In The Long Run

My back is hurting again.  All that travel last week really aggravated it and I have been slacking on my PT.  No more. Time to get this under control.  

Pipeline run.  It was so nice in the canyon and we got to pet the most adorable, soft, and cuddly German Shepherd puppy.

Joined the my husband and his crazy trail runners for a mellow run in Park City.  Out and back route starting on Dubois trail.  It was my first time on these trails and I loved them. Definitely plan to go back.

Shortened run due to back pain, followed by PT.   Worried about being able to run Crack of Dawn tomorrow.  Will see how I feel tomorrow.

I cut my run short yesterday because my back was acting up again.  It felt okay when I woke up so I decided to run. Race splits according to Garmin were 7:21, 7:22, 7:34, 7:24, 7:00 for the last .89 (7:50ish pace).  My garmin read short but I don't know if that is because the course actually is short or if there were signal problems in the canyon. I felt really good except the last 1/2 mile when my stomach started to revolt. Since the end of April, I've hardly done any running faster than 10 minute pace so it was nice to run a little faster.  My downhill running has improved in the last year, but I felt like my turnover was a limiter today.   

Since this course is so aided, I don't really know what this means fitness wise, but it was fun.  My goal was to run faster than I averaged on the downhill miles of the Emigration 10 back in April before my back issues started and I did so I'm happy.  

Pipeline trail. Gorgeous day.  Shin muscles hurt from yesterday's downhill fun, but quads feel surprising good.

AM: Core and lifting.  I'm dreaing the DOMS.  

PM: Easy 3 on the Liberty woodchips.

PM:Usual Liberty run followed by PT stuff. So sore.

Usual.

Easy run on the Salmon Creek trail in Vancouver.

I was supposed to run the Utah Valley marathon this weekend, but when the opportunity to go to Portland/Vancouver for the weekend came up, I made the decision to bail on the race.  I had missed a few long runs because of back pain and mentally wasn't invested in running a marathon anyway.  The friend we were visiting was running the Vancouver marathon, so I decided to do the half.

I had no idea what I was capable of running, so I decided to see how the first mile went and go from there.  I think I got a little too excited as my first mile was 7:58.  This is PR pace for me and I had not done PR training.  I should have immediately backed off, but in my excitement, I didn't want to "waste" an opportunity at sea level and I had delusions of PRing in the half for the first time in years. I also somehow believed that the course was flat, but it was fairly rolling through the early miles. I felt strong through mile 6, but the only big climb on the course around halfway just wiped me out. My legs felt so heavy.  I had planned to pick it up at mile 10, but by then I was running into rain and a headwind and had nothing left.  Each mile just got slower from there. I managed to pick it up in the last half mile to barely finish under 1:50.  Garmin splits (started it late, so the time is off).

Looking back, I wish I would have run smarter as I think a 1:47-1:48 was possible for me, but I blew it by trying to PR when I wasn't in shape for that. Vancouver did a nice job with this race. I really liked the course and the 55 degree overcast weather was almost perfect (minus the wind at the end). 

AM: Strength/Core

PM: Easy 3 on the woodchips.

After a planned week off, it feels good to get moving again.

Usual Liberty run.

Blah.

Great long run with Kris from the Capitol.  Haven't run City Creek in a awhile and I forgot how much I loved it.

Liberty Park. Hot. 

Strength training.