2024 First Half Review in Running

Finishing the Utah Valley 10K

Total Miles Run:  730 (approximately from January through May)

Introduction

So I started off the year with the hopes of continuing the progress I had made in 2023.  I had run particularly well in 2023, with some over the age of 50 bests in several distances. I had consistently done speedwork, built up my miles and had stayed largely injury free -- so I could consistently run and train.

My goal this year was to build on that training and run even faster for my final year of being in the 50 - 54 age group.

Injuries

So I wouldn't really call it an injury per say, but it caused me a great deal of concern.  Sometime in August of 2023 I started to get hip pain, particularly when walking.  It has never bothered me to run but on midafternoon walks or the walk home from the park, I'd get this dull ache in my left hip.  It would disappear and then come back and for a while I thought it was just normal aches and pains.

Until it wasn't.

It became a regular occurrence and I kept hoping it would sort of just go away.  I could run after all.  It continued though and it made a number of walks painful -- to the point where my left leg would go numb and I'd have a hard time walking.  Often times I'd have to do stretches or find a park bench.

When 2024 rolled around I promised myself I'd get it checked out. And one of the first things I did was see an orthopedic doctor.  After x-rays, evaluation and even an MRI, I was diagnosed with more of the spondylosis, which had sidelined me for the spring and early summer season of 2022.

I commenced physical therapy and even took 2 weeks off of running in April.  I did notice that with time off of running, the symptoms diminished.

As they say, half measures availed us nothing and to be honest, after weeks of PT, rest, and even just casual running, it is only marginally better.  I do attribute a lot of it to the fact that I sit all day and I think my PT and I have narrowed it down to just common IT-band syndrome.  Fortunately, it doesn't hurt or impact my running -- it's just the agonizing walk home.

On the plus side, I am doing my physical therapy exercises, as directed, and the strength gains I've made in my core and hips have been excellent.  I honestly feel like they've made a difference in my running form.

I am still working on getting over this issue, and I suspect it'll continue to hang around until the end of the race season.  At that point, I hope to have the discipline to take some dedicated time off.

I had another interlude with an injury -- posterior tibial tendonitis.  It struck my left foot and it made running fairly painful. Fortunately, I could train through it and I managed to ice it, do my own physical therapy and I wound up ditching the Brooks Glycerin shoes.  I think they have been a contributor to this injury and my IT-band injury.  The stack height and amount of foam is significantly different than my trusty Brooks Adrenalines.  After several weeks, the PTT, has diminished significantly.

The Scare

Faithful readers may recall that during the Eggs Legs 10K I felt like something was off.  And even during the Vegas Half Marathon, I was dealing with pinched nerves.  It was so bad, that I had tingling in my feet and hands and at times I questioned my ability to run.

I do think that it was stress and perhaps health related.  Also, my daytime job is sedentary, so sitting all day with poor posture is only going to lead to problems like this.

About 2 or 3 days after the Eggs Legs race, however, I did experience a medical episode.  There are some different theories and speculation on what I went through -- but I woke up and was just sitting down and all of the sudden my left hand became very shaky.  I was holding a banana and I thought I had dropped it, when in fact it was still in my hand.  Then the left side of my face felt droopy and numb.

It lasted about 30 seconds.  The rest of the day I had a bit of nerve issues but I was functional and even went to work.

Most people might say I had a mini-stroke or TIA.  Although, right now, we haven't found any evidence of it.  I never went to the doctor's after the episode (I really don't like going to the doctors).

It was at that point, that I basically lost 90 seconds off of my 5K times.  It suddenly became very hard for me to even hold on to an 11 to 12 minute mile.  

I did go see the doctor about it and I discovered I also had high blood pressure -- which is very strange since I generally eat well, I am not overweight, and I exercise.  I was given some blood pressure meds, which made running even harder.

Since starting the medicine, my BP has been absolutely normal and I've found a sweet spot of a very, very small dose that I take nightly.  

After adjusting the medication, my times have gotten better.

I am still dealing with the aftermath.  My running is still NOT where it used to be.  It was like, overnight, a lot of my fitness simply disappeared.  

I did get green lighted to run but the medication I am taking does have side effects, one of which is that it makes me more likely to have problems in hot weather, so running long distance races this summer is going to be a challenge.

I am happy to report, that I am making progress, my pinched nerves issues are better -- but do get aggravated on a daily basis.  However, I am still wondering what is going on with me.  I still don't have any definitive answers but only a few clues.  I do know that since cutting my BP meds, I do feel significantly better.

But the fact is, I was staring at the reality that I may not be able to run again, or even remotely compete the way I'd want to.

Success Stories

So there are a few things I am thrilled about:

1) I am still regularly doing speed sessions.  At least once or twice a week and for the most part they've been going well.  I really enjoy them and I love seeing the progression.  It isn't coming as fast as I'd like, but it is keeping me in the game.

2) The physical therapy exercises that I've been doing are making me a strong runner.  I can feel the difference and just minute changes are making me a more efficient, less injury-prone runner.  During a PT session, we did a gait analysis and my form looked pretty good -- although I need to activate my glutes a bit more.  Special props to Canyon Sports Therapy, who I would highly recommend for any sports related injuries / gait analysis.

3) I've had two GREAT races -- the Virgin River Half Marathon and the Sun Half Marathon.  So far, those two have been my best races of the year.

4) I absolutely love running first thing in the morning.  It makes me feel accomplished and it just feels hardcore smashing out the miles before everyone else is even up.  It is peaceful and I get to catch the sun coming up.  I am very fortunate to live near a bike trail that is just incredibly scenic.  It sure beats trying to grind out a speed session in 95F degree heat at 9 PM.

5) My mileage has been decent.  I'd still like to run more, but given the health issues -- both running and non running related, I am fortunate to have gotten what I could in.  We also had a very mild winter in Utah, so running on a daily basis wasn't that hard.

Conclusion

So far 2024 hasn't quite gone to plan.  I rarely go to the doctor's and over the years I've put myself in great shape.  But I practically should have my own parking spot by now at the Lone Peak Hospital.  I've been there so many times this year.  I usually never use my health insurance and this year, I've been using it like crazy.

I am glad I am taking care of myself and maybe some of the health issues have a bit of a bright side -- I may have never known I had high blood pressure.  I've taken steps to reduce my stress and take care of myself first and foremost.

I still love racing, seeing friends at the races, and I just count my blessings that I can still run and compete at a decent level.

Always nice to get some new apparel

Upcoming Races

06/22: 2024 Emigration 10 Mile Race - Salt Lake City, UT (Confirmed)

06/29: 2024 Taylorsville Dayzz 5K - Taylorsville, UT (Confirmed)

07/04: 2024 Sandy City 4th Of July 5K - Sandy, UT (Confirmed)

07/13: 2024 Farmington Days 5K - Farmington, UT (Confirmed)

07/20: 2024 Handcart Races 5K - Bountiful, UT (Confirmed)

07/24: 2024 Deseret News Half Marathon - Salt Lake City, UT (Confirmed

08/17: 2024 PC2PG 10K - Lindon, UT (Confirmed)

09/07: 2024 Cedar City Half Marathon - Cedar City, UT (Confirmed)

09/28: 2024 Witch Run 10K - West Jordan, UT (Confirmed)

10/05: BLOCKED OUT WEEKEND

10/19: 2024 Haunted Half 5K - Salt Lake City, UT (Confirmed)

10/26: 2024 Haunted Half 5K - Provo, UT (Confirmed)

02/23: 2025 Las Vegas Half Marathon - Las Vegas, NV (Confirmed)

04/26:2025 Salt Lake City Half Marathon - Salt Lake City, UT (Confirmed)

March 2022 Running Update

Miles Year to Date: 330 (3/13/2022)

Running Update

Training this year has been good.  I am averaging around 25 - 35 miles per week, with a max of 40.  A little light for my liking but still good enough to maintain half marathon endurance and yet have energy to work on my speed.

I admit, I race too much and this has gotten in the way of extra-long runs and prepping multiple times a week for races.  So I have to count my races as speed workouts too.

Injury-wise I am holding up okay.  A little bit of plantar fasciitis at times but it is still manageable. I am dealing with some hip pain, which erupted a week or two ago and flared up at yesterday's race.  I went for a shake out run this morning and it again made itself known. I had to do a 1.5 mile walk back home.  I am hoping it isn't serious.  It doesn't hurt for ordinary activities -- only when I run.

I am hoping it doesn't derail me too much.

Diet and Sleep

Normally, my sleep would be pretty good.  I go to bed at the same time each night -- about 9 PM.  Sleep is one of the most fundamental recovery tools.  I'll get up just a hair before 6 AM to start my day at 7 AM.

Unfortunately my sleep isn't the best.  It would be described as fitful at best.  I managed about 6 or 6.5 hours, which is definitely less than the recommended 8.  I try different schedules and patterns to no avail.  I think this is a key thing to work on.

My diet is still light years ahead of where it was in the winter of 2020.  I am still down about 10 - 15 pounds.  My scale tells me a different story each day.  When I do consistently get readings where I am a bit heavier than usual, it is a message for me to dial back the sweets and chips and get more vegetables.  I am refraining from eating out -- although I did have some high-calorie meals in Las Vegas.  But maintaining a healthy weight and eating the right food has definitely given me the energy to complete tough workouts.

Upcoming Races

03/19: 2022 Lucky 13 - 10K - West Bountiful, Utah (Confirmed)

03/26: 2022 Riverton Half Marathon - Riverton, UT (Confirmed)

04/16: 2022 Eggs Legs 10K - West Jordan, UT (Confirmed)

04/23: 2022 Salt Lake City Half Marathon - Salt Lake City, UT (Confirmed)

05/01: 2022 Reno Half Marathon - Reno, NV (Confirmed)

06/18: 2022 Lamoille Canyon Half Marathon - Lamoille, NV (Confirmed)

07/02: 2022 Riverton Country Mile 10K - Riverton, UT (Confirmed)

08/20: 2022 Provo Canyon to Pleasant Grove 10K - Lindon, UT (Confirmed)

10/01: 2022 Witch Run 10K - West Jordan, UT (Confirmed)

10/22: 2022 Haunted Emigration Canyon 5K - Salt Lake City (Confirmed)

10/29: 2022 Haunted Half Provo 5K - Provo, UT (Confirmed)

02/26: 2023 Las Vegas Half Marathon - Las Vegas, NV (Confirmed)

2021 September Running Update

Year to Date Miles: 1221.25 (as of Sept 21)

Introduction

Well the race onslaught has continued pretty much since Father's Day.  In fact, every weekend (as I write this) I've raced a 5K or 10K with the exception of one weekend.  

My times have been pretty good and I am excited to race.  I've gotten a collection of age group prizes and some cool new t-shirts.  Plus lots of blog entries.  I am just happy to be racing again and enjoying it.

That being said, I feel like my race performances have sort of plateaued.  I've still turned in some great times, but the gains have about tapered off.  Peaks and plateaus do happen in running.  So it is best to give time for running adaptations to take effect.  With cooler weather around the corner, I am hoping to be able to hit some of my stretch goals for 2021.

Training

So what does my training look like -- particularly when being a habitual racer?

Sunday: Generally a long run or hike.  I ditched the super long runs. For my 5K / 10K races I really don't need to run more than 8 to 10 miles.  So that is where my long run is -- 8 miles

Monday: Base building and some strides.  My legs are usually worn down and the strides help add some quality.

Tuesday: Either super short run or rest.

Wednesday: Speed session.  Either hill workouts or efforts at 5K / 10K effort

Thursday: Another base building day

Friday: Generally off

Saturday: Race!

My weekly mileage is fairly modest, about 30 - 35 miles.  Compared to years ago I was running 45 - 55.  

Mindlessly piling on miles was helpful in burning calories and keeping my endurance going for half marathons and above, but for running fast 5K / 10Ks?  Not so much (at least in my opinion).  So if I've learned anything, specificity is key.  Train for the race you want to excel at.

My speed work sessions might involve, 1 mile at 10K pace, several quarter miles at 5K pace and maybe a few hill repeats.  I keep it generally light and allow the race to be my primary focus.  But I figure I get in about 1.5 - 2.5 miles of "speed".  I actually prefer running for time rather than distance.  If you tell me that I need to run a quarter mile and I get a break, I'll run that quarter mile hard so I can get it over with.  However, if you were to tell me to run 2 minutes, I'll keep my pace more consistent with the goal of the session.  So I'll be more likely to run that 2 minutes at 5K pace rather than mile pace.

Diet

I am still keeping trim.  I try to eat clean and I don't eat out nearly as much as I used to.  With working from home my desire to eat out every day has diminished.  For most weeks, I run farther than my car goes.

That being said though, I've gotten a little sloppy with it.  I think during 2020 with all the anxiety about the coronavirus, it made it easier to forego food.  I am definitely NOT a stress eater.  However, my appetite has come back and I've found myself "treating" myself more often than I should.  So it is definitely something I need to keep an eye on.  However, I am still lightyears ahead of where I was pre-pandemic.

Upcoming Races

09/25: 2021 Witch Run 10K - West Jordan, UT (Confirmed)

10/09: 2021 Dimple Dell Half Marathon - Sandy, UT (Confirmed)

10/23: 2021 SLC Haunted Half 5K - Salt Lake City, UT (Confirmed)

10/30: 2021 Provo Haunted Half 5K - Provo, UT (Confirmed)

11/06: 2021 Vineyard City Blizzard 5K - Vineyard, UT (Confirmed)

11/13: 2021 Sandy City Turkey Trot 5K - Sandy, UT (Confirmed)

11/20: 2021 SoJo Turkey Run 5K / 10K - South Jordan, UT (Maybe)

11/25: 2021 South Davis Recreation Center Thanksgiving Day Race 5K - Bountiful, UT (Confirmed)

12/04: 2021 Laughlin Half Marathon - Laughlin, NV (Confirmed)

12/18: 2021 SoJo Santa Sprint 5K - South Jordan, UT (Confirmed)

01/15: 2022 Saint George Half Marathon - Saint George UT (Confirmed)

01/23: 2022 Sojo Break the Freeze 5K - South Jordan, UT (Confirmed)

02/27: 2022 Las Vegas Half Marathon - Las Vegas (Confirmed)

03/05: 2022 March Madness 10K - West Bountiful, Utah (Confirmed)

03/19: 2022 Lucky 13 - 10K - West Bountiful, Utah (Confirmed)

04/16: 2022 Eggs Legs 10K - West Jordan, UT (Confirmed)

08/20: 2022 Provo Canyon to Pleasant Grove 10K - Lindon, UT (Confirmed)

10/01: 2022 Witch Run 10K - West Jordan, UT (Confirmed)

10/22: 2022 Haunted Emigration Canyon 5K - Salt Lake City (Confirmed)

10/29: 2022 Haunted Half Provo 5K - Provo, UT (Confirmed)

July 2021 Running Update

Cross training at Desolation Lake

  

Total Miles: 994.5 (as of 7/31/2021)

Running Report

July saw a very modest mileage amount.  It continued to be ungodly hot here and while I have successfully transitioned to running in the mornings, it has been harder to get in longer runs.  Couple that with the fact that I've been racing quite a bit.

I've been using the races as a "hard day" and sometime mid week I do a structured speed workout. Sometimes it may be 2 - 5 minutes at 5K pace followed by 50% recovery or simply 30 - 60 second hill repeats.  I also tend to do strides once or twice a week.  So my training for 5K / 10K distances is spot on.  My endurance, however, has taken it on the chin.

But so far, the plan is going as I figured it would.  My goal was to improve my speed and I was willing to sacrifice a bit of my long run. This is probably the first summer in a very long time where I haven't put in any long runs.

Also, I've  been a bit more liberal with days off.  Normally I run 6 - 8 times a week.  This summer, aside from less mileage, I've also made it so I only run about 5 times a week.  This has allowed me to feel a LOT less sore and I can approach my workouts with a bit more intensity.

The question though remains, has it worked? 

A little.  It's hard to say whether I've gotten faster on account that the weather is now a LOT warmer.  I think the payoff will come when the weather gets cooler.  I am hoping to get in some 5K races soon which should be indicator if my progress has stalled or has gotten better.  Hopefully the weather and race conditions will make it clear what has happened.  Also, I do plan on doing a year end time trial of sorts to see how I started the year and how I ended it.

Wedding outside of Reno in Grass Valley Calfornia.

Cross Training / Diet

My weight continues to be in check.  I gained a few pounds and I am okay with it.  When the scale starts to creep up, I dial back my intake.  I need to be a bit more disciplined since my weekly mileage is fairly limited (about 30 - 35 miles per week).

I continue to work at home, which allows me to get a 30 minute walk in every day (on top of my running) as well as not eat food I shouldn't.  So there isn't much candy around the house and I am not tempted to go eat heavy Chinese food or pancakes.  I do eat out but a lot less frequently.

I also approached vacation a little different.  When I'd go on vacation I'd inhale a ton of food, particularly at the all-you-can-eat buffets in the casinos.  Now I do eat a fair amount but the dessert it hit a lot less and I try to load up on proteins and vegetables.  I went to Reno where I had more than my fair share of food and I managed to keep my weight in check.

I am still walking once or twice a day and I hike almost every weekend (which replaces a long run but I don't include it in my weekly miles).  It makes for easy cross training and allows me to build some leg strength.  I also do some core exercises a few times a week.

I am definitely a work in progress but I like the changes I've made this year.  I am hoping they pay off come the fall race season.

Upcoming Races

08/07: 2021 Roy Days 5K - Roy, UT (Confirmed) (Key race for me).

08/14: Bluffdale Badlands 10K - Bluffdale, UT (Confirmed)

08/21: 2021 PC2PG 10K - Lindon, UT (Confirmed)

08/28: 2021 SOJO College Rivalry Run 10K - South Jordan, UT (Confirmed)

09/04: 2021 Swiss Days 10K - Midway, UT (Confirmed)

09/11: 2021 Rock the Canyon 10K - Provo, UT (Confirmed)

09/18: 2021 SOJO Summer Fest 5K - South Jordan, UT (Confirmed)

09/25: 2021 Witch Run 10K - West Jordan, UT (Confirmed)

10/09: 2021 Dimple Dell Half Marathon - Sandy, UT (Confirmed)

11/06: 2021 Snow Canyon Half Marathon - St George, UT (Probable)

11/25: 2021 South Davis Recreation Center Thanksgiving Day Race 5K - Bountiful, UT (Confirmed)

12/04: 2021 Laughlin Half Marathon - Laughlin, NV (Confirmed)

02/27: 2022 Las Vegas Half Marathon - Las Vegas (Confirmed)

June 2021 Running in Review

 

Total Miles: 805 (as of 6/13/2021)

Running Report

It has been a while since I've done an update on my running.  There has been a lull in the race scene since early May.  Most of the races that happen in spring around here are "big" events.  And most other race vendors sort of clear the way for these events.

However, with Covid-19 apparently wrapping up, these events were held virtually.  Which meant as much as I would've liked to have had raced in person, I had to do my events virtually.

The races I did virtually (the Salt Lake City half Marathon and the Ogden Half Marathon) did offer deferrals, but I had already done my deferral from last year and I figured it would just be best to cash them in and get something. 

So for each of those races I ran a virtual half marathon along the Jordan River.  The weather conditions weren't the greatest and to be honest, I hadn't been putting in the miles I would've liked to have.  But I did run each of them in about 1:55 to 1:58.  Definitely not my great half marathons and it was challenging to muster an "A" level effort.

That has left me with time to train and put in some miles.  And I've done a fair job of doing once or twice a week speedwork sessions.  But it also drove me into a bit of a hole.

By the first week of June I was starting to feel unusually sore.  While I had no problem doing my runs, and I got the miles in, they were simply put, exhausting and painful.  I was plagued with poor sleep and muscle soreness.  It got to the point where I was in a lot of discomfort and despite being about 2 to 3 weeks out from a key half marathon, I decided to shut things down for a bit.  And you know what? It helped -- a lot.  I took 4 - 5 days off and when I came back, I felt better and certainly less "in pain".  

I probably should've taken a bit more time off but with the half marathon looming I felt compelled to get some miles in.

This break has also has made me realize I need to go back to the drawing board to determine what is important to me and to factor in rest periods.  The junk miles that I've been doing I think are hindering my recovery.  I used to be able to run 6 - 8 times a week, but I think at this point I am going to have to dial it back to 5.  Also if my race forecast is 5K / 10K races, there really isn't much need to go beyond 8 miles for a long run.

My diet is still under control and for the most part I eat fairly clean.  I still enjoy some 100 calorie dessert snacks but I try to eat mostly vegetables and fruits.  And when I shop I hit the produce / fruit aisle hard.

Now that summer is here, I am hoping to transition to morning runs.  As I write this, I did my first one this morning; and what a difference.  With temperatures hovering around the upper 80's to the 90's, it makes it very hard for an afternoon runner like myself to get in quality runs. 

So this morning I got up at 5:30 AM and hammered out 7 miles.  So much cooler and I wasn't dying from the heat.  It was more challenging running in a carb-depleted state but still, this was a solid run.

I am also doing some cross training while hiking.  They definitely improve my leg strength and my ability to suffer through some ascents.  I haven't done any new hikes so far this year, but have been busy revisiting some of my previous trails.

Upcoming Races

I am definitely looking forward to the next month.  I have a bunch of opportunities to really see where I am speed-wise.  My times are looking better and I continuing to do strides, intervals and reps in order to hone my speed.  Let's hope for some fast times and hopefully cooler temperatures.

06/19: 2021 Lamoille Canyon Half Marathon - Lamoille, NV (Confirmed)

06/26: 2021 Taylorsville Dayzz 5K - Taylorsville, UT (Confirmed)

07/03: 2021 Riverton 4th of July 10K - Riverton, UT (Confirmed)

07/10: 2021 Farmington Days 10K - Farmington, UT (Confirmed)

07/17: 2021 Mantua Reservoir 5 Miler - Mantua, UT (Confirmed)

07/31: 2021 Alien Run 10K - Magna, UT (Confirmed)

08/07: 2021 Roy Days 5K - Roy, UT (Confirmed)

08/14: Bluffdale Badlands 10K - Bluffdale, UT (Confirmed)

08/21: 2021 PC2PG 10K - Lindon, UT (Confirmed)

09/11: 2021 Rock the Canyon 10K - Provo, UT (Confirmed)

12/04: 2021 Laughlin Half Marathon - Laughlin, NV (Confirmed)

02/27: 2022 Las Vegas Half Marathon - Las Vegas (Confirmed)

April 2021 Running in Review

 

Year to Date Miles: 481 (as of 4/3/2021)

Introduction

March saw some incredible gains -- and a return to racing.  I completed three races in March: the March Madness Half Marathon, the Lucky 13 10K and the Riverton Half Marathon.  All 3 races saw me hit times I haven't seen for at least 5 years.  

This is mostly a result of a bit harder training and eating smarter.  In previous years I did a fair amount of hoping I'd do the harder workouts.  However, this year I actually have started to do the harder workouts.  

West Wendover, Nevada Running

Training Updates

When there isn't a race (or I am not recovering from one) I'll do at least two "tough" workouts per week -- excluding distance.  This may include a tempo run, some sort of rep / hill / interval workouts or even strides.

I am finding that is just enough stimulus to improve my speed.  Each race or time trial I do, I am finding my times are coming down.  And it does make training a little harder.  When I set out for a "5K-paced" run for instance, it feels easier than it should and I wind up going faster.

I am not killing myself with doing a lot of miles either.  Approximately 35 - 40 miles per week.  If I were to start to consider running a marathon (which does cross my mind once in a while) I'd definitely have to bump up the mileage.

I am still dealing with an upper hamstring issue.  It hurts but once I am warmed up, it seems to hold up.  Eventually it is going to catch up with me.

In addition, about once or twice a week I am doing some simple core exercises along with some simple weights.  It helps build a little extra strength and I feel like the core exercises helps my posture while I am running.

Also March saw me get caught up in another streaking challenge.  It was put on by one of the Facebook groups that I am on and it was more or less run "something" every day for the entire month of March.  It was an interesting challenge and I took it on.  I wound up running 32 times during the month for about 165 miles.  I am not a huge fan of running streaks but with the weather being as nice as it has been, I could not take a day off from running.  I continued the streak and stopped it on April 2nd.

Upcoming Races

04/10: 2021 Eggs Legs Race 10K - West Jordan, UT (Confirmed)

04/XX: 2021 Salt Lake City Half Marathon - Salt Lake City, UT (Confirmed) - Virtual

04/24: 2021 Recycle Run 5K - Bountiful, UT (Maybe)

05/01: 2021 Provo City 5K - Provo, UT (Confirmed)

05/15: 2021 Ogden Half Marathon - Ogden, UT (Confirmed) -- Virtual

06/19: 2021 Lamoille Canyon Half Marathon - Lamoille, NV (Confirmed)

06/26: 2021 Taylorsville Dayzz 5K - Taylorsville, UT (Confirmed)

07/03: 2021 Riverton 4th of July 10K - Riverton, UT (Confirmed)

07/10: 2021 Farmington Days 10K - Farmington, UT (Confirmed)

08/15: 2021 PC2PG 10K - Lindon, UT (Confirmed)

12/04: 2021 Laughlin Half Marathon - Laughlin, NV (Confirmed)

02/27: 2022 Las Vegas Half Marathon - Las Vegas (Confirmed)

March 2021 Update

 

Selfie post run out near West Wendover NV

Year to Date Miles: 368.25 (as of 3/12/2021)

Introduction

Well, another 8 weeks of training down.  The weather here in northern Utah continues to be really nice.  There have been very few days where it was bad but this year has been the mildest I've experienced yet.  Also couple it with the fact that less people are driving and the air quality hasn't been that awful either.  

In fact, the last few months has seen me running pretty much every day.

Desert run out near West Wendover, NV

Training Updates

So with the lull in races and generally not willing to travel these days I've been able to focus on training.  My weekly routine more or less looks like a semi-long run (8 - 12 miles) or virtual race.  I can't say how much I really appreciate the free virtual races that the Humana Rock 'n' Roll Series is putting on.  I've also been doing at least one speed workout: either a tempo run, hill repeats or some sort of interval / repeats session.  I also try to conclude some of my runs with strides, which seem to help.  I run at about 95% effort for 30 seconds, recover for 30 seconds and repeat.  Over time, this time sandwich has gotten easier for me

I do have to be careful with the virtual races on account that I can get myself into a training hole pretty quick by over racing.  They are free so there isn't any harm in entering them, but at the same time, if I go 100% in on them, I don't recover enough for in-person or harder workouts later in the week.

I have fought off a few niggling injuries and am still dealing with a sore upper hamstring issue -- since October.  I think it is caused by too much sitting and then going out and running.

This past week saw me take a bit of a breather.  Last weekend's half marathon took a bit out of me and I haven't quite been able to feel springy just yet.  

Inspiration

I've gotten addicted to watching YouTube videos on running.  I am not new to running by any means.  I've been at it for over 20 years.  But getting advice and most importantly inspiration from YouTube runners has enabled me to take some best practices and incorporate them into my running.  Some of my favorite are:

1. Ben Parkes -- 2:25 marathoner
2. Sarah Place -- Ben's partner and another solid runner with cool videos.
3. This Messy Happy -- Another British runner who coaches his wife and himself to some incredible times.
4. The Running Channel -- All around solid advice and fun videos all about running.

Diet

The weight loss continues to remain off.  I am down about 19 pounds from last year.  I wasn't terribly heavy to begin with, but I was heavy for a runner.  By dropping the weight, I've seen my times come crashing down.

Part of my downfall pretty pandemic was eating out too much: buffets, restaurant food, etc.  Plus the free candy they had at work didn't help.  I thought I could out run over eating but over the years I'd gain a pound or two.  And I wasn't making any progress with my running.

Since I started working from home, I've flipped the script.  I eat a very conservative breakfast, eat dried fruits and nuts and maybe 1 cookie for a snack.  I have a normal, homemade lunch followed by a 30 minute walk.  I'll have a light snack midway through the afternoon and top it off with a dinner that is loaded with vegetables.  I am now addicted to salad.  

I do have some 100 calorie desserts but overall my sugar intake is way down.

This is definitely resulting a calorie loss and it is showing up in my running.  I used to avoid hard workouts and wasn't seen any progress.  Now, the workouts seem to be getting easier and I look forward to challenging efforts.

Upcoming Races

03/20: 2021 Lucky 13 10K - West Jordan, UT (Confirmed)

03/27: 2021 Riverton Half Marathon - Riverton, UT (Confirmed)

04/03: 2021 RUN SLC 15K - Salt Lake City, UT (Doubtful)

04/10: 2021 Eggs Legs Race 10K - West Jordan, UT (Confirmed)
04/XX: 2021 Salt Lake City Half Marathon - Salt Lake City, UT (Confirmed) - Virtual

04/24: 2021 Recycle Run 5K - Bountiful, UT (Maybe)

05/08: 2021 May the Fourth 10K - Farmington, UT (Confirmed)
05/15: 2021 Ogden Half Marathon - Ogden, UT (Confirmed) -- Virtual

12/04: 2021 Laughlin Half Marathon - Laughlin, NV (Confirmed)

02/27: 2022 Las Vegas Half Marathon - Las Vegas (Confirmed)

January Running 2021

 

Year to Date Miles: 141 (as of 1/29/2021)

Introduction

As usual, January is a pretty lean month as far as races go.  Normally, I do the St George Half Marathon, but it fell victim to Covid-19.  If one is willing to travel, there are races down in Arizona or Las Vegas, but those races have dwindled as well.

So that leaves a big empty Zero in my racing for the month.

However, thanks to https://www.runrocknrollvr.com/ I've found a bit of inspiration.

I've been done three virtual races so far this year.  Just a brief of description of them:

Rock 'n' Roll Virtual Race #1  - 5K - 24:50 (1/8/2021)

5K Route

First race of the year.  My 5K times have been really improving and I was definitely excited to take this race on.  I use the same route for all my 5K time trials and this was my best 5K in a while.  Also, any time I can go under 25 minutes, I am thrilled.  Also of concern is that I am finding my Garmin is measuring long so my time could be even better.

Rock 'n' Roll Virtual Arizona Half Marathon - Half Marathon 1:57:55 (1/16/2021)

Half Marathon Route

This race I started WAY too fast, nailing some 8:30 miles.  I went with the aggressive pace after I couldn't hold back for a few miles.  I wound up paying dearly for it on miles 8 - 13.  

If you look closely at the Garmin route though, you'll notice that the Garmin quit recording at about mile 9.  After the "race" I traced my route on MapMyRun and I wound up running 13.55 miles.  Translated, that means I ran a 1:53-half.  Bam! Definite improvement.

Rock 'n' Roll Virtual Race #3  - 7K - 35:10 (1/23/2021)

7K Route

I don't think I had ever run a 7K before (at least not a race).  But I knocked this one out.  Truth be told though, I had an awesome tailwind for most of the run.  I definitely wasn't going to take this one on with a 15 - 20 mile headwind.  There was a point in my "running career" where I couldn't done this in under 30 minutes, but I felt pretty good about this run.  I also hit a 24:40 for a 5K...

Training Updates

I have been running about 30 to 40 miles a week.  Sometimes a little more, sometimes less.  My focus has been improving my speed for the upcoming 5K / 10K season.  In addition, I am trying to maintain my endurance so that I can participate in any half marathon that interests me.

That being said, I have gotten the bug to do a marathon again.  However, given that races are iffy at present and race directors come out and say "Hey, our race is happening" and then 2 weeks before the race they announce it gets canceled, I just don't want to put in the training / work and attempt to run a marathon virtually (yuck!).  I can do a run on my own but a full marathon-- no way.

That being said, my training usually involves some sort of time trial or virtual race on the weekend followed by a bit of easy or maintenance running.  Around midweek I do some sort of speed workout.  I have found the workouts on the Rock 'n Roll Virtual running site to be outstanding.  Also, I'll do some hill repeats.

Diet

My weight continues to be going down.  I am clocking in regularly at around 172 pounds.  A year ago, I was pushing 190.  Ditching the restaurant food and over-sized portions has helped a lot in me regaining my fitness.

My goal weight is somewhere around 170 - 175 pounds.  These last 5 pounds have been a bit more work to lose but I am pretty happy with where I am at.  

I still snack on some "bad for you" foods but for the most part I try to limit the bad stuff in favor of the good stuff.  I try to load up on vegetables and limit the sugar and chips.

I've also continued to ditch sugary snacks, like candy and cookies.  The discipline is paying off with faster times and comments saying how much better I look.

Upcoming Races

Not much upcoming for races.  The race directors, however, are starting to send out specials.  I'll see how many I decide to take advantage of and what the plan is for 2021.

02/06: 2021 Run SLC Race Series 5K - Salt Lake City, UT (Confirmed)

02/13: 2021 South Davis Recreation Center Sweethearts 5K - Bountiful, UT (Confirmed)

03/06: 2021 March Madness Half Marathon - Woods Cross, UT (Confirmed)

03/20: 2021 Lucky 13 10K - West Jordan, UT (Confirmed)

03/27: 2021 Riverton Half Marathon - Riverton, UT (Confirmed)

04/03: 2021 RUN SLC 15K - Salt Lake City, UT (Maybe)

04/10: 2021 Eggs Legs Race 10K - West Jordan, UT (Confirmed)
04/XX: 2021 Salt Lake City Half Marathon - Salt Lake City, UT (Confirmed) - Virtual

04/24: 2021 Recycle Run 5K - Bountiful, UT (Maybe)

05/08: 2021 May the Fourth 10K - Farmington, UT (Confirmed)
05/15: 2021 Ogden Half Marathon - Ogden, UT (Confirmed) -- Virtual

12/04: 2021 Laughlin Half Marathon - Laughlin, NV (Confirmed)

02/27: 2022 Las Vegas Half Marathon - Las Vegas (Confirmed)

2020 Fall Update

 Current Mileage: 1596 (as of 11/26/2020)

Running Update

Well another summer season has come and gone.  Can I just say that this past summer was the "Summer of Suck"?  Between the oppressive heat, Covid-19, racial tensions, election drama -- it was just a miserable summer, especially for running.  It also hurt that there were very few races.  Fortunately, Utah -- the state where I reside, allowed some races to occur.

This summer had a few positives though.  I stayed healthy -- both physically and mentally and was able to get a full summer of training under my belt. Once the cooler temperatures hit I was able to boost up my long run and my weekly miles:  from the low 30's per week to low 40's.

In addition, with me working from home and very reluctant to eat at restaurants, I've managed to go from just shy of 190 pounds to 172 - 174 pounds.  This has made the biggest difference in my day to day runs.  I just try to eat smart, snack less on junk, and get a walk in after lunch to recharge for the afternoon.

Also, as I write this, I am running about 6 to 7 days a week with a weekly mileage of just over 40 miles per week.

Virtual Races

My last race of the year was (or will be) the Trick or Treat Trot 5K.  I had visions of doing the Bountiful Turkey Trot (which I signed up for) and making a road trip down to Laughlin to do the Laughlin Half Marathon.  

But with Covid numbers increasing rapidly, I haven't felt comfortable going out and doing much of anything.  So as a matter of safety for myself, others, and those I care about I have been resorting to "virtual races" 

Generally speaking, I am not going to pay for a virtual race.  I've got enough t-shirts and medals throughout the years, so that doesn't inspire me.  What does, however, is when they post / rank the results.  

But when an organized sets up a "real" virtual event, make me sign up for it, and then hold me accountable for my time?  You bet, I'll do the hard work and race.

I have found that the Competitor Group's / Rock 'n Roll Group's virtual races work for me:  https://www.runrocknrollvr.com/  They have posted workouts and virtual races -- and they are free.  Naturally, they encourage you to buy stuff to celebrate your experience but they do post the results.  And, during their Black Friday event, I did wind up purchasing their Las Vegas bundle, mostly because I have all their other t-shirts from my legacy streak of running the Las Vegas Marathon.

Granted, I am at a distinct disadvantage being that I run at 4300+ feet of elevation versus someone living in Florida or California.  But it is all for bragging rights and I do try to improve my times.  So hopefully forcing myself to run hard, I can come out stronger / faster in spring of 2021.

Recently, I've run a 52:45 10K, 25:15 5K (windy) and blasted through a 1:58:55 half marathon (windy conditions).  I was shocked at the half marathon on account it was windy and to be honest, I didn't set out to run fast.  It just sort of happened.  

These are legit distances using my Garmin, so the courses aren't long or short.  And best of all, they are safe, I get to set the distance, time when I run -- and best of all, they are free.

Mental Challenges from 2020

Another aspect that I haven't written much about is the mental challenges associated with living in 2020, the year of Covid-19.

Since March 16th, I've been working from home.  I've gotten used to it and I don't miss my 15 minute commute, but I do miss seeing my coworkers.  It is one thing to chat via Slack or Zoom but it is quite another to drop by their desk or having face-to-face meetings.

There is also the constant stress of wondering at every sneeze, clearing of the throat or sniffle that I am coming down with something.  Also, the avoidance of everyone at all costs and giving everyone 6 feet of clearance.  When and if this passes, people's attitudes towards illness and being close to people will change.

The other side effect that I am dealing with is that I don't go anywhere -- and if I do -- I am constantly on guard.  How can I minimize contact with people, am I taking too much of a risk?  So since about March, I haven't really done much of any road trips or destination races.

Also there is a lot of nostalgia.  Facebook (and just having a decent memory) makes me recall places I had been a year ago.  For instance, on Thanksgiving weekends in the past, I ran the Bountiful Turkey Trot and then ran off to Wendover and then to Elko Nevada.  This year, I *could* do that but it comes at a high risk; one that I am not comfortable taking.

So right now, my only really fun outlet is the occasional hike and my daily run.  It makes for some monotonous days.

Upcoming Races

Not much upcoming for races.  The race directors, however, are starting to send out specials.  I'll see how many I decide to take advantage of and what the plan is for 2021.

03/27: 2021 Havasu Half Marathon - Havasu, AZ (Confirmed)
04/03: 2021 Eggs Legs Race 10K - West Jordan, UT (Confirmed)
04/XX: 2021 Salt Lake City Half Marathon - Salt Lake City, UT (Confirmed)
05/15: 2021 Ogden Half Marathon - Ogden, UT (Confirmed)

11/XX: 2021 Las Vegas Half Marathon - Las Vegas, NV (Canceled)

This Month in Running - February 2020

Miles Run: 245

Running Update

So far this year, the running has been hit and miss.  I've been managing about 30 miles per week.  However, early in January while running a routine 11 mile run, my hamstring tightened up.  It wasn't as bad last last year's full-on pulled muscle, but it hurt.  I shuffled home the final 2 miles.

Unfortunately, this sidelined me for the Phoenix Rock 'n Roll Half Marathon.  I did make it down to Phoenix and I had hopes that things would come together and I could get through it, but I went for a 4 mile shake out run the Friday before the race and it was a no-go within 2 miles.  I had a lot of consternation over whether to just limp through, but I opted to play it safe and not do it.  It always hurts to miss out on a race, but I have no regrets and I absolutely did the right thing.

It took about 2 weeks for me to feel close to 100%.  Fortunately I could still walk and I aggressively treated it with foam rolling, walking, and cherry juice (which is apparently a nature anti-inflammatory).

I am still logging miles on the bike trail most every day.  The Salt Lake Valley hasn't had that much snow this winter, so the trail conditions continue to be pretty decent.  In fact, this winter has been the best for running in terms of air quality and trail conditions that I can remember.

So right now I am playing it conservatively as far as training goes.  I still have a bit of a hamstring issue (I managed to get rid of the runner's knee) but I haven't really done any dedicated speed workouts on account that does aggravate things.

I am also playing it somewhat cautiously with my upcoming racing schedule.  I have two destination races, and while I can cancel them and get off relatively pain free, the destination races are almost always the most fun, so I'd like to be healthy for those.

Still no marathon training.  The injury has sidelined me from really putting in the serious mileage, so right now I am maintaining what I have and if the motivation strikes, maybe I'll ramp up for one, but right now I am content to just leave it be.

Upcoming Races

03/07: 2020 March Madness Race 10K - West Bountiful, UT (Confirmed)
03/14: 2020 St Patrick's Day Half Marathon / 6 Tunnels Half Marathon- Boulder City, NV (Confirmed)
03/28: 2020 Riverton Half Marathon - Riverton, UT (Maybe)
04/04: 2020 Havasu Half Marathon - Havasu, AZ (Confirmed)
04/11: 2020 Eggs Legs Race 10K - West Jordan, UT (Confirmed)
04/18: 2020 Salt Lake City Half Marathon - Salt Lake City, UT (Confirmed)
04/25: 2020 Summerlin Half Marathon - Summerlin, NV (Maybe)
05/02: 2020 May the Fourth Race - Farmington, UT (Maybe)
05/03: 2020 Reno Half Marathon - Reno, NV (Maybe)
05/16: 2020 Ogden Half Marathon - Ogden, UT (Confirmed)
06/20: Lamoille Canyon Half Marathon - Lamoille, NV (Probable)
07/04: Fourth of July Spring Creek 5K - Spring Creek, NV (Probable)
07/24: 2020 Alien Midnight 10K - Farmington, UT (Confirmed)
08/01: Ruby Mountain Relay - Lamoille, NV (Confirmed)
08/15: 2020 PC2PG Race 10K - Lindon, UT (Confirmed)
09/26: 2020 Witch Run 10K - West Jordan, UT (Confirmed)
10/10: 2020 Antelope Island Race - Syracuse, UT (Maybe)
11/07: 2020 Snow Canyon Half Marathon - St George, UT (Confirmed)
11/15: 2020 Las Vegas Half Marathon - Las Vegas, NV (Confirmed)