Well, that was a depressing thread...Erik, very glad and relieved to hear that Colby is doing well. Jeff, I hope the same is true of your brother. Brothers, I've found, are best kept in a neighboring city so you can administer aid discretely and administer ridicule conspicuously. I do hope all prognoses stay positive.
July 7-13
250min (~35mi), 5 days, 70+min LR, 3xlifting. Some mostly pretty alright running this week. Friday's 30min was a hot & humid drag, but some longer, cooler morning runs on Saturday and Sunday restored some limited faith in my fitness. Saturday brought company in the form of Lifetime Fitness Triathlon bikers. Sunday brought company in the form of my Slab City Brother and two new Slab City brothers. It's one thing to start it with a positive jam, and another thing to carry on through; those sing-along songs were sort of our scriptures.
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Thurs: Spring Creek trail w/ Lori, 1:14:44. Seeing as it's the sort of trail that goes uphill forever, we actually hiked a good chunk of the way out, and she's a way better walker than I am which left me panting and trying to keep up. I was then thoroughly schooled on the way down. Yet, it ranks near the top of the all-time best runs ever. Absolutely perfect evening, beautiful trail, and unparalleled company.
Fri: Easy 1/2 hour around town. Nice and slow.
Sat: Tin Cup Challenge marathon, 1st, 3:12:56 unofficial. Had no interest in running faster than necessary, but the cool thing was that my friend Trevor (not that Trevor, though it would have been awesome) was running and as we got moving along and chatting he settled on trying to break 3:15. We dropped Neal, who's pretty nice at life but didn't have the running legs today, after 8 or 9 and ran together to 23. The 1/2 mar, 10k, and 5k were all finishing at about the same time because of the staggered starts, so I started chatting with somebody that we were passing, and that person picked up the pace before slowing down, and Trevor fell off at that point. On the plus side, this guy Rick from Jackson took over and pulled him in to a 3:14:45 2nd place finish. Overall, it was a pretty fun time that is now being capped with some bar studying, which is nice :)
Long run in the park tomorrow could get interesting as I developed some toe blisters over the last couple days. It should be alright though, I imagine. Bedar.
Week of July 14-20
70 miles, 1 wkt, 18 LR.
Another solid week. Hills on Wednesday went OK, but it was hot again, and I stopped after 5 of them. Also, I got water at the fountain after the third, and that appears to have messed with my rhythm or whatever. 2:42, 2:40, 2:40, 2:44, 2:40. I'm not really looking forward to running up that hill during the TC10.
Other run of note: long run on Saturday. Down around Nokomis (not Lifetime Fitness, but some other tri going on again this week), back up the river to Franklin and home. Noticed someone running up Summit carrying what appeared to be an Olympic-style torch, but I didn't think to go ask what was going on. Maybe someone needed a campfire lit or something. Anyway, by the time I got back to the river around mile 10 (and had marked miles) I was running steady 6:15's. Miles 11-16 were 6:15, 6:16, 6:12, 6:12, 6:14, 6:11. I then tried to pick it up for the last two miles- following the marathon course instead of following the river road all the way to Summit. That lasted for about a mile up past St. Thomas in probably a 5:45 effort before I canned it and jogged home. The good news is how easy the 6:15 steady pace felt. And that I've got another healthy week of solid training under my belt.
Good news: my brother is fine, and the docs have determined that the procedure isn't urgent, so he'll be getting it sometime in the fall.
Training was a little rough this week. Wedding festivities really took the snap out of my legs. I'm convinced that a social life is worse for running than a career.
W: State capital and back. 12 miles at about 7 min pace. Heat killed me.
TH: 6x400 at 68 seconds, 100 jog, at Mac. Was going for 12, but lightning and pouring rain convinced me to run home. Another easy 6 in the afternoon.
F: Both sides of the River Road. 12 miles, 6:45 pace.
S: Hangover
Su: Summit to River road, 9 miles, 59 minutes.
M: Felt a sudden urge to run in the arb. Did upper and lower, plus some hurdles and 200s on the track.
I just decided that my goal for the fall will be to peak for Club Nats in December. Will anyone else be in Spokane?
Great to hear Jeff!
Out here in the hills, things are going well. Went for 6+ hours in the Park on Sunday, which felt great. Parked at the new interpretive center, then rolled around the new Phelps Lake trails, which are gonna be sweet tempo material this fall. Then went up Death Canyon and took the trail towards Static Divide. Made it most of the way up, but there was a steep snowfield and Cole had enough vertical logged by then for us to turn back. On the switchbacks outta Death, after about 5 hours, my legs really started feeling good and it was nearly impossible to slow down. Haven't had the feeling in a while, even though it was a downhill. In any case, simply fantastic company for that one.
July 21: Easy 31 mins in town--out the dirt road near the high school and back. Felt real good, but had some shit to take care of. My body forced a 3 hour nap on me after work, which I guess I accepted without too much of a struggle. I did wake up at the beginning and end of each trusts lecture though.
July 22: Track in Jackson. Short warmup, 4 x 800 2:41, 41, 40, 40, full recovery, stupid-hard ab workout for a cooldown. I'm actually feeling, like, really good right now. I think I'm turning the corner in terms of altitude which is nice, but I'm starting to feel more normal again too. Which is nice!
Week of July 21-27
So far: 50.5 miles, 4 days, 1 wkt, 20 LR.
Going on vacation tomorrow, so posting now- the big runs for the week are done. Another 20 miles or so and a day off should finish off the week.
Fartlek on Tuesday went fine. 3 minutes on, 2 minutes off for about 5.5 miles. Then 20 miles on Thursday morning. Felt kinda flat, probably since the hard days this week have been packed into the first half of the week. Decided not to push the pace, and was quite surprised to see a 6:30 split when I got to the marked miles. Ran consistently between 6:35-6:38 for the next five miles or so, until a group of roller skiers decided they'd try to pass me. That went fine, and I didn't try to race them, but they slowed way down on the uphills, so we went back and forth quite a bit. So those miles were a little faster, but not intentionally. Also saw Jill on two separate runs this week. Doesn't get much more awesome than that.
July 23: 1:50 @ Targhee. Uff-dah. That's a damn hill. And Z & Wray decided it would be a good idea to do 5 x 2 mins on the trail up Fred's (top of the downhill area). Woof. Survived, then scooted over to Mary's Nipple--my favorite place in the whole wide world--then scrambled up the ridge to the top of Peaked, back down, and then Cole wanted another 300 feet of vertical on the day. . .and we ended up with an extra 1,000 I think. Altimeter watches apparently don't refresh constantly. Oh well. Followed that up with one of the best meals I can remember over at Lori's place in Jackson.
July 24: Slept in a bit, so we compromised and Lori drove me to the Old Pass Rd and I ran up (45 mins) and down (15 mins) to my car at Mail Cabin Canyon where I'd left it the night before. A tough 7 miler without the benefit of the 8 mile warmup from Jackson that I'd planned. It worked out though.
Gotta check some dates, but Club Nats in Spokane might be the same weekend that I'm planning to race in Tuscon. If Spokane is the weekend after Tuscon, I'd be willing to coordinate some Slab City Raceaj out in these parts, but if they're the same weekend or Club Nats comes first I'll have to say the nay-no to that. bedar.
ya biz. i heard an exum dude died out on s exum ridge? b careful with yr shenanigans.
July 25: 28:49, easy out n' back on the dirt road by the track. Decided to study some.
July 26: 35:59, trail thru Creekside Mdws then a loop down to the land trust and back. Trying to avoid the good runs so that I don't end up going for 4-6 hours. Which sucks.
Big ups to Lori for finishing in the top ten women at this: http://www.wasatchspeedgoat.com/wasatchspeedgoat-race-application/ Also big ups to Cole for throwing down at Speedgoat in spite of being out here from Ohio for just a week before the race. Yikes. I might be ready for that by next year. . .but I kinda doubt it. . .
No worries Hools, it's cool.
July 27: 35 mins of jogging and I'm off to Boise! Three short days and then no more trading runs for studying!!!
good luck.
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