Run

first run back after surgery

20 E 4 mile loop; hard to get going again

Hell Hole loop; somehow my easy 4 mile run turned into 7 because I "felt good" after 2 miles; saw Steve

20 E 4 mile loop

Riverside Elem.

Mustang Pass

20 E 4 mile loop

20 E 5 mile loop; 7:39 avg

Stucki Farms

Soccer Park; went exploring for a trail along the north side of the river to Hell Hole; no luck

Grapevine/Sand Hill/Dino Cliffs;  Sand Hill lived up to its name, but the view was nice.

20 E 5 mile loop; 7:26 avg

Bloomington Trail with Wade; 8:41 avg pace 

San Diego Mission Hills

San Diego Ocean Beach; the elevation makes for easy breathing

surgery

20 E 3 mile loop; first run back after surgery

20 E 3 mile loop

Fields road out and back; 7:29 avg

Trail 3050 E; 7:05 avg for middle 3

Beaver Dam Wash;  Fathers & sons at the Iverson's ranch in Beaver Dam Wash

Dam Road to bridge;  No Trespassing signs and gate on road to bridge make me a little nervous about running to the bridge or across it. I'll probably only go down there to do the Hell Hole Loop and I'll have to be sneaky.

Library; 7:31 avg

Fields randomness; middle 3 were around 7:05 avg

Fields Dike; 

20 E 5 mile loop

Pine View Estates/River;  wondered where that road went... not really anywhere...first run with Megan

Library; pushed the two downhill miles at around 6:39 pace; 1 w/Meg

Airport;  been wanting to run around the airport for over a year now... not sure why because it sucked... no road or trail to follow on the south or west side and a lot of running sideways on a slope that caused pain in my right arch... climbed over about 4 fences, but most of them said no trespassing on the other side... its a beautiful area, but next time I'll stick to dirt roads down there

20 E 5 mile loop; 7:12 avg; 1 w/Meg

Telegraph to Running Center; 1.3 w/Meg

Trail 3050 E; 6:54 avg for 3 miles; 1.3 w/ Meg

Prospector Trail;  forgot watch; was aiming for 10 miles, so it would have been perfect had I not taken detours; checked out a few side trails including mtn bike route down hill to Church Rocks and horse bypass in wash. passed 2 guys on bikes (one twice) and a guy with 2 dogs right at the end; the dogs started running right at me, but I stayed surprisingly clam, didn't even slow down, and they just ran right by; picked up 4 pieces of trash.

first time with running club; ran in a pack of 7 guys; had a good time; will probably go again; 1.6 cool down with Megan

with running club; 2 mile warm up; 5 x 800 with 200 recovery; 6 stairs; .5 mile cool down; 800 times: 3:11, 3:08, 3:09, 3:07, 3:04

Shinob Kibe loop.  The "roller coaster" section was a lot more defined than last time I was on it over a year ago.  That trail is getting some use. Also did 1.5 with Megan.  

20 E 5 mile loop; warmed up the first mile and then tried to keep it around marathon pace for next 4 miles; tied course record of 35:32, or 7:06 avg; didn't have mile splits turned on; lots of people out running this morning; 1.3 w/Meg

Buena Vista-Sienna Hills; uphill the first half (8:08 avg for first 5) and downhill the second half (7:31 avg for last 5); water stops at Nisson Park & Sienna Hills Park

now we have to go clean the church :( 

6 with the running club to Maverick via Riverside and back on the trail; fewer people than last week; ran and talked with Tom; progressively increased pace each mile

1.5 with Megan to Chipman's and back 

track workout with running club; 1.75 mile warm up; 8x300 with about 2 min jogging recovery; 4 stairs; .5 mile cool down; the 300s were right around 0:59 to 1:00 with the last one at 0:58

James came upstairs at 5:30 coughing and he came to my side of the bed and told me he threw up.  It took me about 10 minutes to get him cleaned up and the sheets on his bed changed and by then I was fully awake, so I was out running at 5:50 doing the Washington Dome Loop.  It was hot (like around 75) and hazy from a fire over by Hurricane; took my shirt off when I hit the dirt after Majestic View. I didn't feel like running the last 3 miles on the Dam Road in my trail shoes so I found the ATV trail that runs along the north foothills of the hill.  That was a mistake! Way too many hills up and down through dry washes.  Don't think I'll be taking that trail again, just stick to the basic route.  Ended up with 8:48 avg.

Got home and guzzled down some gatorade, changed shoes, and then did 1.5 with Megan. 

20 E 4 mile loop +; really wasn't feeling it this morning (wonder if it had anything to do with the Chuck-a-Rama last night for Megan's birthday dinner?); never could get it going until coming up the Dam Rd at the end; legs were heavy and tight most of the run; came home planning on running with Megan but she's now got the stomach bug James had Wednesday and Natalie and Heidi had last night; hopefully Kami and I can avoid it

Planned on doing about 11 or 12 on Saturday but came down during the night with the stomach flu that all the kids had.  Just like the older kids, it came and went within about 24 hours.  Poor Natalie battled the darn thing for about 48, throwing up everything she ate and drank.  

So I wanted to get in a few extra miles this morning to make up for the missed long run. Ran down to the soccer park and met up with Steve, Lindsay, Tom, Justin & Thurman and we ran out to Majestic View and back.  Ran home and hit 9 miles, then did 1.6 with Megan and Heidi came along on her bike.

I'm still a little dehydrated from Saturday, but fortunately it was about 57 this morning so I didn't sweat much.  In fact, my hands never warmed up the entire run.  My stomach is still recovering too. 

Track workout with club: 1 mile warm up; .75 mile strides; then 2x400, 2x800, 1600 at 5k pace (was aiming for around 6:20, McMillan says 5:57) with 1/2 distance recovery at marathon pace (aiming for 6:52).  The 400s were at 5:42 (way too fast-I have a hard time judging pace at first, plus there was no one else leading out) and 6:22. The 800s were at 6:20 and 6:14 (Steve ran with me the second lap on this one). The 1600 was at 6:29.  The recovery jogs ranged from 6:48 to 7:09.  We were supposed to repeat the workout but ran out of time.  That would have added another 3.25 miles--Yikes!  Finished with 6 stairs and .75 mile cool down. It looks like I need to find some way to run faster.

Hell Hole loop. Nice morning, but nothing too eventful. Ran 3 to 4 miles at marathon pace including along the river and down Telegraph and 300 East. Mile 4 climbing out of the canyon was 8:29. This is a great run: 1 mile easy uphill to warmup; 2 miles of gentle downhill; one mile of killer uphill, and than 3 miles of fun downhill.

20 E 5 mile loop and 1.5 with Megan. Just took it slow, but a few times I found myself creeping up on a faster pace than I wanted to go.  It was one of those mornings where you feel like crap and it takes all the will power you've got to get out the door, but by about 2 miles into it you're feeling like a million bucks.

Also registered Megan for the Desert Hills Cross Country youth running club.  They're charging $20 plus it's a 15 minute drive compared to Pine View's which is free and only 5 minutes away, but she said she'd rather go there since that'st he school she'll being going to.  The money's not a big deal, but getting her there and back will be a pain.  Who made up these school boundaries anyway?  Hopefully she'll have a good time.

Icehouse Trail from the top of Green Springs. The plan was to get 12 in by running up 6 and down 6. Of course the downhill return would be easier, but the uphill was killer--steeper than I thought it would be after the first major ascent. Had to walk quite a bit on the super steep uphill.

The mesa top just never seemed to level out.  Hit the junction with the Broken Mesa Trail at 3.25 miles in 39 minutes, or right at 12:00 min. pace.  Finally got some leveling off and even a few short down hill stretches across two dry washes.  Started to get into some juniper trees at this elevation, but it has been thinned out by recent fires.  I took a gel about 5 miles in and it really seemed to rejuvenate me.  

Right before I turned around there was a fiberglass water tank for horses or something.  It had a lid on it with a couple of cutouts for animals to stick their heads in and drink.  There was water in it, I'm not sure where it came from, but it looked pretty nasty.  Turned around at a 6 miles and 1:09, or 11:30 pace.  I hate turning around knowing that I'm pretty close (maybe a mile or so) to the end of the trail.  Measuring on Google Earth, I was only about a half mile from Broken Mesa trailhead...dangit!!

The last mile before I turned around I finally got the pace below 10:00, but the moving paces coming down were around 8:00 to 8:30.  The return time was about 53:30, or 8:55 pace. Saw and picked up a mylar birthday balloon.  The temp got pretty hot by the end and I drank all of the 1.5 liters of water that I took with me.

Garmin says elevation gain of 1,898 feet. I'm sure I'll be feeling it over the weekend.  Would I ever do it again?  I don't know right now.

6 miles at club run to Maverik and back. Only other guys were Tom and Pug. 7:49 avg. 1.6 with Megan.

Track workout with the running club: 0.5 mile warm up (cut short due to potty break); 0.75 mile strides; 400 at less than 5k pace (I settled in at 5:40 pace or better--1:25 per 400) immediately followed by 2 stairs and then a recovery, x 6 repeats; my 400 times were 1:20.7 (too fast), 1:24.8, 1:24.9, 1:23.9, 1:24.1, 1:23.2; 1.0 mile cool down. 

Not sure what to think of this workout.  I probably could have given it a little more. Next week should be a good test as we'll be doing Yasso 800s. 

Just a loop around the fields to Treasure Valley park for water, 3000 East, and through the old neighborhood. Near the end I worked a little on relaxed running and breathing at a quicker pace.  No run with Megan because she has an ear ache.

Stucki Farms; ran in the Kinvaras and my right metatarsal didn't bother me at all. But the front of my lower leg muscles were tight just like last Friday when I wore the Kinvaras.  I think it must be my legs adjusting to the lower drop.  By the end I had pretty much worked it out and felt pretty good, although I did have some momentary weird pain in my right hip. 7:24 average overall; 7:38 on the outbound and 7:10 on the inbound.

Ran out the Dam Rd, across the bridge and out to the dump. Then halfway up the super steep hill and out along a ridge on the hillside to a viewpoint above the river. Backtracked, finished the killer hill, then down the canyon to Hell Hole and up Hell Hole to Telegraph, Fields Road and home.  I couldn't be gone too long this morning because Kami went to hike Angel's Landing with some friends and I was a little worried about leaving Megan alone for too long with the kids. So I took a camelback to carry my phone and water, but the stupid pack was bugging me the whole time.  I could never get my arm swing in a comfortable grove and the water kept leaking.  Overall it was one of those runs where I was just happy to get it over with, but I was able to hit an avg pace of 8:13 which is about right for a long slow run. Next week I need to do a few less miles during the week and a few more on Saturday.

6.4 miles club run to Majestic View; good group out this morning and lots of runners on the road. Nice easy pace around 8 mpm. Steve corrected some false doctrines about inhaling only through the nose. 1.5 with Megan; Heidi was going to come along on her bike, but she had a flat tire despite us patching it on Saturday.

Track workout with the club: 1 mile warm up, 0.75 mile strides, 7 Yasso 800s (800 @ 3:00 with 3:00 jogging recovery), a 200 for good measure, and 0.50 mile cool down.  800 times were 2:59, 3:01, 2:59, 3:00, 3:00, 2:59, and 2:50 (thanks Steve for pacing that one). The original plan was to do just 6, so I had over 6:30 recovery for that last one.  After another 5:00 recovery I ran a 200 in 33.9 just to test my speed. And as suspected, I don't got any!

Also, last night I finally officially signed up for the running club and got another pair of Kinvara 2s. Still not even feeling the metatarsal when I wear them. 

Running Center loop: just like last time I ran this loop, I about got run down by an old man in a Camry right in front of the running center. It was seriously right at the same spot and the same old man. I remember what he looks like because he looks just like my dad's Uncle Bri. Ran down past Pine View and noticed a few people running on the track and the cheerleaders out practicing.  Ran down there and saw Jamie and Bree (from the Monday morning club runs) and some other ladies running.  Bree said something about there being a guy named Dennis from the Tri club who usually does a clinic every Wednesday, but he wasn't there today.  Anyway, I did a lap on the track. First time on it since 1994 (holy crap: 18 years!) and it's sure a lot nicer now than it was then when we ran on that crappy cinder ash and lane 1 was way worn down.  The track there is sure a lot nicer than the one at the college. Got home and Megan and Heidi were waiting so we did 1.6 with Heidi on her bike. Megan starts running club at Desert Hills tomorrow.

Fields 20 E 5 mile loop: I was pretty tired this morning and not in the mood when I got up and outside.  I couldn't decide if I wanted to take it easy or make a little tempo out of it.  Finally by the time I got to Staheli Farm (1.6 miles) I was fully awake and ramped up the pace to about 5k pace which I pretty much kept all the way around till the top of the hill.  Did 3 miles in 19:53, or 6:38 avg. Megan said she was still tired from the kids running club yesterday, so she didn't want to go today, but Heidi wanted a bike ride, so I followed along with her for 2 at 8:00 avg.

Mill Flat & Anderson Valley: Another one of my crazy trail runs. I went up to Mill Flat 3 times in high school and after my mission: first with Bryan Smith and we didn't even make it to the flat, probably about 4 miles up the canyon where we just camped by the creek, second with Mike Dunn and Robbie MacDonald and we camped in the meadow, and then right after my mission with one of the Syphus boys (bad that I can't remember his name--but he probably only went with me to sell me the pack at Outdoor Outlet) and we camped off the trail between Mill Flat and Water Canyon.

So I got this book about the trails on Pine Valley and it talks about a cabin up in Anderson Valley that I've always wanted to see.  Finally decided it wouldn't be that bad of a trail run, only 5 miles to Mill Flat and another 2 to Anderson Valley, 14 total round trip.  Woke up at 5 this morning and drove up to Grass Valley to the trailhead.  Started at 6:07.  The trail has some steep places, but they usually don't last too long.  At 3 miles in a guy and his kid were camping just on the side of the trail.  I just said good morning, but wish now that I would have stopped and talked for a minute.  At 3.67 miles I came across the old mill ruins--wonder how they ever got that stuff up there.  Got to Mill Flat at 4.9 miles in 63 minutes, slower than I anticipated, but the elevation gain was over 2,100 feet. 

Found the trail out of the meadow to Anderson Valley and found it little used and more strenuous than anticipated.  The trail is 2 miles and it took 32 minutes. Finally got down into Anderson Valley, but I wasn't sure where the cabin was. Luckily I followed the trail to the top of the valley and into the trees where I saw some horses and then the cabin behind.  Yelled out "good morning" to alert the campers.  They were surprised to see me and asked "Where'd you camp last night?' I had an immense feeling of accomplishment and replied "I didn't. Ran up Mill Canyon starting at 6:00 this morning!"  They said it took them 4 hours to come up from New Harmony on the horses. Nice group of guys: Bob Riding and his boys and grandsons including Brock who was in the old 2nd Ward back in 2004 before it was split.  Chatted for about 10 minutes and took some pictures, then took off. 

The return trip took about the same amount of time despite there being more downhill.  Got back to my car at 9:36 for a total time of 3:29, 14.4 miles, and total elevation gain and loss of about 3,300 feet each.  The mountain was really nice: just ran in a long sleeve shirt and shorts, but I wish I had some long socks to protect my shins from all the scrub. Had a stream all the way to Mill Flat, crossed one on the way over to Anderson Valley, and another one there.  Fortunately I didn't see any snakes or mountain lions (are there any on this mountain?), which was probably my biggest fear.

Riverside Dr and trail run with the club. Pace was a little slow at 7:57, but that's ok because I'm still feeling it a little from Saturday. Started off with Megan, but she had some weird pain so we walked about 3/4 mile.

Track workout: 1 mile warm up, .75 mile strides, 1600x2 (800 recovery), 800x2 (400 recovery), 400x2 (200 recovery), 200x2 (100 recovery), 6 stairs, .75 mile cool down. The 1600s were 6:04 & 6:06; the 800s were 2:56 & 3:01; the 400s were 1:21 & 1:19; the 200s were 38.5 & 37.0.  Looks about where I need to be except for the second 800. Overall, felt pretty good. The legendary Aaron Metler was there today; that guy was flying!

Pine Valley Canal Trail: Took the family camping to Pine Valley last night and ran out and back on the old canal trail from the top of the campground.  This has to be an almost perfect trail run because it is essentially flat with just a few rollers where the canal banks have caved in.  A lot of the trail is in the bottom of the canal about 5 to 6 feet deep with trees hanging overhead so it almost feels like you're in a tunnel.  Some nice views of the valley too when the trees open up; by the time I turned around, I was pretty high up on the hillside.  It looks like the trail goes about another 3 miles or so, if you're going all the way to Grass Valley and Water Canyon.

They've really done a lot of work up there in the campgrounds over the last few years.  This was our first family camping trip in about 6 years.  Everyone had a fun time so we'll try to do 1 or 2 more this year and go a few times each summer. 

Just rambling miles out in the fields this morning. 7:30 avg pace.

Marathon course from Dammeron Valley to church. Woke up at 4:30 to meet the club at 5:00. Drove up with Metler, Trevor and Cody in my car. Warmed up the first mile and or 2 and then after that most of my miles were under 7:00. Started running with Jake, Heath, another guy and Annie, but they slowed a bit at the first water drop at Diamond Valley and I left them. Ran the rest of the way by myself. The only guys in front of me were Hooper, Metler, Trevor, and Clyde.

Overall average was 6:59 (avg moving pace was 6:56 after stopping a bit for water 3 times). My pace calculator says my average pace over these miles should be 6:47, so I feel pretty good about the effort.  At 13.1 I was at 1:31:34 compared to my PR at Snow Canyon last November of 1:29:05.  The effort today was a 100 times easier though.  I really never felt like I was pushing it at all, just trying to keep it in cruise control and get a feel for the downhill running.

Took a Roctane before I started, but it kind of upset my stomach a little so I never took the powergel that I also had with me. Legs are a little sore but I'm not wiped out like when I ran the half marathon.  Now I just need to extend this to 16 and then 18 and then 20 and make sure I can keep the pace and get used to the pounding for 3 hours.  Probably need to hold back a little next week for some recovery. We'll be traveling to Idaho, so it comes at a good time.

Club run down Riverside to Maverik and back along the trail. I ended up running with Rodney for the second half and he was pushing the pace a bit around 7:20 when I would have preferred around 7:40 as I'm still recovering from Saturday.  I'm still a little sore in the calves but feel better after the run than before.  

Rodney's got some strong goals for Dixie State Cross Country and he's got a ton of talent.  Also met Richard Winn for the first time. Very warm out today, and humid too! Kami ran with Megan so I didn't pick up any extra mileage there, which is good for this week.

Speed workout at the track: 1 mile warm up, 0.75 mile strides, 12x400 with 200 recovery, 6 stairs, 1 mile cool down. The 400 times were

• 1:21.5
• 1:21.7 
• 1:23.9 
• 1:23.1 
• 1:24.0 
• 1:22.4 
• 1:22.4
• 1:23.5
• 1:22.3
• 1:23.2
• 1:21.5
• 1:22.5

Still a little sore from Saturday, especially in the right calf; quads feel great though. Almost threw up on the the last one, but overall pleased with the results. Was aiming for under 1:25, so I hit it pretty good. Crazy to think that in order to run a 5 min mile I'd need to do 4 of these in a row under 1:15!

Justin showed up today, so it was good to have him there.  Off to Salt Lake this afternoon and then to Idaho for the rest of the week. It should be fun to run in a different place. 

In Salt Lake on our way to Idaho. Ran 4 easy miles with Wade around their neighborhood in East Millcreek; avg pace around 9:15. He went home and I ran up to Barb's house, past our old place on Hartford Street, past Arn's duplex on Atkin Avenue and back to Jan & Wade's; avg pace around 7:45. Nice cool morning, at least to me.

In Pocatello for Kami's family reunion. Got up early and ran from the hotel past Kami's grandpa's old place to the west end of Quinn Road, north to Chubbuck Road, east to Kami's old house and back. The weather guy said the low was supposed to be 51 so I wore a long sleeve shirt and went outside with my gloves, but ended up not taking them and wished I'd wore a short sleeve shirt.  Pocatello drivers don't seem to know how to pull over for runners.  Only saw about 3 other runners on the road. 7:37 avg.

Ran south down Yellowstone Ave then turned west and northwest through an industrial park. Needed a bathroom, but couldn't find one for another mile or 2 when I finally found a park. Wandered through some neighborhoods and eventually back to the hotel. 7:42 avg but I seemed to have a lot of stops.

Running down Yellowstone I was on the asphalt most of the time. As some hick in a pick up passed me he turned on turned on his CB bull horn and yelled at me "get on the curb!" I looked back and was pretty sure he wasn't a cop so I gave him the bird.  Total jackass.

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.

This groin thing has moved over into the hip now.  The good news is that the groin doesn't hurt anymore, but the hip is sore and weak.  Feels like my leg is just gonna give out at any point.  

Finally got out for a run. Only 5 miles; the first one pretty slow, but I was able to maintain around 8 min pace for most of the run. Not too fun, but happy to be running. Hopefully I can hit it again Monday. 

Slow miles out to Stucki Farms and back. Left hip still pretty sore, and it almost felt like there was something going on in the right one too. But overall, I think I felt a little better than Saturday. Hopefully I can just keep getting out and the pain will keep going down. 

Walking. The hip has been feeling better over the weekend and I planned on going out this morning. But I've come down with a little head cold and couldn't pry myself out of bed. It's probably better to wait another day or two anyway. Took the car in for some service and walked around while I was waiting. Better than nothing I guess.

Hopefully I can get it going this week. If I can go 14 on Saturday, then 16, 18, and 20, I could get in a decent long run before the taper. Starting to realize the marathon probably isn't my thing. It's just so far and hard on this old body. Although mentally and emotionally I still feel like about 23 most of the time, I'm physically 35 freakin' years old! I sure wasted a lot of my life!

What I love the most is being on the trails for 2 to 3 hours. I haven't run in the Reserve for so long and I'm missing it. I really want to get up Icehouse and see what the fire did. Just realized I've only been on Prospector once since last November! That is insane. I still have never been up to the Browse guard station to see the redwood despite wanting to since June. Would also love to get to the top of Pine Valley this year. Maybe run the East Rim Trail in Zion. And the Chinle trail after it cools off some.

Have been hoping to get back out since Tuesday, but a cold has kept me in. Finally got out today with some soreness in the hip, but not too bad. However, 4 hours later and its pretty sore now.  Looks like the marathon is pretty much off. Bummer.

Despite the pain after Friday's run, I went backpacking with Megan up Forsyth Canyon on Pine Valley Mountain. Had some pain the first little bit even though I had taken some Advil before we even left home.  But by a mile or 2 in, I was feeling pretty good and felt good through the night and Saturday morning coming back down. I didn't feel anything yesterday.

Ran with the club this morning and immediately felt some mild pain in the hip, but not too bad. I walked some up the hill that they turn around on at Majestic View, but mostly because I was just tired and my fitness level is down. Steve recommends I get a massage. That would probably be more effective than going to a doctor. 

Took an Advil after the run to try and control inflammation. 

Based on Steve's recommendation, I got a massage from Adam.  After working the hip over for about 30 minutes, he pretty much conceded that there's not much he can do.  He concluded that the problem is the psoas.  I found an article about the psoas on runningtimes.com that pretty much explains it all.  Basically, it's contracting up while I'm sitting at work all day. I need to be getting up and moving around a lot more and doing some stretches.

Stucki Farms. So I gave it 3 weeks and I felt pretty good today. Started off and was just lovin' it to be running pain free! Started slow and after a mile saw some ladies turn in front of and my competitive drive told me I could catch them by the time I got to the corner at Staheli Farm. Pushed it a little and caught up with them, but decided to just do the out and back to Stucki Farms instead of the 20 East loop. Was a bit winded in my cardio most of the run, but felt ok for not running consistently for 7 weeks. On the way back by Chipman's I noticed the hip was showing just a little pain, so I slowed it down and even walked a bit.  Stretched it out real good after I got home.

Overall, I think I get back at it. Slowly of course. The best indication is that there is no pain getting in or out of the car or when lying on my side in bed.  

Now hopefully I can go 5 on Monday, 7 or 8 on Wednesday, 5 on Friday, and 10-12 on Saturday next week. The plan for the marathon is to just take it easy and slow with a lot of walking mixed in, find someone fun to run with, enjoy it and get the finishers medal.

Thought about going with the club this morning, but I wanted to stay close to home in case I had pain so I could cut it short if I needed. When I got to the Dam Road I surprisingly ran into the club. Pugmire finally convinced them to try a different route down the Dam Road instead of the other 2 runs they always do. I ran with Steve and Pug to the end of the asphalt and back. Felt pretty good, definitely better than Saturday for my cardio. My legs have been a little sore, but they felt good. I just need to get some good stretching in.

300 E to I-15: Just straight out and straight back with a steady uphill out and then downhill back. Felt pretty good despite being a little sore in the hip yesterday. Didn't have any pain, but was a little tight. Cardio is feeling stronger already. The temps were prefect and I feel so much better this morning for just having run. 

I've started doing the Mrytl routine every morning to strengthen the hips and girdle. Also getting up and walking around more at work throughout the day and spending a lot of time in the evenings stretching.  Hopefully we can get a full recovery without any setbacks. 

Did the standard 5 mile loop in reverse. Avg pace around 8:20/mile. A little sore, but warmed up and felt ok. 

Fields loop plus Dam Road: felt ok. Both sides of the groin are a bit sore, but it's not really pain, just soreness. 7:59 avg pace, but a few bits in the middle I got going a little too fast, around 7:30. I should be running between 8 and 9 right now, not trying to push anything. On the bright side, I went to bed with a head ache and woke up with one. But despite the head ache, I felt pretty good about an hour after running. That's what I like about running. It was a nice morning too.

Didn't make it far this morning before I decided to not hurt myself more. Went to Megan's PE class yesterday for parent's day and over did it a little and hurt the hip again. Wasn't too optimistic when I walked out the door this morning and never felt good, so I just jogged around the block back home. 

Buena Vista: felt better in the hip yesterday and felt pretty good this morning. Just took it easy an didn't have any pain in the left side, but a little sore on the right. Actually felt good enough to push it and had two miles toward the end around 7:15 pace (one down hill, one mostly flat). This was the best run I've had since July. 

Hell Hole: went out at 8 pm cause we had soccer early and I stayed up late last night. Full Moon! Ran a lot of the way without my headlamp on. Felt pretty good, except for the meal still in my stomach that I eaten 2 hours earlier. It was actually good to see how running on a full stomach affects me and also to be able to battle through it all. Hips felt great.

Now for next Saturday, maybe if I can just run 3 of these I'll be able to finish. Probably will have a lot of walking in there though. Looks like it'll be hot, and I'll be out there a long time in the Sun. 

Majestic View club run: Last Monday morning club run of the season. Felt good and ran easy. Everyone's excited for the marathon.

It's kind of hard to taper when you really haven't run much in 2 months, but my original schedule said I was supposed to do 3 yesterday and 4 today. After 6 yesterday, I figured 3 today would be good. Ran over to our old house and back. Kept it pretty slow for the first 2 miles to get used to running around 9:00/mile, but was just itching to go faster and ran most of the 3rd mile around 7:00/mile. Saw a lot of runners out and put my sights on one up ahead and eventually caught up with Bishop Jolley. Ran the rest of the way in with him.

Feeling really good right now. Hopefully this marathon doesn't ruin me for the rest of the season. 

3.5 around the fields. On Washington Fields Rd where there were 2 dead skunks on the road yesterday I saw a small black shadow and then 2 green eyes. It scared the crap out of me and I screamed, but at least I didn't scream like a girl. Stupid cat! Can't believe it's still in the 60s in the mornings, but they say it should be cooling down in the next few days. No pain or real soreness.

2 easy miles just to calm the nerves. Not sure what to expect tomorrow given my (lack of) training since July. Plan is just to take it slow and keep hydrated and energized. At least there is no pressure to hit a certain time now. I know my legs are sure gonna hurt though.

Woke up at 4:00 and ate a slice of bread. Met the running club at the buses at 5:00. I sat next to Justin Snyder on the bus ride and had some bitter sweet feelings about what could have been at attempting for a sub-3, but also not feeling any pressure. It wasn't as cold as I anticipated at the start, so that was good. Peed twice before the start of the race and threw all my warm-up clothes in the truck as the race was starting. 

I crossed the start about 7 minutes after the gun, so I was in a pack of slow movers. Quickly came up on the 4:15 pacers and a huge pack that took forever to get through. Never saw the 4:00 pacers though. Peed behind a tree at about mile 5 and just took it easy to Veyo. I had been drinking a gatorade at every aid station and was just trying to keep hydrated for when the sun would come up.

The sun came up as I was coming up Veyo Hill, but I was able to just keep running, no walking yet. Did start walking a little - about 30 to 50 steps every mile or so - by the time I was going up Dammeron hill.  Peed again just before the half. My official 13.1 split was 1:54:55. About here my left knee started hurting pretty good, so I tried managing it by periodically walking and also some stretching, which seemed to help. 

Got some icy-hot near the top of Snow Canyon (I asked for some ibuprofin but they said they can't give anything orally). Just kept on trudging through Winchester and down the last steep hill. Those steep downhills hurt the most and my right knee started hurting too. But I never fatigued as I ate 3 gels total and oranges and bananas, and drank gatorade at every stop.

By the time I got to Snow Canyon Parkway I still felt really good and picked up the pace some with all the energy from the crowd giving me a boost. Mile 24 was 7:28, mile 25 8:17 and mile 26 8:14. Runpix says I passed 348 runners in the last 7.5 miles and was only passed by 19. Some of those guys I passed were really gassed; barely even moving.

As I finished I was running down the side giving high-fives to the spectators and totally missed Kami and the kids until I heard them yell my name and I turned around. Ironically, I high-fived them and didn't even realize it.

Was pretty sore in the legs after, but not too bad. Just some soreness in the hammys, but the quads and calves feel great. Knees a little sore too. Never got sick or winded, and I definitely did not hit and wall! Overall, happy how it turned out. I probably could have gone out faster, but I really had no idea where I was at given the last 3 months of injury and lack of training.

Since the 17 mile run on the 4th of July, I did 14 miles to Kolob Arch, the 10-miler where the injury first manifest, 15 miles on the course that only aggravated the injury at the end of July, pretty much nothing meaningful all of August and most of September, 8 miles last Saturday, and a few 5-6 milers. The goal today was not to re-injure the hip, and I think I succeeded. I might just try again next year.

Slept in this morning so it was light when I ran at 7:30 and the temperature was prefect. Unfortunately it's gonna start cooling off today and tomorrow. Just did the Indian Oaks 3 mile loop that I haven't done forever. Left hammy has a big sore knot in it and right metatarsal is a little sore, but otherwise I'm feeling pretty good.

Hoping to get on the trails Saturday morning. It's supposed to rain tomorrow, so that should make it nice.

Finally back out on a trail. Did Mustang Pass and then about a mile up Washington Hollow from its jct with Mill Creek. Absolutely beautiful morning. Rain yesterday has wetted everything, but clear and sunny today. The fire burned through Mustang Pass burning everything in the reservoir area and north. Hopefully the weeds don't come back with avengence. Washington Hollow was a typical wash with lots of boulders and rocks, but would be fun to explore further up. It looks like you could go up from the Mill Creek jct about 3 miles, but from there its about 2 miles to a trailhead, so it would be 10 miles roundtrip. I'll have to put it on my to run list.

Started out south on the Fields Road and saw a pack of runners then immediately heard Pugmire so I slowed down and let them catch up: Pug, Richard, Tom and Brian. Ran with them around and then fell off at the Dam Road and home. Should have extended back to the park with them for the mileage, but I had a sideache. Plus I woke up with a headache. It felt like we were going pretty fast, but only about 7:30 to 7:40. I've slowed.

Ran over and met up with Brian, Pug and Richard and then ran the trail and Riverside to Maverik. I find the pace to feel quick, but then look at my watch and its only around 7:40. I guess I'm still recovering. Nice morning with perfect temps around 57.

Fields 5 mile loop. Concentrated on my form and upping the cadence. Averaged 7:22/mile, but that included a slow first mile and a shoe tie. Most of miles 2-5 were just over 7:00 so it felt nice to go a little faster. The hips seem to be a tad sore. I just need to make sure I don't sit too long and keep them stretched. It was a dark, lonely morning and I only saw one other runner (she was moving so slow I don't know if she was actually running though), one biker and a few walkers. Cooler too, in the 40s so I wore a long-sleeve and gloves for the first time.

Prospector & White Reef: Started from the Cottonwood trailhead at 7:00 and it was still pretty dark. Ran the eastern portion of Prospector, past the old pioneer house and movie set and then up White Reef trail. That was entirely on clay so it wouldn't be fun if wet! Looped around on a trail towards the Red Cliffs campground, stopped by some Anasazi ruins, then down the road back to Prospector.

Only saw one guy on a bike (and some campers in the campground). It was nice watching the red cliffs light up from the sunrise. The right hammy is a bit sore, so I need to take it easy for a little to let it recover. Legs were pretty tired by the end of the run. We then went to Zion had a picnic and hiked Emerald Pools. Its a pain in the butt to take the kids anywhere, but its important to create some memories for them.

Majestic View run from the park with Bryan, Pug, Richard & Tom. Warm morning around 62, but dark and we saw some shooting stars. Held back with Lindsey as I don't want to push it right now as my body is still recovering. Right hip a tad sore. Hammy still sore, but felt fine at slower pace.

Running Center: ran down to the park to see if any of the guys were there. Richard was just leaving, so he flipped around and ran with me. We pushed the pace pretty good averaging around 7:15. Passed Pug on Fields Rd on the way back. Cooler today, around 51, but the forecast said in the 40s, so warmer than expected. Also, although there was no moon out, it seemed pretty bright.

Fields 5 mile loop: dark, cold (45, wore tights, gloves and beanie). Just relaxed working on arm movement, etc. 7:30 avg.

Across the bridge, down Riverside and the trail to River Rd, and then back on the south side. It as so cold, I could never warm up. Was 41 when I left and 39 when I got back. Passed a pack of girls on the River Rd bridge. There was about 5 of them and the first couple saw me and moved over. The last one wasn't paying attention and about ran right into me. Kinda funny. Now it's gonna take all day to warm back up.

Ran down and met up with Bryan, Richard and Pug and then ran down around Skyline Meadows. Bryan is getting over a cold, so I held back to run with him. Feeling like I have a little more energy since I missed Monday because I was so tired. 

Afternoon run around the fields. Didn't sleep well last night so I wasn't about to get out of bed at 6 for a run. Finished at work early, so I came home and went out. It was a nice day, but kind of hot and my gut always feels heavy if it's not the morning. Plus I was kind of phlemy the whole time.

Library: saw Pug coming out of their neighborhood and picked him up. They all ran Snow Canyon half on Saturday, so he was sore and needed a shake out. No one else was running today. Kept a decent pace considering the uphill and his soreness. After I dropped him off, I ran the last mile back home almost all out. Felt good to go fast, but I'm a little disappointed that it was only 6:40. There's no downhill and some good uphill up the Dam road, but I'm not very fast anymore. I need to do some speed work.

Buena Vista: the cold mornings have been scaring me off for the last week. Plus I had a bit of a cold last Friday and Saturday. The weather report said 38 for this morning, but the thermometer said 32 when I left and 30 when I got back. Was cold most of the run, but did warm up a bit by the end until I got back into the fields and then hit a cold spot like turning on a light switch in a dark room.

Felt sluggish the whole way, but the average was 7:41 and the slowest mile was 8:07, mostly uphill.  Both hips were a bit sore by the end.

Fields loop: just slow and easy after my hips were sore all day Wednesday, but felt better yesterday. It's the sitting at work. Warmer today, around 42. Below 40 I don't like. Bought a jacket today so maybe that will help, but I probably won't get it until Christmas.

Browse Guard Station: I've been wanting to do this forever after finding out about the old guard station and the sequoia tree. Measuring on Google Earth I figured it was about 7 miles from the freeway to the guard station. Back in July after I ran Kolob Arch I drove up the dirt road and scoped it out. Found the first 3 miles or so of the road to be no problem for a car, so that could cut down the distance and vertical considerably. I haven't had a chance to try it because of the injury during the summer and soccer games and things. Finally thought I'd give it a shot today.

Woke up this morning and saw clouds in the sky and rain on the ground and was a bit worried about what the weather would be like up there. Figured I'd at least give it a shot. Drove up to exit 30, Browse, and headed west on the dirt road about 3.5 miles to the end of the gravel road. Started running at the gate where the maintained road ends.

First mile was mostly downhill to the creek crossing, then a mile of steady uphill to a nice grassy area and the trailhead for the old Cottonwood-Harmon Trail. Mile 3 was mostly uphill climbing, but awesome views of the West Temple in Zion to the east. Miles 3 and 4 had a lot of clay and were pretty muddy, so I was slowed by the extra weight on my shoes and being careful with my footing.

Measured 4.13 miles to the guard station in a beautiful grove of ponderosa and oak. Unfortunately it's too late in the season for fall colors, but it was a beautiful setting and day. The sequoia tree planted by the CCC in the 30s lived up to the billing and was awesome.

Took a little detour on the way back down along an old road where they rerounted it. Fun to explore those random paths seen in Google Earth. 

This is one of my top 5 runs of all time.  The weather was perfect. Had a few sprinkles but was dry for the most part. Only had the sun on me once and I got a little warm, but the clouds soon covered it again. It started raining pretty hard about 2 minutes from my car so I finished just in time. 

Met up with the guys and ran down Riverside. I told Kami I'd be home at 6:45 so I had to turn around 2.5 miles in when it became apparent I wasn't gonna have time to go the whole 6. Ran back as fast as I could averaging around a 7:00 pace on the way back which is slightly uphill. Still trying to figure out where I fit in with this group.

Met up with the Dowers from the running club and some others at Chuckwalla and ran some trails in the Paradise Canyon section of the reserve.  Ran Chuckawalla, Beck Hill, Scout Cave to the overlook, and Turtle Wall. I ran another loop with Rachel Cieslewicz up Beck Hill and down Paradise Rim. It was fun to meet her and talk about her brother and sister who I went to high school with. A nice morning and fun run. Lots of people out for the holiday. Too bad it takes 20 minutes with no traffic to get there because it would be a fun place to run often, especially for short 5 to 9 mile trail runs.

Icehouse. Been wanting to do this again since the first time I turned around about a half mile from the end without realizing it. Started running at 7:30 as the sun was coming up so despite the temp being 34, I wasn't too cold. Left my beanie on the trail sign at the top of the hill after walking up most of it (avg pace for that half mile section was over 16:00). Kept a decent pace most of the way up. 

The fire has turned a lot of the hillside into a cool moonscape look. The trail has washed out pretty bad in some places and I lost it for about a mile on the way up. There were also a lot of tumbleweeds, the nasty ones with the stickers. As I approached the wildlife guzzler I spotted a truck up ahead a bit. Tweedle Dee and Tweedle Dum had driven around the gate (the fence is totally down) and were trying to hunt coyotes. They really didn't seem like they knew what they were doing as they said something about downloading some coyote calls from the internet and playing them from an Ipod hooked up to a speaker on the top of the truck cab. Then he pulls out a map printed off of Google Maps or something and says they were going to take this "road" that goes all the way down to Washington. I had to inform them that it wasn't a road and only a trail and that cut in the hillside they could see north of Washington isn't even passable by the heartiest Jeep. They seemed to appreciate my advice and decided they better get their truck out of the reserve before they got in trouble.

I got to the "Broken Mesa" trailhead (stupid name since it's not Broken Mesa Rim Trail) and measured it at 6.4 miles including the "illegal" trail section from Green Springs. The fire has left it very open up there and made it possible for some easy cross country travel. I hugged the rim for the first little section and found an old road that goes off the lava top into a canyon on the east side. From the map it looks like the head of Mill Creek. Someday I'll need to explore that one. Cruised back down and enjoyed the views. Right hip a little sore. Knees and ankles felt great, which may be a first for a rough trail run like this.

Fields loop. Cold and dark. Guess I could have gotten up 15 minutes earlier and ran with the guys, but I'm just so asocial. Actually saw them about a quarter mile ahead of me. I'm content with the solitude though.

Library. Had to get up this morning after missing Wednesday. Warmer with some cloud cover and a full moon. Never felt good for the whole run and just happy to be done. Stopped my watch without looking exactly at 40:00.

Yellow Knolls & Black Gulch: Drove to the end of the pavement on Turkey Farm Road and ran 2.5 miles to Yellow Knolls trailhead. Ran Yellow Knolls Trail 1.9 miles, one of the best trails in the reserve. Loved everything about it, especially the nice single track at the beginning. Great scenery, not too steep or sandy, perfect. Turned west on High Point Trail (.6 miles), crossed the road and down .2 miles on Lang's Dugway. This was a fun and interesting seeing the old pioneer road.

Then disaster struck when I went down Black Gulch. Nothing but boulder hopping and stumbling for 1.7 miles through a mediocre canyon. No trail at all, just follow the wash. A few cool pools and lava flow formations, but definitely not something to be running down. Averaged over 20 min pace. Had 2 close calls with typsy rocks and the sort. Was very relieved to get back on level ground. Turned east for .6 miles on Winchester Trail back to the road and back 2.5 miles to my car.

Fun to get out and see another part of the reserve that I haven't been to before. I need a better (or one I don't car about) car capable of going on that rough road. It's passable, but it's rough, the kind that rattles the filings out of your teeth. Will definitely be back to Yellow Knolls sometime. Would love to come down Lang's Dugway from Diamond Valley.

Had a hard time crawling out of bed this morning (I need to go to bed earlier) but did get up and looked at the temp: 50. Didn't want to waste a warm morning. Started the standard Fields loop, but in reverse because I figure it's best to avoid 2000 South after 6:30 when traffic starts picking up. Detoured on Merrill Road to 3000 East then back across to Washington Fields Road. Actually sped up every mile and ran the last half mile at 6:47 pace. Felt good and no hip pain.

Hell Hole loop: I'm a bit reluctant to run this in the dark because it's kind of freaky, but needed to mix it up a bit. Had about half a moon so I was able to turn off the headlamp for the trail section and enjoy the serenity (with subliminal thoughts about coyotes attacking me from the bushes). Pushed it (kind of) down the hill and averaged about 6:40. Colder than Monday, but not to bad as it was about 40. Anything colder I don't really like. Also passed three guys right as I was starting that I've never seen before. I wonder who they were?

Dam Road out and back to the end of the pavement. Just relaxed and enjoyed the clear dark sky and solitude. Few cars on the route, so I should probably run this more. Couldn't suppress the urge to pick it up for a mile, so mile 4 was at 6:38 with either flat or slight uphill. Coasted in the last mile and felt great this morning.

Staying the night in Zion at the lodge. I'm kind of hoping to run Angel's Landing early before anyone else is up. We'll see how I feel in the morning. 

Hiking in Zion. Went up Friday night and stayed in a cabin at the Lodge in the park. On the drive up, the truck we were following hit a deer between Virgin and Rockville. We stopped and watched the poor thing on its back kicking and trying to stand up. We didn't know what to do. I didn't dare get out and try to help it up for fear of getting kicked or hit by a car. I wish I had a gun to put the poor thing out of its misery. Some cars behind us stopped. Hopefully someone was able to help it out or finish it off.

We ate dinner at Cafe Soliel, one of the few places open in Springdale . It was pretty good. We then drove into the park and to the lodge. On the way up the canyon, something ran across the road and hid behind a rock and then we could see it was a fox as we drove past. The cabin was fun, but kind of cold despite the noisy heater and the fireplace. 

I had been thinking of waking up early and running Angels Landing, but I didn't sleep well and it was cold. When we went out in the morning, a huge buck was grazing in the grass just outside the door. After breakfast there was a flock of turkeys grazing in the same spot. We then hiked to Hidden Canyon.  I've never hiked this one before and it was nice.  On the way up to bighorn sheep came down straight through some switch backs.  I couldn't believe how steep the hillside was that they were going straight down! When we got into the actual hidden canyon, we ended up turning around a little too soon before we made it to the arch. 

Kami wanted to do Angels Landing, but we realized there was no way we'd have enough time, so we drove up through the tunnel and hiked the Canyon Overlook Trail that we haven't been on since 1999. It was a fun little trip, but I should have gotten out and done a run.

Stucki Farms: I don't know if it's unusually cold, or I'm just a wimp but it's sure cold out. Didn't run Monday because the thermometer said about 27. This morning it said 30, but I bundled up with an extra fleece jacket and two pairs of gloves. Just out 3 and then back. Cold and dark. Right hip hurting a bit. Not pushing it or anything, but avg pace of 7:34.

Dam Road: A few light snow flurries for the first part of the run. Warm temps with the cloud cover! Went easy as my hip was tight after Wednesday's run, but I felt fine. Almost as fast as last week despite not putting in the extra effort.

Was finally able to get out at 4:00. Kami was going to run at 6:30, but it was raining too much. And then we had the ward breakfast party at 9:00. By 4:00 the rain had let up, but it was still a little chilly and a cold wind was blowing from the southwest, so whenever I was headed south or west, it was cold. Ran across the bridge and down the trail to River Road. Basically, all south and west, then turned it back on 1450 S and was warm the rest of the way home. Just ran a moderately comfortable pace and averaged 7:28. Not pushing it too hard, just trying to maintain the pace.

20 East loop, in reverse. Comfortable morning with nice cloud cover. Passed Tom and Pug. Finished strong in hopes of seeing Megan before she left for the bus. She was just leaving as I got home. She probably thinks I'm funny for chasing her down all heavy breathing and stuff! Great run!

Riverside Trail. Went out at 9:00 pm with Lonnie who's here for a few days. Slow and easy pace just to get some miles in. The temps this week have left me totally unmotivated to get out of a warm bed to run in the freezing cold. Hopefully I can get in a couple of good trail runs in the next week and a half with the holidays.

Hell Hole: Slept in a bit, which was needed after the past 2 nights. Tried out the new running jacket I got for Christmas: it wasn't quite as warm as I was hoping for. Although it wasn't cold this morning, around 40. Decided to pick it up a bit and pushed the downgrade sections. Got in a strong mile along the river, and then 2 down Telegraph and 300 East. Avg pace was 7:23.  Ran it 2:30 faster than 3 weeks ago so its nice to know I'm not slowing too bad with the low mileage.

4 miles out in the fields with Kami. First ever couples run! Cold, cold morning, around 26; face and toes were freezing, but my core was warm and my hands with 2 pairs of gloves. Clear sky and full moon. Tried not to go too fast for Kami's benefit. Avg pace was about 9:20, which is faster than I expected she'd go. 

Wanderings in the Red Cliffs Desert Reserve: started at the top of Green Springs and went west on the Cottontail Trail to Middleton Powerline Trail.  Followed that to the water tank and then south on Turkey Farm Road to T-Bone Trail.  The map shows a spur of the powerline trail going south from the tank to the T-Bone trailhead, but I never saw any trail except for the old road used to install the power lines, but it didn't look like it gets any traffic and there was no sign.

T-Bone Trail south to the Pioneer Hills Trail, then east almost to Red Cliffs Parkway and connection to Pioneer Rim Trail.  East along the rim of Pioneer Park to the T-Bone Trail and back the way I came. Ran into a guy walking a dog and chatted with him a bit. Back at the T-Bone trailhead I looked for that segment of the powerline trail, but there is a fence and gate around the power substation and it doesn't look like there is anywhere to go around it.

Back to the tan and east along the powerline trail, then south along the unsigned Middleton Waterline Trail that is straight as an arrow, wide and soft with a gentle downslope, but otherwise kind of boring.  The plan was to go south to Middleton, then east along the trail shown on the map along the southern boundary of the Reserve and north along the Green Springs trail, but I got bored and the mileage was getting up there so I followed an old road east about 2/3rds the way down the waterline trail.  The road turned into a trail and took me towards the big houses at Green Springs, but I never found the Green Springs Trail shown on the map.  Eventually just ended up going cross-country north back towards the top of Green Springs and back to the park where I parked my car.  Hit exactly at 14 miles about 3 steps from my car.

So my silly ambition to travel every trail on the map leads me to frustration today: 4 trails shown on the map don't exist.  In addition to the spur of the powerline trail, I never saw the Black Knolls Trail breaking off to the north. And in addition to the Green Springs trail, I doubt there is a trail along the southern boundary in Middleton. I probably won't be spending too much more time on the powerline or waterline trails. T-Bone and Pioneer Hills/Rim were fun, and I still need to get out on the west side of Red Hills Parkway to see the City Creek Trail. 

Fields loop. Cold again. Wasn't pushing it, but it felt like I was giving it a strong effort, but only averaged 7:48. About a mile in as I was crossing the street I heard something in the weeds hissing.  It scared the crap out of me and I jumped back into the middle of the road and took off at 100 m pace! Not sure what it was and I didn't have my light on so I didn't see any eyes reflecting back.