Run

Club run on the Majestic View loop. Was all over the place on pace because I started running with one group and then slowed down for another and then we pushed it in hard for the last mile.  Felt fast and full of energy the entire run. 7:32 avg

Buena Vista. It's been a while since I've done this run, or even run up the 300 East hill and it kind of did me in. Felt crummy most of the run and got a bad side ache at the end and even had to walk some. The setting moon was huge and cool. Also passed a huge pack of ladies out running; someone's put together a big group there.

7:35 avg 

Abraham Lincoln 4th of July Run with Steve Hooper and the running club from Enterprise Reservoir to Veyo. Woke up at 3:00, got picked up at 3:30 by James and rode up with him, Tom, Lindsay, Brian, Bree, Jenna and Jaimie to the end where we caught the shuttle vans to the start. Ended up on the same van as Dave Holt and Lyle Anderson and we had some good stories on the way up.  

Started out quick (probably too quick) with James Holt right behind Dave and Steve.  I ran with James for the first 6 miles until the big hill when I couldn't keep up with him. Good conversation and fun to get to know him. Was alone for about 6 miles when I caught up with the 3 speed demons at the water drop around mile 12. James and I kept on Steve and Dave for a mile or so then lost them.  I let James go after another 2 miles or so and struggled to finish the last 2. Left knee started hurting pretty bad plus my legs were just shot by the last three miles or so. Soaked in the stream at the bottom and I think it helped my knee feel better.

Two big hills, one a climb of 730 feet and the other only 270, but it was pretty killer. Total time was 2:18, or 8:00 min pace. I'm actually feeling a little discouraged about how hard it was. This was the furthest I've run since I've run the marathon in 1999 and it was harder than I thought it would be. I'm a little worried thinking that it's another 9 miles to do a marathon; can my body go that distance? I've got 3 months to build up to it. 

20 E 5 mile loop: slow as I'm still recovering from Wednesday. My butt was pretty sore the first couple of miles, but it loosened up. Focused a bit on a slower pace with a high cadence. 7:46 avg

Kolob Arch: I've been wanting to see this arch for years, so why not another trail run. Got a parks pass for Fathers Day so I though I'd put it to use. Turns out no one is awake at 5:50 am at the Kolob visitors center so I just drove through and to Lee's Pass. Started running at 5:54 and the first mile was steep downhill, then gentle downhill for another 2.

Saw a skunk on the trail and patiently let it move out of the way before I tried to pass. At the first campsite I was looking at the sign and almost missed the skunk lying on the trail right there. Fortunately that one was dead! Also saw some frogs, lizards and a deer. I tried not to let my imagination get too creative about what might be making all the rustling in the leaves and bushes trailside.

Crossed the bench down into LaVerkin Creek turning east and made it to the junction of the Kolob Arch trail right at 7:00 at 6.5 miles. Scrambled up the half mile to the viewpoint, rested a bit, ate a gel, and started back at 7:17. Enjoyed the run back down LaVerkin Creek, but had to walk some of the hill up the bench over to Timber Creek.

About halfway back I felt an immediate sharp pain on the front of my right arch.  It felt like a really sharp rock or stick. Took off my shoe, but didn't see anything so I figured it was a blister popping. I didn't take off my sock, but when I got home, sure enough, a small blister in a tender spot. Must have had a pinch in my sock or something because I've never had that problem before.

The last mile coming out was crazy slow (14 min pace). Made it back to the car at 8:39, so total time of 2:45 including stops, 2:26 moving time makes for avg moving pace of 10:27. Passed 3 occupied campsites and 2 backpackers just starting right before I was done. Also saw a guy and 2 girls just pulling up to the trailhead when I was finishing going out to do Icebox Canyon. Always nice to get in a tough 14 miler before most people even get going for the day.

This is a great trail for trail running.  Not too much scrambling, sand, or overgrown bushes. Really awesome scenery; I especially love the deep red of the soil up in Kolob. Also hit 50 miles for the week, which is a first for me. I probably need some recovery now. Next week I'll be in Vegas Friday and Saturday so I won't be getting in any long adventure runs.

Ran 1.3 down to the park for the club run, 5.9 out to Maverik and back and 1.3 back home. Feeling a little fatigued from last week. Ran about 2/3s of the club run with Justin.

Speed workout with the club at the track. Started at 5:30 so get it all in, but still managed to be running after 7:00. Steve broke us into 2 groups: those running Bryce Saturday and those who aren't so there were even fewer running the same workout.  Did the usual mile warm up and .75 mile strides (with some dynamic stretches to boot) and then into the workout: 400, 800, 1200 at 5K pace with 400 jogging recovery after each, three times. I was trying to go at 6:00 pace, but really couldn't hold it there so it really turned out to be more around 6:10 pace, and by the end it was comfortably hard and I was in a nice rythm.

Times (and pace) as follows:

• 1:27 (5:49), 2:56 (5:50), 4:38 (6:07) 
• 1:30 (6:06), 3:06 (6:09), 4:36 (6:12)
• 1:31 (6:10), 3:04 (6:12), 4:35 (6:09)

As always, started out too fast. A 5K at 6:10 pace is 19:09. Ended with 6 stairs and a mile cool down. Feeling good. I really like these track workouts. 

Gotta love it when it's 87 degrees at 6 am! Didn't even bother putting on a shirt. Did the Washington Dome loop reverse from the usual direction. Had a nice head wind (blow dryer?) running east and a great sunrise over Zion. Even felt about 5 rain drops from some clouds that made it all the way to the ground. Turned southwest and it felt like I was standing still on a perfectly calm day: my pace negated the wind completely. The road was way sandier than I remember; probably because there hasn't been any rain in months to re-cement the soil. Sweating like an animal by the time I got home. 7:53 avg.

In Las Vegas for the weekend taking a review class for the MAI comp exam. Staying at Terribles, which is a total dump. Ran north on Paradise and then on Las Vegas Blvd almost to Charleston (dumpy part of town), then turned around and went south on the strip to Flamingo, then west back tot he hotel. Ran past a strip club at 6:15 as they were clearing out for the night and overheard a bouncer whining about how he is "so sick and tired of the m---- f-ers" he has has to deal with. Really? Find a new job dude. What kind of people do you expect you're gonna get there? Lots of people sleeping on the sidewalk... some homeless, some just wasted from too much partying.

In Las Vegas again. Went west on Flamingo, south on Koval and followed that around to the Strip by Mandalay Bay were I saw 4 guys on the other side of the street.  Kept pace with them at 7:00/mile till the next stoplight where I crossed and turned back north. Cut over to Dean Martin between Mandalay Bay and Luxor and followed that up to Flamingo. Dean Martin was the best street I found to run on in the area because it was low traffic and few stoplights. Cut over to the strip at Ceasars and crossed the ped. bridge to Bellagio, ran past the lake there, crossed the bridge in front of the new Cosmo, then Harmon east to Paradise and back to the hotel. 

It's so fun to see the partiers walking back to to their hotel to go to bed at 6:00 am when I'm up for a run! Really humid both days here due to rain. And running on the concrete sidewalks sucks. So do all the streetlights that stay red forever.

Ran down to the park for the club run. Only 5 guys (one of them new...he probably thought we all ignored him) and 3 girls. I guess a lot of people are recovering from the Bryce half. Ran the Majestic View loop with Justin. Got in an extra 2.6 running to club and back. Humid.

Track workout. Started with 1 mile warm up and 0.75 mile strides with some dynamic stretching. The workout was 400 @ 5k-10k pace, then 400 @ marathon pace, 800 fast, 800 slow, 1600 fast, 1600 slow, 800 fast, 800 slow, 400 fast, 400 slow. Times and paces as follows:

• 5k-10k pace           marathon pace
• 400: 1:31 (6:12)    400: 1:40 (6:39)
• 800: 3:09 (6:19)    800: 3:18 (6:38)
• 1600: 6:17 (6:15) 1600: 6:42 (6:45)
• 800: 3:07 (6:16)    800: 3:19 (6:40)
• 400: 1:34 (6:15)    400: 1:38 (6:32)

Nothing today. Yesterday after the track workout I came home, had breakfast and showered. I was reading Natalie a book and noticed it was hard to focus, like I'd just looked at the sun and there was a dark blurry spot right where I was trying to focus. Also noticed it while I was on the computer putting in my blog entry. Took Megan to running club and started to get a headache.

By the time I got to work it was pretty bad. Took an ibuprofin and tried to sit back down at my desk but I couldn't even concentrate because the headache was so bad. I shut the door, turned off the light and laid down on the floor hoping that a short nap would help it go away. I feel asleep for a few short stints, but it wasn't getting better. My stomach started feeling sour too. I just wanted to go home and lay down in my bed, but I didn't want to have to drive home over the bumpy roads.

I finally just got up and walked slowly to my car and drove home slowly. I walked straight into my room, closed the blinds and was unbuttoning my shirt when the barf came and I ran to the bathroom and threw up. I hate that! Felt better in the stomach and went to bed. Slept off and on for about 5 hours until the headache became manageable. I didn't eat much the rest of the day and was pretty exhausted today. I knew I wouldn't be running when I went to bed last night.

It seems to be all the signs and symptoms of a migrane and this was the first one I've ever had. I've had some bad headaches, but this takes the cake. I hope its not a recurring thing and only a one time fluke. 

Up to Telegraph, out around the Mall and back via PVMS, Riverside Drive, and the trail. Perfect morning for running with temps around 70 and cloud cover to block the sun, but no humidity. The first half of the run my legs were pretty tight, but they finally loosened up and I was able to push the pace some on the inbound hitting sub marathon pace for over three miles and even a sub 6:30 for at least a mile. 7:20 overall avg. I need to be focusing more on these midweek medium distance runs.

Just the old 5 mile loop out through the fields. Just wanted to take it easy so I didn't even wear the garmin. Hotter today, and humid again. The left groin is bothering a little.

Took a week off because of the sore groin. Not sure if it helped. Needed to get in a long run and went up on the marathon course with the club. Started at mile post 16, which turns out to be almost exactly 15.2 miles to the finish. Ran with Ben Kroff until the last mile when he sped up to catch Wild Bull. Still kept good splits though with the last 3.25 at 7:00 pace. Left groin is still sore and the left knee was bothering during the run. Not sure how I'm gonna feel next week?

Club run on the Maverik loop. Not too many this morning: about 7 guys and 3 ladies. Saw a skunk about a quarter mile in and for some reason I freaked out and didn't even want to look at it and ran into the guy next to me who was there for the first time. He probably thought I was an idiot. The groin felt a little sore, and I'm hitting it pretty good with ibuprofin so hopefully I can work through this. Steve and Kendra moved to Bloomington so it looks like the Monday morning club run might be moving to down there soon.