Terminator

15 miles along Jordan River Parkway (starting in Riverton) with a large group. Threw in some quicker miles during the last half. Felt great.

My joining this blog has been a long time coming. I finally joined (and it will surprise many of you that I actually did). This is quite the step forward for me.  I have never joined any online social anything.  I don't even have a facebook page (I know... totally old-fashioned).  My profile has some details from my past.

For my first post, I want to express appreciation to all of you who have helped me in the still-building process of dragging my rear end back in shape. I cannot thank you enough!  I have learned a great deal from many of you.  I owe a special thanks to my Utah County training crew who put up with my need to do 5am runs. Also, for some reason, certain fellow runners have been calling me "puma." Maybe it's because I remind them of the first 2 letters spelled a different way. At any rate, I've decided to embrace the nickname and roll with it (hence the title of my blog).

Had a great run with a great crew at Jordan River Parkway in Riverton this past Saturday.  Some did 20 miles.  I cut it short at 15 miles to play it safe because of some hamstring irritation.  I felt great and strong.  Could definitely have kept going.  What an honor to be part of such a talented group!  Really enjoyed our conversations and the miles flew by because of them.

This morning I did an easy 10-mile loop from Scott's house in Highland with Scott, Reed, Mike, and Toni.  This evening I did hamstring and upper-body weights.

Easy 10 mile loop from my home in Lehi with Scott, Reed, Toni, and Mike. Relaxed run and great crisp weather.  Reed didn't even have to stop for a #2 for the first time in weeks.

I admit I'm insane. But so are the guys who met me at Lone Peak High School at 4:30 am for a track workout.  I had to go that early because of my work schedule, and I'm very grateful for the guys keeping me company.

Had a great workout.  Was my first real track workout since college.  I'm rusty, but it went well.  6 x 800m repeats (2:35, 2:28, 2:26, 2:22, 2:28).  Felt great and relaxed.  Never felt labored.  Felt a head cold coming on yesterday, so I wasn't up to par physically, but I'm still pleased.  Was chasing Scott the whole time -- sure is fun to train day in and day out with him (and the others in our group).  Scott said he felt fatigued -- I'm sure it was because he had a great speed session 2 days ago (my legs were fresh).

Had a migraine that began on the way to work today (I'm sure it had something to do with the fact that I just did my first real track workout in over 10 years).  I don't get migraines often (about once every few months), but they're sure not fun.  I first noticed spots in my vision while looking at traffic signs while driving.  Not good.  How would you have liked to be my first surgery patient this morning  -- pretty hard doing surgery when you can't see :-)  JUST KIDDING! (It had all resolved by the time I started surgery).  I have learned that when I first have symptoms of a migraine, I take naproxen and tylenol immediately and that helps quickly and effectively.

It's amazing to me how there can be significant discrepancies between certain parts of training. Cardio-wise my workout yesterday felt like a walk in the park. But my legs are thrashed! I decided to take the day off today because I crossed the line a bit with my hamstring yesterday. I know I'll get more used to speed the more I do it. And how can I be surprised that my legs are thrashed -- yesterday was my first track workout in over 10 years.

Easy 10 miles from my home (out and back on Murdock trail) with Scott, Mike, Toni, and Brandon.  My legs are still sore from Wednesday.  Hopefully they feel improved tomorrow. 

Great run this morning. Met a large group of talented runners in Orem for a 20-mile run.  Did two 10-mile out-and-backs (Murdock canal trail first, then Provo canyon next). This may have been the largest, most talented group of runners in the western United States today. Funnest time I've had in a long time.  Pace was in the low 6's toward the end of the first out-and-back (Murdock Trail). We then stopped for a quick re-fueling break and then ran up Provo Canyon. Hit a couple 6:10 miles near our turn around point at Bridal Veil Falls. Toni was kind enough to leave some water and Powerade there for us. Then we started some tempo on the way down. Felt great. I ran two 5:17 miles then slowed to 5:30's for another couple. Jake and Fritz looked great. They are animals and are so talented. I don't yet have the extra gear they have. Was fun to keep them in sight though. It's coming. My legs are now officially thrashed. The guys looked great. Scott had a great week and his legs were hammered -- he wisely didn't do tempo on the way down (although I'm sure he easily could have -- he is such a class act and has phenomenal talent). Brandon had an especially good day. (Great job Brandon)! I ran right behind Justin Park for a few miles up Provo Canyon -- he was so smooth and I think he breathed a total of 3 times for the entire 5 miles up the canyon. He looked so relaxed. Fun to get to know him better -- what a top-notch guy.

AM:  Easy 10 mile loop from Scott's house with Toni, Reed, Spencer, Dan, & Scott.

PM:  Ease 5 miles on treadmill; hamstring and upper body weights.

* I was asked today if I would be interested in being the Springville High School Boys' Head Cross Country and distance Track Coach (maybe some of you were as well).  Although it sounds fun, there is no way I have time right now so I declined.  If any of you are interested, let me know and I'll put you in contact with the guy who contacted me.

Easy 10 mile out-and-back on Murdock Canal trail from my home with Scott, Reed, Toni, Spencer, Mike, and Dan. A couple inches of snow on the trail made for perfect running conditions. Saw 2 huge owls.

Another 4:30 am track workout. Start time for my surgeries is often 7:30 am (which was the case today), so I had to start early. Met at Lone Peak High School track with Mike, Reed, and Toni. Temperature was great. Wind was in full force though, which made for a tough workout. One of my favorite workouts from my previous running life is 3 x 1 mile repeats.  So I decided to do that today (with 800m easy running in between intervals). Warmed-up 4 miles then did the workout. Did 5:18, 5:10, 5:07. Had hoped to be faster, but given the wind, and also the snow on the track (which was not much), it was a good workout. The first one didn't feel that great. I progressively felt better. The 3rd felt excellent and I could have dipped under 5 minutes easily if I had wanted to, but the effort felt good and my killing the last interval was not the purpose of my workout today. I couldn't help remembering that back in my college days I would do three 4:35 miles with less rest (and that felt easier than today's workout). It's all relative and all about where your fitness currently is. I'm building, and I'm having fun.

Easy out-and-back 10 miler up and down Provo canyon with the usual Thursday morning crew.

Easy 10 mile loop from my home with Brandon, Dan, Reed, Toni, and Mike. As always, it was great company and great conversation.

AM:  Awesome run today. 20-mile slushy loop through the Holladay/Highland High/Wasatch Boulevard area. Ran with Fritz, Jake, Brandon, Mike, Kevin, and Collin. Definitely character building and satisfying to get a run in in these conditions. It actually wasn't that bad -- just wet. As is customary with these group long runs, the miles flew by, conversations were great, and the company was fantastic! Brandon tried to push our "fast" buttons, but we were wise and kept it easy (a good choice in these conditions).

Then went to Jake's and Andrea's place for a very impressive breakfast.  All kinds of home-made excellence! Very tasty and definitely hit the spot! Thanks Andrea, Allie, Aimee, and James. Much appreciated.

PM:  Hamstring and upper body weights.

AM:  Easy 10 mile loop from Scott's house in Highland with Scott, Dan, Spencer, Mike, & Toni.

PM:  Easy 5 miles on treadmill; hamstring and upper body weights.

Easy 10 miles on the treadmill at my home. Dan, Mike, and I met at my home this AM but the roads were too icy so we bagged it.

AM:  Easy out and back 10 miler from Dan's home in Lehi with Mike, Reed, Toni, and Dan.

PM:  8 miles.  Well, I'm one for one:  first ever speed treadmill workout / one broken treadmill.  Now I have a glimpse of what Fritz feels like as he breaks a piece of gym machinery about once per week :)  Back in my college days, I did plenty of stationary bike interval workouts when cross-training, but until today, I had never previously done speed on a treadmill.  And my treadmill workout pales in comparison to those done by Justin, and also those done by Scott and Fritz.  I decided to attempt the Fritz workout from last week (3 x 1 mile at 5:00).  I didn't quite do the whole thing but I was close.

I start my first 5:00 mile.  Like Fritz said last week, the nice thing about this workout is you just dial the treadmill to "12" and 5 minutes later, you're done.  I got through the first 1/2 mile (obviously in 2:30), when the treadmill I was using promptly broke and couldn't sustain the level 12 setting.  I tried again but it was fried.  Frustrated, I immediately jumped on another treadmill, did 1 mile in 5:00, rested 1/4 mile, then did another 5:00 mile.  I really wanted to do another one, but I felt twinges in my hamstrings toward the end of the second one, so I decided to play it safe and be done.  Did some easy warm-up and warm-down miles for a total of 8 miles.  I have always been prone to hamstring issues, but I'm working hard to strengthen them and to ease into speed.

Finally broke down and went to the doctor today (doctor's are stubborn too :) .  I've been sick for 2 weeks. Just started as a mild cold but, as is typical for me (I have some asthma), it went to my lungs and just can't shake it.  I went to an allergist.  He performed a pulmonary function test, and mine was less than optimal.  He then listened to my lungs and said they sounded horrible.  He was surprised my lung function results weren't a lot worse given how bad my lungs sounded.  He attributed that to my being in decent running shape.  He prescribed prednisone and an antibiotic (z-pack), and I'll continue my inhalers.  Can't wait to have normal lungs again -- pretty important for running!

AM:  Easy out and back 10 miler up and down Provo Canyon with Mike, Spencer, Toni, and Reed. Brutally cold run this morning. Definitely the coldest run of the year.  Wind chill was about -10 degrees. We warmed up, but the windy sections were unforgettable.  We discussed the body changes that happen in the cold :)

PM:  Easy 7 miles on the treadmill.  I'm not a big fan of the treadmill, but it has proven useful for an occasional run lately.  And I went very easy.  One thing I've learned from Scott and Jake is that easy pace should definitely be easy.  Seems like a no-brainer, right?  Not necessarily.  In college I would rarely run easy pace slower than 6:30 mile pace.  That pace definitely felt easy, but looking back I wasn't recovering properly.  Now when I run easy, I go completely by feel.  Sometimes that's a decent clip, but often it's very easy.  This PM I ran 8:00 pace, and that felt plenty fast -- just what my legs needed.  Didn't feel like I expended much effort, but that's just the point.  It's just more miles in the bank that I can later withdraw from for racing.  Then I did hamstring and upper body weights.

Very easy 10-mile out and back on the Murdock Trail from my home with Toni, Mike, and Dan.

22.5 easy miles with Fritz and Spencer. Started at Highland High School and ran to the top of Emigration canyon and back. Gorgeous run -- I'd never done that one before. Definitely a keeper. The plan was to run 20, but once we reached 10 miles, Fritz asked if I wanted to run to the top of the canyon.  I couldn't resist! Ran between 7:05 and 7:25 pace on the way up and about 6:15-ish on the way down. Very relaxed and felt great! Spencer did great and decided to hold back a bit after a few miles. Fritz is certainly class-act and is as talented as anyone I know. We had some great conversations. You can pretty much solve all the world's problems with a run like this :) And you should have seen Fritz's pinkish / purple-ish shoes -- stylin!! Fritz was then kind enough to let me mooch a shower at his place as I had an extended family Christmas party at my cousin's place a mile from Fritz's home.  Thanks again Fritz! 

AM:  10 mile loop from Scott's home in Highland with Scott, Toni, Dan, Reed, Spencer, and Mike. No snow to begin with, about 3 inches when we finished. Heavy snow the entire run. Until this AM, I had never previously done a tempo run in the snow. I woke up planning to do some tempo, but when I saw the snow I decided I'd better not because of slick roads. But because the snow fall was so heavy, by the time we reached ~ mile 4, the snow depth was approximately 3 inches, so I decided to give it a go, thinking it might be less slick with deeper snow. First mile was a slightly aided 5:26, and the next 2 miles were ~ 5:45 and flat. Although the pace was slow, I'm guessing the effort was 5:20 average (because of the snow). I had planned to do 4-5 tempo miles, but the snow made it tough so I called it at 3. It's tough doing tempo when your feet slide in the snow with each step. It also thrashed my quads. I thought I might get some quad soreness after Saturday's long run with quite a bit of downhill, but I didn't. But I do feel that the long run made me prone to quad soreness, and add the snow -- and boy am I sore. Not in a bad way -- just significantly sore. Fun run with great company! Scott's improving boys -- he looked great this morning!

PM:  8 very easy miles on my treadmill at home; hamstring and upper body weights.

10 easy treadmill miles at my home before the kids got up for Christmas. Not a huge fan of the treadmill, but the roads are icy.

AM:  8 easy treadmill miles at my home.

PM:  10 easy treadmill miles at the Lehi Legacy Center. I strained my hip flexor a bit on Monday, so I've been just doing easy miles and avoiding ice. Hence the treadmill -- not a big fan but it's doing the job. More miles in the bank.

AM:  8 easy miles on the treadmill at my home.

PM-1:  10 easy treadmill miles at the Lehi Legacy Center during my lunch break. For the first time since starting practice, I had an unexpected freeing up of my mid-day schedule. So I immediately seized the opportunity and decided to get a run in. I may never get this lunch-time opportunity again. The only problem with running during a lunch break is there's hardly any time for lunch. And I was starving! Fortunately I found something to wolf down before starting afternoon clinic. Boy, I'm getting sick of the treadmill, but it's definitely doing the job.

PM-2:  Hamstring and upper-body weights

AM:  Ever get sick of monotony? Boy I sure do -- especially this week with all the treadmill. So I decided to mix it up a bit this morning. I did treadmill at the local rec center. Warmed up 7 miles, then did 3.1 miles at 15:30 (just kept it at 12 mph the whole time). Felt strong. Could have kept going but I was glad it was done. It was at 0 incline and on the treadmill, so I'm not saying it would compare to a road 5k time, but I'm certainly pleased with the effort. Hip flexor felt fine during the speed; we'll see how it responds afterword.

AM:  1:30 am, 10 easy miles on my treadmill at home.  I know I'm crazy, but so are each of you in your own way :) I mean that in a good way. Sometimes you gotta do what you gotta do. I'm going hunting today with my Dad, brother, and son. We leave at 4am. I knew that running in the middle of the night was my only opportunity to run today. Felt good to get it done. My week is done. I did 86 miles this week and 76 of them were treadmill. I hope to never repeat that feat. Way too much treadmill. But I'm very thankful I have access to treadmills -- it helped me get the job done this week with all the snow and ice. Quads are somewhat sore from yesterday but overall I feel good (except I can't shake this sickness -- I know I need to get more sleep :) 

AM:  10 easy out-and-back miles from my home (ran by Thanksgiving Point) with Mike and Reed. Was bitterly cold. Wind chill was insane. I'm officially sick of snow and ice in the valley (I'm great with the mountains continuing to get dumped with moisture though).

PM:  Hamstring and upper body weights.