As we run, we become!

Two loops around the lake at 7:20 pace.  Felt good to run at this effort level.  First half was just over 29 minutes and the second half was under 30 minutes.  A very balanced run.  Need to run more frequently to loosen up my legs.

Just a quick evening loop around the lake and island.  The first mile was a little slow, but I warmed up quick since the temperature was still in the high 80's at 8:30.  I finished in just under 36 minutes.

This morning run started off right with a nice easy mile followed by a quick pace for the next mile.  Things kind of fell apart from there. I had to go to the bathroom really bad and I started to feel cramps in my lower back.  I slowed down, but I wasn't haveing any fun.  Finally I had to walk a half-mile to a porta-potty around Mile 9.  As soon as that was done I felt much better and finsihed strong.

I was determined to do some trail work today, and it was really a lot of fun.  I ran up City Creek and then jumped on the Bonneville Shoreline Trail up over the foothills and into the Avenues.  I felt much better today than I did on Saturday.  Considering the climb I was really happy to finish this run in under an hour.

I intended to run easy, but I think I may have run a little too hard considering this was supposed to be a recovery run.  I headed up City Creek and turned around at 2.5 miles.  It was a nice day, but it is definitely starting to warm up.

I ran the same route that I ran on Monday.  My legs were tight because this was the first time in several months that I had run 3 days in a row.  I took a few minutes longer over this hilly route, but I was happy to be running at lunch instead of early or late.

Rest Day

I didn't run today, but it was certainly not a rest day.  I got up early and climbed to the top of Pfeifferhorn.  I went with my neighbor Rich.  We got to the summit in 3 hours.  It took 2 hours to get back to the parking lot at the White Pine Trailhead.  There is close to 4,000 feet of climbing in 4-1/2 miles of hiking to the summit.  I could have gone a little faster, but it was nice to finish without feeling totally gassed or injured.  It was a good test to see how good my endurance is when climbing.  Hopefully, I'll be in shape to run over that type of terrain in the next month.

I ran in the morning to beat the afternoon heat, but I was surprised at the pace I was able to maintain.  My legs felt pretty relaxed after the hike yesterday.  I finished my run under an hour despite a consistent wind and a couple of hills.  I ran around the neighborhood including a loop around the island and the lake.  I am excited to have met my goal for the week, and I am even more excited  to hit 30 miles next week.  I hope to steadily increase my mileage until I am averaging 50-60 miles per week. 

Rest Day. I managed to sustain a serious bruise to my left knee cap while flating the Weber River.  You're not supposed to get injured on your day off.

I iced my knee and kept it elevated through the night.  With the help of some Ibuprofen, I was able to run at lunch today.  My knee held up okay and I ran pretty quickly.  Overall, it was a decent start to the week.  It is starting to get hot by lunchtime; I need to bring some kind of handheld hydration device. 

My knee is still  hurting, but I was able to make it through this run okay.

I ran up through City Creek to the Bonneville Shoreline Trail.  I followed the trail up into the Avenues where the trail connects to Terrace Hills Dr. THen I meandered through the cemetery and ran along South Temple.  I can still feel the bruise on my knee cap and it's a little stiff, but it didn't slow me down as much today as it did on Monday and Tuesday.  Hopefully, with a little rest tomorrow, I will be back to normal on Friday. 

25 minutes on the stationary bike

25 miles on the bike

Legs felt loose for the first time in a long time.  Returning from serious PCL injury.  It's just nice to be running again.

Ran the Virginia Loop.  It was cold this afternoon, but I felt really good. Completed the loop in approximately 52 minutes. I think my knee is going to take a really long time to heal completely, but at least I can get outside and enjoy running.

Ran out-and-back to City Creek Canyon from the office.

I am so thrilled to run in the cold.  I have a theory that if you run on the hottest and coldest days of the year, then every other run feels easier. So when I see snow on the ground and big clouds in the air, I get excited because I knwo the coldest run of the year is coming soon..  

Today was my longest run since coming back rom a PCL injury that kept me from running from July thru October.  It was difficult to sit out for that long because I really appreciate the joy that running brings to my life. Still, it is impossible to explain the pleasure that I feel getting back out there again.

Today I ran my bellweather distance to see where I am at.  I ran 8 miles, mostly flat with a few small rolling hills. When I'm in good shape I try to finish under 56 minutes.  Today I finished in just under 59 minutes. Given the cricumstances, I feel really positive about my effort.  

There is still a lot of room for improvement, but I am improving my strength and stamina. I am only about one month into a long mileage buil-up phase.  I can't wait to see where I am at the end of Month Two.

I ran with Blake and Josh today.  We did 5 hill repeats on Capitol Hill.  It was chilly outside, but there was little or no wind.  I ran the first repeat as hard as I could. After that, I paced myself somewhat with surges throughout the hill. It felt good to run really hard up the hill.  I think my knee is healed, which feels like a miracle.

We traveled to Sacramento yesterday to spend the holiday with my family at my sister's home.  Today we (Dad, Elizabeth, Megan, and I) got up and went for a run along the Sacramento River.  We hung together for the first couple of miles of an out-and-back (I ran 4 miles out - just beyond Old Town) and then I took off.  It felt amazing to run at sea level.  I was able to sustain a 6:40 pace for 4 miles.  I caught up to my sisters with a couple of miles to go and we walked/jogged the last couple of miles.  I had a blast.

Today I ran with Ben from their home in Elk Grove.  We did a loop starting from their house.  Ben said that he likes to run between 7:45 and 8:00 so we kept it in that range.  My legs were a little tight from the hard miles I did yesterday, but my lung capacity was great.  We ran along a nice trail for a couple of miles before hitting the streets.  It was much warmer than I have been used to in Salt Lake.

Went running with my sisters and my dad again.  We did another out-and-back along the river, but this time we headed to the State Capitol from the river.  I had not been there since a grade school field trip.  It was beautiful.  And in case I have not mentioned it, running at sea level feels more like flying.  It felt great to run as a family, too.

I ran to the top of Ensign Peak on my lunch.  Given that I was really feeling the altitude, I was surprised to see that I made it to the summit in under 30 minutes. Of course the return trip was only about 20 minutes, but I was excited to find out that I was running uphill at a much faster pace than I thought/felt.

I ran the Virginia Loop today.  I was pushing hard throughout the run.  Unfortunately, my knee felt pretty sore afterward. I think I need to plan ahead and run more easy miles.

I ran up City Creek Canyon to the 1 Mile Post.  I ran on the trails for a couple of miles and focused on trying to relax and take it easy. It was really nice fall weather.

Easy miles might be an exaggeration, but I was not pushing myself, so I guess it fits. Today I ran an out-and-back up City Creek Canyon to the 3 mile marker.  I followed the single track on the north side of the road, and I had a blast.  I wish I could run single track every day for the rest of my life.  If you're reading this and you've never run City Creek, you should definitely check out the trails in the vicinity.

I ran 3 miles out-and-back up City Creek Canyon along the trails.

I was feeling pretty sore last night, but I got up this morning to run with my dad around the lake. We went nice and slow, but I was happy to reach my mileage goal for the week.

My knees are feeling a little weak after a lot of trail running last week.  Today I stuck to the road up City Creek Canyon.  I turned around at the 1 Mile sign. It was a lot colder than last week, but I was happy to be running. I need to remember to run more miles at an easy pace as I build up my mileage base.

Got to run in the mud today.  Hit the trails up City Creek Canyon and it warmed up, which was nice, but the trail was pretty slippery.  I avoided falling, but there were a couple of sketchy spots.  Really I had a blast, and I have the mud caked on my shoes to prove it.

I didn't think I would be able to hit my mileage goal this week, but I figured if I squeezed in a couple of miles today, then I would have a chance.  I took some Ibuprofen right after my run yesterday and my knees felt good to go today.  I took it nice and easy up City Creek.

I wanted to run early this morning, but I got to coach Brody's Junior Jazz game.  It was so much fun.  I put off running for a little bit since my knees were a little sore, but I finally got around to it.  I started off hoping to take it easy and finish in 80 minutes.  But once I got out there my legs loosened up and I felt really good.  Around the halfway point I had covered most of the challenging miles, and I knew I would be under 75, so I decided to run hard to the finish.  I finished in 71:40.  I was surprised how fresh I felt.  Miles 8-9 were the fastest at about 6:35 pace.  Maybe I can run fast again... Considering there was a really cold rain (some hail),  lots of wind, and snow only a thousand feet higher, this might have been the run to get me back on track.  Either way I hit 30 miles in a week for the first time since my knee injury in July! And that is great news.  Twelve days until the new year and the beginning of my goal to run 1500 miles in a year!

Tried to take it easy up City Creek Canyon.  I got a little carried away on the steepest section,, but I felt so good on three day's rest that I had to push it.

I planned to run a bit farther today, but I enjoyed Christmas morning with my family and I ate a lot of brunch. It snowed last night so the sidewalks were slippery, and I found out we were heading out of town earlier than I had planned. It was really cold outside, so I enjoyed my new headband and gloves.  Everything combined to make this a short, fast run.    

I ran on the treadmill today to avoid the icy sidewalks and paths around my home.  I took it really easy.  Just getting in the miles for the week.

It was really cold today (sub 30 degree temps).  I planned to take it easy and enjoy the miles, which is exactly what I did.  Perfect run to end the week.

It snowed alot in the last 24 hours, so I went for a run on the dreaded treadmill.  I warmed up for 2 miles, before running a 6:00 mile.  Then I cooled down for a half mile before running a 6:40 mile.  Then I eased off the gas and ran a mile-and-a-half cool down. It was a good start to the week despite the treadmill.

I put in a lap around the lake today.  The temperature was in the high teens, but I felt really comfortable running with my new headband and gloves on.  There was about 4-6 inches of snow on the sidewalks and paths.  I found it easier to run in the unblemished snow than in the tracks of other runners/walkers/skiers.  Still, it was quiite a struggle.  Since I wasn't in a hurry, I just enjoyed myself.  

Another easy run on the treadmill today. It was a lot busier at the gym, but I guess it's that time of year. I would rather be outside, but the paths were really icy today.

The last couple of miles I felt my lower right calf tighten. Tomorrow is a rest day, so hopefully it will be nice and loose by then. I stretched carefully, took some Ibuprofen when I got home and I iced it, so I have done what I can.

Now I get to celebrate the new year with some great friends. To everyone reading this, Happy New Year to you!