Planning mt trainer rides and building a ski kit for the Chariot.

Have my races pretty well figured out whether I am in Utah or Missouri. We are leaving this weekend to go to STL until Jan 2 and then I will have my Garmin sensor back and my Tri bike by the end of January. I checked last year and got my times and stuff down.

10 mile TT: 23:52 (25.1) HR154 cad 79

Best workout: 5x5 minute intervals with ow at 26.4 mph

Best single interval: 27.6 @ HR 157 cad 86

I am using 167 as my LT so either it is too high or I am not going hard enough.

I am gonna hit the 10 mile TT right away. Get in 3 interval workouts and then do a 20 and then 3 more and another 10. Then 3 more and a 40K. Those 13 workouts will show me what I need to work on. Gonna keep hitting base until then.

Got two kids snowboards that have pre-drilled holes and some aluminum window sliders to build a ski kit for the chariot so I can pull it behind me when I am snowshoeing. Should be interesting and a killer workout either way. Will put pics up when I am done. So far I have spent 10 dollars and hoping to keep it to 15. The kit is $275 from REI.

Race Report: Too cold for Montana even

Well it was 10 degrees and 20-25 mph winds. They cut the 1/2 marathon to a 10 mile run. I have NEVER had a decent race in the cold. Give me 100 degrees and I am golden. That said I went out the first 4 miles holding back at a 6:10 pace, around 31 minutes for 5 miles, and then came through six miles at a overall of 6:19 since there was into the wind running. . The next 4 my avg shot up to a 6:44 avg and I had to walk bc I threw up a little bit running at a 7:40 pace. I was just on fire cold. With my legs at different lengths the cold just kills my circulation. A guy who can run a 1:09 half went 58:15 for this 10 mile so my 1:07 wasn't so bad. Should have done the 5K. Prolly would have set a PR.

My running partner Dale Reese was only a minute behind me and had the best race of everyone by far. Congrats!

Turkey Trot 5 Mile

30:13 for 5 miles. My placement between two 16:43 (5:34 pace on a tough 3 mile course) high school runners was the real result. I lost by only 10 seconds to the person who won the Mount Sentinel Hill climb over my 3rd place by over 1 minute.

Did a 3 mile warm up with 2x100 and 2x400 in 73 and 74. It was 32 degrees and fairly windy with an upgrade going out. Splits were 5:55, 6:12, 6:10, 5:55, 5:56. Was 169.6 this morning so if I can get back on track this bodes well. Will have some pictures from a friend later.

The only thing is that I still do not know how to run the 1/2 marathon. I think I will just let the weather and how I feel decide and go with whatever feels comfortable.

Review: Teva X-1 Evolution Trail Shoe

I am a HUGE fan of Teva sandals and have even run 14 miles in the desert at once in them. I had high hopes for their trail shoes.

Paid $54.99

PROS

Lightest trail shoes on the planet.

Awesome soles and traction design.

The heel is non rubbing, a big issue with me.

CONS

Lasted 250 miles before the sides about 1 inch back from the pinky and big toes started busting out. This is my limiting factor in shoe wear and it usually happens later.

They run a 1/2 size small so I am a 10 normally and a 9.5 in these so Internet ordering could be problematic.

FINAL

I really want to try Tevas again someday and if you dont have the same shoe issue break point as I do then these are pretty sweet if they fit. You could prolly get your 400 miles out of them. I did do a 2:40:00 run in them and they worked well. A little toe bumping but I was cold and it was a 7 mile downhill run to finish.

Next shoe: Saucony Grid Excursion TR 3 that I got from returning the tevas and paying 15 bucks bc I only got 50 back on the Tevas. $64.99. I race in the A2's so I hope these are good.

Track and then food poisoning

Did an 11 mile workout with 8x400 in 86, 74, 73, 74, 73, 74, 73, 70 so 2 miles at a 5 minute mile. The first was slow bc it was so cold. I am not fast in cold so this 5 minute nile thing might be a stretch if the weather doesn't warm up.

Got home feeling a little bad and Julie was over her bucket. 15 minutes later the stomach cramps come on. 12 hours later and losing everything from both ends and only a sprite for food I finally got something down. Still recovering and taking care of the wee one puts a little damper on recovery. First time being full time parents has been a bad thing since she would scream non-stop if we left her somewhere. Oh well, feeling better today.

RACE!!! Mount Sentinel Hill Climb

2000 feet of gain in 2.3 miles. I really hope that pain is weakness leaving the body. I managed 3rd overall of about 50 and beat my two marks. My time was 27:45 which is awesome. I thought I had a long shot chance for 28. There was another kid and me trading places the last 1/3 really running on each others heels. ON the super steep finish I walked a tad to get behind him so I could get some speed to pass. I blew by and since he didn't respond my brain had time to think and I barely made the finish. Least left at the finish ever in a race. It was cold and the lungs were burning. Everyone went out too fast. I was in 6th for a while until I started to pick people off.

My fitness is really there and as soon as this weight is gone and the sleep gets a little better I will be gunning it back in the Midwest. Can't wait. Gonna try the timed mile this week with this race still in my mind. Jogged down real real easy so not as sore as you would think.

Track and my role model.

Saw 82 year young Bob Hayes today and asked if he was doing the hill climb. He said he just got done running the M trail (20 something grade for .7 miles) to "get in shape". Awesome.

Did a track workout today with 8x100 with 100 recovery on the minute. Then 4x800: 2:37, 2:40, 2:35, 2:31. Really awesome bc it was a dirt track and these times are better then last year and without anyone around for pacing. My HR Avg and Max were both the highest during the first one so that is something to learn from for sure. I think I went out just too fast. The style of interval warmup I think really did help though. Without the stroller it might have been better. I also only had a minute recovery from this set before the set so that could have also played a factor.