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Day off. Still recovering and everything hurts from boot camp.

Everything stll hurts from boot camp so I decided on the treadmill at work in case of any discomfort. I felt surprisingly good so I think the day off did the trick! Tacked on additional .3 or so given the slow mill.

Emigration canyon run up to little mountain with Kotter. 7:00 pace up and 6:28 overall. I was struggling on the steep part going up more than usual - legs felt ok but I just wasn't feeling too spry. A tough it out kind of run.

Sunday crew run with Allie, Birthday Boy, Fritz and Nate. Nice morning. Tacked on almost 4 more around SHP with Fritz.

I left my salad at home so I ran home ate the salad changed shoes and came back to work. I only had my watch for the run back to Research Park and that was 8:00 average. Legs felt a bit sluggish but it was also warmish.

Recovery pace along BST and up dry creek a little way. Just over 45 minutes total.

AM

6 Easy with James on the JRP/legacy parkway. Waking up at 5:20 was quite a shock but a perfect morning to run with temps in the low 40s. Threw in a few strides.

Lunch

Had to stay close so a treadmill run. Warmed up two and did four at "5:42" (+15-20 seconds/mile). Cooled down one. Probably close to MP but I'm not counting it! My assistant got to see me shirtless so maybe that stays on despite the poor ventilation. About 45 mts total.

Lunch run on the BST with Adam. Felt good. Lovely day.

Wowzers! The rain relented and there was a beautiful opening for a run. I went out with Adam and we saw the storm returning as we headed back north on the BST near emigration. It was dark and ominous and it slammed us pretty good. I hurried back to the office getting belted by small hail pellets. Our receptionist was sure I was a goner and her face was glued to the glass looking out for me. Got in just over 35 minutes. I considered finishing on the treadmill but I was soaked. No reason to suffer in the offseason.

Registered for the DesNews Marathon today. Not a goal race other than the goal to finish third.

Muddy Jeremy Ranch Road run with Fritz, Matt, Jake, Nate and Chad. Chilly wind but otherwise very nice other than the company. I hurried the last bit to beat the 7 minute guy.

Lunch run with Nate and Adam. Slow BST wanderings.

Enjoyed a nice day off yesterday for Mother's Day.

AM

6 with James. A little chilly for 40 degrees with the overnight freeze. Rose Park out and back of death.

Lunch

Ran down and did the law day 5k as a tune up for the same race on Saturday. I got it wrong because I hit 3 miles total. It's a rough course going up 235 feet in the first 1.3 miles then winding back down all through the U campus. I did 6:13, 6:00, 5:31 for the three miles and I am counting them as marathon pace. Wasn't feeling that strong but it was the right pace for today.

Didn't get out until 8:00 today. I let dinner settle for a bit and went up memory grove from home.

I decided on a fast memory grove mile down that I created on Strava. I hit it in 4:49 pace. 4:53 overall so I must have measured the segment just a tad long. It was good enough for a course record edging out BVB and Frtiz from the SL races a few weeks back. Game on. Garmin had a 4:47.5 with a 206 ft drop. My outer left foot was on fire at that pace in the Go Runs. 

Did a West High lap in 72.8 on the way back home. Felt good despite the food rumbling in my stomach. 45 minutes total.

5:45 am JRP/legacy parkway run. 7 with James. Wonderful morning runs this time of year. Feeling pretty great. Excited to see how folks perform at Ogden.

$20-$50 pay out to purchasers of Vibram Five Fingers. #lawyersdoinggoodthings

BST with Adam and Nate. Warm but tolerable. 8:39 average.

Running the Law Day 5k tomorrow. Plan is to average 5:40 uphill and 4:50 downhill for something in the low 16s. We shall see.

Law Day 5k. First goal was to be the fastest lawyer. I did that by six seconds and won a gavel. Second goal was to go 5:40 up and 4:50 down. Epic fail. First mile 5:43 (112 ft up), second mile 5:55 (net 80 up), third mile 5:28 (177 down) and 5:02 pace to the finish. My legs never felt great. Not an easy course with a 230 ft ascent before descending but more than anything I just never felt strong. I led the race until about mile 2 and then a guy passed me and beat me by 15 seconds. Perhaps I left my fast mile at memory grove on Wednesday. The start was botched with the guy gaveling before we got to the start line and I basically got a running start. Didn't cool down but I will probably get out for another run today.

Liberty loops in the wood chips/grass with Jake. Nice morning but I did get more thirsty than usual.

Adam BST lunch miles. Cooler than expected with a nice breeze.

AM

6 on JRP/Legacy Pkwy with James and Acorn. Still loving these am runs.

Lunch

8 Sunnyside way up. Started just below the zoo from my car after a dentist appointment and ran up 4 miles (about 1/4 mile past the fire station). Decided on something fast on the way back but I again forgot that these Skechers burn up on me. Also, it was warm and there was a headwind down the canyon. That's all the excuses I can muster.  So instead of four fast miles down, I did 3x1 with 1/2 mile rests in between. The miles were 5:19, 5:30, 5:14. The first one really sucked, but that was likely due in part to the waffling regarding what to do (abandon altogether, keep going, slow down, do intervals, etc.). The middle one I was lost and the last I was determined (and had the most downhill). The downhill averages about 140 per mile for that section. So that was lunch.

My first time ever to Mt Wire above my office. It's almost 2000 ft and 2 miles from George's Hollow. Temperatures warm but not hot and some shady spots and wind as we got higher. My calves were screaming on the way up and my quads were beat on the way down. Overall pace of 12:32.

AM

Another early run with Adam and James. 7 total from the same spot but this time to N Temple.

Did a balance and core routine at lunch. Warmed up two and cooled down 2 but couldn't help adding in 8x30 seconds at "5:00" pace.

Went with James C, Hille and a non blogger Scott down to Orem to meet up with the Utah Valley crew. Some Ogden crew was there too and we stuffed 13 of us in a van and started about two miles after the Utah Valley Marathon start. It was a gorgeous morning and it was nice and cool with some recent rainfall. I ran with various folks during the run and started a bit of tempo with the faster guys but my legs never felt good. So four in 5:46 avg and then 7ish for the rest of it. Still doing Jeremy Ranch on Monday so I didn't want to destroy myself. But I do wish I had my A game for a good run with that group. Averaged 6:39 overall.

Jeremy Ranch Road with Jake, Rob, Fritz and Collin for 14.5 and James C and Hille for about 9. Felt better than Saturday so taking the day off yesterday was probably the ticket. 7:09 pace total. I hope to get up there a few more times this summer.

Wasn't sure if I should run today. I am going to start my next marathon cycle for TOU next week and I am considering some type of down week since I haven't been feeling awesome lately. Maybe more PT on the left hip region.

Of course, part of this is that the weather is in the mid 80s and that didn't sound too pleasant. So a PT session with 2 up 2 down like Friday? No, I should be doing PT in the evening instead of drinking beer. And so I went outside and ran down to the U track. I tried to stay on soft surfaces mostly and experienced the following types of terrain on my run: grass, concrete, asphault, dirt, rock garden, wood chips and track. I did 8x100 strides on the track and they didn't feel awful. I was hot but I wasn't burning up unlike my Skecher's which are tearing through with 230 miles on them and become a heat conductor at 5:30 pace and below.

or um...

7 easy with some strides at lunch. Felt fine.

AM

5:30 run with James (C) and Adam (C). There is another Adam and another James I may run with, but not in the am. 75 degrees at 5:30! Nice 11th ave/2nd ave loop.

Lunch

7.3 with Adam H around the BST in his "figure 8." I was feeling sluggish. Couldn't be the heat. These shoes now have 650+ miles and they still feel great.

Wanted to run with Mark Payne and he was running with Lloyd Hansen at Sugar House Park. I got there and was surprised to learn Mark was doing 3x2 miles at 6:00 pace in the late stages of his UVM prep. Weather was mid 70s but it felt quite warm. We warmed up with two laps of the park and got into it. Lloyd has a two mile out and back starting at the base of the east most hill and going clockwise and turning into the dead end road in the center of the park and back. Lloyd was doing the first and last 800 of the run with us. Clear as mud.

I haven't done any formal workouts since before Boston so I had no idea how this would go but it went really well. From memory, first miles were 5:31, 5:40. Second two were 5:45, 5:46 and the last two were 5:49 and 5:51. I felt strong throughout and never really labored breathing. My legs didn't have much pop in them but they didn't really fatigue either. So a surprsingly good workout out of nowhere. The only reason the reps slowed down was we were trying to dial it back to 6 but couldn't help ourselves. One lap to cool down. Nice guys those two.

AM run with James and Adam from the usual Redwood spot. One of us was five minutes late.

Mueller Park loop with Fritz and Collin. A good effort but not crazy. 8:30ish going up and 7:42 total for the loop. Before I got to Rudy's Flat, Fritz doubled back and we went back a bit for Collin so it wasn't a perfect loop. Very fun run. I felt pretty good the whole time. My quads pooped out a little in miles 5-6 but I recovered well enough. Soak in the creek and otter pops to finish the run off.