Jusrunn

Decided to pull over my spreadsheet miles and try and keep all my miles in fast running blog this month. 

10.3 am 

16 miles.

10.3 am - 10.3 pm

10.3 am- 10.3 pm

10.3 am- 10.3 pm.

10.3 am

21 am.

14.4 mid morning

10 miles - am

9 miles - pm

10 miles - am

10 miles - am

8 miles - pm

Easy morning run- Wash Fields Rim. 13.3 miles. Got out in the dark and felt like no amount of coffee was going to get me moving. Had hopes of doing more miles but ran out of gas.

Evening run. Grapevine, Church rocks and surrounding trail loops. 8.5 miles- the last three miles felt pretty good. Soup and salad lunch was punishing early on.

Wore my garmin this morning to verify running times... I am running much slower than I thought I was.  Seems as though the all trail work has slowed me down quite a bit. Averaging 9.5-10min miles - but I do feel like my endurance is improving. 

15 miles of road today... That was different for a change. Hit the trail afterwards for another 10.

10.3 Miles - AM

10.3 Miles - PM 

7 miles am- 7 miles pm... Hip still hurting a bit after Sat morn run... Hoping taper helps.

10.3 this morning... Felt pretty good on the climbs.  The hip still hurts on the flats and downhill.

Took yesterday off... Hip was still hurting. Ran 6 easy this morning, hip still isn't 100% but the day off yesterday definitely helped. 

After driving 4.5 hrs to Barstow I ran a couple miles to shake out the legs.

Took it very easy the first half of the race... Didn't want to DNF with hip pain or finish the race in pain.  15.5 in 2hr20min.  Ran the second half in 1:59:08 - or something close to that...

There was a lot more Sand than I had expected.  Took out a fresh pair of MT110's - they were great on the climbs and not so great in the sand - I guess that would be a wash.

It was fun starting out so slow for once - I was able to pass 50-60 runners over the last 15 or so miles.

5th place overall and 1st in age group.  There were some Ultra studs in attendance so I was pretty happy with my race.  Good way to start off the year - now to build on distance.

3 easy miles to try and work out some soreness in the legs. This will definitely be a recovery week for me...

Easy 11 this morning.

Slow 11 after skiing

Wash rim route.

Felt okay today. It's been a nice off week, feeling a bit recharged after last weekends race.

Ran Goulds-JEM-Rim Trail this morning.  Perfect weather... Can't imagine how warm it is going to be in early May during the afternoon...

Felt good yesterday for 20, but labored today to wrap up 21.  

ran 19 this morning - felt better than I have in days... Decided to go back out this afternoon for another 10 and ended up getting in some nice easy miles in the sun.

Wash rim this morning. Climbs felt good. Way too tired tonight for a PM run.

Wash rim run- felt good on the climbs, the descents were rough on the quads. Felt all the rocks today...

Wash rim run.. Had to power hike a lot of hills today, it was windy on top this morning. Had really low energy today - kept it slow and tried to just enjoy the solitude. The legs felt better on the descents and I didn't feel every rock so that was a plus.  

10 miles this morning. Wash Rim Run, felt decent on the climbs and descents today.

4 miles this evening. Sleeping in tomorrow.

Wrapped up the week with a decent 20 miler. Ended the week at 135 miles with 17000' of vertical. Felt pretty decent all week long. 

Stacy (wildernessrunning.com) and I Went up to Lee's pass this morning.  Out and back to Hop Valley.  Great weather this morning.  The trail was snow, ice and mud which kept the day pretty slow. Hard to keep cadence up with all the poor footing.  2200' today.

Tried to push the pace a little during 10-12 miles of this run.  I definitely feel worked over now (Thanks for the tip Clyde!).  

 Enjoying the mild winter mornings here in Southern Utah this year.  

Wasn't very inspired this morning to get out the door.  Finally persuaded myself to do so, first 10 were pretty slow - I've found I really like the Bondi B's after long fast efforts. The MT110's are great for climbing, but I'm not loving them for fast (relatively) flat efforts.  

Picked up the pace the last 3-4 miles and nothing fell apart. 

Felt good today with the weather warmer than usual.  I ended up dropping a layer after opening the garage door this morning.  It's taken a while, but I finally feel like 20 miles isn't that far.  Training feels pretty good, I'm wearing the Bondi B's and loving them. After my rock stomp in my minimus over the weekend I'm not sure I want to go back.  Pushed the effort again for the last 3-4 miles today. Ran/Fast Hiked most of the ups hard today.

First 5-6 miles of this mornings run were very sluggish.  Finally snapped out of it and finished up the last 5 at a good hard effort. I sized up on some new Bondi B's and my toes didn't mash into the front of my shoes on the descents today -bonus. 

19.5 this morning. Didn't have a lot of mental power today, legs felt pretty good but I wasn't mentally in to it. Time to hit some new trails this weekend.

Had a nice run out on a section of the Z100 course that I hadn't been on before. Nice to get some miles in with Matt & Cory.

Hit up some trail connectors over on the Santa Clara Preserve today with Stacy. Didn't even feel like work it was such a nice day out. Going to try and back off the miles a little this week and regroup a little mentally.

It was pretty muddy out there today. Weather was perfect this morning. Felt good after my warm up period (1hr). I figured out I don't start to feel loose until I've been running for an hour??  Pushed the effort the last 10 miles today and felt great.

Had some dead legs today after the hard effort yesterday. Trails were wet and muddy this morning, traction was difficult and seemed to take it out of me. Thinking the BIG dinner and bottle of wine last night helped contribute to the less than stellar morning. 16 miles.

Ran some hill repeats after work today to wake myself up. 2.2 miles.

Felt okay today the last 10 miles.  The temps were down a little so the mud was firmer than it has been the last couple days.  My quads were burning on the uphills today, I was definitley pushing oxygen deprevation getting to the top today. My foot is still hurting from last weeks rock stomp, I was feeling the rocks on the decants today... 21.7 miles.  

17.1 this morning. It was really foggy this morning and made it pretty fun not having very good visibility. Felt okay this morning, pushed the last few miles.

10.3 this afternoon. Felt great the afternoon, pushed hard on the ups and downs today. Glad I didn't catch a rock or a toe on the decent or I would have been trail mash.

11.5 miles this morning.  Felt okay, little tired from the week so I decided to cut the run short and try and give the body a little rest. 

Gould's>JEM>H Rim this morning. Had pretty decent run today. Solo outing, tried to keep pace up despite a it of a sore throat. Decent week, I was happy I backed off the mileage a little bit, made the approx 4,000' of climbing today a lot easier.

Took yesterday off from running and went to Hot Yoga with the wife. It was just the trick to get me out of my funk. Though I'm still feeling a little sick, I sure felt better on my run this morning.

Linked up 28 miles on the Zion 100 course this morning. It was super muddy out there. It was really hard staying on two feet in several spots.

11 this morning and 7 this afternoon. Hit up the Zen trail with a little extra after work. That trail system is in great shape-love it over there.

Got out for 21 this morning. Looked much warmer than it was. Felt pretty slow today, but at least I got a few miles in...

20.8.  Did a loop out on the Zen trail after my morning freezathon. Felt really good today. Didn't drink yesterday and I think that may have had something to do with the spring in my step.

14.5 this morning. Yesterday's hard effort really wore me out. It's been a while since I felt this worked over after a training run. Going to take it easy the rest of the week.

Had an awesome day out on the trails with the desert rat group. Race course was setup perfectly. Lots of scrambling and bouldering, several sketchy decent's and perfect weather. My shins are cut up pretty good from all the bushes, but it was totally worth it.

Clyde gave me some good feedback on cutting back mileage a little bit, and it sure helped resurrect a poor week. Thanks Clyde! I'll be in touch soon.

Long enjoyable day on the trails. Totally spent... Great way to finish off the weekend.

Ran/scrambled the white reef > red reef east trail this morning.  Effort was pretty easy, it was nice to get a little bouldering in.

10 miles this morning in the wind and rain. It was super muddy and not a lot of fun out there today.

10 miles after dinner.

11 miles this morning.  Weather was great and the legs felt good. 

Got out early today. Quads were a little sore today - I guess I've been working them in training.

Washington Rim Route X2 this morning. Pushed the pace last 5 miles. Felt decent today once the sun came out. 

Wash rim-grapevine-brackens loop-church rocks... 21 miles -4 in deep sand (yuck) won't venture back around brackens again.

Had a decent week, felt good all week. Didn't really push the pace too much but the miles were steady.

Time for a massage and then hot yoga this evening with the wife.

Hurricane rim trail with Stacy this morning. 90-100min of hot yoga last night had me pretty sore today. I was happy we were only doing 21.

I feel like I've earned a nap this week but I think my wife has other plans for me...

Wash rim (x2).  Had a nice morning, the weather is perfect here in St George today.

Didn't have any go juice this morning. I got up plenty early and the weather was great, but I could barely muster a power hike in sections today so I called it day after 10. 

Wash rim x2 this morning. Took it easy the first 10 and then pushed the second half. Felt pretty good, ran all the ups and kept it decent on the flats. I fell on one of the slippery snowy decants but didn't hurt myself too bad. 

Felt good for the first half of this one... I think I might have over done it at Hot Yoga last night. My lower shin wasn't happy with the ups today, so I ended up having to take it super easy and hike all the ups.  

Nice morning run after being stuck in a server room all night.

Easy 20 today. Took it easy because I have a couple bigger days coming up. Meeting up @ zen TH tomorrow am @6:30 for around 32ish. Message me if you interested in linking up with us.

Nice morning out on the trail. Stacy and I linked up some trails in the Santa Clara Preserve today. Finally got to test out the new Veritcal k's and they didn't disappoint, super light and super sticky. Had a few stomach issues today, but the legs and feet held up well.

Went out on the Arizona strip with Dave and Logan.  Plan was to run 50 but I could tell after 10 that my legs weren't going to have enough pep for this.  Plus Dave and Logan are FAST so the thought of 50 solo miles didn't sound super fun...

Dave laid out plenty of ascent this morning -wow.  I had all the hills I could ask for...

I'm excited to see how these guys do this summer with their ultras. I think they are going to kill it.

Wash rim route this morning. I tested out the Vertical K's this morning on some decent descents today and they mashed up my toes pretty good. I guess I should have purchased another size up, I'm not sure I will be able to get many miles out of these.

I thought my legs were dead yesterday... but they were sufficiently worked over today. 

Super drained today. Wash Rim route. Hiked all the climbs.

Got out for another rim run this evening. Felt much better and ran all the ups. Finally feel like I was able to eat enough calories today...

11 this morning, trying to decide if I wanna go out this evening or not still...

Got out for another 10 tonight. Last 5 at 80%, felt good tonight.

Wash rim run this morning, felt pretty lose, kept it short so I have some legs tomorrow for flying monkey and smith Mesa.

Flying monkey, Matt's secret trail, cats cave. Had a blast out on the Zion 100 course today. It's going to be quite a surprising course for the 100 milers. Lots of scrambling and bouldering. Should be fun..

Followed up 90 min of hot yoga with a 10 mile tempo effort. I am spent... Looking forward to resting up for Moab this weekend.

11.4 this morning. Nice and easy, weather was pretty nice today.

Easy morning run.. 5.7

Taper Crazy...

Went out to 24hrs of Moab planning on running 12hours and then crewing my buddy throughout the night.  Gary ended up finding a couple girls to pace/crew him through the night so I opted to run a little longer than I had planned.  

 Felt good through 15 hours and then at the 16 hour mark my stomach totally locked up and said your DONE.  Frustrating to say the least, I really need to figure out nutrition for Zion. 

5.7

17

20

10.3

Flying Monkey & Little Creek Mesa approach and climb. Wow, felt good to get some vert in, but I am still seriously tired from Moab I guess.

Tried to get it going again today, residual fatigue is still there. Going to be patient.

10.3 am. Wash rim run.

10.2 pm. flying monkey- forgot what a pig this was. Remind me not to take the Bondi's up this trail again, I slid out a couple times on that crazy descent.

Nice morning run.

10.3 Wash Rim

Lower Corner Canyon>Ghost Falls>Jacob's Ladder - It was great to finally get some good vert in. 

Virgin River Rim>JEM>Gould's 

Wow- after the hard runs up north and running the JEM last night my legs were probably the sorest they have been all year. Slow and easy today.

Wash Rim 

20.7- Felt pretty good today.  Hills were nice and soft with all the rain.

Shin wasn't super happy today so I had to keep it pretty easy.

Hoped to get in more miles today. The hard rains made for impossible trail conditions.

Had some fun on the lower desert trails today with some friends from so cal. Felt super good all day, finished the last 9 really strong.

Had another long day/night on the Zion course. Sure felt good to put on the road shoes, first pair I've had in a couple years.

10.5

Wash rim 10.3

11 am

9.3 pm

10.3 wash rim.

Grotto to horse pasture th and back. Then up gooseberry mesa out to the point and back.

Heated up to 95 out there today- thought I was going to drop dead the last 10 miles.

10.3 - wash rim.

Easy morning 7. 

Sick kids keeping my taper honest. Easy 4.

Hill repeats

Wildcat TH - Grotto. Felt pretty good, I was able to run all the ups and did okay on the decents. My ankle still tender from the hard roll a couple weeks ago so it's good I've been taking it a little easier. Feels so good to finally get back up in mountains. I'm so ready for new scenery.

Last longer run before Zion. Time to cut way back and let me legs rest up. Lots of hot yoga for me for the next couple weeks.

Wash Rim this morning, felt great today. Ran all the ups and felt good on downs. Ankle pain was fairly low.  Followed it up with Hot Yoga. 

Trying to dial in my zion race shoes... thinking it will be the vertical k's that get the nod - just need to dial in size. 

easy 6... first day in a while I wanted to run farther than I actually did.

Where to begin... Zion 100 - Friday 6am.

 The starting weather was nice, didn't even feel I really needed a shirt it was so pleasant out. The week leading up to the race my stomach hadn't been functioning normally. I'm not sure if I had a bug or what, but I wasn't very consistent... Not what you want heading into a long race. 

Start to first aid 8.5miles - this section went as planned, took it really easy and just tried to enjoy the morning climbing up Smith Mesa.  It was pretty cool that Matt had an actual guy in a monkey costume hanging from one of the rocks giving us high fives as we went by.

8.5 - 18 - this section was more open dirt road as we continue to slowly climb Smith.  The meadows and backdrops of Zion were just beautiful and really helped take the edge off the road miles.

18 - 27 - Finally some single track relief. Matt ended up getting creative with the course and this section of the course was a ton of fun. Roped descents and bouldering over streams was really just what I needed after all the road miles.  It started to really heat up in this section and I was starting to feel it a little bit.  My stomach started to feel sour which isn't typical this early in a race. I found a bush and quickly got back on the trail.  

27-35 - Now we were going to decent several miles down Kolob Res Rd and then skirt over in the dirt until Sheep Bridge Rd (Mile 35 aid station). I was totally cooked here - I felt like crap and really questioned whether or not I would be able to finish this event.  I weighed in, only down a couple pounds from the start. I decided to eat a little and sit down and drink a bit until I could rebound.  Gary showed up and gave me some sound advice that I would try and use as my mantra for the rest of the day - Just take it super easy, you can always run harder later in the day when it cools down. Another bathroom drop and I was back on my way. 

35-42 - Back on some single track to start and I was on my way... Starting to get a little hot out and really started to slow it down a bit. Had another bathroom bush stop around mile 40, pushed on to 42 aid station.  Reapplied a bunch of sunscreen and sucked down a bunch of water and scups before the big climb up Gooseberry Mesa that laid ahead. 

42-50 - The ascend up Gooseberry Mesa wasn't as bad as it had been in training for some reason, maybe that's because I passed four people on the way up. I picked up my first pacer at the top of Goose Mile (46ish).  After another bathroom bush stop and warning Gary that my stomach was trashed - we were on our way. I felt much more inspired once on top and on the single track. My Vertical K's made me feel like spiderman on all the slick rock.  Another couple bathroom breaks later and we were at the Point. 

50-62 or 65 as my luck would have it (3 extra bonus miles on Goose)... After another bathroom break - Seriously starting to worry here with all the movements. Legs and engine were still feeling good so Gary and I pressed on.  There was a little Mtn Biker vandalism and extra course markings after the point and by the time I realized I was going the wrong way I had dropped 1.5 miles down goose. Frustrated and super confused I decided to do the right thing here and backtrack my miles and get back on course. Not easy since I had already put in the miles and could have easily rejoined the course at this point. Disappointed and a little worried about hydration Gary and I made our way back up to try and rejoin the course.  After 1:30 without water I finally rolled into the 62 aid station - in almost 4 hours - what a joke. I was cranky, thirsty and knew that I would have to pass everyone I had already passed again. This wouldn't be the first time since I had been passing back and forth with all my bathroom stops - at least at this point I didn't have much in my stomach to get rid of. After 15 min I started to shiver and Gary got my up and on we went.

62-70 - The sun was starting to set and it was really giving my some pep in my legs. I was finally starting to feel good again. Ran this entire section pretty well and made it into Smithsonian Butte aid station where I would meet family and pickup my second pacer, Stacy. I weighed in, ate some plain pizza had a mini coke, changed my shift, put on my headlamp and off we went.

70-80 - Ran the entire climb up Little Creek Mesa, felt good and it was great to catch up with Stacy.  I was happy I had run this section before because the glow sticks were tough to find though here. 

80-82.75 - Met my crew at the Golf Course where they had helped the competition in front of us get back on course, it was super hard to tell where to go through this section. I changed my shoes into a new pair of Rouge Racers and off we went - I was really starting to feel good for the first time all day (finally I thought). 

82.75-90 - Back on Gould's trail after another bathroom break.  Feeling charged and knew if I could keep it up I would have to start picking people off. I left Gooseberry in about 20th place.  I was shocked that I was running so well this late in the day after loosing my stomach so many times earlier in the day. Passed a couple people on Gould's and was really feeling good. Pulled into Hurricane Rim and decided it was time to press a little bit, I filled a bottle with Coke and off we went up the Rim.

90-95 - Passed several people on this section, ran all the ups and really pushed the pace.  Pulled into the aid station and found out that 5th place was 5 min ahead of me, I knew I had better get a move on if I wanted to close on him. At this point in the race I had picked up all the low hanging fruit there was. 

95-100 or 103 that is...  I pushed the pace here until I finally caught 5th place with around 3 miles to go, it was a little too quick though as he would recharge and really put up a fight for about a mile until we reached the last climb of the day up sheep bridge rd, I knew if I was going to drop him it would have to be here, so I turned it on and dropped him and Stacy and charged into 5th place.  Feeling very satisfied that I hadn't given up after being on the goose and being so frustrated with bonus miles and the stomach problems.  

I will say the mental side pushed me to finish this one, my legs feel surprisingly good today and I am happy with how the race went down. That's two 5th place finishes this year thus far - can't complain with that start for me.  

My crew and pacers really helped me out on this one. Gary, Stacy, Nannette, Lisa, Terri, Lynn were all just amazing and I have a huge appreciation for what they have done for me. 

Easy 6 to shake out the legs today.

Wash Rim 10.5 

Wash west rim. Tough climb, tons of sand but super fun to descend. Glad I found this one, will be good for Wasatch. 

Lees pass>Wildcat>Lava Point.  Tough day on the trail, the trails in Zion have a lot of sand right now, 8 or so miles of this one felt like I was at the beach. 

Wash Rim before lunch then Church Rocks after lunch.

Easy flat 10 today.

11

Unofficial start of summer - most of the snow is off the top of Pine Valley now. Looking forward to spending my weekend up here there this summer.

Wash rim

I told myself I would start tracking mileage again for July/Aug before Wasatch to keep myself honest.  After Zion it really started to heat up in St George and I just prefer to get on the bike once its hot out. Its really unmotivating to train in the heat for me.  I've been trying to keep a base up over the last month or so of 50-60 mile weeks, most of these miles have been mountain miles this month. I took a couple weeks in Salt Lake/Park City and the rest have been spent in Pine Valley and Cedar Mtns. Its really hard to to my daily grind around my house with the heat. 

Spent the first half of the day in Pine Valley. Ran from Forsyth to Browns- up to Summit- down Forsyth. Its been a great year so far up there, hoping the fires stay away.

Took out my new altra shoes today, I love the drop but didn't like how sloppy they felt.

Looking forward to r2r2r tomorrow night.

r2r2r - nighttime crossing

Hit up the Hurricane Rim this morning for a chili morning run.  Lots of the first half of this trail has been burned by wildfire.  Since the route wasn't very aesthetic, it made it hard to stay motivated for very long. Prob won't hit this up again for a bit.

Got an email from Kendall today (Thanks)... Guess I pretty much just stopped logging my miles the second half of the year.  I've been doing more scrambling and hiking lately so the total miles aren't something I have been worried about keeping track of. Suppose now that snow is here the lower trails will yield a little higher mileage.