Rivers and Roads

Such a great, unexpected run. I was thinking around noon that I would settle for a slow 11-miler. Just then I noticed I missed a call from Jake. When I called him back he was already running to my house to get me off my butt for this 14-miler. I'm so grateful for friends who hold me accountable to my plans and push me to my limits. I'm still building so needless to say I was thrilled to feel so good about this run. I felt smooth and relaxed the entire time. The longer miles (than what I've been used to) didn't fatigue my legs with any significance in the last 4 miles. We were running through an absolute blizzard from miles 2-5. Great times! AP 7:26

Loosening up after last Saturday's 14-miler. I'm still building so I'm probably overly cautious about avoiding injury. This week my three goals are to get at least one quality speed workout, eclipse 50 miles for the week, and continue avoiding injury. I still feel tight every day, indicating that my body is still adapting to the stresses imposed by running. Overall, I'm happy about how things are progressing. I'm getting slightly impatient with my lack of speed. But at least I'm getting my mileage up to a more functional level. Once I get a couple consecutive weeks in the 50's I'll feel more confident about attacking speedwork with more purpose. AP 7:55

I was bummed that I missed the 1000m repeats at the indoor track. We were up late helping Emily's aunt, though, so it was worth it. I've been wanting to find some flat, long stretches of road to do workouts this year. I felt like I really missed that in my training last year. Almost every single tempo I did last year was on a downhill. So after I dropped Emily off at work I ventured down to Springville/Spanish Fork to run the country roads by the lake. It was a running paradise for me. All the roads are flat, long, and nearly barren with regard to vehicles. There are no shoulders but the traffic is negligible so it doesn't matter. I did a 3 mile WU with 2 x 2 miles @ 6:30 with 1 mile CD at 8:00 after each rep (6:35,6:32/6:24,6:30). I'm bummed that 6:30 is still a "workout" for me but am still excited to just be out running. I'm hoping that by next month I'll be doing more like 3 x 4 miles at MP. AP 7:23

The main goals today were to have a little bit of a workout without piling on mileage and get used to the MRC 1600's again. My feet need to get stronger to use these shoes. I ran 2 x 1-mile repeats in 5:49 and 5:48 with a 1-ish mile recovery. Ideally that'll be HM pace for me by the end of the year. A little bummed the reps were so slow. I thought even in bad shape I'd still be in the 5:30's since I decided beforehand I was only going to do 2 reps. Despite the minor disappointment I'm excited to have felt a sub-6:00 pace on a flat route (there was zero elevation change on my entire run today). I feel like I'm still doing wussy workouts but I know I have to start small and build. Both my body and mind get stronger from days like today. And I'm thrilled about that. AP 7:14

Today's run was simply rejuvinating. I don't know why it took me so long to come back to these Thursday runs. It was so fun to run with the Big Dawggs again. Matt and I just cruised in the back taking it easy. He imparted some valuable wisdom in regards to my hopeful future as a PT. Got to talk to Brandon about his new career :) It was just a pleasure. It's great to be back. Well, at least socially. My legs still have a long ways to go. AP 7:22

Just keeping fresh before tomorrow's 16. Didn't want to exceed 55 miles for the week so kept it short. Still cautiously building... AP 8:08

On an entirely different note I have 3, in-the-box, never-been-worn pairs of shoes I'm selling. I completely forgot I had these until I was doing some cleaning today. After being a running store manager shoes seem to pop up all over the place. I have a pair of Hokas, Saucony Mirage 3's, and New Balance MT910's. They're all men's size 11. Just follow the links.

Hoka Stinson Evo Low: http://www.ksl.com/index.php?nid=218&ad=28635072&cat=605

Saucony Mirage 3: http://www.ksl.com/index.php?nid=218&ad=28635257&cat=605

NB MT910SLC: http://www.ksl.com/index.php?nid=218&ad=28635548&cat=605

Spread the word if you have a friend looking for a good deal (and a men's size 11).

I couldn't be happier about where I'm at. I'm uninjured and back up to last year's mileage. My speed isn't what it was last year, but my mileage is in the 50's now. My peak mileage weeks last year were 50-60. Today was just gorgeous running weather. Nothing fancy about the run. Just took it easy to the south, ran the muddy/icy road around the airport, then hit the PRT to Univ. Ave. and followed that home. Ended the run just in time to make the quorum service project. Feeling great about today and excited to start incorporating more speed starting next week or the following week. I'm still going by feel. AP 7:49

I got to run at about 3 p.m. today when it was 42 degrees. I listened to a podcast featuring an interview with Jack Daniels. It wasn't spectacular as far as epiphanies go, but it was fun to listen to a world class expert nonetheless. As I coasted down the PRT toward the lake listening to Dr. Daniels in 42 degree weather, I couldn't help but feel lucky. How many people get to experience running 10 miles and feel that it was "easy"? As far as runners go I'll never be elite. Principally, I believe, because I don't want to put in the time. But I feel extremely blessed to have reached this point of fitness with my body. Only 6 weeks ago a 10 mile run was extremely difficult. I am incredibly lucky to be coming back on schedule. On a broader scale I'm incredibly lucky to just be able to run. Higher than any other goal this year is my goal to never forget that. AP 7:49

Missed this morning's speedwork with Jake, Blake, and Co. because I misunderstood their plans. I thought they were doing mile repeats and I wanted some tempo. Turns out I misssed a good 2x2-mile tempo workout. Anyways, last night I decided I'd do my own thing this morning. I've been craving some more marathon pace miles in my training. So I decided to head up the canyon and get some aided, downhill MP miles. I ran 3.5 up to Nunn's (beyond which is now an avalanche zone), and turned around to start a 4.5-mile tempo with an AP of 6:20. I couldn't believe how easy it felt. So happy about that. I'm mostly looking forward to the Abe Lincoln Relay on Thursday. Definitely saving my legs for that! AP 7:14

I am in love with podcasts. Listened to an exercise physiology lecture during the run. It was a proper use of time while churning out the miles. AP 8:00

A.M. Knowing that I'll be running the 3x1-mile repeats tonight at Runner's Corner I just wanted some easy miles this morning. Listened to Lecture #4 by Dr. Doyle (Oxidative Phosphorylation). Hammered out 10 slow ones in the Hokas. AP 8:08

P.M. Well the build finally caught up with me. I decided not to do 18 tomorrow morning and instead split 18 in today's double. I felt too fatigued after this morning's run. That told me my body needs to slow down for a bit and catch up. Next week can't come soon enough from a recovery standpoint. I'm happy I was able to build so much and am only just now feeling overburdoned. I thought this would happen much earlier so I'm quite pleased. The mile repeats were rough. All 3 were at 5:57. I guess I couldn't ask for much better right now though.

Easy 10 with Jake. Did some scouting out by the lake for some workout worthy roads. Found a great area that extends for miles. It'll be exciting to run fast out there. AP 7:38

This was a timely reprieve of the miles I've been logging. My body was asking for a break. We went down to St. George and had a very relaxing weekend at Emily's grandparents'. We went to the grapevine trailhead and Emily has been getting sicker. So I ran the first mile and then just hiked the rest of the loop with her. AP 16:58

Fun jaunt around the Provo Airport with Danny, Derick, and Adam Jenkins. Contracted a virus that Emily's had for a couple weeks. It finally caught up to me. But felt good enough for a little run with some friends. AP 7:05

Well after being sick for a couple days and losing about 5 pounds I decided I needed some mountain air. I went to the shooting range and used the Grizzly Road to hit a couple different single track segments to add mileage. It was incredibly sloppy and I felt much less sick than I thought I would. I told myself that if, after starting, I felt like I was forcing my body to run I'd turn around. It seems this sickness is passing because I felt pretty good. It was fun to get muddy again. AP 10:45

Ran in the late afternoon on the PRT out by the lake. Most gorgeous weather we've yet had this year. Still a little achey and sluggish but I think this cold is passing. Will run again with Emily after she's done with work. AP 8:13

Picked up Emily from work and went right on a run. Just enjoying this weather as much as I can. Utah usually gives a few pump fakes before the nice weather sticks. AP 10:14

Definitely still sick. My body is recovering but it's still just weak. Both my legs and chest felt really heavy from mile 5 to the end. It was not a fun run. But, I'm glad I did it and that it's over. And I really hope that next week I'm ready to finally do some good speedwork. AP 7:33

An easy 8.2 with Jake around Provo. Stopped at a Maverick with the got-to-go's. Just hoping I feel better this week. AP 8:03

First five I ran solo before I picked up Emily from work. AP 7:32

After picking up Emily we ran 4.3 down by the lake. Got to throw in some strides on a flat, straight road. Absolutely beautiful day. AP 8:50

Ran in the afternoon before picking up Emily from work. Wanted to feel some MP miles in my legs. 3-mile WU, 4-mile MP tempo, 2.2-mile CD. MP tempo splits were 6:22, 6:34, 6:22, 6:28. I hoped it'd feel easy but wasn't necessarily expecting it. I was so thrilled that it felt so fun and natural. Progress feels good! AP 7:04

Ran with Jake and Blake from US Synthetic over to Vineyard Rd. We were in a downpour the entire time. That made it extra fun. I turned around at 4 and they kept going. It was a fun, easy 8. AP 7:13

Last easy run before the Lake to Lake Relay in St. George. I'm hoping for some good threshold miles tomorrow. Kept it easy today. AP 7:49