Bob's blog

Ran a 12 mile loop in SLC. It starts at Judge HS and roughly follows the SL 1/2 marathon course. It started to get nasty around sugarhouse with wind gusts in th 20 mph range and on and off snow flurries. It felt like crap the whole way. It was a real Nietzsche training day. Hip really flared up at mile 8.

Ran Wasatch blvd with Bandy. She had plenty of energy and I recovered from the terrible run yesterday. Legs felt good. Pain in hip subsiding.

Rode a stationary bike. Dillon is very sick and I can't leave the house. 

Ran 18 easy miles with Mike. We headed out along Wasatch towards the Parleys footbridge which is very icy. Ran wasatch to Emigration canyon and up emigration to just beyond Ruth's diner and back home.

The pace was good. We ran between 6:15 and 7:00 for the majority of the run and we kept each other honest.

My hip flared up again on the way up the foortbridges but felt better as I got closer to home. 

Easy 7 on 4th ave loop. Legs felt sore. 

Ran 9 miles. Did 10 x 2:00 surges after 2 mile warm up. Surges felt good afte the third one. Cooled down 2 miles.

Ran an easy 13 mile loop along wasatch today. Started at home and went across parley's footbridge to the dog park by the zoo.

My warm up pace was slower than I usually run and I think that lapse set the tempo for the whole run...slow. It seemed to drag on forever. My legs felt heavy and my back hurt the whole time. I kept wondering if this is what aging feels like; I am only 32.

finishing time was 1:28.

Easy 5. Dillon is sick. Got out just before dark.

Easy 10 miles today. Legs feel fine ready to race tomorrow.

Raced the striders series 5 k today. Started out by running the course. It didn't seem too bad on the warm up. Did some strides around the starting area.

In the race my legs felt good. The first mile was easy and that is the plan I came up with on the warm up. I knew the second mile would be the tough one. Lion and Joe took the early lead and Corbin and I hung about 5 m back. At the beginning of the first climb it was me, corbin Joe. At the end of the climb it was me then Corbin. This proceeded all the way through the rest of the race. When it came down to the kick, Corbin made his move and my legs had no answer; that was the second time that has happened to me this year. I wasn't working all that hard but I didn't have any more speed. That low gear that I have relied on to win races in the past is apparently gone. I must need transmission work. In the end I was quite pleased in my performance. I was also impressed with Paul. This was his first race back in a while and he was only a few seconds back and closing fast...

Cooled down on the 10k course. That one is going to be brutal. Its a good thing I like running hills.

Ran an easy 13 mile loop with Mike. We started out along wasatch and continued across the parleys footbridge. Went to the dog park and back.

My legs felt good. My stride was smooth and I felt no little aches or pains from the 5k. I guess that means I should have raced harder but I have no regrets. My goal is a sub 2:20 marathon this spring.

Ran an easy 8 mile loop from JM to sugarhouse park, around the outer park perimeter and back to JM.

Legs felt good. Still little soreness from race which is surprising. Usually I am sore for at least 2 days (the second day being the worst) after a 5k.

Ran to liberty park today. Did 2 x 2 mile intervals in the park. The first interval started with a tame 5:34 mile and finished in 11:03. the second was almost exactly the same.

My legs felt tired to begin the workout but livened up after the first mile of the intervals.

Heart rate stayed in the 160's during the intervals.

Cooled down around the park and back to JM.

Ran on trail today. Went up millcreek to Burch trailhead and ran out to Rattlesnake. This is the first time I have run with Dillon in his jogging stroller. The ride was a bit bumpy but he seemed to love it. Bandy did a great job heeling the entire run.

My legs felt fine although the pace was abit slower than I am used to running. It took us 32 minutes to go out and 33 to get back. I guess thats not too bad considering the slush, mud, snow and stroller. Anyway, it was great to be on trail. Roads and road racing hold little allure for me. It is all about the trails.

Dillon is sick again. I had to settle for 4 miles in the dark with weights and core strength during the day. 

He had brought home a new disease each week for the past 3 weeks. What will be next...Ebola Ziare? Cholera?

I swear the next global pandemic will begin at the JM daycare.

Ran Zoo loop the longest and hardest way I know how. Left JM and warmed up heading north on 11th east through the cemetary up to 11th ave. Followed 11th ave east to the U. Took the highest version of the shoreline trail above the hospital and over to the zoo. Sunnyside back to JM.

Ran the hills hard. About 1500 feet vertical. That really aggrivated my right hip. I was worried about that.

Ran an easy 18 miler with Mike and Bandy. Ran from Washington park in Parleys up to the summit of little mountain in emigration. Down emigration to wasatch, wasatch home.

 I was having GI problems the whole way but my legs felt fine. My right hip was still aggrivated from the climbing yesterday.

Bandy bonked at 16 miles. Poor dog.

Finally getting over the illness that struck me last weekend. My stomach felt stable enough to try a short easy run so I went from work and looped around 11th ave to memory grove and back.

My legs were dying to run but my gut barely held. Got home in 1 piece.

Dillon woke me up at 1:00 AM. I have the problem of not being able to fall back asleep after becomming conscious enough to feed my son; thus I had to operate on 3:00 sleep today. Any advice from the expert parents out there on getting back to sleep?

Ran a tempo workout with Luke today. Started out at JM  and ran north on 11th east to 11th ave. Started tempo on 11th ave heading east, turned at Virginia and ran back to memory grove. Ended tempo on 4th ave up from memory grove. 19:51 for the 4 mile tempo for me, roughly 19:40 for Luke. He looks good. Cooled down 4th ave back to JM. 

Ran my extended city loop yesterday. Took the first few miles easy and ran progressively when my legs felt like it. At mile 10 I finally fely ready to push the pace a bit and ran 2 miles at MP. Ended at 1:32.

Legs took longer than I anticipated to warm up (4 mi). Felt fluid after they did.

I think I am the only guy not tapering for the 10k tomorrow. It is hard to read all the other blogs and still feel competitive in a race like that. I need to remember that tomorrow is not the goal, just a stepping stone towards a good marathon performance. 

Ran 8 easy miles on treadmill. Tried to listen to my ipod but my earphones kept falling out of my ears. Does anybody know of a good pair of wrap around earphones?

Ran the striders 10k today. My goal was to treat the race as more of a speed workout. THus cruise the first 5k and run progressively the rest of the way. I started the day by warming up on the 4 miles of the course I had not seen. The hills were not as bad as I had previously thought. Sorry Paul, not dissing your GIS skills.

So I started out as slowly as the leaders would let me, which still felt fast. I really tried not to push the pace up the climbs as I am not in clinbing shape yet. At the top of the last climb I knew it was time to start racing so I gradually started running faster and faster. At this point there were only 4 in contention; Paul, Corbin, Joe and me.

At mile 4.5 I decided I had plenty left to go for a win so I pushed the pace and nobody responded. At that point I just concentrated on quick turnover and high knees. I could hear Corbin catching me but I don't currently have the high end speed to do anything about it so I stuck with my game plan. It worked this time...as Tom Petty wrote: every body gets lucky sometimes.

Cooled down 3 miles.

Ran an easy 8 miler on Wasatch. The legs are SORE after the 10k. I can't remember the last time I was this sore. Then again, I can't remember the last time I ran a course with that many hills when i was so unprepared to run hills.

Needless to say, I will have to build into this week. 

Ran an easy 7 mile loop. Started out at JM and ran 11th east to 4th ave, across 4th to memory grove. Went to reflecting pools at temple square and back to JM via south temple.

My legs are starting to loosen up but I still have some residual soreness in my right calf. I am going to skip the speedwork tomorrow and do 2 runs to try and loosen it up. 

Just ran an easy 5 in an absolute blizzard. There was roughly 6 inches of new snow on the ground. traffic was crazy. I am glad to have survived it.

Run again this evening.

Ran easy with Luke. We ran on treadmills to try and avoid the snow. Got 6.5 in before I had to pick up the boy. Legs finally feel loose.

Warmed up from JM to 11th ave. Took off on 8 x 2 min surges at 95% along 11th heading east then back west. Took 2:00 recovery between each one.

After the 5th one I felt like crying but managed to finish with reasonable form. Cooled down along 4th ave and back to JM via 11th east.