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BST north with Adam up dry creek. Met Nate on the way up and he joined us for about 70% of the run. Perfect day - tons of people out. 65:34 total with 1100 ft up.

No run today. Went to the HCF gala on Friday and didn't have the kids Saturday morning. I woke up at 9:17 am. I think that's the latest I've slept in since having kids. But too much to do and a nice run planned for Sunday.

Did a Mueller Park loop with Adam. Started at the trailhead and went down north canyon and back along Bountiful Blvd. It snowed the entire way but it was not very treacherous. A wonderful trail and the perfect time to run in the new fallen snow. 1:55:34 with 2000 ft up.

Left around noon with a light snow. Considered a work out and did 4 laps in 5:54 but decided it was the wrong day. Meandered back up to the office and did a .5 mile warm up to get my temperature back up. 48:09 for the run with 400 ft yo and 3:10 for the treadmill. Feeling blah. I was hoping daylight savings would put a spring in my step, but it was kind of a rough weekend.

I was indecisive about whether to go outside or not but I had some extra time so I decided on a long trail run in the slushy snow. Headed up dry creek to about 1/2 mile past the five points and then came back. Lots of snow, slush, puddles and mud. Luckily no falls but a nice slip where I foresaw cracking my skull open. A very beautiful day. 1:40:22 total with 1800+ ft up.

Heartbreaking.

No run today. I didn't want to go outside and I did one minute on the treadmill before deciding to go to Red Buttte Cafe for lunch. My second longest streak of days ended last Saturday at 24 and now my body wants a break I think. I was going to push for a nice time at the Saltair Half but I think breaking 1:18 is a fine goal. Can't cover up shortcomings on a flat boring out and back.

Easy BST run up dry creek with James. 1:00:06 total. Nice and cool with the sun behind the clouds. Still feeling a bit blah.

Splits: 8:16, 7:43, 8:19, 9:20, 6:48, 7:48, 7:58, 3:50.

Easy up emigration and back. Did 8x80 step Murphys on the way down. I was going so fast on the 5th one I stumbled and nearly fell forward. I watched on one of these and it was about .08 miles. Warm! 68:41 total with 700 ft up.

Just looked at the garmin and it says I hit a best pace of 3:43 before stumbling.

Another 20 miler on legacy parkway with Fritz. We tried to recruit some folks and it was not in vain as Zak showed up to run with us. Beautiful morning. We averaged around 6:30 on the way out with 6:17 for miles 5-10. At the turnaround we split up and did some marathon pace tempo. I did 3 in 6:02 average and then slowed down to 6:55 pace. Fritz and Zak found me a bit before 18.5 and we finished together.Last two were 6:38 and 6:30. 2:11:08 total for me for a 6:33 average. I was a bit sluggish today but I can feel underlying strength and a progression in fitness. No more long runs in the Fast Witches. My feet were tired by the end of the run.

Easy from home around downtown up H street to 11th ave around memory grove and home. Another perfect day. 52:05 with 550+ ft up. From H and S Temple to 11th ave is 370 ft in .85 miles.

Ran to meet Adam but he was held up. Decided to take a day off. I tweaked my hamstring last Friday sprinting down emigration and though there is no pain, I am thinking there is no harm in resting it a day or two with the half coming up Saturday.

Met Adam at lunch for a short tempo in anticipation of the Saltair Half on Saturday. Idea was 3 at 5:49.9 which is my target pace. We warmed up 3 and then did 5:48, 5:43 and 5:45 on Wasatch Blvd. There are some minor manageable small hills on this route but it is generally pretty honest. There was a bit of a headwind at the turnaround. At 2.5 I was really working to hold pace but I made it ok. I forgot to bring some faster shoes so I wore my brooks which are my back up pair at my offce. 1:07:33 total.

Not sure what to expect on Saturday. Still feeling pretty ho hum about running currently.

heebie jeebies - I know this spot well. She must've been playing with her phone.

Easy with Adam at lunch down BST and up emigration. The wind was freezing in shorts and a t. 1:03:56 with 850 ft up. Goodbye warm weather.

Easy with Adam at lunch. Went a little shorter and ran in a light sleet most of the way. 54:10 with 550 ft up.

Rather than a time goal, I am hoping for some attrition tomorrow to get me into 5th place to make my money back.

I was excited for this race six weeks ago but I think my body wanted a break and so I didn't do any preparation for the race like I had intended. I still got in some good long runs but I haven't done anything in the threshold range until Wednesday's 3 mile primer. Then with the weather predictions turning I no longer had any real desire to do the race. I think in the future I will make sure that November and December are truly an off season. I am going to treat the next six weeks this way other than taking what comes in terms of the weekend long runs.

I met Mickey on the warm up and he said he'd go my pace for a bit. Warm up was about 3.1. I worked with Mickey for the first 5 miles and they were the best miles. 5:47, 5:47, 5:46, 5:47 and 5:51. My breathing and legs felt great so I was encouraged by this at this pace.

When it became apparent that I was no longer going to run in the 5:40s, Mickey was gone. So, on my own for the rest of the race. The weather got worse as we ran with varying cross winds, head winds and precipitation. Sort of a cross between rain and sleet. I was not enjoying it at all but I fought the urge to give in altogether and coast. Next 5 were 5:57, 6:01, 6:09, 6:09, 6:10.

During the 11th mile, my legs got really numb and together with a soaked shirt I was freezing. I really let up on this mile - 6:33. The weather improved slightly going southwest back to saltair for the last 2.1 and I felt pretty good so I was able to stop the downward spiral. 6:16, 6:02 and 5:48 pace for the last .1. Little did I know that Walter had taken a bathroom break and was gaining ground on me. I held him off by not checking out luckily.

So a forgettable race. Cooled down alone 3.1 and I was so wet and cold. At the awards ceremony, I didn't get anything because my time didn't record. It was a $10 check and some goodies so not a big deal, but now I have to self report my time which is annoying. After being accused of covering my bib, he said it must've been the wet rain that did it. Oh well.

Now to settle down for a long winter's nap.

7 liberty loops with the sunday crew. Our distances varied based on being inside, on or outside the woodchips; how much arm swinging and swerving we did and rounding. Warmer than I expected and nice on the woodhips. 1:16:18.

Another wonderous fall day. Easy with Adam winding around the BST up by work. We averaged around 8:45.

Treadmill miles. Then some PT. Rain rain go away.

Easy 19thE/15thE loop with Adam from work. 7:50 average. A little on the cold side but nice after four miles.

Easy miles up dty creek with Nate. It was wicked windy at my office and along the BST but much better after HCI. 7:42 avg

Treadmill. Warmed up almost 8 minutes then 20 minutes at 5:42 and a 2 minute cool. Some Coach Jay warm and cool. All at a 1 incline. Heart rate was low 150s so I am calling it marathon pace.

I had a lunch errand and got this in at the end of the day. So sad to not have gone out to get impaled by something in the wind.

Easy starting at memory grove and looping around the U and liberty with Jake, Fritz, Nate and Adam. There was an allie sighting in the park. Also an australian football club. 7:35 average.

Cold turkey primer. What a beautiful week we have in progress. I did a fun run up emigration. After 3 warm-up miles (including 2@6:56 going up the canyon) I did 1.75 miles up at 6:01 pace (about 225 ft up) and then turned around and did another 2 going down at 5:43 pace (wasn't really pushing it; sort of recovering for the first 1/2 mile down from the uphill). Tailwind going up the canyon. Averaged about 5:51 for the 3.75 miles which gives me a 21:51 cold turkey (which has more climb and descent).

During the cool down, I decided to drop it to 5:00 pace to see how that felt. I think my hamstring is getting better but the pain is not gone. It had a flare up in the same general area but not the same exact spot that has bothered me for six months. Did 1/2 mile in 2:32. 59:23 total

Easy with Collin up dry creek. Nice to be above the "haze." 63:30 total with 900 ft up.

Easy with Adam and Nate up dry creek. Rolled my ankle on the way up and its tender (the perils of the trail enthusiast). So not thrilled about it but I will still race tomorrow. 69:25 with 1100+ ft up.

This is really close to my house so it seemed like a fun way to spend a thanksgiving morning. Met Fritz for a warm-up. There didn't appear to be too many fast people; just a few high school kids. 

The race starts at the capitol, goes 270ft up city creek and then turns around and goes 420 ft down memory grove. Splits were 5:51 (123 ft up), 6:15 (145ft up and 50 down), 5:22 (185 down) and 4:20 (185 ft down; 5:03 pace) for the last .86 on my Garmin. So it measured about .13 long - Fritz also had it this long. Very cold in the canyon and I was underdressed and freezing. 

I feel like I am ready to step up a level but it's nice to run reasonably fast and feel good. The third place guy was nowhere in sight and I kind of sat and waited for the 5th place guy (who was wearing a cape). He never came and I never kicked it into high gear. I am disappointed in my second mile, should have been sub 6 at least, but I am more disappointed that I didn't run sub 5 for the last 1.86. But this isn't racing season. I am expecting to make the leap next spring. 

Cooled down for another 4 with Fritz (including a 6:07 final mile so he could make a conference call). Then had a good chat with Amiee and collected my medal. Perfect morning. 

I hope everyone had a nice thangskiving.

Easy from memory grove with a big group of guys. Nice morning. About 1:31 though I had no watch.