Mike Kirk has been paroled to Idaho

AM Sugarhouse x 2, 8.5. First lap in 11:21. I felt relaxed and in control. I intentionally slowed for the second lap because of the race this weekend.

PM treadmill, 6.5. I ran progressively and felt very good.

Burch to Rattlesnake. Very easy.

(This is the same entry as a post I sent from Thursday)

The race was organized and run with the usual Devine efficiency. I saw the times for the 5 k were messed up and they missed Mike Nielson in the 1/2 marathon. Unfourtunately, I really did run 1:13:38 for the 1/2. I never felt in the race even when I was with the lead pack. I tried to race intelligently but it didn't help.

Joe, Denis, and Mike N broke away just before the 3 mile mark. I backed off on the little hill before 3 so I could use the downhill without making them run faster. We were all together through 5 1/2 when they pulled away. I let them go so I could catch them on the long downhill on 2700 S. Too bad that wasn't the course. After two slow miles (and probably long with the course change) I recovered and was clicking off sub 5:30's until Liberty Park. Again, another long mile followed by a short mile (6:24/5:05). I started running 5:40's to the finish while swimming through the 5 K walkers. To get to the finish line at the Gateway I had to turn sideways and weave through people. At least I was not running the marathon with the new and improved weather. The winner had to battle 5 K walkers, 1/2 marathon finishers, and the kids running the 1 K fun run.

I cursed at myself for the rest of the day and Sunday for racing halfway. I need to train and forget racing or race and sacrifice workouts prior to the race. Looking back at my log I ran 18 on Sunday then 13, 9, 11 1/2 uptempo, 15 (double), and 7 before the race. I would have been better off to run easier Thursday and Friday before the race or to do a long run on Saturday instead. Live and Learn.

Neal looked really good on Saturday. He laid off of the pace early and stuck with those other guys until Liberty Park. Mike N threw in a huge surge then went backwards to finish 4th. Denis broke away followed by Joe who was running the 1/2 beacuse he missed the start of the marathon. Neal came close to taking Joe. I think Neal is going to run the Wahsatch Steeplechase next.

Parley's. Easy/Recovery

Dog Park. Hot! 6:30 PM. I picked it up on the way back. HR averaged ~170 for 3 miles.

Parley's at 5:30 AM. 8 miles. I felt rough from running harder less than 12 hours earlier. Averaged 7:30 pace.

Ruth's. I'm still adjusting to my "kids out of school" schedule. It consist of 6 AM or 6 PM runs sprinkled with treadmill doubles. Tonight I ran to Ruth's in Emigration Canyon. There was a good tailwind on the way out and a light headwind on the way back. I ran faster than comfortable on the way back for around 30 minutes. I need to start running more tempo both for the physiological adaptation and the mental workout.

Footbridge 5 miles, 6 AM. Very slow. I felt trashed from last night's workout.

Treadmill 10 miles, 2 PM. Progressive.

Old Mill with Bob. It was very wet and windy. We ran as easy as Bob and I can together which is probably faster than either of us wanted.

Footbridges, 5 miles, 6 AM. I'm feeling better about running first thing in the morning.

Treadmill, 8 miles, 2 PM. I felt good and planned on going further until Mason stopped me. I can't run with him downstairs.

I missed Heart of Holladay. I like that 5 k course but it was better for me to train then to break down anymore. My left foot is getting better. I had a slight relapse in my plantar fasciitis. I felt it after Ogden and should have backed off from Magna and SL 1/2.

Treadmill. Amy was asleep because she worked all night. I watched the 2005 NYC marathon and NASCAR. I alternated 1% and 0% grade after 4 miles. After three miles I increased the pace every other mile (increases on the 0% grade). I felt good and could have gone further but I owed the kids some time on the slip-n-slide.

Since I count my weeks Monday to Sunday that makes 241 miles in the last 3 weeks. I finally feel like I'm on the verge of training again.

Parley's. Easy. Legs slightly heavy from yesterday. The treadmill and I have a love/hate relationship. 5 strides after.

Olympus trailhead, 7 miles, 6AM. I am starting to adjust to running in the morning. The first few miles are very slow but then I speed up to just plain slow. I thought three chatting ladies would pass me this morning but I kicked up the hill so they wouldn't.

Treadmill, 8 miles, 3 PM. I watched both the Olympic Trials and Olympic Finals 10,000. I felt good. If I go through the pain of a morning run then my afternoon run is better.

92.5 miles in the last 7 days. I feel good but not perfectly fresh. I feel better than in the past when I have hit that kind of mileage.

Old Mill (short) then up to Rattlesnake with Bob. Easy, legs heavy.

Parley's. Flat.

Treadmill. I'm getting sick of the treadmill. 67 minutes.

Dog Park. I ran the first half at a steady pace. The second half I ran at the fast end of tempo. Cooled down for 2 miles and still ran 30 minutes for 5 miles.

Washington Park with Bob. Hot! Both of us ran up tempo yesterday. The heat zapped us in the last 3-4 miles.

10 PM on the treadmill. My boys woke up Adrienne during her afternoon nap so I had to wait until late to run.

Start of easy week.

Gate to Big Water in Millcreek Cyn. I kept my HR to 155 or below on the up hill part of the run (1340 ft gain). I ran controlled back down. I slowed for the 3rd mile to check my speed. 5:16, 4:51, 5:21, 4:45.

I spread a load of rocks in the side yard.

Desolation Lake. 1800+ elevation gain. I took the kids camping to the Spruces campground in Big Cottonwood Canyon. Amy is commuting to work from the campground.

Scott's Pass, 800+ ft elevation gain, 9500 ft. Very slow.

Footbridges. Easy, after we returned from camping.

Footbridges, 6 am. End of my easy week.

Dog Park. Easy.

Old Mill w/ Bob, fartleks. 2 minute reps, 2 minute intervals. The reps felt good. HR averaged around 170 but with such a short interval the ending HR is probably more telling. Ending HR around 176-177.

Dog Park, AM. I felt a little dry. Amy and I celebrated our 14th anniversary last night. Going out to eat is nice but I don't drink enough water and eat foods that are too rich. I can always feel a meal like that the next day. I ran true recovery. Every time I felt like stretching it out a bit I held back. I tend to run the same pace every day if I don't back off on my recovery days. That's not bad but it slows down my hard days and decreases the number of miles I can run in a week. Bob and I are running long tomorrow.

Parley's Cottonbottom. Hot! I bonked the last 3 miles from dehydration. I was averaging 6 min/mi from 5 through 12 (with the exception of climbing from Cottonbottom to Wasatch). I felt very comfortable and relaxed until the heat caught up with me.

Dog Park. It took a while to warm up but I felt pretty good on the way back. I dropped the pace down to 5:30's (?) on Wasatch which felt good. I was able to hydrate enough after yesterday's run to recover. My weight was the same this morning as yesterday morning's. 1672 miles in the first 6 months of this year.