The sun is up, the air is fresh, the stone is old

March 2013

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Location:

Logan,UT,USA

Member Since:

Dec 15, 2009

Gender:

Male

Goal Type:

Other

Running Accomplishments:

PRs after age 40:

 

5k     15:15  Running of the Leopards.

8k      22:21  Alta Death Dash

10k   33:02    Des News

Half Marathon      1:10  Timp Half

Marathon        2:32    Ogden

First solo R2R2R Bass Trails Grand Canyon 

First R2R2R Grand Canyon Toroweap Overlook

 

Short-Term Running Goals:

Not be fat all year

Long-Term Running Goals:

Smell the dirt, feel the mountain, taste the wind.

Personal:

 

"Our legs are tight, our feet are flying, and we are gliding over the roll of the land. The sun is up, the air is fresh, the stone is old, and we are free and at peace. The clock has stopped because another time has taken over." C. Bowden

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
303.400.005.000.00308.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

This is a test today to see if Jake's paste method for putting pics on FRB works. 

 

Ha Ha!  He's a genius!  This is my GPS track from Google Earth of my climb up the West face of Brown's Wednesday.  I had to go all over that mountain to get up and down it, around all the ice and snow.

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Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.300.000.000.0020.30

Today is my start of training, time to run!  With a few days in Costa Rica I hit the soft trails South of San Jose.  This is a really slow (9+ min pace) long run.  It was good to see that I can still do these, although slow and a bit painful.  It does set a benchmark for me to start from.  Ogden marathon is my training goal so it's crunch time.  Checked out my weight too, and at 165 I have some work cut out for me...

Here's a pic of the usual gear I take on central America trails, hiking or running.

 

Also, the Talamanca Trail that I'm covering.

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Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

8 miles early morning in the sun pushing a bundled up kid in the stroller!  Sweet!  7:35 pace and really feeling the long, slow trail run.

10 miles after lunch at 7:45 pace. 

Did some lifting but very sore chest and back from the trail.  What's up with that?  Two days that I've actually felt like a runner.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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Doing a cross country ski outing with the kids today.  So day off from running.  I'm hoping that they see the fun in doing this kind of thing outdoors.  They have really been complaining lately that "dad's house" has no television.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running today.  Spent the day in Clearwater, FL.  This is where Im bringing the kids for Spring Break this year.  Home of Winter the dolphin.

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Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Eight miles at home along the Bonneville Shoreline Trail.  Pretty sore from two days of sitting on my butt.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 easy miles today on local roads.  7:45 average.  We are heading down to Phoenix tonight for a few days of horseback riding and some trails.  The kids have said they want to climb Camelback peak the entire way so we will be giving that a shot tomorrow.  I feel pretty good for the first week back into running, definetly still have some cardio from all the hiking and skiing.  I'm thinking if we have the time I'll get up and run the Mountain to Fountain 15k Sunday morning.  It would be a good way to shock some speed work into my system and see just how bad off I am.  I did lose 2lbs this week though so that's going good.  It might be entertaining to see how a run like that goes at 165 lbs and no real running yet.  Plus, the number one Master in the USA, Mbarack Hussein is running it, and Joseph Ekoam (number 3?), both naturalized US citizens from Kenya now running as US Masters.  Could be fun to meet both of them.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy trail run on Cholla Trail, Phoenix in between horseback rides with the kids.  Today we did our hardest hike together, Camelback Mountain.  The kids, 7 and 11 years old now, started complaining about an hour and a half into it.  It was pretty hard.  After two hours they really got into it though.  I think they could see that we were climbing a mountain finally!  We started passing groups of climbers, which they loved.  Classic to see the looks on the faces of hikers resting when these two girls hiked by them.  :-)

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

I had to decide if I wanted to spend the morning getting to a race or spending it with the kids, and I just didn't feel like trading the time with them so I missed it.  This is the second time teh race director got me into this race and I didn't make it so that might be the last.  At least I was able to get up early before them and get in my normal, lazy, eight mile hour run.  When we watched the sun come up together on another beautiful Arizona morning it made it worth it anyways.

We will be hiking the Superstition Mountains today.  One of the my personal favorites and then heading home on a late flight.  Really late now due to one of the stupidest ideas still around, daylight savings time.

My flight schedule for the rest of the month is four day overnights in Cabo and Costa Rica.  Amazing month.  I'm putting together my plans for running Cerro Chirripo, the highest mountain in Central America.  It's not unusually high at 12,500 feet, but you can gain this altitude from sea level, which is very unusual for a mountain run.  That's a serious net elevation gain.  It's also appealing that it has not seen snow in over a hundred years.  My last two trail runs have been in the snow...

 

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Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy morning run, 1 hour of lifting

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16 hour work day.  No time for a run

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Easy long run in Grand Rapids.  Cold as &%$#.  About 8 min pace

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

A full day of work today but with a couple of two hour breaks.  I ran the 7.5 mile loop south out of the Denver airport on the morning break and then again in the afternoon.  Great way to make the day go faster!

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Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Long easy morning run down to Little Corona Beach in Orange County.  I was hoping to get some diving in for a few minutes and so I packed my fins and things and hauled them along on my back.  But I pansied out when I found out how cold the water was.  It has been good to get in some decent running this week.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

7 miles in Chicago this morning in blowing snow.  7 miles tonight in the setting sun in Cabo San Lucas.  Perfect night for a run.  I'm getting up early to watch parts of the Cabo Ford Ironman tomorrow morning and then getting in a good afternoon run on the trails of the Sierra de Laguna range.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Nice run along the Laguna Trail, Cabo San Lucas.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Cold run along the Bonneville Shoreline trail and then to the gym for some lifting.  I just got my permits today from the Costa Rican Forest Service for Cerro Chaco so I'm heading down tonight for the next four days for some serious trail running.  This will probably mean sleeping in a Jeep a few nights.  Good news is I was able to pick up the flight down so I'll be "at work" getting paid.  Can't complain about that.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.500.000.000.0020.50

I headed out today into the Talamanca mountain range South of San Jose, Costa Rica.  I've been trying to get to the highest peak and have failed twice.  Today was the third time.  It's along run to get to the mountain and the problem is just bushwacking your way up this sucker as you run.  I hit a few 15 minute miles going up and down this today and my heart rate was maxed doing that.  The trail I've found up just gets so overgrown that you would need a machete to get any further up.  Today I had ran out of water and already was showing over 10 miles on the GPS so I had to turn around.  Really hot day today, 85 degrees.  Lack of enough water did me in on this run.  Looking at the GPS track back at the hotel I could see that I was pretty close to making it this time. :-)  This run gains 3,000 feet.  Tomorrow, if I can drive halfway down Costa Rica and back, I'll try and do Cerro Chirropo. 

On a separate note, pretty frustrating today to be at probably the worst shape in the last two years.  10 pounds of lazy fat is no fun hauling around and you really notice it on these long trail days.   

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Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
24.700.000.000.0024.70

I got up early today to head down south to run the Cerro Chirropo trail, highest in Costa Rica, but when I looked at Satellite weather pics there was a lot of clouds already forming there and I really didn't want to drive three hours to do a long run in the rain, in the rainforest.  So I decided to run the mountain trail that I had done yesterday and try again to reach the top.  I was much stronger today and it was cooler so by the time I got to the trail (4 miles) I felt pretty good.  But this mountain gains 4,000 feet quick and it really kicks your butt.  Today I actually found a trail though, marked by red arrows on rocks every now and then so I was able to make some time.  Then I lost the trail about mile 9 and was heading up a riverbed and climbing ridges whenever I could find them.  it was pretty cool to be running in so many different levels on the trail; rainforest, pine forest, fern and plant covered trails.  I had a Go Pro camera so I finally got some video of the trail running here and I'll post a link to some of the video.

This run was long, six hours.  Pretty much the limit of my endurance with only a package of oreos in my pocket.  I went through four water bottles going up and was able to grab two more at a little store in the first city going down. 

 

 

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Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Easy neighborhood run in Logan.  Pretty stiff today and legs covered in insect bites and scratches from the last two days.  But otherwise I feel like it's time to get running again, the plantar stuff seems to be doing fine.

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Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy run, feeling it today!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

The kids begged me yesterday to do a pajama breakfast at Angies, our fav breakfast place here, so we spent 2 hours there today.  Lots of fun and good to have a Saturday with nothing going on.  We then went to the gym and they went swimming while I got  on the treadmill.  I just cannot stand treadmill running this year and had to quit after 4 miles and join the kids.  I did get out again in the afternoon for another 7 in the snow.

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Off day with the fam.

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It took two hours today to get the kids ready for school.  Lost my run time.  Then at work for 14 hours dealing with weather across the US.  Loving Spring...

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Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
28.400.000.000.0028.40

Really nice long run outside of Seattle along the Puget Sound.  I covered the trail systems of the Des Moine, Saltwater, and Tanoca parks.  Since so much of my running has been slow easy today I put in 10 miles at 7 min pace right in the middle.  Still pretty much a slow run but getting stronger.

A few pics from the Saltwater Trails today:

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Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy run in Tacoma, WA.  Surprised today that my nagging injuries were not increased by the run yesterday.  But I am totally wore out.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.005.000.0021.00

Crazy day.  Coming through Salt Lake this morning we had a hydraulic leak and had to call maintenance out to the plane.  After an hour it was evident that this was going to be an all dayer so I called the company and got a hotel for the day.  Then I called Rob M for a run but he claimed to have just got back from a 15 miler so I headed out myself up city creek canyon.  I needed some running today at a fast pace since I have been running so many 9-13 minute trail miles for months.  So I did 6 miles up and ran down for 5 miles as fast as I could.  5:47, 5:27, 5:21, 5:25, 5:23.  Totally downhill but still felt good to go that hard.  Cooled down for an easy mile.

Called the mechanics and the plane was still down so I went to a diesel cat engine class over at Wheeler Machinery for four hours that I have had on my schedule for months.  Plane still down, so I went on a Tempo run along the Jordan River Trail.  Not fast, but hauling for me right now.  The first half mile I was limping with that stupid knee but it worked out prettry good and I averaged a 6:50 pace for another 10.  Pretty happy with that. 

 

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Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Early and easy run in Denver on my last day of work for 8 days.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Totally packed family day.  We hosted the family Easter party at our house so the kids and I had to prepare and clean up for 60 people.  Awesome day, but not much time to squeek in a run.  Good thing anyway since I found out how sore I was

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Beautiful Easter day with my family.  Ate enough to feed a small central American nation.  I did get an easy trail run in above the house though.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
303.400.005.000.00308.40
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