Run

Thought I'd be meeting up with Brian and Lindsay and others, but I guess not. Ran from the soccer park down to Maverik, then up the Middleton Wash trail to Rosa's house, then back east through the neighborhoods. Made a stop at the park, then down the trail to Riverside and back the way I came. Had a bad side ache the last mile or so. Also the legs felt blah.

Fields 4 mile loop. Nice morning. Getting darker. Hoping to do Kolob Arch from Hop Valley tomorrow.

Hop Valley: woke up at 5:00 and drove up there and was on the trail about 6:10, still dark, but barely able to see the sandy trail to follow. Saw a car at the trailhead and a tent illegally camped about 50 feet down the trail. Followed the trail through sand 1.5 miles to a fence with a gate. Then down into the valley. First it was dry, then swampy grass and I avoided getting my feet wet by following some trails along the right hillside. At about 3.3 miles in a stream from the right came in with a nice flow and it became necessary to cross it several times. Couldn't help getting wet, but it was an easy crossing with a flat sandy bed. Also a couple cows here, but most of the cows were at the northern section of the private inholding just before the fence.

The fence that keeps the cows out of LaVerkin Creek was at 4.95 miles. It would be a very nice trail if cows weren't constantly tearing up the soft sand trail. Crossed over to the more pristine wilderness, passed a couple of campsites (I didn't see any campers), and up and over a hill down into LaVerkin Creek (6.54 miles), then downstream a quarter mile passed an occupied campsite to the Kolob Arch trail.  Ran up and saw the arch with sunlight just beginning to light it up. 

Then I turned around and killed myself going back. The climb out of LaVerkin Creek was completely unrunnable. Back down by the campsites I passed a lone backpacker. I'm not sure where he came from, or where it was going because he was kind of wandering off the trail. The slog up Hop Valley wouldn't have been too bad with a decent hard packed trail, but those darn cows have different ideas. Then I had to climb that hill again. And the final sand section was just killer.  I was completely wasted. The outbound was about 1:14. The return was about 1:28. Total avg pace was right at 11:00, not including the 5 min. break at the arch.

It's a beautiful canyon, but a tough trail. I'll probably stick to the Lee Pass route if I ever want to see the arch again.  

Dam Road. Legs are still dead, but a moderately slow run today helped. Starting to get dark; in another week or 2 I'll need a headlamp again.

Funeral today, then drive to Salt Lake and grave dedication tomorrow. Not sure if I'll have time to run. 

Spent the night at Jenny & Gary's in Park City. Ran the first 2 miles on some nice gravel trails, including along a creek, then a couple of miles uphill on paved trails past the white barn and to the golf course. Rested up for a bit, then hit it hard on the downhill back, hitting one mile in the low 6:00s and one in the mid 6:00s.  I thought the elevation would get to me, but the lower temperature (59) seemed to make up for it. I was actually pretty chilled and wished I had gloves and a long-sleeve. Kind of a shock going from 76 yesterday to 59, all in one day. Overall avg was 7:36. 

Fields 4 mile loop: wasn't planning on anything special, but I kind of worked my way into a mini progressive tempo (I guess). After warming up about a mile I ended up gradually increasing the pace from 7:45 to about 6:25 when I hit the bottom of the Nichols Peak hill. I saw a lady walking over half-way up the hill and decided I would try and catch her. Kept the foot on the gas and was about 2 steps behind her when I turned into Silver Falls. I was actually able to bring the pace down from around 7:00 at the bottom to 6:20 by the top of the hill. This was the hardest I've ever run that little hill.

Hell Hole: I thought it would be good to try and run this at marathon pace, which I aiming at 7:15. Warmed up the first mile, which is uphill, then settled in. Mile 2 is a slight downhill and came in at 7:10. Mile 3 is along the river and was 7:03. Mile 4 is the climb out: 8:01 (very happy about this). Miles 5 and 6 are pretty much all gradual downhill and were 6:47 and 6:34. I wasn't pushing it, just running comfortably. Mile 7 is flat for the first half, then up the Dam Road and was 7:08. Overall avg including the wake up mile was 7:18, just under 53 minutes, a new record on this course. And I don't think I killed myself doing it. Just focused a bit on form and maintaining a steady pace.

Temp was about 70 today, finally cooling off some. Getting darker at 6:00, and harder to wake up. I'm missing the bright summer mornings already, but don't mind the cooling. Didn't see a single other runner, just some old folks walking and about 4 bikes.  

Ran with Kami down along the canal. Slow pace with nice conversation.

Treasure Valley Park--Little Valley Park--Bloomington Hills South Park--mom's house--Springs Park--home. Just a big loop out through Little Valley with water stops. Except the fountains were off in BH and I ended up not getting a drink at mom's because there was no hose and I couldn't get the faucet turned on and didn't feel like messing with it.

Saw lots of runners and walkers and it was a nice morning with good cloud cover most of the time after the sun came up. Tried to keep a steady pace and ended up a bit faster than hoped. Every mile except the first was under 8:00 with most in the range of 7:25 to 7:45. The last mile was 7:15, so a nice strong finish right at marathon pace. Overall avg was 7:35, but I did stop the watch a couple of times for a bathroom break and a couple of gel breaks.

With about 4 miles to go I realized my route would end up short, so I tried to lengthen it by running through a few neighborhoods, then I ran into Brian running with his wife, so I turned around and ran with him for a half or so. Still ended up about 3/10s short so I ran around the block to get to an even 16.

It's a lot easier to keeps a good clip on the flat asphalt than the trails of Zion! 

Started out on the basic loop, but saw Kami pass by near Bangeters, so I caught up with her and detoured a bit. Lots of runners out today. Felt pretty good; recovered much quicker from Saturday's run than last week. This week is a step back week and I'm looking forward to the fewer miles.

Miles at the track: warmed up three quarters, dynamic stretches, 2 laps of strides, then into the miles. My goal was to get them under 6:20. Times were:

• 6:13
• 6:15
• 6:17
• 6:20
• 6:08

The goal was 3 to 5. The last one I was wishy washy on but Brock and his buddy (don't know name) were wishy washy too and we decided to do it. I couldn't keep up with Brock, but I stuck with the other guy till the last 150, but he still pulled me through for the best time of the day. Other than that one, I was running alone. 

Happy with the results. Felt some improvement today. 

Drove over to the bridge just off the Dam Road, then ran towards the dump. Saw some johns and took one. Ran up a really steep hill, then got on the trail down through the canyon to Hell Hole. The canyon was hit pretty good a few weeks back with rain and a flash flood.  Lots of places in the trail washed out.  Looks like they've started some repairs, but there's a lot to do. Came back up the river and back to my car. This would have been about 9 had I run it from home. Didn't need that much today.

Fields running. Warm again today, around 77. Getting darker; lots of bats out. 

Prospector: haven't been out here since New Years Day. Thursday evening while blowing some time and watching Friends of all things, I somehow tweaked a muscle in my lower left back/butt. Doesn't hurt to run, but yesterday at work it was bugging me and it hurts when I move around in bed. Wasn't sure if I wanted to wake up and run this morning, but I finally got up at 7:00 and drove up there. Hot morning, 82 when I left, but the sun was shining the whole time and that makes it feel 10 degrees hotter. 

The trail has taken a beating from recent storms and has lots of washed out areas, especially on the hills.  Went down an illegal trail near church rocks to avoid the slickrock which takes a toll on my ankles. Enjoyed the rollers where I could, but the sand was a pain. Pretty much ran out of water by the end, but I survived fine.

Nice to have this easy week.  The next 2 will be tough. 

Fields loop: this back/butt thing was really bothering me yesterday. Hurts a little different now, more like a sore muscle than a pulled muscle. Hopefully means it is getting better. Hurt a lot more to run on today then Friday or Saturday. Had to take it nice and slow. Still in a lot of pain, but not in an unbearable way. Sitting seems to be the worst for it. Not looking forward to work.

Woke up and my butt was hurting pretty good. I really thought it was going to be good to go by yesterday evening. Sitting at work actually made it feel better. Debated whether I should go to track and figured after a warm up it would be fine. So I warmed up and and it wasn't getting better and then on the dynamic stretch lap doing the cross-overs was killer. Figured I'd just run some slow track miles, but after one I didn't see the point and left. 

After another day sitting at work, it feels a lot better this evening again, but who knows about tomorrow. I know I won't be running. 

Got a massage yesterday from Adam. Still felt like crap most of the day, but woke up feeling a lot better. Sunday and Monday I was in a lot of pain. At some times I couldn't walk without pain. The problem was that I couldn't sit or lie down without pain either. 

Can walk better now, but twisting hurts. Hopefully I'll be running by the weekend.