got the runs

 2 miles to test out the knee.  I think it's pretty healthy, but I will continue to baby it.  I tried to do two relaxed miles, but I was so excited to run again that I accidentally did a 7:00 pace.  Finished the workout by swimming 40 minutes.

Does anyone know anything about Cho-Pat products? (http://www.kneeshop.com/products.asp?cat=32)

Looking at the description, I think the "Cho-Pat original knee strap" could actually help me out. Would Salt Lake running stores carry something like this?

SKI!!!!

30 minute lapswim, 35 minute upper body lifting.  New shoes should arrive today...

XC ski up to the single track (the yurt) up Green Canyon and back.  

5 hours hiking up cougar mtn followed by an amazing shoot down an avalanche scar.  now that's cross training.

3 mile leg-stretcher with Paul, David, and Cody near the Pack Creek cabin.  I'm writing this in hindsight, but i recall running feeling quite foreign to my legs, and particularly to my quads.  

I thought this race was going to be pretty painful in a completely euphoric sort of way. I hadn't been running much in the two weeks prior to the race due to a faint "tickle" I started feeling in my knees after a 13-mile training run, and my legs were feeling like they were settling into the sleepy lifestyle. Several trips to the pool, some time spent in the weight room, and a few hikes along the Potomac were supposed to keep my body savvy to action, but let's be honest--these things just don't quite cut it. So: I fully planned on showing up on race day as a (happy) pig to the slaughter. In other words, I expected to love every second of staring off into beautiful SW landscapes while killing my knees and, potentially, my quads etc. But I surprised myself. From the first step, I felt amazing. Mile 1 went by in a swift 6:42, to which I responded by promptly slowing down. The next couple miles averaged around 7:15, which felt much more reasonable to my legs, but still seemed risky to the thought. I maintained this pace for the next few miles and found it to be completely relaxed and perfect for said landscape staring. At mile 7 (with a quick gatorade/pee break), I realized that everything really was cool, the knees and muscles felt great, and that I could stop worrying and chill out.  I then decided that as long as I was still having fun and smiling, I would continue or even quicken the pace. The rest of the run proved to be thoroughly enjoyable and I allowed myself to drift off and contemplate the cross-beds in the sandstones to my left and the sounds of the river to my right. Sounds completely corny, but it's the absolute truth. I couldn't have had a better time, and I was so happy to to feel healthy again.
Mile times:

1: 6:42
2,3: 14:28
4: 7:17
5: 7:15
6: 7:19
7: 7:19
8: 7:20
9: 7:22
10: 7:22
11 7:07
12: 7:04
13.1: 7:27

It strikes me that I felt so good after the time off.  I know everyone's body works differently, and perhaps mine is especially wired for a hearty taper.  I've never really tapered before because I never had much reason to (i'm not a marathoner; seems more appropriate for the 20+ mile runs).  I'm going to play around with this a bit more and experiment over the spring and summer to see how my body responds. 

Such a great race! I'm so glad I could make it back for this thing.  Of course, an important hi-light is the post-race brurgers, which I'm sure will be described in full detail on David Nelson's blog (with pictures??). Thanks for a great time at the cabin, guys.  Much needed good times. 

Hiking in/around Goblin Valley SP

Just in case, I let my body rest a bit following the race.  Went out for a lovely evening run on the WOD with friend/neighbor Kerry Lutz, a local yokul who's clueing me in to some new residential routes that lead to some bomber hills.  Body felt a bit tight (due mostly to airplane travel and inactivity), but was better by the end.

Back to the ol' standard lunchtime run!  Was nice to hit the WOD out in Reston once again and soak up some sun.  Kept it pretty chill at 8:00+ pace; 50:45.

am: Morning run on the WOD to the Vienna Inn on meet up with the USGS Geostriders.  I was shockingly sore and tight this morning, so I took it nice 'n slow (8:00 pace).  Spent a fair amount of time stretching afterwards and then promptly went inside for an omelette.  Yum.

A Sunday biathlon...why not?  Around 5.5 miles on the WOD at ~7:30 pace immediately followed by a half hour lap swim.  Then a huge meal of corned beef, cabbage, soda bread, and guinness.  life is good.

Back to the standard noon-time run. Ran ~7:25's quite comfortably. Starting to explore slightly different stride/biomechanics to minimize impact on joints (slightly less impact on heal; moving impact slightly forward on my foot) to avoid future injury. (47:53)

pm: About an hour at the Y, mostly upper body. 

Lunchtime 6 miles on the WOD. I went out sorta hard (built up tension) and then slowly tapered off thereafter. Averaged ~7:40's. (45:44)

35 minute lapswim.  I wanted a mid-week break from leg impact...and i think it helped.

Extremely windy lunch-hour run!  It was actually a lot of fun--gusts of wind up to 40 mph.  I kept the pace chill (it was actually hard to gauge with wind swirling around me all the time), but it was right around 7:45's.  Everything feels great!

Left work at 3:30 to go climbing at Great Falls.  It's saturday afternoon now and i've got a slightly sore bum and back right before heading out for 10 miles.

 A pretty chill 10 miles on the wod this afternoon. Average pace 7:46; 1:17.  Everything feels very good, mechanics feel "correct", and i don't feel tired at all.  For some reason I thought I'd be rusty after some relaxed weeks, but i'm feeling very good!  And hungry.

Hmmm...don't know whether to count this or not.  ~7.5 mile roundtrip hike to Old Rag at a fairly fast clip.  Some small gusts of snow at the summit!  Beautiful Easter hike.

pm: 3 mile out-and-back on the WOD close to home.  Felt very energetic on a gorgeous evening; ran low 7's for pace.  Followed by a fruit smoothie, and then an hour at the gym.

noon: Lunchtime 6.25 on the WOD near work.   I was a bit run-down today.  It could be that I didn't have enough food between last night and this morning, because it's all I could think about during the whole run.  ~7:45's.

pm: 6 miles on the WOD near my house.  It took half the run to find my stride...~7:30's to start, down to 6:45 at the end, with an average pace of 7:13.  Looks like we'll be getting some rain for a couple days here...we'll see what happens!  Hopefully a cherry blossom run this weekend...the prequel to actual Cherry Blossom 10-miler (potential free entry from roommate??) the following week.
 

6 miles on the WOD near home.  Really shouldn't have eaten chips and roasted red pepper hummus directly beforehand.  My stomach was truly pissed.  Couldn't wait to get home, to be honest.  Followed by ~40-minute gym session.

45-minute lapswim followed by ~35 minutes in the gym.  The knees told me they wanted a bit of a break, so i'm giving it to them.

I took out the ol' mountain bike today and checked out some local trails.  I was awestruck by how fun the trails are out here--just technical and hilly enough to be a challenge and a lot of fun.  Rode for about 3 hours and felt very tired and happy afterwards.

An afternoon of climbing at Great Falls directly followed by an 8-mile run.  I ran with a roommate for a couple miles at ~8:30, and then he dropped out and i took it down to ~7:40's.  Everything feels good!

pm: legs still sore from biking/running over the weekend, so i spent the little energy i had at the gym for about an hour.