I'm retired from racing. Really.

PM- Cody had the brilliant idea of running Green Canyon.  8 wonderful miles on the trail with only a bunch of mountain bikers and a few deer for company.  Getting chilly in the evenings.  Wore my NB800 and they worked fine for the rocks.  Easy pace- 8:30-ish avg, I think.

AM- trail run with Paul and Cody. We met at Paul's house and drove the Smithfield Dry canyon. We ran (hiked) up over 3000 ft in 4.3 miles and about 77 minutes to the saddle. It was a rather steep, very overgrown, and sometimes snowy trail with great views. It was surprising how much snow there was on the north-facing slopes.  Our legs got very torn up by all the undergrowth.  After enjoying the views at 9000 ft, we decended into the head of Birch canyon.  It was a gorgeous area.  The trail was again rough, steep, and snowy, with multiple creek crossings.  Finally we reached an old jeep trail and ran down that to a car.  12 miles in about 2.5 hours.

 In the past 9 days, I have done 4 runs.  99% of it was on dirt, most on trails.  The runs totaled 64 miles in about 16 hours (15 min/mile pace) and included over 15000 ft climbing and 15000 ft descending.  All of it was in beautiful fall colors.  Wonderful.

AM- My post-marathon break is over. Time to get back to work, starting with my first pre-work run since Sept 11 (my longest no-weekday morning run since January). 6.5 easy. Legs finally starting to feel better, unlike Sat. Planning on 70-ish miles this week, 90-ish next week.

PM- 7 more miles, mixed in between 5 pieces of pizza. 

AM- 6 easy.

PM- 7.5 more. 

Layoffs at work today- 550 people laid off.  

AM- 7.  Ran in my new Pearl Izumi shoes- look cool and fit great.  Love them.  Thanks, Hooper.  Since I'm protesting Brooks and won't be buying them after 2 disappointing pairs of Adrenalines, I have a feeling that this may be the start of a long and beautiful relationship between PI and myself.  My shoes are mainly New Balance and Saucony, but PI will be added to that list.

PM- At home watching the kids, so used my new NordicTrack Incline trainer for the first time.  Did a good hill workout for 45 min.  We'll count it as 6 miles.

AM- 11 total miles.  It's finally Friday.  I'm hungry.

AM- Long run with Cody.  A bit chilly when we started (35 deg with a slight, non-directional breeze), and it never really warmed up but was a rather enjoyable temp.  Ran through town to Logan Canyon and all the way to just before Guinavah Malibu.  Due to no canyon wind, First Dam lake was mirror smooth, a rarity.  Saw some cops and upset people at Stokes parking lot- apparently someone had broken a bunch of car windows and snatched some purses 30 minutes earlier.  Not cool- don't leave valuables in your car!  Cody and I both felt more fatigued then we should have and semi-bonked.  Finished the run at 7:31 avg pace.

AM- 10 at 7:02 avg pace.  Broncos won again!!!

AM- 4:10 wake up call to get in 12 miles- I'm very tired.  Followed that with 3 Einstein's bagels- cherry with strawberry spread, blueberry with almond-honey spread, and pumpkin with pumpkin.  I guess that means I'm about even on calories today.  Seems like a fair trade.

PM- 6 more.  I just passed my total mileage from last year... and I have almost 1000 more miles planned this year!  This is by far my highest year ever. 

AM- 7.5 easy. It's my birthday today. Since I know some of you will ask- no, I'm not going to run 31 miles or anything like that. In fact, I'm not running any more today.  I'm going to enjoy a nice dinner with my wife and play with my daughters after work, something I don't get to do as often as I would like.

AM- 10.5, with one faster mile.

AM- 9.5.  I have run 49.5 miles in the morning before work this week, which is definitely a personal record.  I have to finish my run by 6:10 am to catch my vanpool, so I was starting by 4:45 or so each day.  This is a good scenario for minimizing time away from my family, except I really need to get to bed before 11 pm each night.

PM- Very enjoyable trail run from First Dam to just before Guinavah Malibu.  Lots of gorgeous leaves, though a bit chilly.  Legs felt sluggish until the last bit, where I picked it up, inc. last mile of 6:35.  11.2 miles in 1:28:29.

AM- I had planned to do Richard's Hollow this morning, part of the Bear 100 course.  But, after minimal sleep this week, I was up till 1:30 last night trying to get my daughter to sleep.  When my alarm went off, I turned it off and slept till 8.  Then I did an easy 7 on PW.  About a dozen people with professional cameras on the trail, for some reason.  Now I watch the kids all day while Marci is in SLC.

AM- Tired, so only got up in time for 6 miles.  Plus no need to push it with my 50 miler on Sat.

AM- I was planning to take AdamRW's advice and run the OV50 course this morning, but didn't have the 7 hours (plus driving) it would require.  So instead I did 9 miles in Logan, incl. 2 MP miles just to get some leg turnover.

Sat is my first 50 mile run, so I am treating it as a training run/practice for the Rocky Raccoon 100 rather than treating it as a race.  That being said, I'm going to go out at what should be a fairly reasonable 7 hour pace and see what happens.  I'm going to practice with my fueling and run/walk cycle. 

PM- PW 6 easy.  I think I set a new PR for getting the most little black bugs in my eyes during one run.

PM- 5.  Nothing else to say.

AM- Wanted to make sure I was ready for tomorrow's 50 mile race, so I ran the course this morning as a tune up (per AdamRW's suggestion).  It went so well I ran it again.  Both times at 5k race pace.  Ready for tomorrow.

PM- 4 with the family. 

OV50.  I have been planning on this race for 18 months as part of my slow transition into ultra running.  Prior to today, my longest run was pacing Davy for 30 miles, so this was a big step up.  My plan was to essentially treat it like a tune up for my upcoming 100 milers- use the same equipment, fueling strategy (Gu every 25 minutes plus sports drink), and pacing strategy (run 25, walk 3 min).  I didn't wear my Garmin but instead made a cheat sheet for pacing based on turns, with split times for each leg for a 6, 6.5, 7, 7.5, and 8 hour finish.  My goal was around 7 hours, maybe a hair faster, but even pacing and practice was more important.  The course goes over Old Trapper's Loop (following the Ragnar course), around Pineview Reservoir, and back over the mountain.  Total climbing is 5600 feet, with almost all over the mountain.  Only 1 fixed aid station at mile 15/35, with some roving cars stocked with goodies (thanks, Kristin and Dave!)

Pre-race weather was predicted to be in the 30's and 40's with precipitation.  Only got 4 hours of sleep due to a 3:10 am wake up, but that's ok.

Race started at 5 am, and there were only 35 runners.  Saw Ultrajim (but didn't get to talk to him and had to leave just before he finished- sorry I missed you, Jim), Russ Bennett from work, plus Shane Martin who has won the past 2 years with CR of 7:25.  It was dark for 3 hours so we all had our headlamps.  Went out near Genevieve Keogh and Shane.  Felt good over the pass, running comfortably up and down hill.  Got a bit of snow on the way.  Hit mile 15 with Shane 4 min ahead of the 7:00 finish pace.  Shane pulled away while I was in the port-o-pottie, then I caught him at 18 and held the lead the rest of the way.  My stomach started acting up and I slowed my drinking and gu's for a while, which worried me.  I kept forcing them down for a while, then stopped completely at mile 25.  Cody showed up in his car at this time and I gave him my headlamp- he was going to pace me in from mile 35.  He told me Shane was 3 minutes back.

About mile 29 my stomach finally had enough and everything came up, including my pre-race apple.  Stomach felt better after that and I had no problem pounding the food and drink- good sign.  However, my legs were definitely fatigued the rest of the way and let me know that they had never gone this far before.  No specific pains, just general fatigue like a bad marathon bonk.  At the 50k mark I was 1 minute ahead of 7:00 pace (about 4:14 for a 50k split) but slowing and walking a bit more.  Finally reached the aid station at mile 35 for a waiting Cody but I was 4 minute behind schedule.  Shane was 9 minutes back. 

The climb up Trappers seemed to last forever and included increasing amounts of walking.  I can't imagine how tough it would have been without Cody!  My legs were very tired with the 2100 ft climb, though a nice 350 foot descent in mile 38 was a nice break (and fast- 6:30-ish?).  Lost quite a bit of time and was 13 minute behind 7:00 pace when we hit the main highway near the top.  It started hailing just as we reached the top, which is better than rain, I guess.  Steady headwind.  The 8 mile, 2000 ft descent was pretty fast (some sub-7 miles) but the pounding got to me and I slowed down the last 3 miles as my legs complained.  Glad when we hit the flat at the bottom and enjoyed the "bonus mile" (mile 51!).  Finished in 7:11:16 (8:30 pace) in 1st place, new course record (I guess I'm still somehow undefeated at all ultras and trail marathons- 4 and counting).  Shane was 25 minutes back.  Ate some good food, enjoyed some IBC Root Beer in a new mug, got a massage, cheered a few finishers, then had to head home to watch the kids.  Legs are tired but not moreso than the typical marathon.  

Overall a good experience- Striders puts on a great, low-key race.  The pavement and hills add up, but my shoes/socks were perfect with no blisters/hot spots.  Not one.  Drymax socks rock!  Fueling was good once my stomach cooperated.  And it was great to have Cody come pace- thanks again for donating your time, buddy.  Now on to 100 mile races!  Today's finish keeps me on target for my Rocky Raccoon 100 in Feb with a sub-17 goal. 

Left for work this morning at 1:15 AM to support NASA's Ares I-X launch.  Hopefully it goes ok.  If it flies today, I travel to Florida tomorrow for a couple of weeks work doing disassembly.  I almost feel like Kory, waking up this early for work.  Or Davy on the days he does his crazy 2 am 30 mile runs.

Recovery is going fine, other than being tired from only a few hours sleep.  Sore hamstrings, but everything else is great.  I might, **might** go for a short run tomorrow.  Or maybe not.  Doesn't really matter- not planning on any miles this week.

Alarm went off before 1 am again this morning for work.  Don't think I'll get a run in.

PM- In Florida for work.  7 very easy miles.  Legs were sluggish, though less-so by the end as I knocked the rust off.  No soreness to speak of.  My mini-break is over- now 14 weeks of training for my 100.

They delayed the work we had scheduled for today.  So I went on a 10 miles run instead.