.0
2.5 mins @ 11.5 (~10.55 miles at this point)
Cool down: 20 mins @ 8.0

100% of my miles this week were on the treadmill. I'm anxious for this haze to clear up and to get outside. I'll be in Dallas for much of this coming week and look forward to hitting up the Katy trail a bunch.

A.M. - 60 minutes on the Life Centre treadmill before catching a plane to Dallas:

5 minutes @ 9.5 mph, flat
5 mins @ 10.0, flat
30 mins @ 10.0 mph with progressive inclines, 5 mins each at 0.5, 1.0, 1.5, 2.0, 2.5, and 3.0
5 mins @ 10.0, flat
5 mins @ 10.5, flat
5 mins @ 11.0, flat
5 mins @ 11.5, flat

Weather down here is lovely, relatively speaking, compared to the garbage we've been dealing with in Salt Lake. Looking to running outside tomorrow.

In Dallas

A.M. - A little over 8 miles round-trip on the Katy trail from my hotel to American Airlines Arena and back. Tons of other folks out enjoying it to. It started to drizzle just a bit the last couple miles. I can't tell you how nice it was to be outside, wearing shorts, and with fresh air (relatively speaking).

A.M. - Just over 7 miles in 45 minutes on the hotel treadmill. All flat. It was raining hard, so no running outside.

5 minutes @ 8.0 mph
5 mins @ 8.5
5 mins @ 9.0
5 mins @ 9.5
20 mins @ 10.0

A.M. - Same as Tuesday. Katy trail to AA Arena and back. I was pressed for time so ran a little faster than the normal. ~6:20 average pace with a couple sub-sixers. They were a little harder than I like to admit. Wore shorts, a tank, and a pull over shirt. It wasn't raining, but I was as wet as dog when I was done. Must be the higher humidity. I really like this Katy trail. So fortunate to have it right by my hotel.

A.M. - Katy trail. Nice and slow.

Back home from Big D last night.

A.M. - Bread-and-butter 15-mile route (Little CW triangle/9800 S/Sego Lily). Slow, character-building run in the snow and slush. Happy that the snow's cleaned out the air in the valley.

Going to enjoy today and tomorrow being home with family. Monday morning the weeks in ABQ begin... Blah! 

A.M. - Extremely cold morning today. I took it inside at the gym today. 60 minutes on the TM before my flight to ABQ. All flat:

5 minutes @ 9.5 mph
15 mins @ 10.0
40 mins @ 10.5

I wasn't on one of my preferred machines today. I wanted/tried to go to 11.0 at the 40 minute mark, but when I bumped it to 11.0, it struggled and started osilating between 10.6 and 10.7 and obviously wasn't going to go up to 11.0. Like it had a governor or something on it. So I just put it back to 10.5 where it would stay stable and finished out the rest of my run. Stupid machine. Honestly, the 10.5 was just fine for today.

Down in ABQ for the next couple days. The temps are warmer than SLC, but not by a lot. A little snow fell today and it stuck. I'm looking forward to hitting up the Paseo Del Bosque.

A.M. - I'm a doofus and forgot to pack my running pants/tights. Temperature this morning was 7 degrees. I wasn't man enough to try and brave it outside. So another treadmill run. 60  minutes on the hotel TM. All flat:

5 minutes @ 9.0 mph
5 mins @ 9.5
5 mins @ 10.0
25 mins @ 10.5
15 mins @ 11.0
5 mins @ 11.5

Felt good.

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

20 minutes @ 8.5 mph
20 mins @ 9.0
20 mins @ 9.5

A.M. - 60 minutes on the hotel treadmill:

5 minutes @ 9.5 mph, flat
5 mins @ 10.0, flat
20 mins @ 10.0, progressive inclines, 5 mins each at 0.5, 1.0, 1.5, and 2.0 (had good intentions of holding longer, but this felt like enough today)
10 mins @ 10.0, flat
20 mins @ 10.5, flat

Heading back home tonight. I need to remember my warm running clothes next week. The crazy work hours have begun...

Back home last night

A.M. - 60 minutes on the treadmill at the Life Centre:

5 minutes @ 9.5 mph, flat
10 mins @ 10.0, flat
5 mins @ 10.0, 0.5 incline
10 mins @ 10.0, 1.0 incline
20 mins @ 10.0, 1.5 incline
5 mins @ 10.0, 2.0 incline
5 mins @ 10.0, 3.0 incline

Best of luck to all you fasties at the St. George half tomorrow. Have fun throwing it down!

A.M. - 60 minutes on the Life Centre treadmill. All flat:

5 minutes @9.5 mph, flat

5 mins @ 10.0

10 mins @ 10.5

30 mins @ 11.0

2.5 mins @ 10.0

2.5 mins @ 10.5

2.5 mins @ 11.0

2.5 mins @ 11.5

Legs may have been able to hold the 11.0+ through 60 today, but about 20-25 mins into the run I started get a hot spot under my right foot that didn't subside (left side perfectly fine). Due to the new shoes (Nike Free 3.0 v4) I'm sure. I really like them. They're light, firm, responsive, and fast. Next time I wear them it would behoove me to use some Glide on the bottoms of my feet. I would have liked to have went longer, but the foot had enough at 60 mins.

Messed around on the elliptical for 20 mins and lunges before heading home.

Another week with 100% of my miles on the treadmill. 360 mins (6 days x 60 mins),  mostly flat, with just under 6 minute average pace (which I know is not saying a lot for flat TM running). 

A.M. - 60 minutes on the treadmill before flying out to ABQ.

5 minutes @ 9.5 mph, flat
5 mins @ 10.0, flat
5 mins @ 10.0, 0.5 incline
5 mins @ 10.0, 1.0 incline
25 mins @ 10.0, 1.5 incline
5 mins @ 10.0, 2.0 incline
5 mins @ 10.0, 2.5 incline
5 mins @ 10.0, 3.0 incline

Brought my warm gear this time, but I probably won't need it. It is 45 degrees right now (1:15 PM) and the next few days are forecasted to have highs it the mid-50s and lows in the high-20s.... Sweet!

A.M. - Paseo Del Bosque

A.M. Paseo Del Bosque

A.M. - Paseo Del Bosque. My dang flight back to SLC got cancelled this afternoon and next best alternative doesn't put me in until tomorrow night.....Aggh! Only consolation is that the running conditions are better here.

A.M. - Paseo Del Bosque again. Had I been smart, I should've gotten up early and turned this into a longer run since tomorrow will probably be a treadmill day back home. It's been nice to get some good outside days down here with good weather. The best flight I was able to get today leaves around noon and routes me through Seattle before getting me home around 7. No direct flights at all.

A.M. - 60 minutes on the gym treadmill:

5 minutes @ 9.5 mph, flat

5 mins @ 10.0, flat

40 mins @ 10.0, progressive inclines: 5 mins @ 0.5, 5 mins @ 1.0, 20 mins @ 1.5, 5 mins @ 2.0, 5 mins @ 2.5 (all that I could handle today)

2.5 mins @ 10.0, flat

2.5 mins @ 10.5, flat

2.5 mins @ 11.0, flat

2.5 mins @ 11.5, flat

Gravitron, lunges, 20 minutes on the Stepmill 

A.M. - Delightful little run on my home course on snowy and slushy roads.

Flew back into ABQ yesterday around noon.

A.M. - Paseo Del Bosque.

A.M. - Hotel treadmill for 60 minutes. All flat:

5 minutes @ 8.5
5 mins @ 9.0
5 mins @ 9.5
5 mins @ 10.0
40 mins @ 10.5

A.M. - Paseo Del Bosque.

Flew home tonight. 

A.M. - 60 minutes on the Life Centre treadmill:

5 minutes @ 9.0, flat

5 mins @ 9.5, flat

30 mins @ 10.0, flat

20 mins @ 10.0 with 5 mins each at 0.5, 1.0, 1.5, and 2.0

A bit low on energy today. Was up most of the night fretting about some difficult conversations I was anticipating having today... I gave my notice at work. Thankfully, the talks went much better than expected. My gosh, how liberating... Deloitte has been a great place to be for 7 1/2 years. Countless invaluable experiences that will certainly serve me well in the future. Tons of great relationships. But I hit 'the wall' a while ago and my auditor battery has been running on empty. The last year plus has felt harder to endure than the last few miles of any marathon I've ever run (not only because of all the traveling). Just haven't been happy at work and my attitude, despite well-intentioned efforts, has become dangerously toxic. Thank goodness for the cathartic effect running provides everyday. So a much, much needed change. I'm going to work for a well funded start-up that specializes in liquified nature gas (LNG) and has big growth ambitions. It's a bit of a risk, but I'm super excited. The change happens 2/25, so 3 more weeks of enduring Albuquerque. At least for the next few months, this new position is going to require a lot of time and will probably be less conducive to running and racing. That's okay. What's most important now is to focus on establishing myself well in this new role. Overall, this is going to be a good life move (and hopefully for my running too!).

Pardon the journal entry.

A.M. - Slow easy run on the normal course. Could have went longer had I coordinated better with my wife's work-out schedule. Next week. Last night was one of the best night's sleep I can remember in awhile.

A.M. - 60+ mins on the treadmill before heading to the airport for ABQ:

5 minutes @ 9.5 mph, flat
5 mins @ 10.0, flat
5 mins @ 10.0, 0.5 incline
5 mins @ 10.0, 1.0 incline
4.5 mins @ 10.0, 1.5 (accidently pulled the safety switch and had to restart. Disrupted focus)
16 mins @ 10.0, 1.5
5 mins @ 9.0, flat
5 mins @ 9.5, flat
5 mins @ 10.0, flat
5 mins @ 10.5, flat

A.M. - Paseo Del Bosque.

A.M. - Paseo Del Bosque.

A.M. - Paseo Del Bosque. I know, I'm starting to sound like a broken record. These morning runs at chill pace on this trail are heaven right now. I'm really enjoying running for its spiritual aspects right now. Not really concerned with going fast.

Back to Utah last night.

A.M. - 60 minutes on the Life Centre treadmill:

5 minutes @ 9.5 mph, flat
50 mins @ 10.0, progressive inclines, 5 mins each at 0.5 and 1.0; 25 mins at 1.5; 5 mins each at 2.0, 2.5, and 3.0

Semi-decent effort. Felt good.

A.M. - Standard 9-miler. Woulda, coulda, shoulda went longer, but like many of my Saturdays lately, I was pressed for time this morning. It was my wife's weekend to work and I slept in too late to really be able to fit in any decent amount of miles. Run was okay. Felt slow and sluggish though. Not sure why. Yesterday's TM wasn't very intense. May have something to do with my recent sleep patterns, diet, stress levels, and running-focus...all of which leave quite a bit to be desired lately. Hope to break the funk soon. But still happy to be able to be running consistently and injury free (knock on wood). Also, anytime I can run outside in relatively fresh air here in Salt Lake this time of year is a blessing.

Congrats to all of you who had good 10Ks today!

Flew back into ABQ late last night. This is the second to last week that I'll be traveling down here...Yeay!

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

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

I'm in for a string of very late nights. Keeping my fingers crossed that I can muster-up the courage and energy to get up early enough to fit in my runs. As has been the case for the past while, the goal will just try and be to get them in consistently.

A.M. - Paseo Del Bosque.

A.M. - Paseo Del Bosque.

A.M. - Paseo Del Bosque. My life is definitely in ground-hog day mode!

Back in SLC last night.

A.M. - Interesting morning. Slept in later than I should of... Apparently my body isn't liking the average of ~4 hours of sleep a night I've been giving it the last several days... Go figure. I went down to the gym, did my normal warm-up, got on the treadmill, and decided to check my email one more time before starting my music and my run. Had an email that couldn't wait. Drove home, shot off a couple emails, and decided to bag the gym. Went and banged-out my go-to 9-mile run. Just as well. The easier effort outside was what I needed today.

A.M. - Shortened out-and-back. Just was short on time and didn't have the drive to get out early enough to do more miles. No excuses.

A.M. - A rather weak treadmill effort, ~43+ minutes:

5 minutes @ 9.5 mph, flat
5 mins @ 10.0, flat
5 mins @ 10.0, 0.5 incline
15 mins @ 10.0, 1.0
10 mins @ 10.0, 1.5
3+ mins @ 10.0, flat (minor GI issues, pressed for time)

A.M. - Paseo Del Bosque.

Dang near goose-egged it today....I was up working until 4:30 AM last night, yes 4:30, and it was probably after 5 by the time I fell asleep. Needless to say, getting up a little after 6 to run wasn't happening, especially since the previous night was after 2. Lately the routine has been work at the client until ~7:30, head back to the hotel, and meet up in the atrium and work until 1 or 2 in the morning. Then get up and do it all over again. That's what my Monday's through Thursday's have been lately. Not going to lie, I feel like crap and probably look like it too. Thankfully, this silliness is almost over...

Up to this point I've been able to drag myself out the door about 6:30 for a 10-mile slog. But this morning I succumbed.

Fortunately, my senior manager decided we were heading back to the hotel at about 6:30 to work in the atrium for the evening. I had just enough time to fit in a shorty on the hotel treadmill:

P.M. - 35+ minutes, all flat:

10 minutes @ 9.0 mph

10 mins @ 9.5

15+ mins @ 10.0

Felt great to get the run in.

A.M. - 2 AM night again last night. Was almost 7:30 when I dragged myself out of bed...Busy season is breaking me. Decided I had time for another short one:

35 mins on the treadmill, all flat:

5 minutes @ 8.5 mph

5 mins @ 9.0

5 mins @ 9.5

15 mins @ 10.0

5 mins @ 10.5

Flew home tonight... Finally done with my last trip to Albuquerque! Hallelujah! And my entire Deloitte (and public accounting) experience comes to end in a couple days after 7 1/2 years. I have a lot of mixed emotions, but it's time. I'm stoked.

On the plane ride, I was reading the editor's letter in the March Runner's World called "A 21-Minute Fix." It made me think of myself and my experience yesterday. What most impressed me was what he said at the end:

"Running can be anything you need it to be, big or small. It can help you beat addiction or disease. It can help you burn off five or 10 or 50  pounds and change your life. Or in the time it takes to watch a few YouTube clips, it can clear the cobwebs in your head, give you a shot of endorphins, and salvage a forgettable day." - David Willey, Editor-In-Chief, Runner's World Magazine 

A.M. - Standard course, out in the snow storm.

A.M. - Same as yesterday, but not snowing. Last day at Deloitte for me.

A.M. - 60 minutes on the Life Centre treadmill:

5 minutes @ 9.5, flat

35 mins @ 10.0, flat

5 mins @ 10.0, 0.5 incline

5 mins @ 10.0, 1.0

5 mins @ 10.0, 1.5

5 mins @ 10.0, 2.0

First day at the new job! 

A.M. - Normal 9-milers in some snowy weather. Good run in the cold dark morning.

A.M. - 60 minutes on the Life Centre treadmill:

5 minutes @ 9.5 mph, flat

5 mins @ 10.0, flat

5 mins @ 10.0, 0.5 incline

5 mins @ 10.0, 1.0

18 mins @ 10.0, 1.5 (nature called pretty strong)

5 mins @ 9.0, flat

5 mins @ 9.5, flat

5 mins @ 10.0, flat

7 mins @ 10.5, flat 

A.M. - Standard 9-mile out-and-back.

A.M. - 56.5 minutes on the Life Centre treadmill:

5 minutes @ 9.5 mph, flat

5 mins @ 10.0, flat

5 mins @ 10.0, 0.5 incline

5 mins @ 10.0, 1.0

20 mins @ 10.0, 1.5

5 mins @ 10.0, 2.0

...wuss-out, I have no pain tolerance or mental toughness right now : (

5 mins @ 10.0, flat

5 mins @ 10.5, flat

1.5 mins @ 11.0, flat

...wuss-out #2, nature started calling and I didn't have the focus to finish the last few mins.

Moab is shaping-up to be a joke in few weeks. 

A.M. - 15-mile course. Little Cottonwood Rd/Wasatch Blvd triangle, Sego Lily. This was the longest run I've done in close to 2 months and I'd be lying if I said it didn't feel like it. Felt pretty good though. Averaged just under 7 min pace. Felt fine afterwards and today (Sunday) when I'm writing this. As eluded in yesterday's entry, I'm certainly not ready for the Canyonlands 1/2 on the 16th. It'll be a good butt-whooping and will be fun to be running it with a few of my close friends though.

A.M. - 60 minute treadmill run at the Life Centre:

5 minutes @ 9.5 mph, flat
5 mins @ 10.0, flat
5 mins @ 10.0, 0.5 incline
5 mins @ 10.0, 1.0
20 mins @ 10.0, 1.5
5 mins @ 10.0, 2.0
5 mins @ 10.0, 2.5
5 mins @ 10.0, 3.0
5 mins @ 10.0, flat

A.M. - Easy run on the standard 9-miler. Weather seemed pretty cold this morning.

A.M. - 60 minute Life Centre treadmill:

5 minutes @ 9.0 mph, flat
5 mins @ 9.5, flat
5 mins @ 10.0, flat
5 mins @ 10.0, 0.5 incline
15 mins @ 10.0, 1.0  - stop
(potty break- really having issues with this interrupting my runs lately)
resume - 25 mins @ 9.0, flat

A.M. - 9-mile course

A.M. - 52 minutes on the Life Center treadmill, all flat:

5 minutes @ 9.5 mph

10 mins @ 10.0

20 mins @ 10.5

17 mins @ 11.0

Potty break. Rushed for time. Called it a day. 

I don't know what going on with my bowels lately, but they're not letting me make it through my runs. Not sure if it has something to do that I haven't been traveling the last couple weeks, have a little more control over my diet, and my fiber intake has been a bit higher. Since I've started my new jobs, I've had to start my runs on average ~1/2 hr. to 45 mins earlier than before. Maybe my system is just trying to get used to that? Annoying at any rate.

A.M. - Standard 15-mile course plus an extra mile in the neighborhood to make it 16. Did the Wasatch Blvd/Little Cottonwood triangle in reverse. Just under 6:50 average for the run. Felt good. Wore shorts and compression sleeves. Cool but not raining. Wind wasn't an issue where I was.

I mentally preparing myself for the butt-whooping I'm going to endure next week in Moab. With any luck I won't catch the terrible cold that my wife and kids have been dealing with the past 2 weeks before Saturday's race.

A.M. - Standard 9-mile route.

A.M. - 55 mins on the Life Centre treadmill:

5 minutes @ 9.5 mph, flat

5 mins @ 10.0, flat

5 mins @ 10.0, 0.5 incline

5 mins @ 10.0, 1.0

20 mins @ 10.0, 1.5

5 mins @ 10.0, 2.0

5 mins @ 10.0, 2.5

5 mins, flat, 1 min each at 9.0, 9.5, 10.0, 10.5, 11.0 

A.M. - 60 minutes on the Life Centre treadmill:

5 minutes @ 9.5 mph, flat

5 mins @ 10.0, flat

20 mins @ 10.5, flat

...stop - bathroom break...

5 mins @ 9.5, flat

5 mins @ 10.0, flat

10 mins @ 10.5, flat

10 mins @ 9.0, flat 

P.M. - dang near goose-egged today... Was up way too late last night and consequently couldn't get out of bed to run this morning. Went to work and worked until about 9 PM. Easily could have thrown in the towel, but got home and mustered the courage to go out for a (short) late one. Up along the standard course to just passed the Bell Canyon parking lot. About 7 miles.

A.M. - 35 minutes on the gym treadmill, to conserve a little juice for tomorrow:

5 minutes @ 9.0 mph, flat

5 mins @ 9.5, flat

20 mins @ 10.0, flat

5 mins @ 10.5, flat

Canyonlands Half Marathon

Had my race report all written, but I hit something on my computer and lost it all. Dang-it. Maybe I'll come back and write it again later.

Short re-cap: Good run, awesome overall day. Finished the race in 1:15:21 and 9th overall place. My best time on this course by ~2:20 minutes. Mostly because the weather was good today compared to what it has been the last few years. My fitness certainly isn't the reason. I motored through most of the race at about 5:40-50 pace. Felt pretty good, but that was all the output the engine was going to give me today. I couldn't have asked for any better than that given the state of my training.

My buddies Scott T. and Corey had great days. I got 4 cool-down miles helping run them in. After the race, I hit up the Slickrock trail on my mountain bike for some awesome me-time.

Big kudos to Redd and Zak James who had especially awesome races! 

It was good to see/chat with Fritz, Scott, and Brandon who all had good races. 

A.M. - Standard 9-miler

Nothing. Dang-it... First non-Sunday no run this year. About 5 P.M. last night, I began feeling like garbage. Flu-like symptoms. Got home from work pretty late and went to bed with shivering chills. Felt really tired. Set my alarm to get up for the run, but was going to let myself sleep through it if I didn't feel better. Alarm went off, I was feeling much better (not 100%), but decided to play the lazy card. Felt totally fine by about noon, but we're working crazy hours right now and there wasn't any time in the afternoon to get in a run. Bummer. 

A.M. - Pretty weak treadmill effort:

5 minutes @ 9.0 mph, flat
5 mins @ 9.5, flat
5 mins @ 10.0, flat
5 mins @ 10.0, 0.5 incline
5 mins @ 10.0, 1.0
~3 mins @ 10.0, 1.5

...gut couldn't hack it. Had to stop for a potty break. This has been a recurring theme for the last several weeks that I've got to figure out.

10 mins @ 9.5, flat 

A.M. - Sleet/hail slog. Didn't have much time this morning. I looked at the weather on my iPhone before I headed out this morning. Said the temps were low 40's. Awesome! Shorts!... Didn't bother to notice the precipitation coming down outside. Stepped outside, noticed it, and noticed it was a lot colder than I was expecting. I was too short on time (i.e. too lazy) to change into anything warmer, so I set out. First half mile wasn't bad running south. Then I turned west and the sleet/hail was nailing me from the side right in the face. Then I turned north and then it was just torturous. I trudged on trying to shield my face, but it was very unpleasant. Shortly after the first mile, I started to turn back, disgusted by the horrible conditions. Then I manned-up and grew a (little) pair and decided to continue on my out-and-back route and at least get 5 in. Made it to the light on Wasatch and came back for a whooping total of ~5.5 miles. Something is better than nothing.

A.M. - Out-and-back to the water tank and back. Motivation is super low right now.

A.M. - Wintery conditions, albeit not nearly as unpleasant as Thursday. It was Linds weekend to work, so not a ton of time. Slept in and only had time for 9. My running motivation is in a hole right now... Lack luster low mileage week.

A.M. - 55 minutes on the Life Centre treadmill:

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

Standard 9-miler

A.M. - 45 mins on the treadmill, all flat

5 minutes @ 9.5 mph,
5 mins @ 10.0
25 mins @ 10.5
10 mins @ 11.0

(GI issues)

A.M. - Short on time. A little out-and-back along the standard route.

A.M. - The standard run.

A.M. - Beautiful day for a run. I didn't get going until about a quarter to 10. My 15-route with an extra mile at the end (exact same run as three weeks ago). Always a treat to wear the Kinvaras; by far one of my favorite shoes ever. I'm really itching to break-out the bike this afternoon.

P.M. - 40 mile bike ride. To the fire station half-way up Emigration Canyon and back. Beautiful afternoon for a ride. This was my first ride on the stallion since riding with Fritz back in October. I took the ride nice and easy. Its going to take a few rides before the cycling legs start coming back to me. The 7-11 hill and the La Caille hill were especially humbling. 

Goose-egg! Up too late working on stuff for our audit.... I thought I left Deloitte to get away from auditing!

A.M. - Up just past the Bell Canyon parking lot and back.

A.M. - Treadmill, all flat:

5 minutes @ 9.5 mph

15 mins @ 10.0

15 mins @ 10.5

(nature break)

5 mins @ 9.5

5 mins @ 10.0

5 mins @ 10.5

5 mins @ 11.0

5 mins @ 11.5 

A.M. - Standard 9 miler

A.M. - Treadmill. This one started good, but GI issues derailed it:

5 minutes @ 9.5 mph

5 mins @ 10

20 mins @ 10.5

12 mins @ 11.0

Legs just fine, but gut could hold it and weak will-power. 

A.M. - Not a bad medium long run. Similar route as last week. A little slower.

A.M. - One of the better treadmill runs I had in a while. Nice steady slight incline:

5 minutes @ 9.5 mph, flat

5 mins @ 10.0, flat

5 mins @ 10.0, 0.5 incline

5 mins @ 10.0, 1.0

25 mins @ 10.0, 1.5

5 mins @ 10.0, 2.0

5 mins @ 10.0, 2.5

5 mins @ 10.0, 3.0 (challenging with my present fitness)

Finally made it through a 60-minute run without needing a potty-break. Hopefully, a good sign. 

A.M. - Standard 9-miler

A.M. - Same as yesterday.

A.M. - Shorter run. Up late last night drafting a report. Woke up late and didn't have much time.

A.M. - Same story as yesterday, but cutoff even shorter due to time. Up late making one last push for the audit.... Good news is that we issued this afternoon! The audit is done. Hopefully, some normalcy will be returning to life.

I'm finally catching up with two week-worth of blogging. I'm at the winter solstice of my running training right now. Would love to get motivated and getting a little more serious. Still some urgent major projects at work, but with the audit behind me now things should be easing up a little bit.

Looking forward to a longer run tomorrow. Depending on how the day goes, I may bust out the bike in the afternoon. 

A.M. - Ogden is only a little over a month away and I'm no where near ready, and won't be. But I figure I need to start getting some longer runs so I have a half-way decent base to get me through it. Plan was to go 20 today by doing my 12 and 9 mile (minus 1) courses. About 7 miles into it, I was was coming down 9400 S. and much to my surprise saw Rob Murphy and Jake coming up on the other side of road. They motioned for me to join them and I did. Good choice. It was great running with them. Kept the pace nice and easy. We went up to the light on Wasatch and then came down again to Mt. Jordan Rd. Then cut through Granite Park to Dimple Dell and ran down the north ridge of the gully to 1300 S. Rob left us here to do a little more inside at 24-hr. Jake and I continued down the gully another mile or so and came back. Jake stopped at 24-hr to meet up with Rob and I finished with another 4 miles back up the Gully and back down home on the last 2.25 of my 9-mile course. It's been awhile since I've went this far and those last few miles kicked my butt more than I like to admit. The building process is all part of the fun and I've got a lot of it to do.

A little breezy, but a beautiful, cool, overcast morning for a run. Privileged to have had a couple 1-on-1 running miles with Jake. What an amazing athlete. Anxious to see him tear up the SL half next week and the 25K and half marathon championships over the next few months.

A.M. - 60+ minutes on the treadmill:

5 minutes @ 9.5 mph, flat
5 mins @ 10.0, flat
40 mins @ 10.0 mph with 5 mins @ 0.5, 5 mins @ 1.0, 20 mins @ 1.5, 5 mins @ 2.0, and 5 mins @ 2.5

nature break

10+ mins @ 10.0

A.M. - Standard 9-miler. Had good intentions of getting up a little earlier and doing my 12 mile course, but my bed won the battle this morning. Pleasant slow, slow run in the light falling snow.

Super glad our FRB friends in Boston are safe given yesterday's craziness.

A.M. - Decent treadmill workout. 60 minutes, all flat:

5 minutes @ 9.5 mph
5 mins @ 10.0
20 mins @ 10.5
20 mins @ 11.0
5 mins @ 11.5 (was about all that I could handle at 11.5 at present fitness level)
5 mins @ 10.0

I'm thinking about using the Free's at Saturday's race. 

A.M. - Standard 9-miler.

A.M. - 35 minutes on the treadmill, all flat:

5 minutes @ 9.0 mph
10 mins @ 9.5
10 mins @ 10.0
5 mins @ 10.5
1 min @ 10.0
30 secs @ 11.5
30 secs @ 10.0
30 secs @ 11.5
30 secs @ 10.0
30 secs @ 12.0
30 secs @ 10.0
30 secs @ 12.0
30 secs @ 10.0

Tomorrow will be interesting. I'm not expecting anything spectacular, but hopefully a little improvement over last month's run down in Moab. It will be fun. Probably pretty darn cold!

I made a dumb mistake by staying up way too late last night working on a project that could have (and should have) waited until the morning. So I didn't get a lot of sleep last night. I feel okay now, but hopefully I don't pay for it tomorrow morning.

SALT LAKE HALF MARATHON 2013

Was a slacker and never did this report. Maybe I circle back later. Kind of a rough race for me especially with the rain and wind. I'll probably never do another race in the Nike Free's again.

A.M. - Still feeling Saturday's race a little bit, so kept it real moderate on the treadmill. All flat:

5 minutes @ 9.5 mph
50 mins @ 10.0
5 mins @ 10.5

A.M. - 12-mile course. Hoping to work this route into the routine more frequently.

A.M. - 50 minutes on the treadmill. Started-off feeling good. A little disappointed how it ended-up. All flat:

5 minutes @ 9.5 mph
5 mins @ 10.0
20 mins @ 10.5
20 mins @ 11.0
Had enough and pulled the switch. Oh well. 

A.M. - Same as Tuesday.

A.M. - 60 minute progressive incline run on the treadmill:

5 minutes @ 9.5 mph, flat
5 mins @ 10.0, flat
5 mins @ 10.0, 0.5 incline
5 mins @ 10.0, 1.0
20 mins @ 10.0, 1.5
5 mins @ 10.0, 2.0
5 mins @ 10.0, 2.5 (end incline)
2.5 mins @ 10.0 mph, flat
2.5 mins @ 10.5, flat
2.5 mins @ 11.0, flat
2.5 mins @ 11.5, flat

I'm going to keep being disappointed until I can hold the 3.0 and 3.5 inclines through 60 mins.

A.M. - Long run. 12 mile route back-to-back (minus almost the first mile of the second loop). Wasatch Blvd/Little Cottonwood Rd. triangle in reverse direction the second time around. Needed a potty stop at about mile 9. 7 min/ave pace.

P.M. - My buddy did a run this morning from Emigration home. He had driven up to Emigration to right before the sharp turn before the last climb up Little Mountain. I agreed to go get his vehicle for him. Rode my bike up Emigration. Up to the car was only 23 miles and I wanted a little more. Decided I'd at least go to the top of Little Mountain. Got there and decided to keep going a bit and at least make it 30. Then I decided what the heck, I'll go all the way up Big Mountain. It was a beautiful afternoon, and a fun ride, but a slow trudge up mountain. Probably more than I should have bitten off for only the second ride of the season. Super fun though glad I did it. Perfect weather for a ride. Lots of folks out on their bikes taking advantage of the gorgeous weather. ~41 miles in all.

Good day. Felt like I did some exercising today.

A.M. - 57+ mins on the treadmill at Life Centre, all flat:

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

P.M. - 25 to 30 miles on the Cervelo to the top of Suncrest and back along Wasatch Blvd and 1300 E. Beautiful afternoon for a ride.

A.M. - 15 mile course.

A.M. - 60 minutes on the gym treadmill:

5 minutes @ 9.5 mph

5 mins @ 10.0, flat

5 mins @ 10.0, 0.5 incline

5 mins @ 10.0, 1.0

10 mins @ 10.0, 1.5... eew, not digging the incline today. Back down to 0

10 mins @ 10.0, flat

try incline again...10 mins @ 10.0, 1.5 incline... no, not having it. Back down

2.5 mins @ 10.0, flat

2.5 mins @ 10.5, flat

2.5 mins @ 11.0, flat

2.5 mins @ 11.5, flat 

A.M. - 12-miler (Little Cottonwood Rd./Wasatch Blvd triangle, 9800S, Roseboro)

A.M. - Easy pre-race run on the treadmill. 35 minutes, all flat:

5 minutes @ 9.0 mph

10 mins @ 9.5

10 mins @ 10.0

5 mins @ 10.5

1 min @ 10.0

30 seconds @ 11.0

30 secs @ 10.0

30 secs @ 11.5

30 secs @ 10.0

30 secs @ 12.0

1.5 mins @ 10.0 

PROVO CITY HALF MARATHON 2013

Was a slacker and never did this race report. I may circle back and try and summarize it at some point. Good race though for me for this time of year.

8 easy miles afterwards. 

A.M. - 60 minutes on the Life Centre treadmill:

5 minutes @ 9.5 mph, flat
5 mins @ 10.0, flat
5 mins @ 10.0, 0.5 incline
5 mins @ 10.0, 1.0
25 mins @ 10.0, 1.5
5 mins @ 10.0, 2.0
2.5 mins @ 10.0, flat
2.5 mins @ 10.5
2.5 mins @ 11.0
2.5 mins @ 11.5

A.M. - Absolutely beautiful morning for a run. Unfortunately, I couldn't take advantage. One of those rare days where I really just didn't feel good. First half to 2/3rds of the run were fine. About 7, it became apparent I would need a pit-stop at the park. It came on fast! Really had to slow down to be able to make it to the park without exploding. After that I was done. Really couldn't get things rolling again. Decided to cut the planned 15-miler short and do my 12 course and just get it over with. Oh well.

I must say, I love running this time of year. Not cold, not hot, mostly just pleasant crisp spring air.

A.M. - 50 mins on the Life Centre treadmill, all flat:

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

Pretty disappointed that I haven't been able to stick these runs for 60 mins for the past few months. The kill switch is just too tempting these days when things get uncomfortable and I'm just having a hard time holding 11.0+ OR incline above 1.5. Doesn't bod well for my confidence going into Ogden. Not sure if its just the time of year and that I'm still trying to recover from a stressful busy season (I usually have a bit of running lull post busy season; this year feels more pronounced)? maybe I'm a few pounds above weight? diet? mono? lacking motivation? just getting old? combination?... Not quite sure. But its been a while since I've consistently been happy with my treadmill runs. Hope to come out of the funk soon. Sorry for the soapbox.

P.M. - Had EQ visits scheduled for tonight, but there was a change of plans and they didn't end up happening. Perfect excuse to go out for a little ride. Weather was on the cool side and it was a bit rainy. Within 20 seconds of leaving the house, I was questioning whether riding this afternoon was such a good idea. I ended up turning back to grab a jacket and something for over my ears. It was getting late and there wasn't a ton of time. I didn't want to go very long anyways. Basically did the same route as last Monday. Went from my house up to Wasatch and south to the top of Suncrest and back. Didn't measure the distance, but I suspect it was between 25-30 miles all in with a few good climbs. Felt pretty good. Lotoja lottery results are supposed to be out by Friday.

A.M. - 15-miler

A.M. - 60 minutes on the treadmill. All flat:

5 minutes @ 9.5 mph
5 mins @ 10.0
20 mins @ 10.5
30 mins @ 11.0 

A.M. - 15-miler

A.M. - 60 minutes on the Life Centre treadmill:

5 minutes @ 9.5 mph, flat
5 mins @ 10.0, flat
5 mins @ 10.0, 0.5 incline
5 mins @ 10.0, 1.0
20 mins @ 10.0, 1.5
5 mins @ 10.0, 2.0
5 mins @ 10.0, 2.5
5 mins @ 10.0, 3.0
5 mins flat with 1 min each @ 10 mph, 10.5, 11.0, 11.5, and 12.0

A.M. - 9-miler

A.M. - 45 minutes on the treadmill, all flat:

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

Excited for Saturday. Its going to be fun, despite the fact I feel I'm going into it under-trained. Goal is going to be low to mid-2:30's. I think I should be capable of that. 

A.M. - 5 easy, slow miles on the flat roads around my neighborhood. 

A.M. - 25 minutes on treadmill, flat:

5 minutes @ 7.5 mph

5 mins @ 8.0

5 mins @ 8.5

5 mins @ 9.0

5 mins @ 9.5

I know full well I'm going into tomorrow somewhat undertrained. But all systems are a go. Feeling pretty rested and ready to roll. 

Ogden Marathon 2013

I had a decent day today. Given my current fitness, my training, and the weather, the result was actually better than expected. In assessing my fitness going into this race, I felt that mid-to-low 2:30's was doable. Considering I hit low 2:30's with the weather conditions, I'm happy. For my level of training to this point this year, it's what I deserved. As many others have commented in their posts, it was a little windy and very soggy. Definitely a run that tested character.

Pre-race stuff: One of the highlights of this run was being able to do it with two of my best friends: Scott Tasker and Corey Leavitt. Neither are what I would consider real regular runners, but both are definitely physically capable and could be great runners if they decided to commit real time to it. Back in September, Scott got the idea that we needed to run the Ogden Marathon. He committed about 10 of us to do it, including Corey and my wife and I. My wife was really looking forward to doing it (it would be her first full marathon since 2001). It was to be Scott's second marathon and Corey's first. Long story short, many of the folks ended up dropping out due to injuries or whatever. My wife included. About two months ago, she jacked-up her ankle and was forced to take a bunch of time off. She made the smart decision to forgo both the SL Half (which she had also signed-up for) and this race.

Friday afternoon, I picked up Scott and we drove up to Clearfield to get Corey. We got up to the expo about 5:30 got our packets and hit-up the restaurant that was in the same building as the expo (can't remember what it was called). I was surprised we got right in (the food wasn't bad). We headed a few blocks east to the hotel (Hampton Inn) on Washington. We got settled in the room and watched a movie. I peered out the window a few times and there were times when the rain was just pouring down. Around bed time, it was drizzling. We watched the weather and I was convinced our morning was going to be full of rain. We finally hit the sack around 11. I slept pretty good.

Got up around 4:20, got ready, made breakfast, and we were walking to the buses (which were just a block or two down the street) by 4:50. It was drizzling, but not too bad. We met up with a few more of our friends (Sheila and Abe) and didn't have to wait long to board the bus.

We got to the top and deboarded onto a wet, muddy, cow-pie ridden pasture. We didn't have to wait long to use the johns. We met up with a couple other folks (Russ, Jason, and Andrew) and just sat around in our ponchos and chatted until there was about a half hour to go. Then Corey and I made our way over to the road to start warming up. Got down to my shorts and tank and decided to keep the arm warmers on for the race (which I think was a good choice). I opted for my tight shorts for a couple of reasons: (1) enough storage room for 3 GUs (without them flopping around; two in the back zipper pocket, one in the inside pocket); (2) I figured the compression on the quads and hammies would be good for the marathon, especially given the weather conditions. I didn't intend to keep my compression socks (sleeves) on, but by the third mile, I realized I hadn't taken them off (not necessarily a bad thing though given the weather).

I had worn some older shoes and socks up to start in order to keep the race shoes and socks as dry/clean as possible. It was sad to see my LunaRacers get tarnished with mud and rain almost immediately after I put them on.

All of my best marathon experiences have been when I've been strict about taking in ample calories during the race. I'm talking 4 to 5 GUs and sips of gatorade/powerade at most stops. There weren't any special aid station tables for elites to stash their special mixtures and I didn't have anyone who could be out on the course to give me what I wanted when I wanted it. The race would be providing Cliff Shot's at about miles 5, 9, 17, and 23. My plan was to carry three onboard, take my first at mile 7, second at about mile 12, take the race-provided Cliff Shot at 17, take my third GU at Mile 20 (or defer and keep for insurance later), and probably take the race one at 23. This strategy pretty much was executed as planned except that I missed the one at 23. If that aid station had them, I missed it because I was more concerned dodging the congestion of half-marathoners. Looking back, it would have been nice to have had that GU.

Race. At the start, I saw Riley, Brett, Bryant, Walter, Steve, and Jason Holt. My money was on Riley. With the season he's been having, if he was going to have a good day, he'd be laying down the law on everyone. I joked with him "Sub-2:20 today?" Walter told him to take down the record. Being modest, he played it down citing the weather.

The rain had been coming down all morning. Not too heavy yet. The race started about on time. Riley, Bryant, Brett, and Jason went out of the gate fairly modestly and formed the lead pack. They looked smooth and relaxed. Me and Walter and a few others were a few seconds back. Walter and I hit the first mile. I heard Walter comment that it was a fast. He immediately dialed back. It didn't really feel like we had ripped-it, but I looked at my watch and thought I saw 5:11. Yes, too fast. I ratcheted back as well. As a result, the second mile split was substantially slower (5:45). After the race, I saw that the first mile was really 5:27, which was good (not sure what I was seeing when I first looked at it).

By mile 2, Walter had dropped back and I was sitting in 5th place. That's how it would stay until about the 15 mile mark. The first 8 or 9 miles are cruising down the canyon at a nice modest grade. Riley led for most of these miles, looking fantastic. The others were right behind him and looking good. They had at least 30 seconds on me and that gap seemed to stay pretty consistent. The wind wasn't super strong, but noticeable and probably adversely affecting speed a little. My splits for 3 through 9 were: 5:29, 5:28, 5:32, 5:27, 5:34, 5:32, and 5:36. Fairly consistent as far as I'm concerned. I felt just fine. Just trying to stay smooth and relaxed and keep some of the guys in front of me within striking distance.

Right before we made the right turn off the Canyon road (about mile 9), I saw Riley pull off to the side of the road and tie his shoe. It only took a few seconds, but he went from 1st to 4th place. Bryant and Jason seemed to surge a bit. Uh-oh, I thought to myself. As little as that was, I bet its going to disrupt his rhythm (not a good thing in a marathon). I was still a ways back.

For miles 10-15 you hit some rollers and the biggest ascent of the race (which isn't terrible) at 14 or 15. As a result, my slits started slowing: 5:37, 5:43, 5:40, 5:49, 5:44, 5:56 (hill). Bryant really seemed to be stepping on the gas here and building time on the rest of us. Jason looked pretty good too. Brett was in third and slowly building the gap on me, but still within sight. Bryant and Jason were out of my sight by mile 12. Riley was starting to come back to me ever so slowly. It was becoming obvious it wasn't going to be one of his stellar days. Either that, or he was really holding back and was going to rip it the second half. But that probably wasn't the case because I couldn't imagine him willingly let Bryant get such a lead.

I came through the half in the high 1:13's. Not shabby. Maybe just maybe, I could go sub-2:30 if I can hold it together on the hill and take advantage of the descent down Ogden Canyon. 

Just after the 15-mile mark, I came up along side Riley and ran along side him for a bit. I asked how he was feeling. He said he feeling good cardio-wise, but that the legs just didn't have it today. He asked how I was feeling and I responded, "so-so" which was an honest assessment. I pulled ahead and hit 5:37 for mile 16. 

The canyon would be coming up soon, I was looking forward to that part. A nice gradient down, but not killer like SGM. I really wanted to capitalize. Mile 17 was when I first started noticing fatigue in my quads. Uh-oh. The split was 5:48. Kind of surprised that Riley didn't catch back up with me here. I had no idea how far back he was. I thought he was right there. I wasn't sure who else might be close behind either. I wasn't going to look back to find out though. Right about the dam, someone tells me the leader (Bryant) is about 3 minutes ahead.

Mile 18 has some good descent and I hit a 5:30. Okay, good. Give me some more of these. However, it wasn't meant to be. For the next several miles, the congestion of half marathoners just continued to build. Not terrible, but enough to be annoying. The course is beautiful through here and fast. Unfortunately, this is where my under-training caught up with me. I was feeling my quads. I thought I had been responsible enough on the descents. I just couldn't get it rolling. I felt fairly strong, stable, and steady, but not fast. No top gears. No more sub-5:40s. Splits for 19 through 23 were: 5:44, 5:48, 5:46, 5:40, and 5:47. With every split over 5:43, the possibility of sub-2:30 fades. Really wished I could have been about 10 seconds faster on each of these miles. I periodically catch glimpses of Brett up in distance. At some point, a dude says, "the guy in second (Jason) is struggling, go get him!" I couldn't see him though.

During mile 23 or so, you come out of canyon and get on a paved path. The congestion of half marathoners is pretty bad from here on out. A lot of weaving in and out and yelling "on your left." Some hear it and move respectfully. I wanted to take the race-provided Cliff Shot at 23, but being overly concerned about dodging half marathoners, I never end up seeing it. Would have been nice to have taken one, but it may not have helped much. The course winds and rolls and really slows me up. I hit a 6:00 flat for mile 24. Ugh.

25 is similar, but even slower: 6:15. Ugh. I know sub-2:30 isn't happening today, but I can still pull out 4th place (assuming Riley doesn't assassinate me from behind) and a respectable low 2:30's time. Surprising, I still feel good. Still pretty decent, but no leg speed. My body had defaulted to race survival mode speed.

Now on the longgggggggg... home stretch (Grant street). The finish line is way up in the distance several stop lights ahead. I trudge along. At some point I look down at my watch and see 2:26:45, :46, :47. Is 2:30 still possible? No, the finish is still too far off to make it in time. With about a quarter mile or so to go, I see Ben VanBeekum off to the left yelling me on. Mile 26 is also 6:15.

I come into the shoot and see the clock ticking up to 2:31 and crossed at 2:30:59. Good enough for 4th place. 1st place in the division also defaulted to me.

I see Brett and Bryant and congratulate them on their races. Bryant won with a 2:23...Freaking amazing!

I see Corey's wife, Rachel, and their kids on the other side of the fence and talk with them for a minute.

Then I saw Scott Keate and learned that he dominated the half marathon, despite being led off-course for a half mile, he still pulled out a 1:11. Amazing.

Ate some Great Harvest bread and got right into a massage. IT bands and calves were really tight. At one point while the girl was working my left IT band, it shot a cramp down my calf that hurt like a mother. I never get cramping. I'm glad it didn't happen on course. A result of the cold I guess. She got it worked out though. By the end I was freezing.

I had to wait forever to get my drop bag. Fortunately, Riley, the saint, was there and saw me and let me take off my singlet and where one of his shirts. It was a life-saver while I waited more that 15 mins in the rain for my stupid bag. It was awesome talking with Riley. I was sorry he didn't have a good day (by his standards; 2:39), but the dude is a class act. Such a good attitude. Has more talent in his toenail than I have in my entire being. He's going to figure-out the marathon soon and be a huge force to reckon with.

After awhile, I regrouped with my friends and made it back to the hotel to shower and pack up. Scott was hoping for a Boston Qualifier (3:05). Given the conditions, that wasn't meant to be today. He did great though with a 3:22. Over an hour and 10 mins better than his first marathon (also Ogden) 3 years ago. Corey blasted his goal of sub-4 hours posting a 3:53 and feeling great. Sheila was hoping for a 3:40, but had a bit of a rough go with the weather finishing in around 4:05.

We were on the road home a little after 1. So much fun to have done this race with my friends. Wished Lindsay (wife) could have joined us. Next time. 

I'm pretty sore. Going to take it easy for the week. Maybe try and spend some more time on the bike.

Congrats to everyone on the blog who soldiered through this race today.

Did nothing today. Was just lazy. Going to have a pretty easy week.

A.M. - No running today, but I took a nice ~2.8 mile walk around my neighborhood and up to Granite Park. Beautiful morning. Legs are feeling good.

A.M. - No running again. Slept in a bit and headed down to the gym. Did 30 mins on the elliptical at a pretty easy effort.

P.M. - Bike ride north along Wasatch Blvd to part where the path over Parley's starts. There was somewhat of a headwind on the way out, but it was nice to have it at my back on the way home. On the way back, I went up to the park-n-ride in Little Cottonwood. I felt really good and could have made it good ride if I had more time. I didn't my Garmin, but I'm going to say it was around 28 miles. The canyons are beckoning. I'd love to do Millcreek this Saturday. 

A.M. - First running since the marathon. 30 minutes easy on the treadmill, all flat:

5 minutes @ 8.0 mph

10 mins @ 8.5

15 mins @ 9.0

Feeling fine. Just taking things easy this week. Still feeling a little heaviness in the legs from the marathon, but all systems are a go. Nothing is sore.

A.M. - Another easy 30 minutes on the treadmill at the gym:

5 minutes @ 8.5 mph, flat

5 mins @ 9.0, flat

4 mins @ 9.0, 1.0 incline

4 mins @ 9.0, 1.5

4 mins @ 9.0, 2.0

4 mins @ 9.0, 3.0

2 mins @ 9.0, 4.0

2 mins @ 9.0, 5.0

Inclines are much easier at a slower pace. 

A.M. - Did a hybrid of my 12/15-mile and 9-mile courses. Took it nice and easy. Would have went longer had I got my butt out of bed earlier. I was in a bit of a hurry to get home for wife to go to the gym.

Did a bunch of sprinkler work today.

P.M. - 40-mile ride to Brighton and back. First Big C ride of the season. Felt good. Had a tail wind most of the way up, then a headwind from about Spruces campground to the top. Life is so much awesomer after a good canyon ride. 

A.M. - Brick workout. My buddy Scott texted me last night and wanted to do an early ride. I was reluctant because he wanted to go early and it would interfere my morning run time. My wife had to be to work by 9 (so I would have the kids), so time was of the essence. Scott needed to be done by 7:30 and proposed we leave by 6. I decided I could do the ride and still have time for a little run.

Bike - Met up with Scott right at 6 and we took 13th East to the top of Suncrest. Came back pretty much the same way, but altered our descent to go passed the temple. I need to ask Scott how far it was, but I'm going to guess it was in the neighborhood of 25 miles. Felt real good on the bike. After separating from Scott, I was almost to my house and I rode past two ladies clipping along at a nice pace. I didn't take long to recognize that it was Allie and Devra. I hooted at them.

Run - Standard 9-miler. Great morning for a run. Felt good. 

Most of the rest of the day was spent at Utah Lake boating with my family. The best part was watching my 3 year-old daughter with her cousins on the tube.

A.M. - 15-miler. Little Cottonwood Rd/Wasatch Blvd triangle, normal direction. A bit of a trudge today.

A day of hot and cold.

A.M. - 60 minutes on the Life Centre treadmill, all flat:

5 minutes @ 9.5 mph

5 mins @ 10.0

20 mins @ 10.5

30  mins @ 11.0

Gym felt exceptionally warm today. Either it really was, or it was normal and I've just become unaccustomed after not doing any harder workouts over the last 2 weeks (due to Ogden marathon taper and recovery).

P.M. - 40 mile stallion ride up Millcreek and back. First Millcreek ride of the season. Ride up the canyon was awesome. It started to get overcast and drizzling ever so slightly until I got to the top. Then it started raining more, I had to take the descent real slow with the slick road. There were a few spots where snow was still across the entire road. It got real cold real fast. The only semi-warm gear I had on was my running arm warmers and my full finger mountain biking gloves. By the time I got to the bottom of the canyon, it was just pouring. Poured the who way home. I was drenched. Lighting and thunder all over the place. Rain finally started letting up when I was about 2 miles from my house. Had to take a long hot shower to get my core temperature back up...Good fun nonetheless!

A.M. - 15-miler. Wasatch Blvd/Little Cottonwood Rd triangle in reverse direction.

A.M. - 60 minutes on the treadmill at the gym:

5 minutes @ 9.5 mph, flat
5 mins @ 10.0, flat
5 mins @ 10.0, 0.5 incline
5 mins @ 10.0, 1.0
20 mins @ 10.0, 1.5
5 mins @ 10.0, 2.0
5 mins @ 10.0, 2.5
2.5 mins @ 10.0, flat
2.5 mins @ 10.5, flat
2.5 mins @ 11.0, flat
2.5 mins @ 11.5, flat
(10 miles)

P.M. - Met up with Jake around 5:45 at the 6200 S park and ride to do a Saucony wear-test (Jake reached-out a few days ago and I fit the profile for the test). I won't go into much detail for fear of divulging something I shouldn't, but the test basically consisted of wearing 3 sets of shoes for a mile each and completing a questionaire afterwards for each pair. At the end, Jake handed me a pair of Kinvara proto-types to alternate wearing with another pair (I'll be getting next week) over the next eight weeks. This is my first wear-tester experience and I'm excited to be able to help out. Especially since the Kinvaras are one of my favorite models of all time. (~3 miles).

A.M. - Long run. 12-mile course back to back (minus the first mile on the second loop). Kept the pace nice and easy. Needed a potty stop at about mile 10.5.

A.M.#2 - Cervelo ride up to Albion Basin, Alta. First Little Cottonwood ride this year. ~25 miles. Have a lot going on today, so had to do a shorter morning-ride. The climb up Little C is quality though. Lots of people on their bikes enjoying the beautiful canyon and weather today. There is still a fair amount of snow at Alta.

A.M. - 60 minutes on the gym treadmill:

5 minutes @ 9.5 mph, flat
5 mins @ 10.0, flat
5 mins @ 10.0, 0.5 incline
5 mins @ 10.0, 1.0
20 mins @ 10.0, 1.5
5 mins @ 10.0, 2.0
5 mins @ 10.0, 2.5
5 mins @ 10.0, 3.0
5 mins flat with 1 min each at 10.0 mph, 10.5, 11.0, 11.5, and 12.0

P.M. - Stallion ride up Millcreek (~40 miles). Not nearly as cold, rainy, or miserable as last Wednesday : ) A little breezy, but otherwise a perfect weather afternoon for cycling.

A.M. - Standard 15-miler, normal direction. Great weather for a morning run. Wish it could stay this way all summer.

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

5 minutes @ 9.5 mph
5 mins @ 10.0
15 mins @ 10.5
25 mins @ 11.0
10 mins @ 11.5

P.M. - ~40 mile bike ride to the fire station up Emigration Canyon and back. Nice and easy. Pleasant evening. As I was on the path over Parley's I rode past Cotter who was running. I don't think he recognized me. 

A.M.- 12-mile course. Triangle in normal direction.

A.M. - Light run on the treadmill. 35 minutes, all flat:

10 minutes @ 9.0 mph,
10 mins @ 9.5
5 mins @ 10.0
6 mins alternating every 30 seconds with a little speed: 3 x 11.5 mph, 3 x 12.0 mph, resting segments at 10.0 mph
4.5 @ 9.5

Looking forward to a fun race tomorrow.

UTAH VALLEY HALF MARATHON

Here's a short recap: I'll admit I was a bit disappointed with the way this one turned-out. Though this race was just three weeks after the Ogden Marathon, I felt like I had recovered fairly quickly from that race and that the last couple weeks of training had been pretty good. A little over a month ago, I ran the Provo City Half Marathon in 1:11:20. I felt the course profiles of that course and UV1/2 were similar and that my fitness now is a little better than it was then. So my goal coming into this race was to go sub-1:11 and maybe break my course PR from 2 years ago of 1:10:38. Thought that would be doable, but it just wasn't in the cards. Can't really explain why, other than the fact that there must be some underlying residual fatigue in the legs from the marathon.

The field of this race was deep with great runners. I had no expectations of placing in the money (top 5), but figured a top 10 was possible. The race started and as expected, all the fast dudes took to the front (Jake, Riley, Jon Cotter, Trevor, Matt, Mike, etc.). After a mile, I was in about 10th place about 5 seconds back of Matt and Mike who were running side-by-side. They were both looking great. Somehow I think the tunnel threw off my Garmin (it gave me a weak signal notice). It didnt't ding the 1st mile until 30 seconds after we past the sign. I didn't look at it one time during the rest of the race. At about the second mile mark, I moved up along side of Matt and Mike figuring it would be a good thing to work with them. At some point around mile 3 or 4, the photographers snapped a good shot of the three of us running next to each other. We weren't moving super fast, but the pace was honestly starting to feel a bit fast for me. It became apparent to me my legs were lacking pep and mentally I was thinking this wasn't going to be a great race. We pressed on and started hitting the downhill miles of the canyon. Mike and Matt were looking great. I was breathing a bit hard. Matt seemed to be breathing too, but he was still conversational. I could hardly tell Mike was breathing at all. About mile 6, I decided to fall back a couple steps and ride their wake thinking that it might help me come into a better rhythm. It didn't. Before long I was drifting off that back and they built about a 10-15 second gap that held for a few more miles. I didn't have any energy gels onboard, so I grabbed one from a volunter about the 6th or 7th mile. It seemed to help a little. Towards the end of the canyon, Matt started pulling away from Mike. Man, he looked good. Now out of the canyon. I could see several bodies in the distance in front of me. Mike was about 10 seconds up on me, Matt was pulling away. There were three other dudes in white shirts up a little ways (incluidng Trevor) who I suspected Matt would catch. I could even see Riley's blue singlet off in the distance. Mike started to come back to me and I suspected I would eventually catch him. About the 11-mile mark I did. I watched as Matt methodically picked-off the 3 white-shirted guys. Mike was never far behind me. I never looked-back, but as on-lookers would clap and yell for me there was never a long pause before I'd hear them doing the same for him. I tried to remember back to our old HS cross-country days and wondered if it came close down to the wire if he'd out-kick me to the finish :). He just about did. I knew he was gaining on me that last 100 feet and though I beat him to the line, he couldn't have finished more than a couple seconds behind.

For some reason my chip didn't work, so my result didn't get captured, but it was about 1:12:30.

8 more easy miles after the race to just get some more mileage.

Great races for several bloggers including Matt (5th overall; very awesome), Mike, Jake, and Trevor. Real excited to see the damage Jake and Riley are going to do at Duluth in a few weeks.

For me, my next race will likely be Hobbler Half on July 13th. So we'll see what a few more weeks of training will do. I'm thinking about looking for something shorter (5-10k) around the 4th of July for a little speed stimulus. Would love suggestions for a good one if anyone has any.

P.M. - 50 mile ride to the top of Guardsman (Big C) and back. Love that ride. First time to Guardsman this year. Looking forward to many more.

A.M. - 60 minutes on the treadmill:

5 minutes @ 9.5 mph, flat
15 mins @ 10.0, flat
5 mins @ 10.0, 0.5 incline
5 mins @ 10.0, 1.0
10 mins @ 10.0, 1.5
5 mins @ 10.0, 2.0
5 mins @ 10.0, 2.5
10 mins @ 10.0, flat

A.M. - 15-miler.

P.M. - Bike to Millcreek (~40 miles). Felt good on the bike this evening.

A.M. - 55 minutes on the gym treadmill, all flat:

5 minutes @ 9.5 mph
5 mins @ 10.0
10 mins @ 10.5
35 mins @ 11.0

A.M. - 15 miles. Triangle in reverse.

P.M. - Ride up Little Cottonwood to Albion basin (~25 mile). Always a good shorter ride. Felt good. All work done in the saddle. Just as I was starting up the canyon, a dude was coming down. He looked at me and flipped around and latched onto my back tire and started climbing with me. Not sure what he was doing. We were moving at a moderate pace and I was wondering if he was going to surge and try and drop me (he seemed in shape to do it). He hung with me to the first major climb and then he turned around and went back down.

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

5 minutes @ 9.5 mph

5 mins @ 10.0

10 mins @ 10.5

20 mins @ 11.0

(not really feeling it today) 12.5 mins @ 10.0

2.5 mins @ 10.5

5 mins @ 10.0

A.M. - Long run. 12 and 9 mile courses back-to-back (less the first mile of the second loop. Was hoping to double-up on the 12 mile course, but got started later than wanted and had to settle for 20 due to time. Just as well. It was a real slog today and my pace was crawling. Had to take a pitstop about 1/2 way and the GI system was just off.

P.M. - Guardsman Pass and back (~50 miles). I know I did this same ride last week...I'm boring when it comes to my routines, but I love it. Excellent hard climb, especially that last mile+ to the summit. On the way down, I heard sirens coming up from behind. I slowed and let the fire department ambulance go by. Not long after, I caught up to it and several other emergency vehicles blocking the road right before the S-curves. Then I saw a dude, road cyclist, with a big neck brace on, bloody, shirt off, sitting up against the cement barrier on the side of the road. The first responders were pulling out a stretcher. Obviously, he had either been struck by a car or he had been coming down to fast and nailed the barrier. Either way, he was messed up. Glad I wasn't him. Made me think about the advertisement I received in the mail today about bicycle insurance. 

A.M. - 60-minute progressive incline treadmill run at the gym:

5 minutes @ 9.5 mph, flat
5 mins @ 10.0, flat
5 mins @ 10.0, 0.5 incline
5 mins @ 10.0, 1.0
20 mins @ 10.0, 1.5
5 mins @ 10.0, 2.0
5 mins @ 10.0, 2.5
5 mins @ 10.0, 3.0
5 mins @ 10.0, 3.5

A.M. - Bread and butter 15 mile route. Normal direction. Very pleasant morning for a run weather-wise. I picked up a pair of Adidas Energy Boosts and this was my first run in them. Very cool shoe.

P.M. - Cervelo ride up Millcreek (~40 miles).

A.M.- 50+ minutes on the treadmill, all flat:

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

A.M. - 15 miles. Triangle in reverse direction.

P.M. - Ride up Big Cottonwood to Brighton and back (~40 miles). Got home just in time to see the last few minutes of the NBA Finals.

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

5 minutes @ 9.5 mph
5 mins @ 10.0
10 mins @ 10.5
10 mins @ 11.0 (was feeling a bit uncomfortable at this pace from last night's B.C. ride in the legs. So I backed-down)
10 mins @ 10.0
10 mins @ 10.5
5 mins @ 11.0
5 mins @ 11.5

A.M. #1 - Long run. Back-to-back 12-mile courses. Once with the triangle in normal direction; once in reverse. Had to make a pit stop again...ugh....Gotta break the body from that habit. Awesome weather morning for late June. Wish it could stay like this.

A.M. #2 - My family had planned a boating trip at East Canyon today. Naturally, it was a great opportunity to ride the bike up to the lake and meet them (via Wasatch, Emigration, Little Mtn, Big Mtn; ~45 miles). Good ride. Always love the tough climb up Big Mountain. Lots of folks out on their bikes in the canyon enjoying the awesome whether. There was a bugger of a head wind once I reached the southend of the lake and the wind dampened the fun a little bit out on the lake. Still great to get out on the lake with the family.

A.M. - 60 minutes on the treadmill. Got up earlier than usual to make a 7:15 work meeting.

5 minutes @ 9.5 mph, flat
5 mins @10.0, flat
5 mins @ 10.0, 0.5 incline
5 mins @ 10.0, 1.0
20 mins @ 10.0, 1.5
5 mins @ 10.0, 2.0
5 mins @ 10.0, 2.5
5 mins @10.0, 3.0
5 mins flat with 1 min each @ 10.0, 10.5, 11.0, 11.5, and 12.0

Was toying with taking the bike out, but the strange, windy, dark weather deterred me.

A.M. - Stamdard 15-mile route. Normal direction.

P.M. - Millcreek ride (~40 miles). Great afternoon weather. Looks like we've got several hot days coming.

A.M. - 60 minutes gym treadmill, all flat:

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

A.M. - 15 miles.

P.M. - Little Cottonwood ride (~25 miles). Nice to get up in the cooler mountain air. 

A.M. - 60 minutes on the treadmill. Did an incline/progression run I haven't done in a while:

5 minutes @ 9.5 mph, flat

5 mins @ 10.0, flat

20 mins @ 10.0, progressive inclines with 3 mins each at 1.0, 1.5, 2.0, 2.5, and 3.0, and 5 mins @ 3.5.

2.5 mins @ 10.0, flat

7.5 mins @ 10.5, flat

10 mins @ 11.0, flat

10 mins @ 11.5, flat 

A.M. - Long run. Garmin was dead, so I didn't wear it this morning. Not sure on exact distance. 3 times up and down the 9 mile course, with slight variations each pass. Last time I did this run (last fall) it was about 26-27 miles. So I'm going to call it 26. Felt good. Certainly wasn't ripping it, but wasn't dogging either. Just a good nice pace. No pit stops (yay! unlike the last 2 weeks). Was getting warm towards the end. I think they're saying 104 for Salt Lake today.

 P.M. - Rode to Guardsman (~50 miles). Thank goodness the canyon was much cooler than the valley. 

A.M. - 60 mins on the treadmill:

5 minutes @ 9.5 mph, flat
5 mins @ 10.0, flat
5 mins @ 10.0, 0.5 incline
5 mins @ 10.0, 1.0
15 mins @ 10.0, 1.5
break (nature really call'n)
resume: 5 mins @ 10.0, 1.5
5 mins @ 10.0, 2.0
5 mins @ 10.0, 2.5
5 mins @ 10.0, 3.0
5 mins @ 10.0, 3.5

I've got a few really busy days of work coming up. Hope to be able to get the bike out at some point tomorrow. Maybe a shortly ride at lunch.

A.M. - Standard 15-miler. Triangle in reverse.

P.M. - I knew I was going to have an very busy/late work-day today, so my normal early-week ride (usually Millcreek) wasn't going to happen today. We recently moved offices and our building has a nice locker room and shower. I brought my bike to work and used my lunch to squeeze in a consolation ride. Did an out-and-back to Saltair via basically California Avenue, 5600W, and the frontage road. Much flatter than the rides I usually do. Didn't have the Garmin, but I figure it was between about 25-30 miles. Hot out, but not to bad. Just glad I was able to ride a bit today.

Ended up working until about 12:30A.

A.M. - 60 minutes on the treadmill. Running off of not much sleep, but pleased with the effort:

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

A.M. - 15-miles. Triangle in normal direction.

A.M.2 - Ride up Millcreek (~40 miles). Busy up in the canyon today, as was to be expected for the holiday. Unfortunately they've openned the gate now so motor vehicles can drive on the upper section of the canyon road now. Boo. That's one of the big benefits biking in Millcreek (at least through the end of June).

A.M. - For some reason, my body was in Sunday (rest day) mode when I woke up (later than I should have) this morning. Probably because yesterday kind of felt like a Saturday. I didn't have to work today, but my wife had to be in by 9, so I would have the kiddos. I didn't have a lot of time for a run and mentally and physically wasn't really into it. Today normally would have been a gym/treadmill day. Instead I salvaged an 8-miles outside in slog-fashion. Ah well.

A.M. - Long run. 2 laps on the 12-mile route. One normal direction, one reverse. A little muggy, but the rain last night really cooled things off and it was actually quite pleasant.

P.M. - 70 mile ride up Big Mountain and back. Last night the weatherman said this afternoon would be very similar to yesterday's (afternoon thunderstorms). I started my ride earlier than usual in an effort to finish before the storms rolled in. As I rode, I watched the weather slowly deteriorate and knew I was going to be in for a wet one. The rain started falling lightly during the ascent up Little Mountain. I was tempted to turn back at that point, but decided to stick it out. Things were fine until the turnaround at the top of Big Mountain. Than it really started pouring. It peaked about the time I was coming down the lower part of Emigration (~Ruth's Diner). Fortunately, it mostly subsided by the time I got to Millcreek. Dried the bike real good when I got home and cleaned/lubed the chain. On the bright side, the rain kept things cool and it was a good ride.

This will serve as a good practice ride for the CS Century in two weeks. Not sure if this this kosher to ask on the blog, but if anyone is interested in contributing to my fundraising drive, click here: CF Cycle For Life - Cystic Fibrosis Foundation. Any little contribution helps (and is tax deductible)!

A.M. - 60 minutes on the gym treadmill:

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

P.M. - Millcreek ride (~40 miles). At the top parking lot, saw and briefly talked to an old work colleague from Deloitte.

15 miles.

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

5 minutes @ 9.5 mph
5 mins @ 10.0
10 mins @ 10.5
25 mins @ 11.0
5+ mins @ 11.5 (legs okay, but gutt about to explode, had to stop for potty break)
6 mins @ 10.0
1 min each @ 10.5, 11.0, 11.5, and 12.0

When I hopped on my preferred treadmill to start my run, an older gentleman nearby on one of the ellipticals had the audacity to ask me to change to a different treadmill stating that my pace on that treadmill was really loud. I made it known that it was nevertheless my preferred machine, but most of the other machines were empty so I ultimately obliged his request...No guarantees next time though dude, especially if good alternatives aren't available. Get some headphones! 

P.M. - Ride up Little Cottonwood to the end of the paved road at Alta. ~25 miles roundtrip, though I can almost coast the whole way down the canyon back home. I justify counting the 25 miles though since the ride up really makes you work. There's still a little snow on Alta's north facing slopes.

A.M. - 10 easy miles on my nine-mile route slightly modified.

A.M. - 35 minutes on the treadmill, all flat:

5 minutes @ 8.5 mph
5 mins @ 9.0
10 mins @ 9.5
5 mins @ 10.0
5 mins of 30 seconds on/off @ 12.0/10.0
5 mins @ 9.5

Looking forward to Hobbler tomorrow.

Hobbler Half Marathon 2013

Just a short report for now... Good race. Felt good, had a lot of fun. About 45-second improvement on last year's time. It was great to see/run with fellow-bloggers Mike, Matt, Toni, and Dave. Left the house in the morning with the strange feeling I had forgotten something. Got halfway to Springville and realized it was the Garmin. So this one was all going to be according to effort. For approximate split times, see Matt Poulsen's post. I was will him through 12.

Ran with the lead pack of Matt, Mike, and Nate Jewkes (the USU stud who won handily) for the first 4 or 5 miles. Right around the 5 mark, Nate made his move and strung us out. I was in third position a few seconds behind Matt. Mike wasn't feeling that great and fell back ulitmately finishing in 1:15. I stayed even with or slightly behind Matt pretty much the whole race. It was awesome. Very grateful to have shared the race with him. Wish I could have given him a better fight the last mile, but by the 12-mile mark I mentally threw in the towel and decided I wasn't going to be able to out-kick the Terminator!... Rematch at Hobble Creek next month! :)

Nice 5.5 mile cool down with aforementioned bloggers around the Dave's Springville neighborhood, including a little bit on the grass at the park before the awards.

A.M.#2 - Shake-out ride to up to Guardsman's and back (~50 miles). Great temps for a ride.

A.M. - 60 minutes on the treadmill at the gym:

5 minutes @ 9.5 mph, flat
5 mins @ 10.0, flat
20 mins @ 10.0 progressive inclines with 3 mins each at 1.0, 1.5, 2.0, 2.5, and 3.0 and 5 mins at 3.5
5 mins @ 10.0, flat
3 mins @ 10.0, 1.0 incline
3 mins @ 10.0, 1.5
(nature break.... far too common occurence lately... )
14 mins @ 10.0 progressive inclines with 3 mins each at 2.0, 2.5, 3.0 and 5 mins at 3.5
5 mins flat with 1 min each at 10.0, 10.5, 11.0, 11.5 and 12.0

P.M. - Millcreek ride (~40 miles). Got a late start and got drizzled on just a little bit towards the end, but it actually felt nice. Good afternoon for a ride.

A.M. - 15 miles. Triangle in normal direction.

A.M. - 5 minute warm-up on the treadmill @ 8.0 (0.66 mi.). 60 minutes on the gym treadmill, all flat:

5 minutes @ 9.5 mph
5 mins @ 10.0
5 mins @ 10.5
30 mins @ 11.0
15 mins @ 11.5
(10.8 mi)

Really hoping to get a ride in the afternoon. Between work and monsoon weather, we'll see if that happens.

P.M. - Little Cottonwood ride to end of paved road at Albion Basin (~25 mi). A bit windy and got rained on a little, but good ride.