You get out what you put in

Entry Dates:

2007 Nov - Nov 2009

July 2010 - Dec 2010

Nov 2011 - July 2012

Sept 2013 -

                   -April 2016

June 2017

Day before race warm-up run, just getting warmed up for tomorrow's Thanksgiving 5K.

Got out along the Jordan River and around a golf course.  Starting to feel better about my running, still just maintaining fitness.

The morning was cold and I wasn't sure about whether to run in warm-ups or shorts but as usual my body warmed up and the shorts came out.  I started at about the 5th row, there were 875 runners, much bigger than in past years.  I probably should start closer to the front since I passed about 70 people in the first 3/4 miles.  I like to get behind the pretenders who start out too fast but ahead of the recreational runners.  They should have sectionals, 5:30 pace up front, 6:00 pace here, etc.  Not that I want to sound elitist but it's hard to tell sometimes, my novice friend was in the back and disheartened when his group started out walking, you just never know. 

The mayor got a head start and we were off.  My goal was to run comfortably for the first 1/2 mile and then try to stay at VO2 max.  I passed my 20s friend James and then my 40s friend Frank at 1.3 and then stopped passing.  Went through the first mile in 6:00 and hooked up with a peer in white.  We traded back and forth up and down the hills--you gotta love this course.  Then near the 2 mile mark (I never saw it) he asked if we were at 2 miles.  My watch read 13:00 and he said, "If I've slowed down this much I'll be mad."  The course is slightly different on the way back with a straight tack through a neighborhood street to the final hill and turn.  I mentally downshifted and allowed my peer runner (Mike) to get a lead of 30 yards and "break the string" on me.  This was unfortunate because I prepared myself for the last hill and final 1/2 mile stretch but I didn't catch him.  I had an extended cruise and kick but didn't catch the 20s guy who could hear me coming and beat me by a second. 

I felt pretty good and this was the first time in 2 weeks that I felt good about my running.  Two years ago I ran 19:01 so I'm in decent shape and maintaining.   Now I just need to go to Nick Yengitch and see how my fitness stacks up.  The Nick Yengitch 5K is a great race.  Run at 11 at Copperton Dec 1, not quite a full 5k but good coffee and hot chocolate and informal awards at the end.  A local Presbyterian church has a bake sale and inexpensive chili and hot dog lunch afterwards.  Last year the race started with everyone singing the Beatles song, "All you need is love," ready set go. 

Did a fartlek shakeout late last nite.  Was inspired looking at some of the college cross country results.  Obviously Josh McDougal did awesome, but I found two other guys who passed 86 people and 71 people in the last half of the race.  David Chirchir of OK state and Jacob Gustafsson of BYU.  I always love a conservative come from behind race, I basically love smart running in general.  The top 30 guys ran negative splits, and then a few gems here and there. 

I ran exploring industrial parking lots and just doing some speed play of various lengths, about an hour altogether.  Felt really good, I've got to try and defend my win of Nick Yengitch 5K two years ago.  That'll get you motivated.  There's nothing like being in the middle of a race and thinking, "I can win this!"

Three in the morning, shakeout run, 6 at nite around golf course and apartments, easy grade.

I ran for about an hour.  S JR Parkway to the fishpond park and around it.  My calves were tight, not sure if it's because of not running for a day or if my shoes have had enough.  Have to see tonite.  Just trying to put in the base, I just wish I could get out before dark more consistently, although I do love the yearning freedom of the pathway, me, and the sky. 

Easy to moderate seven N JR Park to Business parking lots, gradually faster and felt good.  Upper hams still sore.  Basketball last nite and tonite, twisted left ankle slightly but shouldn't be too bad. 

Rethinking the hard/easy myth, do medium easy/hard runs work just as well?  For buildup, yes, for elite training, no.

From work, around the neighborhood.  Jordan river park.  Pre-race shakeout, not really tapering off anything, just feeling it out. 

Warmed up with Kyle a little bit. Was snowing a lot so didn't wear my glasses. We took off and I settled in with Kyle all the way to the turnaround.  The course was unfortunately shortened even more I guess due to race conditions.  Saw Braden Emerson before the race started and explained the course to him, luckily there was a pace car.  He ran just fast enough to win it seemed. Ran in my trail-running shoes, my calves were hurting the whole way and I gave up a little in the last half, Kyle put about 50 yards on me.  Don't know if it's my lack of mileage making my calves hurt--seems likely.  Can't really compare to 2 years ago 17:56 as the course was different. Was a bit frustrating but had to get home and take a warm shower so I could shovel snow the rest of the day.  Cheers.

Basketball last two nites, babysitting Monday.  Major probs right now, my calves ache after just a mile every time.  Don't know if I need to run through it, change shoes, do barefoot running, rest.  I did about a half-mile of hop steps to work through it, I'll keep plugging away.

Slow late nite loops around apartment with Darby.  No calf strain, I do love to run, just got to do it.  Still some upper hamstring, lower gluteus soreness.

B-ball tues/wed; basketball shoes might be coming close to need of replacement.  Tues played really well, Wed-more well-intentioned defenders?  N JRP to Industry, need for bathroom and no use, home.