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Idea was 5x800 at 3:05-3:10. I got to the track a bit late and it closes at noon, so I only got three in. I also felt a bit tired after running long on Sunday rather than Saturday. I considered putting speed off until tomorrow but stayed with it to my detriment. Splits were 3:02, 3:07, 3:10. 40 minutes total.

After this current mini-cycle for a half mararthon (going to do Haunted in SL on 10/20 rather than Provo on 10/27) I am going to reassess everything. From what I've been learning, that's probably going to mean less speed and more long slow miles from now until February...

Felt flat and took Tuesday off. First time in bigger Kinvaras just arrived. Feet felt fine.

I messed up my treadmill tempo and had a longer warm up and shorter cool down but overall it worked ok. Still 55 mts 8 miles.

Int Distance	Total Time	Speed
0.125	1.21	6.2
0.125	2.27	7.1
0.125	3.31	7.2
0.125	4.34	7.3
0.125	5.35	7.4
0.125	6.35	7.5
0.125	7.34	7.6
0.125	8.31	7.7
0.125	9.27	7.8
0.125	10.22	7.9
0.125	11.16	8
0.125	12.08	8.1
0.125	13.00	8.2
0.125	13.90	8.3
0.125	14.79	8.4
0.125	15.68	8.5
0.25	17.42	8.6
0.25	19.15	8.7
0.25	20.85	8.8
0.25	22.54	8.9
0.25	24.20	9
0.25	25.85	9.1
0.25	27.48	9.2
0.25	29.09	9.3
0.25	30.69	9.4
0.25	32.27	9.5
0.25	33.83	9.6
0.25	35.38	9.7
0.25	36.91	9.8
0.25	38.42	9.9
0.25	39.92	10
0.25	41.44	9.9
0.25	42.97	9.8
0.25	44.53	9.6
0.25	46.13	9.4
0.25	47.76	9.2
0.125	48.59	9
0.125	49.44	8.8
0.125	50.32	8.6
0.125	51.21	8.4
0.125	52.12	8.2
0.125	53.06	8
0.125	54.02	7.8
0.125	55.01	7.6

Drove down to Jimmy John's and grabbed a sandwich then ran through downtown to State Fair Grounds and back. 47 minutes.

I work at Huntsman at the top of Research Park so there are either rolling trails or I run off a hill to go anywhere. Often I drive off the hill and get a bite somewhere and then run near there.

I often run through Matheson State Park on my way to emigration canyon or Wasatch Blvd but it has never occurred to me to do my run there. Its about a .75 mile L-shaped loop where you ascend 50 ft then descend 50 ft so a nice gravel loop that's neither flat nor steep. 47 minutes.

From home to Jordan Pkwy and south to about 2800 S I think a bit past the Redwood bridge. 1:00:18 out and 56:14 back. New shoes felt good and it was good to go out at 6:15 am and stay cool. I think it was 30s whole the whole time!

4x1600 at Liberty Park. Trying to stay between 6:30-6:40 which is my goal half pace. Splits were 6:36, 6:33, 6:30, 6:36. .25 mile active recovery. 42:39 total.

Matheson looping. 46:53. Legs a bit tired.

60 minute treadmill tempo at work. 7.1-10.5 speed. Felt strong on the 5:42 quarter mile. 

Schedule said 6 easy. I decided to run down to Sunnyside and do the tough 3 mile portion of the Haunted Half up to 11th Ave. From there, up the hill to BST and back to work along BST.

70s and 750 ft of climbing so tougher than I set out to do. 54:04.

Going to Cabo tomorrow for five days so I got up early today to do a long run this morning. Not early enough, so I cut it two miles short. May do a few on the treadmill at lunch.

Ran from home up through the university to federal heights blvd to run the last 4.1 of the Haunted Half. The climb from home to that point was pretty significant - about 750 feet over four miles so that was a bit tough. I ran the 4.1 a little faster than the rest (about 30 mts) and then eased home. 80 minutes with 850 ft climb.

Los Cabos vacation. I had free time so I tried out the treadmill. Older but adequate. 24 minutes.

4.5 on the beach at a 9+ pace. Beautiful but slow moving. 1.5 at 6:40 on the treadmill.

1 easy, 3 pace, 1 easy on the treadmill. Hot and humid. Total 35 minutes. We had a hurricane just miss Cabo but we experienced two days of rain and strong winds today. Not the vacation I was envisioning.

No time today so got in a quick run on the treadmill. 21 minutes.

1 easy, 1 pace, .25 cool. 16:00 total on treadmill at work.

Tomorrow's plan: 6:24, 6:30, 6:36, 6:30, 6:30, 6:30, 6:30, 7:06, 6:54, 6:54, 6:42, 6:24, 6:30, 45 seconds to finish for 86:45 total. I'm hoping to stick to this carefully so we'll see.

The course said it would turn left on Campus Dr. and go down Ft Douglas Dr to Mario Capecchi. Instead, it continued and went up toward Red Butte Canyon and then left on the parking lot that takes you toward the cancer institute (I guess its called N Campus Dr). You then turn left on N Medical Dr. and descend from just west of the Cancer Institute parking. It gets back on track where Mario Capecchi meets Medical/N Campus Dr. So that was more hill than expected to ascend up to N Campus Dr. I think they compensated a bit by starting the race right at the big bend of Emigration Canyon rather than up Pinecrest Canyon Rd. That swaps some downhill for some uphill. Overall though the distance was 13.09 on my Garmin so just about right. Also, the time as I ran across was 1:26:08 which was too fast and my watch said 1:27:28 when I crossed. I believe my official time was 1:28:08 so I'm not sure I'm confident about the timing for the race.

With that intro, I did pretty much as planned. I resisted the urge to sprint down Emigration and kept right on pace through mile 7 averaging 6:29 through those miles. Then miles 8 and 9 hit with the hills running across the U and those were 7:17 and 7:20. It wasn't much better through Federal Heights and up to 11th Ave as I recovered from the hills and the next two were 6:41 and 7:00. By this time my legs were starting to cramp, particularly my inner calves and I didn't feel too zippy for miles 12 and 13 which I wanted to run in an average of 6:27. They were 6:50 and 6:22 respectively and then 31 seconds to the finish line.

Overall an aided PR on my third half of 1:28:08 officially I think, so I am happy. My splits are Garmin.

Now for winter base training! Goal is consistency and building to 50 miles and six runs per week. Unless I learn to get up early, I will never be able to run much more than 50. So that's a big goal going into next spring.

Recovery run. Quads are sore but everything checks out otherwise. In West Weber by the parents in law. 43:20

Treadmill at work in 46:48. Quads still sore and the rest of my legs are a bit tender but no areas of concern. Overall, I am feeling great.

Loop from work around the zoo down Wasatch to 13th S to 19th E to Sunnyside and back up to work.  425 ft climbing 47:23

Legs are feeling better today but not pain free. A bit of pain on upper left leg that I think should go away. Right hip sprain pain is back. Nothing feels alarming.

I am still wearing shorts so I thought it would be pretty cold but I felt great today. I decided to put my runkeeper on kilometers and run a 10k for some fun. I don't have a great sense for km pace vs mile pace but I was aware that sub 4 was fast and 5 and up was slowish. I ended up pushing the pace a bit and averaging 4:29 per km so I stayed right in the middle.

Run from work through Matheson St Park and up Emigration with a 5k turnaround. Averaged about 6:55 on the downhill and 7:30 on the uphill. 44:59

If I believed runkeeper, I climbed 887 ft but I'm guessing it counts every bob of the head. Other maps put it at 466 which sounds about right.

I thought I'd run 7 but the runkeeper did one of its weird nonexistent deviations. So it was a little under. I felt pretty quick but some nagging hip and glut pain were sort of concerning. Couldn't run at work yesterday or today so the run got pushed to this evening. 52:40

Afternoon run around 4:30. From home to work to BST to 11th ave around Memory Grove & capitol and back home. 1:40:12 probably 700 ft of climbing - runkeeper says 1627

Easy run from home up to the capitol around Bonneville Blvd down Memory Grove to the Gateway a couple laps at West High and back home. 48:18 probably 250 ft of climbing

 Felt a bit sluggish after afternoon run yesterday and I have a jagged toe nail that cut up my toe and made my sock very bloody on the runs yesterday and today. 

159.66 miles this month so far is an all time record for a month so far  

Treadmill at work. 1 warm-up; 5 at spring marathon pace (6:40); 1 cool down. 48:01 total

The idea for winter base training is to do four easy runs including long run (7:30-7:50) one moderate run (6:55-7:15) and one hard run with warm and cool (6:20-6:40). As a modification, I may stay on the slow end of the hard run range and try to increase mileage every week to where I'm running my Saturday long run at that pace every other week with warm and cool as the hard run for that week.

My Kinvara 3 9.5 EE are probably a bit snug and I've had blistering and bleeding a bit on my right toes (hopefully clipping a sharp nail and band-aids will help). I broke out the PureFlows to give the toes a break. The shoes are a bit bulky (not to be confused with supportive) but they are definitely the most injury free shoes I run in.

From work north on BST 1.2 miles up Dry Creek and back. 1000 ft of climbing and it felt warm at about 65 degrees 50:50