Glen

12 X 400 - 6:00/9:00

Dropped my registration for my first 100 km run in the mail minutes ago.  Sawtooth Relay - solo

on the TM at mgp + 30 sec  last mile at goal pace

looped around the river w/ the group run at Bill's Bike and Run

Cold out this morning.  Went to the gym to hit the treadmill.  Very good run today at MGP+60 sec.

TM  12X400   6:00/9:00

TM  10@ mgp+60 sec.  Legs hung over from intervals.

Started at Teton Running.  Down Sunnyside, through SRL past Bill's and back.  Slippery and soft the whole way.  Good to get back outside.

utra pace with the group at Bill's  Good way to end the week.

Officially registered for my first 100K.  Sawtooth Relay - solo  June 14

Long run from the house to Bill's and back.  Very windy.  Last three miles up hill, up wind.  Very tough.

First back to back long runs.  Went pretty well.  I expected/planned to do a little run/walk, but ran the whole 12 at a reasonable pace.

took it easy at the gym.  Still felt a bit tight from the back to back.  Feeling good now.

TM  worried about my left hip.  Not sure if it is general soreness or something more.

8 easy miles from the house.  Hip felt fine for about 6.  Felt it tighten up the last couple home.  Not too bad, trying to be very careful.

The plan was for 21 miles.

Thought I would experiment with fueling.  It was hideous.  The plan was to eat one bar every 5 miles.  I have eaten them before and liked the taste and they seemed like they would go down easy durning a run.  At 10 miles my stomach was pretty upset.  Forced to walk a mile or so.  Decided to head to dad's house and get a ride home.

I guess those fruit bars are off the list.  Same for gues.  Same for some of the chews.  Starting to look like I cannot handle the sweet stuff at all.

Beautiful January afternoon.  Over dressed a bit.

Went to the gym.  Headed out of town on business in a few minutes.  Didn't want to run out in the cold this morning.

Ran with the group down at Bill's.  Strong group this morning.  First 7 at about 8:00.  Last two trying to keep up with Gray.

from the house down to Bill's and back.  Pretty cold and foggy. didnt seen any other runners out.  overall a very good run.  Right about 8:30/mi

beautiful atfernoon for a run.  From the house to Bucks with a short detour.  No tights today.  great run.  felt good the whole way.

9 @ MGP +30 sec.

1 @ MGP -30 sec.

treadmill miles are getting tough

8 miles on a slippery slushy bike trail in Couer d Alene.  MGP + 30 sec.  not bad given the conditions.

8.1 miles @ mgp +45 sec.  7 miles of slush and snow 1-2 inches.  I was planning on a easy 8.  Didn't work out that way.

PS  biggest week of running ever.  first time over 60 miles.  the legs are feeling good.

from the house down to bill's with a short detour.  Ran into Alana and Gama at SRL and ran a few miles with them.  The company helped a lot.

started at Teton Running, down Sunnyside to Bill's, across Broadway bridge back down the east side of the river to Sunnyside and back to the car.  Very cold out 9 degrees.  A bit under dressed.  Started getting cold at about the halfway point.  Very cold by the time I got back to the car.

8 very very slow miles at the gym.  It was hideous.  Maybe I need a day off?

Motel treadmill.  Stopped at 4 mi. when another fella peeked in looking to see if the tm was occupied.  Seemed like a good excuse to cut it short before heading out for a day of field work.  Very hot in the room just of the pool.

Green belt with the group at Bill's.

loop from teton running past bill's across broadway bridge back to sunnyside on the eastside trail.  Ran it twice for a total of 25.2

9 miles on the TM.  started off slow following a big day yesterday.  After a couple of miles was feeling very good.  started picking up the seed at mile 5.  finished below mgp.  very good day.  could have kept going but I have to get on the road this afternoon.

No GPS.  guessing mgp +30 sec.

TM at mgp

6 miles with the group at Bills

Parked at Teton Running.  loop across Johns Hole bridge.  Had planned on 27 today, but the wind was just too much,

made up for what I quit yesterday.  Less wind today but still pretty stiff the last 3 miles.  Ran from the house across Johns Hole bridge then home.

snowy and windy morning so I headed to the gym.  First 4 @ mpg pushed each of the last 4 a little quicker.  Last mile a mgp -1:30

TM @ mgp

10  miles with Curt this morning through SRL and the Green Belt.  Felt like a a pretty good pace.  Worked a bit against the wind that was already picking up.  Glad I got the run early before it gets too bad.  Good company made it a good run.

First week ever of 70 miles and everything is feeling good.

I got the opportunity to run with an accomplished ultra runner this morning.  She had both good news and bad.

The good news is she thought my plan for mileage, long runs etc was "spot on" and I was well on my way.

The bad news is I have to get to work on a plan for and practice fueling.  She was quite clear that is the weak link in my training and it will need to be fixed.

Out and back from the house across Johns Hole bridge. Nice morning.  A little windy but much better than the last few outings.  Crossed paths with Alana and Gama.  Seeing them out alot lately.  Ran a couple of miles with Marlin.  Ran with another friend for a mile or two at about mile15/16. Really helps to have some company.

Ran with the new vest today for hydration.  I liked it more than I thought a would.  It makes staying on top of fluids much easier.

On the strong encouragement from friends I tried to work on fueling.  Took several gu's and managed to down most of them.  Fueling is going to be a real challenge.

16.1 ap mgp +30 seconds.  It was one of those days.  Everything felt great.  could not believe how good I felt after 25 miles yesterday.  I think I am becoming a stronger runner.

Loop from the house past Sandy Downs then home.  Beautiful afternoon for a run.  No GPS.  Easy run.

TM 7 @ mgp + 30sec.  1@ mgp

With the group at Bill's

County roads too snowy this morning so I drove into town.  Parked at Teton Running went down Sunnyside, through SRL, along the greenbelt across Johns Hole bridge then back to the truck to take on fuel and water.  -  repeat.

Felt OK.  went slower than I wanted, but got the miles in.

Saw Jeff out on the trail but only one other runner.  Wet feet, and poor footing most of the way.

Day two of back to back long runs.  repeated the loop from yesterday.  Tough day.  windy.  tired legs.  Impossible to judge pace or effort into the wind.  no GPS.  The bank clock suggested I did a little better than it felt.

Decided to see if I could still run fast.  10.1 miles from the house passed Sandy Downs then around the golf coarse then home.  A little windy but not as bad are some recent runs.  18 mph gusts to 25

1 @ 7:17 warm up, downhill, down wind

2 @ 6:52 up wind, a little down hill

3 @ 6:57 flat, up wind

4 @ 7:03 flat, up wind

5 @ 7:00 flat, down wind

6 @7:00 flat, down wind

7@6:58 flat, down wind

8 @7:01, flat down wind

9@7:29  back up hill and into the wind

10@8:10 steep up hill and into the wind

feel good about the effort.

Went for the TM because of the wind.  It was raining hard when I finisher. 6 mi @ mgp +30 sec.  2 mi @ mgp.  had not planned on working that hard, but I just wanted it over.  

8 miles at an easy easy pace.  beautiful day for a run.

from the house most of the way to Bone on an out and back with 3100 feet of climb.  Tough run.  Kind of dissapointed with the pace.  Mixed lots of run/walk on those hills.

The 100 miles this week is a bit of an accounting trick.  I had to move my Sunday long run up one day because of work so two long run fell in this week.  Still, a big big milestone for me to see a week with three digits for the first time.

tired legs after yesterday.

Nice day for a run.  I was very worried about my hip/back.  It has been very stiff and a bit sore the following my B2B runs this weekend.  Still very stiff, but felt pretty good running.  Going to have to get after my streching.

from the house

Went the PT yesterday about my hip/back.  Same problem.  He worked things out and told me it was fine to head back out on the road; so I did.  Running doesn't hurt.  Getting up after sitting a while does.  Hope he worked things out.  I go back in tomorrow for a quick check.

No pain to today while running.  Feel pretty good now.  Hoping to work through this without losing to much time on the road.

6 easy miles from the house.  Little windy again today.

Stopped back at the docs to let him check his work on my hip/back  Everything feels good and he says I'm good to go for my long B2B this weekend.  Very pleased with his work.

Day one of B2B.  Beautiful day for a run.  Started to struggle a bit at 20.  Last 5 were a real challenge.

Worked on fueling.  consumed about 1300 cal over 4+ hours.  seem to go pretty smoothly.  no problems.

16 slow miles on a windy day.  Looking forward to tomorrow.  A day off.

Sunny clear blue sky today.  32 degrees.  8@mgp. Felt good to run fast rather than those long slow miles.

10 @ mgp on a nice but cool day.  had to go with the legs covered.  knocked it out pretty comfortably.

Spent most of the day working outside in  40 mph winds gusts?

Shut down work early and headed to the TM at the gym.

Ran the first 6 @ a little over mgp.  Last two at goal pace.

ran next to a walking friend for the first 6.  Good to catch up.  Chatted with an extremely well prepared marathon novice for the last two.  Going to check that finish time at SLC

6 miles from the house.  Planned to take it easy but I couldn't help myself.  

Long run from the house.  Took the long route to Dad's house (10.8).  Today is hes 83 birthday. He checks this blog occasionally to see what I am up to.  Everyone say happy birthday!

 He got on his bike and peddled with me for the next 12 miles down Sunnyside/SRL/Greenbelt and back to his house.  Ran strong the last 7 back to the house.

Strong run today.  Very satisfied.  Thanks for the company Dad.  Makes those miles a lot easier.

Day two of the B2B.  From the house down Township back on Sunnyside.

First 13-14 felt pretty good.  Faded quickly on 14,15,16.   Maybe dehydrated, maybe went out to quickly.  Maybe just tired.

I do need to take more than a hand bottle.

Nice day for a run.  Sunny and warm.  Ran by feel and kept an edge on the pace the whole way.  good run.

Got chased by a pig at mile 7.  Scared me when I saw it coming at me.  Fortunately it was behind a fence.  I guess there is a first time for everything.

On the tm next to Marlin at the gym.  1 mi warm up. 6 @ mgp. 1 cool down

10 on the treadmill.   Needed to stay with the phone and the car in case I needed to cut it short.  8 at mgp +30 sec.  Last 2 at mgp

6 fast miles from the house.  Kept a hard pace the whole way and really pushed up the hills.  I enjoy the hard fast pace over all those long slow miles I've been logging.

Another very good week.  Next week will be very easy.  Too much work/travel etc.  Probably about time for an easy week both physically and mentally.  I've been really pushing up the total mileage and B2B miles.

6 inches of wet slush on the ground.  Went to the gym for 12 easy miles and mgp +30 sec.  Saw Marlin and Tami.  Good to have a distraction whenever on the tm.

Light week coming this week.. Too may personal and work obligations.  Probably a good idea to back off for a week.  I've been pushing up the mileage steadily since January without a break.  Hope it will be go for both the body and mind.

10 miles at 7:04 average pace.

6 mi from the house.  Just enjoyed the run.

Big day tormorrow.  I must admit I do not look forward to my long B2B runs, but I guess I have to do them if I want to be prepared.

day 2 of the B2B.  20 miles in just under 3 hrs. not patriculary fast but very satisfied.

first 8 at mgp.  even effort up the hills the last 2 miles

10 very slow miles, ultra pace.  trying to work through some stiff, sore hips.  streching helps.  I think I'm making progress

very windy out.  headed for the TM.  8 slow miles.  Picked up the pace the last couple.

Someone asked me why I looked so angry today.  Isn't it obvious?  I thought I was done with the treadmill for a while.

Early morning run with Curt.  10 @ MGP.  So nice to have some company.

10 untimed miles from the house.  took 2 or 3 miles to loosen up the hips and hamstrings.  Felt good after that.  Hope I keep them from locking up on me again.

Seems like this should be getting a little easier by now.  I guess I covered it a bit quicker, but it was a struggle getting home.  Sometime soon I think I will try a very light mileage week before the long run.  

tough

very windy (again)   Went to the gym for 6.8 at mpg.  That makes an even 1,000 miles so far this year.

No GPS.  kept an edge on the pace the whole way.

Easy 10 on the treadmill at the gym.  Windy w/ some rain about.  Bumped into a friend that got her BQ in SLC this weekend.  First marathon.  The girl has some real talent.

5 slow miles with friends then 11 more on my own in a cold rain.  Was considering a total of 30 today but cut it off at 16.  Good decision.  The rain is now mixing with snow.  I was already wet.  It could have been real trouble if I had kept going.

it was awful.  cold wind heavy legs upset stomach.

on business in Vernal.  Ran 10 miles at near mgp.  Beautiful evening for a run.

work

work

Planned on 40.  Cut it off at 30.  Tired legs and high winds 30mph

very slow 10 with friends.  Legs felt great.

14 miles from the house.  took the GPS.  worked hard at staying near my ultra pace.  ran about 20 sec/mi too fast.  Legs and wind feel great.  I'll try again tomorrow.

working on ultra pace.  8:30-9:00  everything feelin' good

Sawtooth Relay - solo

12 legs, 6 friends (I have no friends), 62 miles.

Decided to do this solo on January 1.  They only accepted 5 solo runners, first come, first served.  I was the first entrant.

I considered myself to be in pretty good marathon shape, but would really need to add on the miles.  Worked my weekly total up to 80 miles.  My long run was only 30.  I ran a 30/20 back to back weekend three times.

The plan was to run the the first 5 legs (26 miles +1% grade) at < 4 hours.  Walk the next 6 miles over Galena summit (+1700 ft), then just play the rest by ear.  In January, I thought 10 min miles might be reasonable.  In May, I was thinking 12 min miles.

The first 5 legs went almost exactly on pace (1 min ahead of schedule), but I was already starting to feel the miles.

Walked Galena summit.  Smart, very smart.  I was passed by only a couple of team runners that were working very hard.  They were within eyeshot when I reached the top.  Kind of rested the legs and gave up almost no time.  WALK WITH PURPOSE!

Leg 7 was steep downhill.  Ran it at a pretty good pace.  It seemed like free time.

At mile 40/45 I was really feeling it in the quads.  Walked about 1.5 miles.  It felt like 4 miles.  I was doing the math in my head.  What if I walk the rest of the way?  Didn't like the answer.  Started running again.  Switched fuel to little baked potatoes and flat Coke.

Pace picked up to about 8:30 miles and felt like I was flying over the last 10 miles

Finished in 10 hours 35 minutes.

Yesterday I was so glad that I set the goal and posted a time I am proud of.  Told my facebook friends no more ultra's one and done.  Today I am starting to wonder how munch further I could have gone or maybe I could have run this one faster.

Overall, I am very satisfied with the result.  I thought 10 min miles was out of reach, but I got pretty close.

They have not posted the results yet.  There were only 5 solo runners.  We each chose our own starting time.  One started at 12AM (I passed him on the road).  I started at 3AM.  I don't know when the others started or finish so I will have to wait to see how I placed.

Looking forward to concentrating on the marathon again and getting my time down.