Just so you know...

I am not a sissy.  Just so you know.  I realized this on my second run of the day on Tuesday, the day after heavy leg day at the gym.

Tuesday morning I got up early and did a small road run with Jeff.  Then, I came home, got kids off to school and hit the trails.  At first, it was a brutal slog.  After all, I murdered my legs only the day before.  Despite feeling like I would call it early, I ended up pushing through and had an absolutely amazing run and even ended up being fast!  I went out Ann's to the Bonneville Shoreline and did one big loop.  It was outstanding!

Oh, how I love you Corner Canyon!

Spring!!!

#trailandultra

My first trail jump selfie, inspired than none other than Fast Cory!

Hello Mr. Bunny!

2.34 road miles

28:57

12:21 average pace

8.25 trail miles

1:34

11:28 average pace

(p.s. the last 3.6 miles were at a 10:40 average pace!  Word.)

10.59 total miles

Daily Mile

When I can't make it to the mountains to run, I don't have to go far for a little trail with a beautiful view.  I enjoyed another solo run today.  I can feel spring in the air!  I'm getting really excited plotting out my training plan and looking at all the fun races I get to run this year!  It's going to the best year of running yet!

That little brown mountain in the distance is Antelope Island.

6 miles

1:02 

10:20 average pace

Daily Mile & Lift

Thursday I went to the University of Utah Runner's clinic to participate in a study about runner's knee.  It was pretty cool, but I will have to do another post about that later.  After the study I ran over to the gym for a quick leg day workout.  

Then, in the afternoon, when Katherine came over to teach my girl's flute lessons my wonderful, awesome son watched all the kids for us so we could get in a run!  We did the classic Viscounti out and back, and I felt fantastic!  This may or may not have been a PR for that run!  If not, it's darn close!  It usually takes at least 55 minutes for that route.  Go us!

.9 mile treadmill run (knee study)

Leg extensions

Box squats (PR 135#)

Angled leg press (PR 180# added to sled)

Leg curl

Donkey calf raises

Russian twists

Leg raises

Crunches

Hanging oblique raises

Hanging leg raises

Grow quads grow!

BOOM!  Full plates!

Making myself a stronger, better runner!  

Can you believe I didn't take one single picture on our run!?  We were cruising and chatting and it just didn't happen!  

5 miles

51:33

10:18 average pace 

When in Rome

Katherine and I decided on a road run today on this wonderfully warm winter day.  It was 54º at 7am so I slipped on a pair of shorts and a fall/spring top and headed out the door.  We went down to the South Jordan Parkway.  The parkway holds lots of fond running memories for me.  I ran both my first 18 and 20 mile runs there along with awesome friends who rode their bikes with me!  Denise rode along with me on my first 18 miler when training for the 2012 St. George Marathon, and only a couple weeks later, Katherine rode her bike along with a very sick (I'd just gotten over the stomach flu) me on my longest run before race day.  Today was immeasurably easier than either of those runs.  It was the perfect running temperature and we had a blast chatting it up about old times.  There was also a lot of stellar Utah graffiti.  There isn't a lot of that around here, so I always stop to enjoy it.  Yes, I'm odd, and maybe it's because of all the graffiti where I grew up, but I like graffiti.  

Look Ma!  No pants!

The Wasatch front

Wow!  Don't get too wild with your graffiti kids!

Katherine decided that today she was the criminal because of her bandanna.  HA!

You can tell it's Utah because even though they're doing something illegal, they're not really cussing.

Damn!  We forgot our spray paint!

Who knew you were so gangsta, Katherine!?

Overall, an excellent run.  I was surprised that I felt so great the entire time despite the fact that my last run of this distance was in December!  Time to get cracking with the 25k training!

10:08 miles

1:52

11:06 average pace

Super Saturday!

First things first.  A shout out to my son, Kurtis, who watched four little kids this morning so Katherine and I could go for a trail run.  Thank you, Kurtis!

Bonneville Shoreline trail, oh how I've missed you.  I love this stretch of trail.  We started at Hidden Valley Park and headed south toward Corner Canyon.  The trail conditions were stellar, and there was even a good stretch of dirt.  That's right, folks, dirt.  We were both feeling really good and happy to be running.  I was feeling in top form and was cruising uphills like I never have before.  I can tell that all my leg work is paying off on those uphills.  The entire run was great!  Then we headed back to my house and did a bit of an ab workout and some stretching before Katherine gathered her yard apes and went on home.  A good time was had by all!

Whaaaat!?  Dirt!?

I have no idea how Katherine managed this epic photo bomb, but it is outstanding!

The halfway point.  Sunshine and dirt.  What more could a girl want?

It's days like this that I remember why I love running so much.  My entire day is better on days like this!

7 miles of bliss

1:32

13:08 pace (that may sound slow, but on this trail in these conditions, let me assure you it is not!)