Old Man Still running

Pushed myself out into the cold at 3:50 a.m. and did a 11-mile loop on dirt roads and motorcycle trails south of the Ranches in Eagle Mountain.   This route typically takes me about two hours.   The stars were really glowing in the moonless sky.   It is a great way to start the morning, but getting pretty chilly.

13 wimpy treadmill miles at the Saratoga Springs rec center.

Got up at 3:40 a.m., intending to wimp out on a warm treadmill again, but saw the temperature was 41 degrees without a wind, so I dressed warmer and headed out into the cold.   I ran an 11-mile loop I will frequently run in the early mornings.   From my home, I run up Grandview Road, past the gravel pits, south of the Church Farm, and climb the ridge to the west.   I then run northerly on a dirt road that eventually takes me up to a pass by some powerlines and I now am on a ridge above the Ranches in Eagle Mountain.   I then run along a motorcycle trail to the east the is very fun, giving me a great view of the lights of homes in the Ranches.  I then descend down to some homes that are in the far northeast section of the Ranches.  Finally, I complete my loop by running  on a dirt road west of the Church farm and join up again with the east/west dirt road that runs south of the Church Farm.  This takes me back home.   If I push the pace, I can complete this run in two hours.   That is what I did this morning.   I was pleased that I didn't wimp out on the treadmill.

Also ran 7 miles on the indoor track at the Lehi Legacy Center after work.   Got dizzy after 56 laps.   I'm just trying to get a little used to running on a track in preparation for Across the Years 24-hour run on Dec 30.   I'll be running on a custom 0.5K track there.

Starting at 4:00 a.m. I ran 12 wimpy, but fast, treadmill miles while listening to Mike and Mike in the morning.  Snow flakes were floating down outside.

After work I ran another 8 miles at the Lehi Legacy Center indoor track.   I ran steady 8 minute miles for 64 minutes.   It is easy to keep a constant pace because each lap is 1/8th mile.   It was a good run, it felt very easy.   I've never done two-a-days before, seeing how this works to get a higher mileage week.  So far, so good.   On Wednesday I did roll an ankle pretty bad, descending fast down a rocky ridge, but it didn't swell.  In the past just continuing to run through a tender ankle has seemed to work.  So far, so good.

It was 23 degrees out this morning, so I again chose to stay indoors and ran 15 miles on the treadmill.  

Two miles running with the dog.

This morning I had planned to go to Antelope Island to do a training run with ultrajim, but I wimped out.   Before going to bed, I saw the temperature was already below 30 and after five days in a row of getting up at 3:40 a.m., I thought I deserved some rest.   So instead, I had a nice, rare, 10 hours of sleep.   I decided to support a little neighborhood 5K that started in Saratoga Hills, called the Reindeer Run.

When I arrived, everyone started to "give me the business," making fun of my 100-mile distance running, and doing a 5K.   Its pretty funny, but embarassing. (See my ultrarunning blog at www.crockettclan.org/blog )  What is strange, is all these neighborhood runners live within one mile of me, but I've never run with any of them.  It isn't that I'm anti-social, it is instead because I rarely run on roads, and rarely during the day.   I see them as I'm driving in the car here and there, but they never see me running.   I tried to explain where I normally run, which is up in the foothills trails far away from the housing developments.

The race began, and a bunch of kids sprinted ahead.   After about a block, I caught up and pushed ahead.  I was then confused, "Huh, where are the other runners?"   Had I taken a wrong turn?   At the next turn, I looked behind and saw a woman runner in blue following behind.   This was odd, I was in first place.   OK, no super fast runners today.   I realized I could probably push this to victory.  I was confused at a couple turns, stopped and saw that the woman runner in blue was still following me, so I just went on.  My first mile was cranked out in about 6:15 or so.  I wasn't pushing too hard, but extending my lead a little.  

The route turned onto Parkway Boulevard that runs through my development, within yards of my house.   As I reached the half-way point, my wife drove by and waved as she was on her way to the vet with our dog, to get shots.   I looked behind me several times and could see the runner in blue was hanging with me but my lead was still extending.

It was a beautiful clear sunny morning as we ran along the shore of expansive Utah Lake.  The sun was very low, just peeking over the mountains far to the east, shining in my eyes.

The final mile was the toughest, with a hill at the end.   I've run this hill hundreds of times, as it is the route that takes me up to the foothills.   I pushed it hard and cruised into the finish at the park to cheers, in first place at 20:30.

I stayed around to greet the other runners and tried to get to know them a bit.   Most knew who I was.   I really do need to get to know the recreational runners in the neighborhood.   We need far more runners in Saratoga Springs.

It was a fun little race.   My lungs were a little burned out by the fast pace and freezing cold morning air.

PM

I capped off a 100-mile training week with a wonderful afternoon 18-mile run.    I ran on dirt roads and trails that I usually do in the dark, running from my home, winding through hills and ridges, out into Cedar Valley (Eagle Mountain), and then running up to Unity Pass, and then home through the dirt roads and motorcycle trails.  As I ran, I listened to the SEC football championship, Florida vs. Alabama.  Rather than wasting time in front of the TV, why not be out on the trail!

After all the boring flat miles this week, I was thrilled to be back on the trails.   I just cannot understand how the runners on this blog tolerate all the miles on roads and tracks.   They have a level of mental toughness that I just can't comprehend.   I felt so much enjoyment as I bounded on the rolling roads and trails, taking in all the eye candy along the way:  Expansive farm fields, hills and trees, occassional shooters (who I avoided), and wonderful snow capped mountains.

As I hit a single-track section, my legs seemed like they were shouting with excitement to me as I pushed them to a crazy wreckless pace, weaving through the trees and bouncing up and down on the trail.   I was pleased to see a couple pair of footprints that were not mine.  This month I have seen a few on these trails that seem to be my secret running playground.  I'm glad some trail runners from Eagle Mountain are discovering these hidden motorcycle trails.   Still, there are long sections that I have never seen any other foot prints.

My pace was easy, about 10-minute miles, but the run would not be "easy" for a road runner.  The surface is uneaven, and there were some nice short steep climbs along the way.   From Unity Pass, for the last six miles, I really kicked it into gear and turned 7-8 minute miles, even in some very technical sections.  I wanted to whoop with joy as I cruised down with speed through the most technical decent down a rocky ridge.   I was pleased that the ankle that I rolled earlier in the week was no problem to me.

As I neared my home, descending heading east down from the foothills, I noticed an amazing effect that I had never noticed before.   The shadow of the sunset was extending across Utah Lake toward the Wasatch Mountains to the east.   As the angle of light became very low, the sun reflected off windows of homes over ten miles away in Cedar Hills, Pleasant Grove, Lindon, Orem and Provo.   These bright reflections caused wonderful streaks of light to reflect off of the expansive Utah Lake (in the shadow of Lake Mountain), extending for miles across the lake.   It was amazing.  I never had noticed this wonder before.  The effect only last for a few minutes and the angles have to be precise to see it.

My 18-mile run was completed in less than three hours.   I ended the run excited and energized.   My running batteries had been recharged by getting off the roads.   This was the first time I had ever done a 100-mile training week.   I've run 100 miles or more in a week when I run a race, but I've never trained this much in a week.  It was an interesting experiment.   I came out of it great.  No injury, no soreness, no stiffness, nothing.   About 65 of these miles were before sunrise, while my family was still asleep.

I look forward to another good running week, next week.   I never train on Sundays, so I look forward to a nice rest tomorrow.

No training on Sundays

Hit the trail at 3:50 a.m.   34 degrees, very little breeze.  Sluggish, so took it very easy and took a tougher route than usual and climbed up on the ridge by the Ranches, overlooking northern Utah County.  The lights are always incredible.  Without much of a breeze this morning, it was pleasant up there.

PM

Ran ten miles at the Lehi Legacy Center track, 8-minute miles.

No morning run.  Felt like I should rest.   In order to avoid over-use injuries, I listen to my body and make sure I give it rest, when it wants.   I would rather skip training than get injured and relaly skip training for a long time.  

4 mile power walk during lunch - went up around the Utah Capital Building.

PM

5 miles on the Lehi Legacy Center Track.   1- 6:33, 2- 6:26, 3- 7:22, 4: 7:10.   My 5K split was 20:48.   Funny how a year ago my PR was slower than that.  Now, I can do a fairly easy training tempo run in under 21.   Not bad for an old foggie with one foot in the grave.   Saw an elderly man walking around the track with a cane. I thought, "gee, that's me in ten years."  Also saw a woman walking around the track constantly texting on her phone.  Made me laugh.   I bet she does that all day.   My 12-year-old son asked for a cell phone yesterday.  No way.

It was 22 degrees this morning.  I wasn't pyched up for a cold 2-hour run, so I hit the treadmill for 15 miles in under two hours. Power walk during lunch hour, 4 miles up around te Utah Capital.

PM

Six easy miles at the Legacy Center

Zero day.   Recover from a little nagging injury from a few weeks ago.

Another rest day.  Feeling great.  Hope for a long run Saturday if the storm coming in doesn't scare me away.

AM

Started off the morning with 15 easy miles on the treadmill.   Next, I decided to run on the Jordan River Parkway trail to Willow Park where my son was camping with the scouts.  I arrived there just in time for breakfast!   Great timing.   A big winter storm was coming in. I started my run in 47 degrees, but by the time I finished it was 30 degrees and snowing.  A full moon was out, and incredible, partially covered by dust blowing from the west desert.  At leasst I missed any rain.   I continued north to Thanksgiving Point and then turned around.  The wind had started out from the southwest and shifted violently from the north, blowing about 20 mph.   My timing for turning around south was great.  With the wind, I had a wonderful tail wind the rest of the way home.   When I returned to Willow Park, the scouts had already packed up and headed home, beating the storm front.   I was a nice run.

PM

Miles with the dog in the snow.

18 degrees out this morning.  That just a wee bit nippy.   I hit the treadmill.  This morning, I ran with the lights out for an hour in the Saratoga Springs rec center until the next person arrived.  The treadmills face the windows that look out across Utah Lake.  With the lights out, it was a very pleasant light show looking out at all the lights across the lake in Provo, Orem, Lindon, etc.

PM

8 x 8:00 miles on the Legacy Center track.

Caught a cold.   Usually working out helps me feel better.  Did 10 miles on a treadmill and felt much better.

With two weeks to go before the Across The Years 24-hour race, it is really time for me to start tapering  (backing off my training).   I hate tapering because little aches and pains appear and I start gaining weight if I don't diet.

PM

Nine more treadmill miles.

Short tune-up treadmill run at 8:30 miles.   Entering taper mode for my next big race on Dec 30.

6 easy miles on the treadmill.   Interesting to see that my motivation for hard training is low now.  But that is great, it is time to taper.   So, I'm just going to keep doing little tuneup runs when I want to and try to rest up for 110 miles on the 30th.

I passed 3,000 miles for the year.  I didn't really have that as a goal, I planned to do 2,500, but with this next race coming up, it kept me motivated in November and December.

After taking three days off (Vegas Bowl trip), I tried to loosen up the legs again and did 12 easy treadmill miles as the snow fell outside.  It took me about six miles to warm up, but then I felt pretty good.   It is all about tapering now for next Tuesday.   Weather forecast looks great for the big race in Arizona, high 68, low 40.

I passed 3,000 miles for the year.   That was not really in my goals, but it just happened.  Its been a good year.

Ten easy treadmill miles, averaging 9:00 pace.  I through in some tough 25% incline climbs to get the heart pumping.   Legs feel good.   Just need to shake this bad cold.

Ten easy treadmill miles at 9:00 pace.  Just staying loose as I taper for Across The Years 24-hour race on Dec 30.   I think I'm ready.  No injury to heal from.  My cold seems to be getting better.

One mile running with the dog in 18 degrees.

Five easy miles out in the snow storm on unplowed roads.  It was great fun.   We have more snow on the ground in Saratoga Springs than I ever remember for the last ten years.  Nearly two feet.   Crazy.   All the trails are full of snow.   Once the 4-wheelers get on them, I'll be able to run on the packed snow.  I love to run on soft snow.  GoreTex shoes work great in the winter to keep the feet warm.

Six easy treamill miles to keep the legs loose, 11:00 pace.

To close out my 2008 racing schedule, I decided to give a fixed-time 24-hour event a try. I entered Across the Years (ATY) 24-hour footrace held at Nardini Manor, in Buckeye, Arizona, east of Phoenix. For a fixed-time race, you try to cover as many miles as you can in 24 hours. Each year ATY attracts many of the elite in sport from around the world. I went away with a deep respect for those athletes who do well running this type of race.

Read my long detailed race report at: http://www.crockettclan.org/blog/?p=134