Have a little faith

Up millcreek canyon. Snowed 2" night before. Could have used yak tracks. Probably an extra mile slipping around on the ice. Wore me out running 7 miles up in the snow. Comming back was great as the plow salted the road. Time to the 7 mile mark was 1:07, carying water. Ended up with 1:57 total 14 mile trip.

Very stiff after the 14 yesterday. Went on foothills to the water tanks. Finished in about 58 minutes.

Up to top of Gilead, back to Neff's, down Oakridge to the overpass, and back home. 35-degrees. Tried running downhill on the balls of my toes, like the barefoot running group says to do, which is a more natural way to run. It reduces the hill striking. I ran faster downhill than I ususally do, which is good, and it felt easier on my knees. However, I could sense the calf tightening.

Black Sheep. Started at Steiner, warmed up to student services building. Then did 6 x ~ 800 up hills about 80' each. Straley called this - Sponge bob square pants game. We all ran the first 800 together. When the leader reached finish, he yelled Stop.  Then we measured how many strides from the finish we were. We counted this many steps from the start (shortening our run), and that became our new start. The leader started from the true beginning, and it was our test to beat him to the finish, which I never did.  Then depending on if we finished ahead or behind Sponge Bob, we were penalized or rewarded 3 big steps.  Straley makes these runs very interesting and intertaining, but he pushes everyone to do more. He works as hard as anyone.  

Loop up behind Eastwood to water tanks, down 33rd to Skyline. Temp - 20-deg. Keeping it slow and short for Saturday's 20 miler.

25-degree morning, overcast. Broke the 21 mile run into two sections. First 10 miler: (time 1:20) went across Parleys, down to Highland High, along 17th, and home, where I changed out of wet shirts and hats into two dry ones. Had 12 oz. water and a GU. Rested about 5 minutes.  Second run went up millcreek canyon to gate. So glad I took 7 oz. water and a GU. Even then, I smacked the wall with only 1.3 miles to go. I couldn't believe it. Had nothing to give, even going down hill. Stuffed my face 4X with ice cold snow just to help replenish. Still, I could barley walk for 0.8 miles, until restored enough to run the last 1/2 mile. Time for this 11 mile route was 50 min's up, 50 minutes down. Last mile took me about 18 minutes.  I stuffed my face with toast and caramels as soon as I got inside. Nearly fainted. After 10 marathons in 2009 I'd should have known better. Needed to carbo load and stash a drink.

Ryan & I went from the gate to elbow fork on the snow. Wasn't planning to run today, but needed to get Ryan out. It was good.

Blacksheep track around Sugarhouse park. Once to warm-up and mark. Twice doing hills. Four hills each round, and four intervals on each hill. Temp-17-degrees. Sun starting to inch up by 7:10.

Left 8:30 PM to gate up millcreek canyon. Met with Ashworth to run on snow up to elbow and back, then drove home. Peaceful and quite at that time of night. Ate too late for the run, so stomach suffered.

Morning 5.5 miles up millcreek to the gate, then 7.5 down pipeline from Burch Hollow. Rattlesnake was icy.  Later in afternoon, went 5 miles around eastwood. Slow and stiff from morning run.

Civil rights day. Snowed 1.5", went up rattlesnake to the front look-out. It was slick. Needed yak traks even going up millcreek.

Ran slow, uphill from Todd's banjo lesson to home.

Typical loop down to 23rd and up around eastwood. Had snowed lightly. Wasn't cold but felt cold, maybe low atmospheric pressure. Muscles were stiff. Made it in 1-hour. Talked to Larry on the road, and waited 2 minutes for a light to change.

Thursday group through Holladay, from 2000 and 33rd. Did not take the canal road. Total distance 8.9 miles in 1:07. Was snowing some heavy flakes, but hadn't really stuck to the road. Temps were warm, ~ 37-degrees.

Avg Pace 7:20

13.3 miles at 1hr 43min, light snow but warm. T~34deg. Went the loop to base of big cottonwood canyon, down through holladay, and back by way of thursday's course except turning up by tanner's. Was hurting a little in the lower legs. Felt stiff at times. Next week would like same course, then after refuling, head up canyon for another 8 miles. Six more weeks to Red Rock

Speed workout at Liberty Park. Light snow. Lap #1: warm-up lap = 1.5 miles. Lap #2: 1/4 @ 5K pace, 1/4 @ 5K, 1/2 @ 10K pace. Lap #3:  full around at 1/2 marathon pace. Lap #4: 1/2 @ 10K; 2x1/4 @ 5K. 1/4 lap recovery jog before the full lap run. Then a finish lap #5 to cool down.  I liked the full lap run, which mimics more of the marathon training.

Thursday - big group, from 33rd & 20th -  holladay loop. 8.9 miles @ 1hr 7 min. Temp~33°. Dry and clear.

Avg pace 7:20

Went up to top of Millcreek canyon. Half of the 4.5 miles of snow were fine. The second half was too soft and it slowed me way down. I walked a lot, at time sinking 3" in the snow. Just couldn't get the fire hot enough. But, the canyon was gorgeous as the sun came out into the little pockets and the sky so blue.... I hit elbow @ 1:03 - a good time. But it took 46 minutes to go the next 3 miles to the top. I Turned around @ 1:49, and it took 1:40 go get home. I had to fuss with a frozen juice bottle and I needed liquids bad. I left my watch running back at the gate as I drank about 20 oz of slushy gatorade. Even my GU was frozen.

Late start this morning, but after all the high and jr. high school traffic settled down, I went up to Neff's canyon by way of Oakridge. Lengthened out the run a little and gave it more of a loop feel rather than out-and-back. Light snow made it quite slippery.

Snow gate and back up Millcreek Canyon. Needed some mileage, missing the black sheep speed workout yesterday. 1hr 29min.  Pace 8 mpm

From 20th & 33rd, went canal road, adding .5 miles to last Thursday's run, at 1hr 11min. Same group. Pace = 7.55 MPM

Went to the gate - 11 miles with two 2-mile tempo's. Made rattlesnake in 17:49 (good time), hit the bridge near church fork at 29:48 (good time), then the 5800' sign at 33:15. So the two+ tempo miles form snake to 5800 was 15 minutes (12:30 minutes in reverse). Slowed down some and hit the gate at 44:30. Would have made elbow by 1:00 but turned around.  Turned up at the stop sign 1.5 miles to Mt. Olympus , then home. 14 mile run in 1:50.  A good time, and I didn't feel 100%. My stomach felt crowded. 

Easy early morning loop around eastwood at 5:40 AM. 59:40

Early run. Went across wasatch pedestrian bridge, all the way 1.5 miles to top of Gilead, back down and then up to Neff's Canyon, and home. Felt way nice to climb those hills.

A ringing wet one. Rained then snowed. Started at 43-deg. Ended at 35-deg. Went the 13.35 route to 7-eleven at base of canyons, and back through holladay to S-curve, up berkshire.  Stopped my watch at 1:40:00, Changed out of my  heavy wet shirts and gloves and into dry (except shoes which were soaked too but...) Got a drink and left again. Went up to top of Gilead 2.8 miles 28 mins, gaining ~800 feet, so not too bad being tired and wet with slushy ground snow. Retract up to Neff's trail head, and down to canyon road. Up the 1.33 miles to water tanks, again gaining ~400 feet, then back to canyon road. Turned up the 0.5 miles to fee station, and finially home.  The second route was 9.5 miles, and it took 1:30:00 way slow but cold and wet slowed me down. Didn't have any nourishment except for 20 oz gatorade. A little weak. Overall 22 miles in 3:10. Under such conditions, I'm pleased. Need to work on hills and speed now for the next two weeks.

Slow and stiff from Saturday's 23. Hit 5.5 at 1:00. Made it back down in 0:45.

"When the earth and sky are both in flames, where does the eagle land?  He flies until he falls" Billy Mills.

Black sheep group; ran st. mary's foothills. I pushed but held back. Was stiff at first. Then as most of the group were tiring, I was just starting to feel loose. We ended with 7. 

Holladay loop without the canal road. Casey, Kathryn, Barb and John cut short. Burke, Johanna, Lisa, ?, and I went long. Good run at ~7.5 pace. 1:08. 36-deg in shorts.

Long and slow. Across Parley's Canyon, down and around Sugarhouse Park, up to Tanner's Park, through the gulley and across the freeway, up into the foothills near the water tanks, and home. Started out at 28-degrees. Ended at 31-degrees 2 hours later. Wanted to got 18, but needed to see the YSA basketball game. Red Rock Marathon in two weeks.  Felt slow having run for the last two weeks in shorts, but this time needing my long pants. Actually it was slow. That's what I get from a combination enchalada / taco plate at Tres Hombres the night before.

Eastwood loop 53:30 ~ 7.5 mile pace

Neff Canyon trail head, 37 minutes ~ 8.0 pace.

Holladay loop, 1"-2" wet slushy snow with Lisa, John, Burke, Barb.

With Froerer, went up to top of Gilead, back over to Neffs, down to MCC stop sign where we did three sprints, pumping up our already hot legs with lactic acid.  Actually hit the "wall" on the last two sprints. Then, worked our way up MCC to Log Haven where Rosalie pick us up. About 1600' elevation gain across the 10 miles.

Went up Oakridge to top of Gilead, back down and over to Neff's, then home by way of MCC. 53min 30 sec. Not too bad for climbing up about 800 feet.

23 minutes around the loop, trying on the lunaracers which i've not worn since st. george. Felt blister rising on the same right foot instep. Imagination? Do i run in these saturday?

Up around the fee station and back, 18:45. The blister area feels good. Maybe imagined it yesterday. Would like to run in lunaracers, but may opt for the 2140's. I'm not going to stress about this run Saturday. I'm just going to go out and enjoy the course, the weather, scenery, volunteers, and the other runners. I'd only like to get in around 3:35. Not easy on this course. Hoping my last long run of three weeks ago wasn't too long ago.

Drove from SL to Las Vegas, 435 miles and was stiff and tired. Had to run around the parking lot to help loosen up my sore legs. Was feeling a bit nervous from the long rest.

It doesn't get any easier, even after 3 times. Red Rock Canyon marathon climbs 3223 feet in its out-and-back course. My time was 3:39:35. I wanted to beat 3:45, but should have gotten 3:35. My problems were not having enough carbo load dinner. Larry and I took too long looking for eats, wasting the late hour at Appleby's on French Dip and Fish & Chips. I had a bagle with cheese at 4:15, but started getting hungary around mile 11. It wasn't until about mile 17 or more that I had a gel. By the time I hit 21, I was looking for something. One aid station had a power bar, the only one left. Then at mile 22 I ate some cookies, which got me down the mountain.  So 3:39:35 compares with my first time of 3:37++, and last year of 3:42++. Weather was good. At mile 17 there were some wild burrows right next to the road.  Joyce Forierer the race director had the Salvation Army fixing up pancakes and scrambled eggs with hot chocolate. It gets a little crowded though with the 700 half marathoners mingling in and around the 150 marathoners. But it worked out. I'm committed to this race. It's a nice time of year to run in the warm desert sun. 

Three miles slow (very slow) around the block, then later I went 2.3 up to Neff's canyon on my bike, which equates to a run. Especially when it takes 19 minutes on my bike, and 21 when I run. I needed that cross train after the marathon. It's been cold this week. Having run in Vegas, my blood thinned out and I've been sensitive to the cold weather. So, I decided to take it easy and not feel too guilty about sleeping in. I missed both the Tuesday speed work and the Thursday run. Both were cold. I actually drove to the Thursday group, but wasn't dressed warmly enough and turned around.  Wednesday Craig and I were going to run. As I dressed and was waiting in my shoes to head out, he texted me that he wasn't feeling well. So I went back to bed and was not too disappointed.

I went up MCC to Elbow Fork, the last 1.5 mile on icey snow. It was slippery which slowed me down, though I didn't fret about that since I was hurting anyway. I made it to the top in 1:09, and back home in 1:08. That time compares with last year one week after Red Rock marathon. I talked with Ostler for a minute or two as we passed, he comming down while I was running up. Then it started snowing on my way down and the wind blew hard. I was glad to have gotten out running when I did, as I was contemplating going out later this afternoon. Good thing, since it has not stopped snowing since about 11:00 today.

Eastwood loop in 54:30. Felt right. Could have doubled down.

Early morning, up to Elbow Fork. 3 miles on snow. Pulled in just at 2:00:30

Eastwoood loop through Tanner dog park, and up the trails on the foothills.  Late afternoon after a milkshake, does not a good run make.  St. Pat's day. 62 degrees. Took off shirt.

Haven't had the best training over the last two weeks, but I wanted to get at least a 40 miler week, so I went out for the last 11 miles tonight, up millcreek canyon at 10:00. It was great, crescent moon, full sky of stars, cool temps.

Reached top of Gilead in 26:00. Top of Neffs at 34:40.  Home in 51:47  Avg pace ~ 8.6 min/mile.  Started to rain. Temp dropped.

It was a little cooler this morning, as I went out at 6:30 around the loop behind eastwood, and water tanks. I worn leggins, which I didn't really need, and two long sleeve shirts. My time was respectable, considering the clothes, 56:47, or ~ 8:10 min/mile.  Since I can't run Buffalo this Saturday, not with the NCAA sweet 16 games, I've got to plan another long run and go out early.  

I should record this as a RACE, though it wasn't. I entered the Antelope Island 50K, but the time conflicted with my tickets to the Elite 8 basketball NCAA, so I had to make up my own race. My route went up and back Millcreek canyon 3 times to the snow gate, which is 11 miles round, so I cut back my middle loop a mile to make it 31. I had to hide my aid bag, which some dog got into and ate my cookies. Starting out at 5:02 AM, I finished at 10:33 - running clock, for a total 5 hrs 31 min. It was slow, but it included about 20 minutes for changing socks, shedding some clothes (it warmed up from 30 degrees to 40 when the sun came out), and refueling. My route climbed 3,850', compared with 2,500' for Buffalo. The trail is probably a little slower than the road, but the road beats up the legs more. I also don't have the advantage of running along others who help motivate. I had to be my own support. Rosalie was silently encouraging me. She told clients this week why I couldn't work this Saturday, because I was running 31 miles. So I had to do it. I sure started out slow. Not running for three days, and having to fast yesterday for a physical exam cost me a little energy.

This is an equivalent run of 3 miles. Todd and I biked up behind the water  towers, steep climb, accelerated heart rate. In six miles we climbed 600 feet. So 3 miles equivalent is justified.

Eastwood loop, hit the trail to stretch it out. Was stiff from Saturday's 31 miler. Wanted to walk and rest but pushed through it. Finished respectably in 58:30.

I thought I'd go 18 to 20, but there was no way! After my 31 miler last Saturday, I must have thought I could go out and do anything. Wrong. Everything took work, from my lungs to my legs. I'm surprised it only took 1hr 35mn ~8:11 mpm. Could have used a few Tylenols. Plus it was cold and windy, but a snow front is moving in tonight, so I wanted to get the run in before it hit, so I went at 3:00 this afternoon. Guess I'll need to get in a 11 - 13 miler tomorrow or Sunday.

A beautiful Easter Morning run up Millcreek canyon. It had snowed very early, with a slush that froze on the road. There was a section that looked like a giant box of powdered sugar had spilled over.  Lots of deer prints in the frozen slush, and also coyote. They weren't dogs, because no one had been walking, and they disappeared into the mountain. Then running down, the sun came up through a gorgeous blue, its low angle streatching my shadow 30 feet ahead. 1hr 35min.

Ran the "monster", up Oakridge to the top of Gilead (26:05), over to Neffs (35:00) and home (53:00). This was a late afternoon run, after a Wendy's combo meal, and a few bites of my caramel Easter egg. My stomache felt a little fudgy.

Another run up "the Monster". It's a killer hill, but I topped at 26:15 (nothing great but always hard), then to Neff's in 8:30 (typical). However, I finished at 50:39. Don't know where I picked up the extra 2.5 minute, but no complaints. ~8.6 MPM 

Was good to meet up with Thursday group again after nearly two months. Needed the pace on the flat course. About 1:10, which is typical. Joanna is 6 mo's along, still going strong. Burke and Lisa there too. It was actually quite cold, at 32-degrees.

My last "long" before SL next Saturday. I hit the "monster" again, rimming out at 25:30. For some reason I believed my time was going to be a lot faster. NOT!  It's just a kill hill. When I reached Millcreek Canyon, I went up to rattlesnake. By then my legs were a little sore from almost 4 miles of steep up.  After a three minute rest, I embarked on a tempo: I run for 15 minutes up MCC, ending this time just past Millcreek Inn, which is 2 miles ~7.5 mpm. I walked for two minutes uphill, then turned and ran down, finishing back at rattlesnake in 13.5, or ~6.75 mpm. Then I settled down for a "relaxing" run home.  Total elevation gain 2000 ft.  I'm hoping that the "flat" of SL will feel easy and relaxing, so I can get in a groove and just run without crapping out anywhere. Hopefully my "monster" hill workouts will help me run strong up State Street.

Hit the "Monster", with a light rain in the afternoon. Wore the Lunaracer's as a test. Felt great, a little loose going down hill. Times were fast. Top of Gilead in 24:17. Finished in 47:17. I'm hoping I'll have that performance Saturday. Was planning the black sheep speed workout this morning, but awoke to 4" of snow.

Never done this before. I went out 4 miles in my heaviest shoes, Nimbus' at about 13 oz. Then I laced in some bolts (that's right, like 1/2" steel x 5" long bolts) to add another 4.5 oz per shoe. It was awkward for a while, but then they adjusted. I even had to look down to make sure they were still there. If nothing else, it proves the need to be "light on the feet". Train in the heavy's, run in the light's.  Went to water tower and back, 32:00 min.

Excellent weather.  Splits were 55:30 @ 8; 1:52:55 @ 16.  Half was 1:32:10. I knew I was in a little trouble with my knee. Caused me to limp a little, and loose my ~7 m.p.m pace. "Better life through chemistry" Tylenol helped; 1200 mg. Started slowing down 5th east until Liberty Park, then motivated again. A 3:15 was possible if I could just hold ~8 mpm . I came close with 3:16:35. At mile 23, Craig Romrell was willing to pace me up State Street, but I waved him off to help Burke Hills reach his 3:30. He missed it by 45 seconds.

Blisters were a thing, mostly on my right foot, which started to heat up way too early (like around 10 miles). The 5-toe socks were good. Will use them again.  I needed to run more tempo distances to toughen my feet up to "push-off and strike" at that pace. Recreation speed doesn't toughen up the feet.  Need a few 10-15 tempo runs at 7 mpm. 

My half time was 5 minutes faster than last year 2009, yet I finished 2.5 minutes slower overall. I didn't perform so well in the last half. Maybe I went out a little too fast. Should have held back some. Pete Petersen passed me at 17. He can  hold the pace consistently whereas my 2nd half time slows down about 10 minutes. 

Around the block - mixed in some walks to recover after Saturday.

Slow but  necessary to push through the stiffness I still feel from Saturday. Nice cool morning with a little rain.

The stiffness from last Saturday's marathon slowed me down as I attempted a 14 mile run up millcreek canyon this morning. I had to turn around after only 4 miles. But later this evening, I successfully kicked out 7 more miles in 56 minutes and felt much better. I ejoyed watching the sky change colors as the sun went down. Ogden Marathon is in three weeks. I need to focus on tempo runs. 

10 miles, 1hr & 19.5 min. The last 2.5 miles uphill were at ~7.25 pace. I could have kicked in earlier but my right ham string is just too darn tight. It's not all from the marathon, but is a recurring problem that may be related to my patela tendon and screws. The left leg is good. So, it's just one of those things to live with and do the best I can. That caramel cashew shake I had last night did not help me get going this morning.

Started out good, and progressively got slower & slower & slower still. I finished at ~ 7.8 mpm but It honestly felt like a crawl. Shouldn't have eaten that whole big chocolate bar last night. My right leg from the knee to the hip was in pain. Not that it had anything to do with chocolate, but it didn't help.  It snowed! I droped my truck off at the shop for inspection, ran 2 miles to where the Thursday group starts at 6:00 AM, but they had already left. Their time must have changed to 5:45. So I followed the route through holliday, as the full moon poked through large billowy clouds that were still dropping snow. None on the road, but 1 1/2 inches on the lawns and cars, providing some water for the run. So by the time I reached home after 10.8 miles, I climbed 600 feet. 

I ran 4 miles from home to Wasatch Drive and Thunderbird where Craig Romrell was parked. From there we went 11 miles around Monument Park, through research park, into Fort Douglas, back up to the Fort Douglas cemetery. We did a little sight seeing, read some plaques on old monuments and tombstones. Ran down to 15th and 17th, slipped and slid on a muddy trail behind Wasatch Presbyterian. With no way out, we ran back to where we entered and ran steadily up from 15th to 25th east, then over to Craig's truck. It has snowed the last three days and even this morning there were a few flakes among the rain drops.  It was 37 degrees at 8:00 this morning. I'm going to take Ogden a little slower this year. My knee is bothering me more than ususal.

Starting the week off well, with an 11 mile run up and down Millcreek Canyon. The snow is solid on the road above the gate. Last year I was running to elbow fork, 1 1/2 miles above the gate on only small pockets of snow. There was black ice all over the road above Millcreek Inn, at 4 miles. This slowed me down a little, along with the head wind. Hands were cold. It must have been 25 degrees at the gate. Time was 1:32. Pretty typical for a cold morning run.

Black sheep workout at EHS.  Haven't been to this camp for nearly 3 months. Felt good, but took it easy. Straley called it the "revenge of the not so fast". Basically 8x400's, 3x300's, with 1 mile warm up.

The Monster! I was the only one in line at 5:30 to ride the ride to the top, 850'. Time was slow: 27 min to top, 53 total ~ 9 mpm.  Heading to Boise tonight, so won't make a run tomorrow.

I didn't really want to take two days off this week but work allowed no time to run, and it still doesn't. So I made this mornings run count. I went up the Monster, reaching 2.5 miles and 850' climb in 26 minutes, about average. Dropping down and back up the 1 mile to Neff's, with 250' climb in another 8 minutes. That was good. Then down 1.5 miles to Millcreek canyon, got a drink, and ran up to the snow gate. Except there was no snow. Last Monday there was 6" of packed snow. I wanted to run up the road and see where the snow line was but didn't have the time. I finished the run in 2:08. I'm guessing my total gain in elevation to be 2300'. It put some blood in my legs for sure. Though it wasn't necessarily the type of teraine of Ogden marathon next Saturday, I still had fun. And afterall, that's what it is all about.

Want to tone up my feet to the Nike's. They've blistered my feet both marathons I've run them. Back of my legs and glutes have been stiff and sore.

Went for a quick run up to rattlesnake and back. Time up ~ 16:45. Down 13:00. I did it under 30 minutes thanks to the Nike's and cool temperatures.  A climb of about 700 feet.

Another nice run. I wasn't as mentally prepared for this, hence a slower time than last year by 6 minutes. Also 5 minutes slower than Salt Lake Marathon 4 weeks ago, which is more difficult. I erred by not taking any nurishment until the damage was done. I kept waving it off, feeling fine. But between mile 18 - 21, I just couldn't go. I distressed over it, then I got way hungry and realized I was low on fuel. I had a banana at mile 21 and a GU at 22, then started drinking power aid. That sort of brought me back into the game and I slugged it out. I never walked, but did waste a minute looking for something to eat at a table where there was only drink. Putting in my ear buds and listening to music at 21 helped get my mind off the slow down.  Overall a plesant day, but I've been a little more stiff than ususal. Getting up at 3:00 to get to Ogden and catch a bus makes for a long day.

Had to get out sometime after Ogden, and this was the day.

Must have been the masochist in me to break out of my post marathon rest with a 12 miler that climbs about 2000 feet: Up Monster down and back up to Neffs (1150'), down to millcreek, up to water towers (400'), down through Parleys gulch and up to 27th (200'), then around the S-curve and home (250'). 1hr : 36min. Wanted to add another two miles but around 10 miles, I was beat, and barely made it home.

Awoke to run at 6:00, but there was snow on them thar hills. Romrell and I agreed to postpone until later, so by 3:30, we went up Millcreek Canyon, dodging snow between the gate and elbow fork where we turned around. The road was covered with 2" of slushy snow above elbow.  I did fine, until about mile 3 from home, and my right knee hurt too bad. I had to stretch and go slow for a mile, picking up speed the last 2 miles.  Grateful to get back. I need to work on some mid-distance runs with speed.

Under dawns early light; 1:19:32 ~ 7:48 pace Down upland to Melbourne; across to Highland. Up Parleys way and through Country Club area, to 21st, up to Wasatch; across Parleys Canyon and home.

Thursday's group is no more :(  They really moved the pace along. I waddled where I used to sprint. Went through Holiday.

2:29:00 ~ 8:25 pace. Slow, I know, but I'm glad I got this distance in. My weekly mileage has been a little low, so I needed to bring it up to about 40. Maybe next week will be as good, then taper for a week to the marathon. Included in this 17.8 mile run, was the Monster, which is a 12 pmp pace. It was nice and cool. My route went out around 7-eleven, by the old mill, Casto Lane, Wander Lane, Hillside to the S-curve, up to frontage road past Skyline. 

Last Saturday, the snow was so thick and soft above elbow fork I turned around. Today I made it to thousand springs, 2 miles above, running on or crossing about 1/4 mile of snow fields in 2 miles. I turned back because I planned to meet Ryan at elbow. He ran from the gate. We met and I persuaded him to take the pipeline to Burch hollow. His knee gave him great pain. The road is best for him, as he can swing his leg out without bending it so much.

Ran up the Monster, down and back up to neff's, down and back up to the tanks at eastwood, then home in 1:11. Always a joy (not always). But always worth it.

Beautiful morning at 5:30, down past Highland HS, up 21st and across Parleys. 10.25 miles in 1:20:30. Burke and Erik were out on a loop when I returned. The drinking fountain at Parleys is turned on, in memorial of Christine Brimley who died at 37. Erik said she was a regular at the Black Sheep. Complained of stomach illness, and died shortly thereafter of colon cancer.

Ran to the snow gate and back, 1:26:00, but on the way down, Dan Sorenson was running up and I went another mile up the canyon with him. I don't really feel ready for Utah Valley Marathon next Saturday, but I'll try and psych myself up this week.

Easy 3 around the loop. Feeling fine ~ 21 minutes

Tempo up to the Eastwood Water Tanks, ~32 minutes. Getting psyched for Saturday in Rexburg. Planning to slow it down a little, looking for a 3:20 or 3:25. I guess under 3:30 is the real goal, but I'll hit it, I'm sure.

Nice cool morning, a little humid. Met Craig at his place. Ran out Holladay Blvd to the creek, exactly 2 miles. The second mile was timed @ 5:58:28.  Then after a rest we did a reverse split for mile 3 at 5:57:57.  Two six minute miles. That was a good wake-up run.

With a new race director, they've managed to increase the participation in the marathon from about 60 in 2008 to 128 in 2010. The route also changed, making  it a little easier by cutting out the 300' hill at mile 7, and running through Sugar City. This is a long-straight, slightly downhill run without any turns. You get into a nice rythym, but it's nice to have turns, because you can see the runners ahead. I held 5th place the entire way from mile 6 on. My half marathon split time was 1:30:45. I was feeling good and KNEW I could PR at 3:10. The wind was strong, out of the north-north east. We had a little help over our right shoulder running west. Not a lot but enough to stay cool. There were in total, about 4 miles north and 1 mile back east into a the head wind.  My 8 and 16 mile splits were 55 and 1:53. I was pleased, and KNEW 3:10 to 3:15 was possible, beating my 2008 time of 3:18 on a course that was a little easier. The race manual said Hammer Gel at 8, 12, 16, 20 mile marks, with electrolites at every other mile.  I started getting low on energy at 12 and asked for a Gel. "Sorry", they said. But they did have the drink.  As luck would have it, none of the tables had Gel, and none had anything but water to drink. Getting low on energy also made me a little angry at the race director. No one had any Gel. No one.  Twice I hate half a bananna, but I really wanted some quick sugar and there was none to be found.

The fellow who ran 200 yards ahead for 20 miles started to distance me until the hill at 17 miles. Then I started gaining on him. We finished 45 seconds a part. I know that if I had energy, I'd have knocked off a few minutes.  Rosalie and Teresa were at the finish line. I walked right past them and into the coral. I needed to eat. I ate 3 oranges and stuffed a piece of bread. Feeling life return, I then found the race director and expressed my disappointment about the Gel. He was incredulous, and said "I took it out to every station before the race started. They must not know what it was". He left immediately and went out to the stations and got it going for those behind.

I've never slowed down nearly 20 minutes on a second half before. I could have run a better time had things worked out. I should have carried at least one Gel.  I was grateful that I had a bagle and a banana for breakfast. Oh yes, for dinner I went to their expo and had the potato bar. This was a different pre-race meal than I'd had before, and it was good. It gave me a little gas during the night, making it hard to sleep, which may or may not have been related.  I really like this run and plan to do it again. I think they've got the right course, though I miss running by the Temple.

This is first time out since Teton Dam. Black Sheep Tuesday at East High. 4x300; 6x600 alternating with 6x400. Called the 400 appreciation workout, because after doing a 600, we're supposed to "appreciate" the 400. Legs stiff, but my 600's times kept going down, starting ~2:40, ending ~ 2:24. The 400's stayed about the same ~ 1:37. 

Amazingly cold morning for June 17th. I slipped back under the covers, and went this afternoon for a good 4 at 32:32 to the water towers at eastwood.

What a day to run up Millcreek Canyon to the top. No snow on the road, but patches of wet where it had just barely melted. Snow along the shoulders though. I reached the top before the sun, and it wasn't until back at the gate that I saw my shadow. Finished strong, with a time of 2:45:00 not counting about 10 minutes in water breaks and a short rest. Thought I'd hit Elbow by 1:00, but was 1:30 seconds after. It was a full 30 minutes to the top from Elbow, a 10 mpm pace. Overall 92 minutes up, 73 minutes down. Hooraw! 

First full day of summer, and there was a nice chill in the air this morning as I went out for 6 at 6:00 to the top of Gilead via Jupiter and Adonis. Then back and up to Neff's, running down and back twice on the little strip on Parkway.

A little slower ~1:20:56 with a sore right leg, from the knee to the hip. Typical pains to know and love. I guess the absence of pain might mean death, so be a good sport.  Anyway, I went out at 5:20 down to 17th E, through country club (where I saw two women bikers - Joanna?, Lisa?), then up 2100 S. to Wasatch, getting a drink from "Christine Brimley" fountain, and across a very windy (head wind) Parley's gulch.

Down in Cedar City for the Utah Summer Games where the boys are playing basketball. I went out along the benches and main road before sunrise and before the heat, for 1:10. Figured it was maybe 8 miles.

What a rave run! I went out again at 5:30 down main and to the golf course, looking back at the eclipsed full moon which was setting out in the western sky. It was a full moon last night, but was nearly 50-percent eclipsed as I saw it. Running where I went yesterday, I decided to continue on the path and see where it went. I climbed up a ridge where I saw the moon. I turned off my watch and totally admired its beauty. There wasn't any life, not a song bird, but I watched for snakes, scorpions, tarantulas, even cougars because they are in the area. Low and behold, I ran to the road that goes up to Navaho Lake. Wow. That was a run. Then I turned around and ran back. It was totally thrilling.  After that I just wound around through town, by the war memorial, past the university and to the hotel. It took me 2 hours, but I might have gone a little farther than 12. Either way, it was a highlight run for me.

Nice and easy 7 miler up to the Eastwood tanks via the mountain trail.

Black Sheep run from Poperton Park, down 11th ave, around memory grove, around capital, up the steps x 3, down into the grove, ran the stairs x 3, then the hills back to the park.

1:24 which is a little slower than normal, but having worked out on hills yesterday with black sheep, I cramped up some and struggled. This is good, however, as it tested my metel to push along. It's nice listening to KBYU classical music while running. This is the end of the first six months of the year, and exactly half of the total days in the year.  Today's run brings my year-to-date mileage at 941.

Rabbit!  Let the second half of the year begin. Went out a little later than usual, and put the sun behind the mountain as I climbed up to the top of Gilead. The usual monster run, 52:00. Legs felt heavy from Tuesday's black sheep, and still a little weary from yesterday's dehydration. Looking to go 20 Saturday up Millcreek Canyon.

The monster in the heat, 3:00 afternoon in 48:50. Being July 3, had to do the family thing this morning early.

Top of Millcreek canyon, 2:49:52. Left calf cramped going up so I had to stretch out. Then running down, the pounding hurt my right thigh and knee. So considering those ailments, I'm happy with my time. I hit elbow fork at 1:03.  Top of canyon at 1:36. Back at elbow at 2:02. There were a lot of bikers, probably 100 on this holiday Monday, the 5th of July. Temperatures were cool, but running down I took off my shirt. 

A windy morning, gusting to about 30 mph. Looped along 20th east and through Country Club wtihout going down to 17th East. THis shortened my route 1.25 miles, but then I made up .25 of it by running up Redondo and over to Foothill. It felt about 1 mile shorter, but the wind made it harder. Total time 1:16 ~ 8.2 mpm for 9.25 miles. Later this afternoon went out for three and felt stiff. I'm hoping for another 20 up Millcreek this Saturday. It was so calm and beautiful last Monday, with many bikers and people on picnics.

Left at 5:10 to run up Millcreek canyon. Stars were out for a few minutes, then the sky started to lighten. Had to stop and walk with a sore left ankle, which cleared up after 10 minutes. It seems to do this when I've taken two days off running. But I slowed, and hit Elbow at 1:06, top at 1:38, and was going for a 2:50 again when I saw Kent Landvatter just below Thousand Springs. I turned around and together we ran up to the top, another 1.25, then down together to the gate. He's typically just a little slower than me, and this morning he had some foot pains. But we ran at an 8 mpm pace, which was fine. When I stopped to talk with Steve Ostler at the gate, Kent went ahead. By the time I hit the road again, Kent must have been .25 miles down the road, and it took me 3 miles running at 6.5 mpm pace to catch him. So I got a good dowhhill tempo run .

It's too hot to run at 5:00 in the afternoon like I did today. I had to stop 5 or 6 times in the shade to cool, if I can call it that. Running along the foothills, I was watching for snakes. But instead I startled dozens of quail, grouse, and doves, all hanging out in various shady areas. Then I quenched in the kids summer swimming pool and the little dog joined me.

Black sheep at East High track. Ladders: 3x400; 2x800; 1x1200; 2x800; 3x400, with 200 in between, plus 1.25 warm up and cool down. My time picked up on the last set of 400's, at 1:33 down to 1:26. 800's were in the 3:10 range. 1200 was at 4:40.

Ran around the old Thursday route from home, wtih Burke & Erik. Lots of walkers, runners along Wander Lane. It was okay. We pushed the pace a little, hitting 9.2 (from Erik's) at 71 minutes, ~ 7.5 mpm. Getting ready for Des News next Saturday, and trying to figure how to train this Saturday. Maybe a long downhill run such as from Elbow or from Top of Canyon. That's always nice. There is a two mile uphill on the course, but I've trained all year for hills. Downhill has been okay too, but if my quads aren't strong, I can hurt my knee. Plus it's been hot and a top of canyon run would be chilling.

Along 17th to Highland high, up Parleys, accross the canyon, back home in 1:17:00, ~ 7.5 mpm. I tried to put down a VO2 interval for 11 minutes, as recommended by Amby, but only got 1.6 miles, or 6:47 pace, which is a little slow for VO2 but faster than lactate threshold. So, whatever. It was a good stretch anyway. Didn't want to crash my calf.

Once around Sugarhouse Park ~ 1.25; 2x400 warm ups. 8x800 with 200 rest between. I cut out on two 800's to stretch my left achelies which was very stubborn, causing me some concern for Saturday's marathon. I kept my speed down as the tendon tightened up. Times averaged between 3:30 to 3:12. There were several people today, including a couple new faces.

If any of my fellow blogers who ran this race wonder who is this "Bern", I was the one running with a cast on my right arm. The radius snapped in two Wednesday at a job site, and the orthopedic said running a marathon in 2 days is stupid, stupid, and it may not heal. But he doesn't understand that running is more addicting than those narcotics he gave me for pain, and I had to lace em up and go.  The last 5 miles, my legs hurt more than my arm.

A warm-up walk with the family at McCall, Idaho.

Took an hour and 6 but got in my first run since Des News. Went up to the basalt cliffs up Ponderosa State Park at McCall, Idaho. Fantastic run. Broken right arm is driving me crazy. How much longer or this cast...4 1/2 weeks?  Ugggg

Ran the Monster w/ cast. Was good just to get out and I needed some hills. Time of 55 minutes wasn't bad all things considered.

With my arm in a cast, knowing I'm going in for surgery tomorrow, I should have stretched out my run for a few miles, maybe gone 10 or 11. Stayed around the hood, up into the eastwood area

Feeling okay two days after surgery, I run the monster and do fine. Weighing myself afterwards at 173. I didn't loose any weight in the hospital, they kept me hydrated with an IV. The lortab's dry me out. My nose, mouth, and bowels are dry. I urinate often through the night, and keep drinking a lot.

I ran to the top of millcreek canyon on this nice and rather cool saturday morning, leaving home at 7:20. I feel a little weak, and think about turning around 1 mile from the top, but there was a young woman parked at Alexander Basin trailhead who took off running to the top, so I caught up and we talked a little. Time was good. I made elbow at 1:02:30, then up and back to elbow in one hour. I'm slowing down major as I run out of gas. By the next mile, I'm very dizzy and can hardly stand. I lay down on a bridge abutment and wait for Rosalie. She picks me up 10 minutes later. As soon as I'm in the kitchen, I drink straight from the Log Cabin syrup bottle, eat some pancakes, drink milk, and refuel.  Then I weigh myself at 164.2. Wow. Between Friday morning and Saturday morning, I'm down 9 lbs. No wonder I felt so weak.  But it was a good run, preping me for the Park City in 2 weeks.

Ran up in the foothills of eastwood for the typical 7 loop, in 55 minutes. Arm is tingling, and I worry a little bit about nerve damage. I'm hoping I can hold on for 26 miles within 4 hours on Park City in 2 weeks. I'm sticking to a basic schedule of tapering. Nothing too fancy or fast.  Weighed in at 166. 

A rare evening run, leaving home around 8:00, for a 1:20 hr:min run around the country club and parleys. Took a long time to fall asleep though. I'm not used to running in the evenings. Sundown slowed me down. Woried about falling with my broken arm still in a brace. I'm also a little bit concerned about Park City, though I'm just going to have to slow down, not having had the training I wanted. Oh well. So what.

Brisk 4 this morning before my arm splint was removed.

Autumn felt like it was rounding the corner this morning, with temp's at 44-degrees near the top of Millcreek canyon. Ran to Burke's, met he and David for an excellent run. Most refreshing, and not so much traffic as last Saturday. From Hillside, the run is 11 miles and about 3,300 feet. From 3100 east, we made Elbow in 1:01 (awesome), and 30 min's to the top from Elbow. Caught a ride back down at Alexander Basin.

Tenderizing my feet in the Lunaracers, going 2.7 round trip up to the fee station. Just working to keep my cardio alive this last week before PC marathon. I'm thinking about not taking a watch, and just going on instinct.

Round trip to the fee station and back, brisk. I'm not using my watch, and may not take it on the PC marathon this Saturday.

Up Millcreek to the first bridge and back. Toes rub in these Lunaracers. Not sure what to wear Saturday.

Didn't really know what to expect with my broken arm and not feeling that well. I believed I could run 3:30 if I felt well, but realized 3:45 was more likely considering my last month. I had the arm re-broken and a plate with 9 screws surgically installed just 2 weeks and 2 days earlier. I didn't even take a watch. I just wanted to run by how I felt, not by the clock. Though not certain, I think I hit the 13 mile point sometime around 1:40, suggesting that the last half really wore me down. I ran steadily to mile 17, then at the aid station, I had to stop and the volunteer suggested I sit down. I ran to the top of 8th, then walked, ran and walked. It got warm, and the head 10 mph wind up the rail trail from mile 7 to about 13 was taxing, but it helped me cool. I think I've had a feaver for the last week, maybe a mild infection. The head wind helped keep me dry.  Running down through PC my tank top was soaking wet. I took it off and got showered by every aid station that had a water sprayer.  Ahhh - relief.

As slow as I was running down the foot path and to the barn, I'm surprised not so many people passed me. And I knew I'd slowed down a lot. But once I hit the meadow lands, I felt better. This was much cooler, in the shade and by a stream, with lush wetland vegetation, and also knowing the end was only 4 miles.  I ran well, stopping only once to get sprayed again, and looking back at who was behind me. Not that I cared, I just wanted to see if anyone looked familiar.  Ok, so I weighed 171.0 on Friday night before bed.  After 3 bottles of chocolate milk on the way home, I weighed 164.0.  And I drank a lot, never ever passing up water on this run, and twice filling up at least twice. Temperature was 55 at the start, 76 at the end.

Loop around the hood.

Loop around the hood

Ran the monster in 27. Then the circuit at 50:40

Up around eastwood and along foothills.

Up millcreek canyon to the gate. 1:27.  Still tired from last Saturday, and even from just the summer. Can't seem to get going.

A stroll up to eastwood tanks and back. Rained and cool.

An easy run to test the new shoes.

I had much too fast 1/2 split @1:28:36, but with the only drop in elevation, 1400', coming in the first half, I needed to bank a few minutes. I knew I'd slow down in the second half. My only real goal was to reach the 10K runners before they started, which I did with 3 minutes to spare. There at the 10K start my wife and three sons were waiting to start.  My boys commented afterwards how stiff legged I run; pushing off with my left leg and hitting hard with my right. Rosalie said she could see it was me running toward them by how awkward I held myself, the way I held my right arm stiff. I broke my arm four weeks ago and still find it hard to swing.  And my right leg never extends fully due to two screws in my knee. My right stride is 5" shorter than my left.  What can I say...? If I had two good legs I could break 3 hours again. Mayby that won't ever happen again.

The last two miles were good. I could have kept up this pace for another mile after the finish. That's what I wanted, to feel like there was still more to give. At 52 years old and with permanent injuries, I'm happy with the run. Nice too coming two weeks after Park City, where I ran 3:45. I knew I had to do better.  Park City was a little delusional for me this year, 2 weeks after a steel plate and screws into my right arm. I didn't even care to know the clock. Didn't take a watch. At Pocatello, however, I checked it nearly every mile or two, something I rarely do.

Lessons learned: keep the half pace at or a little above 1:30.

A slow run / walk, trying to stretch out the legs.

I was able to run 3 around the S-curve loop without walking.

Feeling better but still stiff and a little slow. Hit the tanks at Eastwood and around to stretch it to 5.

Went for an 11 mile bike ride with Ryan. Pushed it hard. I'll call it a 5 mile equivalent run. It took us about 50 minutes.

Feeling back on my feet after Pocatello. Got out at 6:00 AM for the run to Sugarhouse and up through Parleys. Good time: 1:20:12. Still a little sore.

This run is to lookout up rattlesnake. The snake climbs about 600 feet in 1/2 mile. Todd rode his bike. I made it in 39:34, which is pretty good. I slowed going down, in 34 minutes.

Tried to not go running this morning, but had a desire and needed to oblige. After the run up rattlesnake last night, I was still feeling like some hills, so I ran the monster, in 53 minutes, hitting the top at 27:30.

Slow going from the start. Down around Gepetto's in Holladay. Cut it short 3 miles due to the slow and stiffness I felt in my legs. I was glad to get out though.

Nice and easy up to elbow fork in 1:06 with a head wind. Then I got onto the trail that leads to Terraces, which was longer than I remember 30 years ago. It probably took me 45 mintues to get back to the gate, whereas I can run down the road to the gate in 12 minutes. Maybe it was longer than an extra mile, but I'm counting it as an added mile.  Then home. Ryan and Wesley were at the gate on their bikes. I caught up with a woman and her dog, and we ran together for a few miles. She's Mike Dunn's sister-in-law, who was attacked by a griz at Jackson Hole. She ascented the peak last week. Recommends it to anyone.  Then I reset my watch at the gate and ran home in 41 minutes.

This was a warm afternoon run, up to the Lookout at front of Mt. Granduer. Only one person on the trail this time, so it was peaceful. Hit the lookout at 38:32. And back down in 35:30. What an awsome run. Want to do it again and again, in afternoon when the sun is setting. 

After dropping off the car at the mechanics, I ran up and north to 13th South, and along Wasatch Drive across Parleys. I felt sore from my climb to lookout.

A new Thursday group, with Burke, Lee and Kim, and Lee's dog Casper.

A run north on 23rd, up to and through Tanner Park, above Eastwood, up Milcreek and down. Feeling refreshed from Pocatello marathon. Felt like I could run the route again without problem.

An afternoon run up the monster, and return, in 50:15 (good time!) Top of Gilead was 25:10. Sweet run. I didn't feel like I'd pushed that hard. Hopefully this is a good omen for St. George on Sat.

With high councilman Craig Romrell. We did our typical run on Wednesday before a Saturday marathon. Starting at his pad in holiday, 1 mile warm up, stop and stretch. Then a timed 1-mile run out to Cotton Bottom, in 6:20.  Retun with a negative split of 5:53 for the mile. Craig pulled away going up the hill and finished 10 seconds ahead.  Then a mile cool down jog. Used the DS trainers. They feel good.

Nice day, too warm. Ran without shirt from the beginning. Was even perspiring standing in line to start. Feet felt fine. Some technical mistakes, like not taking my advil until 15 miles. Psorias and hip flexor would have been better had I taken it at mile 5, as was my plan. Thought I might get under 3:10, but modified goal as the great ball of fire rose in the east. Passed Greg Randall and Matt Dalton at about mile 5. Greg fnished 2 minutes behind me. Passed Craig Romrell at mile 8. Thought he was tanked, but he said after his 3:21 finish that at mile 18, I was only 50 yards ahead. This marathon is not as easy as it looks on paper. There's a 300 foot climb from mile 7 to 11, then it levels out to mile 14. After that it's mostly down, but the elevation chart doesn't show the up at mile 16 to Ledges, or some others. It's just too warm for me.   Ran hard at the last 2 miles to keep it under 3:11, which I barely did. Last year I hit 3:10:01. So I'm 50 seconds slower this year.  This 5 hour energy drink doesn't work. I don't like it really. 

Took me 31 minutes to run 3 miles.

Thursday group with John, Burke, and Kim. Went Tanner Park. Could barely keep up my legs were still stiff, but felt better toward the end.

Up to the snow gate at Upper Box Elder. Not bad time (1:33) for a week after St. George. Saw Oster on his bike.

Did the nice loop around the Country Club golf course, up and across Parleys Crossing. Surprised to hit 1:19:52. Then we packed it up and my sons and I drove to Jackson Hole where we spent two nights, riding mountain bikes.

Nice morning run up to Elbow Fork, then down the pipeline. Wasn't in any hurry. Had my tunes and carried some drink. 1:06 to Elbow; 1:33 total trip. Colors were awsome: pink, red, and gold.

Monday afternoon in Idaho Falls. Before leaving for home, went up a road east of Ammon into the foothills where there are not trees, and 200 wind turbines. Parked the truck and ran on a dirt road called Eagle Pass. It circled back to the main road which then lead back to my truck. Total time was 51 minutes, which was a killer run. Made my 4 hour drive home delightful, feeling affects of endorphins, and listening to the world series.

A good afternoon run up monster (25:30), then to Neffs and Millcreek canyon. Before turning home I ran 1/2 mile up to the fee station. Colors were awsome, which was my motivation, along with not having made it to the black sheep speed work this morning. This week is busy with work, so I need to run when time permits. Otherwise I might go crazy.

Trip aroud Tanner's park with Burke and co.

Up into Eastwood running under an overcast sky.

Millcreek canyon to the top. The storm hit before I finished, and during the last 3 miles I was soaking wet. I saw Dave Bettinson, Steve Ostler, Kent Landvatter, Tarra Mckee - Paula Hein - Gloria Hunter. Then at the top was Kathleen Rich who parked her car there yesterday and ran down. John was there jump starting the battery. I made it to the top in 1:36 though I stopped my watch to talk with Ostler and Landvatter, and again getting a drink. Elbow was reached in 1:03:5  On the way down there was the U. of U ski team practicing on their skates, and running trails. Evan and Emily Romrell ran the pipeline and came out at Burch Hollow, just behind me. I ran a mile down with Emiliy as it started to rain. Rosalie got worried I'd been gone so long and drove up. She found me just below mile 3, but I waved her off and finished my run in 2:49. However, this was the running time. I probably had 30 minutes of rest and conversation.

Man it snowed very early this morning. But even so, this afternoon was nice, and I ran to the top lookout at Grandeur. Slipping and sliding for much of the run up rattlesnake, it was beautiful to see bows with leaves and snow folding over the trail. It was like running underneath arches at times. 

A run up monster, down to neffs, and home. Hit Lang's at 26:00, a little slower but stronger. Nice and cool today. It snowed two inches this morning. I met Charlene Lang driving up to her mailbox. We talked for a few minutes. Surprising how young she is, and beautiful. Alan, her husband, has got a new company, Lang Equipment.

Thursday's group is hanging together, with Burke, Lee, Kim, and I as a core. Jasper came along again, and he's enjoying the cool weather.

Had to get in a run before donating blood tonight, since I might not feel like it tomorrow. Went the 10.2 mile loop around highland high, but ran the outskirts of sugarhouse park, adding 1.9 miles. Then did an extra  .75 up above the Wasatch Drive, and down Thunderbird.

At 3:00, Rosalie said a storm was supposed to hit at 4:00. So I jumped into my gear and ran out the door, heading to the look-out. Halfway up rattlesnake gulch, it started to rain. Not much but then there was thunder and some lightning. I pursued. When I reached the top of the gulch and got on the trail, it started to rain. I thought, I'll run for only a minute or two then turn around. But the rain got stronger, heavier, and the wind picked up, and with the storm, I fought on, determined to reach the end. I did and I was jumping across puddles. Coming back was cold. I was soaked to the bone, and it was on the verge of snow. When I reached the canyon road, my shoe laces were so heavy with water they both came untied. People in their cars must have thought I was crazy. I halfway hoped someone would offer me a ride, but I would have declined because I was soaking wet.  The rain slowed down a little and I made it back.  Ahhh - a hot shower, just in time for the Utes football game against Air Force.

Ran the loop around highland high backwards, starting across Parleys crossing. Took about 1:24, which was okay.

The loop around eastwood, but this time went on the trail. A nice run in the afternoon sunset.

Intended to run to top of millcreek canyon. Left at 6:10. It didn't start to get light until elbow fork, and the sky started to turn azure. Around Clover Springs, the road was very slippery, then it got more so, and icy with snow. I thought about turning around right then, but all of a sudden it cleared entirely for a 200 yard stretch just past Alexander basin. By the time I reached K-springs, I was out of time and it was way too slippery. Turned around. Talked with Kent Landvatter, Steve Ostler, and saw Scott Stein and Greg Randall on their bikes.

A casual run up monster in 28:10, then back home at 57. Not too rushed, but feeling heavy. Has been cold and snowed. Got to get myself into the cold weather gear.

An early morning run with Burke and Kim through Tanner's Park.

Went up Parkview to Neff's. Haven't run this direction for a while. Time 41 minutes.

With the old Nimbus shoes, I went up monster to neff's to millcreek, then up to Millcreek in and home. Wanted to get to the gate, but had enough. It was lightly snowing.

Monster in 49:49. Hit the top at 25:45. Good pace, no music. Listened to the breaths and footfalls.

The loop to eastwood, by way of the trails on Grandeur as the sun had gone down and the lights from the city illuminated the early dusk.  Seemed like I ran fast, but it was 59:49. Not bad.

A holladay run out along the west side of the freeway to about Casto, then back along Wander Lane. Was cold.

Venus was hugh in the east sky this morning and Mars in the west. We ran our route through Tanner park. Not as cold as yesterday. About 36-degrees.

Ran the monster route. Took my time. Some illness going around and this may be affecting me.

Up around eastwood and down Palisade. Watched as the snow front hit the valley, and within 4 hours of returning, there was already 6 inches of snow.

Monster run. A cold front  hit last Saturday night and lasted through the week. Wednesday night was another cold front, dropping a few inches of snow, with 30 MPH wind, and temps down to 4-degrees. After the sun rose I ran the Monster, having taken the week off. It felt good to get out again, but I've also enjoyed the week of relaxation.

Up Millcreek Canyon to the snow gate. Met Liz, the walk-far-with-dogs woman.

Blacksheep workout, from starbucks to Bonneville golf, then ropping around 9 holes on the golf course in 12+ inches of very light snow, with temperatures at 15-degrees. What fun.

The monster run with four dead ends on Covecrest, Mathews, Abinidi, Zarahemla, adding .53, .50, .60, & .80 miles respectively.  First time: 1:11:43.

Evening run around Eastwood, listening to Christmas music and looking at the lights.

Monster "E" with the dead ends on Crestview (.5), Mathews (.53), Abinadi (.60), Zarahemla (.8). Met Ray Clawson, a developer who lives at the top of Zarahemla.

Time to top of Gilead was 46:10. Total time 1:08:30.

Savor the hills with the black sheep. Ran in shorts, 37-degrees. Started at Gilmer and 11th, ran to Foothill. Then across Foothill and did a couple steep hill sprints.

The loop through Tanner park with Burke and Kim. Stretched it out a little by running down to Erik's and back. About 7. Ran in shorts.

Drove up to Boise Friday morning, then over to Rexburg in afternoon/evening. Got a hotel, and was alone the entire day with Rosalie and Teresa in SLC. So, I went running...and..running...and...running.  In the morning at about 8:00, I picked up Ryan from Jackie's, and ran out to Sugar City cemetery, where he turned around. I kept going, up 3000 E. to the top (that's a long hill). Met a 20 year old girl in the middle of her 10 miler, so we ran back into town together, stopping where I stashed some gatorade, which was slushy cold and delicious. Her name was Kelsey. Once to the hotel, that was a 14.8 miler.  I was content with this, but got bored, so later I went out again. It was raining/snowing, and I had my tunes. Listening to Prairie Home Companion, I went out to get my first stash of Gatorade, which was about 6 out. I was famished, and barely made it back to Nygaards. All day, all I had had was a cup of hot chocolate in the morning, a bite of a chicken pot pie (awful) at KFC, and a coke. Once at Nygaards, I ate three oranges, a cup of OJ, and several handfull's of cashews. That got me home again, which was very cold. I sat in the hot tub to thaw, then watched television until Rosalie arrived, at about midnight.

Monster in good time. Hit the summit at 26:20, and finished at 49:00

Black sheep at Sugarhouse Park. Ran the loop, then did 4x hills at three hills, and 2x hills on the last one.

16-degrees and nothing but clear sky at 5:45 AM. No clouds. It's going to be one of those magnificent days. Met Burke and Kim. I peeled off when they wanted to stay low. I needed hills, and the beauty of the mountain side.

Run to elbow fork. The 1.5 miles above the gate were slow going, as it snowed about 3" during the night, and it was slippery and soft. Skiers were out, but hadn't packed it down.

Got a little stomach flu Sunday night that kept me from Tuesday's black sheep workout. Then we left for St. George to the Las Vegas bowl. Wednesday morning, with continual rain, Craig Romrell, his girlfriend Grace, and I ran Snow Canyon and back, for 8 miles. The river had washed over the road and trail, closing the road to traffic. We took off our shoes each way, and ran through the river which was about 12" deep. I took a few pictures. Lots of fun, wet and cold.

After driving all morning from St. George, I had dead legs. Needing to get them worked up, I went 6.2 through the Parley's gulch. It is very foggy, which adds to the mistique, and being tomorrow is Christmas eve.

Monster E, on Christmas Eve. Took my time and was a little cold.

Had a nice Christmas day run up Millcreek canyon for 11.

Black sheep morning, hill workout in indian hills. Jeff Staley was there. John not. Also Rob Murphy, who was 2nd in Pocatello half, and a 2:47 marathoner. He's 46 and teaches at Alta.

Coldish (15-degrees) with 3-5" snow on road, and snowing. Met Burke and Lee and ?? and ?? (two other females) and ran a nice route to Parleys, but didn't take the trail, as I'd have liked. May do that tomorrow or Saturday (New Years Day).