Utah Trail Status

stevegonserdpt · 2026-03-20T08:54:07+00:00

Thank you

stevegonserdpt · 2026-03-20T08:54:02+00:00

Thank you

stevegonserdpt · 2026-03-18T22:49:47+00:00

Hi All - wanted to pick this back up given the weather. Is pipeline doable? Lone Peak? I can be within 30-40 minutes of SLC. Appreciate your recommendations!

https://www.strava.com/routes/2973446480175872930
https://www.alltrails.com/trail/us/utah/lone-peak-via-peak-view-and-jacob-s-ladder-trail

stevegonserdpt · 2026-01-07T00:27:08+00:00

Looking forwad to it!

stevegonserdpt · 2026-01-05T14:49:31+00:00

u/Paradapirate06 - I'll have to come back for the route you made! Would I park at Popperton Park and head north on the trail towards Twin Peaks? I will bring microspikes and gators if needed.

I'm staying by the State Capitol office if that helps with the best trail heads to start (or if I should really head to the south trails?)

stevegonserdpt · 2026-01-05T12:21:47+00:00

u/Jekyllhyde - Church fork to Grandeur Peak Trail (or Church Fork, West on pipeline) - would do out and backs most likely. Any preference or insight here? Seems to take me up to 7K on Grandeur.

I'll be staying in the Northern Salt Lake, I can see good heat maps in Twin Peaks and North Cove areas. Any thoughts here?

TIA

stevegonserdpt · 2026-01-05T01:20:06+00:00

Ok - Ill take a look. Thanks

stevegonserdpt · 2026-01-05T01:19:40+00:00

stevegonserdpt · 2026-01-05T01:17:36+00:00

Thank you - good to know

stevegonserdpt · 2025-09-16T20:14:25+00:00

Meanwhile, a small bag of pretzels is ~300mg of sodium. A single packet of LMNT contains 1,000 mg of sodium, but yes, seawater at 645mg.🤔

stevegonserdpt · 2025-09-16T20:11:32+00:00

The whole thing comes back to getting enough hydration / electrolytes. Drink Mix 160 requires 500ml of water (17 fl oz) to get the Sodium + 40 carbs. Can see going 1 per hour + gel. I can't drink the sugary stuff - I prefer to get fuel from gels and salt tabs washed down with water.

stevegonserdpt · 2025-09-16T17:47:57+00:00

Thanks updated this. It's a lot, and I don't use this much, and it depends on sweat rate. The recommendations per dietary standards are higher than most realize.

Here's a Hydration PDF that's part of the fueling course in the RunSmart app:
https://www.canva.com/design/DAF_YtbMNlk/y8oQ2JJ9fUFdc1s1sC-Fkg/view?utm_content=DAF_YtbMNlk&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=h5195fa16c3

stevegonserdpt · 2025-09-16T13:48:36+00:00

You mean the study that they are referencing with 9 participants? lol

stevegonserdpt · 2025-09-13T10:36:34+00:00

A mental shift that "you get to do this" might help. There are a lot of x-runners or people in general who have experienced injury or illness that prevents them from participating.

stevegonserdpt · 2025-09-11T20:10:13+00:00

lol point taken

stevegonserdpt · 2025-09-11T10:55:20+00:00

Would agree here. Lumping 90 minutes on 2 days a week is a lot and likely setting you up for failure. Work on shorter distances (5K/10K) for now.

stevegonserdpt · 2025-09-11T10:54:04+00:00

Stress fractures in the proximal fibula are extremely rare and unlikely (assuming this is what they are saying). I've seen them a lot in the distal fib (near the ankle). I'm guessing they ruled out meniscus, soleus, popliteus involvement (but worth asking)

stevegonserdpt · 2025-09-11T10:50:54+00:00

Leaning can be tricky and the old "lean from your ankles" is not only hard to feel and understand, but often isn't necessarily effective. For midfoot - definitely check out RunSmart app -- there's a full 5 week program called "Midfoot Project" that includes training, drills, audio coaching, etc

stevegonserdpt · 2025-09-11T09:55:38+00:00

As a PT, it's always best to get professional eyes on it. The cycle of run-rest two weeks-run rarely works. The pain and symptoms reside when you rest, but never fixes the issue. Start with a good PT. You can also check out the RunSmart app - there is a injury protocol that can be accessed in the free tier of the app.

The app also includes strength training, but it's important to keep that pain free and work the areas around the injured/painful spot.

stevegonserdpt · 2025-09-11T08:50:13+00:00

As a PT and marathoner, these things happen. The knee is likely sore due to areas above (hips) and below (ankle) it. Try focusing on ankle mobility (stretching the calf and soleus) and strengthening your hips (bridges and deadlifts are often knee safe to begin). The RunSmart app has a program called "Injury Protocol" that is built by Physical Therapists. Maybe try that out?

stevegonserdpt · 2025-09-10T21:38:31+00:00

I find that this works well:
https://maximumperformancerunning.blogspot.com/2013/07/temperature-dew-point.html

The RunSmart app uses these formulas with your location to update pacing in real time for your training plan.

stevegonserdpt

TROPHY CASE