Dare to be great!

Day:4 Have the day off so I waited until it was light outside to go run.  Started at the rodeo grounds and worked my way up to the mouth of the canyon then along the foothills then up and around and ended up back at the mouth of the canyon.  Slow going as it was mostly bushwacking on rocks covered with light snow which made it slippery.  Saw a ton of deer on the way down so I made my way over by them then had to make my way back down crossing the flats covered with rocks.  Great adventure to start the new year! 914 ft elevation gain

Day 5: Red Rock trail, packed snow started in the dark, again very cold temps below zero. Felt pretty good don't think I lost too much from my laziness the last few months, who know what I could have gained though. Oh well, looking forward to the new year, looking at possible signing up for the Buffalo 50K on Antelope Island this spring.

Nice run this morning in the sunshine.  Ran from the house up past Mystic hot springs then on the trails up the mystic canyon.  Turned around after a mile or so up the canyon then ran along the foothills on the trails to get some more mileage in then ran back home.  Good run, mostly packed snow... Hopefully I can gradually build my mileage back up and start training again.  AP 9:47 with 650ft of elevation gain

Day 7: Road miles, mostly flat, up the Sierra Vista Rd. Felt pretty good, big moon to run by, AP 7:57, small progression run the last few miles.

Day 8: Was just planning on doing around 8, but I was feeling pretty good so I did my normal 10 on this route.  Fairly good climb up the road, just tried to keep moving and not resort to power hiking on the way up.  Nice and big moon out and I just turned my headlamp off and ran by the light of the moon.  Snow was packed by fourwheelers and snowmobilles and was nice after about the first mile.  Some icy spots the first mile or so but not too bad.  1,861' of climbing, AP 10:38, had some faster miles coming down but just tried to stay in control and enjoy the morining...

Day 9:Easy recovery run on the roads from my house. Kept the pace nice and easy and enjoyed sleeping in an extra hour. AP 8:48

Went exploring around new trails off the Thompson Basin Road this morning. Was planning on doing 10 but felt pretty empty and lacking fuel the last bit. Only had water so I cut it shorter, but still a good workout. Hopefully I didn't do too much damage. The trails were overgrown 4-wheeler trails through the cedars, sagebrush, and cactus.  Wasn't the fastest terrain but I liked seeing the new country.  About 1600' of climbing...

Quick and short around the neighborhood this morning. I think I need to be more careful building up my mileage, could feel some twinges after yesterday's run and I need to ease into my long trial runs. Felt decent this morning so I think I am good to go just need to be wise and not overdo it. AP 7:43

Day 12: We have family in town this weekend.  Went out with my brother-in-law looking at deer this mornng and hiking around.  I snuck in a short run this afternoon.  I was hoping to find the shortcut over the hills from Joseph to Poverty but the trail I noticed on Google Earth had a no tresspassing sign.  I will try and speak to the landowners and get permission to get on it as it would be a great loop if I can get it to all connect.  Slight progression run mostly because I needed to get back 7:51 AP

Day 13: Country Loop with the dog. Took a few miles to get warmed up this morning. First half on dirt roads the last couple miles on pavement. Last couple miles I picked it up some to get the lungs working. AP 7:57

Day 14: Was hoping for snow packed trails this morning. Woke up to rain and the Red Rock trail in Richfield was a muddy mess this morning. There were times where it was ok running then you would hit a patch of slop and go ice skating. I was hoping for 10 miles but turned around after about a half mile of slop and I knew the trail was not going to get any better. I had to laugh at myself at times... oh well I guess I worked on my stabilizer muscles and didn't get hurt so it was successfull.

Day 15: Ran from my house up to the trails leading to the hot pots, ran to the hot springs, then north along the powerline trail. Legs actually felt ok today. I could tell they were a little sore but in a good way. Got to build my muscles in my legs up. I've also been doing pushups and core exercises every night as I have been getting soft up top.  Got to stay on top of it now that I am old.

Day 16: Went out a little latter this morning so I could run at least half of the run in the light. All dirt today, started out on the Thompson Basin road then side tracked around the trails until I linked back in. Kept heading up until I hit 4 miles then turned around and went back the whole way on the Thompson Basin. It was snow covered up high and got slick at times so not the fastest run up top but I managed to run the whole time 1652' of climbing the first couple miles..  I was able to open it up on the lower portion on the way down and get some turnover going.  Last 1.3 miles were about 6:25 pace, felt good to run faster.

I've been eyeing a loop on google earth above the hot pots.  Gave it a go this morning.  Really nice trail until the last bit coming down, I will have to scout out a better way down as it got a little sketchy coming down through a slot canyon.  Nice morning to get out there, saw around 80-100 elk in the cedars and no human footprints in sight.  About 1,500' or elevation gain.  Just took my time and enjoyed the morning and trying to find my way around.  I will be back up there for sure.  

Wanted to get a long run in this morning. Headed to the paved bike path that winds through the valley.  Started in Central and headed towards Joseph. Not sure where my fitness was as I have not had any long runs in a long while.  Some good hills in the middle of the run but not too bad for the most part.  Last four miles were 7:42,7:42, 7:34, 7:24, just to get my average below 8 min miles AP 7:58.  It was good to see where I am this time of year... had fun running this week.

We went as a family to Zion's this morning for a quick day trip.  Hiked to the emerald pools upper, middle, and lower pools then to the grotto then back, for four miles.  Then did the riverwalk trail to where the narrows starts for 4.5 miles, then the weeping rock trail for another half mile.  Kids all did great and wanted to "trail run" most of it.  Great day to be out enjoying the free entrance into the park for MLK day. 

Day 26: Ran from my house up Monroe Canyon until I hit 4 miles then came back home. Took it easy on the way up, and controlled but solid effort on the way back. Last 3 miles 7:20, 7:07, 7:04. I wanted to get a push in without a full on workout yet.  Don't think my joints can handle a workout just yet.  Maybe in a week or two.  Trying to build back up without any injuries.  

Ran the Red Rock trail in Richfield this morning before work. Thankfully it was dry this morning. Tried to not push the pace and keep the effort feeling like a base run. AP 9:24, about 850' of climbing, first half in the dark

Headed to the big city for work this morning. Wanted to hit up Lake Mountain but woke up with a cold, and didn't want to hit it alone. Decided to run up View Benchmark but could not remember where the trailhead was. So... I tried another trailhead but the trail was pure ice and after 50 yds pulled the plug and headed to my old standby Corner Canyon. Started at the equestrian park and headed up.  It was pretty clear until Ghost Falls up to the fire road where it was icy and slow going.  Hit the fire road then went until I hit 4 miles then turned around.  Took a longer route on the way down, and enjoyed the groomed trails which I don't get too much of down here, and got into a nice groove.  Good run, I was starving after I got done and got some Hawaiin food  before heading home.  Luckily I did not fall asleep on the way back as I was tired.

Day 29: Came down with a cold yesterday and it was alive and well this morning.  Didn't want to push it so I rested this morning.  Ran a half mile on the treadmill at work to keep the streak alive, hope I can kick it soon.  Sore throat, congestion, and a cough good times...

Cut my long run in half and opted for the trails instead.  Ran with my dog along the foothills to the canyon above the hot springs headed up five miles then came back the same way.  Nice morning for a run, some congestion still from my cold, but the run helped to break it up.  Got done just in time to make it to my son's basketball games...about 1,600' of elevation gain the first five miles

Day: 32 Went from the house this morning and did the country loop in reverse. I can still feel some congestion in my lungs from my cold. Did not feel as comfortable as it should have. I was planning on 10, but close enough. Good run and started to loosen up the last few miles. AP 7:51

Day 33: Decided to do a bit of a workout this morning. Started on the road that leads up the canyon, easy run up, there is about 240' of elevation gain in the mile. First split down 6:19, second 6:17, and third 6:11. It definitely got me out of a comfortable state but not out of control.  Just jogged back up each time to recover, felt good to get some turnover.  I could really tell my lungs are not back from by cold yet, but showing some promise for the year to come.  I signed up for the buffalo 50K last night, got to get to work now.

Day 34: I was planning on a base 10 miler this morning, woke up and could feel my feet/achilles hurting. They were sore at the start of yesterday's run. Decided to do a couple recovery miles around the house. Got to be smart, stretch more, warm up/cool down after workouts, and do recovery runs if I do workouts. My heels finally warmed up after about a mile and a half this morning.  I miss my recovery runs on the wood chips at Liberty Park.

Once again scrubbed any plans for a tempo run this morning. Still some pain in my left foot but not too bad. Didn't want to push it, so I kept it around my base building pace this morning. Did the new Richard Loop from my house. I don't think my feet like running on the pavement. AP 8:09

Hit the Red Rock trail before work this morning. Really good run, tried to hold back as I want to go on a long run tomorrow.  Legs felt good, slight pain in my left foot the last two mile so I took it easy.  Ran slow on the uphills and just went with the flow on the downhills.  AP 8:49 with the dark, rocks, and hills

Day 37:  I am visiting family in Utah County, wanted to get a long trail run in this morning.  Was invited to run on Antelope Island but did not have the time, with I could have made it.  Decided to go run my route in Provo Canyon, started at Canyon Glen then headed up on the trails until the pipeline trail until the end around Bridal Veil Falls.  Ran down the path until on the south side of the canyon until the BST links in and back up on the dirt/muck.  Trail was ok for a half mile or so then ice/snow/mud for the next few miles.  Super slow going and my shoes were covered with mud, stayed upright.  Came out around the indian springs trailhead.  I was hoping for 16-20 miles with the possibility of a double loop if I was feeling good.  I guess my legs are not ready for that as I was pretty beat when I got back, so called it a day with one loop.  I guess the snow and mud with yesterdays 10 mile trail run took more out of me than expected.