Elite Jogging For Dummies

I was out the door a few minutes before 6am with a plan to run 12. I  ran to Sugarhouse Park and did a loop around the park, then wound my way back north taking various detours along the way.

This morning I wanted to work on downhill turnover, which was a problem for me late in the 10 miler this past weekend.  I warmed up over to the U and then did 4 x 200m hill repeats just to get the legs moving a little.  Then some jogging on to Wasatch Drive for another .5 pickup.  Then I ran through Federal Heights to 11th Ave.  I started the first of three one-mile surges just before the fire station.  This has a nice downhill grade, not too steep.  First mile in 5:02.  Then jogging over to City Creek Canyon and up just past the one mile mark. I turned around to begin the second mile.  Again, this is a nice downhill grade, a few twists and turns but very runnable.  Second mile in 5:08.  Then some more easy running to the bottom of the canyon and down around the horseshoe before heading into Memory Grove where I began the third mile.  This is a very consistent grade, not too steep, just right for this kind of workout.  Mile 3 in 5:05.  Then easy running home on 4th Ave.  I ended up with a little more than 12 miles today which was a little more than I had expected.  More importantly, I was able to get the feel of fast turnover on the downhill sections. Breaking it up into three parts (rather than running a 3 mile tempo) helped me to focus on form during each one without breaking down too much. 

Out the door at about 5:40. I ran about .8 on my own and then hooked up with Josh & Megan. We ran the loop up around This is the Place, with a golf course extension. Felt like a lot of climbing when it was all said and done. Pace was easy, but an enjoyable run.

 I came across this list today (may have been posted by other bloggers, I don't know) of the fastest men's marathon times in 2007. Dustin Ence squeaked in to round out the list. I would say bloggers are well represented.
 

The weather outside right now looks amazing, but it was sure different on the run. I made it to Radda at about 5:50, enough time to run 1.8 before meeting up with the group for a nine mile run. At first the weather wasn't so bad, but then it just started to pour and we (Kim, Sam, Johanna and me) got thoroughly soaked. We did the canal route. My clothes must have weighed ten pounds at the finish.

 PM: Ran home from work, adding some distance on the trail in Memory Grove.
 

Strange run this morning--I didn't have a fixed plan where I was headed and ended up going up Red Butte Canyon. It was still dark and quiet up there on the road up to the gate. At that point (about 3.25 into the run), I took in the scene with the birds chirping, water rushing down the creek, daylight emerging. Headed down the canyon on the trail and connected with the Shoreline trail above the U. Once I got to the bottom of Dry Creek, I was compelled to run up that trail too, so I headed north up the canyon and took the big switchback that goes out to the overlook. Then headed back from the overlook, down the canyon, hit the metal pipe with a rock (took five tries), and then home via 11th Ave and the cemetery. I was out a long time for the distance I covered. Still, it was great to be on the trail for most of the run today. Helped to clear the mind.

 
I need to get a sweet beard like this.

I parked at the Foothill Sbux at 6am and ran 7 miles on my own before hooking up with the group at 7am for another 10 miles. It was surprisingly chilly this morning.  Pace was generally about 7:15, nice and easy.  There was a fair amount of climbing, as I dragged the group back up to TiTP on the way back.