Dogs. Why’d it have to be dogs?

Ran 3 miles, today. It was uncomfortable. Slight pelvic pain (like, a level “3″), but pushed through some of it. Walked quite a bit, which was sort of frustrating.

On the way to the Provo River Trail, a couple of dogs, which were not leashed ran into the road and started chasing me. They were small dogs, so they were cautious. But every single time I turned away from them, they’d start chasing, again.

On the way back it was the same thing. Those two stupid dogs were chasing me. Would have pissed me off if it were yesterday, when I was running for time.

Next time, the owners will hear from me.

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Info for dad

Rx for Passantino, Charles

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Back to it and strengthening + 30 day plank challenge

This morning I ran 4.01 in 0:34:23, for a pace of 0:8:35.  More pelvic pressure, but no hip stress.

Tonight I did some pelvic drops (which I remember Tim  showed me last year), a 40 second plank and several other below-the-waist strengthening exercises.

Also I signed up for the St George Marathon, today.  I think they draw on the 10th of May, so it’ll be a while before I find out if we (Dad, Patrick, Nancy and Charlie Passantino) got in.

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Crowder at 21 days…


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Running the Bonneville Shoreline Trail- Salem to Mapleton

Yesterday, Cameron Hargis and I drove to Mapleton, where I dropped off my truck.  Then we headed south to Salem, where I had finished my first 10 mile run on the Bonneville Shoreline Trail, last Friday.

We got our gear together, then started off.

The first few miles were great.  Not too much to talk about.  Reasonable effort.  But we got warm and had to lose our hats and long sleeved hoodie (me) and jacket (him).

However, at mile 4, we lost the shelter of a ridge and all of a  sudden, there was a TON of wind coming from the Spanish Fork Canyon, where the local wind farm generates its electricity.  Very cold.  We stopped again and put our gloves and jackets back on.  Gale force (in my mind) winds pounded us as we ran for another two miles.

Outside of the wind farm, we finally settled into a decent pace and kept moving.

Miles 4 to 6 was just me trying to find out where the heck the BST picked up after crossing the railroad tracks and canal.  We ran for at least 2 miles, just looking for the trail.  That was a bit of a mistake on my part.

Miles 7 to 10 were just climbing.  At one point, I was hanging onto a fence to keep from dropping back down to the bottom of a massive hill.

Cameron was patient with me, as we moved along this route.  He ran hard and didn’t let himself get too far ahead as he waited for me.

This was a tough route and next week’s route looks to be just a brutal.

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Running the Bonneville Shoreline Trail- Santaquin to Salem

Tonight, after work, Wendy and I drove in separate vehicles, down to Payson.  I dropped my truck off, 10 miles north of the beginning point of the Bonneville Shoreline Trail.  Then I hopped in her van and the whole family headed for the start of the trail.

Wendy warned me to be careful and I hopped out after bidding my family goodbye.

Within a few seconds, I started off (it’s best not to overthink this kind of stuff.)

After I hit the one mile mark on my watch, I noticed that this was going to be hard.  I also tried to remember to drink every once in a while from my Camel-bak.  It was a good move, because I really didn’t feel like drinking much of the time, but when I finished, I was parched.

I have to admit, I was worried, because I have a tendency to let my mind wander to things that frighten me.  For instance, I just knew that there was a mountain lion or cougar, just waiting for its appetite to heat up.  I felt very vulnerable in the dark, by myself, trudging along in the snow.

My newly acquired YakTrax were a wise investment.  There were many points where I know I would have slipped in only my Altras.  Having the ‘Trax on them really helped me to stay on the trail and not spend extra energy slipping around.

Fortunately, I was able to find my truck at the end of this.  I was grateful it was over, but it was a solid start to my quest to eventually cover all 280 miles of the BST.  If only more people knew about this amazing trail.

Edit 8 Feb 2014:  More thoughts from a Monday morning:

I’ve had some time to think about this run and wanted to add some detail:

-The last mile to 2 miles was in ankle-deep snow.  Very difficult to run; had to hike much of it, because my YaxTrax kept slipping off of the shoe toes.

-It got dark within a few miles of this run, so I ran most of it in the dark.  Fortunately the snow reflected enough city light to show the way.  However, I think I’d prefer to run during the day, especially since the snow is covering much of the path.



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Running with Venus


Venus is the dot in the almost-center, not the city lights below.

This morning, I set off in 10 degree cold to keep my commitment that I’d run in the morning (I told Wendy that was my intent.)

I immediately looked out for Venus, which was supposed to be very bright.  I located it approximately to the East.

Most of the snow from yesterday was melted, so I had to deal with some ice, some of which tried to kill me as I slowed down on the Provo River Path.


The ever-increasingly popular selfie of frosted lashes. You’re welcome, fans. All two of you.

Overall, this was not a bad run and I even picked up the pace (from yesterday) to a 9:11 clip.  Not too bad for getting back into things.

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A nice snow run, this morning


This morning I was sore (still) from Saturday.  However, I decided to see what a 4 mile run would do to my body, so I set off.

It was pretty painful for the first mile or two.  But the last two miles I didn’t feel so much pain.  I spent a lot of time searching for my Altra tracks among the 5-6 other pair of tracks I saw out on the Provo River Trail.

The things we think of on a run.

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First 2014 run on the Bonneville Shoreline Trail

On Friday, I saw a picture of one of my Facebook friends, Erika, who was happily running along a snowy ledge, up in Provo Canyon.  I was inspired.

So Saturday, I drove up to Y Mountain and started off, Southward, on the Bonneville Shoreline Trail.  It was beautiful.  Off to my right, I took in a view of my beautiful, icy Utah Lake.  Just gorgeous.  If you stick to running on asphalt and never venture off the road, you will never get the full implication of what it is to live here in Utah.

The drawback to this kind of scenery is that the terrain takes you up an down, up, up and down.  I didn’t feel the pain at the time.  Mostly I just felt like I didn’t have a ton of energy.  But now I realize that because I “took off” most of February (the pneumonia, remember?), I have a lot of work to do to get back to being able to run longer distances, and certainly rougher terrain.

Along the way, I ran in to a couple of ladies walking a dog, a guy with a rifle (ok?) and nothing else.  It’s mostly just me on this trail.  I had actually intended to run about 6-7 miles, but noticed that after a while there were no more footprints on this trail.  Except for one set, quite fresh:  Big Paws.  Being an inexperienced naturalist with no bear spray, or what have you, I turned around and called five miles “good enough”.

I felt myself slipping on several of the hills in this run, which might account (I’ve read) for some of the pelvic pain I’ve been experiencing.  I was running in my road Altras, so who knows.  For sure I need to invest in some crampons, or whatever, so that I’m not all over the icy stretches of trail.

This week I had a small revelation:  It’s interesting that during a run it’s a real struggle to take in the view, notice the beauty around me, appreciate that I’m making a great memory that will likely be something I mull on in my older years, when I’m no longer able to run on trails like the BST.  I spend a lot of time concentrating on “getting up that hill”, or keeping a pace, making it to the finish, etc.  However I then spend the rest of the day and the stretch of time leading up to my next run, romanticizing how great it is to run.  Sort of funny, really.

Two days after:  My right shin, both calves, left achilles, right arch, aforementioned pelvis are still sore.  Took today (Monday) off.  Will see about a run tomorrow.

Run details here.

Regrets:  I took nary a picture.  No bear spray.

What I liked:  The trail.  Man, I wish I could run this trail every day.

Thoughts:  Man, I have GOT to get my kids into running, someday.  This is one of the greatest parts of my life.

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Review: Mythos Thermo Tights, by Gore

Yesterday I dropped by the Wasatch Running Center and picked up a pair of Gore Mythos Running Tights.  I’ve been running in some black tights that I found at Costco and, to be honest, they’re not bad.  But I needed something more for some super cold days we’ve been having.

Here’s how it went:

Day 1

This morning I started off on a short run.  The first mile wasn’t too bad, but I could feel the cold for a while.  However, after the first 9 minutes (these are slow miles, these days) I really warmed up.  In fact, my legs became an afterthought because my chest was freezing!  Looks like I need to figure out some better clothing for the upstairs.

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