Run

Prospector. Was planning on going with the club to West Mountain Peak, but it was just too darn cold. It was 21 here when I woke up and I figured it would be about 15 there and maybe as low as 5 or so at the peak. I would've frozen. 

Waited until it warmed up to the mid 30s and went out at 12:30. Just out and back, so after a couple of miles of running I decide I'll go out 7.5 and back for 15. Felt great at the turn around on top of the clay hill, but by the time I was crossing back over Spanish Wash, I was dead. Running down the slick rock by Church Rocks I could barely stay on my feet. And I totally walk it up the lava hill.  Even the last mile that is mostly downhill I couldn't break 8 mins.  I took a gel before I started and at the turn around, but I should have taken another. Overall pace was 8:21, so there is some improvement there.

Saw a lot of bikers, a few hikers, a one other runner. The trail seems to have gotten a lot of use lately fromt he bikes.  The first little section of Prospector where it breaks off from Grapevine was really beat up by the horses.  Thank goodness they don't use the majority of it!

Beautiful day and a great start to the new year. Hopefully I can tackle that West Mountain sometime soon when it's a bit warmer. 

T-Bone, Pioneer Hills, City Creek, Pioneer Rim, T-Bone. Waited until about 10:00 for it to warm up a bit and then headed out from T-Bone Trailhead. Went out on the City Creek Trail for the first time and found it a good workout with lots of hills and rocks to keep you on your toes. Went under the road and up Rusty Cliffs about a 1/4 mile, but it looked like it doesn't get much traffic. Went a little bit up a wash (illegal off trail) and wanted to explore but needed to turn back. Average pace was a bit slower than Tuesday's 15 miles, so I'm feeling a little more zippy post run!

Dam Road. It finally warmed up and was only 31 this morning so I went out. Avg 7:35.

Running Center: saw Lindsay, Richard and Tom starting out so I ran up to Telegraph with them, but they were going east to run the Coral Canyon hill and I didn't think I'd have enough time to get back by 7:00 so Kami could go out so I just stuck with my plan to do this loop. Temps around 30 again, but down by the river its got to be closer to 20. A couple of places I could really feel it. Avg pace 7:31, but it didn't feel like I was really pushing it, except up 300 East with Richard and Tom (Lindsay fell back).

A storm is on its way, but with some cloud cover this morning it was a warm 49.  Went out on the standard fields loop (counter clockwise).  Somehow I managed to speed it up every mile: 7:41, 7:23, 7:12, 7:02 & 6:49.  And that final mile is a tough one with the hill by Chipmans. Total time was 36:06.  Loved the warm temps and lighter clothes including shorts.  Not looking forward to the cold forecast for the weekend.

Mornings are too cold again so I got out about 3:30. It looked like a nice day when I left, but as I was driving up to the Grapevine trailhead, there was a storm on Pine Valley Mtn and clouds covering everything north of town.

Started up Grapevine with no real plan. Passed the wells and followed the trail up the wash. It hooked west and then ended in a box canyon that I climbed out of up the slickrock.  Saw a volcano peak and decided it would be a fun climb. Scampered up the peak topping out over 4,000 feet (1,000 feet total elevation for the run). Had an awesome 360 degree view: red cliffs and Pine Valley to the north, Zion and Gooseberry to the east, Sand Hollow, Seegmiller Peak, Mt Trumbull (I think?), and Mt. Bangs to the south, and West Mountain to the west.  I started to get pretty cold, so I scurried down the mountain and finally got on runnable terrain again, then found an old road that connected back to the Grapevine road.  The final 2.5 miles was all downhill and I was freezing so I was running as fast as I could to get back to the car. Averaged about 6:30 pace for 2.5!

Probably about time for new trail shoes soon. 

Washington Dome loop. Things are slow at work so I came home early and went out around 4:30. My gut felt like hud the whole time and I struggled most of the way. Never felt good on the dirt, but felt better on the pavement for the last 3 miles. Weaved around the neighborhood to get to 8. Afternoon runs don't work too well for me. Good thing it should be warming up soon.

Warner Valley: I figured I'd do my own FREE half marathon this morning since I didn't sign up for the St. George Half. Went down the Dam Rd then south through Warner Valley and back home. I really love it out there, but this loop includes too many superfluous miles including the first 3 down the Dam Rd and the last 2 after finishing the dike portion out by Majestic View.  Made one little climb to the top of the ridge, but not all the way to the peak of Punch Bowl like last time.  Overall, my total time was 26 minutes less than when I did this in Oct. 2011 (also about .8 miles shorter), but the avg moving time was over a minute faster too.

Saw a few guys getting ready to ride their ATVs near the north end of the valley and a bunch of guys shooting guns near the south end, but in between it's just me, the sand and the sky! I really wish the BLM would better protect these lands from ATVs because those things do so much damage.   

Also saw that they have finally started the next leg of the Southern Parkway from the Airport to Warner Valley Road.  They've also gravelled the Dam Road from the end of the pavement near Daemon's to the bottom of the hill at the anticline.  They'll probably be starting a new road from there over to Sand Hollow soon too as this is all part of the first phase of the whole Southern Parkway. 

I think in the future I'll just drive down to the end of the Dam Road and then do some loops out there to explore. 

20 East loop: Holiday (this might be the first MLK day I've ever taken off at work, which shows how slow things are) so I slept in and went out at 9:00. It was still cold, but at least there was sun to warm me a bit. About a mile and a half in I decided I'd do a couple of miles so I hit the lap button as I rounded the corner past Staheli Farm and hit the first one at 6:16, then a 3 min. jogging recovery and the second one at 6:19. Jogged it in and was 15 seconds over 35 minutes so I regretted not looking at the time and running a little faster at the end just to be under 35. Felt good to run fast and do a little workout of some sort.

Freeway: just an easy 6 to the top of 300 East. Cloud cover kept it warm and I ran in shorts! The mistyness under the streetlights was nice; it reminded me of Japan. Nice to have days like this and I wish they would happen more often. Did 2 downhill miles at about 6:50 pace.

Mom's house: I had planned on going up Icehouse this morning, but it was raining good when I woke up so I scrapped the trail running plans for the day and went back to bed. After Kami got back from her run, the rain had let up and I ran over to my parent's house. Kami bought me some Gatorade chews and I ate a few on the way over and got a really bad side ache.  It might have been because I didn't have any water to drink. Chatted with my parents for about 20 minutes, then turned around and came home. It had started raining again and I was pretty wet by the time I made it back. Temps were warm, around 50, so that was nice.

Dam Road: ran into the wind on the way out, with the wind on the way back in. I think the we're done with the super cold mornings below 30.

Hell Hole: I guess I was a little too optimistic about it warming up on Monday as it was about 30 today. Didn't need a light down by the river due to a bright moon!  After I got up on Telegraph I noticed a couple of guys about a quarter mile ahead and set my sights on catching them.  Then I realized it was Lindsay and company doing their Wednesday Coral Canyon hill run so I doubted I could catch them. Gave it the old college try anyway. Saw them turn into Cherokee Springs about 300 yards ahead. By the time I saw them again on 300 East I could tell I was gaining, but not fast enough. I was only about 100 yards back by the time they stopped just across the bridge. I ran that last mile at 6:15, but they said they ran it at 6:28. It felt good to run fast. Talked to them for a minute then slowly trotted the last mile home. Avg pace was 7:25.

Fields loop: still cold, but manageable. Just wanted to take it easy so I decided to see how close I could keep the miles to 8:00 pace. It was harder than I thought as I constantly crept up closer to 7:35. Started getting some stomach issues near the end so the last half mile was under a 7:00 pace. Might run some more this afternoon.

PM  3 Went down to the Altraspire groundhog trail run up to the Bloomington Hills water tanks. I'm not sure what the purpose of this thing was (they advertised it on Facebook), but I entered the raffle and picked up a goody bag (and snagged a few extra gels too). 

Icehouse: last friday after I showered some muscles in my upper back and neck went really sore. I'm not sure what caused it because I felt fine for the run. Didn't run until today because I wanted to let it get better and I was also tired and stressed out about work all week.

Went out about 11:00 after Kami got back and drove up to Green Springs. I didn't even know what or how far I was going to go when I started. Decided to kill myself on the Icehouse hill and it was snowing a bit too. The snow let up by the time I got tot he top, and the sun peaked out so I figured I'd keep going. When I got to the jct with Broken Mesa I decided that I had come this far and might as well go all the way, including the old side road that I'd seen in Google Earth.

I was dead the whole way up and the whole way back, but I made it. The old road took me to a nice viewpoint at the head of Washington Hollow, but I couldn't find any reason why it was built. It was insanely steep and I don't know how any vehicle could make it up that hill.  I'm sure it's been many years since a jeep has been on it.

I could barely run, even on the downhill, for most of the return trip. My legs are just dead. Ended up walking quite a bit at the end. It'll be a long time before I run Icehouse again. 

Washington Hollow: I wanted to see the canyon I was on top of last week from the bottom. Set a limit of 6.5 miles out so I wouldn't kill myself like last week. Started at the top of Green Springs and it takes 2.5 miles just to get to the start of the wash. The wash isn't to bad, but it definitely slows you down dodging rocks and some sandy spots. 

The canyon is pretty, but I don't have enough time to explore around. Lots of small side canyons that looked interesting. Also lots of knolls that would be fun to climb. About 5 miles up there was a cool little slickrock section and I noticed a camp fire.  By this point I could tell I was getting near the back of the canyon because the stream bed was getting smaller, but it still wasn't gaining very much elevation.  At 6.5 miles I climbed out of the wash up a small hill to get a good vantage point and turned around. The elevation difference from beginning to end was about 900 feet, but with some ups and downs total gain (and loss) was about 1,100.

In all, much easier on my legs than last week. Still had enough in me to take the family up Shinob Kibe, including carrying Natalie about half way up and half way down.  It also got me excited for running again. Now if it would just start to warm up.

Fields loop: yea! I pulled myself out of bed and ran in the cold. It just won't warm up and I pretty much gave up on running in the cold. It felt good, even with this slight head cold I've got. Avg pace of 7:30.

Down Industrial Rd to Cabinetech and then back on the trail. It's supposed to be warming up, but still only 34 this morning. Avg pace 7:33.

Yellow Knolls: dropped Kami and her friend off at the water tank on Turkey Farm Road so the could run over to Greensprings and then home. I drove to the end of the pavement and ran about 2.5 miles up to the Yellow Knolls trailhead. Just before the TH I passed a car parked on the side of the road with people sleeping in it; their shoes and chairs were sitting outside. Didn't wake them.

Followed the trail through to nearly the end then left it and climbed to the top of the ridge on the east. Scurried down the backside and made my way to a powerline road under two huge transmission lines.  Also found a survey marker surrounded by a pile of rocks on the slickrock. Followed the powerline road north and then an old road along the pipeline to its end where the pipeline comes down off some rocks.  Went up another 100 yards or so and enjoyed the vistas. It was a prefect morning, around 40 degrees, and this high desert with the pinons and junipers on red and white sandstone is my favorite!

Turned back south along the dirt road past a well and then through the old Turkey Farm, which was literally a sea of tumbleweeds. Passed some little old homestead in the middle of the Reserve, then made it back to the main road and then about 2 miles south back to my car.

Fun run and I especially enjoyed the exploring despite the small amount of guilt I feel for going off-trail where you're not supposed to.  There's just too much to see and explore. Started to get a little sore in the right knee and leg the last couple of miles. My lazy weekdays are catching up. 

Stucki Farms: Spring is here! 50 this morning, and the scent of rain... it was beauuuutiful! Just ran down to Stucki Farms and then back on the old road and behind Staheli Farm. Mornings are lighting up about 6:30 now so another week or so and I won't need a light. But then daylight savings will come and destroy all that. 

Anyway, this morning was awesome: almost felt like a summer run through northern farmlands after rain. 

Speed workouts are back in session! Colder today, around 37 so I bundled up (relatively) and drove over to Hansen Stadium. Big group out for the first speed workout of the year. Got .75 warm up in. Steve yapped a lot (I'm pretty sure everyone knows one lap is 400 meters, but it's probably good he covered it just in case we had a total newby) then we did a lap of dynamic stretches including soldiers, butt kicks, side steps, and high knees. Also did 2 laps of strides. Then 4x400 @ 10k pace with 400 recovery. Splits were 1:29, 1:29, 1:27, 1:29. A bit fast based on a marathon time of 3:05 and a 10k time of 39:26, or 6:21 pace (1:35), but it felt comfortable and I wasn't pushing it. Also did 2 stairs and one lap cool down because I had to get home and shower before an early dentist appt. Felt good to run fast, but my right knee is still a little sore from Saturday. I don't think it's anything serious though.

Hell Hole. And I think we've got a problem with the IT band in my right leg. The knee was a bit sore this morning, but nothing bad. By the end there was no pain. Right when I got home and stop running it tightened up real good and painfully limped inside. Why does this happen now? just as it warms up and I'm enjoying it again.

Grapevine: It's been over a week with not running and the knee is feeling pretty good so I thought it was time to get out again. Went with Kami up Grapevine, and then we followed the wash around the point of the lava ridge looking for the 3 pools I noted in some photos uploaded to Google Earth. Finally found them in the fourth drainage I went looking up. It was fun running with Kami and her pace kept me slow down. She didn't seem to like the sand, but she doesn't have trail shoes, but she seemed to like the dirt road ok. 

It was nice to be out again, but my knee was a bit tight a few times so I need to be careful. I need to set some goals and recommit myself. I enjoy the trails too much to miss them, but I need to be in top shape to get the most out of my Saturdays.  I can't slack during the week or I end up paying for it. 

Fields loop: Need to take it easy for a week or two to get back into the groove of things. Didn't sleep well, but got up at 6:00 and did the five. Counted 21 runners out, but 4 may have been counted twice, so atleast 18 people out running, which is the most I've seen in a long time.  Also saw 2 shooting stars. Knees started bothering a bit toward the end so I eased up and coasted in the last mile at 8:40 pace. Consistency through the spring will be important for being in shape during the summer for some good trail runs.

Trying to just do a little every day. Two deer jumped out from behind a couple houses down by the river in Heritage Fields; it scared the crap out of me and I think I scared them pretty good too. Knee felt good.

DI: did the Running Center loop with an extension to the DI and then down 2450 trying to get to an even 8. Running down 2450 is way better than 3050 because there's a nice shoulder and a lot less traffic. Snaked through the neighborhood and then back through the industrial park, but still needed about a half mile to top off at 8. Ran with Kress Staheli for about a quarter mile up the hill to the round-about. Pretty consistent effort with 7:45 avg pace. Almost got ran over by an old dude on a moped riding on the shoulder down by Carmack's where there's no sidewalk.

Just trying to get some blood flow through the legs. Ran over past the old house and checked out the old neighborhood. Avg pace was 8:16.

Warner Valley & Sand Mountain:  I've been wanting to explore out there for a while now. Drove down the Dam Road to Hafen's and parked there, then ran up over the ridge and south into Warner Valley. Cut across up the hills to the east to a spring, then followed a wash up to the cliff. Turned north up and over several hills and drainages, then followed one west to the road running along a cliff band (West Rim Road?). Arrived back at the Dam Road extension where they are cutting the hillside for the new beltway. Followed the new road east up the hill (killer steep still) to the top up by the golf course. Talked to an old man out checking out the road building, then turned south and down a huge dune into a nice canyon. Talked to some guys riding buggies for a minute. Followed the sandy canyon east to where it ends in a Y with short canyons; in one there were some rapellers.  Turned around and followed the wash east, but there were several pour offs and no roads through this section so it was a lot of scrambling and bushwacking because there was a lot of growth along the wash bed as there was a small trickle coming from a spring. Finally made it out of that section, then back along the Dam Road to my car.

Mileage was only 9.53, but time was 2:12, including a lot of walking, chatting and enjoying the views. Probably spent over 50% of the run in soft sand, and at least 25% going cross country. I don't think I'll be spending too much time out there in the future.  Way to many ATVs and people that like to destroy as much of the natural environment as possible. Also tons of trash everywhere and also ATV or motorbike tracks everywhere, even where you'd never expect them.  And a lot of sand.  The whole character of the area will totally change with this new freeway.  I can't believe how much earth they will end up moving with all the cuts and fills.

Fields loop in reverse: light traffic made it nice; cold and dark--no moon; only saw 5 other runners compared to about 20 last Monday. Kept the pace consistent and picked it up for the second half. Felt good, but had some weird foot pain for a bit in my R foot, but I eased up on the pace and it went away.

Just a quick jog down the Dam Road. Still dark (where is the moon? it's supposed to be a full moon on Wednesday) but warmer, and a bit windy. It feels good to wake myself up with these short runs.

Ran down to the bridge then did the running club run down to Maverik. Full moon out finally so I kept my light off most of the time. Down on the trail behind Maverik by the pond I heard some noise and looked over in the dark and saw a cigarette glow. It scared the crap out of me and I took off fast from there hitting a sub-6 pace for about a quarter mile.  Overall avg pace was 7:35 so I kept it fairly quick. 

Short recovery run. And I needed it. My legs are quite sore, but these really seem to help with the blood flow rejuvenating the muscles. Full moon and I didn't pull my headlamp out of my pocket once. 

Library: you'd think with school out and a holiday weekend early morning traffic would be down, but it wasn't. Tons of cars out and it got annoying. Kept the pace steady up the hill then pushed it on the downhill and flat. Overall avg was 7:23. Nice morning too. It makes it more enjoyable. Also saw a guy mowing his lawn in the dark at 6:30 in the morning...?

Spring City: we came up here for the weekend to stay at Zack's grandparents place. I ran east up Spring City Canyon Road 5 miles. The first 3.5 miles were pretty boring before I got into the canyon and it got a little more interesting, but there was also a lot of snow and ice on the road so I had to be real careful as the Kinvaras don't have the best traction for ice. Stopped for a rest by a diversion dam for a couple of minutes and turned around. The outbound was all uphill, about 1400 feet vertical and an amazingly consistent grade. So the inbound was all downhill, but my left IT band started acting up. I don't think they like the uphill and downhill much.

Hurricane Rim and Canal Trails: I haven't ran yet this week to give the left IT band a break and because I have been under stress at work to finish a big job by yesterday. With soccer and baseball for the kids tomorrow I knew I wouldn't have much time to get anything fun in. So this morning I drove up to Hurricane to check out the Hurricane Rim Trail.

The first mile was a lot of uphill, but a nice trail and great views. At the top near the overlook down at the Pah Tempe hot springs it forks and I took the Canal Trail, which dropped straight down into the canyon, then followed the old canal along the canyon wall. The downhill caused the IT band to really tighten so I threw out my plan of following the canal to the climb out making a full loop. I followed the canal to Chinaman Wash and I couldn't tell if the trail stayed on the canal around the head of the wash or went down the hill to the bottom of the canyon and then back up. I stayed on the canal to the back of the wash were it crossed a rickety old bridge and then there was a gate because the canal went through some pretty tight tunnels and across some scary flumes. 

I then turned around and walk-ran most of the way back as the knee was super tight. Only saw one other person on a mountain bike. It was a pretty cool trail and it was a nice morning that only required a short-sleeve shirt. I've got to figure out some stretches and stay away from hills for a while.

Fields. Knees not feeling good.

Fields loop. Felt ok.

Washington Dome (or should I say doom) loop: I was thinking this was closer to 7, so I was a bit tired with the distance. Plus the sand was terrible.  The wind has been blowing and the dirt road was pretty much a sand dune which took it toll on my legs. I think these shoes are just about at the end of the line. Both my knees were pretty painful for the rest of the day, but feeling better by Thursday.

They're really going to town on the new beltway at the end of the Dam Road. The usual road I run in just ends at a 15-foot drop off now. 

West along Sandia, then back past Riverside and the old house. Felt good for the first 3 miles but then the right knee starting having some piercing pain. Stopped and stretched it a bit, but it wouldn't go away. About 3/4s a mile from home I figured I'd just walk it in, but then I saw some runners ahead and said to myself "I should be able to catch them... screw the pain." and I took off hitting a sub-6 pace for a bit. The pain went away, or at least I didn't feel it.

Monday is the deadline to sign up for the marathon. I still haven't fully committed. We'll see how I feel after tomorrow's run. 

New shoes. The 3s are a bit stiffer than the 2s. Was hoping for about 8 or 9 so I planned to do the Maverik loop, but by the time I got to Riverside Dr the IT band was bugging so I turned towards home there. Had to stop and stretch after about 3 miles, but made it back without too much pain. Stretched good when I got home. I need to stretch this thing a few times a day everyday.

I'm leaning toward signing up for the marathon, but I still have a few days to decide for sure. I need to commit more to stretching so I feel better. I know I'll regret it in September and October if I don't sign up now. So I'll probably take it in Monday. 

Planned on 5, but the pain started at about 1.6 so I eked out 4. Signed up for the marathon today. I hope I can start feeling better soon. Stretched all weekend.

Still getting pain in both knees.  Just trying to take it easy. Felt awesome for the first mile!

3 mile loop

Started out on the 4 mile loop, but the pain flared up so I cut it short.

Riverside Trail. Cut through by the power plant to cut it short.

Stucki Farms: slept in and woke up at 8:00. Kami was out running and when I woke up I felt terrible and didn't feel like doing anything all day. By the time she got back 30 mins later I had snapped out of the funk so I changed and went out. Sunny and about 65. Started out on the standard route south on the Fields Rd and then saw a guy running and pushing a stroller. So I picked it up to catch him, which took some effort as it was downhill the stroller was going on its on. Chatted with him for a bit, but I was feeling good and kept the pace going. I wasn't having any pain either. Went out to Stucki Farms and turned around: 2.5 miles with not a hint of pain. Kept it going strong on the way back in and hit a mile at 6:44. Had a little pain coming up the hill by Chipmans, so I slowed it down, but by the time it leveled off, I found myself speeding back up subconsciously.  Total avg pace was 7:13. I needed this run today.

20 East 5 mile loop in reverse; felt good the first 3 miles, then the ITBs went tight on the very gentle uphill section out by Staheli Farm. After I turned the corner and started downhill, they felt better, but still a bit tight. Not the response I was hoping for after last Saturday.

20 East 5 mile loop; determined to keep it slow , but about halfway in I ran into Pugmire and sped up to keep pace with him. Probably not the best idea because I had some pretty bad pain the last mile, especially up the hill around Nichols Peak. 

Bought a foam roller and stretched out pretty good last night, but I don't know if it did much. 

Went backpacking with Megan up Forsyth Canyon. I had hoped to go further, but we camped at the same site as last August. In the morning we hiked up another mile or so, but never quite made it to the Blake-Gubler jct. I even ran up the trail another 5 mins or so and then back down to Megan. No pain whatsoever. I was a bit worried as I read that ITBS can be caused by backpacking, but I felt great the entire trip.

Down along the trail by the river; felt good for about 3 or 4 miles, but coming up the hill on the Dam Road aggravated the pain and I walked some.

Out through the Fields; I could tell it wasn't gonna be my day, so I made the turn at Majestic View instead of going all the way down past Stonehedge. Really wasn't feeling it so I turn up the farm road on the south side of Nichols Peak and headed home. 

On vacation in California for the last week, so I used it to take some time off. Felt pretty good this morning. Stopped 3 times to stretch the right IT band, which seemed to work and I finished without pain. Warm morning around 73, summer is here. Need to get serious about getting into a training schedule.

Fields 4 mile loop: I was feeling ok, but had to stretch a bit after 2 miles. Decided to try a little something faster, so I went fast for a minute then slow for a minute 3 times. Felt good to run fast.

Dam Road: felt ok, but I'm always scared that I'm on the verge of hurting something. Nice thing about this run is that I don't look into the sun because I'm turned back west by the time it is over the hills. 77 degrees this morning. I don't mind the heat, but running west I was running with the wind and it felt like I was standing still so it got a bit warm. But honestly, I love this light, hot mornings; best part of the day from June through August. 

Out to Stucki Farms, then I crossed over through the dirt towards the dike and came back through Majestic View, cut across and up Camino. Felt ok most of the time, but still some tinges of mild pain and I stopped and stretched at about 2 miles. Had a few points where I was really feeling awesome and felt like I could run forever, except for the fatigue that was setting in from lack of any distance lately. Temp was around 78, so hot, but a beautiful morning with clouds blocking the sun.

Fields 3 mile loop: cooler morning than yesterday. Felt pretty good the whole time, except my stomach was funny. Saw they had just cut the field behind my old house, so I ran down to peek into the back yard. Interesting to see what they have changed. Maybe I can get out on some trails tomorrow.

Taylor Creek: woke up at 5:30 and drove up to Kolob. Hit the trail about 6:10. The maintained trail is about 2.5 miles to Double Arch Alcove. About a mile in is the first cabin and the stream forks to the North and Middle Forks of Taylor Creek. About 2 miles in is another cabin. The alcove was quite pretty, but despite the "wilderness" location, obviously heavily visited. I went up about another quarter mile scrambling up a small landslide for a nice view of the upper part of the canyon, but it didn't look runnable at all. I was super worried about running into rattlers as they are reported to be everywhere along the trail, but I didn't see any, thank goodness, probably because they were still holed up as the sun was not yet out. It was actually chilly enough that I wish I had worn a long sleeve, but not not so bad that I was uncomfortable. Saw 3 hikers just as I was getting back to my car, but otherwise, I had the place to myself. Happy to be on the trails again.

Fields 5 mile loop: had a little more irritation in the knee than I would have liked.  This thing just doesn't seem like it wants to cooperate. Nice morning to be out.

Up 300 East 2 miles then turned around. A bit sore on the uphill, but felt awesome on the downhill (the opposite of yesterday) and got rolling pretty good. Got the pace up to around 6:15 and as I crossed the bridge I decided to keep it up on the flat to the Dam Road. Seems like every time I looked down the watch said 6:04. Felt good to go fast. I thought about going to the track today, but wasn't ready to commit. Hopefully next week.

Treasure Valley: some nasty wind from the south this morning made the first 2 miles a bear, but not so bad after I was going east/west and north. Got a drink at the park, then went straight north on 20 E and I got into a pretty good rhythm holding a pace around 7:00. Still some soreness in the R knee, but I'm learning to deal with it, including stopping and stretching when needed. It was hot too, I took off my shirt for most of the run and it took forever to cool down after I got home.

Anything less than 3 is almost pointless, but if it gets me up at 6:00 and keeps my body on a better schedule, it's worth it. The problem is that waking up at 6:00 is easy when it's already light out, but by September, it's a lot harder to do. 

Ran the Indian Knolls loop that I used to run a lot when I first started running. Had some minor irritation in the knee. Stretched a lot last night. 

Easy miles out in the fields. Ran into Renn so I turned around and ran with him for a bit. Felt pretty good.

Millcreek Canyon Pipeline Trail: in Salt Lake and I met up with Janice. She ran, I pretty much walked. Went up a steep hillside about 3/4s mile to an old pipline that runs level along the hillside to a nice viewpoint above Skyline High. Turned back and continued up the trail to the next trailhead. Jan fell, but was a trooper and kept going. I ran down the canyon at a good pace the last 2 miles and got the car to pick her up.

Not as intense as I was hoping for, but the easy miles won't hurt me. 

20 East loop: the Monday morning run. Felt pretty good, but felt a little tightness in the R ITband at the end. Kind of picked up the middle mile a bit. Really wanted to run fast, so this tells me that maybe I should go to the track tomorrow. 

I wrote up a training plan for the marathon. I just need to follow it and take it easy. Can't over do it like last year. 

Finally got down to the track for some speed work, but I probably pushed it too much. After some warm up, stretching and strides, we did 400s at 5k pace with 200 recovery. I only did 7 before my knee was bothering. Times ranged from 1:26 to 1:29. It was probablly too fast.  Even at 1:30 would be 6:00 pace, or 18:45 5k, which is faster then I've run in a long long time. Really probably should have been 1:35 or slower. I hope I don't regret this.

Dam Road: my schedule said 6 and I wasn't sure if my knee could handle it. Thought about not going, but I figured I'd feel it out. Started real slow and vowed not to go faster than 8:00 (I did catch myself slipping up around 7:45 on the downhill at the end though). Overall pace was 8:25. Was hoping to turn around before the sun came up, but it didn't happen. Had some minor knee botherings, but overall, feel pretty good. Its amazing what slowing down can do.

They are really going to town on the new freeway out there.  The road will probably get pretty busy once they finish, which is a bummer. 

I guess my 3 mile loop ain't quite 3 miles. Oh well. Just an easy jog to wake myself up.

Came down with a killer sore throat Thrusday evening so I slept in yesterday. Hit it pretty hard with emergenC and bananas. Also, I slept weird and had a sore neck/back. I knew I had to get out Saturday no matter what, and early to as the low was going to be at least 80.

Got out by 6:00 and ran the Maverik course plus a little extra to get the 9. Got drinks at the park on Riverside Dr and the soccer park. Felt pretty good the whole time. Some haze in the air kept the sun from heating things up too quick as it was coming up.

After I got home and cooled down a bit I got out the foam roller and just rolled my leg muscles as best I could.  I think it really helped as I wasn't sore at all and I didn't have any fatigue in my legs. 

Library: It was about 84 this morning, my stomach was messed up, and I didn't have anything. Was dead the whole time, even coming back down the hill. I like it warm, but the 80s is too much.

Track workout: started at 5:30, so that means I woke up at 5:00. Too early. Hot again, but I had a lot more energy than yesterday. The workout was a continuous run with 200 m at 5k pace then 200 m at marathon pace. We were supposed to go for 30 minutes. I made it about 26 before I called it good on the knee. Tried to keep the 5k pace around 6:15 and the marathon pace around 7:00, but really it was all just guessing. A few more miles than I was looking for, but the rest of the week I'll be taking it easy. 

Stucki Farms: hot again. Still fighting this cold that started last Thursday with the sore throat. Now it mostly just a little running nose, but I wake up feeling pretty trashed and I'm stuffy most of the run. Still feel like I'm running a thin line of falling back into injury on the IT band, but I think I've got a pretty good handle of knowing when to jump back to the safe side.

Fields loop. Muggy. Right inner hip a little sore, maybe from backpacking yesterday with James. Avg pace was 8:01. Sometimes I felt great, sometimes like I'm on the verge of injury again with the IT band. Rolled on foam roller afterwards.

Drove down past Stucki Farms and Warner Valley Road and parked. Ran along the new beltway alignment which is currently a dirt road. Nice straight, level path to the airport exit, then turned east and followed the road to a sod farm down by Ft. Pierce Wash, but it had a fence. Looked into going south around it, but the road turned to the southwest, so I backtracked up a bit, then turned east then northeast cross country until I came to the old dirt road along the east side of that valley. Followed it north back to my car.

Interesting to see all the earth moving going on out there. Lots of land for future development. Will be nice when the freeway is finished for quick access to the airport, but I predict it will be a long time until the area is really built out, especially because it will mostly be business park stuff out there by the airport. 

Fields loop. Cooler today, but humid. Lots of runners/bikers out. Felt pretty good, but a few pains would come and go. Got into a pretty good rhythm on 20 East at a 7:10 pace. With the downhill, I could maybe keep this pace for the marathon.

Yasso 800s on the track. Figured 3:10 would be a good effort. Warmed up about .75, then a lap of dynamic stretching and 2 laps of strides. Steve said to do 10 800s, but I figured I'd better hold up at 8 tops. 400 m recovery in between. Times were 3:04, 3:03, 3:06, 3:07, 3:09, 3:07, 3:10 and 3:09. It was probably a harder effort than it should have been, but I need to push some of these to get some fitness. Knee felt pretty good, but again I felt like I was coming close to the edge with it. Half mile cool down. After I got home and showered I got on the foam roller for a few minutes and the legs felt pretty good all day after that.

Slow recovery through the fields. Tons (relatively) of traffic on Wash. Fields Road, but once I found some more back roads that I typically don't run on it was much nicer. Avg pace was 8:20. 

Hot & muggy; 85. Just an easy jog to wake me up.

New little loop up 300 E and back down 100 E. Nothing special. Yesterday afternoon work was slow so I went on a hike in the Reserve from Cottonwood Trailhead. Started up Red Reef wash, climbed out up the ridge to the west and made my way up to a nice peak between Red Reef and Heath Wash. After some troubles finding my way back down, followed a wash that I though was Heath Wash (turns out it wasn't) down to Cottonwood Wash and back. 8 miles total; 3.5 hours on the trail. Nice overcast and sprinkles. Love the wet desert!

Wildcat Canyon: here's one I've been wanting to check out for a while. Wasn't sure if I really wanted to drive up there just for 10 miles, but pulled myself out of bed at 6:00 and got out. Started running about 7:15: one other car in the parking lot of some hikers doing the Subway. At one mile in the Subway trail splits and this trail gets noticably less traffic. Uphill another 1.5 to a nice meadow where I took a short water and pee brake. The grass was soaking and by this point so were my feet. Despite the wet socks, no blisters and I felt great the whole run.

Cross over to another small meadow which the trail skirts to the north, then downhill into Wildcat Canyon.  The trail is wide, almost as if it was originally a Jeep road. Some pretty rocky patches too, but overall not too bad: only almost rolled my ankle once. Passed a small spring right on the side of the trail, then crossed the canyon to the other side and I decided I would go all the way to the West Rim trail: 5.8 miles.  Didn't know when I'd get up here again and didn't want any regrets.

Climbed up and out of the canyon and hit the junction at 5.75 miles and 54 minutes. Stopped for a gel and drink. As I walked over to the bushes to take a leak I noticed a bottle on the ground: gatorade...grape...unopened...not expired yet.  I looked around, didn't see anyone so I opened it and drank about half then thought maybe someone would really need this. Put it back down and kind of felt bad.

Turned around and headed back. The first half of the return I kept thinking I'd run into someone who would find their gatorade half gone. But I didn't pass anyone until near the trailhead when I started passing several large groups of Subway hikers. The return was 49 minutes, so I guess we know which way has the most climbing.  Overall, a nice trail and a great morning.  Oh, and my knee didn't bother at all.  Hopefully I still feel good on Monday.  

I'd almost forgot what I love about running.  And sorry to whoever might have been relying on that gatorade. 

PS, when I got home I decided to hose off my legs and shoes. I noticed that half the tread on one of the shoes was missing. It must have just all come unglued at once because I hadn't noticed anything. I like these shoes and I think I may be able to still run in them, but it's probably time for some new trail shoes. 

Fields loop. Felt dead this morning. Knee acted up a bit too. Not the best morning.

Track: the number of guys is diminishing...no Steve today, Ted was in charge so a little different. I got there late so only 1/2 mile warm up, a lap of dynamic stretching then 2 laps of strides. Workout was 400 at marathon pace (6:50), 400 at 5k pace (6:04), 400 recovery, 800 (6:11), 400 recovery, 1200 (6:02), 400 recovery, 800 (6:03), 400 at marathon (6:49), 400 at 5k (5:55). Finished with 5 stairs and 1/2 mile cool down. Found a real nice rhythm with the 1200. Only felt the knee once today. I wish there were more guys. I ran by myself most of the time, just behind the fastest group, but ahead of the next.

Followed the canal around Shinob Kibe. Had planned on turning around at the fence, but decided to do the "roller coaster". Looks like a new trail has been created because Red Salisbury has enlarged his junk yard. The hills went ok, but the shoes aren't the best for that sort of thing. Barely had 3 so I ran down to the Fields Road and south to Chapparal Ridge then home to finish right at 6. Felt ok, knee bothered a bit, but I got into a nice groove the last 2 miles.

Three.

With the wife! Went south thru Majestic View and on the backside of Staheli Farm, then home. Easy pace for her benefit, but it was probably the fastest she has run in a while.

Missed Saturday's run. We went camping at Duck Creek and I had planned on going out on the Virgin River Rim Trail, but Natalie threw-up twice in the night and I was too tired to wake up, plus I didn't want to leave Kami alone in the morning to get things going.  Too hot to try and run in the evening, so I procrastinated it until today.

Started out on the Hell Hole loop. Hot and muggy and it smelled like pee all down by the river.  Looks like a nice flash flood poured through Hell Hole. Took Telegraph (got a drink at the water wheel park) and Red Cliffs almost to Mall Drive, then down to the park by PVMS for another drink and then back east with one more water stop at the soccer park then home. Legs pretty worked from the mileage on the pavement, but overall feel ok. Avg pace was 8:06.

This is supposed to be an easier week, so I should still be in good shape. 

Track: 800s: 2 @ 5k pace then 1 @ marathon pace. I warmed up about 3/4s and had a nice side ache. Not sure where that came from. Steve was gone again so Ted was in charge. Dynamic stretches were up and down the field, then 2 laps of strides, but I only did 1 because of the side ache. Next into the speed:

3:00 (5:58), 3:04 (6:08) &  3:26 (6:55) (the first 2 were way too fast)

3:07 (6:16), 3:09 (6:15) & 3:24 (6:52)

3:06 (6:15), 3:08 (6:18) & 3:24 (6:46)

Obviously the marathon pace ones were too fast because I probably should be around 7:15. 400 m recover between each one, 5 stairs and 1/2 mile cool down.

Very warm and humid, totally soaked. That and the long run yesterday probably took something out of me. I think I'll move this week's rest day from Thurs to Wed. 

I needed 6 so I went out to Treasure Valley where I can get some water, but the fountain was off. On the way, from the corner by Staheli Farm to the corner by Stonehedge I pushed the pace for a 1/2 mile and hit it right around 3:00. I then decided to run 20 East all the way to the north trying to keep the pace under 6:30. The first mile has a pretty decent downhill and I hit is around 6:19. The second mile a bit flatter and it came in at 6:33. Total time was 12:52, which is about a 20:00 5k.  Hopefully I could go faster in a race.  

Fun morning. 

Got out about the same time as Kami so I ran with her. She kept a pretty brisk pace for the first 2.5 miles, but probably went out too fast and slowed after that. About 9:00 avg pace.

Mustang Pass: got started about 7:00 just after the rain stopped drizzling.  Nice hard trail and cooler temps, but super humid. Had stomach issues (thanks Wing Nutz!), but eventually got those taken care of and just enjoyed the wet, quiet, barren desert. Just went up Mustang and then down the dirt road by the wells to get to 4 and then turned around.

Library. Cooler today, about 71. Looks like it should be drying out, so the temps should be cooler in the mornings. Ran up the hill and focused on keeping a steady pace. Ran down the hill and pushed it a little. Avg pace 7:35.

Track: neither Steve nor Ted showed up today. Last night Facebook said something about "4 400s, 800, 1200s" which didn't make sense to me. Yesterday I was feeling like I need some longer repeats so with no real plan today, I did 1200s. Figured 5 would be a good number and I wanted the pace under 6:25. They were:

• 4:42 
• 4:45 
• 4:44 
• 4:44
• 4:43

The mile pace ranged from 6:17 to 6:22. Felt good about his effort. Finished with 5 stairs and cool down.  

I only planned on 3 today, so I slept in a little. Kami had already left and just as I was about to leave the phone rang. I knew it would be my mom telling me grandma died, and it was. Definitely expected, but I'm not sure how I feel. She was old and worn down and lonely. Death is part of life and living. Yet it's hard for me to fully comprehend that she is gone for good.

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.

Still not feeling as good as I'd like, but I have had much improvement over the past 3 days,so I figured I could probably get out. The muscle feels pretty good, but there is some soreness, mostly it feels like it's in the joint area. I'm hoping the exercise will help it get some good blood flow.

Ran 5 this morning and felt ok, considering the circumstances. Don't feel any worse, so that's good. Stretched pretty good afterwards.

300 East to the freeway: felt a little better than yesterday. Was able to increase the pace from 8:40 yesterday to 8:30 today. Taking ibuprofen to keep inflamation down, 3 after breakfast. Felt pretty good throughout the day after having some stiffness in the hip in the morning everytime I'd stand up, but by the afternoon it was gone. Finally starting to trust the hip more and not anticipate the weekness. Muscle feels great, weakness is now in the joint.

Stucki Farms: avg pace 7:55. Still some pain in the mornings when I get up and weakness in the hip after the run, but by the end of the day, feeling pretty good. Every morning this week has been really humid with temps still in the mid 70s so super sweaty. Not sure when it will dry out and cool down. 

Woke up sore, ran anyway, and now I'm back to where I was 2 weeks ago. 

This thing is crazy! Thursday and Friday it was killing me. Even hurt bad Saturday morning, but I had to work the morning and by the time I left, I was feeling as good as last Sunday. Felt awesome yesterday too, and I slept pretty decent last night, so I did a little run this morning. For the most part, it felt pretty good, but I turned to look for cars coming from behind and it tightened up again. A bit sore now, but I stretched and took some ibuprofin. Been rolling the lacross ball too. Just taking it one day at a time now.

Dark and humid so I kept to the sidewalks on the main roads. Went down by the bridge and then down the trail and it was dark and scary. Started hearing something and then out of no where comes a runner without a light. About gave me a heart attack. Chickened out and turned up the dirt road to the dog pound, then up 100 E to the soccer park and back down. Overall, not a bad little run.

The butt felt pretty good when I woke up and I was careful with it during the run. Took ibuprofin after to relax the muscle, it really seems to be helping the most. Stretched it too. 

Antsy to do something after putting the kids to bed and I was feeling pretty good (maybe just the pain killers working) so I went out. Took about 3 steps and knew it wasn't gonna work. Pain in the hip, like where the joint comes together. Toughed it out around the block, but couldn't even last far enough to break a sweat.

Went to the chiropractor. He says the problem now is the glute. He massaged it a bit, stretched some things, and tweaked some joints. After reading more on the internet, I guess the glute has pretty much shut itself down... not getting used.  Basically it all stems from sitting all day at work in a crapy chair at a crappy desk. Go back on Friday for another adjustment.  Marathon is off.

Just another cherry on top of the worst year of my life.

Went to the chiroprator again. Really not much improvement since Tuesday. He ended up giving me an injection into the muscles around the hip, like a cortisone shot, but a homeopathic concoction. Within about an hour I could feel improvement, and by the afternoon I felt like a million bucks. Woke up Saturday with some stiffness and soreness and it kind of got worse throughout the day. Saturday evening Kami and I went for a little hike on the Red Hill and it was pretty tight and sore. Sunday I was limping again. Guess the shot really didn't work. 

Went back to the chiropractor and he seems to not really know what's going on. Mentioned the possiblity of a herniated disc, but that seems unlikely to me. Got another injection but it hasn't killed the pain like the one on Friday did. He wants me to come back on Friday, but I think I'll cancel the appointment because no progress is being made there. I guess if it doesn't heal itself in another few weeks I'll go see a doctor.

Ended up going back and he didn't charge me for the visit anyway. Was feeling somewhat better and considered going the marathon, but reality got the better of me. In the 2 weeks since this visit, I've had some better days and worse days, but never good enough to attempt running. Daily activities don't really hurt, but I know it's there. Need that to go away completely.

I also picked up the race bag and shirt. The shirt was a total joke: sizes were way, way off. My medium looked like an XXL. So my $85 was a total waste.

Had another migraine today. Came into work and around 9:30 or 10:00 noticed my vision was fuzzy, mostly just in one spot, but the spot right in the middle. Went outside and ate a granola bar but by the time I came back in the headache was starting. I closed the door and blinds, turned off the lights and layed down on the floor for a while.  Around 11:30 I ate about half an apple and took 3 ibuprofin, then decided just to go home. The drive was a killer. I laid down and about an hour later I took 2 tylenol pm.  About 30 minutes later I threw up. Around this time I was in pretty intense pain, but finally was able to relax enough to sleep. I stayed in my room until about 5:00 drifting in and out of sleep. By then it was finally feeling good enough to get up, but still had a regular headache. Felt about 80% Thursday morning when I woke up.

So this was just like the one last summer.  Not sure where they are coming from, but want to document them in case it becomes a problem.

Took a day off work and went up to Oak Grove for a little hike. A gate a half mile down from the campground was locked, so I parked there and walked up to the trailhead. Started up the trail and after finding the correct branch, started up the hillside. I quickly discovered this to be the steepest trail I've ever been on and slowed to a pace of about 45 mins per mile. 

About half way up there's a small level spot where you could camp, but other than that, it was steep the whole way to the ridge. Encountered regular snow about 2/3rds the way up, but only about an inch or two deep. Never had any problems following the trail. Finally made it to the ridge and looked over the other side to a winter wonderland. The wind happened to be blowing pretty good at the moment and it was brisk and there were some small drifts that made it look more ominous than it was. 

Rested for a bit there, then decided to go down into the snow and try it out. I was originally hoping to make to Signal or Burger peak, but I didn't plan on there being so much snow.  I was able to follow the trail with ease due to the blazes on the trees and soon made it down to the junction with the Summit Trail. I turned west and was soon at Deer Flat, which was covered in about 4 to 6 inches. I was starting to get nervous about cold feet; I was only wearing was my trail running shoes, and I didn't want to get frostbite or anything. 

I pushed on up and over the hill and down into Further Water. There was a small stream flowing through the snow, which I crossed, then up to the old campsite where I had camped twice before in June 2003. I can't believe it's been over 10 years since I've been up there. I thought about trying to find my way up to the top of Signal, or over to Burger, but I was wasted. I knew I had two uphill climbs on the way back, and I didn't want any more so I turned around. It ended up being about 1.25 miles on top in the snow, each way, which was pretty gutsy for me considering how easy I might have gotten lost (although I never once felt lost) or hurt or something. 

Just followed my footprints back the way I came and then back to the ridge. At 1.25 miles down from the ridge I passed a couple going up, hoping to get to Signal Peak. They were rangers from Bryce and we chatted for a few minutes. I'd be interested to know if they made it.  Finally made it back to the bottom, walked through the campground and found the site we camped at back in 2005, then back on the road I ran into another guy.  Also passed a family back near the car.  Really surprised to see so many others up there this time of year. 

So after thinking over this one in my mind the past couple of days, it's one of those experiences that now seems like a dream. As usual, when I go on these solo adventures, I'm always so worried about something going wrong that I'm not able to enjoy the moment. I guess it adds to the emotions and feelings, and that, somehow, enhances the memory. The solitude I experienced on the top of that mountain in the snow is something I won't forget for a long time.