Mike Kirk has been paroled to Idaho

Parley's. I felt good even after yesterday's long run.

Weight 132.0

Olympus trailhead. 9 x 1 minute surges with 1 minute run recovery. I hooked up with Bob for the last five. We missed each other on the road (my fault). Max HR was 189. It felt good to run fast again.

Jeremy Ranch Road. The road was a little icy in spots but I still ran okay. It was nice to see the sun and blue sky.

Anyone out there have any opinions on treadmills? I have one that is wearing out after only 350 miles.

Treadmill, 4 x 2 min with 2 min recovery.

19:30 for 3 mile warmup (alt grade). 11.0, 11.1, 11.1, 11.2 mph with 10.0 mph as recovery. It felt better as I got faster. I ran the second 3 miles in 16:50 and felt quick but overall comfortable. I tried to get some HR checks but the console messes with my HRM. I can fool it by running further back on the treadmill which is like running on a trampoline. I saw low 180's at the end of my fastest interval. I also worked out with a long sleeve shirt, short sleeve shirt, and a stocking cap to prepare for any heat that may be at Houston.

Footbridges. Easy.

Old Mill (short) with Bob. Cold and windy but otherwise good.

Treadmill. Two miles warmup, 1 mile in flats at pace.

I am going taper crazy. I am superman, I am too tired to move, I am king kong, I can't beat the old lady next door.

Testing treadmills. I ran on a very nice treadmill but it topped out at 11 mph. Nice but not fast enough for speed workouts. A selling point is being able to say "Mine goes to 11". Maybe it will be in a few years. I tried a different one that goes to 12 mph. It also has a decline of 3%. It also was very nice. My wife will have 28 days off (including weekends) with two all night shifts per week in the next five months. She also has three business trips. I think she owes me a treadmill. Is anyone willing to sign a petition and give it to "Coach Amy"?

footbridges, easy.

Treadmill, easy.

Parley's.  I battled poor conditions and traffic for my last SLC run before going to Houston tomorrow.  I feel good and I'm trying to stay calm.

Bob is #201 and I am #211.

In Houston.  Easy 3 with Bob.

I guess DNF says it all.  I was on pace for 8 miles but the pack broke apart at 8 and my day was over.  In the next few miles I ran 5:40's but the cold and wet conditions caused my right hamstring to tighten.  Unlike St. George, finishing was not an option so I don't feel too bad about having a DNF.  I realize that I don't have the speed to run a qualifying time right now.  I think I need to do more training at pace which shouldn't be too hard now that my foot is getting better.  I just couldn't run fast enough during my build up to hold 5:25s comfortably.  Our pacer was erratic during the first few miles and then dropped at 8 instead of 15.5.  We ran two 5:30 miles to start the race then a 5:17 (I ran 5:12 trying to catch the group).  33:47 at 10 k. 

Bob also DNF'd but for other reasons.  He looked great but some pacing issues doomed him after 13.

Otherwise, I had a great experience.  The USADP was awesome.  They treated us like we were elite athletes.  We had access to all of the elite hospitality.  Saturday afternoon we had lunch 10 feet from Meb.  They had an elite staging area near the start and then walked us past 15,000 people to the start.  The only thing the race could not control was the weather.  It was in the 50's at the start but misting.  They humidity was amazing.  The road was wet so footing was an issue.  Bob and I both felt like we slipped on every hard stride.  I think that was the difference between me finishing and DNF'ing.  It changed my stride once I slowed down.  Somehow it didn't seem to bother Ryan Hall in the half marathon.  Since the half doubles back on the course we could watch the half marathoners some.  I was at the 10 mile mark as Hall came through.  My unofficial time for him was just over 45 minutes.  We also had the women's half leaders merge into our group until the split at 8 1/2.  Elva Dryer drafted behind Bob for a while.

Overall the experience was encouraging.  Racing people outside of Utah in tough conditions helped me figure out where I stack up against others in the country.  I know that sounds wierd considering I DNF'd but look at their results.  I wasn't alone at 13.  I rode back with some very good runners who just didn't have it on Sunday.  Of the 60 or so guys in the program only nine made it, 5 A and 4 B.  The women had seven qualify.

Anyone up for Ogden?

Treadmill (sick kids).  Alternate grades.  Legs were okay.  My right hamstring was tight in the beginning but loosened some during the run.

Treadmill at Stiener.  I ran 0-1-2-3-2-1-0-1-0-0 percent grade.  Every mile I either increased the grade or the pace.  My legs started to feel better after 3 miles.  Tom got on the treadmill next to mine for the last few miles.  At 1 hour the treadmill shut down.  Apparently no one runs for more than an hour.  It went into cooldown mode at 4.5 mph.

67 minutes. 

Treadmill, 9 PM, easy.  I finally got to workout after everyone else went to bed.  I feel just north of awful.  I achieved my goal last night of not throwing up polenta and baba ghanoush while running but it was tough.  Alternated grades and paces to keep it interesting.  I found that I could not hear Jon Stewart over the noise of the treadmill.  Too bad.

Easy run. I tried to run around Sugarhouse Park once but it was too crusty.  I meandered through the neighborhoods for a while.

Treadmill, AT workout.  Three and a half mile warmup then three miles at 5:27 pace.  One mile at 6:00 then one mile at 5:27.  A half at 6:00 and finish with a mile at 5:27.  The gym was very warm.  I didn't work too hard but needed  to daydream less durning the uptempo efforts.  I started wearing a new pair of Mizuno Wave Rider 10's this week.  They seem to be longer than the Wave Rider 9's for the same size.  The heel fits better but  I have extra room in the toe box.  Does anyone else run in the WR's?

Jeremy Ranch Road, hard packed snow and ice.  I felt okay on the out part of the run, which isn't unusual for this course.  Upon turning around I discovered a headwind.  I froze on the way back.   I tried to get some traction when I started by putting some XC ski wax on the bottom of my shoes, blue Swix (27 F - 12 F, transformed snow).  I felt a little silly waxing my shoes.  I can't say if it helped or not since I didn't have a control in my experiment.  I didn't slide off the road or stick to it like glue.  It is something I have always thought about during those cold slippery runs and now I can say I have done it (and never have to do it again).

Treadmill at gym.  Three and a half mile warmup then 10 x 2 minutes with 2 minutes recovery.  The first five were at 5:15 pace and the last five were at 5:12.  Recovery pace was 6:40.  This workout is not too difficult but makes me focus more than I am used to.  The hardest ones are usually the first two.  I ran 10 miles in 61 minutes.

Treadmill at home.  Easy.  46 minutes.

To Ruth's with Bob (and Bandy).  We ran nice and easy.   2 hours.  I was a little tired from working harder this week than usual.  That's the part about marathoning that I don't like.  It takes five weeks or so to taper, race, then recover.  It kills your training so the first week back is a shock.

Treadmill at home, late afternoon.  Warmed up then did 1-2-3-2-1-0 percent grade for the next 6 miles.  66 minutes.  Felt very easy.

Treadmill at gym.  I wanted to get in a few miles but save something for tomorrow's workout.  At two miles my iPod died so I watched "The Price is Right" while trying to read the closed caption text.  63 minutes. 

I took the orthotic out of my right shoe yesterday.  I am going to try running without it for a few weeks.  If all goes well then I will take the orthotic out of my left shoe.  I can already feel a little extra pressure on my achilles but I'm hoping that will go away with some gentile stretching.

Treadmill at home.  Easy.  I had planned to run hard today but Adrienne was sick last night.  I slept with her in a Lazy-boy  because she had trouble sleeping while horizontal.  I was a little tired.

On a happier note, Amy signed a contract with St. Mark's Hospital today.  It will be her first real job after years of training.  She starts in September.

Treadmills. I tested and bought a new treadmill today.  Easy running in the store.  Amy also left for Carmel, California.

Treadmill at home.  Adri is still sick.  I picked up the treadmill from the warehouse and jammed it into the minivan with my sick daughter.  I unpacked it IN the minivan because it outweighed me by 100+ pounds.  I finally got to run on it around 8 pm.

Treadmill at home.  Amy in California, Adri sick.  I took Adri to the doctor today.  She had an ear infection so hopefully a course of antibiotics will make her feel better.  She slept poorly the last few night so I'm getting pretty tired.  I have that "newborn in the house" feeling.

I warmed up for three miles then ran a 1-2-3-2-1-0-0 percent grade while increasing the pace by 0.2 mph for the last four miles.  67 minutes.  HR high (mid 160's) for the last few miles.  I guess it is from lack of sleep and not drinking enough water during the day.

Treadmill at home.  Easy.

Ruth's + with Bob and Bandy.  40's and mist is much better than teens and inversion.  It was a nice low key type of run.  I felt like I was working too hard going up the canyon but really relaxed after 1:20.  It was hard to keep a good pace across the footbridges because of the ice.

Sugarhouse park and surroundings.  Easy.  My legs were a little heavy starting off but loosened after a few miles.  The park was too icy in the morning but probably perfect this afternoon.  I did one loop then went south to 27th S and came back on 20th E.

Easy day.  I ran a few intervals on the track for the first time in a year and a half.  My foot passed the test but I didn't push too hard.

Treadmill at gym, progressive run.  I warmed up three miles and then increased by 0.1 mph each mile.  The last ten miles was in 59:21 and the last five in 29 minutes.  I felt comfortable.  My biggest problem was running while watching "the price is right".

Treadmill, 8:45 pm.

Treadmill at home.  Easy progressive.

Ruth's +. I felt good and relaxed for most of the run. There was a good

wind blowing up the canyon which made the first mile downhill a little

cold.

Dog Park + with Bob and Bandy.  We had a good easy run.  

Zoo loop BV.  The loop was nice in the morning but it will be muddy this afternoon.  I ran easy.

Sugarhouse run (Foothill->21st->21st S->Sugarhouse park->Gully->27th S->Highland Dr->4th S).  I must find an easier name for this run.  Any suggestions?  I started slow, my feet are sore but not plantar f sore.  The less my plantar f hurts the more my stride changes back to what it was a few years ago.  This is more efficient but I'm using my body in a slightly different way so it is sore.  Once I ran out of the park I ran steady for the rest of the run.  76 minutes.

A few days ago I accidentally blocked all emails from fastrunningblog.com so if you have left a comment and I haven't responded I'm sorry. 

AM, Sugarhouse x 2, 8 miles easy.

PM, treadmill. 5 miles easy.  This was my first double in a while.

Burch to Point.  Slushy snow for the first two miles (just past Church Fork).  The trail was firm but muddy in places and dry in other places.  68 minutes.

Washington Park with Bob and Bandy.  We started out slow until the top of Little Mountain.  After that we picked it up to an decent pace down the canyon and almost to the footbridges (actually the 18 mile mark of Des News Marathon).  Bandy was pooped at that point and we ran back to my house easy.  Good run for February but just a base line for later.

Easy 5, very early, Sasha and Ted early.  Very slow.  Today is Graf's eighth birthday so we are spending the day together.  Mass, breakfast, tubing at Soldier Hollow, and dinner with friends.

Treadmill at home (snow).  Progressive but not hard.  66 minutes.

AM, Downtown up City Creek, 10 miles.  Easy.  I ran some trail in City Creek.

PM, Treadmill at home, 7 miles.  46 minutes.

Zoo Loop ++BV  Easy.  Zoo loop was a little muddy.  I am battling a small head cold so I ran by feeling without a watch.  No pressure, just miles.

SLC Marathon course (first 8 miles) then 33rd to Highland to 5th South back to Gym.  Lincoln ran the first few miles with me.  It was nice to see him and to warm up a faster than my usual snail's pace.  Held a very comfortable pace through Sugarhouse.  Slowed a bit in the last few miles.  92 minutes.

Treadmill at home. 73 minutes.

Treadmill @ home.  Getting a slight twinge so I stepped off at 5 miles.

Memory Grove with Tom.  67 minutes.  Battling a cold.  This is my recovery week so at least it won't knock out too many important workouts.

Memory Grove.  Shake out tour after two days hacking up bad stuff from my lungs.  I felt okay even with the icy conditions.  65 minutes.

Treadmill at home.  8 pm, Amy on call and kids had the day off so I was lucky to get something in.  I was inspired by Paul running after flying to Denver and back then running afterward.  32:30

Washington Park with Bob and Bandy.  We started at Washington Park only to get kicked out of the canyon after running a few miles.  We drove to the top of Emigration canyon and ran to Bob's sister's house.  We ran there to avoid the icy footbridges.

Church to Home via Sugarhouse park. Easy.

Memory Grove with Tom.  He keeps telling me he is out of shape as I remind him it is my easy day so we should slow down.

4 mile warm up to the U of U track (on East High's propery).  6 x 400 m @74 w/ equal to or less recovery (200 m).  First track workout in two forevers.  I used it to stretch my legs out without stressing about pace.  I had planned to run hills but it seems that when I run long downhill runs my right foot gets sore for a few days.  This was a compromise workout.

Zoo Loop, easy.  I battled ice and mud on the trail.  It beat my feet up so much that I was glad to get on the road.

SLC Marathon Course, miles 1 through 8, tempo. I warmed up to the two

mile mark then ran progressive until the 8 mile mark. I used exertion

rather than pace since the course is so hilly. I relaxed through a 5:16

fourth mile but struggled to go under 6:00 in Sugarhouse park. Like

Paul earlier this week, I too was nearly run over by an old lady near

the end of my workout. I'm always surprised when these two things

happen: (1) the passenger see you and fails to tell the driver someone

is in front of their car and (2) the driver looks startled then mad

when I give their 4000 pound death machine a love tap. I shouldn't

complain (its Lent), I had several people (at least 5) not hit me with

their cars today. Someone even stopped and let me cross their driveway.

Treadmill at home.  65:30.  Started easy then gradually picked it up.  First 5 miles in 34, second 5 in 31:30.

I'm jealous of all the people racing tomorrow.  Race well. 

Pipeline, easy. This was my first run in over a week. My right foot got very sore in an unusual place about two weeks ago. It bothered me enough to want to rest it before I injured something else while compensating.  I went to my PT today after the run an he immediately knew what was wrong.  My cuboid-fifth metatarsal joint was becoming immobile.   He loosened it up.  I will run easy this week to watch it but hopefully it is not a big deal.  Too bad I missed Moab because of it.  I think it would have been fun to race the tight pack that was down there.

Shoreline behind the U.  Easy with big hills.  I meandered in the foothills between the zoo and Red Butte.  I started by climbing from the parking lot to the pass between the foothills and Emigration canyon.  I came down and ran to Red Butte on the upper portion of the trail then returned to the car.  My foot felt much better than it did yesterday.  Steve is amazing.

I love my PT.  He spent an hour yesterday working on my foot and checking out my old injuries (PF, SI joint, etc).  He ran Ogden last year and knows how important it is to keep runners running.  He has never advised me to abstain from running.  If we were in a more liberal state I would marry him.  If you are in Salt Lake and need a good PT look up Hand and Ortho Clinic 5151 S 900 E.  His name is Steve Crandell. 

For those without a sense of humor, I would not marry him.  I would however drive an long way to see him.  Not as long as a diaper and wig wearing female astronaut might but still a long way.

On pipeline with Bob.  Ahhhhh, trail.  My foot feels somewhat better but I am going to take it easy this week.

Pipeline, Burch to Rattle.  52 minutes.  Foot is again a little better than yesterday.

Pipeline, Burch to Rattlesnake.  Same as yesterday but faster.  Every day my foot feels better.  I may even run on the roads tomorrow.  48:30 today, 52 yesterday.  I ran a good pace but relaxed.  It was what I call steady and probably what Paul calls Tinman Tempo.  If course it would be a slow pace for either steady or TT but I was on trail.  Pipeline has its usual early spring assortment of rocks and ruts but they are being swept away and leveled out by feet and tires.

With Bob.  We had a good run going until my foot started to ache.  I finished the run listing to the left.  Bob looked good as usual.

I'm logging off for a while until I can run well again.  It looks like PT and easy running for a while with the only goal being to run pain free.

Good luck to all of you this Spring. 

Treadmill, Amy working.

 I'm still alive and running easy without pain.  I will build slowly for a while.  Coach Bob is doing his best to make sure I don't mess myself up which I am prone to do.  Coach Amy wants to know how long I'll be a fat slob.  I don't answer her because it is rude to talk with a chocolate bunny in my mouth.  Thank God for discount Easter candy!

 I can run about 5:45 max before I feel my foot.  Last week it was 6:45 so I am progressing.

 

Burch to Rattle, 50 min.  I felt good from the gun but it was an easy run day so I kept it easy.  54 miles for the week.  I will aim for 55-58 this week and start running on the roads some.

Zoo Loop ++ BV.  Good run, relaxed.  The last two miles are downhill from the Zoo to Stiener on the road.  I didn't hurt on the way down so I know there is some improvement with my foot.  60+ miles for the last seven days.

Treadmill at home, 66 minutes.  It wasn't fast but it served its purpose.  I ended up with 59 miles for the week.  Only 11 of those miles were on the road.  I plan to s-l-o-w-l-y transition back to the roads over the next few weeks.  I am able to run some steady runs but I haven't tried to run any faster than tempo pace.  I can either train or heal but not both.

Next week: 60+ miles with no set backs.

Jeremy Ranch Road, easy.  I ran the first mile on the roads and then hopped on the road to East Canyon.  It is a good rolling dirt road at 6000+ feet with markers every  half mile.  Rolling is probably too nice of a description.  I tried to hold back on the way out (downhill) because the first two miles on the way back are tough.  I ran 30 seconds slower per mile for those two miles on the way back.  I scared a coyote at the 2.5 mile mark and didn't see a car for the first five miles on dirt.  The foot felt okay but not great.

http://www.gmap-pedometer.com/?r=891119

Burch, Church, Elbow, Firs, road to Burch. I ran easy on the up hill portions and wished I was racing the 30 k. On the downhill road portion I opened up my stride. The last mile was 4:52 (downhill) without pushing. My foot was very sore at night.

63 miles in the last 7 days and it feels good except when I do something stupid like run downhill fast.  Next step is to lose the weight I picked up in the last six weeks.  No more chocolate Easter bunnies for breakfast. 

Burch to Point, 66 minutes.  I ran very controlled.  Hot and windy towards the point.  This was the first run I have done without orthotics since January.  I felt like I was wearing racing flats.  No problems except that I could feel every rock on the trail.  I run in Mizuno Wave Riders so the forefoot cushioning is thin.  When I am on the trail they are Trail Wave Riders.

Memory Grove with Tom.  I Gmapped it and uploaded it to the course tools.  Gmap measured it at 9.25 but I don't keep mileage in any graduations less than 1/2 miles.  This was my first all road run since March 24th.  It felt good.  I put my orthotics back into my shoes today.  I'll try to run without them tomorrow.

Sugarhouse 12.  Today was my first road run without orthotics.  I had planned to run on the Jeremy Ranch Road (dirt) but I didn't want to run in wet snow/freezing rain on a muddy and lonely dirt road.  The run felt good.  I could tell that my shoes were worn differently from wearing orthotics.  I ran watchless but felt sub 6 for the latter part of the run.

Treadmill @ home.  66 min.  Ran on the treadmill because Amy is in Toronto and the kids won't watch themselves.  I started easy and progressed to 6:40 pace after 3 miles.  Then I increased the grade 1/2 % every 1/2 mile.  After the 6 mile mark I decreased the grade 1/2 % but increased the pace by 0.1 mph every 1/2 mile.  When level I increased pace every 1/2 mile.  Last mile sub 6.  I watched the Boston Marathon while running.

My foot feels okay today.  I ran in new mizuno wave rider 10s with orthotics.  This week I front loaded the week with mileage because I knew I would be on the treadmill this weekend. 

Treadmill, 6:30 am, 41:30.  Very easy, no orthotics.  I realized I was gunning for a 70 mile week (Mon-Sun).  Stupid.  I backed off and made today a recovery day.  I don't feel like running myself into another injury because I want to achieve a weekly mileage.  I'll shoot for 100 kilometers instead and try to stay healthy.

Treadmill @ home. Felt blah before I stepped on the treadmill. I warmed up 3 miles then cut the pace down whenever I started feeling bored. Next 5 miles 6:28 6:16 6:05 5:53 5:34. I finally felt like I was running again. No pain although the focus isn't there at any kind of pace. Compare this workout to Steve's the other day. He is flying!

Broke 100 k for the week (Mon-Sun).  64 miles with two all-road runs and a long run of 11.5 mi.  All of my goals met for the week.  I'll maintain or slightly increase next week.

Zoo loop ++BV.  70 minutes.  I ran the same time as last week but it felt much easier.  I held back for much of the run so that my runs aren't all at the same pace.

 4 x 100? m strides on grass (soccer field).  Nice and conservative pace.

Jeremy Ranch Road from the far end.  I ran easy out but building pace.  Run from this end it is a rolling uphill run.  44:40 at the turn.  I ran uptempo but comfortable on the way back except on the hills.  The uphills I tried to maintain good form so I ran them harder.  1:23 at the finish.  I had the pleasure of running on a freshly graded dirt road for part of the run.  I prefer hardpack.

I am toying with what to do about Ogden.  Marathon, half, or train?  Pride versus promise? 

Burch to Church to Elbow + Road w/ Tom.  Easy pace for most of the run.  Tom is running maybe 20 miles a week and he can still put the hurt on me.  Warm but we touched snow.

Sugarhouse x 2  I could feel the heat today for the first time this year.  12:10 (13:03), 11:47 (12:40).

Burch to Point, 68 minutes, high noon.  It was hot and an easy day so I took it very easy.   I planted a water bottle at the top of Rattle for future runs.  Wore a singlet, got burned.  I ran the same time as I did a few weeks ago only a few weeks ago it was much harder.

Dog Park +.  I ran easy because of the heat but it wasn't as bad as yesterday.  Stopped 6 times for water.  I think I weighed more when I came home than before I left.

Footbridges, early, slow. I got out early so I could be a man-servant to my wife on Mothers' Day. After Mass we hiked in Red Butte. We only saw one person on the trail because everyone sticks to the paved paths.

Next week is an easy week. 67 miles this week (M-Su) or 108 km.

Sugarhouse Park

Legacy bridge +.  I ran 5 minutes faster than I did two months ago while feeling better.

Burch to Rattle, easy. 

I forgot that it was "Blast your iPod" day on the trail.  If I can hear your iPod then it is too loud.  It is really too loud if I can run behind you for over a minute yelling "Excuse me, pardon me, I'm behind you, hey big bottomed girl with the loud iPod, I'd like to pass you, etc ..."  I was behind two people running together with their iPods so loud that they couldn't hear me.  When I finally got past the first one I got trapped between them.  The front person was in her own little world while the one behind me was yelling her name in my ear.  I think she wet her self when I tapped her so I could get by.  It made my easy run easier.

Amy home from Jersey.

Sugarhouse park, light rain.

It felt good to run in the rain again.  I felt like I was back in Virginia or Kentucky. 

Treadmill, pm.  I just got my run in before I had to pick up my son from school.

Zoo loop with Tom.  I hurt!  I didn't have any food or water except a banana after yesterday's run.  I got up at midnight feeling like a frat boy after a party.  Ate dinner and drank enough water to wash it down.  Checked my email and saw that Steve is expecting a new child.  That made my evening.  Woke up to a headache.  Ran with Tom and we discussed the Salt Lake 10 miler.  I think I will do it.  Paul asked yesterday if I planned on doing any 5 or 10 k's.  I don't like to race out of shape but I need to get something in.  Paul and Tom have kicked my butt into gear.  Who else will be running it?

Sugar house park x 2.  Opened up a little on the first lap just for giggles.  I ran quick but without pressing, 10:47.  Easy second lap.

Burch Church Elbow Road.  Welcome to the Memorial Day Weekend.  I saw about 50 people on the trail.  I also heard a couple get married at Log Haven.  Nice and slow run.  I did open up my stride on the down hill.  4:42 for the last mile but I didn't push.  It is a big hill.  The effort was easier and the time faster than a few weeks ago.  I'm starting to feel efficient again.

Footbridges (North).  Very easy.

Bike, home to Emigration Canyon, 17 miles.  I saw James from Sports-Am setting up signs for next weeks 10 miler.  We talked for a while then I had to rush home.  I had a good ride except that I was passed a mile from the mouth of the canyon by two guys.  The best I can figure is that they drafted me until I slowed then blew by without so much as a wave.  Ouch!  I chased hard and made contact but they stopped at the mouth.  I hate getting passed, even on a bike.  I could be the world's most ungifted cyclist but I still like to think that I could hang with recreational cyclist for a few turns of the crank.  At least I got to have an imaginary Paul Sherwin-Phil Liggett conversation in my head.

Treadmill, easy.  I ran just to stretch out then shut it down.  I'm trying to make sure I am totally healthy before the 10 miler.

Another bike day.  Mill Creek Cyn, 19.5 miles.  It is very unusual to be able to ride the road to Big Water at this time of year.  I rode with all of the gear: HRM, speed, cadence, rectal temperature probe, etc.  I rode conservatively, sub threshold, on the way up.  I knew when I left the house that I would freeze on the way down but I didn't want to pack extra stuff.  Going up the canyon I saw a few friends on mountain bikes so we rode slowly and chatted.  Took off for the top but tried to maintain a pace that would be the fastest I could go without sweating so much that I would be soaked at the top.  2500+ feet of climbing in less than 9 miles.  Turned at the top and started down cautiously.  It was 53 F at the top so being wet at 30+ mph wasn't ideal.  It finally warmed up around Elbow Fork.  I opened up below the upper gate.  Il Falco I'm not.  Of course Il Falco is not the same as when he won the Giro but he can still descend better than anyone in the peloton.  By the way, anyone who really wants to see some racing tomorrow should follow the Giro d'Italia on a site like velonews.com.  It is a tough mountain stage.  From velonews.com:

Just 142 kilometers long, Wednesday's short though brutal stage leaves little room for tactics; like maglia rosa Di Luca, the rest of the peloton might as well dispense with their radio earpieces.

As feared as the mythical climbs of the Angliru, Mortirolo and L'Alpe d'Huez, the 10.1 kilometer Zoncolan gains 1203 meters for an average grade of 11.9 percent, with sections in excess of 20 percent.

I'll run tomorrow but easy.

Zoo Loop

Burch Elbow Road

U of U track @ East High

1 mile warmup, 1 mile strides, 800 m @ pace, 800 cldn 

Warmed up with Chris. The goal was to run controlled over Little Mountain then fast but relaxed for the next few miles. I wanted to pick it up the last 3 miles if I felt good.

Started with Chris with Albert in front of us. A bandit ran past us then took the lead. The bandit had a good lead over Little Mountain. I ran a little too controlled, 12:30 for the first two miles. I decided to open my stride for the next few miles. 5:04, 4:42. I was surprised that I ran that fast for the fourth mile in training shoes. I started to feel my feet but not plantar. Instead my feet were getting warm because I tied them too tight. I held a steady pace to the end. My biggest goal for the day was to stay healthy and not concern myself with time or place. At 8 miles the bandit came out of a porta-potty about 10 seconds ahead of me. I caught him about 30 meters before the line. He let himself get caught. Albert came in 48 seconds later followed by Chad, Chris, Darrell, and Brad. Not a bad result for WRC.

It was good to race again.

1	5:41
2	6:49
3	5:04
4	4:42
5	4:55
6	5:10
7	5:31
8	5:17
9	5:18
10 (0.95?)	5:14

Biked with kids in PC.

Biked Emigration early.  My body was asleep until the base of the canyon.  Then I was passed by a commuter.  Pride is a dangerous thing.  Too much and you self destruct, too little and you never make it out the door.  I picked it up and had a good ride.  18

Glenwild trail, PC.  Very easy.  My calves were tight but okay.  My left hip was barking pretty good.

My hip was very sore.  Going camping for the next few days.

My hip loosened up some on the run.  I just wanted to get loose then shut it down.

Parley's loop, easy, am.  This was my first run in nearly a week.  I spent the last few days hiking in Olympic National Park.  Thursday I flew and drove to the park with Tim and Paul.  Friday we hiked to the beach and explored tidal pools (9+ miles).  Then we drove to the Hoh River Campground.  Saturday we hiked 13.3 miles to campsite 13.3 through old growth rain forest and set up a base camp.  Sunday we made our way to Blue Glacier (12+ miles).  We only saw two hikers on Sunday and none on the glacier.  Monday we hiked out and drove to Seattle.  I came home yesterday.  I'm pretty tired but the trip was great.

I didn't feel any of the nagging aches that have kept me running short and slow for the last month today.  Maybe I'll be able to string together a few weeks of easy running to buffer my body for better training later this summer.

Treadmill, pm, easy.  The treadmill was a necessary evil today.  Between our anniversary trip, a kid birthday party, Amy's work, and an ice cream social tonight there wasn't any daylight to run in.  53 minutes.

Footbridge, easy, am.  We are going camping later today.  I'm glad to have gotten something in.

After 4 days of my wife making fun of me for being a wimp while sick, I went to the doctor.  I have strep throat.  That explains the body aches, fever, and raw throat.  I haven't had a real meal for several days.  The doctor gave me Tylenol #3 so I can eat.  There is no chance that I will race Wednesday.

Treadmill, pm, easy.  Today was a just a shake out cruise to make sure my body still worked.  I'm hoping that the last two weeks have let my body completely heal and now it is time to train.  I'll be on antibiotics for the next week+ but that shouldn't hinder my training.  Goal for the next 7 days: 50 miles.

Last mile 5:30 for fun while watching the 2005 NYC Marathon DVD. 

Parleys, 4 pm, hot.  I backed off the pace so that I wouldn't burn up.  I still felt it in the last mile but I survived.

footbridges, am, very easy.  I ran easy and early so that we could leave town when Amy came home from work.  We went to the Spruces CG in Big Cottonwood Canyon to escape the heat.  Low 80's in the afternoon up there.

Desolation -> Dog Lake loop from the Spruces with Bob.  We started at 2 pm so it was hot eve in the mountains.  The first climb is about 4-4.5 miles long with 2100+ feet of altitude gained.  Cruised the rest of the run.  The final downhill was rough.

Silver Lake, BCC.  I ran from Silver Lake to Lake Solitude, then the SolBright Pass, down past Twin Lakes, to the base of Brighton, then back up to Twin Lakes.  Finally I descended to Silver Lake to meet the family.  1440 ft.  Much cooler than Saturday, probably because of the rain Saturday night.

Treadmill, pm, progressive, hot.  I have the feeling that I am going to get sick of typing "Treadmill" over the next week.  With the pollution, heat, and Amy's business trip I will probably not be running outside for a while.

I ran an easy warm up then picked up the pace by 0.1 mph every 0.5 mile.  I picked up the pace more in the last mile.  57 minutes.  The temp near the treadmill was in the 80's so I was working harder than I should have been during the last two miles.  I watched the end of the 2004 NYC Marathon.  It looks like I will hit my goal of 50 miles in 7 days.  This week I will try to run about the same amount but pick it up during some of my runs.

Treadmill, noon, easy.  I wanted to keep my HR low for a day.  Amy left for Florida to visit her Grandmother.

Treadmill, noon, warm.  I started easy and gradually picked it up.  It still felt easy at the end.  80 minutes.

Treadmill.  I'm getting tired of running on the treadmill but Amy is out of town until Sunday.  Easy run.  I'm trying to keep my efforts a few notches below what I think I can do just to play it safe.  I need a month or so without problems to get ready for this fall.  6:45 ave pace.

Treadmill, medium.  Warmed up for a few miles then put in a tempo run of three miles, 16:33.  Cruised last two miles.  62 minutes.  I felt good, controlled.

Treadmill, very easy.  58 minutes.

Treadmill.  45 minutes.

Pipeline, AM, easy.  I ran too fast in the beginning and forced myself to slow down.  The point of today's workout was to run outside but flat.  After running for a week on the treadmill I didn't think that attacking hills or running hard would be smart.  The air was nice.  Today is the first green burn day in at least 10 days.

Pipeline, AM, with Bob.  Bob and I started out easy from Burch for about a mile then turned around and ran to Elbow Fork.  Ran back mostly easy.  No Bandy today.

Pipeline, PM, Burch -> Church -> Elbow -> Burch.  I wanted to run a little up tempo but I didn't want to bake on the roads.  I ran slightly up tempo for about three miles.  I only saw two people on the trail.  No watch, no worries.

Pipeline, Burch to Rattle.  Very easy, sat in the creek after the run.  It wasn't crazy hot on the trail because I ran at 5 PM   The trail had some decent shade and a good breeze in the open spots.

Parley's, PM.  This was my first road run in almost two weeks.  It felt good to hit the road.  52 minutes med-easy.  I felt smooth on the downhills and better than usual on the up hills.

Ruth's +, AM.  This was my first longish run in a while.  I felt good except the last few miles when the heat beat me down a bit.

24-7-Jeremy Ranch Trail, 2 PM.  I ran easy and really enjoyed this trail even thought it was hot.  Saw a mom and baby moose 10 yds off the trail.

Footbridges, AM, easy.  I knew that it was either run early or run at 6 PM tonight.  I'm looking forward to tomorrow.  My Des News PR is 32:32.

Des News 10 k.  Good warmup, 3mi.  I started fast but had no gas.  I didn't even run downhill fast.  No PR.  Ran back to the car with Mike Nielson.

Burch to Point, PM.  I had no real soreness from yesterday's race except in my calves.   Out in 32, back sub 30.  That is my fastest time in a long while which is somewhat baffling for the day after a race.  I ran 6 minute pace without working on trail the day after a race.

Parley's, AM, 8. Nice weather but humid. Very slow.

Foothills behind the U, PM, 5.   

Burch to Point.  Humid.  I ran at 3 PM and there were puddles on the trail from last night's rain.  I haven't run through a puddle in Millcreek since May.  I started out at a decent pace then held it.  I backed off the last half mile or so.  A good steady run (sub tempo pace, Timnan tempo).  61 min, 164 ave HR, 175 max.

Red Butte +, AM.  I saw Neal on Wasatch getting in his first long run in a while at the beginning of my run.  Nice run for the first half.  My legs felt mostly dead after half way.  I'm still pleased with my week even with a blah result in Des News.  We're leaving for Yellowstone, Cody, and Billings tomorrow.  It is a good chance to back off for a week.

Burch to Rattle.  Easy.  I saw Bob and Neal.  Bob was getting in a long run and Neal was recovering from one.  Drove to West Yellowstone.

Easy Week.  Drove to Cody, WY.  I ran along some trails and through town.

Drove to Billings, MT.  Ran with Jeff on the rim trails.  I was surprised at the amount of trails that Billings has.

Up Zimmerman to Rim Trail.

Loop up to Rim, AM.

Bike with  Jeff.  Jeff is a decent runner and a good biker.  I suffered.  My butt still hurts.  39 miles, 2:13.

Easy with Jeff on trail.

AM, I couldn't get my legs to work. Tired from travel.   Went camping with Ali and Jeff.

Drove home through Yellowstone.  1300 miles in the past week.  I deserved a day off.

Burch to Rattle, PM.  I was a little worn out from our trip so today was a good day for an medium trail run.

Parley's, AM, 8 mi. Nice morning for running. No stress.

Footbridge+, PM 5.5 mi.  It was good to stretch my legs out. 

Burch to Point.  The trail was warm and windy @ 2 PM.  It took a while to run the stiffness out of my legs.  My goal was to run tempo starting at the low end and picking it up to the finish without racing in.  The heat helped me start conservatively.  30:12 out, 29:51 back, ave HR 165, 178 max.

Footbridge, AM, 5 mi. Very easy. Watchless.

Elbow to Rattle to Home--, PM, 8.5.  I hiked with the two younger children while Amy and Graf ran Elbow to Birch.  That was Graf's longest run so far.  He enjoys putting the hurt on Amy.

Again, easy.  I thought I should take a recovery day after yesterday.  I have been fighting to get hydrated all day and losing.  I felt it on the run.  It does feel good to put miles on my legs.

Dog Park, warm and windy.  I chose to run with the wind on the way out and against it back so I could hit a few water fountains.  It is hard to run a controlled pace into the wind.  Otherwise it was a good run.

Footbridge, AM, 5 mi. Felt snappy this morning. Good sign. My feeling snappy morning pace averages 7:30. Not fast but at least it wasn't a crawl. Decided only to type in sentence fragments.

Parley's, PM, 8 mi.  Legs good, gut not good.  Amy is poisoning me with healthy food.  Oh Lord giveth me chocolate.  Mikus 4:3.  56 minutes.

Washington Park long run, AM, 3 miles.  I aborted the long run this morning due to stomach trouble.  Amy is still poisoning me with vegetables and the like.

Burch Church(-) Elbow, PM, 8 miles.  Stomach felt better.  I ran a controlled easy pace just to make sure.  Coach Amy has moved my long run to tomorrow.

This has been my longest week (Monday through Sunday) this year and I feel healthy and good.

Ruth's ++, AM.  Started slow, legs okay.  Progressive but not fast on the way back.  Stomach good.  Started to feel dehydrated towards the end.

Footbridge, AM, 5 mi.  Legs still good.

No PM run.  Took boys fishing all day.  Fun to watch 40 pound kid catch 13 inch small mouth on 6 pound test.  Caught dinner, felt useful.

Dog - Deso loop (Dog lake, Desolation lake, Great Western, Little Water), noon, 11.5?  I wanted to run medium up to Deso then open up my legs without pushing too hard.  Ran reasonably well to Deso, 50 minutes.  It used to take me 55 minutes and the fastest I've made it is 48 but I was pushing on that run.  56 to ridge; stopped to view lightning and duck.  Kept it under control across the ridge (2 miles @ 9000 ft).  Controlled on the big downhill, slight pressure from top of Indiana Jones to Little Water.  Easy down LW until I startled a lady with 6 dogs.  I love it when they yell "Its friendly" as their dogs teeth are six inches from my testicles.  Yelled "Ma'am, get your dog, NOW!" several times until she shooed them past me.  94 minutes.  Iced in stream (52 F) for 10 minutes.  Second fastest time on that loop; definitely easier than when I ran 92 minutes in 2004.  Fastest I've felt since plantar issues in 2005.

Footbridge, AM, 5 mi.  Legs good.

Lost Prospector Trail (Park City), PM, 8 mi.  It took a long time to warm up but otherwise okay.

Burch to Rattle.  I heard thunder about a 1/2 mile before Rattlesnake so I cut the run short.  The last mile to the point is very exposed.

Parley's, AM, 8 mi. Legs okay. Amy leaves for Atlanta today so I will be hitting the treadmill the rest of the week. Yipeeeeee!

Treadmill, PM, 7 mi.  Fairly easy.  Slowly increased pace to 6:15.  Only 7 more treadmill runs to go until Amy gets home.

Treadmill, PM.  Started easy and picked it up throughout the run.  This is the end of my highest week this year (Mon - Sun) and I feel good.  It is also day 14 of a 21 day cycle.  That's where I usually feel like trash.  60:50 for the last 10 miles; 16:49 last 3 miles, and a 5:12 for giggles.  For anyone keeping track, that is faster than the last 3 miles at Des News.  What a horrible day that was!

6 more treadmill runs to go! 

RBG (Red Butte Gardens), AM, 13.5.  Recovery run.  The pace felt easy.  I had to keep holding back because I kept running somewhere inbetween easy and Tinman.

Liberty Park, AM, 7.5 mi.  I wanted to do my standard 2 x 3 mi tempo run but ran out of time.  I ran one 3 mi tempo.  Other than loosing focus during the last mile it was a good workout.

Treadmill, PM, 5 mi.  Loosening the legs. 

Treadmill, PM.  The run felt very easy.  I watched the Olympic marathon (last half), OT 5000 m, and part of the W OT 10000 m (skipped commercials).  Last mile in 5:30  while watching TV.  Went to WRC.  Picked up three pairs of new shoes.  It is amazing how good it feels to put on new shoes. 1:39  Saw Matt Harmer at the store.  Super nice guy.

5 more treadmill runs until Amy comes home.  Or 4.  I missed it at 5 AM. 

Burch to Rattle, AM, 7.5.  I wanted to do a tempo workout to the point but I had traffic issues.  Ran progressive but not hard, overall very comfortable.  46:30

Start of easy week. Missed last three days. Amy was out of town, no babysitter, treadmill deck split!

burch to elbow.  Body sore and not fluid.

2 x sugarhouse park.  body still rough.  Allergies, dehydration, sickness?  Cut workout after two laps.

Parley's.  Think I'm dehydrated.

burch to rattle with Tom.

Did a small warm up. Started off with Sasha but he was looking great. Ran with the goal of hitting marathon pace on the downhills. Stayed at a tempo effort for the first four but kind of fell asleep on the fourth mile. Next two miles too fast (4:50, 4:53). I was with Darrell from WRC. Let him go because he was going faster than my marathon pace. I knew Neil was catching me but stayed the course. No surge here. He passed after 10. Another sleepy mile (5:30). Refocused and finished. Graf ran the last 100 meters with me. Legs felt fine afterward.

Sasha looked great. He has put himself in shape to qualify at St. George.

Millcreek with Bob and Bandy.  We met on Wasatch and ran to Rattle.  Climbed to Pipeline.  Ran to Elbow with a stop at Church for water.  Ran back down the road at a decent clip.  Legs bad on the uphills but good on the flats and downhills.  Felt better at 90 minutes than 30.

Footbridges, 5 mi, AM.  Legs okay.

Parley's, 8 mi, PM.  Felt almost recovered from the last two days.  Also hiked with the family today. 

Dog Park +.  I ran at an okay pace on the way out.  I tried to work the 17th & 18th mile of the DN course on the way back.  6:10, 6:09.  Not real fast but I was running into an approaching storm.  By the time I crossed Parley's the wind was blowing me off my line.  The bikers headed north were going extremely fast.  My legs feel pretty hammered by Saturday and Sunday's runs.  Sunday had almost 2000 ft of elevation gain.

Burch to Rattle, 7.5 mi, AM.  Easy day, easy run, very flat.  It was shorter than I planned to go but it was Mason's first day of Kindergarten.

Burch to Church (big rock) to Elbow, 8 mi, PM.  Nice and easy. 

Old Mill, 10 mi, AM. Did my standard 7 x 2 min surges with 2 min run recovery. I can still feel my calves. Overall, a good workout. 67 minutes. More tonight?

No luck on the PM run.  The treadmill is almost fixed (fuse).  We had back to school night, PTA, co-op, etc meetings to go to.  yipee.