rule #1 Cardio...rule #4 Doubletap...

Lunch time pig farm trail run with T-Bone..Weather pretty sweet! Added a bit on heading North up to the homeless camp..

Early morning tM 'o doom at the gym. Ez pace stepped it up a bit towards the end. Spring needs to stick around for a while...

Early morning Gym.. Decided to get some Hills in went 3.25 with incline ranging from 2.0 to 10.0  with a mile added on the end at around 7. Sun, sun, Mr golden sun please shine down on me...

Well... I hadn't run in the Double Digits since Oct (STGM) So, I thought what the heck..Headed out with G-doctus, MtGoat, and T-Bone. Did the 25k Buffalo loop with an unplanned Elephant head out-n-back - Thanks to the taunting of Jun and Co. Wish we could'a chatted more..But, so much trail and not enough time. I'm guessing that was famous Kelli - with ya?..

Leg's felt good overall, lost a little steam the last few miles but tried to just keep things rollin along. Good to get out and not worry so much about time and such. Peace!

Early morning Runner BOOT camp at the gym! Tough - legs felt surprisingly aight. A couple miles after on the tM 'o doom...

Spin 'o pain this morning with the mistress. Then 3 miles on the tM 'o doom to roll things out...

Early gym time. Decided to tackle the 800's again so, two mile warm up then 8x800's with 400 recovery. I was tired at the end, but felt pretty good overall. Steam ROOM. 

After work BST North run with T-bone. Trail is in great shape! Was nice to run in t-shirt and shorts..signs of spring - hopefully! First run in the new cascadia 6th!

Early tM 'o Hills this morning. 3.1 miles between 2.0-5.0, then a mile to run things out. Felt aight.

Oh the joys of trail running! Headed out with Shane up south from Rainbows to climb Malans Peak. Trail was great til we started up Taylor's canyon - put the spikes on here. Trail was pretty slippery so good choice to bring them along. Made it up to the peak - sun shining, no wind..We crusied back down to rainbows and decided to do the north trail loop. We were almost to the top of the first climb when out of nowhere Bryce came flying down, chatted with him for a bit - good times met another runner BJ. We ran the upper trail to the end of the canal and Back - good times. Was happy I was able to hold a pace on the way back.. Perfect temps! Peace N.

Vert:4800ish

Early morn Runner Boot Class at gym and then a couple ez on the tM after. Legs feel pretty good from the run on Sat. So, hopefully that's a good sign!Yehaw...

1 hr Spin 'o pain this AM - followed by 3.1 on the tM! Nothing to eventful to report on - seems the new years rush is all but died down...

Flooding in Eden...No run.

After work gym-fest...augh. Started with a 3 mile warmup and then hit 9x800 with 400 recovery lap (8:41 pace)..Tired, but feeling good overall.

Lunch time run with T-Bone. Headed South from Rainbows and did the grinder up to Waterfall Canyon on the upper trail. Then looped back. Trail in pretty dang good shape considering the torrent of rain that fell a couple days ago..Let the good times roll.

Morning run session with Shane and HairDogus. Headed South from Rainbows on the BST did the grinder up to the upper trail out and up Beus loop and back. Really cold wind, but felt great. Ran into Eric and Joel on the way back. G' should'a been there but is dealing with the buzzSaw 'o pain...

Vert 2200

Full day up at the Basin!

1 hr Spin 'o Pain. Great class this morning - a serious sweat fest! Followed it up by 3.1 on the tM 'o doom. Seriously - about 6 inches of snow in my driveway this morning!! Isn't it April next week? ... anywho Grab that beat...

Ez 7.30 on the tM 'o doom this AM. Will probably eat as much as possible the next few days to get ready for Buffalo!! Ya Baby...

Where the deer and the antelope play, the Buffalo run!!! Weather was a bit sketchy all week, but turned out to be quite nice for the 25k. Got to the start of the race with a couple of my brothers - Gdoc and Fritz.

Really the only goals I had going into this race was to put Gdoc back in his rightplace and to try and beat my time from 2 yrs ago when I did the 25k. Jim (minus the buffalo hat?) started us off right at 9 AM. Love races that start on time! Wanted to try and stay in the upper qrt of the pack to miss a lot of the people trains moving on the single track. Got into a good groove early moved pretty good up the first climb to the saddle and along the trail to the climb at lone tree. Ran past 3-4 50k'rs that I knew so, that got me going. I beleive it was Scott that crusied past me looking strong by lone tree! Only tactical mistake of the race was pushing it hard down the downhill hitting some low 6 min pace, I think it took a bit to much outta my legs, but there were a few people I was trying to catch and pass..which I did.

Started up the switch backs, keep a pretty good pace up to the upper ones and had to walk for about 20-30 yrds - that's when I saw Gdoc down on a lower switch and decided I better get movin! Didn't walk again until the little climb back up to the saddle - took a hammer gel here and started like a horse headed home to the finish line.

I got lylified twice in the last 1.5 miles of the race some girl in skin tight gray tights blew past me.. As long as it wasn't G' I was just trying to keep my pace up - passed a bunch of runners on that section too, so I didn't feel to bad!

So, I think I was 20 seconds slower than my time 2 yrs ago, but righted the brotherhood once again. Great day, great times.

PS..Lily did you survive the AidStation?

1hr Spin 'o Pain this morning. Thought it would be good to move the legs a bit. Serious sweat fest - I liked it.. Went and hit the tM 'o doom after for an Ez 3.1 - legs felt surprisingly ready to roll...After the hail storm yesterday I think we're all ready for some SUN!

After work run on BST North from Rainbows with Shane. Leg's felt aight, able to keep moving on the ups so, good sign. Trail about perfection right now...

Early tM 'o doom run - nothing to serious.