Run fast

Road up Millcreek Canyon.   I was dying at the bottom but felt better towards the top.  Coming down is always a fun time.

Very slow.  Ran from parking lot on Wasatch Blvd, up Millcreek Canyon, left turn up pipeline trail, left turn to top of Grandeur Peak, turned around at peak, back on same trail and then added a few mile going out and back on pipeline.  

Ran from 9th east through Tanner park and up 3700 east above Wasatch Blvd.  Since I was so slow going up I had to work harder than I wanted on the way home to get under a 7 min pace.  Last mile in 5:40, 6:59 average pace.  It made me tired.

Physical fitness test.  Had to run 300 m and 1.5 m.  300 in 45 secs and 1.5 in 7:54.  Probably could have done better but I did much better than what was required.  Oddly the average person doesn't train for distance. :)

Ran from 9th east, through Tanner Park, and up into the hills. Faster on the way up but wasn't very speedy on the way down. ~7:20 pace.

Road up Millcreek then to the zoo.

Hilly run in Montana in my new trail shoes.

Swam across the lake and back.  First swim in a year!  

Another run up the mountain.  Feeling pretty good for Pikes Peak on Sunday.

Pre race warm up

My goal was to be within 45 mins. of Matt Carpenter. He beat me by 45:11..close enough. The guy is a freak of nature. He is 45 and dominates everyone. I think he beat me to the top by 36 mins and then he beat me by another 9 mins on his casual decent. What is crazy is that his ascent during the marathon was faster than any of the times in the ascent race on Saturday and the guy who won the ascent on Saturday is on the TEVA trail running team.

I was happy with my downhill time of 1:34 because it was competitive with everyone except Matt and #2.  Where I lost time was on the ascent.  I just haven't done enough hill and bike training to sufficiently build the quads and the altitude didn't help.  Apparently at that altitude there is 40% less oxygen then at sea level. I suspect Salt Lake has about 10% less (need to confirm that).  I think if I put in some 4 hr. hilly bike rides and ran more in the mountains around here I could take off at least 10 mins.  

The crash might have something to do with the garmin showing 25. Or maybe the garmin also didn't like the altitude and those huge steps at the top

Stationary bike at the gym.  Felt good in the morning but very sore and tired in the afternoon.  

I can run again.  Great.

Road to Little Dell over Little Mountain and back.  Some guy hopped on my wheel on the way up immigration and it took me about 10 mins to drop him.  I wasn't planning on having to work so hard but I guess I am glad I did.

1:50.  About 17.5 mph.

I had no plan when I stepped out the door but after a mile warm up I found myself running up 33rd South.  I ran to the top from 9th East then north over the freeway and back down through Sugar House.  My extra mile in Sugar House park paid off because I found $1 in the grass.  Maybe I will run extra miles more often. 

I felt surprisingly good.  Paved hills at 4500 ft. simply don't compare to 15% grades at 12,000 ft.  I guess I need to run faster.  Average 7 min/mile.

Didn't run too hard because I have my fantasy football draft tonight.  

Tried out a new pair of lightweight trainers/running flats from Nike.  Surprisingly they provided plenty of cushion and the light weight felt great.

5 miles on treadmill 

Somehow ended up at the Highland track so I decided to do some tempo running.  The new surface is great but the fumes might be an issue.  Beware.  

Road from Sugar House to the top of Little Cottonwood. About 3 hrs and 16 mph.  I considered turning around at Tanner's Flat but luckily I caught my wind at a relatively flat stretch of the road and then felt great the rest of the way.  Coming down was a little sketchy.