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

Awesome Middle Fork loop this morning with Booth. Headed out around 8:00 - still dark. Daylight savings tonight! Good pace for me throughout the run. I haven't done much distance work lately. We avg'd 8:11 for the run. Missed the pacific ocean, but this place is a bit of heaven too.

Awesome evening run. Was going to head to the gym after work, but my bro called and I met him up at his place and we looped around and down to the 32 st. trail head and took the trail back up to the bottom of the big hill and then looped around the football stadium. It was  snow/rainning the entire run. Good stuff. Not sure of the time - didn't have my watch. Hairdog had his though. Distance 5.7 averaged 7:57's.

Cold Early morning run with Booth. We did the Shane/Stk Center/Island 10k. Good conversational pace. Avg 8:16. Need to focus on some speed work as much as I try an avoid it!

Stopped my Golds on the way home and got a good Tm run in. Started  with 2 miles at 7:53, then 7:47, 7:42, 7:24 last mile at 6:58. Incline 1.0 first 4 miles. Miles felt good. Hit the steam room after.

No run today bummer! But had lots of cake and cookies at a surprise 60th b-day party. It was actually a lot of fun.

Awesome Morning run! Did the first 2 miles with Jamie and the new compound dog. So times were a bit slow. Dog slow. Roxy is just learning how to run with runners. Turned it up at the Sontag corner and looped around the Stk. Center on the way back decided to cut across the dam road and take North Arm trail back. Really beautiful this morning with all the fog. Hit the last few miles under 8:00's and last mile at 7:25. Felt really good throughout the run.

Sweet Valley run this morning. Working in the financial world - I got today off. So, after the kids got on the bus I headed out. Decided to try and get a good distance run in. Wanted to keep all the miles under 8. I did the reverse Middle Fork loop with the island loop extension on the way back. Here are the mile splits: 7:39, 7:49, 7:53, 7:38, 7:47, 7:50, 7:58 took a GU bomb here, 7:31, 7:22, 7:41, 7:28, 7:40, last .16 at 6:42 pace. Good effort and was happy with the 7:41 avg.

Time 1:33:21 Avg 7:41 Dist 12.16

Early morning Tm run. Wanted to keep the legs loose from the run yesterday, so I kept the miles pretty easy. First 2 miles 8:00, then 8:06, 7:53, last mile at 7:40. Legs felt pretty good...

Early morning Tm run. Nothing to exciting. Started at 8:00 went down to 7:10 last mile. Incline 1.0. Hopefully will get a good run in tomorrow!!

Great, but cold afternoon run through Ogden Valley with my bro Anthony. We did the Spring Mountain river road loop. Great run to end the week on. Avg pace 8:11. Haven't broken 30 miles running in a week for a while, so that was a bonus!

Late night Tm run. Decided not to be lazy and get some miles in. Kept them all easy. 8:00, 8:00, 7:53, 7:47, 7:41. Incline 1.0. Hope to get out and enjoy some of this weather!

Awesome late afternoon run on the bench with Hairdog! Was crunched a little with time so only ran for 50:33. We left Tony's house and went up, up steep trail and bues add on. Then rolled it around to the 29th st and lower trail back. Great run. The trail is great - although way to many mtn. bikers today!!

REVERSE...Anthony and I did the same run as yesterday, but in reverse. Strangly enough it took us about 15 seconds longer. Around 50:46 I think. Good run. doing the trails in this direction spreads the big climb over a longer period. so I don't know which way I prefer. Nice run - though!

Great early morning run. Headed out with Booth. 19 degrees for the entire run! We did the full North arm loop. Run was nice and relaxed. The Blue Iguana was sittin heavy. Garmin died about a mile into the run, so no splits ran approx 1:12. Felt ok about week - looking to get more regular runs in.

Early morning Tm run. Long night...My youngest was up all night with a bout of the croup. So, the run was a little painful, but good at the same time. Started with 2 miles at 7:53, then 7:47, 7:41, last mile at 7:24. Incline 1.0. Looking to get a good week of running in!

Another good early morning Tm run. About the same spilts as yesterday except last 2 miles 7:35, and 7:07. Incline 1.0. Was feeling great at the end of the run, but had to get to work...

Another Early morning Tm run... Wanted to wake the legs up. Started with 2 at 7:30, then hit 7:24, 7:19 and 7:05 for the last mile. Incline 1.0. Run felt good. Hopping to get outside for a run before turkey fest tomorrow!

Happy Thanksgiving! Headed out this morning for a nice trail run! Anthony and I did the full North Arm out-n-back. Felt good and bad during the run. Avg 8:30's so it wasn't to intense, but a great run! Haven't worn the Montrails for awhile, so the toes were feeling it towards the end of the run..

Awesome November run. Got out and did a few miles with Jamie and then I peeled down across the dam and up to the bridge on the upper North Arm. Took the North Arm back home. Temps were perfect. Nothing to serious avg 8:30's. Did start to feel the effects of the stir fry from the Jazz suite last night around mile 5! Go Jazz!