Driven

Eight miles in the morning.

Average Pace: Hella slow 

Seven miles in evening on the Bonneville Shoreline with Dorsimus.

Average Pace: Even more hella slow 

Lone Peak

 A 12.5 mile climb up to Lone Peak and back on snowshoes should equal at least one mile of running, right? I was on my feet and moving for 10.5 hours through one of the most scenic places in Utah. I felt great today - strong and fast climbing over 6,000 feet to an 11,000 foot granite Wasatch peak. Running has done wonders for my fitness. It's a super power.

Ten on the bike path to Kaysville and back. 

While a very easy physical effort, mentally tonight was one of the toughest workouts I've done. Tonight my wife and I heard the news of the horror suffered by Susan Cox's children at the hands of a monster. That news shook me. We cried. I was stunned at the act of pure evil that took the lives of those two boys. My boys are the exact ages of Susan's boys. Instinctively I visited their bedroom and caressed the heads and hands of each of my sleeping boys. I needed to touch them, to hear them breathing, to feel their warm skin and know they are alive and safe. There is evil in this world. There always has been. Violence against children shakes me to the core and if ever there is a cause for me to take, a cause and mission for me to offer my whole heart, it would be to protect children in every way from the evil people that seek to harm them.

I didn't plan to get out tonight and run, but after I heard the news of the manner in which those boys were murdered I had to get out and move. But I couldn't forget what I had heard. Every few minutes I thought of the disturbing news, and I deflated and my pace slowed. I could not be comforted by my favorite music coming through the earphones. I did the ten miles but it was a chore.

Dear God, my prayer is that you would erase from the memories of those precious children the pain those boys felt all their lives, and especially the last minutes of their mortal lives.

I ran 15 miles on the bike path to Layton and back. Slow.

A quick five after dinner. 

No gloves, one shirt instead of the usual two. Spring warmth in what is usually the coldest month of the year. 

Antelope Island

 With Matt W (Dorsimus) for a preview of the 100 mile course. My intent today was to cover at least 40 miles including the uphill portion and then the Ranch out and back. Midway through the run it became clear I was having an "off" day. Legs are sore, which slowed me considerably so I called it good after 19 miles. On the other hand, Matt was solid and finished five minutes ahead of me. I know I can do much better so I will consider this one a kick in the butt to motivate me.

 The takeaway from this training run is I would like to be able to complete that first 19 miles  under 3 hours on race day.

Mt. Wire

I had a realization tonight. I am undertrained for hill climbing. Suck. After the shambles of a run out on Antelope I've fretted over what the problem could be. Most of my running for the past several weeks has been on flat pavement. While I have been getting lots of miles on my feet, I have missed a lot of vert miles and quality trail miles.

Time to activate the Krupicka Plan. I will be going up Mt. Wire twice a day for the rest of my training. This means either a double up in the morning or one in the AM and one in the PM. I will get 10 quality trail miles each day I do this. On days I can only get one I can get 5 miles on the road but from now on the majority of my miles will be trail with serious vert. For the rest of this week I may do one on Wire each day and begin the program of doubles next week.

I went up tonight and was discouraged at how weak I felt, but I know that with more training on the hill I will get strong.

Running down was great. I got my downhill legs back. I love my Cascadias.

I found a new awesome trail in Centerville that is all hill. Got me 5 miles and almost 2,000 feet of verttical smile.

Eleven miles from home to Flag Rock and back. TheMrK showed me a terrific new secret trail right above Farmington. I will be hitting this one a lot. 

Check out that elevation profile - steep! 

The Wedge, Little Grand Canyon, San Rafael Swell

With Craig, Scott, and Matt. 

I love the desert.

I ran strong to the turn around at mile 15.5, then I stayed back with Scott on the way back.

Holy smokes I would have never guessed we ran 2,447 of elevation. (Maybe that is an error but that is what the Garmin says)

Burned 3500 calories. Yee haw!

Look at that convoluted trail!

Flag Rock

 I found my training hill. I can get 11 miles and nearly 2,000 feet of vert right from home. Tonight I ran in the dark starting at 9:30 PM. Warm night. Up on the bench trail I had the sensation of being in a dream, for a moment the feeling of  not knowing if I was dreaming of running or running in waking reality. Probably an indication I should have been home in bed. I did not want to go out tonight and made good effort to excuse myself from going out in the dark. While I made excuses I got dressed, then decided I would go out and turn around after a few miles. I wanted to go up to that rock with the flag on it above the city, so when I warmed up after a few miles I knew that is where I would go. After my 32 mile desert run Monday my legs felt very good tonight. 

Flag Rock (again)

Tonight I met up with Mr. The K and we ran up to the flag rock above Farmington. Much slower than last night because my legs are well used this week. At the flag we hiked a few hundred feet higher and indeed I got 2,000 of vert out of this one. I was chilly on the run back and K suggested I may be calorie deficient. At home I immediately made a muscle milk shake, then drove to the store and purchased 2 pints of Chunky Monkey ice cream and a big ol' sandwich. I watched some Apocalypse Now and stuffed my face.

Mt Olympus party at the summit

I helped my buddy Joe celebrate his 400th trip to the summit of Mt Olympus today. We had hot dogs, cupcakes, brownies and ice cold Coca-Cola. Mmmm-mmnn. I ran from the trailhead all the way to the first stream crossing, then had to move carefully over the icy trail. I caught up with my friends who had started hiking 20 minutes before me and stayed with them for the remainder of the ascent. We stayed at the top for an hour of partying. The descent through the rocks was fun and a little challenging. 

 4,200 feet vert

Nine more miles from home to make a 70 mile week. Woot.

Flag Rock with Mr. The K. Another good solid 11 miles with climb. The route runs past a Chevron so the product movement is more civilized than out on the trails.

A few Words About Fitness

 I am about to turn 41 and I am in the best shape of my life. A lot of friends peaked years ago; I see what they look like now compared to how I knew them in high school and I cringe. Overweight, given up, slipping willingly into middle age and accepting all the usual health problems associated with being sedentary. Now, I know I could drop dead of a massive heart attack any day, but not for being overweight and having poor nutrition. Still lots of life left in me. Since the new year I have been eating very little fast food, and much more whole foods. Lean meats, vegetables, fruit. My legs are strong and most of the blub I've carried around for the past decade is gone. I began working on my upper body too. I haven't seen my abs in years. There they are! I am back to skinny. High School skinny. My clothing no longer fits. Did this all at home - no freaking gym, no gimmick mail-order equipment, no pills, electric shock belts, shake weights. None of that crap. Just running, free weights and crunches at home, and using more calories than I consume. So now I am eating ice cream - along with my usual meals - just to stay up on calorie consumption. The thing is, I believe most everyone can do this. we just have to want it.