Summer Training and Fall Race Plans

The thermometer is still pushing triple digits most afternoons in Salt Lake City, but the fall racing season is approaching quickly and before you know it the 18 hours of daylight will be long gone. Lately we've been going back and forth on fall marathon plans, and I think we've got it figured out... I'm planning to run 2 marathons this fall - Top of Utah (September 15th) and the California International Marathon (December 2nd). Andrea is using the end of the summer to try and finally completely fix some of her nagging injuries, with hopes of being able to put in an uninterrupted training cycle this fall and run CIM in December.

Along the way, we'll run a handful of local races (including what is left of the USATF-Utah circuit), and will probably also take a trip down to Arizona in early November for another shot at a fast half-marathon.

Andrea winning the 2011 TOU 1/2

This summer has been one of unstructured training, yet I've put down a huge aerobic base. I've backed off the track work and tempo runs, and just focused on running as much as I feel like, having lots of fun, and run commuting (I've driven my car to work a total two times so far in July and August). We've taken some awesome trips (Exhibit A - Exhibit B) and it was mentally and physically refreshing to get out on some cool trails and run in new places. I've been averaging over 140 miles per week for the past 7 weeks, with a high week of 160 miles (don't ask my how that happened - I need some other hobbies!).

Daily logs for: July - August

Only very recently I've started incorporating some faster tempo efforts back into the training. My plan is to run TOU mainly off base training - be at a super high aerobic level, and then just sharpen up by racing 4-5 times in the next month.

In two weeks I'll head up to Logan for a preview of the marathon, as I'll be racing the TOU 1/2 for the second year in a row. Last year I finished in 2nd place (1:05:40), while Andrea won the race by a wide margin. You can check out our 2011 TOU Half Marathon Race Recaps. This summer I haven't been running workouts at the intensity level usually needed to run a sub 1:06 half, so I have no idea what to expect. I plan to just go run off "feel" and see how quick I can go - if nothing else, this will be the best indicator of what time I should be targeting in the marathon.

After TOU, I'll take a little down time, then put in what will hopefully be a big training cycle for CIM. That race is one of the fastest, most competitive marathons in the USA. As you might expect, I really want to get under that 2:20 barrier this year!

This is my tenative race schedule for the remainder of 2012:

Dash for Donation 5K (8/11)
TOU Half Marathon (8/25)
Wildcat Half Marathon (9/1)
Something on Labor Day? (9/3)
Layton Classic 5K (9/8)
TOU Marathon (9/15)
Utah Fittest State 5K (10/13)
Beat the Heat 5K (10/20)
Halloween Harvest Half (10/27)
Phoenix 3-TV Half Marathon (11/4)
Some Turkey Trot (11/22)
California International Marathon (12/2)

Andrea's SLC Corporate Games Mountain Bike Race Report

Last night I participated in the SLC Corporate Games Mountain Biking Race along with three of my co-workers from BD Medical. The three guys are very experienced bikers, and I was chosen as the token female for the co-ed division. I don't think these guys realized that my ability to run fast does not translate into biking fast! 

I wouldn't necessarily call this a mountain biking race... it was more like a sprint cyclo-cross race. The course was a 2-lap loop, for a whopping total of 2 miles... so the race was much more about bike handling skills and sprinting (not my specialties!) than it was about endurance. The course was a dirt/sand mix of singletrack and doubletrack, with tight turns and lots of people. I really enjoyed it - challenging for me but mostly fun!

I had a great time and came in 2nd place for the women....out of three :-) I've decided that mountain biking is a sport that I like to do for fun rather than competitively...that is, until the Corporate Games next year!

The corporate games are still in full swing - I ran the XC race two weeks ago, and currently I'm also playing on my company's ultimate frisbee and soccer teams. More to come on those shortly!

Warmup

Lap #1

Lap #2

Coming into the finishing chute

Wheeler Farm, where the race was held

Animals run amok at this place!

Saucony Ride 5 Review

I've finally found the shoes to fill the only gap in my shoe rotation - a lightweight, very cushioned trainer w/out any excess motion control features... the new Ride 5. I've only been wearing them for 2 weeks, but since I've run over 300 miles in those 2 weeks, and 150+ of them in the Rides, I think I can already say that I love them and won't be taking that statement back!

Here's what Saucony has to say about the improvements to the Ride 5:

A full ounce lighter than its predecessor, the Ride 5 is the most responsive version of this shoe to date. The heel edge is beveled (rounded) for a smoother transition from heel strike to midfoot, and more flex grooves have been carved into the forefoot design for better overall fl exibility. The heel-to-toe offset has been adjusted from 12mm to 8mm to promote a more balanced, efficient stride throughout the gait cycle. Excess materials have been removed to reduce weight, making the Ride 5 the lightest Ride EVER! The heel-to-toe offset is updated from 12mm to 8mm. The heel edge has been beveled. ProGrid™ technology (previously in heel only) has been extended to the entire foot bed for a more seamless feel. Outsole material is upgraded from traditional blown rubber to IBR plus, for enhanced cushioning and durability. Weight 9.8oz.

I don't really notice much of a weight difference between the Ride and the Mirage (the ride is only about a half-ounce heavier). But I do notice the difference in cushion - its like running on a cloud... and when you are putting in big miles like I am, that makes a big difference on recovery days. This is mainly due to the fact that Saucony put their highest quality cushioning throughout the entire shoe (up in the forefoot, which is good when you are a mid to forefoot striker). For the most part, I've been wearing them for longer runs in the 14-19 mile range. 

I'm definitely pleased and already looking to get another pair. I'm rotating between the Mirage, Ride, and Kinvara for the majority of my mileage, the Fastwitch and Type As for faster workouts and races, and the Peregrines for the occassional trail run. I feel like that covers all the bases!

Corporate Games XC 5K Report - Andrea

The company that I work for, BD Medical, is participating in the Salt Lake County Corporate Games. The purpose of the games is to compete with other companies in the valley in a wide range of sports. It's a really neat way to promote living a healthy lifestyle and making friends within the company, all while in competition with others!

The first event of the games was the Cross Country 5K. It was actually more like 3.3-3.4 miles, but that's okay :) The course consisted of three grass loops around the Cottonwood Complex Park. I haven't participated in a cross country race since high school, and it was about as hard as I remembered. Road racing doesn't quite translate to XC - but it's a great workout!

After a hard sprint off the start, I tried to get into a sustainable pace. There were quite a few steep hills throughout the course that made my breathing especially labored but maintained a consistent effort for the most part. My first lap was the fastest (due to trying not to get trampled at the start) with 2nd and 3rd laps about the same. Final time was 20:34 for 1st Place. Not too bad for a 70 mile week coming on the heels of our epic Tetons vacation!

The rest of the BD Medical team did great - I was very proud and excited to have them come out for the event as well. Unfortunately, we didn't realize that we had to have two girls for scoring, so I think we were disqualified for points. Oh well. Maybe next year I can be in charge and sucker a lot more people (especially girls) into doing it!

I am participating in several other events (that will be much more comedic) such as a mountain biking race, ultimate frisbee, and soccer. More to come...should be entertaining...

Olympic Track & Field Schedule

Writing About Running has posted the entire Olympic Track and Field schedule with all US time zones. I've taken their list and made an abbreviated version - just some of the main events I am interested in watching, with all time zones US Mountain (Utah). Check out their site for more events and other time zones.

For me, the Olympics really start on Friday afternoon!

The first weekend of action will feature the men's and women's 10,000m races, as well as the women's marathon. It should be really exciting, as there will be some Americans in the mix in the M-10K and the marathon. And then of course the BIGGEST event of the weekend will be Bolt vs. the world in the men's 100 meters on Sunday.

Friday, August 3:
Men’s 3000 Steeplechase Semifinal	6:00 AM
Men’s 1500 Prelims	1:05 PM
Women’s 10,000 Final	2:25 PM
Saturday, August 4:
Men’s 400 Prelims	3:35 AM
Women’s 100 Semifinal	12:35 PM
Women’s 400 Semifinal	1:05 PM
Men’s 10,000 Final	2:15 PM
Women’s 100 Final	2:55 PM
Sunday, August 5:
Women’s Marathon Final	4:00 AM
Men’s 100 Semifinal	12:45 PM
Men’s 1500 Semifinal	1:15 PM
Men’s 400 Semifinal	1:40 PM
Women’s 400 Final	2:10 PM
Men’s 3000 Steeplechase Final	2:25 PM
Men’s 100 Final	2:50 PM
Monday, August 6:
Men’s 800 Prelims	3:50 AM
Women’s 1500 Prelims	4:45 AM
Women’s 200 Prelims	12:20 PM
Men’s 400 Hurdles Final	1:45 PM
Women’s 3000 Steeplechase Final	2:05 PM
Men’s 400 Final	2:30 PM
Tuesday, August 7:
Women’s 5000 Semifinal	3:55 AM
Women’s 100 Hurdles Semifinal	12:15 PM
Men’s 800 Semifinal	12:55 PM
Women’s 200 Semifinal	1:25 PM
Women’s 100 Hurdles Final	2:00 PM
Men’s 1500 Final	2:15 PM
Wednesday, August 8:
Men’s 5000 Semifinal	3:45 AM
Women’s 800 Prelims	4:35 AM
Men’s 110 Hurdles Semifinal	12:15 PM
Women’s 1500 Semifinal	12:45 PM
Men’s 200 Semifinal	1:10 PM
Women’s 400 Hurdles Final	1:45 PM
Women’s 200 Final	2:00 PM
Men’s 110 Hurdles Final	2:15 PM
Thursday, August 9:
Women’s 800 Semifinal	12:30 PM
Men’s 800 Final	1:00 PM
Men’s 200 Final	1:55 PM
Men’s 1500 (Decathlon)	2:20 PM
Friday, August 10:
Men’s 4x100 Relay Semifinal	12:45 PM
Women’s 5000 Final	1:05 PM
Women’s 4x100 Relay Final	1:40 PM
Women’s 1500 Final	1:55 PM
Men’s 4x400 Relay Final	2:20 PM
Saturday, August 11:
Men’s 5000 Final	12:30 PM
Women’s 800 Final	1:00 PM
Women’s 4x400 Relay Final	1:25 PM
Men’s 4x100 Relay Final	2:00 PM
Sunday, August 12:
Men’s Marathon Final	4:00 AM

Which events are you most excited to watch?!?! As you can tell from my "narrowed down" list - I've only narrowed it down to about 25 events :-)

Teton Vacation Roundup

Five days in the Tetons - even for a duo as active as us - isn't enough to even scratch the surface of what this area had to offer. We had an absolutely amazing trip.

I've broken the "TRs" into six segments / photo galleries. As always - if you'd like more information, GPS tracks, etc. on any of these places - don't hesitate to leave a comment or shoot us an email.

Teton vacation links:

Mountain Biking in Teton Village and Cache Creek
Hiking the Paintbrush-Cascade Canyon Loop
Rafting the Snake River
Kayaking on Jackson Lake
Running all over the Tetons
Teton Randomness (Pictures that didn't fit elsewhere, but are still awesome!)

Teton Randomness (Pictures that didn't fit elsewhere, but are still awesome!)

[Tetons Vacation - Table of Contents]

More pictures that didn't have a home in any of the other pages about the trip...

Buffalo party!

"Tell me if he starts to charge the car!"

This is where we stayed - a condo in Teton Village

Vacation is tiring!

McDonalds has dipped cones now?!?!?!

Oh and yeah, we still like ice cream :-)  Currently - we're obsessed with the serve-yourself soft-serve at Maverik stations!

Mountain Biking in Teton Village and Cache Creek

[Tetons Vacation - Table of Contents]

We are very much beginner/intermediate mountain bikers (ie. we're very fit but not good at the technical stuff!). Still, we enjoy getting out once in a while to give the legs a break from the pounding of running and hiking. Since we were staying in Teton Village, we checked out some of their new trails one afternoon - they have a new lift-served downhill biking park, but we used human power to get up, ride a XC loop (Saratoga trail), then bomb (ie. ride the brakes!) down some of the new downhill trails.

On our last day in Wyoming, we checked out the Cache Creek area near Snow King. This area is awesome for XC mountain biking (and would also be fantastic for trail running). We linked up the Cache Creek and Putt-Putt trails for a 14 mile loop. Fun singletrack and big views - hard to beat that!

Here's some informational links to the trails we rode:
Teton Village Mountain Biking
Greater Snow King Trail Network

Teton Village biking - this is a new bridge they just installed

Snow King ski area in Jackson

Cache Creek

Heading up on the Putt-Putt trail

Finishing up the Putt-Putt

Riding back to Jackson on the dirt road

Good thing for everyone else that I don't wear cycling clothes very often! :-)