Trails!

Happy New Year!

The options were sleep in and try and get rid of this cold I ahve had for 3 weeks or get outside and enjoy the outdoors.  Guess what one won?  I can't resist a Saturday on a Wednesday.  Today I went up Providence Canyon with the hope of making it to Logan Peak.  I failed once again.  The snow was just too deep up high and I couldn't go very fast at all.  I made it about a mile past Providence 'Lake'.  The weather was gorgeous up top.  Sunny and windy and cold.  Things went well until I got back to the truck and discovered I had dropped a glove on the trail.  I took them off about a mile up the trail and tucked them in my waistband so I knew that it would only be an extra 2 miles to go get it.  Bummer.  I found it about 3/4 of a mile from the truck.  Crisis averted.

T-3:30 (15.5) 145 ave hr 4100' vert

Decided to let the body heal (novel idea) from my Flu/cold.

Instead of running I made a short list of highlights/lowlights of 2013 - 

Highlights - 
Snowshoe hike up Little Baldy and Temple Baldy (nearly froze to death)
Logan Peak Win (always nice to win!)
Bear 100 (I didn't end up in the hospital this time!)
Zion Traverse (incredible scenery, a must-do run)
Peak Baggin (21 unique peaks bagged this year)
High Creek to Green Canyon linkup (epic long run!)
Wind Rivers (backpacking/sick/long run/lost scout)
Bryce Canyon (Under the rim trail - scenic!)

Lowlights - 
Winter Inversion running (January stinks)
ITB pain in Feb
Dodgeball Injury (don't ask)
Sick at Speedgoat (and El Vaquero Loco)
More winter running...

In all, a great year!

PM: Feeling better.  Not all better but enough to get out and enjoy some sunshine.  I went up to Green and first went cross-country skiing.  This time I went all the way to the Yurt.  Even passed some people.  It was a popular to ski.  On the way down I passed some stupid guys on horses.  Messed up the trails pretty bad.  Jerks.

T-1:43 (127 ave hr) 1000' vert

After skiing I put on the microspikes and went back up for 5 miles (2.5 each way).  Awesome to get out even if there were giant pot holes in the trail now.

T-43:00 (151 ave hr) 650' vert

5 miles at 12% grade.  Didn't think running in -2 degree weather would help my sickness.  It is getting better though.  My left ear is no longer plugged.  

T-1:23 (16:30) 3000' vert

Treadmill @ 12% 

53 mins 1250' vert

Green Canyon with Mike  

The 2-3 inches of fresh snow made the run a bit harder than normal but I still enjoyed it.  We saw the 50cc motorbike with 8 inch wide tires out grooming the trail.  That made it much nicer and about 1 min per mile faster.  Thanks buddy!

T-1:59 (9:50) 1500' vert 151 ave hr

AM: Cross Country Ski around Logan River Golf Course.  Conditions were rough as the icy ground had a fresh layer of 1" of power to hide the dangers.  Took it easy as a result plus I was tired from last nights run.

T-1:01 (124 ave hr) 

Providence Trail - 

I was hoping the trail had been ridden by the fat tire bikes but I didn't get lucky.  I was breaking trail the whole way.  Pretty slow.  Nice morning though.  32 and light snow.

T-1:09 (9:50) 1250' vert 154 ave hr

Long Road Run with Mike - 

Trails are a mess so we went for a road run.  I took Mike on a tour of River Heights,Providence, Millville and turned around on Hollow Road.  We made sure to go up the biggest hills.  The second half was a pure sufferfest.  The sun came out and things warmed up to 50 degrees.  I was cooking in my tights.  Should'a worn shorts.

1 mile while waiting for Mike then 20 together.  Awesome workout, totally dead now.

T-2:44 (7:48) 160 ave hr 1500' vert

Providence Canyon Trail 8 - 

Trail was in great shape. The rain and warm weather compacted the snow plus the bikes have been on it to smooth it out.  Only an inch or so of powder on top.  I like the new trail section on the upper mile.  It is now further from the road and feels more secluded.  Fewer switchbacks too.

T-1:13 (9:05) 1600' vert 155 ave hr

Providence Star 10 -

T-1:16 (7:35) 750' vert 150 ave hr

Green Canyon - 

The trail was in much nicer shape than last week when I ran this course.  The only bummer was there were fresh horse tracks (again) on the middle third of the trail which made things tricky.  Careful or you will twist an ankle.

T-1:45:30 (8:49) 1500' vert 150 ave hr

Providence hills loop 8.5

Nice and easy today.  Typical tired run.  Kept the HR lower than 150 for all but 1 hill.

T-1:08 (8:00) 500' vert 148 ave

Providence Canyon Trail - 

Trail was buttery smooth!

T-1:14 (9:13) 1500' vert 151 ave hr

Providence Trail Repeats (3) - 

First lap (6 miles) was supposed to be easy, keeping my HR at 150. Time: 59:42

Second lap goal was 155 or lower. Time wasn't much faster due to tiredness.  Time: 58:41

Third lap goal was go as hard as possible, tired legs permitting.  HR was in 160's Time: 52:09

Total time: 2:50 (9:31) 3850' vert 153 ave HR

Providence Canyon Trail (again) - 

Escaped the dirty air.  Pretended I was cool and lived up on the bench and could run up the canyon from my house.  Only, I had to drive to my pretend house first before starting my run.

T-1:11 1500' vert 150 ave hr

Mendon Deep Canyon - 

Attempted a trail run that I figured would quite tough in the winter.  Deep Canyon.  I started from Downtown Mendon in 5 degree weather.  Climbed the approach road since I figured the trail would be rough.  It sure was rough.  I only made it 3/4 mile up the actual trail before aborting.  Icy snow with sugary powder under it.  Impossible.  Ended up running on a random dirt road nearby to get more miles.

T-1:20 10:00 1650' vert 143 ave hr

Trail (i.e. snow) run with Joe - 

Its true, joe is alive!  He was sick for a week and avoiding me for a few weeks before that (or something).  Today we went up Dry canyon a few miles then bailed and headed over to Providence Canyon via deer fence for a mile before he headed back.  I kept going up the canyon for a bit more to get more miles.  Who can resist a buffed out snow trail?  Not me!

T-2:13:30 (9:30) 3000' vert 150 ave hr

CC Ski day today at lunch.  I needed an easy day today.

T-36:10 450' vert

Week 5 of Sinus Infection - 

Decided to FINALLY get it diagnosed properly (sinusitis) and get on antibiotics.  I sure am stubborn.  It took me 5 weeks of off and on sick to finally go into the doc.  Took Friday/Sat/Sun off from running.  I will have to see how I feel monday...

Feeling better!  Ran/hiked on the treadmill in the evening.  30 mins @ 12% grade 

Lunch: 2.5 miles on Green Canyon face hike - 40 mins

PM: Snowshoe with the scouts.  We went up Jardine Juniper trail then headed off trail for some sinking into sugary powder fun.  

Providence Hills - 

Got out before the rain and snow hit.  Good run.  Hit a few strava segments hard.

1:02 (7:19) 500' vert

10 miles on Green Canyon Trail - 

Great evening to be on the trails.  It was a balmy 34 degrees!

T-1:33 151 ave hr, 1200' vert

Providence Canyon Trail - 

Legs were dead.  Kept the pace easy

T-1:17 148 ave hr 1500' vert

Snowshoe Hike up to (nearly) Logan Peak - 

Joe and I braved the storm and headed up the mountain.  All was well (other than being tired) until we hit the ridge.  Insane winds and blinding snow froze us out and we turned back before making it to the peak.  We made it to 9400'.  Only a few hundred vertical feet short but about a mile exposed on the ridge.  I value my fingers too much to push my luck.  We had a blast coming down in our snowshoes.  Conditions were perfect for flying straight down the hill.  Only had a few crashes.  Very hard earned 9 miles today.

T-2:48 (19:00) 4250' vert 139 ave hr

Providence Canyon Trail (from a bit closer to home, just a bit) - 9.5

T- 1:21:40 (8:35) 1750' vert 151 ave hr

Celebrated my lucky winning lottery ticket (into Wasatch 100) by doing a typical training run.  Wow, what a celebration!  I am actually pretty pumped though to be able to run Wasatch.  I haven't run a step of the first 52 miles so I will be making that priority this summer to recon it.  This year the plan is to run Wasatch with Mike and Joe pacing then recover in time to pace one of them at the Bear.  Probably going to be Joe.  I owe him for 2 pacings.  Gonna be a SWEET year!

USU Campus loop -

Super easy miles on about an inch of snow.  Slick conditions and my body couldn't get going so I kept it pretty chill.  

T-1:23 (8:13) 350' vert 140 ave hr

Green Canyon with Mike - 

Fresh powder and more falling made this run a bit slower than normal.  It's good though to get more snow, we are still below average on the year.  Looks like lots of snow for the next few days...

T-1:44 (10:20) 1250' vert  

60 Mins on exercize bike.  Wasn't worth wading through 5 inches of snow on the roads.

Lunch: 2 miles up the Green Canyon face.  I was breaking trail through the shin, then knee then thigh deep snow.  Good workout.

T-40 mins 1200' vert

Longish run - 

Battled the snow and slush covered ice up to Providence Canyon.  I headed up the trail for about 1.5 miles (to the bridge).  I was breaking trail again today.  It started out as ankle deep snow then moved up to mid shin.  It was wet, heavy stuff today.  Headed back down and tried to run on Deer fence over to Millville.  That was a disaster.  Crazy deep/slick snow made it impossible to get moving.  Was hiking at regular 8 min/mile effort but was hardly moving.  I took the roads home from Millville.  What a messy week of snowstorms.

T-2:37 (9:50) 1700' vert 149 ave hr.

Providence Star 10 - 

Enjoyed running on a quarter inch of snow on the road.  Nice and soft.  It was a near whiteout when I left my house so I over-dressed.  Good thing it stopped snowing halfway through my run so I could practice my running in heat technique.

T-1:15 (7:30) 750' vert 156 ave

Temple - Canal Trail - Bailed due to icy trail - USU campus - First Dam - Canyon Road - Temple

Just kind of cruised around.  Not too hard, not too easy.

T-1:20 (7:35) 148 ave 400' vert

Providence Canyon Trail 10 - 

Was doing fine until the downhills killed my knee.  My kneecap is inflamed and hurt again.  I has been hurting more and more everyday this week.  Today it got pretty bad, enough to make me slow way down.  Guess I will have some more downtime.  Bummer.

T-1:31:30 (9:05) 1650' vert 148 ave hr

Taking it easy today and decided to go for a cross-country ski instead of running.  I think it was a good choice to let the knee heal up.  It didn't hurt much today.  

Mike joined me today for a tour of green via the skiis.  Conditions were pretty crappy.  Very spring-like.  Sloppy and slushy with big puddles.  That made things pretty fast for the way up (grippy) but horrible for the way down (grippy).  Oh well, beats running on a treadmill or something like that...

T-1:37 (7.5 miles) 1000' vert

Real easy and flat 9 mile run today.  Within the first mile, my kneecap started to hurt but didn't get any worse.  Didn't really affect me so I kept going.  Its kind of sore now though.  Still gonna have to take it easy to let it heal.  Speed and hills hurts it.

T-1:15 (8:27) 138 ave hr

4 miles around the neighborhoods - easy pace (31 mins)

6 miles on Providence Canyon Trail with my sister.  Slow and easy for most of it.  I did ditch her for a bit (sorry) and ran some myself.  It was fun. 1:17 1100' vert

Knee cap pain is minimal, but still present.  Took it easy today so that hopefully it would heal up quick.  

Tabernacle - Temple - USU - Hillcrest Elem - 

Leg was feeling much better today.  Kept the pace slowish to not overdo it.  Its a bit sore now but mostly from sitting in a chair all day at work.  I need to get up and move around more...

T- 1:14 (7:22) 350' vert 152 ave hr

Tabernacle to Nearly Second Dam via Old Main and upper canal trail.

At least the upper canal trail is clear of snow and ice!  River Trail is not safe.  Need traction definetly!  The bummer deal was my knee started to hurt again for the last 3 miles.

T-1:19 (550' vert) 148 ave hr

Trail run with Joe and Mike - 

BST + 2 laps of Upper Canal Trail.  Kept things slow and flat as much as possible to save the knee.  It was a bit sore but not too bad.  It did tighten up pretty good on the drive home though.  So, not much better, but not any worse.  It was great though to run on DIRT today!  Great run.

T-1:20 750' vert (148 ave hr)

AM: 5 miles slow - ICON Young ward - 42 mins - 139 ave hr

Lunch: 5 miles slow behind work on some dirt roads - 40 mins - 146 ave hr

Canal Trail & Blvd

Just another run.  Dreaming of climbing peaks...

T-1:10 7:40 (149 ave hr) 200' vert

Long Run - 

Today I ran a mix of "Island Canal Trail" and "Upper Canal Trail" and "BST".  10 miles of as much flat trail as possible.  My leg felt fine while I on the flat stuff but during the climbs my knee hurt.  Steep = bad.  I was ready to bail at mile 10,13,16 but felt good enough to keep going until 20.  Timed it nicely as it is now snowing hard.

This week was a lot of miles (relatively) but the climbing was very minimal.  Opposite what I want, but at least I can run with no pain (on the flats).  I will continue to ice and see if it heals up.

T-2:48 (9:22) 1400' vert  148 ave hr

Tabernacle to Green via Canal and BST - 

Spring is coming!

T-1:18 (7:52) 800' vert 148 ave hr

Canal Trails 10 - 

Easy run today on the Canal Trails.  Leg was behaving today.  Waves of pain at 2/10 but for the most part it was a 0.  Not bad.  Not getting worse is almost as good as getting better, right?

T-1:22 (8:11) 400' vert 143 ave hr

AM: 5 easy miles near ICON

T-41 mins 136 ave hr

PM: 13 miles on North BST (aka North Logan BST aka Powerline trail aka BST ATV) with Mike and Joe.  We had a good time and were moving along nicely today.  Great run.  Finished in the DARK.  Good thing Mike had a light.

T-1:45 (8:05) 1750' vert 155 ave hr

ICON and Black Hawk Park - 

53 mins 137 ave hr

Long Run while in St. George - 

Heading to DisneyLand with the Family and was able to go hit the trails around St. George while the family hit a few stores and got ready for the day.  I headed up to the Desert Reserve and wandered around.  Started at the Pioneer Rim trail and headed to the City Creek trail then over to Chuckwalla then Turtle Wall then Scout Cave trail.  Turned around at 10 miles and headed back.  Awesome trail system.  Pretty technical in spots and that made things kind of slow.  Loved it though.

T-3:16 (9:44) 146 ave hr 2700' vert

Ran around shuttling the car for the family.  Spent the day in DisneyLand.  Fun day even though it rained a lot.

Another day in D-land!  

8 miles around Red Rocks near Las Vegas.  On our way home and I went for a run while the family hiked around taking pics.  Awesome place to run!

Ran from the Visitor's Center and went on the Grand Circle Adventure.  I went past the Calico Hills trail, past sandstone quarry, white rock springs, and finished at the Lost Creek Trailhead.  

T-1:17 (9:30) 1650' vert 151 ave hr

AM: Slept in Mesquite on our way home.  Got up early to go for a quick run (8 miles).  Took a road out of Mesquite and found a dry wash to run in.  I followed an atv trail for a few miles then turned back.  Lots of sand and rocks.  Sure beats the roads.  Traveled the rest of the way home then got out for another run to shake out the drive (and have fun).

T-1:05:30 (8:10) (142 ave hr) 300' vert

PM: Deer Fence 9 miles

T-1:18:30 (8:42) (145 ave hr) 1350' vert

River Trail in the rain with Mike.  The trail was literally a river today.  Lots of water falling from the sky.  Legs were sufficiently muddy.

T-68 mins 145 ave hr 600' vert  

9 easy miles up to the Golden Toaster

T- 1:12 (8:00) 300' vert 142 ave hr

Long Run (20) with Joe - 

I mile on BST waiting for Joe then route was as follows.  North BST from King Park to Eagle Ridge then over to Sky View hill then over to Smithfield Dry and up that canyon until the snow got too deep.  Headed back sticking to the regular BST route.  Lots of mud and snow and super tired legs made for some slow running.  Absolutely dead now!

T-3:17 (9:51) 3650' vert 147 ave hr

Tabernacle to River Trail switchbacks -

Pretty dark and quiet out there at o-dark-30.  Legs felt much better today than on Sat.

T-1:29:15 (7:26) 750' vert 153 ave hr

6 Slow miles out to Young Ward.  I tried to fall asleep while running.  Didn't quite work.

T-50:00 (8:21) Flat, 137 ave hr

AM: Easy 7 miles around golf course.  Went 19 holes plus a bit by ICON. 

T- 59:00 139 ave hr

PM: Met with Joe and Fan Zhao (a new guy) and we ran River Trail to Gueineva Malibu Campground and back (12 miles).  Easy pace on the way up and then a bit harder on the way down.  Fan was working hard but kept up ok.  My knee still has some niggles but is doing much better lately. 

T-1:38:30 (8:12) 146 ave hr 1100' vert 

5.5 super easy miles.  ICON and Blackhawk park.  

Landfill Loop Easy 6

8 min pace

Running the Buffalo Run 50K course tomorrow as a training run with Joe and Mike.  Should be fun.

Long Run - 

Buffalo Run 50K course with Mike.  I figured I couldn't stand running on Deer Fence and BST for another saturday so I decided a trip to Antelope Island would be worth it.  Since Joe and Mike haven't run there it was perfect.  Until Joe bailed.  Oh, well Mike and I enjoyed it.  

First Lap was at a moderate effort with a few stops for pictures.  2:23 for 16 miles with 2K climbing.  We stopped at the car for an aid station then went out for Lap 2.

Final Lap was at a higher effort but not much faster.  Mike dropped back about 6 miles into the second lap and I worked at keeping the effort high but things were getting rough. The wind was pretty strong today and that wasn't fun.  The highlight (almost lowlight) was when a Buffalo decided it didn't like me.  I was only a half mile from the car and it walked up the trail to me.  I went left, he went left.  I went right, he went right.  I went back up the trail, he followed.  It got pretty hairy.  He was only 10-12 feet away now and I was like "easy boy!"  "You win, I will go back up the hill".  So I did until I could finally get around him.  Crisis averted.  Lap 2 2:17 for 16 miles with 2K climbing.

With this run I am about as ready as possible for the Zion 100K in 3 weeks.  Easy season suffering! 

T-4:40 (8:43) 32.1 miles 4100' vert 153 ave hr

Tabernacle to River Trail Switchbacks - 

Felt pretty good considering my run on Saturday.  Had a sweet tailwind the first half then it got a bit harder on the way back.

T-1:30:40 (7:32) 750' vert 156 ave hr

Deer Fence Prov to Dry - 

Nice and easy pace today.  Great morning on the trails (and road).  

T-1:10 (8:45) 1000' vert 143 ave hr

AM: 7 miles on Golf Course - easy (8:30 pace)

PM: 12 miles with Fan and Joe.  Felt much harder, but I think it was because I was tired.  We went First Dam to Providence with about a mile up the canyon until the mud got too sticky.  Good solid day. T-1:46 (8:50) 1700' vert

5 Easy miles at lunch behind work - 8:10 pace

7 easy miles on Planet Walk - 8:10 pace 138 ave hr

Bushwhack Adventure with Joe - 

Started at the Valley View highway pass and headed up the mountain.  Lots of bushwhacking and hopping fences.  We tagged a few peaks then headed west.  We ended up on a ridge with no way down but straight down the face.  It was steep with no trail.  1700' in 1 mile.  We ended up on the Box Elder version of the BST.  We wandered around on that and headed back around the mountain following BST.  We ended with a final mile of 5:44 (250' descent).

T-3:40 (moving time) 145 ave hr, 4400' vert, 20 miles

Deer Fence Loop -

This is one of my benchmark fitness loops I like to run.  I went pretty hard today and felt decent so it was a good test.  Unfortunately, I have deleted the list of times I have run it so am not sure where I stand.  Oh well, it was a good effort either way.

T-1:27:10 (6:58) 1000' vert 160 ave hr

Slow and easy 8 cause I was tired.  I am feeling sick today too.  Bummer

T-1:06 (8:15) 300' vert 139 ave hr

Sick today so took it off

9 miles easy - 

BST - Green - BST - Canal Trail - River Trail 

Trail was all sloppy with an inch of fresh snow with a bit more falling. 

T-1:15 850' vert 146 ave hr

Felt much better today.  Hopefully the cold is on its way out.

- Canal Trail and BST (8 miles)

T-61 mins, 155 ave hr, 600' vert

Short Long Run - 

River Trail to wind caves trailhead.  Pace was nice and comfortable.  Day 1 of taper for Zion 100K next Friday.  I am about as ready as I could be in March.  We'll see what happens.

T-1:42 (8:30) 1100' vert 148 ave hr

Easy run on Providence River Heights Loop

T-62 mins (7:45) 140 ave hr 200' vert

Another Easy run.  This time it was behind work on the flat dirt roads.

T-40 (8:00) 140 ave hr

Zion 100K - 

3rd place - 10:44

Summary: Very even and controlled effort all day long.  Weather was perfect, course was tough but mostly runnable.  Loved it!  Ended up way behind Karl and Mick but an hour ahead of 4th.  Long Report....

Some sand, rocks, indian paintbrush, slickrock, cactus, hawks, etc all seemed to be in abundance during my nearly 11 hours touring the hills around Virgin, UT.  The zion 100 in its third or fourth year is becoming quite the event.  It now has a 100 mile, 100 kilometer, and 50 kilometer option and apparently even some crazy person ran both the 100K on Friday and the 50K on Saturday.  Didn't they know there was a 100 mile option that would fulfill that desire to kill a few more braincells?  
On tap for me was the 100K distance.  Long enough to justify a few days off work and a sweet family camp but not long enough to take the whole weekend and make me worthless as a husband and father for the rest of the trip.  Ahh, the sweet spot, 100K.  You are done by dark and can still sleep at night like a normal human being.  
I recruited Joe and Mike to share in the adventure of racing.  They were seemingly willing participants.  Mike had a bit of a hiccup in his prep after the 50K training run we did on Antelope Island a few weeks before the race.  He would nurse it (knee injury) best he could but it ultimately caused him to drop at mile 40 or so.  Joe ramped up his usual 30 mile weeks to 40-50 mile weeks and proclaimed basically, "good enough lets do it".  
I have been trying my hardest to break my routine of getting injured every winter.  I mostly succeeded, the exception was the knee cap pain I felt after too much vert on ice.  I had to eliminate most of the vert for a few weeks and slowly introduce more as I felt better.  Crisis averted, ready to roll.
Race day dawned cold especially for my family in our pop up tent trailer we towed down to zion.  The heater 'broke' sometime in the night and they were shocked into an early cold morning to crew good old dad.  My race plan was to stick to 150 bpm or below.  No more 'run by feel' attitude that causes me to start too fast and struggle to survive later on.  The 100 Mile and 100K races start at the same time and the course is the same for the first 18 miles.  As we began, I watched Karl Meltzer (in the 100K) and Mike Aish (100M) and Jeff Browning (100M) take off.  That was quick.  I counted back about 15 people and found myself, Joe and Mike in our own little group.  It would remain like that for the first 7 miles up the first 2000' climb.  We climbed up the famous Flying Monkey Trail.  While hiking up that beast, I was amazed that people could bike down that thing.  I either need a better bike or better skills or less smarts to do that trail.  No thanks.
Aid 1 came up quick and I did a quick bottle refill, grabbed some fruit and chips and headed out.  Joe lingered a bit since Jenny had made the trek up to the aid.  Mike and I jogged the hardpacked dirt road back down the mountain.  Not as scenic as the way up on the singletrack, but made for quick miles.  We caught up with Jen who told us she just had a baby 6 months ago.  I think she was embarrassed to be running with us instead of Karl's lead pack.  She would go on to win the women's 100K race and go and immediately breast feed her baby.  
Before long we were running down off the face of the plateau and suffering through the paved?!! road.  I know, seriously?  At least, I was able to comfortably click off a few fast miles trying not to burn up my quads.  I dropped down a bit quicker than Mike and Joe and hit the aid at Sheep Bridge road.  Pretty quick bottle exchange with my wife and son crewing and I was out of there.  
I cruised along the next section of flattish trail as it winded along the virgin river.  I was still clicking off 8:30 miles or so keeping my hr in check and just enjoying the day.  It was shaping up to be a perfect day for running.  Overcast and in the 40's and 50's.  Perfect.  I was having a good time chatting with Joe and San Francisco guy (he's not 'that' kind of San Francisco guy though, I asked).  After meandering all over the place, we finally made it to Virgin River Aid.  I grabbed my bottles and avocado sliders and walked out of there.  Joe took a lot longer than me and never did quite catch up though after a few miles he was within a stone's throw of me.  The next section involved some more gradual climbing and then a big nasty 1500' in a mile climb up to Goosebump aid station.  I started to feel the effects of the 20+ miles under my belt during this section and tried to ignore the tightness in my giddy up.  About a half mile before the climb started in earnest Jeff Browning and Mike Aish caught up to me.  The 100 mile course adds a few miles a bit earlier so I had gotten ahead of them during that time.  They were fun to chat with while they went by.  I tagged along and enjoyed the company until I felt the pace was a bit too brisk.  My HR was about 155-158 while hanging with them.  I watched as they hit the hill much harder than me and left me once again alone to my thoughts. 
Goosebump to Gooseberry Point aid is a famous mtn biking trail similar to slickrock in Moab.  Nasty rolling slickrock with millions of twists and turns and bumps and small hills that sap your energy and will to live.  There was a sweet view from the trail though.  It follows the edge of the mesa and provides views of Virgin and the entrance of Zion NP.  Eventually, I made it to the Gooseberry aid station to find it empty of people and supplies.  There was only a sign that says to go the point and back (1 mile round trip) so I did.  Should have brought a camera for that view.  Sweet!  Back at the 'aid station' a person had arrived with a few bottles of soda so I grabbed one and filled my empty bottle.  That was close.  Almost had to go without.  Turns out the 5-6 people in the 100K ahead of me and the 2 in the hundred did go without.  The miles continued to pass without incident.  My energy levels were ok, and I was able to move at an ok pace still.  Roughly halfway done and I felt like I had more I could do.  Perfect.
About a mile before the Goosebump aid (second time) I caught up with Mike Aish who was in a low patch.  He was running this race as a 'training run' and says he wasn't recovered from Tarawara yet.  We chatted and visited until the aid came and he stopped for a while.  Not sure if he dropped here or later, but he did drop eventually.  
The section from Goosebump to Grafton Mesa aid was a boring dirt road.  It was my least favorite part of the trail and at times seemed to be going in the wrong direction.  I was afraid I had missed a turn off a time or two but I had not.  The only runner I saw was Karl Meltzer on his way back to Goosebump after already completing the Grafton 5 mile loop.  He was about 6-7 miles ahead of me and looked awesome.  He went on to break the course record and beat me by 1:35.  The grafton loop was a bit confusing.  The aid station guy told me to follow the green then pink flags.  There was also a sign that said 100K - green, 100M - pink.  This became an issue as many of the 100K runners ended up running the 100M course adding on 4 miles and 1000' of vert.  It was here that I suppose I passed a few of the guys in-front of me as they did this.  I never saw a soul though during my loop.  
While traveling back to the goosebump aid a third and final time I saw hordes of people heading out the Grafton aid.  In that section, I also saw Joe as he was walking downhill.  I asked him what he was doing.  His response, "I'm tired".  He would go on to bonk pretty hard then recover later on.  I was asked numerous times if I was leading the race.  Hmm, I guess that means that there are not many people ahead of me.  Turns out I was now in third.  I was grateful to finally make it to the aid and be on the final 5 miles to the finish.  I would just have to descend down the 1500' climb then follow atv trails and finally the hwy for a bit back into town.  I got the biggest stomach cramp and sideache ever during the descent and had to go pretty slow to work it out.  Things improved a bit once the trail leveled off and I was able to gut out some 9 min miles.  Sad.  At least I was still able to move at this point.  I pushed it in to the finish best I could until the finish line came into view.  Leaving the last aid, I joked with my family saying I would race them back.  They would have to travel quite a ways to get there and I figured it would be close.  My ultra-competitive daughter pleaded with me to go slow so she would win.  I was able to see them drive into the finish area about 2 mins after I finished.  Ha!  I win.  
I hung out at the finish line cheering on the finishers and waiting for joe and mike to finish.  I guessed mike would drop since I did know he was having knee issues earlier but had no idea what joe was up to.  I waited for a few hours chatting with the guys hearing some of the adventures of their bonus miles.  I think Karl had already showered and taken a nap by the time I had finished.  I eventually had to leave to fix the heater and get my family to bed so I headed out to our campsite.  Meanwhile joe had a bounce back and finished strong albeit a few hours slower than hoped.  
I am happy with the result and received a cool hand crafted award and a free pair of running sandals (think Born to Run).  My fueling went well with avacodo sliders, EFS, honey stinger, sprite, mtn dew, gatoraide, fruit snacks, and some random food at the aid stations.  I gambled and ran on a brand new pair of shoes never tested (you really shouldn't do that) and loved them.  I wore the Hoka Rapa Nui 2.  It is a great shoe, even on slickrock and uneven terrain.  I had a few sore toes but no blisters.  

The highlight of the trip was taking the kids on the Angels Landing hike (along with a few hundred other strangers on the trail).  My 9 year old made it no problem the whole way with my 7 year old making it to the scout lookout and my 2 year old strapped to me and my wife (took turns).  They have caught the hiking bug and are looking forward to the next camping adventure.  

Recovery has been slow but steady.  Major DOMS especially going downhill hit sun/mon.  Things were better on tues and by today I was able to jog around a bit.  I am in Dallas for work for a few days and my day is busy so I can only get out early am for a bit.  I went 4 miles exploring around by hotel.  

4 miles around the hotel in Dallas

Another easy 4 miles around Dallas.  

In SLC today for a family gathering.  I was able to get away for 2 hours and so I went and ran on the BST from Mt. Olympus trailhead north to the end (it is flagged at the end so it looks like it will be continued on soon).  Headed back to the junction with the Oly trail and headed up the trail for a bit before turning around at the water cossing.  Went back up BST for good measure then called it a day.  It was hot.  70 something at noon.

T-2:03 (11:12) 154 ave hr 2900' vert

Recovery week is now over and looks like I will be good to go now next week.  Back at it...

Providence Canyon Trail 10 - 

Looks like the trail is about 90% clear.  Nearly there.  Left Hammie was unhappy today.  Too many hills too soon?  Other than that, great run.

T-1:27:30 (8:45) 1900' vert 152 ave hr

Canal Trail + BST to Green

My hammy pain from yesterday was feeling better today.  Enjoyed the run!  Nothing else to share.  How boring...

T-1:19 (7:54) 800' vert 151 ave hr

AM: Easy 7 miler before sunrise

Lunch: Easy 4 miles behind work.

BST + Green (aka Cody's Half Marathon) - 

Green was in pretty good shape except for the last mile or so of snow/ice/mud.  Still quite a lot of snow hanging around here.  Well above average.  Effort today was solid, pretty hard.

T-1:44 (7:55) 1800' vert 159 ave hr

Slow 7 miles

Long Run - 20 

Left Hand Fork of Blacksmith Fork Canyon (dirt) Road.  Followed it for 10 miles taking the right fork (FR 231) instead of the left fork towards Logan Canyon.  Had a few puddles (lakes) to navigate and way too many rocks.  My feet are sore.  Good to get out and get some relatively flat miles in.  Time to start introducing a bit more vertical now and see if my knee can handle it.  Next time I got for a run at noon I had better bring more than 1 bottle.

T-2:50 (8:31) 152 ave hr 1000' vert

Big Workout - Long Run 19 miles - 

Mike joined me today an man is he sorry for it.  I took him on the Beirdneau Ridge Trail.  That puppy is brutal.  I treated today's workout as a Big Workout with the meat of the workout the climb up to the ridge.  2200' vert in just under 3 miles.  I hammered the first half then died and slowed way down the second half.  We tried to go down the Green Canyon side but quickly gave up due to post holing.  Took all the fun out of a downhill.  So we headed back the way we came.  Legs were toast by the end.  

T-2:57 (19 miles) 9:18 ave 157 ave hr (176 peak) 3650' vert

7 easy miles - 8:40 pace

Easy Run - 9

Headed up to the Canal Trail from the house and tried to work the soreness out of the quads.  Still not seasoned for steep stuff yet.  

T-1:13 200' vert 139 ave hr

Providence Canyon from Maceys - 12

Solid Pace, nothing special.  Enjoyed the crusty trail up Providence in the cool morning air.  Almost didn't need a headlamp.  That is huge!  

T-1:40 (8:17) 153 ave 2000' vert

9 Easy miles - 

Canal Trail(s)

T-1:18:30 135 ave hr, 300' vert

Long Run in the Rain - 

Suffered through some AM soccer games with the kids in the cold rain then headed out for a run and suffered some more.  Rain and 40 degrees is a tough combo.  I was alright until my gloves were dripping wet.  Once that happened my fingers almost froze off.  Other than that, it was fun splashing up the roads and trails.  Shame I didn't see anyone else out there...

Home to Guinavah Malibu Campground via sumac dr.

T-3:06 (8:05) 1750' vert 146 ave hr

Canal Trail - Deer Fence to top of Millville hill -15

Met up with mike early am to run around.  He continued on and I went to work.  Felt good today.  Enjoyed it.

T- 2 hr (7:58) 152 ave 1500' vert

Mendon to Deep Canyon Trail - 

Went and checked out the snow levels on the wellsvilles.  Still pretty low.  Only made it about a mile up the trail before turning around.

T-1:15 (9:22) (145 ave hr) 1850' vert

AM: 6 easy miles around Young Ward - Feeling under the weather. 8:20 pace

PM: 10 easy miles with joe and fan on BST and Green.  Called it good at 10 to try and not dig too deep a hole.  So tired of these sinus infections.  I have had so many of them in the last 2 years.  Grrr..

T-1:25 (8:28) 1350' vert 150 ave hr

0- Off to get better, hopefully.

PM: pushed the 2 y/o in the stroller for 7 miles.  She loved it.  What a chatter-box.  Feeling better today.  Still kind of stuffed up.

Providence Canyon Repeats (3) - 

Busy all morning with soccer and scout-o-rama so didn't get out until 12:30.  Heat training I guess.  75 degrees.  That is hot for me.  Especially this early in the year.  

First lap was ok, tried to keep the Heart Rate down but either the heat or being sick or both kicked it up into overdrive.  Took the right fork this lap.   54:30 (6 miles)

Second lap I was already feeling toast.  Took the longer but less steep left fork this time.  55 mins

Third and final lap ( I decided against doing four to not over-do it while still getting healthy).  Heart rate was in the 170's the whole time almost.  Took the right fork again.  53 mins.

Good hard effort!  

T-2:43 (9:05) 163 ave hr, 3600' vert

Canal Trail(s) - 

Easy pace, uneventful run.  New section of trail connecting the canal trail to BST is getting close to being done.  Too bad its going to be paved.  I ran on the dirt today though.

T-1:13 350' vert 145 ave hr

Paradise to Mt. Pisgah (7146') plus some ridge and off trail 'running' - 

Dropped the kids off at school and went for a long run.  It's my b-day so I figured I should go run 34 miles.  Yep, that didn't happen but I made it 34K.  Great run out exploring a bit and doing a good mix of dirt roads and off trail running.  First named peak tag of the year.  Good stuff.

T-3:40 (10:28) 3600' vert 145 ave hr.

Crimson Trail Loop - 

I joined Joe and Fan today for a fun run on such a great little gem of a trail.  It requires a stiff 1K foot climb and then its rolling twisting and snaking along an exposed cliff edge for about 2 miles.  Perfect for right after a rain storm.  Joe took off and I hung on for dear life.  Fan took the sensible plan of life preservation.  We all survived though, so joke's on him. 

T-2:00 (9:14) 2200' vert 150 ave hr

Lunch - 6 on the dirt roads behind work - slow 51 mins (6 miles)

Evening - Ran home from my daughter's soccer game.  It was up on the east bench so I took deer fence over to providence then down the hill.  Super slow pace.  My body is hammered.  

T-62 mins 500' vert 

Easy 4 dodging rain storms.

Long Run 25 - 

Ran from the house to the Green Canyon Yurt and back.  Time was of the essence today so did a mix of roads and easy trails to get my mileage in.  Made it back in time for all the soccer games and other family commitments.  Trails were a bit muddy from all the rain.  I ended up getting a bit wet from a squall that caught me while in green canyon.  Solid Week 85 miles!

T-3:25 (8:13) 2200' vert 153 ave hr

Macey's to Providence Quarry - 

Went at a solid hard effort.  Set 3 strava course records.  Sweet!

T-1:42 (7:51 ave) (156 ave hr) 2100' vert

Canal Trail - River Trail 10

Easy pace, body was worn out.  Randomly saw joe out running too.  That rarely happens even when its planned.

T-1:22 (8:13) 650' vert

AM: 6 easy on landfill loop - 48 mins

PM: Jardine Juniper 10 with Fan then tacked on 2 more to get 12.  Trail was still pretty rough.  Lots of snow at top and some muddy patches.  Didn't go on the shady route due to snow even.  Getting close though.  T-1:52:30, 2500' vert 147 ave hr

Providence Hills 9 -

Easy (ish) day today.  Legs are tired but not too terrible.  

T-1:13 (8:07) 550' vert 141 ave hr

Easy 10 on canal trail and river trail

T-1:20 (8:00) 500' vert 142 ave hr

Beirdneau Ridge Crimson Trail Double Traverse 20 - 

Had a great time out there today.  Lots of good climbs to punish the legs.  They are punished.  I ran this exact run on Nov 2 of last year and was able to go 15 mins faster this time.  Bonus.  Took a bunch of pictures and 2 videos. I will put them (pics) on my Flickr account.

https://www.flickr.com/photos/codydraper/

T-4:05 (12:11) 7000' vert 148 ave hr

Home to Dry (plus a bit up canyon) to Providence to home loop (14) -

Some of it was hard effort, some was not.  Good effort overall.  

T-1:43 (7:21) 1400' vert 154 ave hr

AM: 10 easy miles on Lower Canal Trail and BST.  Pretty typical stuff.  

T- 1:24 800' vert

PM: Was able to get out with my wife on a hike/run/photo trip to Aspen Ridge on the Wellsvilles.  Fun outing.  She drove the truck stopping to take pics while I ran the dirt road.  Then we hiked a bit and returned back the way we came.  There is some good running up there.  6 miles T-1:09 1300' vert

Young Ward Loop 8 Easy - 

Recovery day - 68 mins 133 ave hr

AM: 7 miles in Providence Canyon.  Easy pace.  Well, as easy as that canyon can be.  Its a pretty steady climb the whole way.  Loving the weather in the mornings.

T-1:05 (9:16) 1400' vert 146 ave hr

PM: 12 on Ricks / Steel Loop.  We had a huge group today.  Me, Joe, Mike, and Fan all made it.  It was fun with all of us there.  There was still snow patches on Steel so running down it was pretty crazy but fun.  Great outing.

T-1:48 (8:57) 2300' vert 154 ave hr

Von's Park Easy 

T- 1:11 (8:50) 400' vert 135 ave hr

Long Run with Mike - 

Solid 29 mile run with Mike.  Took him on a Bear 100 Course recon (he is running it this year).  We went from Right Hand Fork up Ricks Canyon down to Cowley Canyon aid then up to Richards Hollow and followed that awesmome trail of awesomeness to the trailhead.  Turn around and go back.  Other than the nasy climb from Cowley to Ricks it went really well.  Energy was low but felt decent otherwise.

Had a great week overall.  Good final big week before Scout Mountain 100K.  First time I have broken 90 miles in a week (other than during the Bear100 last year) in a few years.  

T-4:55 (10:10) 5700' vert 147 ave hr

Providence Cayon Trail up to Welches Jeep Trail to Temple Baldy (8114') then up the ridge to Little Baldy (8763').  Got to do some slipping and sliding around on snow.  The descent off Little Baldy was more skiing than running.  Fun stuff!  I even saw my first moose of the year.  

T-4:04 (12:50) 5350' vert 141 ave hr

Landfill Loop Easy - 

Body needed an easy day.

T-49 mins (8:12) 133 ave hr

Mendon Peak (8766')

Ran today from Mendon to Mendon Peak.  It was quite an adventure including navigating remains of an avalanche and the half mile long debris field.  Goodbye trail.  I also got to wade through patches of snow near the saddle.  The benefit of that was some sweet glissading on the way down.  I had the place all to myself though.  Loved it.

T-2:29 (13:30) 4200' vert 144 ave hr

Jardine Juniper no tree, extra loop at top - 11 miles

Had the full group out today.  Joe, Mike, Fan, and myself.  Joe was feeling pretty spy compared to me today and pulled me along until Mike just took off.  What a show-off!  Just kidding, he must have felt good today.  Overall, a pretty quick run on a sweet trail.  

T-1:30:30 (8:22) 2000' vert 157 ave hr

Young Ward Loop - 6 

Easy

Old Ephraim's Grave Loop - 12

This run marks the beginning of a taper for Scout Mountain 100K next weekend.  What a perfect pre-race run.  It was absolutely gorgeous out there today.  Loved it!

T-1:51 (9:20) 2500' vert 152 ave hr

Green Canyon - 8

Ran after work to try and acclimate to heat (probably worthless) and my family is out of town so I had time...

I went hard effort up and easy down.  Fun run.  I forget how flat green is compared to Providence and some of the other trails I have been running lately.  

T-1:04 (7:30) 1000' vert 158 ave hr (3 Strava course records!)

AM: 9 holes of golf

PM: Mtn Bike ride with Scouts.  Quite entertaining.  The generation of video gamers trying to ride bikes.  Was I that bad?  Probably.

6 easy miles on Planet Walk and Black Hawk Park. 

-45 mins

4 easy taper miles - 

31 mins

Scout Mountain Ultra Trail 100K - 

8th place.  This race is harder than you think (at least harder than I expect).  It is the former Pocatello 50 with lots of new trails traded in and an extra 10 miles or so.  It was warm (HOT) today with temps in the low 80's.  That is warm for me.  Overall, a good steady effort with sections of slower than I wanted running.  I will take it.

Long report to follow.  - time for bed.

11:23:44 - 

See my full report at http://trailsnap.blogspot.com/

Deer Fence with Keegan - 

This was the first trail run for Keegan.  He was pretty excited by it.  He will be back...

Recovery is going really well.  No soreness at this point.  Only fatigue.  

60 mins - 800' vert

race report is posted

http://trailsnap.blogspot.com/2014/06/smut-100k.html

Spring Hollow to Inspiration Point - 14.5

Nice solid climb.  Was planning on going slow since I know I am not recovered from my race but this was REALLY slow.  The views up top were amazing!  I can't believe I didn't bring a camera.  Big mistake.  Should have brought some calories as well as I bonked as well.  Sweet run!

T-2:45 (11:24) 4000' vert 147 ave

Canal Trail super easy - Wasn't feeling it today, that's for sure.  I'm ok with that.

62 mins 300' vert

Ran the Wellsvilles today with Mike and Joe - 

Awesome run!  Love that place.  Did a superman dive on the descent.  Ouch.  Banged up my knee a bit but was able to jog it in.  Perfect day in the Mountains!  

Tagged Mendon Peak (8766'), Wellsville Cone (9356'), Box Elder Peak (9372'), and Hawk Watch Peak (8585')

T-4:00 16.5 miles 6300' vert

Photos are here https://www.flickr.com/photos/codydraper/

Green Canyon 10 - 

Stopped at green canyon on my way home from scout camp (swapped out leaders today).  It was snowing at scout camp (Camp Aspen Ridge) so I didn't want to run up there like I had planned.  I drove home and stopped at the first canyon where it wasn't raining.  I had enough of the rain this week as it was raining buckets off and on up at camp.  

We had fun though and even got in a 1K vert hike in towards Doubletop (as its called).  We made it to the saddle and a few boys barely made it back without tears.  It was about 2 miles round trip.  

I got sick monday after a swim check in the freezing lake and having to hike the half mile back to camp while shivering to death.  My sinuses were messed up for two days after that.  So no running Mon/Tues.

Took my family camping up High Creek and while they went for a hike I went for a hike/run up towards Doubletop (different one than yesterday).  I ran out of time before getting there and also managed to make a few wrong turns.  The trail is super overgrown and tough to navigate.  But very scenic!  Had fun and still had plenty of quality time with the family in the mountains.  They loved the spot we picked.

T- 3hours 4100' vert

Mike joined me today for a run/hike up to Cherry Peak (9765').  One of my favorite runs!  Lots of different terrain.  Especially today with still lingering snow up there. We got to do a lot of glissading on the way down.  It was awesome!  Very tired now.  Nice back to back runs.

T-3:38 (4800' vert) 

Trail work day at Snowbasin for the Wasatch 100. We spent all day (8 hours) working on a 50 yard section of trail. It went from very rocky and technical to driveable with a 4-wheeler. That is what they wanted. It was hard work and dang hot working in the sun all day. I am very sunburned on my neck. Oops.

Following our 2.25 mile hike back out Mike and I went for a run on the loop that we were working on. It is a sweet buffed out trail. That was really the only technical section of the whole trail. Fun to run, but I was too tired to really enjoy it. Completely wasted now.

T-1:19 (1400' vert) 10:00 pace

4 easy miles - still trying to recover from a flu bug that hit sat night / sunday morning.  

5 easy miles - body still wrecked.  I think I may have overdone it lately.  Gotta respect the recovery.

5.5 easy again today.  Still have headaches and some butt pain (yep).  Today I got attacked by a serious rainstorm.  Hid out under a tree for 10 mins and it passed.  

Logan Peak Race - 

Short report - 

From the first mile I knew I was in trouble.  Felt horrible.  Definetly still sick and weak.  Tried to remain stubburn and hope things would turn around.  Once I tagged the tower I resigned myself to jog it in.  Although to be honest, I still tried to go hard but couldn't.  Not happy with how it turned out.  Rough day.  Time to rest up for a week and see if I can come back to life.  

T- watch- 4:39:40 (31 mins slower than last year)

Full Report Published on my other blog

http://trailsnap.blogspot.com/2014/06/logan-peak-trail-race-local-favorite.html

Deer Fence with Keegan - Good run as a first run back at it.  Still having a bit of back pain and fatigue is still high.  Enjoyed the run though.

59 mins 1000' vert

Happy 4th of July Run! 

Mike and I headed up to Willard Peak from Mantua.  I have never been there from this side and have always wanted to check it out.  It was a bit of a bushwhack at first with some overgrown trails.  But we went that way to get off the dirt road.  Eventually we made it to a lake and then had to take the road up to Willard Basin.  Pretty area.  Once we hit the spring we made a hard left up to the peak.  I was barely moving today.  Very tired and sluggish.  Snack time at the peak helped me out a bit but before long the downhill was causing my insides all kind of grief.  My kidneys were sore and my left side hurts when I run.  It could be my spleen.  Not sure.  

Anyway, it was a battle getting down the mountain.  I could move at about 9 min pace on the downhills and about 12 min pace on the flats.  Slow.  Eventually, I decided to get a ride on an ATV the rest of the way down to save some time and my energy.  Since Mike was way ahead of me anyways.  I convinced an ATV driver to let me ride on the back.  That worked well until the DWR drove by and chewed me out.  I was able to escape without a fine but walked the last bit back to the car.  

I guess my recovery is not going so well.  My body is telling me to chill out.  So I will (for a few days...).

T-3:34 (14:44) 5,300' vert

Day 1 of "Softrock" - 

The original plan was to run as much of the first half of Hardrock as possible with Jon.  That is until I got sick.  I have been feeling off for a couple of weeks now and struggled through Logan Peak Race and the two runs since then.  I finally went in to the doctor on Sunday and he said I have Mono.  What would the smart person do?  Hmm, stay home and miss out on your sweet vacation?  Nope, the smart person would modify their running plans to be Hiking ONLY plans.  Ok, not so smart still but that is what I did.

Today's plan was to start at KT aid station and hike to Telluride.  That would involve 2 passes.  Grant Swamp Pass at 12,950' then a descent to Chapman aid 10,200' (where my wife and friends Tim and Azusa would crew us).  The second is Oscar's Pass at 13,100' then a descent to Telluride at 8,800'.  

The first pass was gorgeous with insane views and so many photo opportunitites.  The second was a grunt of a climb and we were trying to hurry because the afternoon thunderstorms were moving in.  We got hit by a scary lightning and hail/rain storm while exposed on the top.  We hurried off as quick as we could.  Another gorgeous descent with many photo ops.  Loved it.

Spent the night in T-ride.

First Hike was 3:06 elapsed time, 2:12 moving time - 2400' vert

Second Hike was 3:50 elapsed time, 3:13 moving time - 3000' vert

Day 2 of "Softrock" - 

Today we hiked from Telluride 8780' to Governor Basin 10,100' over Mendota Ridge 12,575' and Virginus Ridge 13,100'.  Another scenic day with lots of photo ops and lots of amazing views.  The descent off Virginus was sweet with lots of snow to glissade.  Had a great time.  Beth had a rough day as she was tasked the assignment to drive from T-ride to Governor Basin but the truck's alternator died not far out of T-ride.  She was able to hitchhike and beg our friends to rescue her and us.  They were kind enough to drive us back to the truck buying a battery en-route and then we were able to drive the truck to a shop and get it fixed while we all soaked at the Ouray Hot Springs.  Stressful day for her.

Today's Hike was 4:12 in elasped time and 3:17 in moving time.  4400' vert 9.1 miles

Day 3 of "Softrock" - 

Today was a rest day so that we would be able to pace at the official Hardrock race tomorrow.  Jon would pace Stuart Air and I would pace Tim Adams.  For our rest day, we took a scenic hike up Bear Creek (start of Engineer Mtn).  We even had Beth along for today's hike so the company was infinitely better than just Jon and I.  The pace was pretty easy but even with that I was feeling worn down and tired.  Better get to bed early and get some extra sleep so I could pace around 20 miles of hiking with Tim.  

The trail today was pretty sweet with a ton of switchbacks to climb about 1k' before entering the canyon.  Miners cut this trail literally out of the side of the mountain.  Very cool.

5 miles - 3:10 elasped, 1:40 moving, 1500' vert

Instead of waking up feeling refreshed and ready to do more hiking today I woke up in serious pain.  I thought my spleen was going to explode.  It was huge and very painful.  I went in to race headquarters and was the first medical issue the race organizers would see that day.  They checked me out and recommended an ER visit.  The ER confirmed their diagnosis and I ended up having a rare side effect of mono.  Something called Ascites which is basically fluid in my abdomen.  This caused my liver to be stressed and so they felt they should monitor me for 24 hours or more to make sure things improved and I didn't go into liver failure. Lots of IV's and pain meds and rest.  I had to 'watch' the race from the hospital bed.  Not the way I was planning to spend the day.  They let me leave Saturday and now (sunday) I am home and resting.  I feel a lot better but it will be awhile before I am able to run.  Gotta rest and heal.  

Still trying to get healthy after a bad fight with Mono.  Pain is gone.  Fatigue is still present.

Posted my experience at Hardrock HERE

4 Easy miles to test out the recovery/healing.  Tightness in hip flexors and legs but that was just cause I haven't run in awhile.  Not too much discomfort in the spleen.  Mild irritation.  The problem was that the rest of the day I could still feel the irritation.  So, not yet recovered.  No more running for a bit longer...Maybe quite a few bits...

45 mins on the mtn bike.  I was losing my sanity and I think my family was sick of seeing me mope around.  So I headed out for a ride before work.  Felt good to get out.  No pain during or after.  10 miles 800' vert

Hike up to Big Baldy (8858') - 

Great morning for a brisk hike up a mountain.  Tried to keep the effort reasonable and was especially careful on the way down.  Didn't want to fall and have my insides rupture.  No, I think I am past the danger stage.  My spleen is still a bit enlarged.  I can't take a deep breath without pain in my shoulder (inferred pain).  Slowly getting better though.  Hope today's effort wont set me back.  I had a blast being back in the mountains.

T-2:30 6.2 miles 4000' vert

Rode the bike in the evening with my son - easy 6 miles

2 easy easy miles with my 9 y/o son.  He wants to run a 5K soon so we started "training".  

Biked to Prov then ran 2 miles (painful) biked home

(45 mins equivalent running)

14 hiking miles at El Vaquero Loco - 

Hiked to aid station - Fed and watered some runners - Went for a hike while waiting for them to return - Fed and watered more runners - Hiked back to the start/finish.

Mike ran well.  Faster than last year by 10 mins or so but lost a few places.  That race is becoming more popular.  Even had the irunfar contigent there (not reporting but running).

Fun day! 

Biking 33 mins with Jaxon

Biking 30 mins

25 mins bike commute

45 mins bike ride

30 mins bike commute

AM: Bike ride with 1 mile run in middle - 1000' vert

PM: Hike up face of Dry to Temple Baldy Peak

1:38 3000' vert

Ran a bunch of the downhill because it was getting dark and I was sans light.

Stewart Pass via Coldwater Lake plus up to Pleasant View Point (8550')

Ran most of the downhill due to a massive thnderstorm moving in.  I got done just in time. Trail is totally overgrown in places.  Bloody legs.

T-1:12 up, 41 down 2850' vert

Bike Commute (28 mins)

Bike Commute (23 mins - tailwind both directions!)

Flat Top Peak (9539')

We had a nice group of Erik + Mike + Fan + Keegan.  Pace was easy due to my guts and Keegan's newness.  I felt fine until towards the bottom of Birch when my guts started to hurt.  Probably too much running.  I need to chill out, but just can't help it.  

It was a fun run though.  Smithfield Dry Canyon to Flat Top and down Birch Canyon.  I stayed back with Keegan and we took it easy until the meat wagon showed up and saved us the last mile back to the car.  Thanks guys. 

T-3:50 (4500' vert) 144 ave hr

- 2 Miles with my son (23 mins)

- Bike Commute 25 mins

Bike 15 mins

Run 4 miles (32 mins) - Canal Trail 

Bike 15 mins

Felt like I am out of shape.  Heart rate was high for the pace.  No pain though.  Good sign.

Bike to Providence 4.5 miles 23:30

Run 2 miles up Prov Trail + 2 miles back 4 miles 36:40

Bike Home 5.4 miles 17:30

1500' vert total

Cherry Peak (9765')

Went on a 'new to me' trail today.  Cherry Peak Trail.  It was sweet.  Nice mix of hike/running.  It actually had more running than what I was figuring it would have.  Probably beat up my body pretty good because of that.  But, no pain during the run so maybe I am finally getting better.  It seems like it.  Great day in the mountains!

T-2:25 (14:30) 4250' vert (10 miles)

Bike commute to/from work

Mtn Biking today - Calling it 10 miles equivalent.  

Camped at the sinks last night with the family and I left from our campsite and headed over to Peter Sinks and headed down Stump Hollow.  The trail was all chewed up from fresh rain and horses.  I thought my arms would shake off.  Turned around and headed back.  That climb is a beast with an hour already on the legs.  Ouch.  No breaks all the way back to camp.  We followed it up with a dip in Bear Lake.  We only lasted a few hours before the cold water and overcast day drove us away.  

T-2:21:30 (17.4 miles) 7.4mph 3000' vert

Joined Fan and Mike today for a sweet hike/run up Rattlesnake Gulch through the nasty bushes that are bloodthirsty and up to first Box Elder Peak (9372') then over to Wellsville Cone (9356').  Called it a day and headed back down through the corridor of death.  Good times.  Feeling closer to 100%.  Every day it gets a bit better!

T-2:40 5000' vert HR 154 ave

Canal Trail and Hydro Park Trail with Keegan.  Pace was chill and my body thanked me.

T-1:15 (9:20) 500' vert

Naomi Peak (9979')

Highest peak in Bear River range.  Today it was attacked by a different approach.  I have not run that far up Smithfield Canyon before so today was the day.  Pretty cool trail.  Lots of steep stuff and rocky stuff.  Not terribly runnable.  The bit from the 7 sisters ridge along the Naomi Ridge was pretty rough.  Pretty slow sidehilling over to the peak.  Great view of the smoke filled valley below.  Got back in the dark.  Brought my head torch though so I was fine.  Good stuff!

1:03 to saddle

1:44 to peak

1:05 down

T-2:49 (14:40 ave pace) 4150' vert

Bike commute

Providence Canyon Trail - 

Partially with Keegan.  Felt good to get out on that trail again.  Its been too long!

T- 1:16 (1500' vert) 152 ave hr

Millville Peak Loop + Tag of Millville Peak (9282')

Route was a mix of old and new trails.  Prov canyon to quarry.  Hike up short but brutal road to link up with trail that wraps around Big Baldy.  Lost the trail here in a few spots due to cattle.  Followed the trail until it meets with the top of Millville Canyon Road and Leatham Hollow TH.  Follow the road to the saddle, tag peak, head back down via Providence canyon.  Try not to fall on the rocks on the steep upper section.  Somehow all the dirt in the trail dissapeared and all that is left is rocks the size of a fist up to a bowling ball.  Tough to run on.  

My body told me I was done at Millville peak but I still had 8 miles of downhill left.  Super slow place and I got it done.  Cool run, but man am I spent now!

T-4:15 (12:43) 5600' vert 150 ave hr

Bike to Prov - Run the trail - Bike home - fun morning

T- running 58 mins 1200' vert

T- biking 42 mins 750' vert

AM: Run 5 miles around the house.  Raining lightly until the last mile then it was raining hard.

T- 37 mins 

Mt Elmer (9676')

Great evening stroll in the mountains.  Last 3 miles in the dark.  Groin hurt.  Slowed me way down.  Just like on Sat.  Better chill out I guess.

T-3:02:30 (12:12) 4250' vert 150 ave hr

Bike Commute - 25 mins

Off - trying to let the leg strain heal.

High Creek Trail up to High Creek Lake.  Had the place to myself.  Awesome.  My leg strain thing was bugging me on the downhill again.  Kept the pace chill and it helped.  I am thinking all the vertical messed it up.  Not sure. 

T-2:10 3150' vert

Bike to/from Canal trail - ditch bike then run up to nearly 2nd dam and back.

Leg thing felt good today - 

30 mins biking 54 mins running - 600' vert

Ephraim's Grave Loop - 

One of my all time favorites - Leaves were changing!  Awesome course, fun run with Mike and Fan.  Mike took off on the downhill and I was maxed out with him pulling away.  Still far from 100% but he was moving!  He is primed and ready for the Bear next week!

T-1:58 (9:47) 2500' vert 156 ave hr

Bike- Hike - Bike

25 mins to Dry canyon

1 mile hike up - 1 back (running)

15 mins home

1200' vert

Off - super tired

Von's Park - 

56 mins 375' vert

Bear 100 Course Recon with Ty - 

Ty Draney is planning a "Double Bear".  He plans to start at the finish line at Bear Lake and run the Bear 100 course in reverse to the starting line starting 36 hours before the actual race.  Take a nap then run the race with everyone else.  Today's mission was to scout out some of the trickier sections that he will run in the dark.  We marked a bunch of it since it wasn't marked yet. Hopefully now that is one less thing for him to worry about.  He's got enough other things that can go wrong.  At least he has this section of the course down pat.

I was feeling pretty decent until the final 3 miles.  My body decided it was done so we did a lot of walking around towards the end.  

18 miles in 3 hours - 2100' vert (3500' descent) 148 ave hr

Bear 100 Course Marking with Fan - 

We started at the Girls Camp and ran up the dirt road to Cowley Canyon Aid Station and then marked the Bear Course from there to RHF (miles 30-37).  Colors are popping out there and the course is in great shape.  Weather looks way better than last year.  Excited for Mike to Kill It!  Gonna be a long day Friday Crewing and then Pacing.  Gonna be sweet!

T-1:56 (moving time) 2:15 elapsed 2100' vert

Pacing Report - Bear 100 Mike McKnight (runner)

- Short version -

Crewed Mike all day then paced from Franklin Basin to the Finish (39 miles).  He had some serious highs and lows.  Mostly lows from Beaver Mtn on.  Finished in 26:20 (just under) for his first go at this distance!  So proud of him to stick it out, even when things "fell apart".  

T-12 hours 18 mins counting stops and such.  7375' vert 

Bear 100 Trail Un-Marking - 

Went with Mike and did the same loop I did with Fan last week to mark the course.  Only this time we took down all the flagging.  Trail was pretty muddy still.

My body is still pretty wrecked.  Right foot hurt, both hip flexers hurt, stomach hurt, general fatigue and I didn't even run the race.  I think Mike almost felt better than I did.  Great to be out though enjoying the trails.

T-2:03:30 2200' vert 144 ave hr

The North Face Endurance Challenge 50 Miler Park City

Why did I sign up for this thing?  I was feeling good (out of shape but, whatever), signed up then promptly got injured the next day.  Isn't that how it goes.  Spent the last 2 weeks nursing the injury while still participating in pacing and marking THE BEAR.  Priorities.

Oh well, race day arrived and I wasn't real optomistic about a good run.  Decided to bring my camera and just enjoy the day.  Started out as slow as possible (I just can't do that) and found myself in 30th place.  Any downhill made me run tenderly slow.  Leaders were long gone.  That is ok, I wasn't racing anyways.  Just cover some ground and get my money's worth.  I succeded in doing both those plans.  I was tempted to drop at mile 21.5 but by then my hip flexor (my injury) was feeling much better (1 tylenol).

Now determined to finish the last 28.5 miles, I decided to take more pictures and enjoy the day even more.  So that is what I did.  I ran/jogged/hiked the rest of the day.  Somewhere around mile 30 I was feeling strong so I decided to go hunting.  I probably wasn't speeding up at all but I found myself catching people.  That is always fun to catch and pass folks.  Before long I was at mile 45 at the top of a climb with only 5 downhill miles to go.  Legs were feeling great, time to let loose.  I was rewarded with 1 more pass and enjoyed the final 400 switchbacks to the finish.  This race was 50 miles of switchbacks and aspen trees.  Very pretty but seriously?  How about a straightaway?

That is it for this season.  Time to heal up and maybe tag a peak or two before winter...

T-9:34:09 (11:29) 9250' vert (158 ave hr)

4 Miles around the neighborhood.  Checking to make sure nothing is broken or leaking.  Looks like its all in order.

T-30:30 (7:38)

Teton Circumnavigation - 

I was invited with a few friends to take a quick trip to the Tetons.  I was super excited to do the circum.  I had never done that loop and I wasn't dissapointed.  I took over 200 pictures!  Amazing views that left me giddy!

Pace was fine while we were running but we did some quite a bit of time waiting for the slower ones.  No problem, more time for pictures!  

See them here

I will for sure go back and do that one again.  In my top 3 best ever running locations now (with R2R2R & Zion Traverse).

7:50 moving time

7500' vert

5.5 easy miles in the morning.  Making sure things are feeling ok after a big run last week.  Minor pain in the belly still, no biggie though.

T-41:30 

Von's park with Fan and Keegan - 

Easy pace so keegan could keep up.

T-1:04:45

400' vert