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Another emigration out and back in the crocs. I did mile 5 in 5:20 as sort of a tune up for tomorrow; it was a 160 ft drop in elevation. 45:02 and 550 ft climb.

Cold morning. Low 20s I think. We stayed at my wife's parents in West Weber. We got home after midnight after watching Silver Linings Playbook (meh) and my 1 yr old was sleepless so it was a tough night.

I warmed up by running the course. My Garmin didn't charge so I had to use my iPhone to time the race and thus I was forced to run by feel (which inevitably leads me to not push myself). Splits were 6:15 with a net 80 ft climb, 6:33 with a net 50 ft climb (170 up, 120 down), 5:46 with a net 120 ft drop and 27 seconds to finish. My phone showed it to be 3.08 and the total climb is about 325. Then another 3.3 to cool.

I wanted to run a faster final mile, closer to the 5:20 I did yesterday, but it was a tough cold race and its hard to know exactly what to expect I suppose. 

18 miler with Jack Daniels type run from house S on JRP to about 3100 S and back.

• 2E (7:27avg)
• 4M (6:48avg)
• 1T(6:05)
• 2.85M(6:31avg - runkeeper special blip said I ran a 5:30 mile but it was .85 miles)
• 1T(6:11)
• 4M(6:45 avg)
• 1T (6:05)
• 2.05E (7:40 avg)

At mile 3, I ran into a puddle going down under I80 at 200 S and the JRP trailhead and had to inch my way back out on the cement railing so that was a slower 7:07 mile. I had a soggy left foot for a while.

I ran 13.1 in less than 87 mts during the run which would be an unofficial road PR.

6:49 avg, 2:01:56, 300+ climb. I wore my HR thing but it wasn't working so thats pretty great.

Overall, good run and I feel very strong. It felt colder than the 35 my iPhone weather underground claimed and I was a bit chilly along the way. 

Six easy miles to Wasatch &  17th and back. 48:33 with 400+ft of climb

Legs feeling ok but I definitely needed a nice easy run today.

11th Ave out and back from work. Everything feels good. 600+ ft climb and 56:32.

Treadmill tempo at work. 1.5 warm, 5.75 at 6 and .25 at 5, 1.5 cool. Felt strong. 58:10 total

Guardsman, 15th&15th out and back. Ran down 580ft and then straight back up; did five or so uphill strides through Research Park. 56:34 or 7:33 avg. Feeling great. First time not wearing compression tights in a month and it was quite liberating.

Also, woke up to my lowest weight (other than after a long-run) in years.

Easy run staying near work because its busy. Went up Red Butte Canyon Road to the fence on snow and back, up around the U medical center and back. 500+ ft of climb and 48:59. Six strides in the last mile (60 strides fast, 120 slow), three going up good hills.

Looks like it may be a snowy race tomorrow. It will be my first 10k. My initial strategy was to stay at 6:00 as long as I can. Now I think I'll just hang on Rob's shoulder until I collapse.

Although it was not snowing downtown, I ran into a wall of snow around 80th W and I80. At least it didn't snow all night and it wasn't sticking. Weather was cooler than two weeks ago - mid 20s.

I warmed up 4 miles and noted the stark contrast of the back 5k. Wind and snow blowing in my face. I lined up closer to the front this time and was determined to maintain 6 minute miles. I ran the first half perfectly elbow to elbow with Devra. At the turnaround, she said she would draft behind me, but she fell off soon thereafter. I was able to catch a few other people and finished strong. Splits were 6:00, 5:59, 5:59, 6:14, 6:20, 6:08 and 6:00 for the last .214 (73 seconds).

I felt strong coming in and I am running the same strategy for the 15k to see again how close I can stay to 6 minutes. Cooled down running another 4 miles. 

In the afternoon, I went swimming at NW Rec with the two boys and I think that was some good therapy for my tired body.  

Out and back on 500/700 South to 5600 W. I yelled at some cows while running up to I80 and then again on my way back to 700 South. They took note but weren't overly concerned.

Despite the snowy first half, I was feeling terrific and decided to do some half miles in 3 minutes. After four of those with half mile rests in between from miles 11-14.5, I was done for. My feet were quite achy which is unusual and I was spent. I had an 8:30 mile 18 when there is a 80 foot climb and managed an 8:01 for mile 19 back home. 2:27:20 with 400 ft of climb perhaps.

 Life lesson of the day-  Altras suck on the long run.

Wasatch out and back easy in 53:06 with 550+ ft of climb. 25 degrees with a cold wind chill and I was underdressed and still feel chilly.

I was in no mood to run at all today. I almost turned in after realizing I was underdressed.

Treadmill at work in 60 minutes w/ 1 incline. 4x1 mile in 5:50 with .4 mile recovery between at 6:40. 2 mile warm/cool.  I felt great; not labored at all and surpisingly fresh afterward. These may not be outdoor equivalents, but they have given me confidence to push through in races.

Is anyone aware of studies regarding running economy at different paces. Is it possible that its easier for a runner to run at 5:45 than at 6:15 due to improved running economy or other factors? It must be relative to the person, but I kind of feel like its easier or as easy to run at a faster pace (up to a certain undefined point). Is this possible?

Another ho hum run. Ran up emigration and back to work. 600+ climb and 52:32. I did several strides. This is usually my favorite work week run but not today. Sad when my best run of the week was on the treadmill :(

To 11th & E via Federal Heights from work. Kept a more moderate pace. 58:15 with 650+ ft climbing.

I felt much better today and it seemed pretty clear in the hills.

Easy 4 at work with several strides. 28:32 and flat.

Looking forward to a brutal 10k tomorrow for Striders but better rest and good weather. I am thinking of aggressive targets so I will write them down to hold myself accountable.

1. 5:55; 2. 5:30, 3. 6:00, 4. 6:00, 5. 6:20, 6: 6:30, .21 70 seconds - goal approx 37:20.

Good weather. Warmed up 3 including the hill of tears from mile 4.5 to 5.5 of the race. Plan was 5:55, 5:30, 6, 6, 6:20, 6:30 and sub 70 to finish. Results were:

• 5:53 (90 up, 80 down);
• 5:29 (220 down);
• 6:06 (70 up, 100 down); 
• 6:19 (30 down, 70 up); 
• 7:01 (10 down, 160 up);
• 6:57 (180 up, 40 down); and 
• 70 to finish (5:27 pace; 60 down).

I don't know the term, but a guy strung me in, quietly sprinting by me in the last 100 meters and I couldn't catch him after I'd figured it out. It showed me I have a bigger sprint left that I should use regardless of whether I am battling.

Overall I'm satisfied and confident I'm headed in the right direction. 3.9 cool.

Idea was 1hr easy, 15x1mt @ marathon pace, 1mt recover, 30mts easy. I was pressed for time, so I modified to 7.5 miles moderate (7:00 pace) 4 miles at marathon pace (6:30 pace) and 3.5 miles moderate (7:00 pace). 

Averaged 6:52 and 1:43:05 total. 500ft climb. To Liberty Park and up 500E to 3300 S and back.

First day off since January 16 when I was traveling from Houston. This is a down week (goal is about 53 miles) and I thought a rest day would serve me better today than Friday.

I have some lingering soreness from the downhill quad thrashing on Saturday and some increasing left hip flexor pain (its minor and I am thinking it was acute rather than based on overuse).

Easy run from work to Foothill and about 25th S. Stayed on Foothill to keep it relatively flat with my hip/groin. The pain is most pronounced in the morning and it subsides throughout the day. No issues on the run; doesn't worsen uphill/downhill/faster/slower. 53:45 and 500ft of climb.

Treadmill "fartlek" where I put it on variable incline and went between 0 and 3.5. For the run, 3 miles warm, 12x30 seconds at 6:00-5:42 (10.0-10.5-10.0). 30 seconds of recovery. 56:36 total time.

Its pretty tough with the inclines, so I felt pretty good but not altogether strong finishing. Hip/groin still there but I think its improving.

Easy Emigration up and down. 600 ft climb and 45:26 total. Did six strides in mile 5. Feeling a bit blah.

4 easy across U campus. 250+ft climb and 30:35. Feeling the need for some speed and looking forward to the 15k tomorrow. Hopefully the weather isn't awful.

The hip/groin isn't improving but its not getting worse. My greatest concern now is whether it will adversely affect my stride.

25 miles during the week - my fewest this cycle by 7 and I'm feeling fresh. Next week will be the most yet this cycle with 41 weekday and 34 weekend!

A memorable experience.

I was driving west on I80 at about 9:00 and all was clear but the western horizon was black. Then a flock of more than 100 seagulls flew east fleeing the storm and several more flocks followed. The wind picked up and the storm hit right after I arrived at Saltair. I warmed up 3 miles on the course and my face was frozen with the wind blowing from the west. Luckily I had a ski mask to cover my mouth and nose in my bag for the race.

There were fewer runners this time and the snow was more than an inch deep when we lined up. I decided to throw out any targets and just finish the race. Splits were 6:14, 6:18, 6:24, 6:20, 6:27, 6:47, 6:50, 6:45, 6:38 and about 2:01 for the last .321. I am not sure about the finish because I didn't have the wherewithall to stop my watch so I will have to update after I see the official stats. At the turnaround, the wind picked up considerably and the second half was miserable. I am happy to have done the race and the 6:31 pace is my target marathon pace so I can consider this a good marathon pace run.

I also feel fresh so my 17 miler tomorrow should be ok. I met Fritz and Adam from the blog. Fritz had to tell me that my Altras were the newer version. I think the girl at SLRunningCo in Foothill Village told me they weren't the newer version but obviously neither of us knew what was going on. I learned after the race that I ran a faster mile 7 than Fritz (6:50 to 6:52) so I am excited to have outpaced him for likely the only mile ever. Adam was also very nice.

No cool down as I was a popsicle at the end with a drenched shirt and a numb torso.

Went out for my run late - after 5:30 - and it was from my wife's parents in West Weber. Plan was to hit the Ogden River Parkway and run 17 total.

Immediately I could tell that the pain in my groin had spread and while the pain wasn't intense, it was disconcerting. Perhaps the race on snow yesterday jostled things a bit. I hit the parkway and it was snow covered from 19th West until it meets up with the Weber River Parkway and I was slogging through stale deep snow. The pain continued and while it didn't worsen, it worried me enough to call it. I called my wife and she picked me up at the pond on 21st St.

I think I have to rest it despite this being a planned 75 mile week and a big step forward in training. I am very frustrated but the marathon is still 12 weeks out so no reason to risk a more serious injury. I am on a new "consumer driven health plan" where I don't need primary care referrals, but I pay every dollar to a deductible of $3,750 from a Health Savings Account with the Aetna rate. I will have to figure out how best to tackle this, but I think starting with a general primary care doctor will not be worthwhile.

Still resting the groin. I am doing no activity of any kind because any cross training I have access to would stress the area and I don't want to wait any longer than I must. Unfortunately, it feels no different in the groin, though the radiating pain to other areas seems to be going away.

I got a pair of Brooks T7 racers in the mail today two sizes bigger than my feet in hopes of fitting my size 9EE feet. They were $52 at running warehouse. No luck. My toes scrunched and there is an edge in the sole that sets right on the ball of my foot since it is too short for the shoe. Big sigh. I hear the Mizuno Wave Universe 4 may be the answer but I find the flames and the purple and lime color scheme offensive.

I took Wednesday off to catch up on some pressing non-work stuff. I was able to do 35 minutes of yoga focusing on stretching my psoas muscle. I then went out in search of some racing shoes and went to the new New Balance store on South Temple. I really liked the MR 1400s so I got those. I could not help but test them with an easy run from my house to West High and back. The run felt ok not great.