Sunday, December 31, 2017

This Week in Running - 12/24 - 12/30 + Desert Run Photos


Me post long run




DayMileage / WorkoutComments
Sunday7Easy run for the most part
Monday9Desert run on the Utah / Nevada border
Tuesday5Easy
Wednesday52 miles at 5K pace. No garmin but it was around 16 minutes
Thursday7Easy to medium
Friday4Easy
Saturday19Long run at 9:45 pace

Weekly: 56 YTD: 1852.5




Week's Summary


This week was actually a very solid training week.  Whatever race I am ramping up for is looking to be a good one.  I got in plenty of miles, including some hill training on the trails outside of Wendover Utah (pictures below).

I also managed to get in a 2 mile time trial -- sans a watch.  I wasn't expecting to be able to run hard -- I just didn't feel like it --  but once I got warmed up I turned on the jets.  I wish I had my watch so I would know how fast I ran, but it certainly felt like 16 minutes-ish.

I did a little bit of experimenting with my long run on Saturday as well.  I have read that the walk-run method works well in that you'll be able to maintain your average pace longer as it gives your running muscles a break.  Right before Vegas I ran into a runner who really liked it and since then I've been meaning to try it.  My plan was to run about a mile and walk for 1 minute.

First off, I had to put my ego in check.  Even my long run training runs I run too fast.  Mostly because I post the times and there is a sense of pride.  Ultimately that makes me race my long runs, which is a recipe for pace mismanagement and burnout.  Doing the walk run method forced me to sort of put the time on the back burner.

Secondly, I really looked forward to the walk break.  It seemed sort of weird after 1 mile to take a break and walk, but it kept my mind occupied.  I'd glance down at my Garmin and at my specific and get a break.



Third, during my breaks I could fiddle with my phone or drink.  90% of the time I have a hard time staying hydrated on my long runs.  Having a 1 minute walk break allowed me to ingest more hydration.

Fourth, I found that my running paces were faster.  I think part of this was I was trying to make up time for the break as well as my legs having a bit of recovery. 

So was it a success?  For the most part it was a success.  I felt like my average pace was more sustainable.  Looking at my splits, I was holding a pretty consistent pace for 18 miles.  Once I hit mile 19, I was pretty gassed.  I suspect I could've done another mile at that pace, but I think I was hitting the wall. 

I definitely want to continue this experiment.

Face to Face with My Feral Cat


Regular readers will know that I feed the feral cats along the bike trail.  I have done so for the past 2 years or so.  Every day that I leave food it is gone the next day.  Sometimes other animals get it, including the birds, but I know most of the time the cats get it.

I've been feeding one cute cat for the past 2 years or so.  She (or he) is super skittish and doesn't like to come near me.  However, she knows my schedule and where I drop the food.

This past week she was waiting for me on a tree branch.  As soon as she saw me, I was greeted with a few meows before it dropped down and into a culvert.  I always drop food at the other end and so I deposited the daily dose of crunchy food.

I backed away from the culvert and no more than a minute later the cat came and started to eat the food.  Normally if she sees me, she'll take off but she seemed to trust me.  I didn't get too close to her, but this was the closest I've ever been.  I got some decent shots of her:




Desert Run


Finally, over the Christmas break I went to Wendover for 2 nights.  I didn't have any luck there but I did take in a nice desert run.  I went a bit further than I should've but it was such a nice late afternoon that I had to make it to the point where I could see Pilot Peak.

I've done the trail to that point before, but it never really gets old.  I got some great pictures too.  I am not a big trail runner but this one is very doable.









Upcoming Races

Some races on the horizon.  Getting excited about them!

12/31: Beat the New Year 5K - Salt Lake City, UT (Confirmed)
01/18: St George Half Marathon - St George, UT (Confirmed)
02/03: South Davis Recreation Center Sweetheart's Day 5K - Bountiful, UT (Probable)
02/03: Sun Marathon (likely the half) - Santa Clara, UT (Maybe)
02/10: Candy Heart 5K - West Jordan, UT (Confirmed)
02/17: Saints and Sinners Half Marathon - Boulder City, NV (Maybe)
03/03: March Madness Half Marathon - West Bountiful, UT (Confirmed)
03/18: St Patrick's Day Half Marathon (6 Tunnels Half Marathon) - Las Vegas, NV (Unlikely)
04/21: Salt Lake City Marathon (Half) - Salt Lake City, UT (Confirmed (2018))
11/11: 2018 Las Vegas Marathon - Las Vegas, NV (Confirmed)

Monday, December 25, 2017

This Week in Running 12/17 - 12/24






DayMileage / WorkoutComments
Sunday1010 min per mile pace, recovery run
Monday5Easy
Tuesday52 miles at 5K pace
Wednesday5Slushy run but fun. Medium paced
Thursday73 miles easy, 3 at tempo
Friday4Easy
Saturday16Long run at 9:30 pace per mile, Section #2

Weekly: 52 YTD: 1796.5




Week's Summary


This week was actually fairly productive. Low and behold I started it off with a decent semi-long run of 10 miles at a 10 minute per mile pace.  With the weather comfortable cool but dry, I really find myself enjoying running.  Also there isn't any pressure of a race to train for so I can sort of do what I want, when I want.

I also did a somewhat disappointing 2 mile time trial.  Before the Vegas marathon I was running it in 15:45 -- now 16:20.  Just wasn't my day and I had a bit of a head wind. However, I did feel good in that I actually did the speed work.  I generally dislike speed work but like eating Brussel sprouts, I know it is good for me.

Also on Thursday I ran just under 3 miles at tempo pace. I ran into a fellow runner on the bike trail and I know they are faster than me.  So my goal was to keep ahead of them and I imagined someone chasing after me.  The mental game worked and by the time I let off the gas I had actually put in a quality workout.

I wrapped up the week with 16 mile run.  I think I would've hit 18 but the rain / snow was coming down and I felt myself getting chilled.  As seen by the pictures below, it was just damp and I could feel my outer shell getting soaked through.  It largely went well and I felt good throughout the run.

So that leads me to ask myself what am I training for?  My training right now looks good for a build-up for a marathon.  Am I training for a marathon?  Maybe.  I may jump into something in the spring or even push the envelope a bit for a new marathon down in Southern Utah at the start of February.  I am thinking that is a bit premature but hopefully the additional miles will pay dividends on my half times.






 

Upcoming Races



12/31: Beat the New Year 5K - Salt Lake City, UT (Confirmed)
01/18: St George Half Marathon - St George, UT (Confirmed)
02/03: South Davis Recreation Center Sweetheart's Day 5K - Bountiful, UT (Probable)
02/03: Sun Marathon (likely the half) - Santa Clara, UT (Maybe)
02/10: Candy Heart 5K - West Jordan, UT (Confirmed)
03/03: March Madness Half Marathon - West Bountiful, UT (Confirmed)
03/18: St Patrick's Day Half Marathon (6 Tunnels Half Marathon) - Las Vegas, NV (Unlikely)
04/21: Salt Lake City Marathon (Half) - Salt Lake City, UT (Confirmed (2018))
11/11: 2018 Las Vegas Marathon - Las Vegas, NV (Confirmed)

 

Tuesday, December 19, 2017

This Week in Running 12/10 - 12/16 + Little Black Mountain Hike









DayMileage / WorkoutComments
Sunday3Hiking plus a bit of a trail run.
Monday5Smoggy gross air, so easy run
Tuesday4More bad air
Wednesday7Average run but with some fartleks thrown in
Thursday5Slow run, burning calories plus 1 mile of strides
Friday5Basic run
Saturday14.5Long run at 9:25 pace per mile

Weekly: 43.5 YTD: 1744.5



Week's Summary


This past week was challenging.  The week started off casually enough but as it wound its way through, the Salt Lake / Northern Utah area got thicker and thicker with smog.  The inversion was at its worst and most pundits were saying that you should exercise indoors -- or worse -- not at all.

I got through it and kept the mileage during the bad days fairly mild.  I wasn't quite sure if I was doing myself more harm then good.  I have a bit of a streak going having run at least 3 miles every day since before Thanksgiving.

My knee feels good and I have still been doing my exercises.  My weight is up, unfortunately.  I've made some poor lunch time decisions and I gained a few pounds.  I am being more diligent about what I put in my mouth.  I am finding that as I age, things I used to be able to get away with, I no longer can.  Ugh.... I was warned this would happen.

Saturday's long run also went well.  The weather was ideal and the air was crisp.  I probably could've gone a bit longer, but I I don't have any super long races on the horizon so I dialed it back a bit and working on maintaining a consistent pace.


Trail Run


To start the week, I did a little bit of trail running.  Faithful readers will remember a few weeks ago I did the Little Black Mountain Hike and just found it incredibly enjoyable.  The path was well defined and highly ideal for running.  I made a mental note to make it back there and actually run on it.

On Sunday, I wound up running the trail (at least the downhill part -- about 3 miles) and actually made it to the top of Little Black Mountain.  It was a great day for a run / hike and I put in nearly 8.5 miles total.  I also got a chance to climb both of the Twin Peaks of the Avenues.

I also managed to get above the inversion layer, which you can see in some of the pictures below:



Twin Peaks of the Avenues











Upcoming Races


Believe it or not, I was really hurting for a race this weekend.  Since I had done pretty well at the Independence Run I wanted to thrown down the gauntlet and run another one.  

Unfortunately, this is the time of year when the race scene gets pretty thin.  I have, however, been taking advantage of the coupons race directors have been throwing my way and my "dance card" is already filling up for 2018.


12/31: Beat the New Year 5K - Salt Lake City, UT (Confirmed)
01/18: St George Half Marathon - St George, UT (Confirmed)
02/03: South Davis Recreation Center Sweetheart's Day 5K - Bountiful, UT (Probable)
02/03: Sun Marathon (likely the half) - Santa Clara, UT (Maybe)
02/10: Candy Heart 5K - West Jordan, UT (Confirmed)
03/03: March Madness Half Marathon - West Bountiful, UT (Confirmed)
03/18: St Patrick's Day Half Marathon (6 Tunnels Half Marathon) - Las Vegas, NV (Unlikely)
04/21: Salt Lake City Marathon (Half) - Salt Lake City, UT (Confirmed (2018))
11/11: 2018 Las Vegas Marathon - Las Vegas, NV (Confirmed)

Tuesday, December 12, 2017

This Week in Running 11/26 - 12/9









DayMileage / WorkoutComments
Sunday5Speed workout 1 @ 8:04, .5 at 3:51 and .18 in 1:21. Intended to go further but my energy level didn't have it.
Monday7Medium paced run.
Tuesday4Easy
Wednesday7Medium but with some fartleks at a good pace
Thursday5Ordinary run
Friday4Easy
Saturday5Basic run
Sunday12Long run Sunday
Monday5Medium with 1 mile of strides
Tuesday5Easy
Wednesday52 miles in 16:24. A little bit of speed work.
Thursday7Medium with bits of speed thrown in
Friday3All easy
Saturday3 AM
7 PM
5K Independence in December Run
YTD: 1701







Week's Summary


Well I have a bit of a streak going now.  I started running just before Thanksgiving and I haven't really let up.  With the cooler weather and feeling reasonably healthy (and with no major races on the radar) I can train and ramp up the miles a bit more.

My knee, which had pretty much healed, came back a bit this week.  One day it nearly stopped me from running, but once I am warmed up it seems to hold up on its own.  I am still doing my exercises and I do back down on the pace when it is bothering me.

Also as a bit of cross training, I've been getting in some hiking.  We have had an unusually warm winter with very low snow, which means a lot of the lower elevations hikes (between 5000 and 7000 feet) have very little, if any, snow.

Salt Lake's Awesome air quality


On the negative side, Salt Lake and northern Utah has a "dirty" secret.  We have high levels of air pollution in the winter due to inversion.  It makes for horrible running in that it is like getting directly out of an exhaust pipe.  You might think it is a fog layer, but in reality is a soot and pollution.  Most people either hit the treadmill or just stop running altogether.  Me?  I breathe it in baby.  I am not sure I am doing myself any good though.

Overall, I just need to work on shedding a bit of weight and working on my speed.  I think about the speed work almost every time I go out for a run.  I can usually get one workout in a week.  I really would like to be "fast" again.

Upcoming Races

12/31: Beat the New Year 5K - Salt Lake City, UT (Confirmed)
01/18: St George Half Marathon - St George, UT (Confirmed)
02/03: South Davis Recreation Center Sweetheart's Day 5K - Bountiful, UT (Probable)
02/03: Sun Marathon (likely the half) - Santa Clara, UT (Maybe)
02/10: Candy Heart 5K - West Jordan, UT (Confirmed)
03/03: March Madness Half Marathon - West Bountiful, UT (Confirmed)
03/18: St Patrick's Day Half Marathon (6 Tunnels Half Marathon) - Las Vegas, NV (Unlikely)
04/21: Salt Lake City Marathon (Half) - Salt Lake City, UT (Confirmed (2018))
11/11: 2018 Las Vegas Marathon - Las Vegas, NV (Confirmed)

Saturday, December 9, 2017

Independence Day December 5K Run - North Salt Lake, UT








Official Time: 24:45
Placement: 1st in age group (45 - 49)
Results: Here
Race WebsiteHere
Weather: 25F, no wind
Garmin Dump: Here



Mile  Time Comments
1 7:55 Solid start. Was able to settle into a nice pace right off the bat
2 8:00 Turn around slowed me up a few seconds but otherwise feeling good
3 8:07 Started to fade but overall ran nicely
3.11 0:42
Total Miles: 3.11 - 24:45




Introduction


I was definitely looking for a race to do this weekend.  It's been a whole 2(!) weeks since I raced and looking at the upcoming calendar I knew it was likely going to be a while.  So I was following the local race feed when I saw an impromptu 5K race popup.

The inaugural Independence Day December 5K is a race thrown together by Josher H at PhatJosh.com and race director extraordinaire Joseph C from OnHillEvents to help support a pair of runners through some difficult times.  100% of the proceeds went to the runners with a minimal entry fee of $10 (you could donate more).

The race was fairly close to my house and I decided that I wanted to race AND help out someone in need.


The Race


I rolled into the race site about an hour early.  Part of the deal was that the race offered recycled shirts (from other non-related races) from OnHillEvents.  It was more or less first come first serve so I was one of the first there. I managed to snag a Layton Marathon shirt.  I have run the race a few times but not that year's particular race so the shirt was new to me and not entirely undeserved.

We have a bit of a cold spell going on in northern Utah right now and the Saturday morning race was a balmy 24F when I got there.  Fortunately, there wasn't any wind.  Check-in was painless and I had my bib in under 30 seconds thanks to Josher, who was at the registration station.

The race started at the stroke of 9 and we headed north from Legacy Park along the Legacy Bike trail.

I've run along the Legacy Bike Trail a bunch of times as there are several races that use it.  It isn't the most exciting route, but for a 5K it works -- and best of all it is flat.  More or less it is your average, ordinary multi-use bike trail that hugs the Legacy freeway.



I was expecting to bottle necked for a bit, but luckily within a hundred yards I was able to maintain whatever pace I wanted to.

I wasn't sure what to expect with my performance.  I had done very little of a warm-up and on last night's "easy" run I felt sort of heavy and lethargic.  Luckily, once the race started my racing instinct kicked into gear.

The first mile felt good and it felt like I had just started before my Garmin buzzed at a 7:55 mile.  I was hoping to run 8:00's for the first 2 miles and then gut out whatever I had left.  So I was pretty happy and I felt good.

The lead pack was a ways a head of me but I was running well. Before I knew it, I spotted the turn around (they were serving warm water of all things...) and it measured exactly at 1.55 on my Garmin.

I really started to feel a little winded at 1.75 but with all my training geared towards longer distance stuff, I knew I had roughly 5 quarter miles left (I love to break down races in my head like that).  I only had one young woman pass me in the final stretch and I felt like I had at least another mile at that pace.


Conclusion

I really felt good after this race (despite a little bit of a creaky knee again).  I had hoped I would finish in sub 25 minutes and I did it!

I wound up talking to a few other runners and thanking the folks that put this together for a bit.  I was surprised to see that they also gave out awards.  Once again, the awards though were pick your own and from another race.  So I grabbed a 2012 Layton Marathon age group winner award (I came in 4th I think that year) since I won the 45 - 49 age group.


I really felt good about this race.  It was accurate and about as simple as it gets.  Also this race helped two people who are really in need.  Running has so many positive benefits and coming together as a community to help someone in their time of need makes it even better.



Monday, December 4, 2017

Ferguson Canyon Hike - Cottonwood Heights, UT


Introduction


Another weekend -- another hike.  I decided to do the Ferguson Canyon Hike -- located at the base of Big Cottonwood Canyon on the east side of the Salt Lake Valley.

I used to live in this area and I never did get the opportunity to do this hike, let alone even know about it.  It is a popular one -- particularly for dog walkers and rock climbers.  

I went there on a Saturday looking for a short, doable hike that wouldn't completely wipe me out.  Also I needed something with low elevation as to avoid a lot of snow and ice.

The hike is located here, just off of Wastach Blvd.  There is some parking but if you get there late or it is busy, you'll have to park a little ways away, as the roads directly near the canyon are by permit only.  Luckily, I arrived fairly early and found a spot.

The trail head is easy to find and involves what looks like the Bonneville Shoreline Trail:


You basically hike up the trail going north before it turns eastward.

The trail is listed as hard and at first I thought, wow, did they totally over state this one.  The trail was very smooth and I almost felt like running on it.

However, once you get into the canyon it gets more tree-shrouded, and rocky.  You'll be walking by a stream for the majority of the hike and you'll see various small waterfalls as well.

The trail starts to get steep about 3/4ths of a mile in and you'll be scrambling over rocks.  The trail, surprisingly, was easy to follow.  Sometimes I lost it, but if you keep going east, it'll show up again.  You can follow my path here.

The trail in December had an inch of snow on it and I was in running shoes.  I would highly recommend ski poles and sturdier shoes.  There were a few sections where it was really slick and I almost thought about turning back.  I also didn't see anyone after about half a mile into the canyon (on the return trip I ran into nearly a dozen people, however).

There are some interesting rock formations and I imagine this trail is a delight in the fall.  However, after about 1.25  miles the trail suddenly becomes exposed.  No more snow!  My pace picked up tremendously and I managed to make it to Ferguson's Overlook.  Here you can get some beautiful views of the valley and the mouth of Big Cottonwood Canyon.

I came up with a one-way trip of about 2 miles, with 1600 feet of elevation climb.  It is definitely a workout, but I made the round trip in under 2 hours (excluding kick-back time at the top).

The views at the top are awesome and I found this hike enjoyable and not terribly strenuous.  I could see this one also being busy in the high-hiking months.  So choose your visit wisely.

Enjoy the photos: