Kendall

Transferring monthly miles from another on-line account.

Transferring monthly miles from another on-line account.

Transferring monthly miles from another on-line account.

Transferring monthly miles from another on-line account.

There's something not right about "running" the race without getting any decent miles in. What a great day on-property and so nice to see so many of you out running.

Thanksgiving Point is an amazing place and a great back-drop for racing. Hope everybody had a good time with us on Saturday.

Despite being a bit cute with the course, it’s a tough run with some very interesting terrain. The addition of prize money we hope will support our race community and keep things interesting.  We have so many talented local runners; I only wish I could have watched the battle up front unfold.    

Congrats to all those who competed and participated.

Next year's race scheduled for April 27, 2013. Registration will open October 1, 2012.

See you on the trails!

Kendall (RD)

First run after race (directing NOT running). Still pretty tired and not quite recovered.

Foothills run. Better speed today.

Vert: 1,110

AP: 8.14

Run from work up Jordan River Trail north.

Slow run down Jordan River Trail from work.

Good run up Jordan River Trail to Redwood Road down new 2100 North. Ran down embankment back on to trail and back to work.

3 miles under 7 mm pace (good for a slow ultra guy like me).

Vert: 800'

AP: 7:55

Run from home connecting to the BST jumping in about mile 6 of the Timpanogos Marathon course. Followed course up face (north of Grove Creek) until hitting the meadow and spring. Filled up bottles and continued up and over Big Baldy. Crossed a couple of snow fields but what a contrast to last year at this same time.

Decent speed down from Baldy until groin started hurting. Legs felt good but I've been getting this tightness/soreness and pulling in the groin and lower stomach. 

Nice training run and a beautiful day.

New Goal: More stretching...I should say "stretching" period, as I never do. Need to strengthen core in anticipation for Wasatch and other longer runs carrying water, etc.

Vert: 5,377'

I've been thinking about taking my 8 mi route weekday routine up to 10 prior to the longer Fri & Sat runs.

I like simple straight forward and even number routes. I'm close to the perfect 10 mile route going from work (Thanksgiving Point) to Redwood Road via JRPT (Jordan River Parkway Trail) up through the Jordan Narrows.

Today ran .2 short of 10 from my door (work) and ran around the parking lot until hitting 10. I think I know where I can find .2 without getting too cute.

Found my 10 mi route at work. Slightly over, may modify one hill section (up over the hill instead of around).

Hot, slow poor running day--low on energy and fuel. Didn't get into a rythme until around mile 6, ending up okay.

Nice evening run up in the hills. Met up with a guy named Ariel from Uruguay coming up the steep hill just up from the Orem cemetary. I caught up with Ariel and he asked how far I was going and as it turns out it was about the same distance. Ariel was (still is) an amazing runner in his day in Uruguay, bronze medalist in National Championships and narrowly missed Olympic qualifier. He's now 49, has a large family and works and resides in Orem. Just qualified for Boston and will be running UV Marathon in June.

So Ariel and I we went on a nice run up the hill to the fire road and north to the gate (4 mi). At this point, I asked Ariel if he was in for a bomber 2 mi loop down the dragon's back and up the other side. He was "in" so we went off. See-sawed with some novice mountain bikers. I was much fast downhill and he's a quick flat road guy so we went back and forth for the next few miles back on the fire road. Good tempo run with Ariel coming back from hippy meadow (Johnson's Meadow): 7:39, 7:19, 7:27, 7:39.

Ariel gave up the ghost in the last mile or so but we ran well together. He'd beat me on the flats for sure on a good day. (Ariel had also run 10 miles that morning and was bonking badly--neither of us had GU or water.)

Good to run with friends--even new friends. Hit 5, even 4:30 mm for a few brief moments flying down the hill.

Elevation Gain: 1,350

Thanksgiving Point 10 mile loop up through the Jordan Narrows via JRPT. VERY windy 20+ mph, slow run. I don't recall a more windy spring than we've had. It's always windy out here but even more so this year.

Dropped off in AF Canyon at the right fork gate. Gate is still closed so ran 1.5 mi up to Timpanooke trailhead--trail #56. I've never run this section of trail and was really excited to connect the dots from the Battlecreek/Grove Creek (GWT) sections around the west side of Timpanogos. It didn't disappoint--what a great run and HUGE meadow on the base of Timp (front side) that you'd never know was there looking at it from the valley. Good amount of snow still on trail in sections. Passed two dudes on mountain bikes coming down with skiis strapped to their backs--skiing the slides on the west side of Timp no doubt. Hit the crest and dove down #56 to Grove Creek spring. Filled up bottles and headed down. I've run up Grove Creek many times but this was my first time down. Amazing how different a trail looks just by changing direction. Obviously a lot of it was familiar and yet some sections I would swear I've never seen before--interesting. Timpanooke to bottom of Grove Creek 13 miles, 4,757 drop.

Best Conversation Overhead on Trail: Scout troop with packs heading up Grove Creek just .5 from parking lot.

Scout Master: "Well, we've gone half a mile!"

Scout: "Half mile left?" [no...3 miles straight up hill left, good luck with that]

I laughed out loud.

Got off the hill and hit the new canal road north (still mostly dirt) taking it most of the way  jumping on to the road and back to work (Thanksgiving Point), another 13 miles.

Tough road section today. Groin (I think, top of legs--inside) and stomach muscles are killing me. Slowed me down to an embarrassing ultra death march pace.

Saw first rattlesnake of the year!

Elevation Gain: 2,581 / Elevation Drop: 4,757 (it'd be a brutal run in reverse)

The human body baffles me. Yesterday's long run took a toll on me. Should have taken S-Caps with me...should have had more water...13 miles in the mountains followed by 13 miles through the streets--slow painful run. I suck.

Got home after midnight last night. Got to work early. Record sales day at the restaurant--retail, cafe, deli all slammed. 

Dog-tired, ornery, and draggin' at 7:30 (pm) with tired legs I ran. 15 miles later...my legs feel better than they've felt all day. I'm wide awake. Ran a negative split, getting faster as the miles climbed and feel human again.

I don't get it...but I like it.

From home jumped into Provo Canyon to the BST and followed it 5 miles along the Squaw Peak 50 course to Rock Canyon campground. Down Rock Canyon to Univ Ave.

Ran out of water early. Was hoping for water at Hope Campground and as a second option filling up at slide/run-off section just up from Rock Canyon. Both dry. Water hasn't been turned on yet at Hope and run-off is done. No water.

Vert. Gain: 3,250

Salt Experiment: I don't take a lot of salt but seem to struggle in the heat. Experimenting today in mid-day heat. Took (1) S-Cap before the run, (1) more at 50 min, (1) more 40 min later. I think it helped. Less groin-pull today and felt more fluid.  I'll keep playing with it.

Beautiful run after work. NO WIND!! Perfect temp, calm, great evening run. 1 GU, no water. Wouldn't want to go much further without water.

Out & back from work on Jordan River Parkway Trail through the Jordan Narrow, across RW Road and followed canal for a couple miles. It's warming up out there.

12 mile run on streets.

AFTERNOON: 12.04 miles

Ran up through the Jordan Narrows and back to work.

NIGHT: 6.1 miles

Helping mark and set course for Running with Angels 5K held at Thanksgiving Point Garden's on Saturday morning. Ran the course twice tonight.

AFTERNOON/EVENING (26.03 miles) = Repeat of last weeks run from AF Canyon (gate) to Timpanooke trail down Grove Creek to the Murdock canal and back to work (Thanksgiving Point). 100% better run than last week. I'm singing the praises of S-Caps. Took 1 per hour along with a GU every 30 minutes and lots of water (until I ran out 4 miles from finish). Night & day difference between this weeks run and last weeks same run--took 1 full hour off my time from last week. Met a couple training for Wasatch (Whitney, Steven) and Whitney's Dad Charlie, 2x Wasatch finisher back in the 80's.

Elevation Gain: 2,244 / Drop: 4,390

PM=  Sitting at 98.3 for the week. Gonna have to run 1.7 later tonight...too close to 100 miles for the week not to. That would be a first for me (excluding 100 race weeks).

SATURDAY NIGHT (4.11 miles) = 11 pm headed out for another 2...no 3...no 4. Taper for Squaw Peak starts...now.

Speed workout = 2 mile warm-up followed by 6 x 400 (last one 800) at <6 mm pace. 1 mile cool down. Had to pick up kids and cut run short. Intended on doing 8 x 400's with a longer cool-down. (A couple miles less than I'd hoped for.)

Even on tired legs amazing how good speed work will refresh and even loosen up tired legs. Best I've felt for a week. Need to do more speed and tempo runs.

8.5 mile late evening run up in the hills. Good pace on the flats. Really tough to see all of the ruts and dips in the terrain due to the flat chalky color of the trail. Much easier to see a darker colored soil at night. Nice warm night for running.

AFTERNOON: 3K (1.88 miles) run at Foothill Elementary with the kids at the annual "race." Traci ran with Sadie (placed 3rd in her class); I ran with Sage who wasn't far behind.

LATE AFTERNOON: 6.26 mile run on Jordan River Parkway Trail. 1.5 mile warm-up followed by 4 mile tempo run. Middle miles: 7:23, 8:50 (inc 200 ft climb at walking speed), 7:06, 6:13. 

AFTERNOON: Six (6.05) quick miles on the JRPT. Taper feels good--feeling faster and stronger. Don't want to peak too soon though.

EVENING: 6.11 up in the hills.

EVENING: 8.24 miles. From home up on to fireroad to GWT (trail #33) and up to meadow and alter. Took it easy on the downhill section, just a nice comfortable run. Looks like trail is marked and ready for the Timp Trail Marathon in the morning. Not going to happen this year since they moved the date back a week. Too close to Squaw Peak--I don't trust myself NOT to race it.

AM = 5.25 miles. Helping on-course with Timp Marathon. Fun day seeing lots of friends, encouraging runners, way finding. Perfect temps for the race. Seth Wold killed it--new course record by 30 min. 3:41+/- (going off memory). Dan Varga a close second.

PM = 12.1 miles. Baseball tournament with son in Spanish Fork. Took advantage of 2 hour break between games. Got lucky on a great road. (I seem to be able to find a good routes in unfamiliar territory--one of my hidden talents.) From city fields jsut off main street in SF ran up Riverbottom Road to Poweline Road 6 miles up and back. Great (narrow) county road, certain section smacked of country roads in south of France.

AM = 7.25 miles. Hike up Grove Creek to timp meadow (3.75) with kids. Family continued through the meadow and down Battlecreek. I had a baptism to attend and headed back, running down Grove Creek (3.5). Saw two rattlesnakes on the way down--got some good phone video.

PM = 5 miles. Probably the last run before Saturday's race (Squaw Peak 50). Legs a bit achy so did some speed work to loosen up the legs. 1.5 mile warm up followed by 6 x 400 at 5.56 mm pace (walking inbetween), 1 mile cool down. 15 minutes in hot tub afterward...never done that before but seems like a good idea.

Goal now to keep off legs and rest...and not do anything stupid.

EVENING: Taper week. Quick 3 to loosen up the legs.  

Squaw Peak 50

10:23. Long hot day on the trail. Hoping for sub 10 but just couldn't get there.  Intially pretty disappointed not to have gone under 10. After looking at the results and number of DNF's, I guess I should feel a little better. Heat was a factor as was humidity. Gave it all I had. 

18th Overall, 5th Masters, 3rd Age Division.

More to come. Heading to Havasupai for the week with the Scouts.

Hike from parking lot to Havasupai Village, falls and campground. Started hiking at 2:00 am under a full moon. Arrived at twilight. Incredible falls and views. Wow!

Hike from Havasupai campground to Colorado River (8.5 trip each way + side trips). What an incredible place.

Campground to Beaver Falls = 2.36 Miles

Beaver Falls to Colorado River = 5.45 miles

Hike from Campground to Village and new falls and back to camp.

Hike from Campground to parking lot--straight shot started hiking at 2:30 am to avoid heat. Killer pace on trip out.

6 mile run at work. First run since Squaw Peak (although nearly 50 miles of hiking in 4 days with packs). Legs feel strong but not very fast. Anxious to start running again. Friday-Saturday got roped into doing the Ragnar to see what the fuss is all about. Should be interesting--need to shake the cob webs off get the legs in racing shape quick!

5 miles around the 'hood. Still pretty tired legs from Squaw Peak followed by 50 miles of hiking (with backpack). Haven't fully recovered--didn't give them a chance.

Good fast 3 miles before tapering for...Ragnar!? I'm such a wuss. Legs a bit quicker today. Debated whether to run or rest, 3 was the compromise. Thursday off. Running Friday.

Ragnar Relay:

I have to admit that I enjoyed the Ragnar a lot more than I thought I would. I had a lot of fun and this thing is just one huge road trip, running party. Got to see a lot of interesting people (understatement) some new terrain and rubbed shoulders with tons of runners. Sure it's not highly competitive but it can be and our little group was loads of fun and we ran pretty hard.

Team Name: Crack O'Dawners (mixed 6 men, 6 women)

Placement: 18th place overall, 4th place overall mixed category, 2nd place submasters mixed category.

Leg 1: 7.69 miles / 55:19 / 7:12 mm / 651 ft gain (Fri 1:30 pm)

Leg 13: 8.56 miles / 54:30 / 6:22 mm / 578 gain, 2,093 drop -- zoom zoom! (Fri 10 pm)

Leg: 25: 4.94 miles / 35:10 / 7:07 mm (Sat 7:30 am)

5 miles up in the foothills before bed-time. Legs still pretty sore from WBR (8.5 mi decent from SnowBasin).

Ran Hobble Half course in the late evening with a good group of runners. Nice smooth downhill with some rollers in later miles. Beautiful evening up Hobble Creek. Several nice bucks in velvet milling around.

Late night after going back up for cars and getting home--all worth it!

HOT and S-L-O-O-O-O-W 8 miles during afternoon. Heat murdered me.

Same route as Thursday up through the Jordan River Narrows. Hotter but better prepared today. Brought water and dunked in river to cool down. 100 degrees during run. Faster and much better than previous day.

TIMP SUMMIT:

Started up around 7:15 pm. Just caught the sunset at the summit--amazing with the layer of smoke in the valley. Nice even effort on trip up--not really pushing it. Super windy cresting saddle before summit. Got a bit cold. It was good to get up and get back down out of the wind. Smooth steady decent in the dark without any issues. Caught up with fellow ultra runner Todd Cook and his daughter and tagged along with them on a leisure jaunt down the last 2-3 miles.

Most of the snow is gone. Crossed two small snow sections, one a bit dicey on trip down in the dark but no big deal. Shortcut two sections sliding down the snow fields--probably not the smartest thing but way fun.

Trip up: 2:15 Trip down: 1:25

Elevation: 5,017

Quick six up to the Jordan Narrows and back. Speed is coming back after a tough month.

8 miles up through the narrows and back to work. 5:30 pm run, not as hot but wind took a lot of out of me. Hooked up with friend and runner Graydon who stopped me just headed out for his run. Good to have some company.

Bridge jumping is ON! off the north bridge into the Jordan River just before the Jordan Narrows. Fun distraction and great cool down on a hot day. Discovered (or talked into) this practice last year by a group of kids.

8 miles. Late night run from work through the narrows. Ahhhh...much cooler in the evening/night.

HOT heat of the day run up through the Jordan Narrows. Jumped on north bridge on trip back, ahhhhhhh!

Timpanogos Summit via Aspen Grove.

14.50 miles / 5,469 elevation gain.

For the second week in-a-row I summit'd Timp--this time via Aspen Grove Trailhead. I've been up Timp a few dozen times but only once from the Aspen Grove side (about 25 years ago). This run/hike would be a nice change of pace.

A couple of interesting facts:

1. Aspen Grove trail is LONGER than its Timpanooke counterpart--yes, as in more miles. I've always been told and subsequently have told others that the Aspen Grove trail was steeper but shorter. Maybe shorter to Emerald Lake or the warming hut down below but not to the summit. (At least not on this run according to my Garmin 910 xt.)

Summit via Timpanooke, depending upon how my Garmin is feeling that day, registers anywhere between 6.85-7.2. Aspen Grove on Saturday registered 7.3 up and 7.2 down. So, it's close but at least on this day Aspen Grove is measuring longer.

Route up to summit: Aspen Grove to Emerald lake, cut up high on glacier to west beneath summit (not up the gut up from lake).. Hit saddle, same route as Timpanooke up to summit. I believe this is the normal route up from Aspen Grove.

2. Aspen Grove route is STEEPER and more elevation--450 ft. Aspen Grove is not as runable as Timpanooke, has more switchbacks and steep sections. Hard to say which is my favorite. It's like asking someone "what's the fastest way to Jackson Hole?" There are as many opinions as there are options. Aspen Grove has more waterfalls and different views of Heber Valley. They're just different, each has its own amazing and differing meadows, waterfalls and vistas. If running or if I were going to do it once, I'd say Timpanooke is the preferred option. You really have to do both.

There's a first time for everything and hitting the summit with goats IN THE SHACK was a first for me. Spent some quality time with the family (of goats) up top and headed down.

Trip down got interesting as I ran out of light (and food). Playing with the goats too long forced me to navigate the last 2-3 miles in the dark. Oops. 

Next time I want to do a loop, up Aspen Grove to summit, down Timpanooke side to road...back up AF Canyon via road/trail to summit (road), down GWT to Aspen Grove again to truck. Should be a nice 21'ish mile run.

9 miles up in the foothills. Slight groin pull from racing downhill.

16 miles up Provo Canyon past Vivian Park. Waaaay too many people up there.

8 miles up the JRPT. Despite the rain and cooler temps, humidity was really high. The heat coming of the vegetation was stiffling--lizards seemed to like it though, never seen so many.

14 miles. Afternoon run up Jordan River trail across Redwood Road and along canal/dirt road. Utah Symphony in the Garden's tonight...towel off and get my butt out there.

Went to check out the "Hobbler." Only 3 miles today running up the course a bit...yea, I know.

6 mile hike/run in the Uintas. Ran up Mount Watson from Washington campground. 1,716 ft. elevation gain up to 11,500 ft.

AM: 13.35 mile run from Washington Lake up to Wall Lake, through the 'notch', Baker Lake, Notch Lake, Mount Baldy and back down road from Baldy Pass to Washington Lake campground. 1,994 elevation gain/ high point 10,800 ft. 

PM: 3 Mile hike up around Wall Lake again and back to Washington Lake. 

Love, love, love the High Uintas. 1.5 hours from door to camp and yet feels like worlds away. 103 temps in the valley, 80's in the Uintas with afternoon thundershowers--daily.  

Literally forced myself to run today...not feeling it. Not sure if I need a break or a kick in the butt. I had better get something figured out. Millcreek 50K next week, Kat'china Mosa on 8/4 and Wasatch in September. Tired and ornery and in need of some motivation...and some new shoes.

Post comment: Took some iron last night, that and 2 Red Bulls (and a Rock Star) seemed to help today. Although I haven't run yet and it's Friday 6 pm.

Run at work. Ran from Thanksgiving Point over to the new 2100 N, west up to Redwood Road to north end of Jordan River Parkway Trail and back to work. 10 loop and then added a bit around the business park.

Got drenched. Summer rain felt so good. Checked radar after I got back, the radar indicated a section of yellow then orange moving from the west to northeast--I was under that. It rained SO hard. Love to run in the rain.

Quick six up the Jordan River trail and back to work.

12 mile loop up Millcreek. One of my favorite runs. Ran counter-clockwise from Big Water parking lot to Dog Lake, Desolation Lake and back down to Big Water parking lot.

Is there a better view from the top of Scott's Pass down both valley's? (SLC and Park City).

The dreaded fire pit (Desolation Lake--ironic?) where in 2009 I sat defeated at my first Wasatch 100 attempt (mile 67). Sat with my head in my hands not knowing how to go on. Finally pulled my self away and up Scott's Pass to Brighton (which was no small miracle). Pulling myself off of that log, leaving that fire, knowing the pass that had to be climbed, was one of the most difficult things I've ever done. Brighton Lodge, on the floor in fetal position for 3 hours until finally pulling out--DNF.

Scott's Pass

One of the most spectacular views in the Wasatch

Late run after working late. Consider this week somewhat of a taper week with Millcreek on Friday night although I'm really not racing it.

Millcreek 50k (actual mileage from my Garmin 30.92--so pretty close).

Race start 9 pm. Quick recap: down canyon year starting from Big Water running up to the base of Scott's Peak, Desolation Lake, Dog Lake, toward Baker's pass (Big Cottonwood area) via traverse up and over Gobbler's Knob, 3k ft down to the Terraces, back up to Elbow Fork, down the pipeline, up & down Grandeur, finishing at Church Fork.

Paced my buddy Matt through the first 21 miles. A bit slower than we wanted but it fun to run with him again. Matt had to take off at Elbow Fork and I continued on to finish the 50k. Moved pretty well up Grandeur Peak and back to the finish at Church Fork.

All in all, a tough course. About 10k elevation gain and lots of hazards in the over-grown mid 10 mile section. Face planted 4x--none too serious. One that caught the toe of my shoe on a fast downhill section stopping me dead in my tracks and on to my face. Felt the muscle in my calf pull but fortunately let up before tearing.

Great night training for Wasatch and fun to see "the gang" out.

Foothills run from home up to fire road, down dragon's back to family birthday party at Canyon Glen.

PieNBeer Day Fun Run

Seth (Hales) talked me into doing the PieNBeer Day Fun Run today despite my legs being a bit tired from Friday night's 50k (Millcreek). Ran with Amie Blackham, Seth and ?

 Loads of fun on portions of the Wasatch 100 trail. Race starts at Jeremy Road... 

"At this point the trail begins and runners gently climb up the Mormon trail, the historical route of the Donners, Pony Express and the aforementioned settlers, to Big Mountain Pass, 4.2 miles and 1400′ of vertical.  At roughly 7,400′ altitude at Big Mountain Pass we will have an aid station (supplied by yourselves) and generous folk encouraging you on to Big Mountain. The one mile ascent of Big Mountain is only 800 feet of vertical from the pass. After finishing the climb enjoy the rewarding ridgeline views for about 2 miles. As you proceed you will bear left at Swallow Rocks (at approx. 12 miles) and the Brink (13 and some change). Following the Brink a ‘lovely’ forested section of off camber overgrowth should be expected. There is a possibility of the route being modified this year to include the summit of Lookout (Near mile 14), however in the event that it does not the trail follows the ridgeline down to the intersection of Killyon Canyon (17.33). Make a hard left and descend into Affleck park once you have reached the campground bear left and begin the short ascent of the Mormon Pioneer Trail. It will begin as cinder track. Be prepared this 2.5 mile section will be warm and includes 1,000′ of climbing. Within a mile you will cross the road, where we hope to have water and some aid, and continue your total last ascent to the Big Mountain Pass (roughly at 20 miles). After enjoying a slice of pie, enjoy the 4 mile descent to the Mormon Flats trailhead. We will be Apres Run partying here and people will be able to easily shuttle back to their cars at the start line.  The total mileage, including the road portion are only 24.53 (give or take .01). [avg. actual mileage from the 3 Garmin's in our group 26 miles--on the dot]. The route ascends a mere 4359 ft [Garmin read 4,688 ft gain]. Most of the climbing is done on the Mormon Pioneer Trail up to Big Mountain Pass and the mile heading up beyond that along the Great Western Trail. The remainder of the course is undulating."

Fun day of running...and pie! Not so much fun hitting a deer coming around Deer Creek this morning at 5 am smashing both the deer and the front of my truck. 

More info about the PieNBeer run... 

  http://wasatchrunner.wordpress.com/2012/07/11/pienbeer-day-fun-run-update/

6.5 south on JRPT

10 miles north on JRPT

What a day to be a spectator at the Speedgoat 50k. Kilian Jornet, Anton Krupika, Ricky Gates, Anna Frost, etc. The biggest names in ultra running HERE IN UTAH.

Hiked up to the tram then baldy to watch the runners come by and then ran down to the finish.

Controversial finish and win by Kilian. Much debate over Euro-style racing on an "open" course (ie., cutting course) vs American racing and sticking to the trail.

(Details at Irunfar: http://www.irunfar.com/2012/07/2012-speegoat-50k-results.html).

Anton taking a bottle from me

Kilian in the lead

Kilian, Anna (Frost), Anton...rock stars of the Ultra world.

Lone Peak (School House Springs Route-Alpine)

5,800 ft elevation gain. Tough hike, one of the toughest on the Wasatch. Just straight-up, bouldering, rock hopin' and hammering up to 11,254 ft.

10 miles on the JRPT. Good run today on tired but strong legs from yesterday's hike up Lone Peak.

8 late afternoon on the JRPT.

Timpanogos summit (Timpanooke). Full-moon hike with Traci and Brigham (started at 10 pm). Froze my can off. Should have brought a jacket.  

Pfeifferhorn summit via Maybird, back via Red Pine.  First time on White Pine trail. Incredible! Summit from Maybird side a bit dicey. Next time I'll go Red Pine both directions.

Third 11'er of the week: Lone Peak, Timpanogos, Pfeifferhorn.

  First view of the Pfeifferhorn via Maybird

 Red Pine Lake

From Thanksgiving Point up the JRPT though Jordan Narrows to Redwood Road, down new 2100 North back on to JRKT to Thanksgiving Point.

JRPT up through the narrows to Redwood Road and back (to work--Thanksgiving Point). Hot.

Pfeifferhorn: 1:42 summit / 2:57 total (part deux)

Evening run back up the Pfeifferhorn (I get cooler every time I say "Pfeifferhorn").This time summit via Red Pine lake. Ran it hard including small diversion to Upper Red Pine Lake, then up the ridge and summit. I finally found where the trail leads up to the ridge from Red Pine lake so I won't have to rock-hop and scramble as much. I think I can go sub 1:30 next time.

Lots of smoke, eyes and lungs burning from fire out west. Very lonely run...nobody up top and only 1-2 in between (I like it that way).

Didn't bring my headlamp and ran out of daylight 1/2 way down. Fortunately had Flashlight App on my phone which helped immensely. I really should be smarter about such things...no shirt, no light, solo evening run--duh.

Love this place!

Sugarloaf 11,051 (from Alta)

Was going to do Pfeifferhorn again but ran out of daylight. Decided to grab another peak. Debated between Baldy and Sugarloaf but since I just did baldy at the Speedgoat and had never done Sugarloaf...Sugarloaf won.

Great short run/hike up to the top of Sugarloaf lift at Alta...incredible views, blah...blah...blah.

just a cool lookin' tree stump

Sugarloaf Summit

View north from Summit--can't help thinking about Wasatch (up and down...up and down). 

Great evening run up in the foothills. Evening summer rain shower and fast fluid legs made this a special run.

8 hours of trail work up Lamb's Canyon in order to complete Wasatch application. Nice to spend time swapping stories with other ultra guys including 15 time finisher and past winner Lee __?___. Tough work but good conversation.

Evening run up the face of Big Bald mountain (utah county--Timp). First time up the face, over 3,000 ft elevation gain in 2 miles--most of that in 1 mile. Tough hike up and race down to beat the dark. Amazing sunset up top as I chased three false summits eventually making it to the top. Ran into rattlesnake near bottom--too dark to see it but heard it close. Hate that.

Treadmill speed workout.

4 mile warm up at 7:30 mm pace.

(6) .25m repeats at just under 6 mm, last .30 mi at 5:27.

1 mile cool down. Soaking wet when finished...why do they keep those gyms so warm?!

10 miles along the JRPT. Better speed due to previous days speed work out--even on tired legs.

10 miles on the JRPT.

On any given day on the Jordan River Parkway Trail (today!)...

• Fox
• Hawk diving for a mouse
• Sparrow hawk with a mouse
• Garder Snake
• Carp (Jordan River--flopping out of the water)
• Lizards and lots of little baby lizards
• Gray Squirrel
• Beaver swimming across the JR
• Tons of birds (swallows, robins, magpies, tweety birds--little ones that I can't identify)
• Lots of red ants tonight
• Stink bug

...but who's counting.

PFEIFFERHORN

Not a great energy day but now that I've found the more direct route up from Red Pine Lake, I PR'ed by 10 min (summit #3 in the last two weeks). Still looking for the sub 1:30 which I think I can do on a higher energy week/day--not much sleep the last two days with a busy work load (3-4 hours per night).

Met a great couple up top who are visiting SLC on vacation--she's from Argentina, he's from _?_. They've been nailing several hikes in the area. Enjoyed chatting them up about the various peaks surrounding the Pfeifferhorn.

Up: 1:37 / Total: 2:47

CASCADE--DNF

13 miles round-trip (via Rock Canyon, 2 miles? from the Summit)

5,201 Elevation Gain

Lived in Utah County practically all my life and have never gone to the summit of Cascade mountain--been on it, around it, up & down much of it, but never to the top of it.

Starting from the Rock Canyon trailhead (this lower access vs starting from Squaw Peak road adds about 3 miles  one way to the trip) I ran this entire section climbing about 1,700 ft, 3 miles to Squaw Peak road then to the trail heading up toward Provo Peak and cirque.

I've never particularly enjoyed this section of trail (Kat'cina Mosa follows this same route)--hot, exposed and too steep for running. Relegated to power hiking, I continued up another 2,000 ft and a couple miles until the trail takes a big southern loop toward Provo Peak before heading back north to the ridge. I opted to head straight up (left-north) the terraces to the ridge. The straight up route involved some bush whacking and an extremly steep, rocky, and dustry climbing for another 1,000 ft.

Getting to the ridge I headed west to the base of the Cascade mountain ridge and traverse which leads to the top. At this point I realized I was in trouble. I had been running/hiking for about 7 miles/ and coming up on 3 hours, peeing copper and only about 1/2 a bottle of water left. The summit was about 2 miles and 1,000 ft from my location. I was hot, tired and falling apart. I had been rationing water and already dehydrated and did not feel right about going for the summit without more water.

I stopped, phoned a friend and asked them to check the net to see if they could find any information about water sources near the Cascade summit. As suspected, we found nothing.

As much as I hate quitting anything, I continued on another half mile to get a better look at the traverse, turned around and headed back.

Summit in the distance--would have to wait for another day.

The retreat was a fast descent the same way as I came up. I was glad to get water once back in Rock Canyon. Drank 2 bottles right on the spot, douced myself and wrapped it up.

Cascade is a long tough hike. Next time more water, more food and more time. Oh, I hate that hike--agghhh!

9 miles on the treadmill. 

New strategy as I get closer to Wasatch (inspired by Anton Krupika):

At the expense of my long runs, I've spent more time on my feet climbing and peak bagging--2-3 peaks per week for the last month. The benefits I hope will be the training at altitude as well as strengthening my power-hiking (which has been a weakness of mine). As I near Wasatch I fear I need to get more nimble, lighter on my feet, and a faster turn-over.

In the remaining three weeks, I'm going to divide my training into thirds =  1/3 Treadmill, 1/3 Trail running, 1/3 Hiking. Priority: I need to get faster in the remaining three weeks.

Tony K in his post leadville interview speaks of a lack of long runs in exchange for a lot of hiking and climbing--net result is that he blew his quads early in the race and struggled to finish. He killed the hope pass sections and then fell apart on the flats. http://www.irunfar.com/2012/08/anton-krupicka-post-2012-leadville-100-interview.html. I listened to the interview and realized I may have just made the same mistake. Time to move my feet and run. 

8 on the JRPT.

Didn't get away until late-late, hit the treadmill for a quick 6.

5 on the JRPT

Brighton to Homestead or last 24 (24.39) of the Wasatch 100 course. Great to connect with this part of the course before race day, now less than two weeks away.

The last 25 out of Brighton, mentally, is to be considered the last half of the race. It's a long, rocky, dusty, scrappy section of climbs (5200 gain) and descents (8362 drop) to the finish, which will be run entirely in the dark on race day--at least I hope so, if it's light, that would be morning light, meaning I'm waaaay off pace.

Ran with speedy Bob (Meuller), Seth Hales, Emily Brackelsberg, Amie Blackham all bseasoned Wasatch finishers, except for myself who will be attempting for the third time a Wasatch 100 finish (0-2).

Lots of runners on the trail on Saturday, nearly all of which are training for Wasatch, including David and Derek Blaylock, Ken Jensen (Derek and Ken are both 22 hour finishers, Ken finished 3rd just behind Karl in 1999). Hooked up with fellow blogger MatthewVH on the descent and he stayed with the group the rest of the way to Homestead--talented runner and he'll do well at Wasatch.

The taper has officially begun. Ready or not the beast is around the corner.

7 on the treadmill. 1 mile warm up; 2.5 miles at 7:30 mm; .5 mile at 6:30 mm; 2 mi at 7 mm; 1 mile cool down. Legs feel good after big run on Saturday and some speed today--good combo. Trying to focus on being light on my feet and fast turn-over (a la Jay Aldous and zen running).

Late night on the treadmill to "Casino Royale"...james bond theme is great to run to.

Rest day...tapering and trying to okay about it.

Run after work out on the JRPT. Got a bit wet when the storm rolled over.

Feeling pretty good. Light on the feet today and quick turn-over--exactly where I'd like to be one week from now.

Late night run up in the foohills (11 pm), double-loop over point. Warm evening, run watching storm roll-in over Utah Lake, lighting up the sky.

From home up Dry Canyon followed Timp trail marathon course up and over to meadow (alter) down to fire road and home. A couple close calls with lightning bolts (seemed close anyway) heading up and over point. Was glad to get off that mountain and down on the flat.

Last long(ish) run (1 hour, 40 min) before next weeks race. Time to shut it down.

Vert 2,100 ft.

5.5 in the hills this morning. Felt really good (at first) ended up a bit weak. Last "long" run for the week. Will do 4 on Tuesday, 3 on Wednesday and take a Thurday off.

4 fast miles on the treadmill. Shaking the legs out and getting ready. May or may not run on Wednesday.

Good to be running again. 1st mile was a bit achy and slow. Gradually loosened up and ran pretty well. Body and breathing suffering even more than legs. Anxious to monitor how quickly recovery will come back.

8 miles up Provo River Trail. Slow but nice..."nice" sums it up. Cool breeze, fall colors, sound of the river just off the trail. Ran a bit with a guy out on his long run for St. George. He's shooting for 4:30...slow but steady. Just my speed today. 

5 quick miles on Murdock Canal trail.

10 miles on the nearly completed (CLOSED TO TRESPASSERS--VIOLATORS WILL BE PROSECUTED) Murdock trail. Can't wait for the finished product.

Have come down with a cold I believe as a direct result of Wasatch. Occasionally these longer, more difficult races destroy my immune system. I need to research better post race nutrition and immune saving tactics--probably dangerous to be so weak if I really get sick. Hopefully, I can shake this thing and get back to normal levels.

Daughters B-day party up at Big Springs. Dropped off at Vivian Park, ran from Vivian Park to Canyon Glenn up GWT to fire road and home. Canyon is beautiful! Ran hard down Provo River trail section but on the hike reduced to a walk/run. Legs feel fine, body is wrecked.

Had been considering Bear 100 but it's not going to happen. Need to heal up, let body catch up and recover and set sights on PET 100 in October. Bummer...quite a field this year at the Bear. 

Hike up at Aspen Grove with family. Incredible colors this year. If you haven't been up the canyons yet...get up there! Slept for 12 hours.

To run or not to run (...when you're sick)?

"David Nieman, Ph.D., who heads the Human Performance Laboratory at Appalachian State University, and has run 58 marathons and ultras, uses the "neck rule." Symptoms below the neck (chest cold, bronchial infection, body ache) require time off, while symptoms above the neck (runny nose, stuffiness, sneezing) don't pose a risk to runners continuing workouts."  http://www.runnersworld.com/article/0,7120,s6-241-286--9082-0,00.html.

Looking for some validation to run and I'm not finding it. I like the "neck rule," makes sense...but no running for me.

5 miles on the treadmill.

6 miles from Crystal Lake trail head to long lake and up to Wall Lake. Run with Sandy, felt pretty good on the run. Got back to camp (Washington Lake) and started feeling really lousy. Altitude? Wasatch issues? Got sick in the evening and really out of sorts and out of breath over the weekend. Agh.

PS Fishing was as bad as I've seen it at Trial. Always catch a ton of fish up there. Only a few fish at Trial and Washington. Full moon? Low water levels, lack of bugs? A couple of the Tiger Trout really put up a fight.

5 miles late night at work...felt good for the first time in weeks.

5 miles on Murdock Canal.

Really nervous and undecided about PET 100. I've felt really out of sorts since Wasatch. Tired, sick, lack of training. I'm sure sitting out is the smart thing to do but Davy allows for us to roll entrance fee to next year if needed.

Have to make a decision here within the week.

13 On the JRPT. Longest run since Wasatch. Not too fast, felt good.

5 miles PM on the highland trail.

5 miles on the street, cemetary and park late after work. Love running through the cemetary--is that wrong?

Started South on the JRPT up to 1500 N. headed back north over and across new 2100 N up to RR past Camp W down Jordan Narrows road back south on JRPT. Nice day outside. Cool weather and perfect running.

5 miles on the trail. Starting to feel a whole lot better.

3 on the murdock canal trail.

Pony Express 50.

Decided on Mon/Tue to run the Pony Express. Just haven't been right after Wasatch and wasn't prepared for another 100 miler--so why not run the 50?!

Davy (Crockett) staggered the start times this year based on previous and/or anticipated finish time. Some 85 runners (up from last year's 60ish) started, some as early as 5 am up to 8 am. Both the 100 and 50 race participants start together. My group consisting of Jay Aldous (going for his second 100 win) and some other fast guys got the 8 am start (notewortyh 50 starters included 18 year old Tyler Bodily SLC, and Michael Bergquist, SLC).

Beautiful cool morning in the west desert as we started down from Lookout Pass. Felt great for the first 10 or so miles running fast and light. Highlight of the morning was watching a large group of Wild Horses run along side us to the north then cross the road at a full gallop just in front of me--incredible!

I watched as Jay pulled away from me and Tyler and Michael were already out of sight and gone.

Coming into Simpson Springs (mile 16) I passed some 5 am 100 mile starters and still felt pretty good although my pace was slowing some. I hit the marathon mark at 3:40 and could feel that things were starting to feel...not right. A stiff head-wind kicked up and began to suck the life out of me as we neared Dugway Pass. I don't recall ever working as hard just trying to focus and keep a run going as I experienced on Friday. The wheels where coming off. I had been passing and gaining on the early starters and now I was only barely able to keep pace with them. Last year moving up Dugway was fast and all smiles--this year was a grind. Finally up and over and managed to get back to a run coming down the back side (mile 38).

Frustration began to set-in as I realized a sub 8 hour finish was probably out of the question and now just finishing was my new goal.

I doubled my salt intake thinking perhaps the head-wind and heat were contributing to my lack of energy. It helped some as I got back to running.

Mile 43, extremely focused and managing to move along I saw Jay driving past (the opposite direction in the passenger seat). I understand he had some issues with his hammy and pulled out around 50ish? My first thoughts were "dang!, should have done the 100!" Anybody racing with Jay is racing for second place. I had a good race last year but Jay is a freak--and now he was on his way home. Not to be however.

I realized that if I could manage just over a 9 mm for the next few miles that I could go sub 8. I said before, but I've never worked so hard to keep it together. I was not good company to my Brother Brett who had done such a great job crewing me. I couldn't have him or anyone around me, couldn't talk to anyone, or think of anything--just moving. Anything else would compromise it.

Finally Black Rock came into view, did the short out and back and finished crossed the finish in 7:49. 3rd place behind Tyler and Michael.

Pleased with the time despite the rough day. Of course, now the disecting begins. I lost a lot of time between miles 26-40. I could do better in some future race but glad to be done and ultimately please with the outcome.

Thanks to Davy for putting on a great race in one of the most historic, forelorn and beautiful places in the world.

Nice article in the SL Trib this morning about the Pony Express Trail (run)... http://www.sltrib.com/sltrib/news/55101297-78/100-run-express-pony.html.csp

6 miles on treadmill. Pink Panther (with Steve Martin) playing on the big screen. Possibly one of the worst movies of all time. Glad to only have suffered through part of it.

Nice cold day...which means Golf Course is back (to me!). Love running on the golf course. Looking forward to a whole winter of running those trails.

3 deer (2 buck--2 point, 3/4 point), scared up a sparrow halk gnawing on a robin, dropped the robin (headless) right at my feet as it flew off.

Felt good today in spite of big run last week. Will probably pay for it tomorrow.

Golf course run. Fast and cold today. Avg 7:33. No wildlife.

5 on the trail right at sunset. Beautiful night. Pfeifferhorn looking so good to the east...love another chance at it.

Got in 8 miles up in the foothills before dark. Saw (and probably annoyed) several hunters running up to the meadown and alter. Wanted to keep going but I got a later start than I would have liked. Big moon coming up over Cascade was beautiful.

Perfect running conditions right now. Want to do something big...feel really good at the moment. Not much of an uphill gear but running fast on the flats.

Five miles around big block 11 pm. Beautiful full moon.

6 miles at the gym. Miles 2-5 at 7:30 mm pace.

6 late night miles on the treadmill. Goal for upcoming year is increase overall fitness, strength, core-strength. Hitting some light weights at the gym.

My 5K route around the hood. Got out way late. Wasn't going to run, got mad at myself and forced a quick 5K at midnight. Up at 5 for Christmas Tree permits.

Grandeur Peak.

Was really excited to get one last run in on the desolation loop--ROAD CLOSED.  I had no idea. Super bummed, went back down the canyon, hopped out and did Grandeur instead. After hiking for a bit in a foul mood, I lightened up and had a great hike/run. Nice day.

Up Battlecreek down Grove Creek. Perfect day on the trail. Hope to get a couple more this week before the snow flies.

Skipped out on work early again today...the hills were calling (and needed to vote!).

Ended up running along the BST up Dry Canyon to the big meadow, then grabbed the trail heading back down to Small Baldy. Found a new trail at the Small Baldy saddle which headed down the west side of SB hooking back up to Dry Canyon. Cool to find new trail in an area that I know pretty well.

Surprisingly I was able to run the entire Dry Canyon trail up to the meadow. I didn't know that was even possible--granted "run" at times was no better than my power walk. Nonetheless, legs felt strong and held up for the wicked and relentless climb. I'll have to post elevation tomorrow, somewhere around 2,500 ft climb in 2.5 miles.

Elevation Gain: 3,166

FKT(Personal): Base of Dry Canyon to Meadow (trail split): 55 min / 2,528 ft elevation gain / 2.42 miles / 22.43 min mile. (Not that impressive on paper.)

2 stops (w/o stopping Garmin) 1st-Yield for two horses. 2nd-Yield for third horse and gave directions.

Traverse downhill. Zoom-zoom.

6 late night miles on the treadmill.Fast middle miles.

0 miles Fri-Sun.

Attended Food Leadership Summit conference all day at Westminster College Fri, Sat. Very good discussion on the future and current status of our food and local food systems. Bad for running.

Most exciting news is the Wasatch Cooperative Market that is trying to get up and going bringing local food and products together. In need of local support--NOW! http://www.wasatch.coop/

First time in I don't know how long that I've taken 3 days in-a-row off. Going stir crazy Saturday night Sunday.

Alpine Loop (AF side to the summit and back).

One of my favorite winter runs is on! Love running the loop during the winter months--on the road. Only did one side, up and back today, 3.97 one way. Favorite run is AF to Aspen Grove and back (15.8)--next time.

Few inches of snow at the gate, about 9" up top. A bit icy in spots but packed  and very runable.

6 late miles on the treadmill followed by some weight-training. Groin a bit sore from yesterday's run in the snow. The slipping and sliding always make me a bit sore the day after.

Speed work on the track.

2 mi WU

.25 x 8 with half lap rest/walking: 5:50, 5:37, 5:43, 5:36, 5:55, 5:39, 5:27, 5:04

1.5 mi CD

I don't know what the hell I'm doing when it comes to speed work. Anyone have suggestions?

6 evening miles on the JRPT from work before Friday night business. Beautiful night.

Middle miles: 7:32, 7:31, 7:25, 7:07 

Came in early to work to get a long run done. Totally blew-up--troubles had me wrapped up until around 5. Got a quick 6 in just before dinner rush on the JRPT.

7:45, 7:19, 7:11, 6:46, 6:14

Running pissed always make me run faster. Rained like crazy--soaking wet in the cold November rain. Maybe I'll write a song. 

8 great miles on the JRPT after a stress day at work and in financial meetings. So good to get out this evening and bonus running under one of the most amazing sunsets of the season. Love to run!

Six evening miles in Boise down and back on McMillan rd.

Run from Uncle Ted's through the streets to Green Belt trail system. Green Belt is a great trail along the scenic Boise river. 4.6 miles along the trail up S Eagle Rd and back to the house. 1 mile cool down. Good tempo run.

Repeat of yesterday's run along the Green Belt trail adjacent to the Boise River. Cut a mile off short-cutting some boring road sections. A bit slower than yesterday. Perfect weather.

Late afternoon/evening run from Corner Canyon/Dry Creek Canyon to horse tail falls with a great group. Short but fun hike/run. Stupid mistake on my part not anticipating early sunset and dropping temps. Froze my can off on the way down. Lagged behind group fidgeting with camera and phone calls. Thankful for flashlight app on my phone.

Always learning.

6 quick evening miles. AMAZING (near) full-moon this evening. Felt great, clear skies, warm(ish), a bit of a head wind. Great short run. Shoulda done more miles but had to get home to get Christmas trees put in the house--cut them up in the uintas on Sunday. Great/tough hike and subsequent +1 mile dragging tree through knee deep snow. Exhausting but a great unexpected workout. 

Late night treadmill work.

2 mile WU @  8mm

3 miles at 7.04mm

1 mile at 6:19 mm

.25 mile at 6 mm

2 mile cool down (throw in a sprint finish to hit 8 miles under the hour mark).

Some weight training after run. Felt good--light (GU for dinner).

Wasn't going to run on Thursday. Got out for a quick 5 late evening around the Golf Course. Farmers burning ditch banks across Jordan River made for an extremely smokey run. Eyes and lungs burning. Beautiful night--warm!

1.5 WU, 6 tempo middle miles, 1.5 mi CD.

Ran the Golf Course late--after work. Beautiful warm evening. 5 1/2 was all I could manage after cutting and hauling wood all day and heading into work in the evening. 

White Pine trailhead up to trail split + 2 (Little Cottonwood Canyon). 6" new snow on trail, followed fresh ski tracks up to trail split. No tracks on Red Pine so followed White Pine trail for another 2 mi. Cold run, fun to be up in the snow. 6 miles total.

1,358 ft elevation gain.

Millcreek

Run with Matt (Mattley P). Parked at Porter Fork, ran down pipeline to Grandeur Peak split, up and back to the summit of Grandeur, continued down to the end of pipeline and headed back up to Porter Fork.

Trail a bit icy up top on pipeline but improved as we headed down canyon. Grandeur a bit slick in spots, but good and grippy with warmer temps. Light rain most of the run.

5,182 ft elevation gain.

10 miles in the evening. From office ran down to the Garden's, on to the Golf Course (5.5 mi), back up top, checked-in on some events back to office. Some gerrymandering to hit 10 on the mark.

12 from office on to JRPT up to Redwood Rd, down .5 mi and back.

Coming up on the Jordan River Narrows road I came up upon 2 young girls (5,7-ish)pushing a little boy in a stroller (one not wearing shoes!). As I got close they started looking over there shoulders and then started running--pushing the stroller as they went. Jordan Narrows road gets pretty steep so they would run for a bit then walk--look back over there shoulders and start running again. I kept going thinking I'd catch them but they weren't having it. I wasn't sure if they were scared or just trying to race me.

Finally I caught them about half way up the hill. As I passed I said "you two are sure good runners!" They just smiled. I ran up the hill and just before turning off the road, one of the yelled out "you too!!" Made my day. 

Started at Thanksgiving Point, headed 10 miles down the JRPT, into Saratoga Springs, reconnected to the JRPT (dirt--didn't know this section existed), turned around at the 10 mile mark and came back. Good tail-wind heading South, pretty stiff (at times, not too terribly bad) head-wind coming back. Snowy and cold.

Every once in awhile you hit it just right. Tonight was one of those nights. Evening run from water tower, down through Thanksgiving business park, down Garden Drive (out and back) and jumped on to the golf course for 5.5 miles then back to water tower via MATC and Megaplex theatres.

Today's storm dropped 2"-3" of fresh snow. Floating on blanket of new snow on the cart paths--sometimes hard to tell the path from the course. Not a track or ripple. Clear skies, trackless perfect snow covering, glow from the city lights bouncing off of low hanging clouds, cold and crisp. A bit slick in spots. Magical.

11 miles on treadmill. 6 middle miles at 8 mph.

Lucked out tonight at the gym. Cardio theater was playing the new Star Trek film (a couple of years old now).

Slipped away from work this afternoon for a snow run. AF Canyon started at Tibble Fork reservoir ran up the road to Silver Lake Flats and another .5 miles up toward Silver Lake--wanted to get all the way to Silver Lake (up top) but ran out of time and sunlight.

Coyote sitting at Silver Lake Flat shoreline singing the blues...at the same time a bald eagle flew over-head. Pretty cool scene. About 5-6" at Silver Lake Flats, only about an 3 inches at Tibble.

No humans. No tracks (excepting animals). In fact, followed the coyote tracks for about 1.5 miles up to the lake prior to seeing him--guessed correctly "coyote"!

Fun run. Will do again.

Ran and running short on time, hit the golf course for 15 holes--had to cut it short. Shocking that all of the snow from a few days ago has melted.

Crazy thing about running that I continue to RE-learn. Felt lousy all day, coming down with a cold and completely unmotivated. Took my whiny pathetic self to at least grab 4 miles--ended up running 7. Best I've felt all day. Running really IS the cure all. When in doubt RUN!

Highlights: kicked up a flock of 20-30 geese; 2 cottontail rabbits, 2 redtail hawks, 1 blue heron, 4 deer--1 very tall 2 point buck; covey of quail (scared the s--- out of me). Beautiful warm night.

10 mile route including golf course. Slight drizzle and all the usual suspects out today (2 point buck, cottontail rabbit, blue heron, and a hawk that I haven't been able to identify yet--brown in color with white underbelly, large white band across mid-tail feathers).

Very saddened by today's shooting. A very somber run...so sad for those families affected by today's tragedy. Sucks. 

JRPT south to Saratoga Springs and back to Thanksgiving Point. A bit snowy with 2-3" on trail. Started in snow ended in beautiful blue, cold night. Christmas lights really glowing with the fresh snow and cloud cover.

4 very late miles on the treadmill (Hobbit, family party, etc.). Kicked me out at midnight. Got home shoveled the walk until after 1 am--that has to count for something.

6 miles on the golf course. snowy and pretty icy in spots but oh so cool. great night.

Golf course loop. Path mostly clear with the exception of a couple icy spots. Crisp evening.

Another 18 holes on the golf course today. Couple hundred geese out in the west fields. I resisted the urge to run toward them and kick them up--which is pretty cool I have to admit. Still fighting a cold but the positive is that my weight is down and I'm running light and lean.

Short 5.5 on the golf course...busy, busy, busy.

This is what Christmas Eve should be--full-blown blizzard! 10 miles out on the golf course today. Happy to manage just above a 8mm. Knee deep on the north-end. Rough going north into the wind, offset by sub 4mm free fall heading south (aided) :).

Crazy, snowy, blowin', blizzard conditions. Great run.

Merry Christmas!

Love running on Christmas. Headed for the hills this afternoon. Yesterdays storm dropped a good 10"+. Headed up from home to trails leading to the alter (front side of Timp). Perfect cool, sunny day.

Strapped on the Yak Tracks at the lower parking lot (only 2nd or 3rd time I've ever used them). Didn't mind the YT's and really never knew I had them on. Rough going cutting trail for the majority of the day in snow up to mid-calf (surprised to see only one other set of tracks at the meadow). Headed down GWT (#33) again cutting tracks until reaching the fire road. Fire road wasn't much fun at all. Two other sets of tracks had chopped up the snow and a soft (muddy) base made for difficult footing--and slow going. Missed Grandma's house (oops) but had so much fun out in the snow today.

Ended up shoveling 4x driveways including my own several times. Had planned on a good run but by the time 8 pm rolled around I was totally exhausted.

Aftermath from the storm limited options. Heard that our garden crew plowed a 1 mile path (1.25) around the Gardens. So ran from work into the gardens to check it out. Ended being pleasantly surprised at the condition of the path, did 5 laps on mostly clear paths, a bit slick in spots. Fun run on a wintery day. 10.4 total.

10 pm run under full moon. Excited about heading for the hills for a late night run. Spectacular night...clear, cold, and bright under the full moon. Didn't need or bring a headlamp. Interesting but not so surprising that the full moon in winter (with snow) is at least twice as bright as the same full moon at any other time of year--without snow. In the summer I run under a full moon and still need a headlamp for certain sections of trail. With the light reflecting off of the snow, the light in winter is nearly as good and bright as twilight running. It's remarkable.

First mile of trail (road) surprisingly had been plowed. It was flat and fast really perfect running with the Yaktraks. Unfortunately the next section after the corner (pole line) had not been plowed. I followed some snowshoe tracks for about a mile although it was still pretty rough going. After a mile the snowshoe tracks turned around and the only tracks were a couple tracks from x-country skiers. Statted post-holeing up to mid calf at every step. Couldn't keep this up and turned around. Ended up doing an extra mile once back on the streets.

No regrets. Great SLOW run on a beautiful winter night.

Alpine Loop round-trip from American Fork side to Aspen Grove and back. Front side in great shape, groomed flat and very runable. Aspen Grove side has not been groomed and few snowmobiles leaving a very soft, rutted and tough descent. Ascent seemed much easier. Alternatively, coming back down AF side was fast and fun.

 Water bottles froze, couldn't get anything out. Saw another bald eagle. One of my favorite winter runs. Snow still need to compact a bit more. Catch it on a day when its just been groomed for perfect conditions. Approximately 3.89 each leg x 4.

New Year's Eve run on the golf course. First tracks on the course since the big storms. Some sections more runable than others but the majority of the trail under 8"-10" of snow. Snow drifts on portions of the course over 3 ft deep. Light snow fairly easy to kick through although exhausting work. Despite the deep snow and slow pace, really enjoy running in it.

Cold but beautiful night. Slight snow falling, mostly lake effect causing very light crystal-like flakes. Sparkle from the snow and intermittent moon light created a crazy twinkling effect across the open terrain. Tried to capture pictures but didn't quite capture it.

Happy New Year!