Maybe I'll Blog, Maybe I Won't

Easy run today.  Feeling more motivated.  I can't understand why every time I have a big race I have a period of doldrums in the weeks afterwards.

1:00:48 (7:04/mi.)

AM:  4.5 moderate pace just for extra miles.

30:58 (6:52/mi.)

PM: 10.5 with Jon and Cody.  We did a trail called Maughan Hollow, got lost once on a labyrinth of cow paths that went off into nowhere (or perhaps Willow Creek), but soon found our way, enjoyed some good views, played cowboy with hundreds of fat, lazy, stupid, bovines, and generally had a good time. 

1:40 (9:31/mi.)

Easy run around North Logan.  Didn't take a watch today, as I was going slow and easy anyway.  Legs were a little sluggish and sore at first, but after about a mile of warm-up they were ok.  

Registered for TOU this morning.  My goal is 2:40 or under.  It's crunch time and this week I'm feeling good and looking for 70+.

Big Workout #1

 2 miles moderate warmup, grabbed a drink at First Dam, then took off for 10.25 miles at MP effort.  It was kind of rough, and I was bucking the wind for maybe a third of the tempo portion, but I made good time and better effort.  Cooled down for 2 miles at the end.  I was pooped.

Tempo: 1:02:25 (6:05/mi.) definitely sub-6:00 effort, but nasty wind during some key stretches slowed me considerably

Total time: 1:33:57 (6:35/mi.)

Slow and easy run.  Legs felt like lead.  

 37:08 (7:16/mi.)

Epic trail run with Jon and Cody.  Ran from Tony Grove to Franklin Basin/Logan River via White Pine Lake, Bunchgrass, Steam Mill Hollow, an out and back to Steam Mill Lake, Steep Hollow, and then finally down the Franklin Basin Road to where Jon's car was cached.  Did I get all of it?  Yeah, something like that.  Anyway, I was tired most of the run.  I think all of us were.  We finished with a couple of fast miles, not because we necessarily had the energy, but because I think we just wanted to be done after 4 hours of running.  It was great though.  Spectacular scenery that most people will never get the chance to see.  There were times that we were running that it was almost perfectly silent.  Great run.  Good company.  Very enjoyable.  But I am very tired.

3:40:~ (10:22/mi.)

Easy run out on the roads.

1:07:39 (7:21/mi.)

Big Workout #2

1.5 slow warm up, then 10 miles at a very fast tempo pace, followed by 2.5 cool down.  I was apprehensive about today's workout, and almost cut it short before I even got started, but I got out there anyway after work and after warming up all of a sudden everything just clicked and I was able to really get in a quality workout.  I don't know what it is about running at night for me, but I always feel great, and tonight was no exception.  I was definitely firing on all cylinders.  Tempo was comfortably under 6:00/mi. pace, and while it was certainly a tough workout, it felt like with more work and a good taper I could maintain close to that pace for a marathon.  Much less forced than Thursday's BW.  Today's course was a little more flat than Thursday, but it still included some long, gradual grades mixed with a few shorter hills, somewhat like what I'll be dealing with the last few miles of TOU.  With a mile to go in the tempo portion I was definitely feeling the workout, but I felt like I still had more energy to give so I hit the turbos and flew the rest of the way.  Cool down was relaxed and easy. Only complaint is my shoulders were a little tight and my left knee was feeling a little sore.  Probably time to invest in some new shoes very soon.

Tempo: 58:30 (5:51/mi.)

Total:  1:31:54 (6:33/mi.)

Easy run.  Painful, slow.  That's the only way to describe it.  I'm surprised I beat the 8 minute guy.

59:55 (7:41/mi.)

Long fairly easy run.  Felt surprisingly rested and ready to go.  Green Canyon.  Hadn't done that trail in awhile.  Got some good paces going on after the turnaround, and felt generally pretty good the whole time around.  Jon's water bottle gift proved to be a great addition to my run as well.  It was nice not to have to guzzle water at every drinking fountain and still be dehydrated.

2:08:... (7:27/mi.)

Easy run late at night.

48:26 (6:43/mi.)

Long run on the River Trail/Wind Caves in the heat.  Did pretty well though.  

2:34:19 (7:21/mi.)

Easy run.  Providence loop.

1:05:33 (6:54/mi.)

Long run.  Ran a new route today including the infamous Landfill Loop with an out and back almost to Mendon.  Long flat run--perfect for a BW, but the legs were just dead for some reason.  I ran into Cody and it ended up being good because I'm going to be running a gnarly mountain run on Saturday and need to have legs.  Plus (I'm actually writing this in retrospect on Wednesday afternoon), Jon and I are going to assault Ben Lomond Peak tomorrow.

1:53:29 (7:05/mi.) 262 ft. vertical

Another 16 mile run.  Jon and I drove down to North Ogden and conquered Ben Lomond Peak.  3700 feet climbing.  Views at the top were amazing.  The trail was also surprisingly runnable, although rocky in places.  Even the steep 1000 foot final ascent to the peak in 1.5 miles wasn't too bad.  This was a really great trail and if it wasn't so far to get there I would do it often.  As it is I will probably do it again sometime.  Totally worth an hour drive on occasion.  It would be fantastic in the fall.  Stopped at Sonic in Brigham afterwards for a well earned greasy cheeseburger, and discussed the health benefits of cheeseburgers for runners.  This is one of the last runs I'll do with Jon, and that's unfortunate, but it was a good one!

2:40 (10:00/mi.) 3700 ft. vertical

Was going to run Stump Hollow with Jon this morning, but we got there and it was storming with lightning and lots of rain.  Neither of us was much relishing the idea of 10 miles in mud, rain, cold, and potentially getting fried by lightning.   We drove back hoping that Jardine Juniper or even the River Trail would be less stormy but with no luck.  Nice early morning drive up the canyon I guess, though.  Went home and went back to bed for four more hours of glorious sleep.  Haven't been getting a lot of that lately, but maybe that's a good thing to get ready for school.  haha.  Went running about noon and was only going to go 10 miles really easy, but my legs really felt surprisingly good today considering the high mileage so I went 10 at a moderate effort and then threw on a couple more at the end because I felt like it.  Still felt like a rest, but I will take it more easy tomorrow.

1:26:18 (7:11/mi.)

Easy day today. 

1:02:55 (7:24/mi.)

This was a doozie.  Got up at 4:30 AM, got ready and headed off to meet Jon and Cody at the start of the Green Canyon singletrack.  About halfway there I got a call from Jon about how Cody had slept in so I waited in the parking lot for them until they showed up about 5:25.  I get the on-time award for today, for once.  Drove up in Cody's Cherokee to the start of the Bierdneau trail and turned on our headlamps (thanks Jon, for letting me borrow yours and almost not return it) and started our trek.  The first section was nice.  Trail was steep, but runnable.  Once we ridgelined, the trail wasn't as good, but it was still runnable and we seemed to be making progress.  The views of the sunrise over Logan Canyon and of Green Canyon were spectacular, with the lights of Logan twinkling in the distance.  Rounding Beirdneau, the trail steadily deteriorated, becoming pretty rough and at times quite faint.  We continued northward along the top of the ridge headed for Mount Elmer.  Somewhere along this portion I started getting pretty tired, and by the time we could see Elmer I was starting to feel pretty worn out.  My lack of eating yesterday, the elevation, and the early morning were beginning to take their toll on me.  The final ascent to the peak was brutal on me, but the promise of the spectacular views and my pride kept me going.  At the top we took a much needed (at least for me) breather and took some great photos.  I ate my two granola bars as well, hoping to ward off the bonk.  Coming down the scree slopes and the very steep, rough trail proved to be more of a chore for me than coming up.  My knees, hips, and feet were aching and I had little energy or drive.  Returning to the ridge, we turned off trail to try to find and summit Mt. Jardine.  I kept up with Jon and Cody for the ascent, but coming down I was reduced to a plod, picking my way down the super steep weed-slope we chose for our exit to Green Canyon.  At this point I was pretty much miserable, and fell behind although I did manage to keep Jon and Cody in sight.  Finally, we hit the GC trail and the going was much easier, although it was rocky and still slower and more painful than I would have liked for it to have been at that point.  But it was a genuine trail, so I wasn't complaining too much.  Finally got down to the smoother section I had run before and began to open up the pace a little bit and started having fun again.  Jon and Cody were out of sight by now, but I knew the way.  They waited for me at the Yurt, and after that I guess the granola bars had finally kicked in and I was able to feel more fresh and keep up.  Trail was busy with bikers, but we finally made it to the car and I was never happier to see it.  What an epic run.  I haven't decided if I like the route or not (I'll withhold judgment until I feel better), but there is no doubting that the views were incredible and that it was a great adventure.  I think it was worth it.  It was also my last run with Jon until I pace him in the Bear 100 next month.  He's been a great training partner in dragging me out and showing me all the amazing trails and things there are to see around Cache Valley.  A great motivator and role model--everything a training partner should be.  I wish him the best of luck and happy trail running in South Carolina.  In his honor, I hereby dub this run the Jon Allen Memorial Trail Run.  It just might be epic, crazy, and tough enough to bear that title.  

4:17:01 (13:31/mi.) 5500 ft. vertical

Easy run today.  Got some good mileage for a Monday though.  My legs were stiff at first, but after warming up I felt surprisingly good after Saturday's death march.  I just ran easy without working at all and tried to focus on being efficient in my form and stride.  Weather was beautiful.  It was mid-afternoon, but temps were still in the 60's.  Fall is definitely in the air.  I could smell it today.  All the freshman were wandering around campus for their Connections classes looking lost as I ran by.  I wouldn't rather be anywhere but Logan right now.

1:29:00 (7:14/mi.)

BW #3

Long hard workout today.  17 miles total on the Young Ward Loop.  Warmed up for about 3.5 miles, then did 1 hour at MP effort for about 10 miles, then finished with another 3.5 fairly easy, although it didn't feel terribly easy.

1:56:12 (6:50/mi.)

Easy run.  Legs felt very tired and sluggish at first but I just took it easy and actually felt better after the run than before.  Also swam for 30 minutes today across Porcupine Reservoir to go cliff jumping.  Got sunburned too.  Tired, tired day.

1:33:00 (7:45/mi.)

Longer run out around Providence and River Heights.  Included the last 3 miles or so of the TOU course.  Nothing spectacular, but felt pretty good.

1:51:03 (6:44/mi.)

Internet has been down for a couple of days (gotta figure out what the deal is with that).  Moderate pace today.  Felt pretty good, considering I'm on track for a huge mileage PR this week.

1:21:16 (6:36/mi.)

Long run with Cody.  Right Hand Fork, up Willow Creek to Temple Fork, then crossed the highway and ran up Blind Hollow and down to Tony Grove lake and then back to the car which was parked at Temple Fork.  Felt much better than last week.  Beautiful run.  Blind Hollow was really pretty, as was the rest of the run.  Early morning run though.  I was pooped.  I'm writing this Sunday night and I'm still tired from all the early mornings lately.

 3:40:00 (10:28/mi.)

Easy run today.  Definitely still feeling last week's mileage, but less than expected.  

1:06:45 (7:20/mi.)

BW #4

15 mile tempo workout.  Pace was fast, not sub 6 but fast, but the good thing is it didn't feel nearly as hard as I was expecting.  In fact I had more energy the last 3-4 miles than I expected and was really able to turn on the jets.

1:32:33 (6:10/mi.)