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

First run of 2010 ... tM 'o doom. Felt good to get the legs moving. Incline 1.0. Hoping to have a great year...Peace.

Early morning tM 'o doom. Incline 1.0. Avg just below 8:00 mpm. Maybe a run after work with the crew...

After work pig farm trail run with Hairdog... Cold cold, but fun. No homeless people on the trail today, but you can always count on a few frisbee golfers. Pushed it the last couple.

Pig farm trail out-n-back after work... Cold...cold.. Needed an emergenct pit stop thanks to my lunch from Lees-Fish-n-rice. Not recommended before a run...Pushed it to catch back up to Travis and Brad.

Late night tM 'o doom. Forced to run after reading Gdoc and Ddoc blogs. Incline 1.0. Avg around 8:20 for the run. Good week in the books. Need to keep building base and speed!!

Late night tM 'o doom run. After going to a sweet Jazz pounding of the Heat - needed to run it out a bit. Incline 1.0. Been watching BattleStar Galactica - helps pass the time. Just started Season 3.0....

Another late night tM 'o doom run. Incline 1.0. Just motoring the legs - need to start building miles and strength.

Early morning tM 'o doom. Watched Hero's... Mmmm miss the first season. Incline 1.0 - Good to be getting into a pattern. Peace.

After work tM 'o doom. Incline 1.0. Trying to push the pace a bit, but need to work speed - baby!! Where's the Jagar bomb...

Early morning tM 'o doom. Incline 1.0 cylon overload... must run outside! Southfork run tomorrow brotha-man..?

Finally.... Cold Fresh air. Decided I needed to get out in the mix. Did the Island loop over to the Track and then up to Harley and Buck and then back around the island loop. Face frozen most of the time, but... good stuff. Good week need to keep building. Avg 8:36.

Well... wanted to get something outside, but woke up to snow - so jumped on the tM 'o doom. Got into a bit of a groove watching battlestar galactica...season 3. Incline 1.0 for the run. Prob avg around 8:10 for the run. Good way to start the week off.

After work / dentist visit tM 'o doom run. Incline 1.0. Legs felt pretty good after yesterdays tM-fest. Looking to get outside....anyone anyone...

Everyone bailed so, ran the pig farm trail alone. Turned into a good run though - besides the onslaught of dogs. miles: 8:34, 8:11, 7:50, 8:13 (including about a 100 yrd walk at the turn around), 7:30, 7:15, last .26 at 6:57 pace. So happy to get the run in an avg of 7:53.

Peace.

Early tM 'o doom. Good run. Legs a bit tired, but need to go shovel snow, snow, snow...

Early morning tM 'o doom. Incline 1.0. Nothing good, bad, or ugly about the run. Getting back into a groove a bit. Feels good.

After a few hrs of snow removal - hit the tM 'o doom. Run felt pretty good. Still snowing...

Early morning tM 'o doom. Incline 1.0. Avg low 8's. Feeling good.. Let's see if we can keep it rolling...

Early tM -o doom-fest. Booya.

After work pig farm trail with Travis. Get to get outside...and run!

tM 'o doom. Ab's core after. Need to do more of this kinda stuff...

Early tM 'o doom miles. (5.1)

After work Pig FaRm run with T-bone. Good stuff. (6.21)

Sweet 'A run today with gDoc. Traveled down to SLC to run with my bro - then we had his wife drive us up to the top of Millcreek Canyon - that's were it all began. Ran down about .5 then climbed up onto the pip line trail and up to the top about 3 miles and 2300 ft later. Canyon is beautiful - trail a bit icy and deep snow when stepping or stumbling off the side. Sweet stuff. Will do this one again!! Ran back to gMan's house via pipe line trail - rattlesnake gulch - hwy - should'a just kept running to the Kura! I think total Ascent was around 2400ish and descent was 4000ish. We'll see how the legs feel tomorrow! Time to soak... Great week - need to keep building and getting stronger.

Wanted to get a few miles in this morning - legs felt pretty good. tM 'o doom.

Early morning tM 'o doom-fest. Hit 4.11 then work was calling - a spending a few great hrs VPN'd in went back for round two - 3.35. Last half at about 6:30 pace. I think the tM 'o doom might be on its last leg - literally...

Early morning tM 'o doom-fest. Pushed last mile. Angel where art thou...

Early morning tM 'o doom-fest. Not going to miss that for a few days... Bring on the sun...

Oh.. traded in the tM 'o doom for a sweet sunrise trail run in Ko 'Olina. Need I say more...

Early morning Beach trail run with G-doctoreous. Headed up passed all the homeless compunds to the end of the pavement on the west side of Oahu and hit the Ka'ena State park trail that wraps around the entire west/north point of the island. Unreal - stuff.....Running past sacred burial grounds mountains, ocean, cliffs, some bird preserve out on the point... This is why I run...

Early morning run with G. Just explored around the ko 'olina - followed some rail tracks for a bit and then hit the beach trail to finish it up. 

Morning run with G-monsterdomous. Headed up to the Aiea trail loop. This loop starts in the Keaiwa state park. The 'Aiea Loop Trail, which marks one of the most accessible entrances to the mighty Ko'olau Mountains, Kea'iwa Hei'au:  An old, sacred Hawaiian ground that was used for healing. The stone platforms--set in the original pattern by the ancients--sit silently near the gates of the park. Here, the spirits of ancestors still roam.... I feel bad for people that miss all this awesome stuff. Great run with awesome views - single track - good ups and downs....

Sweet Run Baby!! Maunawili Trail - with waterfall extention. Thought we (Gdoctorous now known as Mr. Maunawili ) would get the jump on rush hour traffic to get over to the trail head off the Pali Hwy hahaha left at 6 am and got to the trail head around 8:30 Lame-O. Once we were on the trail though... it was all worth it. Unreal views and mountain running. Trail was 5 star. Ridgeline running looking at the Jungle mountains... Great way to end some great trail running over here in O'ahu!!

Wanted to get outside today, but snow... so, back to the tM of doom. Got into a groove watching Battlestar. Incline 1.0. 9.11 miles avg prob around 8:10's for the run.

Early morning tM 'o doom-fest. Nothing good on tV this morning - so a tad bit boring run. But a good sweat none the less.

Well tM 'o doom bit the dust this morning.. Decided to do some ladder intervals so with a 1 mile warm up hit a .25 .50 .75 1.0 .75 with a .25 in between. After the second .75 kaboom - the tM support board crumpled like a soda can..

In honor of the fallen tM no running.

Got some new 2150's so had to try them out.... Felt good. Since the tM is kaput hit the local HAF (local gym). Got in a decent run.

Tough run this morning!! Decided to brave the cold 11 degree start temp, but knew I needed to get outside. Ran over and up Trappers loop and up the Snowbasin road to the look out and then back down the turn off and down Trappers until Jamie picked me up (only 23 degrees). Started feeling a little stomach issues on the snowbasin road - probably due to the fact all I had eaten today was 2 GU packs. Felt good to be on my feet that long though...Peace-N-Peace-Out.

Time: 2:36:13

After work tM run. Decided to hit the in-laws tM. Moved the incline all over the place and tried to push the last few miles. Legs felt fine from Sat's run.

Early morning tM 'o ? (ideas) - headed across the wasteland in neg 3 weather this morning. I thought spring was right around the corner?? Incline and speed moving around. Good stuff. New shoes rubbing a bit on the left foot.... not good said the joker to the thief...

After work pig farm trail run with T-bone. Rained on us most of the time. Earlier snow had melted off.. Wet mess. Good stuff.

Early morning tM-n-law run. Incline and speed a bit all over, but prob averaged just under 8's for the run... Need a good one tomarro...

Sweet trail run with Shane today. A couple great things about the run actually. Drove over to Wheelers Trail head and put on the new hpl 020 race vest... awesome. Never buged once during the run - great news - also ran with a hand held. We went up wheelers - ice box and up maples to the coldwater canyon trail head. Trail pretty good to the green pond cut off then it got a bit soft. Once up at the snowbasin we ran the groomed trailed down to the green pond trail and ran back down ice box and wheelers. Beautiful day - and 'G only went down once in the deep stuff.

Ascent 2465 Time 2:07ish

Early morning tM-o-inlaw. Nothing to exciting other than my legs felt fine. Incline and pace variance...Not sure if I'm tracking for the 50k, but it's fast approaching. Need ramp up on the miles and hills.....aughh. anyone out there want to just sponsor me, so I can just run!!!Hello anyone...

After work slug-fest! Incline 1.0 - avg prob around 7:45ish last mile sub 7.

Early morning trail run with T-bone. Met at Rainbows and headed up the North 'EastBench' Shoreline trail out to the Polk trailhead and back. Trail in great cond. Perfect morning. Wanted to keep roll'in but had to head to work...augh!

Rain/Snow/Rain...pushed prodded me into the tM-n-law of doom! Nothing special other than a slog-fest. Felt good though...

Great run to have done. Woke up to a freaking blizzard, but it passed and the sun came out, so Shane and I hit the pavement. Ran around Pineview and up Trappers up to snowbasin and down the old basin road. The 3 miles on the packed snow were a bugger! Sinking a few inches with each step. A few good things about the run though - good time on my feet - need to get ready for Buffalo, ran with a hand held and hpl 020 vest again - worked great. Used carb-pro most of the way fueled me well. We'll see how the legs feel tomorra. Jagar bomb anyone?

Felt surprisingly great today, so I couldn't resist a little run to get the blood movin after yesterday's run...Ran the Eden loop with a little extention to get 5 to get over 50 for the week! Ya buddy.

Avg 8:08 Dist 5.11

Early morning tM-o-law-fest. Incline between 1.0-2.0 for the run. Felt pretty good. Keep it rollin baby...

Early morning run with Shane and John... Started up from Rainbows and ran up the North Shoreline trail out to trail head at the end of the canal service road. Trail in great shape. Good times...

Another sweet run this morning. Met Shane, Chad and T-bone at rainbows and headed up the North Shore Line trail to the end of the service road - took the higher trail back good climbs and pace - let it roll on the way back a bit.

After work Pig farm trail run with HairDog and Brad. Good stuff - Short and no gloves - we are making progress here people. Pushed it on the way back. Had to dodge all the people playing frisbee golf though...

Early morning Eden loop. Cold... Cold.. Sun was shining but by the time I finished I couldn't feel my legs. Avg 8:01.

Early morning run down South Fork with Jamie and Hairdog. Ran with the HPL 020 and hand held. Felt good. Temps a little cool, but not freezing. A little head wind, but not to bad. Added on a little around Eden to hit 15. Watch was dead when I got to the start so, no times or splits. Took a little over 2 hours though.

Early morning tM-n-law - These dark mornings are a drag... Run was good threw in acouple 4X800 at 6:40 pace - just to make things interesting. Incline 1.0 for run.

North BSL trail run this morning... Headed out solo - a bit windy up to the service road - then it was about perfect weather. Trail in great shape. Out to the second bridge - upper trail on the way back. Hard to beat! Although my legs were more beat up from Sat/Mon then I expected...

Early morning BSH trail North of Rainbows (only 2 Mtn Bikers) other than that just me and big foot - after no one showed... Decided to take the high trail out and back... Saw a bunch of deer up on the top trail. Ah it's good to be alive.

Lunch time run with Lulu. Busted out the jogger stroller and away we went. Forgot how tough those things are to push uphill!! Good to get some miles in.

Well - sweet run with gdoc and HD. Decided to get some training in for the Ogden Marathon - so we went up to the start and ran back to my place. Cold cold.. but ok. Felt good throughout had the handheld with CarbPro to fuel - going to use this for the Buffalo 50k next sat. Pushed the pace the last two miles around 7 minute miles..Another great week in the books.

Awesome walk/Hike on the BSH trail south of Rainbows with the kiddos - 60 degree weather!!

Wanted to hit the BSH North after work, but the winds and rain came and I lost motivation. Hit the tM-n-law 'o doom to get the legs moving a bit. Will try the bench tomorrow... Where'd spring go!

After work trail run with Shane. Headed out on the BSH Trail north... Passed St. Joseph's girls cross country team out on the mtn... Probably my last big run until sat. might do something easy on Thurs or Fri...The Buffalo are getting closer!!

A couple of miles to loosen up for tomorrow..

First Ultra in the Books! Did the Antelope Island Buffalo 50K today! Longest consecutive running for me - eva. Here's the breakdown. Went into this with one goal break 6 hrs. I knew it was about a mile longer then a "official" 50K - I ran the 25K version last year which I loved. I was hoping to get close to 5:30 but would be happy with anything under 6!

Race started at 8:00 with temps in the mid 30's and some wind. So I opted for tights and a few layers on top. For Hydration and Fuel I just planned on using CarbPro mixed with my water and a Gu at every Aid station - This worked great. I took an endurolyte at the mid point - probably could have used anther around mile 21! Mile breakdown:

Miles 1- 3 Have an elevation gain of 680 ft. Started about mid pack felt good through these miles. Glad to have gloves and tights - wind was chilly.

Miles 4-5 Avg around 8:30's Still feeling good, but holding back a bit knowing I have a long way to go.

Mile 6 Climb to Elephant head aid station. Steep sucka. Took off the gloves and fleece jacket here.

Mile 7 Some Down hill 8 minute mile here

Miles 8-10 Switchback ally. Climb back up to Elephant head. 772 elevation gain.

Miles 11-16 Avg around a 9 minute mile down to the turn around aid station. Spent a few minutes at the station - switched hats and put the head phones and glasses on. Knowing I had to do the loop one more time!! Felt decent here - took an endurolyte.

Miles 17-19 Climb back up to the saddle trail. Had to dodge some horses here. Tough climb back up...

Mile 20-22 Felt decent through here - feeling the climb up elephant in my legs...

Saw G-Doc at the Aid station - he looked fresh as a summers day. He had a great race too! Took off two of my shirt layers and it felt good - to be running in short sleeves.

Mile 23  Needed downhill, but could only muster a 9 minute mile. Side started cramping up on me. Should’ a taken another endurolyte.

Miles 24-26 Another climb up switchback ally. Ended up walking more than I wanted to, due to the side cramp. Got passed by 5-6 people on this section.

At the Aid station I had a few oranges and took a little more time to regroup for the last 5 miles and get the side under control.

Miles 27-32 Knew 5:30 was outta reach, but wanted to get under 6 for shizzle. Legs started coming back a bit so I was letting them roll ( as much as you can at this point ). Shane was on the trail with about 2.5 left - so it was good to finish it out with him - last mile 8:29.

Long report - sorry! But I'm happy the race went as good as it did - despite the side problem. This was the furthest I've ever run!! Ya Buddy...

Met Jon after the race. He had a great race. Hope things keep rollin for him this year. Also - met Erika - she too had a great 25K! Trail FRBers... We'll need some new gear.

Distance: 32.08 Time 5:50:27 Elevation Gain: 4451 Loss: 4409 (Garmin)

Early morning tM'o-law. Wanted to get a few miles in to see how the legs would respond.Felt pretty good overall non real soreness from Sat. just fatigued a bit.Plus I've eaten way to much since the race, back to reality!

Early morning BSL Trail North of Rainbows with T-bone in the freaking SNOW. Trail in excellent cond. though. Scared up about a dozen deer an the climb up to the service road. Pretty cool. Legs feeling about normal... April tomorrow.

After work Eden 10k loop. Lot's 'o wind so was happy to avg 8:10 for the run. Leg's felt aight. Need to get back after it next week!!

Heard the wind roll'in all night and awoke to snow and wind... Thought spring was coming! Anywho saw the striders half runners running past my house and I was happy I was eating frosted flakes. It looked cold!

Guilted into a little afternoon run. Incline 1.0 1.50 miles at 6:40 felt pretty good.

Early morning snow storm - so sorry bros.. had to hit the tM'o doom'n laws. Incline 1.0. Sat out so it was a gruel fest! We need someone to remind the weather about global warming...

After work BSL trail run with Chad and Shane. Trail in great cond. Went north from Rainbows out and back. Finally some warmer weather!!

Early morning Eden 10K loop. A bit chilly, but felt good. Avg under 8's for the run.

After work BSH Trail run North from Rainbows. Can't beat starting a weekend off like that!

Yes beastly run around Pineview thie morning with Jamie, Gdoc, and HD. We added on a little extention up old Snowbasin road to give us 18 for the loop. A bit chilly, but overall great morning to be out and about.

After work tM'o HD run. Wanted to head outside - then the rain came and I got lazy... Run was tough - lame - boring... But it felt good. Legs a little tight from Sat.

Early morning BSH trail run North of Rainbows. The weather scared some people off so ended up going solo. Trail a little slushy in some spots, but weather great. No rain or snow. Took the canal road out to the end and then took the higher trail back. sWEeT!

After work BSLTrail North of Rainbows with Shane. Took mid trail out and Upper back. Looks like they are cutting in some new single track on the south side... Sweet. Legs felt good. Gettin Hot out...

A nice Coastal Trail run up from Rodeo beach up to the bunkers left over from WWII. Perfect day, no wind (which is amazing), great views... J-Dog, HD, and G-doc. xTERRA Redwood on Sun.

The xTERRA redwood 17k is a butt kicker... Total Ascent 3147 Descent 3127 (according to Mozzers garmin). Mile 8 has just over 1000 of that!! They tell you that it's a doozie, but it's a ReAL Doozie... Perfect temps. Flew out to San Fran with Gdoc and HD to hang with Mozzer in his hood and hit this trail run. It's part of the xterra Nor Cal Trail series. They did a nice job running the race and had it marked really well, well except for gdoc, but I'll let him blogo about that... Started off way to fast hit the first mile in just over 7 minutes. Which without a proper warmup is death in a race with so much technical elevation gain and loss in such a short distance. Another 1000 ft climb is between miles 4-5 - I started overheating a bit and getting lower back pain, so I backed way off.. This is where Mozzer caught me and never looked back... We all had a great race and would recommend this to anyone out this way...

Needed to get out and get a few miles this morning. Just took the black trail around Eden. Great temps - a bit of a wind - nothing crazy. Legs more hammered from the race Sun - then expected...

Early morning run around Pineview with a little add-on to hit 20. Avg 9:02 for the run. Left leg started buggin around mile 4-5. Weather a bit blustery and some serious headwind from the mouth of middle fork trail head to about snowcrest. Good run to have in the books. Pit stop at the Chev. Peace.

Couldn't resist heading out after work... Weather perfect!! Hit the North Arm trail. Trail in great shape. Knee felt pretty good throughout - so that's a good sign. Here's to a good week.. Avg 8:16

YIkES!! First trip up Malans with Booth. Started at 27th street and went up baby. Ran into a Rach and Mary, then Brian S., then a friend of Chads - then the fun began. Steep! I had over 1200ft that 2nd mile. Took me a bit to get into a groove lower back tight first mile+ then loosened up. Sweet view on top. Booth and I were treated to a EMO babe on the way down - don't see those everyday on the BST. At the 2nd bridge on the way back I headed up the grider (upper trail) to Waterfall canyon and then back to 27th. One thing - I need to get stronger on these steep mothas...

Ascent: 2788 Descent: 3011 Time 1:40 (includes talk breaks yadayada)

Early morning North Arm trail run out to wind surfer and back. Beautiful morn' for a run. Trail in perfect shape. Knee wimped out at the turn around got real tight and weak... Not Good!! - I guess malan's beat it up more then I thought. Probably should take it easy for a bit... we'll see if I can. Avg 9:01 augh.

Wanted to get some soggey trail miles in, plus I couldn't sit still - needed to test the knee out. Nothing longer until next week. North arm pretty muddy from all the rain - truned it around early. Knee pain 3-4. humm. Didn't get tight though - which was good. Kept it easy though.

After work North Arm with some Skyline ext. with HairDog. Perfect evening for a run. Knee a bit buggy but nothing to bad. Here's to a good week..

A troubling 2.12....

It was the Ragnar Snowcrest Jr. fund raiser today. I signed up a few weeks back to run it solo. With my recent IT band issues.. I thought it might be a good test for the marathon next week. Wanted to just keep a consistant pace over the 1 mile loop. Felt pretty good. Leg got tight off and on but nothing to crazy. Had a gu at mile 7 should'a had more in the tank though was tired toward the end. Nasty head wind for about .6 of the loop... So battled that 15 times. Good turn out - fun. Took 3rd out of the people doing it solo - so that was cool.

Time 2:08:04 Dist 15.08 Avg 8:29

Easy North arm from TH to Hwy and back with the hair dog. Leg felt aight...

Will - update race time and place spots - when they post the results. Time is off of my Garmin for now (which I forgot to stop at the finish)..

Marathon, marathon - today was pretty cool in that my four brothers ran the marathon today - 3 of them were 1st timers - They all hit their goal times so, that was very cool. The coolest part of the day actually. G-Doc, HD, Duke, and Fred.

As for my race - I've been battling IT band issues the last few weeks so, I knew it would be a suffer fest from the go. It began to ache almost immediately, but I tried to just ease back and get into a rhythm - wanted to break 3:40, but once I hit the downhill in the canyon I knew my leg wasn't going to let me run it out - so just maintained the pace. It's an odd sensation when one of your legs wants to burn it and the other is saying whoa... Any who - happy with the race and the time. Glad I decided to run - perfect day!!

Splits: 1st half: 8:24, 8:21, 8:14, 8:16, 8:17, 8:24, 8:11, 8:26, 8:44, 8:33, 8:37, 8:43, 8:37 2nd half: 8:40, 9:23, 8:55, 8:40, 8:39,  8:40, 8:23, 8:45, 8:49, 8:23, 8:45, 9:16, 8:56, (3:28) last bit...

Almost a great after work run. Parked at Rainbows and headed up the BSL South up to Taylors canyon and up to the Malans overlook and back. Right knee held up pretty good until some of the steep downhill and got progressively tighter. Going to see the doc on Monday - maybe he can sup me up to get through Squaw - then I can let it heal. Temps and trail sweet. Tried the new Cascadia 5's out - very nice.

Wanted to head outside, but rain, hail, snow... Hit the tM o' doom-n-laws. Knee not coming along like I wish. Getting it looked at on Monday.

After work BSL South from Rainbows up to the 2nd bridge in Taylor's canyon. Took it slow on the downs.

Went to see Shawn an Active Therapist last night. After a few minutes of assessing my mechanics he noticed my right hip was "way off" as he put it. Saying the knee issue is a result of the Hip being out a bit. So, started some treatment - he seemed pretty confident after a couple sessions I'd be rollin again. Hopefully! He told me to take it easy for a few days light running and cross training. So, hit the North Arm this morning. Beautiful morning. Knee and Hip sore from yesterday. Pain came and went...

Weak filled attmepted on the North Arm. Started out realized I didn't have my contacts, getting dark, belly full of chocolate chocolate donuts, knee bugg'n = .50

My goals for squaw = finish. Which is a bummer - hope I see some improvement this week in the knee.

North Arm after work just to see if I knew how to run. Knee still buggin.

Well - ready or not - squaw peak tomorrow. Went out on the north arm this morning to test run my leg. Felt decent, not anywhere near 100 percent - which is a major downer. Excited to go for it though.

Squaw Peak 50!! I can't believe I just did that... That should be the motto. This was my first attempt at a 50 miler and boy was it a doozie.

A crew of us from Eden (Shane - who ended up taking 3rd overall, Booth also a first timer, Dave - he's run 5-6 of these and his son Cam) headed down Friday night to enjoy john's pre-race dinner and race instructions. We decided to just camp at Nunns park and were lucky enough to get a site by the river - that place was noisy. After a toss filled night headed up to Vivian around 4:30 and was running down the trail to Bridal Veil falls before I knew it.

I've been battleing knee/IT band issues since April so, I was just hoping the pain would stay at a managable level. I would say it was at about a 5 for the entire run except for the steep down hill going into AS 9. It flared up to7-8 there. Took some advil and tried to push the pace to get under 13 hrs.

A shout out to all the Aid stations - they were awesome and very helpful. I do have to give props to AS 4 the potato's with salt were awesome. I took an endurolyte about every 40 minutes and a GU about every 40 too. Only drank water. Although I did have a couple sips of coke.Again great Aid station's - they make this possible.

My only real goal was to Finish (with the leg issue), then get under 13. Probably the only mistake I made was starting in a long sleeve shirt with an under armour shirt underneath it. I heated up pretty quick. I had a new shirt and drop bag at aid station 4 - so I sweatfested it until there. Dropped the gloves, shirts and started off down to aid station 5. Fell in with a great group moving down this section ran the entire way - did run out of water about a mile before the AS though... ugh. It's pretty much a meat grinder from AS 5 to 9. about 19 miles. The pavement road up to AS 6 was a heat fest luckily John was in his truck passing out creamies - I happily took one. At 6 I meet up with three of my bro's Fritz, Gdoc, and hair dog. Gdoc was planning on pacing me into the finish the other two were going to run until they decided to turn around. Fritz went up to AS 7 and Hair dog to AS 8. It was great having them there. Very impressed with them and grateful for G sticking with me - he pushed me up that freaking climb although I think we both had our mouths open when we thought we had peaked out and then saw the climb on our left. I ran out of water on the climb and finished off G's too. I knew it would be close to breaking 13 so, once we passed the snow mud sections - we pushed it about as hard as I could. At AS 10 I saw my wife and kids which was a nice surprise, them along with the cold towels were perfect. Although everyone said it's all down hill from here... Let me tell you that final pavement section - those rollers were mentally killing me. I was glad G man was there to help keep me focused. Finally saw the river and pushed it to the finish. Awesome experience.   

Biked 5 miles on the North Arm with Luke to get the blood moving in the legs again. Shockingly I feel pretty good overall.

Some sweet h2o skiing on Pineview with gman .. first of the year. Aughh nice. Mozzer shoulda been here.

After a week off I was hoping for some relief with my knee, but to no avail. It was hurting after a few steps and killing by half a mile. Might actually have to schedule something with a Dr. and see what's up...

Meet with the doc today. High hopes - we'll see. Got home and did about 40-5 minutes in the Booth pilates gym. Gotta start getting back in shape. Might try a small run tomorra.

Easy 5k around Eden. Perfect morning...First time in about 2 months when I woke up my knee didn't hurt. A miracle. No sharp pain on the run, but could feel it. Progress. Will take it slow for the next few weeks and slowly build back up - hopefully.

Another 5k around Eden. What an awesome morning to be out.... 94 today?? Knee feels like it's on the mend. xes.

Brrday shout out to bro 'G. Went out early with G and HD and for some h2o skiing on Pineview.. Then biked with G up from Art Nord to the saddle of the Cold Water overlook - tough hot climb (we were probably 30 ft from the overlook is the funny part, but had to get home already late). One of these days I will actually make it to the overlook.

Early morning Eden loop. Morning temps about perfect - no dog's trying to chase me, birds chirping, and metallica playing in the back ground... Knee feeling stronger...

Headed out the door and when Ac/Dc started up, I knew I was in for a good run. Decided to run the North Arm. 21:21 to the parking lot, 42:25 overall so, just under 8:30 avg. Knee felt stronger - Great morning...

Sweet North Arm with HD. Nothing crazy, but headwind both dir? Forgot the watch so, not sure on time, but right around 40-2 I'd guess. Happy Fourth!

Happy Fourth!! Went on a little mtn bike ride to on the North Arm to the Marina and back. ahhh..finally able to breath and relax a bit.

Pineview AM - North Arm mid day only could muster 3.30 started at the trail head just after a big bowl of cereal..Heat - knee acting up a bit so, cut it short... BoooYa!

Well..overall a great run. 1st mile I had two dog stops.. really starting to get irritated at dog owners who don't control their animals.. after the dog stops the rest of the run went pretty good.. 8:29, 7:56, 7:51, 7:56 with the last bit in 7:17 Avg right at 8:00 pace.

Knee acted better than yesterday, but still a bother.

After work heat run!! Went out to Pineview and back on the black trail. Good sweat! Avg 8:15 for the runno. ITBS felt as good as it's felt since April, so improvement..

Early morning run Eden loop 5k. Leg is feeling stronger... just need to ease back into it...nice and easy.

Eden 10k+ this morning. Sweet A. Felt good to get a few more miles.. Sad what a month of eating cookies and little running will do to you.. Leg felt avg.. Should'a been on the lake this morning though... Jagar Bomb?

Early morning out'n'back to Pineview.  Perfect temps supposed to be a cooker of a week though. Here's hope'n. 8:20 avg. leg was all over the map.

Early morning 4.08 Ran to Pineview and back... Cool moment of the run - starteled a red fox a few feet away from me - I think it was chasing vols or something. 2 miles under 8. Avg 8:03 for the run. I think those jedi mind tricks are working...

After work sweat-fest!! Ran from my place to HairDog's pool. Probably was right around 98 degrees. Felt pretty good - considering I've been living on Mt. Dew and bratwurst for the last few days down in Powell!! Back to reality....

Sweet AM run! Took the Out-n-back to Pineview with the Island loop. Knee-leg felt great. I'd give it a 0-1 on the buggy scale!!Ya baby. Nice-n-Easy.Still a sweat-fest, but nice to beat the sun...Peace.

Early morning run.. Felt the need, the need for a good run! Decided to hit 8 so, did the out-n-back to the Dunns. Hit first 4 miles at just over 8:10 avg and was feeling aight, so hit 7:52, 7:46, 7:44 and 7:23 on the way back. Leg/knee felt pretty solid - so looks like Ice Cream tonight...

2 dog run... Got out semi early...not early enough though first dog encounter at mile 1. After I got rid of that one... second dog at mile 3.5 This one I couldn't get rid of until its owner came strolling by on her bike with no leash, apparently it had been stalking people all moring, but she seemed bent on getting fido his morning run... So, about 5 minutes later I heard this clanking from behind me - I turned around and there's dog number 2 coming straight at me..augh, luckily though this time it just wanted to run with me, so I turned around and headed back to girl on bike, but as soon as the dog saw her he went straight into the road - pretty soon cars are slamming on their brakes honking, so ironically I'm out in the freaking road trying to save this dog that 10 minutes earlier was trying to rip my leg off... and some people say I don't have a soft side...

Run was good though...

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..

Headed out early with HD for a sweet Wheelers Canyon up East fork to GreenPond traverse over to Ice Box and back down. A bit chilly out, but when you start hitting those hills you tend to heat up!! Left knee was a little flakey, but not to bad... Saw a few deer a huge hawk that almost dive bombed me.. good times.

Perfect morning for a run!! Headed out with Jamie, Gdoc, and Hair dog for a big STGM training run. Decided to head out from my place around Pineview and Up Trappers and UP to Snowbasin. Once you finally hit the old parking lot you get some needed descent! until the climb at Art Nord. We had parked a car at the bottom of the old road. Good training for STGM because by the time you hit the downhill your legs are already cooked from the 2300 feet you just climbed. Good stuff. Got hot towards the end... Felt good with the effort though. Leg felt - aight. Peace N. I had the total vert at 2781....

Well...sorta nice run this morning. Started out with HD on a rainey wheelers trail - up Ice box, up green pond trail to East Fork and down. Perfect temps, although I felt way fatigued still from Saturdays run...plus my left knee started crampin my style a little.

Sweet evening run with my friend John! He's running in the Wasatch 100!! I "paced" him from Lamb's canyon to UpperBigWater (top of Millcreek canyon). Really pretty section. Nice tough climb from the aid station at lambs to the summit before you drop down into milcreek canyon. Then up the paved road to Upper millcreek trailhead...100..hum...someday maybe...

Nice morning run... Did the Out to Pineview with the island loop added on. Avg 7:56 - didn't feel to labored which is a good sign. Right knee was between a 1-3 on the makenmemad scale. Air was crisp - also 5 dog passings with no attacks - progress!

Early morning loop around Eden. Walked down the driveway and there was Booth starting his run, so it was nice to run together - it's been a few months...Good pace - knee was about a 1-2 on the pissingmeoff scale, so improvement.

Sweet A' morning run with the HairDogus. Decided to tack a bit onto our Wheelers loop so, we went up wheelers/east fork/across green pond traverse/ then up maples trail to trail head and then back down via maples/icebox/wheelers... Perfect morning for a run, a bit chilly, but aight. Knee felt as good as it's felt in a while so, I'll take it...Peace.

Had the vert at 2974..

Perfect morning run with JLo. We did the reverse middle fork loop (up the dirt road). Temps a bit chilly in the shade, but just about right. Good to get some more longish miles in..Avg pace was 9:30ish so, nothing to serious.

Needed to get out for a run! Did a quick out-n-back to Pineview. Felt good to spin the legs - left knee felt aight. Splits7:39, 7:29, 7:28, 7:36 Avg pace 7:33.. Deciding on xTERRA this sat with STGM next week... prob will do both.. yeahaw.

Little eve burner around Eden. Alex rode her bike while I tried to keep up!

so, decided I'd run the xTERRA 21k this morning. Super race! Tough, but THE perfect day/morning for it. I knew going in I'd like to maintain an 80% ish effort during the run with St. George 26.2 next week. So, Yukon dropped Chad and I off about 15 minutes before the race started at the Port ramp on Pineview (love local races). Good crowd good energy - ready to roll. Since I wasn't trying to kill it I decided to run with my nathan pack..Next year will probably drop the pack and run with a hand held if anything... Anywho - They fire this huge cannon and we were off - The first 1.5 miles are on the highway getting us to Wheelers canyon - Just tried to find a good groove up to East fork - a little before hitting east fork/greenpond I ran into a guy who was cursing and sputtering - with no real goal other than to have a sweet time - I told him to stick on me and I ended up pulling him the rest of the way - it was pretty cool to help him get to the finish!! He cursed and asked about miles the rest of the way - pretty funny really. Good times - definitely will do this NEXT year!

Splits: 8:11, 7:47, 10:25, 10:49, 11:01, 9:56, 12:04, 8:14, 10:25, 12:04, 11:02, 9:05 last bit...

Vert 3,050 ya baby...

Early morning miles with HD around Eden. Just looking to spin the legs a bit before Sat!! Augh, I'm not ready, but what the heck!! Bring it on!! After the race A double double animal style!! gotta enjoy the little things in life......

Ugh...'bout the only thing I have to say about this race.

I knew my training had been seriously lacking in the speed, distance, and consistency catagories..So, I was pretty sure my only goal going into this would be to try and break 4 hrs. Nursing two ITBS injuries didn't bring much to the table either... Ok - now that I set up some positive race mojo here's the breakdown (literaly)..haha.

Got to the start after a nauseous filled bus ride with HD G'doc and Jamie. I knew I was going to be in trouble when we stepped off the bus and the first thing I hear is -- "it's the warmest start temp ever - in 34 years".. seriously...ugh.

Stomach never quite settled down and with the lines a mile long for the Porto's.. I slunked off into the dark..

The race started and I knew I was in for it! Ran the first 1-1.5 miles with Jamie and then tried to get into a rythem, but I was already sweating like a hog before christmas. I bounced around between 8:15 - 9:30's for the first half, but never really found the groove I was hoping to. I had to hit a porto at mile 13 and never quite recovered from this point. Saw G' pass me about here too - he stalked off up the road with his new Kinvara red soles klip klop klip klop He got a PR - sweet...

As I started to feel the heat bearing down on me I started drinking way to much "warm" water and gatorade at the aid's because I knew I was starting to dehydrate. When I hit mile 25 and saw that I was around 3:57-8 I knew I wasn't going to keep the under 4 hr streak alive, so I pretty much walked the last mile. Almost 30 minutes slower than last year!!!! How weak is that..

Anyways - always a good time, but definitely paid for not prepping right!!! After the race I gave back all the gaterade I had drank along the way - sorry peeps...it took me about 3-4hrs to start to feel normal again from the dehydration...

The breakdown 'o doom: 8:56, 8:53, 8:32, 8:28, 8:17, 8:30, 8:04, 9:28 (Vejo), 9:03, 8:53, 8:57, 8:57, 8:23, 10:52 (port'o doom), 8:16, 8:47, 8:26, 9:50 (Wheels fallin off), 11:07, 11:01, 8:52, 11:23, 11:01 (talking to myself at this point), 8:54 (couldn't walk to many people..haha), 10:14, 12:34 (afraid and alone...), not sure last two didn't stop the watch..

Good times..

Did some Mtn Biking up the coldwater trail from Snowbasin. Got pretty dark before I made it to the saddle so, I turned it around...Legs feeling aight - tired, but no real pain...

A sweet a' columbus day run. After laying 18 pallets of sod on Sat. My hammies, inside leg, and back muscles were screaming - in fact they hurt worse yesterday and today than after the 26.2! So,, missed Rock's adventure hope it was a good one!! Decided to start from the N.A. trail head and head off based on how I felt - first run since the STGM. Got to Wind surfer and was feeling aight legs tight tight though - went on Skyline just over a mile and then turned it around. Body felt wasted, but running felt awesome - perfect temps, trail, and tunes...

After work climbing session with the HairDog.. tough one!