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

Just got back from Flaming Gorge - High Adventure camp!! A few days on the gorge and rafting the green ='s a lot of serious fun, bad (good) camping food, and the stress of making sure all the boys make it home in one piece.   This also means its been over a week since I ran last... not the best marathon training plan, but what's a man supposed to do...?

Early morning out-n-back to the A frame house past the clawson's. Run felt labored at times, but really good at times too. Felt good to finally get a little distance in. Avg 8:18 last mile 7:50. Cheers.

Great day... Early 3.25 with Jamie.

Then PM run with HD. Decided it was time to hit the trails again...been missing them. Went up wheelers/ice box canyon up to the maples turn and then took green pond over to the road back down to Art Nord and back down wheelers. Man I've lost some climbing gears - but was able to run it all. So that's a good sign... 

Up in midway for the Park City extreme soccer tourney... So, in honor of Ragnar went out the front of our hotel room (zermatt) and headed up past wasatch state park and up the climb to gaurdsmans pass "Ragnar".... Pretty and fun, but not enough time.

Early morning slog-fest. Decided I needed a decent run so headed off for the middle fork loop w/island extention. About 2-3 miles into the run it started raining..that lasted until about mile 7 when it turned super muggy. Took a carb-boom at mile 7..not bad. Nothing spectacular but the run itself.

Early morning run out to the marina. Great temps although I felt sluggish.. Avg 8:09.

Evening run up Wheelers/Ice box to green pond trail with Hair Dog. We spotted 2 Mtn Bikers as we hit the green pond traverse, so naturally we ran them down and passed them..Sweet. Temps ok in the shade, sun a beast though...

Vert 2336

North Arm run out past the marina.. Always a sweet run. Good week for me - leg is constantly feeling stronger, although I can tell my conditioning has gone to pot...

Early morning run around Pineview. A little slower than I would have liked, but a good run nonetheless. Sunrise spectacular!

Late evening run around Eden loop. A bit to humid, but good temps. Right knee a bit stiff...augh.

Sweet evening Wheeler IceBox loop. Perfect temps got a late start or would have tried for the 9 mile loop.. Good luck to the skyline mountain marathon runners tomorrow. I'll be the one at the Wind Surfer Aid station throwin water on ya!!

Early morning out-n-back to Pineview tried to throw some strides in Avg pace 7:48. Here's to a good week!!

Doesn't get any better than this... Decided to mix it up and went over to Wheelers trail head for an early morning run!! Headed up Wheelers and then middle fork trail to the green pond trail intersection - then green pond traverse over to Maples and down through Ice Box and Wheelers. Perfect morn ya'all. Vert 2583

Well.. sometimes you get wet and sometimes you get really wet... Jamie and I headed up Wheelers for a good evening run and about a quarter mile past the East Fork sign it started raining and then hailing and lightning and then wind...We decided to book it back down to the car.... Was pretty fun, but not the run I wanted to hit tonight!!

2nd Annual Focus Four!! This run is held in Memory of the four Focus employees that died in a plane crash while on a humanitarian mission in Guatemala 2 years ago. If you need a reason to go run Four miles - this is it. It looked like there were a couple hundred people there for the race and mile walk - not sure how many did the race - my guess is about 70-100 of them.

Wasn't sure how I would race - haven't done much Speed Work at all!! The course is 2 miles rolling with a good down and then 2 miles back up to the finish. The Wind was blowing the wrong direction (of course) so, we had a head wind for about 2/3+ of the race.

Shot out with the lead group - the winner took off didn't see him after the first half mile ( he finished in like 22 something ) The rest of the chase pack 2-6 runners stayed together for the next mile and a half then runner 6 dropped off  second place started pulling away and fourth place passed third at about mile 3.. I was closing on 4 place the last half mile, but ran out of pavement. Felt really good with the pace and finish. Legs felt light - sub 7 for the race so, I'll take it especially with the wind and hills...Peace out N.

Early out-n-back to Pineview with hopes of more..