Welcome

Happy New Year! Glad to see the site back up. I ran in the heat of the day around down town, which was pretty deserted. Sucking in that increasingly bad air. New treadmill coming to the office but not here yet as of Friday am.

Treadmill at the Grand America in 40 minutes. Kept it easy but decided to go up to 12 momentarily to test and there was no aggravation. So that's certainly good. Air here sucks. Treadmill again tomorrow.

I did 135 treadmill miles in 2014 with the last session on July 21. It has not been missed, but January (inversion) and July (heat) are the months for it.

Another treadmill run at the grand. 40 minutes total. Feeling pretty good.

Liberty downtown run in a Fritz group of 6.  About 50 minutes total. First  40 mile week since August and it was a solid week.

11th Ave out and back from Red Butte with Adam and Nate. Been a long time since I've seen Nate and it sounds like he continues to have some issues. Nice 8:07 pace above the worst of the inversion.

Treadmill miles on the new treadmill at the office. It's the same as the old one, Precor 932i. Felt fine. Just over 45 minutes total.

I was cleared of restrictions by the doc today. I will be upping my long run to 8-9 this weekend and 1-1.5 more each week.

From work up emigration. Taking hills super easy out of precaution. 8:15 average.

I can't wait to catch this. So gay!

Treadmill at work. I can see the haze to the east of my office up in the mountains now. I can't make out this is the place monument a quarter mile to the south. So yeah. I felt good and did one quicker mile at 5:52 pace then speeding up to 5:00 pace for the last minute for a 5:47 mile at a 1 incline. I'll take that as marathon pace. 45 minutes total

11th ave out and back from Red Butte with Adam and Nate. We beat the 8 minute guy today which is a rarity with these guys. 56 minutes total.

Long run :) with Adam from the JCC to the capitol via 11th. Felt good. A tiny bit of SI joint pain in the latter half but I think it was ok. 7:33 pace with 600 ft of hills. Inversion is better in the AM with some night clearing of the car pollution.

Treadmill at the office during the rain. I am a wimp for rain. I progressed up to where I did another mile in the 5:45 range. Felt good throughout though there was pain when running 5:00 pace. 50 minutes total all at a 1 incline.

I took yesterday off and went skiing for the first time ever. I took a lesson and my sense is it won't be hard to pick up. I inventoried and there were no pains in the legs today so that's good.

Wasatch out and back from work in the slushy snow. Wonderful lunch time run. I did a bit in a muddy trail at Matheson State Park so I am officially a trail runner again. 50 minutes total.

From my office down to the U track and around the outside lane 12 times. Nice weather. 50 minutes total.

I ran in Sugar House around the perimiter of the park twice and through the SHIT twice. Sluggish the first mile and decided today could be a shorter day since I am already squeezed for time. 7:29 average

Treadmill at the office. Pressed for time. Seven minute pace. Haven't been feeling super last two days.

Fritz has developed a pretty solid Salt Lake crew. A varied core other than he and JP but we got 9 guys out this morning for a long run (longish run for me). Nice loop from Feldmans up in to, wait for it, Holladay! 6:53 average for the run for me. 

James was there and I ran with him and Dan Bishop for a bit. Dan is a solid guy and a strong runner (he apparently negative split TOU 1:17/1:16 which is a tough thing to do).

Easy with Frtiz, Collin, JP and Dan from Memory Grove over 11th ave and back along South Temple. Nice morning. 7:28 pace was nice

Lunch run with Nate from the BST up Emigration. Trail was muddy. Just over 55 minutes total. Feeling good.

Lunch run to 1500 E and 2100 S. It's a loop I don't like since I run down a 600 ft hill and back up. I need to be in shape for it to be easy. I'm not in the great of shape. 55 minutes total. Another beautiful day and a Trevor Baker sighting.

BST run with Adam, Nate and Pete. It was slippery and muddy and I had the wrong shoes. Also a biting wind going north. Otherwise mostly ok. I tripped and fell so I didn't like that. Just under 55 minutes.

No workout for the first day this year (other than ski day which is kind of a workout). Too too busy right now.

Wasatch out and back with Adam in 55 minutes.

Morning run from HHS with Fritz, Dan, Neal and 7+ with the legendary Rob Murphy. 12 miles isn't as easy as it used to be - last time I ran that far, I had to give up after running into Rob in Liberty Park last september. 7:01 pace

Barefoot on the beach in Puerto Rico. Probably ten minutes of running so at least a half mile. I ran fast for spells.

Finally a real run again. A Marathonina. I went to Matheson State Park and did seven loops. They measure .78 and there is a climb of 50 ft and a descent of 50 ft in each loop. It is on loose gravel and it isn't particularly fast but it's only half a mile from my office and it's away from roads so that's good. I might run on it more. I felt good not great and averaged in the 7:50s for 51 and change overall with perhaps 500 ft of climb. Warm in the 50s.

Dry creek from work. Same time as yesterday in the 51 and change range. Warm - considered taking off my shirt. Also, sore from yesterday and weak. Kind of pathetic but its fine.

Ran with Nate and Pete from Red Butte to Emigration on the roads. I am slow on the hills. 53 and change today. I was going to take today off but decided to run with partners. Feeling a bit sore.

Funny how when I ran all the time, all runs were easy other than workouts. Now all runs are hard.

Ran with Adam, Nate and Pete slowly along the BST - 54 minutes. I am not sure what's next for me. Thinking of 5-7 miles during the week and slightly longer on the weekends. Feeling a bit lost, unmotivated and afraid to ramp up to a level that could cause my injuries to flare up.

At lunch with Adam to Wasatch. Snow and wetness but warm. 51 minutes.

A little rust buster. Amazing morning. Home to the capitol, along bonneville road, down memory grove and through marmalade. 45 minutes

5 liberty laps with Fritz an Dan. I busted out the old road gloves and ran only on grass/dirt. Felt good. Nice running weather.

Emigration out and back with Matheson Park extension. Warm. 49 minutes

BST with Adam super slow. Took 60 minutes.

Four matheson loops. Dead watch. So much for March.

BST from work. 34 minutes. Hot at 64 and sunny with a black shirt. Go UTES!!

BST run with Nate and Pete. I am very much out of shape. I was breathing quite a bit though the legs felt ok (other than the lingering injuries, which linger).

Evening cruiser from home to state street and north temple.

From work for four Matheson loops in 32 minutes.

From work to JCC and back. Flattish in 30 minutes

Liberty loops with Fritz and Evan

In the words of the immortal fiddy, woops

BST with Adam. 60 minutes total - the 9 minute guy was forever in front of us.

BST with a coworker nice and easy. 48 minutes or so.

6.7 just like last Thursday unintentionally. Ran with Adam at lunch along the BST. 60 minutes

Liberty looop and then temple loop with Evan, Fritz and Noah. Light lovely rain. I am always happy when I run.

I fly every morning for at least fifteen minutes or so
Sometimes I don't wanna go,
But she always says: "Hey, don't be so lazy. Fly.
You know you always feel better when you fly."
And she's right, she's always right,
I always feel better after I fly

Adam, Nate and Pete on the BST. Met up with them and ran 39 minutes total.

Warmish miles with Adam, Nate and Pete on the BST with upper loop and Red Butte Canyon mixed in. 54 minutes

Ran from home to the soccer fields at Northwest in a round about way. I ran into a shanty town along the way. 30 minutes

Easy miles with Fritz and Adam up dry creek and about. Nice morning. Saw a snake and two of us yelped pretty good. 91 minutes of running which has to be the longest since last September.

Easy miles in my favorite place the woodlands. Warm and humid as usual at 6 AM. I couldn't keep up with the eight minute guy for the first while but I got him in the end.

Treadmill in the office - got a blister. No fun.

In Durham, UK. Ran along the River Wear along a number of footpaths from city center. Quickly learned that I need to pass on the left just like in the car as I caused a girl to dash into a tree to avoid me and pass on the left.

Super slow miles with my super slow wife.

Girls on the run at Sugar House Park with my niece. The integration tunnel was closed for deodorizing.

BST north four miles from the office and back. Was tired by the end because I am not so healthy. 74 minutes.

I just signed up for my 20 year high school reunion today. It is just over two months away. Maybe a goal to lose 15 pounds by then by getting in some sweaty summer miles. It peels off quickly if I am consistent.

Another 8 miler at lunch. This time my favorite emigration out and back. I did a few 80 step accelerations but far from max speed. I again died in mile 8. Running 8 miles is no longer easy for me but I should be able to catch up fast. 8:05 average pace.

I'm down a pound from yesterday's reading. Two weeks to go I suppose.

Took a day off for Charlie's last day of 1st grade. Alone now and ran a nice loop from home to 2nd ave up to 11th via V St and down memory grove. Then cut across to the capitol and home. Felt ok. Can feel the fatigue of three days of running and a small twinge under my left knee almost like a high shin splint. 7:57 pace.

I enjoyed running in some wind and light rain very much. You miss the weather when you aren't running. You just don't experience it the same way when you're not spending a lot of time in it. 

Down another pound. Weighing myself at the same time each morning.

At about 10 am, I ran from home up wall around the capitol up bonneville road up city creek and turned around just past the water station. On the way back, I split off on the city creek trail and maintained the 9:20 pace I had been running on the way up. I needed the slower pace to complete my longest run timewise in some time. I felt ok not good on the way down and my legs didn't really slow until mile 11. Ran down memory grove and along n temple through marmalade and finished in 1:52. So 9:20s pretty much the whole way. 

I can still feel a minor knee pain on the left side but I am guessing that is nothing. I've never had knee pain and Joel at Tosh said that if haven't had it by now, its' not likely to ever happen. 

That's 9 miles on average with 900 feet of climb on average over the past four days. More than I'd done the previous four weeks and I am holding up ok. Trying to decide whether to run tomorrow or skip a day. I think I will go back down to 50 minute runs on the weekdays and up the weekend run a bit each week. Hopefully I will hold together. I've decided that running with some pain will have to be the norm. Better than not running at all. I will also continue to try to fix it in my half assed way.

At 11, I left the office for a Wasatch out and back when my phone said it was still 72 degrees. I decided to continue doing 8 mile runs. I was a little rusty in the first mile but felt better thereafter. This is a hilly run for the first and last quarter but mostly flat for the middle half. 550 ft of ascent total including the lovely 200 ft in the last mile up to my office when the temperature was rising to high 70s. 66 minutes

I took yesterday off and went to Pride then had some family over. A nice and very lazy day and I gave back the gains (and by gains I mean loss) I've had weight wise. I quite enjoyed the Warriors/LeBron game.

11:30 am run from work. High 70s to start low 80s to finish. 11th ave out and back via the U hospital and fed heights.This is descent for the first half and a climb for the second half so it's grueling on the way back. I ran a bit faster today and with the heat it ended up being a good moderate effort. 7:42 pace with 700 ft of ascent.

Knee hurt at first but not after the 2nd mile. That was the hope with some shoes with soles and perhaps that was the necessary tweak...

I kept on thinking I should do five mile runs when I wasn't running. Just five miles five times a week. Why not? But I never did those runs. Somehow, eight miles feels like a better threshold. If I am out there at least an hour, I've had a good workout.

At 4:00, I went downstairs to the treadmill. I needed to stay close to the office. I did a mile at 7:30 then two at 7:19 then one at 7:13 then eight striders. These consisted of increasing pace from 8.3 to 12 and running 5:00 pace for 15 seconds. I then rested for 90 seconds and repeated. Back to 7:13 then cooled down the last mile at about a 7:45 clip.

Total of 56 minutes all at a 1 incline. Felt pretty good.

I made it out at about 3 in the afternoon and managed only 2.2 miles. Mid 80s and I wasn't feeling it. Lots of excuses today. 

Ran from home up city creek and watched out for the steeplechase runners. I had to be home by 9 and they started 15 minutes late so I wasn't able to stick around long. 67 minutes total.

At 11:30, I did an emigration out and back in 56 minutes. Weather was 80 to 85. I was stronger on the uphill but avoided accelerations on the downhill compared to my run last week..

I had sunscreen, sunglasses and body glide in my bag, but failed to use any of them.

I took a few days off to reduce the irritation in my left knee. While it's not serious, it exists and I need to treat it. I felt much better today but I will do 7 mile runs for a week or two and see if my strength increases, weight decreases and these rookie injuries go away.

Treadmill at work. 49:50. Felt ok.

Knee hurt at first but not later and not since.

Treadmill in the office at lunch all at 7:30 pace.

At 6:40 am, I ran from home through marmalade to S Temple. East up S Temple through the U to Guardsman to Sunnyside up to Foothill across to Mario Capecchi, through fed heights up to 11th ave around bonneville rd/gravity hill across 500 n back home.  I was going to run down memory grove but my legs were done. Feeling not so great on these long runs. Maybe less long.

Went out at 9:30 am from work. Met up with Adam and ran our usual BST stuff. 9:10 pace

Felt good after a day off.

At 12, I did treadmill in the office. 50 minutes with a slight progression. This is a new treadmill but the same model as the old so I don't know yet whether it runs slow. So it goes.

Was going to do a run outside at 930 but I was diverted by a service appointment. Knee is almost 100% so that's good.

At 11:15, I did another treadmill lunch run in 50 minutes. Another slightly harder progression. Felt good.

At noon, I did an Emigration out and back from the office. It is breezy and a bit cooler in the canyon. Temperature was mid to high 80s and I was sure to keep the pace easy. 59:20 for the run.

Ran just before 11 am when it was already in the 80s. That's fine. Dropped off my niece at Momentum and ran up wasatch to the mount olympus parking. It was hot but not too hot. It wasn't hard and it wasn't easy so it was great. 65 minutes total.

In a cabin near Cedar City with some friends. At 7am, I was able to get out for a run along the dirt roads near the cabin. Hilly but not overly so and the 9,000 ft elevation didn't seem to bother me much at the leisurely pace. Only run of the week :(

It has been quite a struggle to get runs in. I left at 12:30 and did a wasatch out and back. It was a hot 80 degrees but not awful. I was feeling slow and barely cracked 58 minutes.

Easy run down to the U track at about 11:45. Weather was high 70s. Felt much better than the rust buser yesterday but still took it nice and easy. Just over 56 minutes.

I had some me time and got a pass to the gym at city creek. At around 12:30, I did 8.56 in 60 minutes and then after some pt, got very familiar with the hot tub jets. Did some stair stepper and then another 1.44 on the treadmill. 71 minutes of treadmill total with one ole at 5:57.

I have run each of the last few Thursdays so that is something. 60 minutes along the BST in the low 80s. Felt hotter on the exposed hill.

Treadmill in the office at 4:00 pm. 7:30 pace the whole time. Joyous.

Went to Mueller Park and hiked with my family around 11. Then at 12:20 I ran from nere there home along the BST. I was tired by the end. 1:21 on my feet with 800 ft up.

At 8 am, I met Fritz, Adam and Evan at Memory Grove for a jaunt up city creek. Lovely morning, nice and cool along the creek. Came down along the single track. 8:04 pace with almost 900 ft up.

Discussed play date etiquette. 

No denying I've had a bad July, but Thursday is my day. I can't let down Thursday. Also, Charlie is at the NHMU for summer camp and has been asking me to run by when they are outside. So outside I went onto the exposed BST behind my office. Low 80s and bluster at around 12:30. I ran by NHMU thrice with no kids outside. At the risk of appearing to lurk, I went on my merry way along the skyline trail around Red Butte Gardens. They are doing some construction in there so I guess preserving the hillside is no longer a thing.

I enjoyed feeling the weakness in my legs and my calves in particular on the steep ascent. The jostling of my blubbery torso was nice on the descent back down to the creek side. My left leg is so much weaker than my right. I almost hobble along with one leg doing all the dirty work and the other just trying not to trip. On the dirt road down Red Butte canyon, I tried to focus on an even quick pace and easy breathing. Often, I start this and then forget about it within seconds. But if I can focus on my stride and my breathing and just be present within the run, it is a serene feeling.

I managed to get in just over 50 minutes and back to work. Thursday night and the long weekend is here.

I strained my groin playing with the nephews on Friday and didn't run for a bit after that. Might not have either way.

Today was so cool I couldn't miss the chance. I could feel it a bit but I am sure its nothing serious. Left at 12:30 and went up dry creek and back in 60 minutes.

At 11:30, I did an emigration out and back. Weather was low 70s and there was a nice headwind going down (not strong, refreshing). 58 minutes total.

At 3:30 pm, I did the treadmill in my office. 50 minutes total with first and last at 8mph and middle 5 at 8.6mph. Felt fine.

At 8 pm, I ran another 1.2 while accompanying Charlie on his first bike ride.

At 7 am, I ran up to bonneville road, down memory grove and back home through the marmalade. 35:00 - lovely morning

Pipeline with Fritz at 8:15 am. Pretty warm but pleasant on the trail. We didn't talk the entire way. I had to speed up to beat the 9 minute guy at the end. It was an easy enough pace that the run was very easy. I will try again to become more consistent.

BST with Adam. Slow in the rain at 4pm. Lovely. 58 minutes

Emigration out and back at 11:40 am. It was 75ish on the way out but heated up quickly to low 80s by the end. I went more moderate for my current fitness doing the uphill in sub 8 and the total run at a 7:34 average. Legs died a bit in the 7th mile. Feeling pretty ok.

Mueller with James in 96 minutes. Warm morning :(

We went to LA for a vacation and stayed with some old SF friends.They lived up in the hills and we ran to Runyon Canyon all the way down and back up (1.3 miles 640 ft down and then up). No celebrity sightings. 53:40 with 1000 ft of hills.

Didn't run for the last seven days of vacation but got back to it today. From the office down lower fed heights and 3rd ave and back up. 62 minutes. No hot water in the work shower felt good on my sunburn.

Another lunch run around 12:15. It was cooler in the mid 70s today. I did an emigration out and back and again had the desire to run sub 8:00 up the hill (not steep). This resulted in tired legs after five miles and a slow slog back up to the office. 54 minutes total. Another cold shower. I hear they are replacing the heater!

Another emigration out and back. My legs weren't as spry so I ran slower. The 40 second slower pace allowed my legs not to die during the run. 59 minutes total. Smokey.

Another lunch run at about 11:30. Temperature still nice in the 70s but the smoke. I drove down the hill and did a wasatch out and back. Legs were about like yesterday so I kept the pace nice and easy. 59 minutes again.

I went to The Gym today for one of my three hour workouts. I did 3x4 miles on the treadmill taking four minutes in between to do an adjustment. It worked really well and I was able to do a 5:40 mile from 10.75 to 11.75.

At 7am, I ran with Fritz, Nate and a new guy Andrew from Memory Grove up to the U down Sunnyside and back. Nice and cool and the guys weren't spry so that was good. Biggest mileage week this year.

At 11:45, I ran from work up emigration and back. It was warm in the mid 80s and I kept it nice and slow. 7mph on average.

Lunch run at around 12:15. Low 70s with light intermittent rain. I ran down through the U to check things out. There is always something I've never seen before with all the construction and the new law school looks great. I felt good today but still kept it to a slow pace to manage the higher mileage. 1:07:43 total time.

Early lunch run at 11 when the temperature was still low to mid 70s. I drove down to sunnyside and did an emigration out and back. 8:25 pace out and then two miles down at 6:02 and 6:00 (130 ft per mile) then finished out in about an hour. The faster miles caused my heart rate to accelerate a bit but they didn't feel that hard. Nice to bust some rust.

At 12:15 when the temp was low 80s, I did a BST out and back including Red Butte road. Felt pretty good with the (relatively) higher mileage the last two weeks but I did a shorter run in anticipation of bigger weekend runs.

I met Adam at 8am for a city creek trail run. We decided to enjoy it more and went north on BST for nearly a mile. Nice morning. About 89 minutes.

Did some warm up and cool down around HHS and Sugar House Park with Fritz for a '5k' put on by REI in various cities. It was only $15 and we thought REI might give decent stuff. The race started at 10 and it was warm and strangely humid. My phone said something like 46% humidity later. With two higher mileage weeks (50) and the 90 minute run yesterday, my legs had no pop. It is one of those days when I would have run 8:30-9 minute pace. 19:56 was my time consisting of one faster mile (6:19 with 44 ft down so not that fast) and then a slog in.

Fritz announcing it on Strava put one fast guy in and Albert Wint showed up hoping to win without trying so I was 4th and out of the tin cup podium.

At 11:30, I ran from my office down to the U track and around for 4.5 miles. Warm in the 80s but a nice wind cooled me off every lap. Felt good. 66 minutes

At 11:30, I met up and did a BST/wasatch combo. Pretty slow pace of 8:38 with emps in the 80s and windy. Didn't feel spry. Probably a very slow week generally.

After renewing my drivers license in West Valley, I did a run around my old Taylorsville neighborhood. I went by my childhood home, to T-Ville Elementary, Eisenhower Jr. High and T-Ville High and through old neighborhoods and gated walkways and overpaases I once used. Quite nostalgic; very different from driving through. It was windy and blustery so that took away from it a bit. Also, my pace slowed over the course of the run. Perhaps I need a down week. Not sure of the pace but around 8:20 I would guess.

Blustery lunch time run at 11:30 in the Sugar House area. Really wasn't that bad. 7:36 pace

At around 2:30 pm, I ran from my house to the airport and back. I couldn't find the bike road on the way out so I ran on the airport road for a while, which was less than ideal. I evenutally found the path and ran it for a bit before returning. This is my longest run in more than a year and my SI joint was pretty achy. I stopped twice to adjust it and it was still troublesome.

After a quicker mile 9, I slowed down for the last few to below 8 minute pace. 1:47 total moving time. The gusty blustery windy wind took a break for most of the run making the temperature in the low 70s feel pretty good.

City Creek out and back with Adam at 7:30 on a cool Sunday morning - about 50 degrees. Just beat the 9 minute guy.

That's three weeks of 50+ miles straight or more than 20% of my total mileage for the year. I am not feeling worn down but I am not feeling fast either. I think I need to get my weight down to the low 170s and I still have PT work to do if I ever want to run sub 6 again.

Slight achilles pain so I need to watch that. Maybe a down week with two days off.

Easy run from work. I ran at about 12:15 when it was in the low 70s, zigging and zagging across the upper U. The achilles is about the same but hurts worse running downhill so I avoided hills as much as possible. 60 minutes total.

Fall

At 10am with temps in the low 60s, I ran from work down to the U track and around the outside 16 times or so. I decided to run the straights slightly faster, then ran most of mile 6 faster. Ended up with miles of 6:59, 6:58, 6:43, 6:23 for those fartleky miles. 61 minutes for the run.

The achilles bothered me on the way down to the track but felt really good on the soft flat. I must avoid downhill.

At 11:20 with temps in the mid to high 70s, I ran down to meet Collin near McCarthey Track and ran up Dry Creek to the foot of the steep hill from there. I drove closer to the natural history museum to avoid some downhill but my achilles is feeling better today. Almost a clean bill of health. 74 minutes total.

500 miles on the Cascadias and they steel look and feel great.

Extra day off of running. I think the achilles is fine but I need down weeks if I want to do it right.

Long session in the office weight room with PT, stretching, 30 minutes stairmaster (146 floors) and 10 minutes bike. I need to do consistent PT to run fast. Goal of 15 sessions this month.

At 9 am, I ran from home to Liberty Park, around twice (new chips coming :( but where they had cleared to place new chips was glorious) and then up to V street and 11th across to memory grove, down and back home. I kept the pace in the high 7s the first half to finish better and it helped though my legs did get heavy during the 12th mile. Good progress from last week. 

8:30 run with Fritz and Collin from Liberty Park to the JRP. Just under 84 minutes - felt good.

I was going to run today but my legs were tired so I turned it into a recovery run for 30 minutes. Then went back to the office and did the PT.

That's 2/15 for September, or a bad start.

At 12:45, I went down to the work out room to do a 60 minute treadmill run while it rained outside. My legs were feeling good so I did a tempo run of sorts as I am inclined to do on the boring treadmill. All flat and no achilles trouble so that should be behind me. While this is a new treadmill, it is the same model as the prior and I suspect it is also a bit slow. It went something like this:

At 5:30 with no rain and temperatures in the low 50s, I ran from my wife's office in Bountiful home. This is a surprisingly rolly run with most miles up or down 20 or 3 feet. 7:08 average pace with a slight progression the first 7 miles. Legs felt surprisingly fresh after the workout yesterday and resulting minor soreness.

At 4:45 with temps in the mid 60s, I ran from home down town and up memory grove. Slow pace and I think my hip was out of alignment.

At 4, I ran with Adam and Nate along the BST and Red Butte creek road. 60 minutes total. Perfect weather in the mid 60s with a cool breeze.

Day off - decided I shouldn't run long and the day got away from me

At 8:30, I ran pipeline with Fritz, Adam, Nate and Dan. Nice if not slightly warm morning. Tacked on a downhill stretch at the end. 83 minutes total

At 12:30 with temps in upper 70s, I ran easy miles around the U and the aves, 5 with Collin. 77 minutes.

At 12 with temps in the mid 70s, I did an emigration out and back from the office. I ran up the canyon sub 7:30 and did a couple miles down in the low 6s. In the sixth miles, my legs started tiring so I pulled back with a physical therapy appointment coming up at 1:30.

At physical therapy with David at Hand & Ortho on South Temple, I learned my hips were out of line but in the wrong direction. Hypermobilized most likely. Back to every other day and 7 miles at 8 minute pace for a while.

PT and strength training

PT and then treadmill miles at 8:00 pace for about 10k during lunch time.

I wasn't supposed to run today but I paced my wife to her longest run of five miles with the kids at grandmas. She held up well with an 8:55 mile down memory grove. Then I did my first intentional strava segment up wall street back to the car. Nice morning. 10:15 pace overall.

At 8:30, I ran with Fritz, Nate, Dan from Highland to Liberty. Nice Sunday morning. 75 minutes

Went home for lunch and ran from there through downtown at 12:30. Warmer than I hoped with the overcast in the low 80s - 48 minutes total.

Still doing PT and such so limited on runs. He would rather I don't run but said I'd just disappear if he told me not to run. Highest mileage month since July 2014.

Went out at 12:15 with Adam and ran to emigration and back. We ran slowly with a light drizzle, which turned into a downpour after I got back to the office. Clutch timing.

My SI joint has been stuck all week and I am going to PT again today. If they can't alleviate it, our relationship is in doubt.

At 9:45 on a cool morning, I ran to the West High track and around 12 times. Felt good this morning. Listened to my Elena Ferrante novel without headphones and it was nice. 45:30

From the office around the zoo down through yalecrest across guardsman around the football stadium (new turf is bright!) up through new parts of the U (to me at leat) across fort douglas and back. Nice and easy 58 minutes.

Trying out a new physical therapist tomorrow. I'm pretty sure my former guy was googling how to treat me.

At 1145 with temps in the low 60s, I did an emigration out and back from work. Felt warm with the sun. 745 pace with heart checks at 140 or so.

At 11:30 with temps in the low 60s, I warmed up along the BST for PT and strength training. 8:37 pace. Then did those things. I was chest pressing 100 today.

At 10 am, I ran from work down around the U. I ambled through the Game Day set up and it was all abuzz. Free cokes and cheese nips. 62 minutes total

Fritz reminded me yesterday that I'd signed up for a 5k with a free promotion he'd given me. My SI joint and lower back were bugging and I expected some trouble like the terrible Sugar House 5k I had done. The race went surprisingly well. I got out feeling like I was running pretty easy, never pushing the pace. The first two miles were faster than expected. 6:06 with 72 up and 26 down and then 5:55 with 90 down. The third mile I continued not to push and got a 6:35 with 78 up and 50 down. After the third mile clicked off, I finally pushed the pace going uphill and ran 5:35 pace to the finish with 33 up. Short cool down and I left before awards. Not sure if I got anything but Fritz will let me know at some point.

I warmed up 1.2 before the race and cooled down 1.2 after. 

1.48 miles from Rice Eccles to 11th Ave and V Street.

Lunch run at 11:30 with Adam with temps in the low 70s. 8:02 pace

At 12 with temps in the mid70s, I went to meet Adam but missed him and wandered around. We met up 60% of the way into the run and finished up together. 8:41 pace

Treadmill at PT doing some running analysis with Mandy Mehler. Results to come next week but no running until then.

Treadmill in the office at 11:30. I have an SI joint band around my waste that may help hold stuff together. I am to run up to six every other day but stop if there is any discomfort. Today felt pretty good. 

I am also working on retraining mechanics, which is hard.

BST wandering from the office at 12:45. Focusing on form is hard. 8:51 pace

Another treadmill session at work around 12:30. I ran 7:30 pace the whole time while focusing on form. Mental exhaustion.

More treadmill form training. This time not until 4pm. 42:30 total. Feeling pretty good about the progress.

Treadmill at PT - my form improved a lot going from 8:00 pace to 7:15 pace.

Pipeline with Fritz, Adam and Nate. Perfect morning and I always enjoy that group. 8:12 pace on Fritz's watch. Mine was dead.

BST with Adam and Nate at lunch. It was supposed to be colder than it was. 49:45 tota.

Wasatch with Adam at an 8:11 clip. First time on the roads in a month.

Another Adam lunch run, this time along the BST. 8:59 pace with some sprinting downhill at the end. Feeling good.

I ran with my wife in Bear Lake around 11am. Weather was fine. 45 minutes total.

Cold lunch run at noon with Adam and Nate to Wasatch. 42 minutes or so

Another lunch run with Adam and Nate on the BST. Cold but not moisty. 50 minutes total.