Long May You Run

5.65 am miles  48:47  8:38 ave  feeling pretty good this morning, clipping along pretty well.  My jaw stopped hurting sometime on Sunday, it's been nice, I think it is behind me now.

7.01 pm mile  8:57 ave 1:02:45  Back to the B Street rout home.  The last time I went up B street was the end of March.  It's nice to be back.  Great up hill run, over 400 feet in a little more than a mile, then 2.5 miles back down. 

5.65 am miles  48:25  8:34 ave pace

7.01 pm miles B street rout, ran pretty hard, screwed up my watch so I don't have a time, but I know one of the downhill miles from the Capitol to the track entrance was 7:38. 

5.65 miles 46:19  8:12 ave pace. feeling real good!

17 miles 2:35:55  9:10 ave  City Creek Canyon run.  2 miles on the track then two more miles to the guard shack, then 5.5 miles to the top of the loop.  Beautiful day today, kind of cool in some parts but the heat felt nice.  I started at about 9:00 am.  I did not run super hard coming down, which is the emphasis of this run.  From the guard shack up 57:18  10:25 ave.  I know the first three miles were 29:30 or 9:50 pace, the next two miles would have been 27:48 or 11:07 pace.  wow.  Back down was 44:38  8:07 ave.  Last week my down hill time was 7:36.  This run really kicked me hard.  I was dead by the time I got back to the track.  The down hill miles from the Capitol to the track were 8:24 and 7:50.  I planned on running at least one more hard mile at the track but when I stopped to open the gate I decided to stop for good.

4.65 pm miles 40:48  8:46 pace.  nice little short run home.  Little stiff from yesterday but not as stiff as my last City Creek run.  Progress?

5.65 am miles 47:11  8:21 ave pace  wonderful morning run.

8.1 pm miles 1:11:02  8:46 ave pace.  nice warm sunny afternoon.  B street route, 1 mile on the track barefoot 8:06 for that one mile. 

5.75 am miles 50:13 8:44 ave  another wonderful morning.

7.1 pm miles 1:03:07  8:53 ave  B street route.  By the end of the run the wind was blowing hard.  I got sand blasted a few times, I had grit in my mouth and eyes when I got home.  Nothing stops the run! 

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5.95 am miles  48:07  8:05 ave  feeling pretty good, wonderful morning for a run.

7.1 pm miles 58:06  8:11  ave.  B Street route.  My pace up B Street 10:20 for 1.26 miles.  I'm too tired to figure the pave for the rest of my run but they were probably 8's. 

5.65 am miles 48:53  8:39 ave   what a wonderful day to be alive, healthy and running.  Beautiful morning!

10 flat miles out and back from home.  1:23:04  8:18 ave pace.  Last two miles were 7:20 and 7:11.  Worked in the yard all day yesterday (about 6 hours), most of it squatting down pulling weeds.  My legs are very sore.  

4.65 miles 37:31   8:04 ave

5.65 am miles 49:08  8:42 ave pace.  Loving the pre summer mornings.

10.1 pm miles 1:24:26  8:22 ave pace.  B  Street route, added an out and back totaling 3 miles along 11th avenue.  I focused on running the downhills hard,  8:35 (1st half mile uphill, 2nd half downhill)  7:45  7:43  7:20 , last two miles flat 8:04  7:43.  Felt nice to sweat. 

5.65 am miles 48:40  8:37 ave

10.1 pm miles 1:31:52  9:06 ave.  Warm afternoon 84°  B Street route, out and back along 11th.  This run was much harder than yesterday.  Wiped me out. 

5.51  am miles  9:36 ave pace  52:53 total time.  Tired and beat up.

10.1  pm miles 1:37:40  9:40 pace.  This run was pretty much horrible.  The wind was blowing and my body was(is) tired and week, plus, it was cold.  This was a top 10 most miserable run.  I'm glad it's done, and I'm glad I did it.  I went outside a few minutes ago to take out the garbage and now it's a beautiful evening.  What a crazy spring/early summer.  My route was B Street, out and back along 11th ave then home.  Wrapped both achillies tendons, worked well.

10 miles out and back from home.  Ran in the rain, got soaked twice.  I kind of dried off between soakings.  This was about as hard of rain as I've ever run in.  1:26:19  8:38 average.  I feel like a slug for not running Friday or Saturday and only going 10 today.  I really need to start putting in some 20's to get ready for Desnews.

7.65  1:06:39 8:43 ave pace.  2.25 miles barefoot on the track.  I think I went a little too far, I have a few blisters in the making.  I've been doing a few miles here and there barefoot, no more than one mile at a time, 2 miles should have been no problem, in fact, I was going to go 3 barefoot.  It felt really nice in the warm afternoon sun but my feet, although seemingly strong enough, may not be tough enough on the bottom.  I'm hoping that I didn't mess up the bottom of my feet, I've got some monster up and downhill miles to put in.

5.65 am miles 49:14  8:42 ave pace.  Got a nice blister on the bottom of my foot and big toe.  I still can't believe that 2.5 miles barefoot on the track would do such damage.  Oh well, gotta keep running.

10.1 pm miles  1:33:31  9:16 ave pace.  B Street route.  I saw something absolutely amazing this afternoon.  It was about 5pm, I'm running along 11th ave and two bucks cross the street no more than 20 feet in front of me.  I could no believe it.  Their racks were in velvet and looked to be about 4 points.  First, it's rare to see a buck, not only that, but two together.  It's also rare to see two bucks in a residential setting at 5pm in 80° temps.  Wow, lucky me!    I had to run on the easy side because I'm running on blisters.  I decided to run in flats today thinking it would be better on my blisters which I think turned out to be a good choice.  Tomorrow I think I'll run in a new pair of Saucony fast twiches that I've had stashed away for a few months.

5.65 am miles 51:07  9:02 pace

10.25 pm miles 1:33:13  9:06 pace  87°  B Street route.  I was wiped out after about 7 or 8 miles, the last few were tough.  I had to stop for traffic and was quite dizzy, but was okay as soon as I started running again.  Time to get heat trained.  Ate too much pizza tonight, feel very bad, even three hours later.  I'm not going to get that girlish  figure sucking down two platefuls of pizza.  First day in Saucony Fastwitch 5s, good shoe,  I like it better than the Kinvara.  Had to stay in traditional running shoes today because of my blisters.  Today my toe blister popped on the afternoon run.  I'm gong to run in them tomorrow.

5.65 am miles  50:08  8:52 pace.  Slowing down a little this morning.  I still felt bloated from my pizza pig out last night.  By the end of the run I felt pretty darn good, first mile or so was rough.

10.1  1:33:13  9:14 pace  B Street route.  This run was a killer.  My overall time does not seem correct because most of my downhill miles that I ran were 9:30's and the last two flat miles were 10 and 9:45.  I thought about cutting this run short by half.  It would have been a wise decision but I'm glad I did it anyway.  Slow run in 90°.  I've got to burn off all that pizza and running fatigued  in the heat should be good training for Desnews.

5.15 am miles no watch.  It's finally summer!!

21.89 out and back from my front porch to the top of City Creek Canyon and back.  3:28:04 total time and 9:30 ave.  Speed was not the focus here, I wanted to go long at a fairly high temp, 80° and be on my feet for 3+ hours.  Mission accomplished.  River rushing hard, beautiful day.

I've determined that Crocs are a superior downhill shoe so I've decided to run Desnews in them. 

4.65 miles home, nice and easy 41:14  8:52 pace  87°

5.65 am miles 50:55 9:01 pace.  A cyclist was hit in front of Energy Solutions Arena this morning.  He was taken away in an ambulance.  I think he's one of the regular cyclists I see every morning, I feel horrible, it's a shame that something so simple can be so dangerous.  I count my blessings several times a day that me and my family are happy, healthy and usually safe.

10.1 pm miles 1:34:38  9:22 ave pace, B Street route.  Mid 90°'s today, my wife said it was 97° when I got home.  Tough run in the heat, I felt like I was running pretty hard the last two miles and those were 9:01 and 8:53.  I had a steep downhill mile at 8:15, the one from behind the Capitol to the valley floor.  Good solid hot hard downhill training.  Drank a lot of water when I got home. 

5.40 am miles 53:16   9:52  that is a very slow pace, I'm beat up.

10.1 pm miles 1:41:35  10:04 YIKES   ...  that's slow.  Another warm day in the 90­°'s, it wasn't bad at all because it was cloudy.  I thought about cutting this run short to get some rest for Saturday's 5k. I bargained with myself and agreed to cut tomorrow short and Friday I probably won't run at all.  You'd think that a bunch of miles at a slow pace day after day wouldn't do anything for you but it's surprising how well it works, at least for me.  It's days like this that make me wonder how in the heck I can string together a few 6 something minute miles in a 5K, it seams impossible right now. 

5.65 am miles 54:10  9:35 ave  tired and beat up. 

4.65 pm miles 44:18  9:32 ave  No 10 miler today, rest tomorrow and race Saturday.