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

I'm not sure how I'm going to top last weeks final run, but I had to get to work early this morning so I just hit the Tm for a quick 4.6. Hopefully will get some more miles in tonight. First 2 miles at 7:30, 7:24, 7:13 last .50 at 6:50ish pace (incline 1.0). Body feels really good after a good milage week for me.

Great early morning run! Chad and Rob inspired me to get out and get a good run in this morning. The weather was perfect. I headed out towards middle fork and ended up running up around the Dunns and back around the island loop - adding on a little at the end to hit 10.

Time 1:17:01 Dist 10.01  Avg 7:42 

Hard CORE pilates session tonight. 1hr of Reformer table. Leg's/Core buster.

Early morning Tm run. Jamie had pilates so, I hit the tread. After last nights pilates workout I'm seriously feeling it. Started off with 2 miles at 8:00, then 7:53, 7:48, 7:41, 7:24 and last qrt at 6:58 pace. Incline 1.0. Legs felt heavy, but I felt great breathing.

Another great Ogden East bench trail run! Met up with Chad and his brother Ben. Start up from 29th street and tackled the big hill with the Buess add on. We pushed it pretty good. These trails give you about everything!

Avg 8:52's (First mile up, 2nd mile serious up) Good Ragnar training!

Decided to hit Golds on the way home from work. Good run cinsidering I was tempted not to go... First 3 miles @ 7:41, then hit 7:35, 7:30, 7:10 with a cool down 7:41 for the last bit. Hopefully the sun comes out and we can get some good miles in tomorrow!

Unbelievable trail run! Went with two of my bro's Fritz and Tony up to Snowbasin to spec out the 10k next weekend. We started at Earls lodge and took it up to the entry to the green pond loop trail. That trail took us close to the strawberry lodge - we then cut up to the base of the last chance trail and ran it back. About 3 miles in it started hailing on us pretty good. June 7th in a snow storm. It was awesome. The trail is great - will definitely be running it again this year. Plenty of ups and streams to cross - sweet.

Great, but freezing early morning run. I should have taken some gloves! My left hand about froze off. Headed out and up the shane loop out tpast middle fork and back. Ran into Chad so, we ran around the island loop (good thing he was there or I probably would've headed home) - Got home at 9.20 on distance so, hit the Tm for a mile to make 10+. Great way to start the week!

Run Time 1:15:19 Dist 9.20 Avg 8:11

Tm Time 7:20 Dist 1.05

Another great morning run in Ogden Valley! Did the Stake Center loop w/island add on. Wasn't as cold this morning, but I wore a light jacket and gloves. June 10th crazy. The run felt great didn't push to hard except for the last mile and change about 6:35 pace.

Dist 6.26 Avg 7:50 time 47:00

Due to the crazy spring weather freezing rainey this morning. I didn't make it out, so I hit the gym on the way home. First 3 miles at 7:41, next 7:30, 7:19 (2.0 incline) last mile 6:40, last .25 at 6:18 pace. Run felt good and relaxed. Bring on some warmer weather!

Great North Arm trail run tonight. Went out and back with my bro. Took it to the ramp launch and back. 7.0 exactly. Kept the pace right around 8:00 which is pretty good. Hit the last mile in 7:28. Learned it's not the best idea to eat chicken chowder an hour before a run...

What an awesome day for a race! Perfect weather if anything to hot. The 3rd annual flying moose at snowbasin was great. We started at the base of Little Cat by Earls lodge and ran up and up and up to the upper green pond trail head. Took the trail over to the service road by strawberry lodge and took the lower green pond trail back to earls lodge. The first 1.4 was basically climbing up the ski run. It was tough! Was able to relax and catch my breath at the top and then I just said this is the flying moose - go for it. With about a mile to go I past a kid that I thought would smoke me, so that gave me some added energy hit 4:27 pace on the last downhill section. I was almost out a control. It was tough, but fun.

Went out early this morning - wanted to get the legs moving again. My quads are still pretty beat up from the race on Sat. So, this mornings run was short and sweet. Just some easy miles around Eden. Hopefully will get some more miles in tonight. The temps are supposed to be in the 90's all week. It looks like it'll be another killer Friday for Ragnar.

Great early morning run. Went up around Shane's out to the dirt road by middle fork and back around the island loop. Perfect temps. Held the pace pretty consistant except for the 1st mile and last mile. First mile 8:24 last mile 7:30. Avg for the run 7:54. Legs feeling good. I'm excited for the WBR - I hope the Swamp's are ready for some ultra fun!

Crazy hot run. Decided that I needed to get an afternoon burner in, because 2 of my ragnar runs will probably be in 90 + weather... augh. Ran the North Arm down to the highway and back. Did I mention that it was crazy hot. Great run though. last mile strangely felt the best.

Viva Swamp Donkey's!

What an unvelieveable great time. We had a little confusion with the Donkey's leading up to the big race, one of our runners got sick and was unable to run, so John Lewis became an honorary Swamp Donkey.

Chad, Shane, Nick Fischer and I went up to the start and were ready for our 3:00 start time. As we were driving up there the clouds came in and the temps cooled a little bit, but no such luck as 3:00 got closer the sun was in full force. Chad Booth gives a great description of our Ultra battle with team #202. When Fischer handed off to me - I had 10.7 miles staring at me and this other ultra team just a few minutes behind I knew I had to keep them at bay and build the lead if I could. Over the whole run I ended up avg 7:53's wich was great considering the sun and hills I was hitting more like 7:40 pace until the section leading up to Avon - it's a good steady climb - I was able to pull away from #202 on this section. I handed off to shane and was ready for a tall cold drink.

Night RUN. Dist. 8.0

Shane and I jumped in the middle fork river to ice the legs down right after John Lewis took off like a rocket. Chad was able to hold crow-magna off he had a great run. Those rollers from liberty to middle fork are tough he crushed them.

I got the baton around 10:45ish and I was off. I hit the first mile in 7:19 and was feeling awesome... and then wammo got hit with a huge side stich and side cramp. I couldn't even stand up straight... I was like augh... so, I walked/stretched it out for a few steps and started to really focus on my breathing. as a result my next 2 miles fell to around 8:10 per mile. By the 4th mile I was feeling a little better or was just dealing with the pain. I was able to hold about a 7:40 pace the rest of the run. I was happy to  see Shane at the exchange point.

I'll write Saturdays run up on Saturdays page...

Wasatch Back cont. See Fridays entry to start at the beginning. One of the many tough things about running this race as a ultra team is you have to run back to back legs 3 times. So, you have to run through the mid exchange points and hear them say he's one of those crazy people running the ultra distances. Which does pump you up in a strange kind of way. 

I got my last run going about 7:30am. It was another 10+ miler. I had the 5 miles leading out of Kamas and the next 5 miles with the big 'ol climb up and around Jordanelle. What a way to finish. After side cramping on last nights run - my stomach was still hurting. I was preping Shane with you might have to save me so get ready. I needed to take the first few miles out reasonable paced 7:54 avg. to see how I would react. It was alittle tight, but felt ok next two miles under 7:30 pace - then the hill five miles into a good run too. What's up with that. I was able to put my head down and avg around 8:30's! My team maining Chad would be there to throw water and ice on me and keep me cooled down... The Donkey's were awesome. So for the run I was able to hit just above 8's for my avg. I was happy. With about 4 miles of up and up and up.

We ended up taking 2nd in the Ultra division. Team #202 that we battled with the whole way finished 3rd. 29 minutes behind us. (Ranking as of about 6:00 pm last night so, I think they're pretty official...

What a great experience. The swamp donkeys were awesome!  

Had a very bad night with the youngest - up for a few hours in the midnight hours, so any thoughts of getting up early for a run went right out the window. Hopefully will get out tomorrow...Feeling pretty good from the WBR. yeehaww

Great morning run. First run since WBR. Chad and I hit the whole North Arm trail. We didn't push to hard - just a nice run. 8:43 avg. Looking to get back in the groove. Build up some milage and speed. Hopefully.

Afternoon Boating on Pineview... a bit of heaven.

A great HOT North Arm trail run this afternoon. Came home early to watch my girl play in her soccer tourny. After the game I ran into N. Fisher and decided I better get off my butt and go for a run in the 90 degree weather. Great run - started to get over heated toward the end.

Time 43:54 Dist 5.43 Avg 8:05

Great early morning run. A little shorter than I would have liked, but still a great easy run. Did the loop up around Shane's and out to wilson's and the island loop. Will try and get a good longer run in tomorrow.

Dist 4.76 avg 8:15's

An awesome early morning run around the valley. Went out up around Shane's then out to the Dunns past middle fork and back around the island loop. It's a great roller run. long straight away but beautiful. Had a pretty good week considering WBR last weekend wasted me. Have a 10k on the 4th so, we'll see what next week brings. Rock-it-out!

Dist 10.40 Avg 7:55 Time 1:22:18

Almost a perfect morning run. I had 1 dog stoppage and one pit stop at the Red house... good thing the renters weren't in there yet. The morning temps were perfect. I way over ate this past weekend. Felt really heavy. Will try and use a little more self control around the gooddies. - Did a different variation of the Shane loop. w/North Arm Hwy extention. Wanted to throw the hill in. Hoping for a great week!

Avg 7:53 Dist 6.05