Fly on the Wall

I again ran hilly, snow packed trails. As of now I'm thinking I'll run a trail marathon next (BST).  So, I'm loosely following Pfitzinger's 12 week, <70 mile training program.  Today called for 9 miles with 4 at pace.  I did 3.5 uphill warm up, 4 "hard", and 2 cool down.

The 4 "marathon pace miles" were really just see how fast I could run miles.  And that was not very fast.  The 1st three of these miles were on snowy trail.  I was breathing hard and my legs were burning on the uphills.  On the downhills I couldn't run faster for fear of crashing.   My heart rate remained in the mid 150s.  I'm not sure what to make of this.  Maybe my legs just need to get stronger to run fast on this terrrain?  By why am I breathing so much harder than my heart is pumping?  The last pace mile was down City Creek road at 5:59, 165 bpm (DOWNHILL).  This makes me think I wasn't working nearly as hard as I thought on the trail.

In a way I'm learning how to run again and that is fun! 

Jordan River Parkway to Legacy Parkway Trail.  I'm thankful that the air is clean enough to breath, I think (I hope).  I was a bit tired and I am looking forward to a ez, short day tomorrow.  

Nice, EZ recovery miles.

Ran from work to the Center Street trail head on the Legacy Parkway Trail.  Running out was way to easy and when I turned around I was greeted by a stiff head wind.  Luckily this wind cleared the air and made my labored breathing joyous.

5 EZ up City Creek.  A nice light rain was falling.  I turned around where the road was a wet ice sheet.

I planned on 17 trail miles but it got too dark and I was beat.  So I cut it short.

I ran the first leg of the trail marathon I'm thinking about trying.  The route goes steeply down into City Creek Canyon, then right back up the other side and up to the radio towers on the ridge line, then back down to the shoreline in North Salt Lake.  At this point the it got really tough.  The stinking trail went straight up the mountain, then straight down to the ridge line above City Creek.  The snow was quite deep in places, the wind was blowing, it had started to snow, and I lost the trail a few times.  From the ridge line the route dives straight down the pipeline right of way to the bottom of City Creek, no switch backs.  Then it was an "easier" climb back up to where I started. 

On this loop my legs were beat, my feet soaked, and I started feeling demoralized.  I was thinking, these trail guys aren't runners they're massocists.  It took me 2:23 to finish that first loop and it was only 11ish miles, yack!  I was really having second thoughts about running this.  I mean what's the point?  But I took a quick break ate a few hand fulls of pretzles and a gel, drank some GatorAide and went back out for another 5 miles.  I was still tired but mentally felt much better.  The pretty sunset and twinkly lights of the city below were a great inspiration.

9 miles with 10x100m intervals on the Jordan River Parkway.  I felt kind of tired but at least I got it done.  A good headwind made running back feel cold and slow.  Ave pace 8:30, 147 bpm.

11 miles Jordan River Parkway to Legacy Parkway Trail.  Started with a headwind but came back with a nice tailwind.  A bit muddy in a couple stretches.  Legs a bit heavy.  Tomorrow will be an easy recovery day. 

8:35 ave pace.

Just 5 get 'er done miles.  

Should have been a mid week medium long run but I was lucky to sneak this in.  I'm trying not to be obsessive about my training for this cycle.  Hopefully by doing this I will feel ready to push hard when I train for St. George.  

5 miles down to and along the Virgin River trail.   7:45 ave pace.  Legs felt good, probably because of yesterday's aborted run.

I really like this race!  The Dam2Dam is and small. I believe there were about 250 runners. The course is around a strange, off-river reservoir in the middle of the desert, surrounded by red rock and sand dunes. The course is a mix of dirt and gravel  (and paved?) road and dams. The shuttle to the start consists of volunteers, some of whom ran the race, in their personal vehicles. Friday night the forecast was calling for rain mixed with snow in the morning..... But the weather was nearly ideal, just a bit of wind.

I achieved both my goals for this race, 1- Don't get hurt and 2- finish and thus complete the Runner's Series for entry into St. George.

The race started as advertised, right on time! I lined up in the second row but when we started the guys in front of me weren't moving much so I pulled ahead of them. Jose shot out ahead of the pack. But I was with the pack behind him.  What a strange feeling to be so near the front.  This worried me but my pace seemed OK.  It only lasted about 1/2 mile, then two runners left me behind and started to track down Jose. Sometime there after a lady passed me as well (her report is on the Fast Running Blog also), but I tucked in behind and drafted her (thanks).

She made a crack about doing all the work in our pack of 4? or so runners, so I took a short turn in front.  But she quickly passed me again. I held on pretty good for 3 miles but started to struggle during mile 4 when she and some dude pulled ahead. By the 5th mile we were pretty spread out and it was just a chug to the finish.

So, I finished 6th over all. But the 5 runners ahead of me were young uns and I won the master's division. Aren't small races great!

Garmin splits:
1- 6:22, 167 bpm
2- 6:22, 177 bpm
3- 6:25, 180 bpm
4- 6:32, 179 bpm
5- 6:29, 178 bpm
Finish time- 32:10
Ave pace- 6:26 (this is faster than my 5k pr pace)

I wanted to put in more miles to make this a long run but I was greeted at the finish by my wife and kids and thus happily spent time with them playing on the beach and rocks.  

9 miles with 10x 100 strides.  Ran down to the Virgin River and then took dirt trails south into the real desert.  8:33 ave pace.

Again ran down the the Virgin River and then south on dirt trails and roads into the desert.  Some stretches were quite muddy- gotta love 100 pound shoes. ave pace about 9. 

EZ miles.

Jordan River Pkw to Legacy Pkw.  Some muddy sections and a few patches of snow.

8:27 ave pace, 141 bpm

Up City Creek and back.  8:16 ave pace.  Ran fairly ez but probably picked up the pace a bit because of my train of thought.

A beautiful, pleasantly warm and sunny day.  I ran the trails behind my house.  Headed up to the radio tower ridge line and thought about running into N. Salt Lake but the snow was above my gators and I was wearing shorts.  So I took the BST back into City Creek and beyond.  The trail was muddy and snow packed (but not deep).  With the trail conditions and hills my legs were feeling very tire but a strange thing happened when I returned to the pavement at mile 16.5, boom my legs could move again.  My average pace for the 18 was 10:57 (143 bpm) but the last mile was 6:27 (163 bpm)- DOWNHILL.   

My kids have started ski school.  I get to drop them off at their lessons and ski!  Dependent upon how hard and what terrain I ski on, this can be a good leg workout and even an aerobic workout at times.  On the other hand, I'm not sure it is good for resting on my day off.

Jordan River Parkway, stayed on the paved parts.

2.5 mile warm up. 

5 miles at 1/2 mary pace, 6:45 (even pacing) 166bpm ave.  This was harder than it should have been.

2.5 mile cool down.

JRP to Legacy.  The unpaved portion was starting to dry out and the mud wasn't bad at all.

My battery went dead at 14.58 but my average pace was about 8:24 (no HR monitor).  I didn't know how I would fair durring this run.  I felt tired at the start of it.  But an amazing thing happened.  On an out and back run I had the wind at my back for about 14 of the 15 miles!!  What are the chances?  Only one mile with rain and wind in my face.  A tailwind and a cafinated gel not only helped me to finish but I picked up the pace and finished strong.  God must have been smiling on heathens today. :)  I'll try to remeber this one next time I'm having self doubt and struggling to get out the door. 

 I hope someone else had a tailwind today. 

It is almost exactly 3 miles from my work to the state capitol and that's where I ran to for lunch.  I joined my 9 year old daughter and her class as they marched to the capitol and rallied in support of clean air for Utah's school children (and the rest of us).  It was inspiring to watch these excited kids.  I wonder if any of the legislatures got it?

JRP to Legacy.  The trail is almost dry.  12 miles 7:56 ave pace, 147 bpm ave.  Felt strong.

5 EZ.  For a change of pace I ran randomly around downtown, then up Memory Grove, behind the capitol, and back home. 

Downtown SLC is rising.  It will be interesting to see what all this new development will look like and how successful it will be in this economy. Much of downtown Salt Lake is owned by the LDS church and they have raized and are rebuilding about 20 acres in the heart of downtown.  They are billing it as "a sustainably designed, walkable urban community of residences, offices and retail stores."

8:26 ave pace. 

My long run will be tomorrow instead of today.