Every Race is an Adventure!

Morning basketball with Andrew and the guys.

Tom Lee emailed during the week to see if I was interested in running the Nutcracker 5K at UVSC. Since Larry and Wayne would be running the Death Valley Marathon, I decided to run the 5K.

The registration materials state that each runner is required to wear a tutu (in honor of the Nutcracker Ballet), but it is not (thankfully) enforced, although most of the runners did wear them, even many of the men. I did not wear one.

I was prepared for a very cold run, but with sunshine and the temperature in the high 20's it wasn't really too cold. I was glad I decided to not wear my fleece vest.

I ran the first mile with Tom in 6:23. He then began to fall back slightly. I tried to hold the same pace and managed to run the second mile in 6:23, too. Both of these miles had some pretty good downhill portions in them. The third mile had some gradual uphill. The 3rd mile marker must have been misplaced (too short), because I ran the third "mile" in 6:21, yet the last "0.1" took me 1:06. I'm pretty sure I didn't slow from a 6:21 pace to an 11:00 pace during my kick. I think it is more likely I averaged 6:46/mi (6:21 + 1:06) over the last 1.1 miles with the gradual uphill.

I finished in 20:13, a new PR (previous was 20:29), and finished 1st in the 45-49 division and 10th place overall. I received a blue ribbon and a small wooden nutcracker. I was very pleased with my performance.

Tom finished in 20:59. It wasn't a PR for him but he did meet his goal of breaking 21 minutes and he won the 40-44 division and also received a nutcracker.

Scott Blake (another WBR teammate) also ran. His goal was sub-24 but he finished in around 22:30, another new PR for him. He also won a nice pair of running shorts from Runner's Corner in the raffle.

We all left winners. It was a great morning.

I decided to run outside at lunch time today. It was sunny, with the temperature in the high 20's. With long sleeves, a fleece vest, knit gloves, and a hat I never got too cold.

I haven't run hills much since St. George in early October, so I decided to run the Eagles View course. I didn't push too hard and averaged about 8:37/mi for the 5 miles.

Basketball again this morning. I like being able to spend time with my young adult son who no longer lives at home, and I like to play basketball. I even made some shots this morning.

I also like not being cold, and not having to breath the icky air caused by the inversion that is upon us.

I talked with Kevin and Scott in the fitness center before my run. They had both just finished some pretty good workouts. Scott had run on Kuhni Rd. After talking with him I decided that seemed like a good place to run today. It must have been, because I ran into Tom while out there and ran in the last mile or so with him.

My training plan this winter is basically "run whatever I feel like" and enjoy myself, with an eye to increasing my short distance speed (5K/10K). Today I felt like running four one-mile intervals with 1/4 mile jogs in between. I thought I'd run the first one pretty hard (not all out) and then see if I could run the other three pretty close to the same pace.

I warmed up running 0.91 mi to Kuhni Rd. @ about 8:21/mi. Like I usually do, I started out too fast on the 1st mile interval (around 6:38/mi) and slowed a little to finish it in 7:01. The 2nd mile I decided to not look at my watch and just try to match my effort for the first mile. The result was 7:28 for that mile. I returned to checking my watch periodically on the 3rd mile and ran it in 7:15. I started out the 4th mile at about the same pace but about midway through I noticed my pace had slowed to 7:37/mi. I pushed it back up and finished in 7:13. I saw Tom just after I finished this last interval. He was just finishing his tempo run so we ran the 1.16 mi back in together @ about 8:31/mi.

Tom and I commented on the way back in that we both felt a little sluggish today. We thought it might be lingering effects from Saturday's 5K, the cold, or both. But Scott ran the same 5K Saturday, and ran in the same conditions on the same road today, and he ran great. Maybe age has something to do with it?

I ran the neighborhood 5K course (in the reverse direction) with Larry and his wife Jolene this morning. The temperature was in the low 30's with a bit of a cold wind and light snow falling. It was my first time running with Larry since he and Wayne ran the Death Valley Marathon on Dec. 2 so we just enjoyed an easy social run.

I then let my dog out to play with Larry's dog and we walked around the block and talked some more back to their house. It was an enjoyable morning.

I didn't run after Wednesday last week. On Thursday I found out my father had a stroke. I spent most of the day with him and my mother on Friday. Luckily the effects of the stroke were limited to the area of his brain that control balance and coordination. He now falls to the left when he tries to walk, and throws up when he stands up. The nausea should only last a few days. He can walk with a walker and the doctors say that within several months his brain should be able to rewire itself and he should be able to walk without the walker.

My father has already had two heart attacks, and his older siblings seem to have all had heart trouble. My dad has always been very fit and eats a healthy diet. Even in his 70's he's been doing 100 pushups and jumping jacks every morning. He was still breaking horses up until a few years ago. His cholestorol has never been a problem. It looks like it's simply genetics.

I'm hoping that if I stay fit through running it may delay what seems to be the inevitable, but I'm not going to waste much time worrying about it. I could be abducted by aliens this afternoon.

I ran alone this morning. The weather was in the low 30's and the roads were dry.

I ran the extended Orem course. This course is along well lit streets and breaks nicely into 1/2 mile segments every 4 blocks. It is level-ish, with gradual downhills when running away from the mountains (S and W) and (logically) gradual uphills when running towards the mountains (N and E).

I mention the grade only to try to explain the variance in my pace for this moderate-effort tempo run. Although my mind didn't really notice the uphills and downhills, my body must have. While I tried to maintain the same effort throughout the run, and feel I did pretty well, the average paces for each 1/2 mile were as follows: 7:47(S), 7:39(S), 7:57(E), 7:36(S), 8:12(E), 8:25(N), 8:05(N), 7:47(N), 7:23(W), 7:27 (W), 7:14(N w/kick).

Overall average for the 5.5 miles was 7:47/mi. I also ran a little over a mile total for warmup and cooldown.

The weather was a little warmer than yesterday, in the upper 30's. I repeated yesterday's run, adding an additional half mile to the beginning of the tempo run. The average paces for each 1/2 mile were as follows:

(+/-nn) = difference from yesterday, (u) = gradual uphill, (d) = gradual downhill

7:49(d), 8:04(+17 d), 7:51(+12 d), 8:16(+19 u), 7:49(+13 d), 8:23(+11 u), 8:22(-3 u), 8:14(+9 u), 8:02(+15 u), 7:28(+5 d), 7:37(+10 d), 7:35(+21 u).

I also ran about a mile total for warmup and cooldown.

My legs were not as fresh today as yesterday. My overall average pace for the 6 miles was 7:57, compared to 7:47 yesterday. Nevertheless, I'm satisfied with the run. My primary goal was just to get some more tempo miles in.

The weather was around 40 degrees. I ran our traditional Thursday run this morning, although I don't think I've run it for at least a couple of months now (since before St. George).

This course starts with the short steep climb up Main Street followed by the long steep climb up 2000 North (about a mile). To illustrate the steepness up 2000 North, I averaged around 11:00/mi going up, and 6:35/mi going down.

These hills are followed by rolling hills for a little less than a mile. I averaged 8:19/mi for this section.

Next is a half mile downhill section. I averaged 6:42/mi here.

The roughly two miles back in are mostly level. I averaged 8:20/mi for about a mile then dropped down to 7:54/mi for the last 0.9 miles.

I averaged 8:26/mi overall for the 5.7 miles. I gave a good effort, but didn't push it real hard. My left knee and right hip are feeling a little better, but I don't want to risk injury. I just want to be able to run strong at the Painter's half marathon in January.

What an adventure!

With the temperature around 50 degrees today, and a forecasted high of 30 and snow tomorrow, I decided to run long today.

I was up for a little bit of an adventure so I decided to run the Bonneville Shoreline trail over to the base of the trail to the "Y" on Y Mountain. I had the notion to maybe actually run up the Y trail.

I've been wanting to do it for a while. One of my most memorable long runs was in 1982 (I was 22) when I ran from my hometown of Springville to Provo, up the trail to the "Y", and then back home. That was my peak marathon year, when I ran St. George in 2:52.

Today I started by running the 1.5 miles from work to State St. at about 8:00/mi. I then slowed as I climbed up to the Bonneville Shoreline trail. The trail was in good shape and I moved easily along at an easy long run pace. There were a couple of forks along the way where I wasn't sure which way to go, but I ended up at the parking lot at the base of the Y trail. It turns out it's about 4.6 miles from work, pretty close to what I measured on Google Earth.

There are permanent restrooms there so I decided to make a pit stop. The toilet flushed, but the water to the outside fountain had apparently been turned off for the winter. I read the history of the "Y" on a monument, and then decided to go for it.

The trail is very steep. There are a series of 6 switch backs of varying length that climb about 1100 feet in just over a mile. I was quickly reminded of the Ragnar and "You Gotta Be Kidding Me" legs of the Wasatch Back Relay, but this was maybe even harder. I soon realized I would not be able to run to the top without stopping. I stopped various times on my way to the top. I didn't walk. I would stop, catch my breath, enjoy the beautiful views of Utah Valley, and then press on. I think the thinner air made it more difficult to catch my breath, but maybe it was simply exhaustion. Nearer the top I ran into a little snow and mud, but it was passable. The last little bit was especially steep, but I finally made it to the top. I stood exultant with arms raised in victory at the top of the "Y".

I quickly discovered the trip down wasn't going to be all that easy. I had to step carefully to not slip on the mud, snow, rocks, or steep inclines.

My average pace going up was 15:11/mi (not counting the stops), and going down it was 14:26/mi (no stops).

It felt good to be back running on the relative flatness of the Bonneville Shoreline trail again, for a couple of miles at least. At that point I apparently took the high road when I should have taken the low road and ended up on a very narrow, and then steep, deer trail. I eventually made it back down to the main trail, but not without some hill sliding and filling my shoes (and one of my socks) with dirt and tiny gravel.

After cleaning out my shoes and sock I continued the run back to work. It was hard getting going again. My legs were very heavy. I had to stop at the light at State Street. While waiting, I decided I wanted to finish as strongly as I could. I set my goal at an 8:00/mi pace for the last 1.5 miles, the first half of which involved crossing too railroad overpasses. When the light changed I started off with focus and determination. As I was crossing one of the overpasses I heard a brief honk but I was too tired to look so I pressed on. As I reached the base of the second overpass my average pace was exactly 8:00/mi with 3/4 of a mile of level road to the finish. I decided not to look at my watch again. I would simply try to focus and maintain form to the finish, trying to hang on. When I finished I was pleased to see that I had averaged 7:57/mi for the last 1.5 miles, 3 seconds faster than my goal. It was a minor victory, but a victory nonetheless.

One reason we run is because it feels so good when we stop. It sure felt good today! My run lasted 2.5 hours, and I only went about 11.5 miles, but it was still a great run. Who would have thought I would finally achieve my goal of running to the top of the "Y" again in the middle of December during my (rather long) lunch hour.

What made it even better, was that the honk I had heard was from Larry, my neighborhood running buddy. He called me just after I got back to my office to say he had seen me, and that it looked like I was running strong. That gave me the opportunity to tell him all about my recent adventure.

It was a little cold and icy out, so I decided to run on a treadmill at the fitness center today. I thought it might be crowded, so I went down a little early.

I found Tom Lee, Kevin White, and Scott Blake already running hard. I changed my clothes and got on one of the older treadmills next to Scott. I wasn't sure what I wanted to run today, so I asked for a suggestion. I thought Scott was kidding when he suggested 8 mph for an hour, but when I realized he was serious I figured why not give it a try?

One of the newer treadmills opened up so I moved over between Tom and Kevin to do my run. Like Scott, they were working hard and were inspiring.

I started out at around 7.5 mph for a little less than half a mile then went to 8 mph. "Da Vinci Code" was playing so that helped distract me, but it was still hard work holding the 7:30/mi pace for 8 miles. After several miles I was sweating and breathing heavily. Since I had started at 7.5 mph, I knew I had to run faster than 8 mph at some point to average 8 mph overall. I pushed to 8.5 mph with a mile to go, 9 mph with 1/2 mile to go, 9.5 mph with 1/4 to go, then 10 mph for the last 1/10 mile.

I finished at around 59:30 and averaged about 8.07 mph (7:26/mi). Tom, Kevin, and Scott had long since showered and gone...but at least I get to blog my success. Thanks for the recommendation, Scott, it was a tough but satisfying workout.

Basketball today. We had 12 (one sub per team) and played for about 1.5 hours. It was great fun. My son Andrew was on fire. I was not, but my basketball conditioning seems to have improved. Now if I can only figure out how to get taller than 5'7". If I could get the additional height in my legs, it might improve my running as well my basketball. :)

The temperature was in the low teens this morning so I ran in the early afternoon in the fitness center. I saw both Cory and Nathan there. Nathan was running but Cory was doing some other exercises. I think he is still nursing PF in his foot.

I ran 4.5 miles at 7:30/mi then slowly increased to 6:30/mi during the last 1/2 mile, plus a little warmup and cooldown.

I ran with Larry this morning. The temperature was very cold (around 14 degrees) and there were little ice crystals floating in the air, reflecting the light from the street lights. We took it easy and only went about four miles, but we had a lot of great conversation.

Basketball again.

I found out Friday night that my wife and I had choir practice at 9:00am on Saturday for our performance on Sunday. I was planning to run with Larry and the guys at 8:00am. I decided to start at 7:30am and put it a few miles before I joined up with them, and then break off early. I ended up going the entire distance with them and being a little late for choir practice.

Basketball during the holiday break.

I was going to run this morning and dressed for it but it started snowing hard pretty hard so I switch to plan B - basketball. We went for 2.5 hours this morning, with no subs. I was beat by the end.

An interesting thing happened this morning. I had applied some SportShield (anti-friction blister protection) in preparation for running. I apparently got some on my right hand, because I had difficulty all morning gripping the basketball with my right hand. Most of my (limited) scoring was with my left hand.

Andrew and I went to play basketball, but only Danny (the guy with the key who sprained his ankle yesterday) and his son showed up. We shot around and talked for a while then went home. I should have went running at that point, but I didn't.

Larry, Wayne, Kevin, and I ran to the mouth of Battle Creek Canyon. The temperature was in the mid-20's I think. It was great once the sun came up. Kevin and I ran a few spurts up some hills, but overall we didn't push very hard. We had good conversation and had a good time.