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

Well it's 2009! Still haven't penned my goals yet, but they'll come. Got called into work, so I decided to hit the Tm when I got home. The roads are still a little ify up here. Warmed up with 2 miles then decided to hit a nice 5k mile 3, 6:58, mile 4 6:53, mile 5 6:49 then had a cool down mile with a pick on the last .25. Incline 1.0. Felt really good. That's a good sign. Count down to the Rock-n-Rolla on the 18th.

Took it easy and cheered as much for the U as a cougar can. Great game!

Big A Tm run this morning. Was looking forward to hitting the streets of Eden but thanks to the snow last night and Jamie being out and about I took advantage of some down time. Wanted to get at least 80 mins in so, started at  8:27 and worked down to 6:40. Kept the incline at 1.0 for the run. Felt really good, I need to hit the pavement though. Looking forward to Phoenix! Hope my feet show up.

Cross Training Snow removal. 2 miles J/k. Good Work out though.

Early morning Tm run. Took the fisrt few miles pretty easy then worked down and hit the last mile in 6:44. Incline 1.0. Felt good. Should be skiing today!!

Early mornnig Tm run. After shoveling, shoveling, plowing, and a little more plowing went to bed and woke up and needed a run. Started 7:53, worked down to 6:58. Incline 1.0.

Finally.... busted out of the Tm duldrums. Got home and there was daylight and some sort of a dry road. Did part of the Eden loop. Felt awesome to be outside! Ran out of road and daylight.

Time 33:54 Dist 4.27 Avg 7:56

Early morning Tm run. Felt pretty good. Nothing to serious probably avg'd just above 8's for the run. Incline 1.0.

Awesome! noon day run. Sun was up so, I headed out. Almost made today a rest day after I didn't get out early until I saw gdoc's run... it motivated me. Did the Shane extension Middle Fork Loop to my Parent house. Roads were great except for the dirt road pure ice. Had to slow it down quite a bit through there. Hard to beat.

Avg 8:17 Dist 9.15

Early morning Tm run. Wanted to start the week off right. Almost right anyways...Felt good, started at 8:00's and worked down to 6:53 for the last bit. Incline 1.0. Phoenix will be crazy this weekend. The Cardinals are hosting the NFC championship game! Good thing the race is in the morning...

Early morning Tm run. Wanted to get a good tempo run in before the weekend. Warmed up with a mile and then avg around 7:13's for the next 4 miles fasted 6:53. Incline 1.0. Rock-n-rolla here we come.

Met up with Hairdog after work and did another 5 miles on the east bench. Lot's o hills. Felt really good to run outside in shorts! Nothing to serious on time avg around 8:30's.

Semi - Early Tm run this morning. Just keeping loose for the Race this weekend. 3 miles at 8:00, then 7:47, 7:24. Incline 1.0. Looking forward to the sun of Phoenix!

3.1 miles on Tm. Something to stay loose...

Here's the short side... Awesome race this morning. Me and three of my bro's headed down for the sun of Phoenix to race in the Rock 'n' Roll Arizona.

They said there were just over 25,000 runners registered for the half marathon! That is insane. Looking at the web site 21,985 finished the race! Insanity abounds. As for the race details... I'm not actually sure what my exact finish time is. They had 26 corrals set up to handle the people. I made it into the first corral, but was lined up about 30 yards behind the start line. A PR by over 2 minutes!

Course: Running through suburia! Slight uphill until just past mile 10! so, no real break until then.

Mile 1: 7:11 - feeling good trying to hold back from running crazy! As I mention started in corral 1 and with a lot o' people.

Mile 2: 7:05 - feeling great live bands, cheerleaders...

Mile 3: 7:10 - cyto max!

Mile 4:  7:11 - running, still feeling good and holding back.

Mile 5: 7:16 - I tried taking a sip or two of cyto max and water at every aid station.

Mile 6: 7:11 - Belly Dancers!

Mile 7: 7:17 - High fiving a few groups of cheerleaders.

Mile 8: 7:14 - Just finished the crazy straight strech. Mile 4 to almost mile 8.

Mile 9: 7:20 - Lost focus a bit here.

Mile 10: 7:35 - Slowest mile of the race. The races only substantial hill. Took a GU and that rechared me a bit. Where'd all the cheerleaders go?

Mile 11: 7:21 - The 1:35 pacer guy catches me here. So, that was some added motivation to kick in the last couple miles.

Mile 12: 7:09 - Dusted 1:35 pacer guy. So, I was thinking I'm going to get my PR if I can hold on.

Mile 13: 6:59 - Sweet Mile 13 fastest mile of the day broke 7 minutes and feeling great.

Mile .10 - 5:51 pace.. It was a great race and the aftermath was fun and distracting. Almost 22,000 runners. Pure Chaos - That's why I do it.

Nice and easy recovery run. 3.1 miles on the Tm.. Legs didn't feel to bad. Probably could've pushed it a little more yesterday, but I felt like it was a great way to start the year off.

Early morning Tm run. Took yesterday off I think the legs appreciated it. Probably ended up avg around 8:15 for the run. Incline 1.0. Legs felt great though so, I'll take that as a good sign.

Decided to sleep in a bit and hit golds on the way home from work! Nice Tm run for the first 5 miles nothing to exciting, hit the track for the last mile. Legs felt good after a few miles. Steam room after is always nice. Incline 1.0.

Hit Golds this afternoon! Man what a bummer of a run. I've been fighting off a cold for the last few days and it showed today. Couldn't really ever get my breathing settled down. Wanted to try for maybe 6-7 only made it to 5 and called it a day. Avg pace probably around 7:47.  Good recovery week - though!

I'm an addict what can I say. Afternoon Tm run. Really shouldn't have need the rest, but oh well. 4 miles at 7:30, last one at 7:15ish. Incline 1.0. Breathing a little better not much!

No run.. not feeling great.

Still feeling lousy. But I think I'm on the mend hopefully. Decided to hit the Tm for a little test. Started at 8:00, dropped down to 7:47, then 7:30, 7:24, 7:19 last half under 7:00. Incline 1.0. About wipped me out - off to recover.

Sweet tool Tm run. Decided to throw on the tunes for this run. Hit Golds on the way home from work. Booth was right good tunes to run to. First run in over a week where almost everything felt great never felt pushed in the run. 4 miles at 7:30 incline 1.0,  then hit 7:24, 7:19, 7:10ish, last .5 about 6:40 pace. Steam room after... 

Hit Golds on the way home. Decided to get a good run in never know what tomorrow will bring. Avg around 7:20 for the run. Incline the first 3 miles. Legs felt good after the warmed up. Hopping to get outside in the morning.

Awesome/Freezing Middle Fork Loop run with Shane this morning. It was coooold. I think my face froze up and is barely starting to thaw out. Beautiful morning though. Mountains, snow hard to beat. We avg right around 8:20-30 for the run. Great way to end the month.

Early morning Tm run. Alarm went off and somehow made it out of bed. Started with 8:00 minute mile and worked down to 6:48 pace. Incline 1.0. Probably avg around 7:30's for the run. Legs felt good from the run on Sat, so that's a good sign. Peace out.

Worked all night finally got things sorted out around 2:00am - no run...

Early Morning Tm run. Needed to get a few miles in. Started off at 8:00 per mile and finished at 6:58 pace. Incline 1.0. Legs felt good. Need to get outside before the weather turns...

OK ok made it outside for a run after work met hairdog and we did a cold Eden loop shortened the extended loop a bit he was pressed on time. Felt good to breath the cold air. Legs felt good. Avg pace 8:00 for 5.12 last mile 7:28.

Decided to hit Golds on the way home. 4 miles at 7:30 incline 1.0 mile 5 at 7:24 mile 6 at 8:34 incline 4.0. Miles seamed a little labored today. Maybe ran to quick after a late lunch or the run yesterday got to me. Easy run tomorrow - Good run Sat - Hopefully.

Lunch time Tm run. Nothing to serious kept dodging blocks my youngest was throwing at me. Probably averaged around 8:13's for the run. Incline 1.0. Felt easy and relaxed.

Cold early morning run with Jamie! I take advantage every time I can go run with her. We did a variation of the Eden loop. Her hair was frosted/frozen over by the time we finished - good stuff. Avg around 9:00 mpm. Maybe try and sneak a few more miles in tonight or this afternoon. Day is filled with soccer games etc..

Early morning Tm run. It's snowing again! Woke up to slushy wet, heavy snow. Started the run at 8:00 min pace and worked down to 7:24 for the last mile. Incline 1.0. Run felt good. Looking forward to a great week.

Early morning Tm run. About the same run as yesterday except started at 7:53 pace and worked down to 7:19 for the last mile. Incline 1.0. Run was feeling good until the Roast beef and Chipotle caught up to me...I guess I need to run faster.

Afternoon run with Tony. We decided to hit the roads in the snowstorm. We headed out from his place up around the dee event center and up and around Buess Pond down along the east bench to the trail head at 29th st. We then decided to forge through the snow on the trails to the water tanks. Those trails are alot tougher when you are battleing 4-5 inches of snow. Then headed back to his place. I tried out the new Trabuco's they felt really nice and was glad for the goretex! Happy trails...

Early morning Tm run. Legs felt a little heavy until the last couple of miles. Started at 8:00 minute pace and finished with 7:24 avg last mile. Incline 1.0. Feet a little tight from the new shoes yesterday - Need to get some more miles in them...Peace.

Afternoon snowshoe climb up wagon wheel trail to yurt! Good burn had to plow through some serious snow.

Got to the gym and realized I didn't bring a shirt to run in... They wouldn't let me go topless..

Was hoping to get out and run some miles outside, but the snow started falling last night and is still going strong, so I decided to hit the Tm for a Half. I know I'm crazy! I threw the tunes on and just went for it. Got into a groove early which probably saved me. I started at 8:30's and worked down to a 6:50 ish last mile. probably averaged right around 8:00 pace for the run. Incline 1.0 for the run. Rock it Out!

Awesome SKI day at Snowbasin. No run lots of burn.

Nice and easy on the dreadmill!

Tried running after work on the dreadmill. Still feelin it from the 30+ inches of snow removal and skiing.. only managed 2.25 and called it good.

Early morning Tm run. Legs feeling better today. Breathing felt good throughout run. Started at 8:00 and worked down to 7:19. Incline 1.0. Hoping for some good weather this weekend!

Early morning dreadmill..I'm liking the dreadmill name. Tm worked for a while, but gman exposed me to the dreadmill...Started at 8:00 and worked down to 6:52. Incline 1.0 - good miles - took a couple to get warmed up...

Awesome Sat. morning burn. Hooked up with Shane and hit the groomed trails up at North Fork. Some great climbs/hills. Some of the snow was a little soft so we were sinking a bit, but for the most part great trail condition. A ton of cross country skiers looking at us like we were nuts. Start temp around 10 finish temp around 30 - time about 1 hr 40 min.  Good leg workout. Blue bird day - should go skiing!!

Early morning combination of the Tm and dreadmill. Overall a good run. Started at 8:00 pace and worked down to last .25 6:58. Probably averaged around 7:40 for the run. Incline 1.0. Peace.

Early morning TmDm run! Almost didn't make it out of bed...somehow. Started with 1 mile at 8:00, 2 at 7:47, 7:42, 7:30, 7:19, 6:45ish for the last mile. Incline 1.0. Felt pretty good except for being on the TmDm....Later.

Early morning TmDm run. Wanted to step the pace up a little so, first mile 8:00 pace get the blodd pumping, then dropped down to 7:30 for the next two, then 7:24, 7:19, last mile at about 6:50 pace. Incline 1.0 for the run. Feeling good. Hope to keep it rollin...

Early morning Tm run. Nothing to fancy started at 8:00 and hit last mile at 7:24. Incline 1.0. Need to get outside....

Decided to hit Gold's after work. Nothing to serious started at 8:00 and worked down to 7:30. Incline 1.0. Went and hit the steam room after... always feel nice. Hoping to get a good long run in tomorrow. In between 3 soccer games!!

BooYa. Arggg run today. Headed out with Shane around 1:00 for a monster of a run (for me anyways). We headed out towards Huntsville and ended up running up trappers (it's a big ol' climbl and then at the top we decided to tack on another step climb up to Snowbasin. We then headed down the old snowbasin road. The first three miles of that Snowbasin grooms for x-country skiers - it's in great shape to run on. Once you get down to Art Nord you have aonther big climb and then some sweet down (or would be if my legs weren't trashed at this point)... Jamie picked us up at the bottom of the Old road. I'm going to be feeling this one I'm afraid... Great run though. First run holding the Nathan.. never bothered me to much, plus great to have a drink on demand...20.70.

Decided to hit the new golds in Roy after work... Very nice. Less crowds then DT, but it was filling up towards the end. Nothing serious just keepin the legs loose from Sat's run. 8:30's down to 7:30. Incline 1.0.

Grandma's Cookies

Decided I better get out and run... Had to hit golds on the way home. Started at 8:00 and finished at 6:58. Incline 1.0. Felt like the legs were coming back...

Met up with Hairdog after work for a good burn. We headed up to the trails from Rainbows and stayed on the upper trail most of the time. I'm not sure if it was the 3 pieces of pizza at lunch or the legs not recovered from the weekend, but it pushed me today...

Sweet early morning run in the cold. brrr. As I drove around placing a few water bottles the temps were 11-13 degrees. I told jamie the temps were in the teens so she would come out and run. We did the middle fork loop with the neighbor hood extenstion on the way back. 12 miles with her and then I tacked on another 3. Island loop with the hill climb extention. Good stuff. The week turned more into a recovery week then I planned, but it's all good.  

Early morning Tm run. It's snowing again... I was looking forward to spring. Started out and thought man I must have fallen off the rocker this weekend. I could barely get the legs turning over and then I noticed about .5 into the run that the incline was set at 3.5. Needless to say my HR got going in a hurry. Kept it real and finished with a 7:10 mile. Strangely the last mile felt the best...

Early morning Tm run...again. Freezing cold outside and dark...Good run this morning though. Started out at 8:00's and finished with a 6:48 mile. Incline 1.0. My only goal down at Moab is to be within a mile of rocketman Booth!

Early morning Tm run... Wanted to try and push a good tempo run this morning, but couldn't quite get the legs moving. I don't know if it's a result of shoveling the church out for the millionth time this winter by myself or the start of a little cold. Started at 7:47 and worked down to 6:58 last qtr. Incline 1.0. Better days...

Sweet north bench run with Tony after work. The snow was pretty much melted and dried out. Headed up and over to the waterfall lookout. Then took the upper trail out and back. Good tough climbs and some good downhill. 8.1 miles.

Another sweet bench run after work. Gdoc and the dog joined up with me. We met at rainbows and headed out on the North bench again. Good stuff. We'll c what tomorrow brings....

Arghh - well in honor of what has turned into hill week I decided I would stick to it. Decided to run the hills at Nordic Valley. Headed up Nordic Valley drive up to Nordic valley way and then out to spring mountain down and around river road with the island loop thrown in. The legs were feeling it towards the end and my ears were frozen so, I called it a great week... Where's the Angel food Cake?

Homemade Cookies and Chocolate Cupcakes.. um mm good.

Decided I better get some miles in to work off the cookies and cupcakes from yesterday, oh ya they had spice cake with some serious cream cheese frosting at work too..Oh yesterday was a good day. So had to burn some calories today! Started 8:00 and worked down every mile to 7:19 for the last. Incline 1.0. Getting warmer out in the morning, but no light. Nice and easy 'til Moab.

Another early morning Tm run. Started at 8:00, 7:47, then dropped to 7:30's for the next 3 miles, 7"19, and finished with 6:50ish for the last mile. Incline 1.0. Felt good overall.

Was waffling on heading out today..slept through the alarm this morning, so I took that as a sign. But Hairdog called after work and we headed out for a little run. Nothing to serious a little loop around Eden. Avg around 8:20's. Moab or BUST!

Gutted out the Moab half today. I chalk this race up to a good endurance builder. Never felt great throughout the run, but was able to still finish strong. It all started with dinner the night before...Pesto Pasta at Jays... when they served it - it was swiming in boiling butter ( they forgot to add the sauce - they actually ended up comping it ).. So, this morning I was feeling the effects if you know what I mean. Plus my right leg never got into the groove, so I wasn't the best physically I've felt for a race, thus the endurance builder... .Splits tomorrow.. Tried to stay/keep the Booth rocket in my sites was able to until mile 9-10 then he hit overdrive and I fell into nuetral. More later...Maybe. Good times....

So a fun fact - Last year's chip time 1:37:16 this year's chip time 1:37:16 - so much for improvement. What are the odd's of that...

Nice and Easy... Thought I would just hit the Tm for a few miles today. Nothing to serious kept the miles around 8:40ish. Legs were still a little tired from Moab...Hoping to recover this week for the Buffalo run on Sat. Yehaw...

Decided to get up this morning and hit the Tm for a few miles. Nothing to serious. Started off around 8:30's and finished with last .25 below 7:00. Incline 1.0. Was just going to go 4, but felt good so, went another...Hope the Buffalo don't leave any pies for us on the trail..

Early morning Tm run. Was waffeling on getting up this morning, but motivation prevailed in the end. Nothing to crazy just making sure the legs were up to tomorrow's Buffalo race. Started 8:30's dropped to 7:53's. Incline 1.0.

Where the Buffalo roam... Sweet race. Absolutely one of the funner races I've been in. The race is all trail out on Antelope Island. Drove down early with Shane. He was doing the 50k which started an hour before our 25k start. It was nice to get there early and hang out. The trails were in great shape. Race details:

Warmed up with around a mile of jogging...

Mile 1-3 all uphill climb. Was feeling pretty good - tried not to push it to much but was able to stay up towards the front.

Mile 3-5 Trail flattened out on the saddle ridge but then a serious up past the lone tree for about .30 a mile to the first aid station at Elephant Head (about 5.5 miles in)

Mile 5-10+ At this point you have to decide which way you want to do the next 5 mile loop. I decided to follow the pack - which is downhill for about 3 miles and then some serious switch backs and climbs for the next 2 miles back to the Elephant Aid station. This section was probably my favorite felt great on the downhill and on the uphill.

Mile 11-16 Follow the same trail back for a few miles and then take a new trail they cut in which loops around to the finish. You finish with about 1-1.5 miles of sweet down - which felt great after all the climbing. I was able to pick off a few people on this section. Other than right at the first never got passed except by some smokin girl at mile 12-13ish...

At the finish line they had 4 types of beer and all the soda you could handle...Sweet. I stayed away from the homemade Buffalo stew.

Tried and failed...

Early morning TmdM run. Felt louzy yesterday... Some kinda bug or something. Woke up feeling almost good, so I went for it. Started off 8:00 and then worked down to 7:16 last little bit under 7:00. Incline 1.0. Could tell the legs were still a little tired from the Buffalo run. Looking to get a decent recovery week in.

Afterwork run with Tony... aughh he put me in place today! I don't know if it was the Buffalo catching up with me, or the del taco for lunch, or the Hills and Head Wind we battled for most of the run... Good one to have in the books.

And the Jazz lost...

Not exactly the run I was looking to get, but considering - a good run. Looking to get back on track next week! Tm run nothing to serious started around 8:30 finished around 6:30 incline 1.0.

Goal for the week: NO TREADMILL

Was planning on starting the week off right with an early morning run outside..Couldn't get out of bed, so - decided I better get out when I got home! Glad I did - had a great run. Headed out towards middle fork and ended up going just past the bridge and back (back into a headwind ) decided to try and hit ten so took the island loop with the marathon hill add-on. Was hoping to Avg under 8's so, was happy with the 7:58.

Time 1:20:44 dist 10.13 Avg 7:58

Another after work neighborhood run. Seemed really hot today!! Nothing to serious my legs were feeling it a bit after yesterday's run so I took it easy. Normal Eden loop no add-ons.

Avg 8:30's Dist 4.33

Great noon time run! Was planning on hitting the trails after work, but Chad talked me into joining him and Shane before the storm hit. Met up at Tony's climbed up through his back yard and we were off. Chad took us on the lower trail out to the canyon overlook and then we hit the long grind up to the upper trail. Came back down the steep section and that was it. Legs felt great considering I could barely get them moving yesterday!! Trails in sweet condition.

Sweet afternoon bench run with Hairdog. We started up behind his house and then took the mid trail out to the jed traverse and o-town boulder and then took the long grind up to the upper trail. Good B-day run!! Hopefully get a good grinder in tomorrow!!

Early morning run around Pineview with Chad, Shane, and John. Met up at the General Store and took off heading towards Huntsville. Never got in a running groove so, good run to have in the books. Weather was just about perfect. Hands froze up a couple times. Shane and John took off up trappers and Chad and I finished the Dam loop. Good Milage week for me.. Will work on building it up over the next few weeks - Hopefully.

T 2:19:45 D 16.00 Avg 8:44

Snuck out after work for an Eden 10k loop. Wind was blowing more than I would have liked so, that took a bit outta me, but felt pretty good overall - Nothing to serious.

D 6.30 Avg 8:08

Early morning Tm run. Wanted to head outside, but the rain the rain...They say this storm is supposed to stick around for a few days - hope not! Good run though.. 8:00, 7:53, 7:47, 7:41, 7:35, 7:24. Incline 1.0. Would have kept crusien, but needed to go to work!

What the..snowing on April 15th.. where in the world is spring? heck I'll even take summer now. Early morning Tm run. Took a few miles to warm up, but felt good overall. Breathing was good. Kept them all under 8:00's which was good for me. 7:53, 7:47, 7:42, 7;35, 7:30, 7:24, 7:05 and last qtr at 6:53 pace. Incline 1.0.

Twix, Lila, and bad weather - Almost didn't, but I did. Gdoc inspired run. Hit the Tm for a quick burn. Wanted to catch the gym for a run, but meetings and soccer = no gym time. So, went for 7:30, 7:13, 6:58, last .50 at 6:50 pace. Incline 1.0.

After work run with BroMan Tony. Decided to hit the Eden 10k loop. Right calf started getting tight around mile 3! Aughhh. Still pretty sore. Hope it's better for my run tomorrow. Slow mile 8:45 fast mile 7:45. Avg 8:06.

Good and bad run this morning. Got dropped off up at the Red Rock Cafe just past the Marathon starting point. Went solo today due to scheduling conflicts. Right Calf still a little tight and tender from yesterdays run, but I thought oh well, tiger balmed it up and went for it. Forgot how nice it is to have a little downhill. Plus I was given an ultimatum to be back in under 2 hrs. Here are the miles: 7:25, 7:24, 7:17, 7:29, 7:29 (water), 7:14, 7:18, 7:19, 7:24, 7:38 (water), 7:30, 7:34, 8:33 (major headwind and calf starting to tighten up again), 8:11 Battleing headwind.

Time 1:45:45 Dist 16 Avg 7:33

Took off about 30 minutes later for a quick island loop to loosen up the leg - started feeling better toward the end. Enjoying the sun even with the wind. 2 miles: 8:27, 8:18.

Right calf still tight and not wanting to play nice, so I worked out in the yard! Lovin the Sun!

Wanted to try the leg out since I gave it the day off yesterday! Felt ok, never great. Avg around 8:10's for the run. Incline 1.0. Hopefully nothing to serious.

Great early morning run! Got a call last night that my friend Melver from Colorado was in town, so we went for a early mornig Eden 10k loop. Turned into a quick pace, but the great thing was no real pain in my leg, plus we talked through the run! Here's the info: 8:01, 7:19, 7:14, 7:20, 7:21, 7:44, last .25 at 6:59 pace.

Good stuff. After Broman dogged me I decided to go at it anyways. Headed up from Tony's place up the steep Big 'A' hill with Beus ext. I took it a bit to fast and I was spent pretty much the rest of the run. Had to make it a quick loop - Alex soccer game. A couple nice things... about the run leg didn't bother me with all the up's - good sign. Weather wasn't crazy hot and I ran on the new lower trail they are putting in. It will be a nice addition. Peace Out!

Early morning dreadmill run. Not sure when I'd be able to hit the trails today so I decided I  better hit it. Kept the first 5 miles between 8:27 and 8:00 and went last mile around 7:45 avg. Incline 1.0. Hoping to get in the long run tomorrow, but the weather is supposed to get ugly - maybe even snow....

Big 'A' run! in honor of those attempting the century ride down in St. George. Since I'm currently not a biker man - I got left behind! 'tis ok. Running is good for now. Decided to hit the Trappers Snowbasin Climb loop. Wasn't able to head out until later in the afternoon. The rain had stopped. but the wind was wipping. Good tail wind until the Sheep lady's house and then cross wind and head wind until I reached the top of Basin. Kept it around 8:30's to the base of Trappers - then Avg around 11:00's to the top of Basin a couple walk break's thrown in there to save the legs. Total Ascent 2,941 Descent 2,797. Most of all the Ascent was in 7 miles. Good tough run. Glad to be done! Feel Good - no pain in the calf.

Time 3:27:26 Dist 22.01 Avg 9:25

Grandma's Cookies

First Lower North Arm run of the year. Met up with Tony after work and hit the trail. Leg's still feeling it a bit from Sat run. Nothing to serious hotter than expected. River Roaring.

Avg 8:48's

Tough Tm run this morning. Leg's not 100% so, took it pretty easy. Started at 8:27 and worked down to 7:53. Incline 1.0. Maybe more tonight.... we'll see...

Broke out for a sweet bench run at lunch! Head out from my bro's place out around the stadium and then hooked on the trail by the tanks. Took the middle trail over to 29th and then stayed on the trail over to the South Taylor Canyon take off then up to the high trail with Bues Ext. and then a crusier back to the pad. Ascent 1285 Descent 1232. Felt good, temps just about right!

Morning run with Gdoc. Took him on a variation of the Eden 10k loop. We ran into Shane who finished the last few miles with us. Good times. Nothing to serious. Avg 8:38

The rain-fest long run! Met up with Booth, Shane, and Jeff for a good run before the marathon. We decided to do the marathon course down to the Oaks with an extention around the Island loop. The weather looked to be looming, but we headed out - the rain started pretty good around mile 6-7 and only got worse. Heres the breakdown: 8:13, 7:54, 7:35, 7:45, 7:44, 7:26, 7:28, 7:35, 7:21, 8:25(water/GU), 7:44 (submerged my left foot on the middle fork bridge in a puddle - not good), 7:44, 8:08, 8:40 (almost called it a run at my mailbox - I blame Chad/Shane on my continuation), 8:35 - GU, 8:37 - Hill, 8:05, 9:12 (Gatorade at marina), 8:00, last .67 at 7:57 pace.  Three layers of clothes soaked two shoes soaked - left foot started rubbing pretty good probably from the immersion, good run to have in the books... Total Ascent 1269 Descent 1970!

.50 on the Tm when I got home at 7:35 ish pace. I decided I better hit 20 and I better do it before I took off my soggy clothes and shoes... Good Stuff!

could'a, should'a ....Let the legs rest another day.

Early morning Tm run. Decided better get up and get going before my get up went. First two at 8:00 pace legs felt surprisingly good, so next mile splits: 7:53, 7:47, 7:19. Incline 1.0 for the run.  Hoping to have another great week!

Well... more miles today then I was expecting.. Woke up and had some time so, hit an easy 4.10 miles on the Tm (avg 8:15ish)... met up with Chad at my bro's for lunch and ran as Booth put it "trails/dirtroads/roads down to rainbow and then the pathway to Golds" It's always good to run that dang pathway before the big day! The underpass at Washington is under water so, it'll be interesting to see what they will do. Haven't looked at the watch for my breakdown, but probably around 8:08's for the run. Peace.

Ughh... about the only way to sum up todays attempt at a run. Hit the North Arm after work. Decided to carry the hand held to get some miles in with it.. Didn't bug me to bad, but on the way back - I need to get to the outhouse! Made it back in one piece, but will probably take tomorrow off - let the legs recover a bit more.

Nothing but net.

Perfect morning for a run in Ogden Valley! Met up with Booth around 7:30 and decided to hit the Middle Fork loop with Island loop extention to get a half in. Temps around 30 with no wind and plenty of Sun Shine. It's ment to be a HOT one for the marathon next week. So, prepare wisely my friends.

T. 1:46:51 Avg 8:09 Dist 13.1

Sweet after work run! Did the Eden loop with Jamie down to the North Arm - then I added on up to the marina and back on the North Arm. Trail in great condition. Nothing to serious - on speed.

Time 1:05:36 Avg 8:45 Dist 7.50 

** Just found out I made the cut - St. George '09 here I come! **

Great early morning run with Booth. Did a variation of the Eden /Island Loop. Temps were a bit brisk, wore gloves and a hat. No third sock needed though. Ogden Marathon is creeping up on us..

Well, me hearties - here's my race report! I had planned on running this with my Brother from Cali "the DUKE" and a firend from springville. They both wanted to beat 4 hrs. So the plan from the beginning was to help them achieve that! I was scheduled to run the Squaw peak 50 on June 6th - more on that in a minute. So mentally I knew I wasn't going to "go" for it, but just get them in under 4 hrs. Mile breakdown:

1 - 8:46 - good easy mile holding everyone back.

2- 8:27 - feeling good, but worrying we are to fast.

3 - 8:18 - Still good, trying to hold them back - Duke wants to run away from the pack.

4 - 8:24 - Not back considering GU and water walk at station.

5 - 8:14 - Letting the legs run.

6 - 8:36 - Water walk, good mile.

7 - 8:23 - everyone seeming to be ok.

8 - 8:30 - first real flat mile.

9 - 8:33

10 - 8:18 - reminded the Duke this is a long race, might want to slow it down a bit. Brower fell back here.

11 - 8:27

12 - 8:30

13 - 8:35

14 - 8:42 Big hill climb - Duke looking strong.

15 - 8:49 Water walk - love the ice/cold sponge here.

16 - 8:12 wanting to cruise caught up to Duke

17 - 8:29

18 - 8:20

19 - 8:28

20 - 8:24 Duke starting to run - I let him go. He is looking strong.  

21 - 8:43 Started getting tired

22 - 8:46

23 - 8:31

24 - 9:41 Walked here for a bit water/powerade

25 - 9:37 Walked here for a bit water/powerade

26 - 10:40 Not sure what happened here I think the two aid stations close got me. Walked and drank for 20 yards or so - actually feeling ok.

.41 best pace 6:38 coming into the home gate.

Running the race a bit slower than a normal effort was enjoyable. The scenery is amazing, the runners are awesome, and the GOAL volunteers were great. Nice RACE.

back to Squaw I decided to withdraw last night (last day to do so, to roll your payment into next year) - I haven't put in the time and won't have the time over the next few weeks to get ready, so hopefully next year! - Will update race detail when they are published.

Was up before work so I decided to see how the legs would respond to a little run. Hit the Tm for 2 miles around 9:00 pace, incline 1.0. Felt pretty good, left quad a little tight at first, but was loosening up toward the end. I'll try and get outside tomorrow...

Beautiful morning in OV so I decided I better go run in it. Rained last night so, it was about perfect conditions. Did the shortened Eden 10k loop. Leg's felt pretty good - through a couple strides in on the black trail - felt good. We'll see what the rest of the week brings.

Time 36:13 Avg 8:14 Dist 4.40 (best 5:12)

Sisters Wedding, so lot's of eating, pictures, and walking....Great day.

Beautiful morning, but it was all I could do to get up and head outside for a beautiful run. Decided to run up the highway to Skyline trail head and run back on the North Arm trail. Run felt good, legs were a little sluggish (minus the slime) until the 2nd half of the run. Hopping to get some good runs in next week...

Dist 7.56 Avg 8:31

Woke up late, so I headed out with Jamie for a 5 miler. Great morning - though. We headed down river road and up through dog ally and down Wolf Creek road. Good 5 mile loop. Total ascent 550ft. Hopping to get some good ragnar miles in this week. Need some two a days and some speed. That's the plan anyways...

Great run this morning. Decided I need to push the pace and run the Eden 10k loop. First mile 7:53 up around cemetery, then 7:19, 7:07, 7:23, 7:28, 7:19 (with island climbs), last .27 at 6:49 pace. Good to keep the legs turning over. Was getting tired, hope that was just a sign of all the suger and spice I ate of the long weekend!

Time 46:19 Avg 7:23 Dist 6.27

Great noon time bench run. Hotter than expected though! Started out from Hairdog's place and took the mid and lower trails out to the 21st street trail head. Turned up there to tackle the grinder up to the upper trail. About half way up ran into Brian and Karen riding. Talked to them for a bit - then continued on. Some very nice eye candy cooling off at waterfall canyon bridge. Dunked my hat to cool off and enjoy the scenery. Finished the loop.

Total ascent 1345 total descent 1356! booya.

Lukey-bro's birthday! Got an early run in nothing to serious 5 mile loop around Eden. Beautiful morning. Avg 8:26.

Waffleing this morning on a run! Been dragging all freaking week. Woke up to a beautiful morning though - so I thought what the heck - decided to tackel the extended N. arm run. Started out ok, but ran into Tom (VM guy) talk to him for a minute - then was off.  Motivated by watching run, fat boy run  last night. Felt ok up to wind surfer while heading back strained my right calf again going up one of the hills - aughh. Hopefully it will bounce back again.

Time 1:13:22 - a bit off the 1 hr goal pace for the loop!!

Nerf Dart Wars with the kids for about an hour - fun stuff. 1 mile. j/k.....

Great Tm run this morning... I'm calling this week - back to basics! (at least in theory) Started 8:00, then hit 7:53, 7:47, 7:41, 7:35, 7:20ish, last .25 at 6:40ish. Incline 1.0 for the run. Felt good throughout - although I realized I've liked staying off the Tm.

Sweet afternoon run with Bro HairDog. Decided to hit some hills today. Went up from his place up the steep hill with the Bues ext climb. Took it over to Malans canyon and went up to the first bridge and then made our way down to the lower trail and headed back. Tony was burning up a bit in the sun, so we cooled off at the streams and walked a bit  - a couple times...Good stuff.

Totals: ascent 1567 descent 1589 time 1:11:31 dist 7.0

Early morning Tm run. Almost didn't make it out or down rather. A bit tired and not feeling all that great after yesterdays run, so 2 miles at 8:00, then hit 7:24, then back to 8:00 then, 7:15ish, last .25 at 6:40 pace. Incline 1.0 for the run. Right calf still bothering me on these runs. Getts real tight - hopefully won't hinder me for the RaGNar... Might take a few easy days to see if I can get it to bounce back..

Nada badaboom badabing

Beautiful morning run.. Debating where to head out...perfect morning for a run! Decided I needed some climb plus a different route than normal - so I decided to run up wolfcreek. Ran up through the Trappers Ridge and Hideout developments. Tried taking every road up there to get as much milage as possible, plus all the little climbs. Then enjoyed the sweet down back to my place. Mile breakdown 4 in the 9's, 3 in the 8's, 1 in 7's, 2 in the 6's last .37 at 6:39 pace. Total ascent 1386 descent 1431.

Time 1:27:08 Dist 10.37 avg 8:23 (fast mile 6:47 slow mile 9:37)

Will try and get out for a late nighter..need some night miles for RaGNar...arrghh.

Meet up with Booth, Fisher, and Brian for a late night run on the North Arm trail. Once we hit wind surfer the rain hit and the mud started. A good day done.

Time 1:16:50 Dist 8.25 avg 9:18 (Not bad for a night, rain, mud run...)

After work run with Hair Dog ... Got home and down'd 4 cookies and dorritos and then decided to hit the run... not a good combination. Strong winds and a little rain. Modified Eden loop. Felt heavy and weak - hopefully do to the weather...not good. Avg 8:41's.

Late early morning run. Decided I better get out considering the weak run yesterday. Did the Eden 10k loop with Snowcrest extention. Felt better, not great, but better than last night. Wanted to avg under 8, so made sure I did that after a slow 1st mile I had to keep the pace up. Last couple miles felt the best.

Avg 7:57 Dist 7.15

Woke up to rain, RAIN, and a little more rAIn. So, I decided to get a good burn in on the Tm! Started with 8:00, 7:47, 735, 7:24, 7:13 and finished with a 6:50ish mile, .10 on cooldown...Incline 1.0 for the run. Felt pretty good throughout, no real pain in the legs - Yahoo!

The 6.0 in 45:40 Avg 7:36ish...

After work slug fest. Decided I'd get out for a couple miles considering about this same time next week I'll be starting my first leg of the RaGNar...Wanted to take it pretty easy - strange though my leg felt better when I would speed it up a bit.. Hope it holds for next weekend.

Dist 5.0 avg 8:11's.

Great but tiring run. Woke up to rain and almost wimped out.. but after a bit decided to head out. Ran out around the Island loop and headed toward the big Nordic hill. Went up Nordic Valley DR. up to Viking and down (2 water walks and 2 dog detours). Then went down and around River Road and headed home. Ran with ipod and water belt. Temp and rain density just about right. Never stopped the watch.. Avg 8:33. Slow mile (4) 10:57 fast mile (11) 7:07

Total Ascent 1278 Descent 1233

RagNar Attune bar box opener/garbage man. Swamp Donkey's unite. Did our volunteer work for the wasatchback down at the ragnar complex...attun'd out...

Great early morning run! Decided I would run the Eden loop with a little added on. Went up around the Shane loop and then out to the middle fork dirt road and back around the island loop. Felt good except for the heavy stomach from Garcia's...

Dist 7.55 Avg 8:06

Crazy rain storm... so I hit the Tm for a few easy miles... Hope the weather is aight for the WBR!

WBR became the WT....happened to me race this year. I knew I was a little weaker in terms of speed, but I got owned this year. As an Ultra team we ran the course with six guys! Chad B, Shane M, N. Fisher, John L, Brian S, and myself - The Swamp Donkeys! We were looking to compete for the overall win after taking 2nd last year. Not sure of the offical results yet - think we were somewhere in the top 2-3 place again - keep you posted. 

RUN #1 (runner legs 3-4) Hoping for some cloud cover or something, but once again the rain and clouds parted and I had high 80's/90 degree weather to run in...With our 3 o'clock start time and Fisher giving us a pretty good lead, I got the baton at 4:19 I ran all of leg three by myself and about half of leg 4 didn't see another runner until I got passed by 3 people during the last couple miles on 4. First 6 miles I was about right on pace despite the long straights, heat, and head wind. The last 4.74 miles I started over heating, but was glad to see the finish area! Mile 10 was a 9:45 ouch. DIST 10.74 Avg 8:23 .. about 30 seconds slower per mile than last year (7:53)..

RUN #2 (runner legs 15-16) Once we hit Ogden Valley my brother ran me home so I could get a quick shower and some food. Ate some pasta and was off. Got to the starting line at about 11:19 pm not feeling well at all! After the pasta I had eaten a bannana and it was not right. In the Honey Bucket before the race I tried yakking it up, I got a good bit up, but still not feeling right. Got the baton and was off.. Again was about 30 seconds slower on my miles this year until mile 7. I had some serious stomach cramps and side stiches going on - asked for a GU..bad idea.. about 100 yards later mid stride I yakked it up.. glad it was dark out. The next two miles I just powered through the best I could.. DIST 9.09 Avg 9:01. This section was a mile longer than last year and with the gut buster I was about 1:10 slower per mile.

more on Sat.

Hit the Swamp Donkey truck bed in between the coolers and bags and tried to catch a little sleep and calm my stomach down. I was seriously not feeling good, stomach was tight and nausiated. I think I got about an hour maybe an hour and a half while Chad finished his second run and John L. was doing his 17 miler.

RUN#3 (runner legs 27-28) When I got up my stomach was at about 80 percent - this delined to about 60 percent by the time I needed to lace up. Got the baton at 8:33 and with the course changes knew I was in for a long tough run. Told Shane to get ready I might be bonking out anytime. Once I started running I got the double side tightness going on, but with some deep breaths and not trying to kill the pace I was alright. Didn't see the support truck for almost the first 4 miles - kind a nice though it let me get into a steady pace.Hit Jordanelle at mile 3 something and the climb began. I was only about 30 seconds slower per mile climbing the hill than last year, so I felt good. Towards the top miles 7 and 8 I slowed way down started getting a little light headed. I figure it was due to the lack of food and water I didn't dare eat/drink much after my second run due to the stomach. Hit the top and knew I only had 3.8 with some sweet downhill. Took a gu from Chad and some gatorade. Once I knew the stomach could  handle it I tried pushing it on the down..body pretty beat up at this point. DIST 11.67 Avg 9:04. Last year it was only a 10 mile last run and I AVG 8:08's so, again was about a minute slower for my section.

WBR - WhatThe... So much of this race is trying to manage the other factors other than running! No sleep, team support while out running, driving, not losing team members at exchanges points (that's another story - shane, shANE SHANE..), food, weather...All in all I'm happy with the effort I can say I gave it my all. I think the endurance/base part of my running is there - need to work on the leg turnover and speed. Thanks SWAMPS and we'll see about next year..... ;-)

Total Miles 31.5

Made the long walk to the Booth gym for a solid 30 minutes. Reformer table and Mat. Need to get back in the groove. Booth you on for Thurs Morning at 6:00?! Came home and got a mile in on the Tm barefoot. Felt good to get the legs moving 8:45ish mile. Incline 1.0.

oh - the pain. I decided to use up some unused pilate class time and returned to the den o'pain - Rach was in good form. It was good to get a solid workout in. Sad how much I've lost. Focused on core and upper body. Might run tomorrow. We'll see how I feel after this!!

Ended the day with some sweet H2O skiing. A storm rolled through Ogden Valley and then there was calm glass water without any boats...Doesn't get much better...

Wow - my first week without an offical run in probably 2 and a half years..Can't say I'm complaining. I don't know if that's a good thing...

Headed up to Jackson with Tony and Luke. We helped my friend Melver put on the Jackson Hole Half Marathon. It was pretty fun. Made me want to run it though! After the race we headed up to Jenny lake and decided to hike up to hidden falls and inspiration point. About 2 miles in I thought - where's my phone... so I sent luke and tony on and I ran back down the trail - no phone, but when I reached the car it was sitting on the dash...augh. So, I ran mostly back to  Hidden falls trail head - hikers I'm sure were wondering WTF. Sweet trail and view if you're ever up that way!! Hiked back to the car. Thinking Luke and Tony did about 6 miles and me around 9-10 dang phone.

Early Morning pilates class! Killer workout... not literally, but close. Hoping to get out for a run tonight. Hoping being the key word...

Decided I better see if the legs still worked! Opted for the Eden 10k route. Good choice - great morning for a run. I felt pretty good throughout the run started speeding it up towards the end. Body a little sore from the workout yesterday.

Dist 6.27 Avg 8:10 Time 51:07

Tough pilates class this morning! Rach was working it. Hoping for a run tonight...

Awesome evening run up wheeler/Ice box canyon. Brother G was in town so we hit it. Trails a little muddy and hoofed up, but awesome. Need to run that more often.

About 50 minutes.

Decided to hit the Wheelers/Ice Box canyon loop this evening! Sweet run - a little to hot where there was no coverage though...augh. Ran with the nathan which was good I needed the h2o. Same run as Friday, brought the time down from 52 to 46. My goal this summer will be to do this loop in under 40 minutes. Good way to start the week...

Total ascent 1609 descent 1683

Tough early morning pilates session! Rach was working us...

Awesome early morning run! Needed to get out and enjoy the Ogden Valley air. Just wanted to try and avg under 8's for the run. Decided to do the Eden 10k loop with a couple of extentions - down to Middle Fork dirt road and Snowcrest loop. Run felt progressively better as splits indicate: 8:50 (waking up I guess), 8:12, 8:02, 7:58, 7:50, 7:43, 7:38, 7:25 with last little bit at 6:43 pace.

Time 1:04:48 Avg 7:56 Dist 8.16

Decided to go for a run instead of the pilates class..Glad I did. Two miles warmup over to the Snowcrest track tacked on a bit to get the 2 miles. Once at the track decided to try some of the Yasso 800's ended up doing 5 X 800's with a 400 jog in between. Not sure how many 800's I was supposed to do, but 5 seemed enough..Need to work on getting faster! Here's the splits: 1- 3:29  2- 3:14  3- 3:14  4- 3:19  5-3:24.

Good to be done. Totals: Time 55:57 Avg 7:58 Dist 7.01

Aughh... Early morning pilates, Lisa was leading the charge today - good burn! Evening run with the Booth man! We headed up Wheelers and decided to do the middle loop, so up wheelers then ice box canyon, then up Green pond trail over to the East Fork trail!! This is a good tough climb with some serious up/downhill - plus the fact that it's a beautiful run!

Time 1:23:05 Avg 9:27 Dist 8.78 Ascent 2400ish and Descent 2400ish

Another sweet Wheelers/IceBox canyon run. It was a hot one though!! Brought my time down to 45:25 It's going to be tough to get under 40, but one needs a goal - right! Passed a bunch of bikers on Ice Box so that slowed me down a bit - and my Nathan clip broke while I tried tightening it --- augh! It was a WTH moment.

Time 45:25 Avg 9:03 Dist 5:02 Ascent 1819 Desent 1893

Early morning Booth Gym pilates... good stuff.

Wednesday the Yasso attack - attempted the Yasso 800's again today on the Valley's sweet gravel track! I ended up doing a two mile warmup and then hit the following 5 X 800's with a recovery 400 in between: 3:12, 3:12, 3:09, 3:09, 3:09 pretty happy with the consistency and better times that last week! Peace.

Pilates - arrggghhhh

Some sweet early moring h2o skiing and wake skating. Then hit the Wheelers Canyon Ice Box loop with the 'g' man. It was a beast in the heat, but great... This week will probably be pretty chaotic, but will try and maintain some type of exercise!!

Great early morning run! Decided to get some miles in this morning... J-dog inspired me to see if my legs still worked. Decided to run the loop out to the Dunns and back. Felt pretty decent after the first few miles. I can tell I'm not eating very good to much summer junk. Finished strong last 4+ miles under 7:50.

Time 1:22:51 Avg 8:02 Dist 10.31

Early morning PIlaTEs.... Tough one today!

Tough Yasso 800 morning! Almost didn't make it out the door. Ended up going to the Ogden Pioneer Rodeo last night...Anywho here's the break down: 2 mile warm up over to the Snowcrest gravel track then ended up hitting 6 X 800's with 400 recovery in between. 3:11, 3:12, 3:13, 3:12, 3:12, 3:09 longest recovery lap was 3:00 so, pretty happy with the session. Later!

Tough green pond trail run up at SnowBasin! Hit some sweet early morning H2O on Pineview and then decided to hit the trail with g-doc. Hot, fatigued, and fun.

This was the 11 annual Froerer 1 mile. It's actually about .9 but it is close enough. We do this run as part of a family olympics we hold. We started about 10:30 so the sun was beating down on us. My nemisis in the race brother-n-law Rob won Again. My Nephews friend Taylor took 2nd by about 5 feet almost reeled him in (he's a Senior at Skyline, basketball team, athletic, yadda, yadda...) but ran out of pavement. Took 3rd. No offical time, but I would place it about 6 minutes...

Fun times...

Took 3 family's 14 kids boating at Pineview - should count for something!!

Early Morning Pilates class. Tough one today!

Been slackin a bit so, I decided I better not skip Yasso Wednesday. Two mile warmup over to the gravel track at Snowcrest and then hit 7 X 800's with a 400 recovery. Here's the 7 - 3:16, 3:16, 3:11, 3:11, 3:12, 3:16, 3:11 - slowest 400 was 2:55. Crusied it home. Good workout! Later..

Tough Pilates class!

What the... I need to get over this right calf injury it's starting to make me crazy! Started off feeling great first 2 miles 7:57, 7:49, then about midway through the 3rd mile my calf started to tighten up. Still managed a 7:52 then it really acted up slowed down to 8:29, and then had to walk part of the 5th (10:40). Not the run I was hoping for. With STGM looming not a good place to be in...Peace.

Right calf still to sore to run on... Think I strained it pretty good...

Crazt tough Pilates class this morning. Rach was working it! Calf still to sore feels about the same, so that no good.

Calf feeling a bit better so, I jumped on the dreadmill for a few this morning. Felt good and bad during the run. Hopefully the leg will continue to feel better this week so, I can get some milage... Peace.

Tough early morning pilates class..Hoping to sneak a run in tonight!

Went to get on the dreadmill of doom and couldn't find the dang magnet key, so I headed outside. What a chance of luck perfect morning for a run! Headed over to the track at snowcrest to test my calf. Started with 2 mile warmup then did 5 X 800's with 400 recovery: 3:39  3:33  3:23  3:21  3:27 avg 400 2:30. Everything felt good, can tell I've lost a bit of wind over the last few weeks...time to get it back!

Wanted to get something in this morning..Well more like I needed to! After spending the weekend up at bear lake not much happening on the running end. So, decided I would attempt the Eden 10k loop. Leg felt awesome the first mile towards the end of the 2nd calf started hurting a bit so, I cut the run short. By the end of the run leg was actually feeling better..

Dist 4.32 Avg 8:04

Tough Pilates class..

Yasso Wednesday! Did 6 x 800 with 400 recovery on Snowcrest's gravel track. Here's the breakdown: 2 mile warmup 3:19, 3:16, 3:16, 3:19, 3:20, 3:17 avg recovery lap about 2:50. Perfect morning for a run!

Pilates class..

Ran in the inaugural Focus Four Run! This run was put together in memory of the 4 Focus employee's that died in a plane crash in Guatemala while traveling during a humanitarian project.

They did a great job organizing and putting on the race. I think they said they had about 250 runners. I've been nursing a strained calf so, I wasn't sure how fast I should go out or exactly how to run the race... Felt good at the start and with Booth itching to blow outta the gates I took off faster then I probably should'a. My garmin had the race at (3.93) so all the mile markers were .05 to .10 in front of my times..

Mile 1: 7:39 Felt good. Breathing and leg under control.

Mile 2: 7:17 Felt good - taking advantage of some downhill on 4800

Mile 3: 7:26 Only hill on the race so I felt good with this spilt. I slowed it up on the climb because my leg tightened up on me.

Mile 4: 6:16 at (.93) Turned it on a bit here because I needed to pass a few people. Paying the piper now though because my calf is throbbing!!

Another bummer for the race I got a blister on my left foot from my new Adrenalines.. not good. With STGM a few weeks out I may be in the cheering section..

Great Race and Great people. I will definitely be back next year!! Peace.

Avg 7:18 Time 28:40 Dist (3.93) or 7:10 at 4 miles...

Well after a nice week of Heber Valley Camp and some sweet end of summer H2O skiing - thought I would jump on the TM of doom this morning. Bad about 1.5 into the run felt my leg get tight again so, I called it. Pretty bummed out about it. Maybe I just need to take more ibuprofen...

Sweet Ogden Valley evening run! Decided I better get off the couch and hit the trails. Took the North Arm out to the marine and ran the road back.. getting dark. Leg felt mostly good during the run. Calf feels great post run achilles a little tight. Good sign.

Finally! A semi long run in the books. This was pretty much the make or brake run for STGM. I need to get into double digits with my run today. I decided it was a good morning for the Middle Fork / Island Loop Run. About half way down the middle fork road the leaders of the Huntsville Half went busting past (3 guys). Wanted to see how the leg would respond with some time and distance. Overall it felt pretty good.

Dist 12.15 Avg 8:32 Time 1:43:44

Was able to sneak in a 4 mile run in over to my parents place. Hotter than expected, but felt good. Starting the week off with something - is something.

Avg 8:04 Dist 4.0

Sweet run down old snowbasin road. Needed to get some downhill miles in for STGM prep. Legs felt great - got winded though...I'm feeling the affects of taking it easy in July/Aug. Splits: 7:41, 6:59, 7:42, 11:37 (Jog/Walk up hill by Art Nord), 7:53, 6:32, 6:42. Tried to push it on the down's.... Maybe there's HOPE!

Time 55:13 Avg 7:52 Dist 7.01

Tough pilates session. Legs feeling it a bit from last nights run... maybe a run tonight and then try for a long run on Sat.

Great morning for a run around Pineview. Headed out around 7:00am a bit chilly, but beautiful. Wanted to get some more distance in before STGM. Legs and abs still reeling from the workout on Thursday, so I battled a bit of fatigue, but great run to have done.

Time 2:21:27 Avg 8:52 Dist 16.01

Rain soaked loop around Eden with Jamie. Nothing really to write home about, but good to get out.

Tough Pilates class... and some sweet glass h2o skiing on Pineview.

Headed out after work... Jamie dropped me off up by the North Fork Bridge and I ran it back down river road with the Island and car wash extention. Legs and arms still feeling it pretty good from Tues.

Avg 8:18's