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

Spectacular run to start off 2012!! Bro G' talked me into heading down south to tackle the beast loop known as Grandeur. We parked at some TH and started up and up.. The trail pretty much looked like this for the first 2.25 miles to the summit.

We passed a bunch of hikers and hit the summit

Unbelievably nice weather out - Perfect actually.. The 8 plus miles down the backside and along Pipeline to Rattlesnake were also excellent! Down the canyon road and along wasatch to the car was a grinder... Quads hammersauced from Saturdays run already.

Sweet one to have in the books - loved it. Thanks - G'.

Garmin had the vert at 4,093

Early morning at the Gym. Hit the tM for a mile warm up then Spin o' PAin. Good to let the legs roll a bit after the last few runs. Two more on the Cheese Wheel after. Good Sweat fest.

Warm up on track for 1.5 then hit 1hr BoOt caMp. Grinder this AM.

After work BST run with a whole group of people.. Decided to jump in on a local trail running clubs run (Aric, BJ, Jim, Harrison, Brin, Sherri, Shawn, Eric, I'm forgetting a few in there somewhere). Headed north from Rainbows everyone kinda did there own thing heading up the grinder to the canal road - we all just kinda moved across the upper trail to the bridges and looped back.. Good times. Will hit these runs when I can... Awesome sunset - ALSO January 5th and running in Shorts....doesn't get much betta!

Vert 1400 ish

Early AM gym time.. Decided to just get a roller in - literally, Cheese wheel. Nothing to serious - Avg around 8:10 prob.

A quiet little run on the wheel o' life.

Decided to hit Runners BooT Camp this AM. Warmed up on the track - then hit Boot camp for an hour. It was a grinder with military sprints, horse pulls, lunge laps, etc., Then hit the tM 'o pain for a some miles after.. Peace.

Warmed up for a mile - the hit the SPin class for an hR. It was a good sweat-fest. Grab that beat.. Then hit the TM of paiN for a little over 3 avg just under 8's... Good beat down today.

Two mile warm up on the mill o' pain - then hit Boot CAmp. A serious beat down today. All I had left in the tank was a mile on the cheese wheel after... JelloSauce.

Whimped out, head bowed, shoulders hunched, cold induced run at the gYm after work. Should'a hit them trails, but would'a could'a should'a.. Good push but uneventful hour on the mill o' life. Gym was hopp'n tonight..  I would guess 2-3 X's as many people as AM sessions. Better Luck tomorrow...

Alright alright.. Decided I better get out under the blue dome today!! Met up with the running group I tagged along with the other day at the 22nd st trail head ( about 12 of us ) started heading south on the upper trail up Bues all the way to the bridge in Bues canyon. Crusied back to the 22st trail head and lost some layers downed a shot and ran to rainbows and turned around back to 22nd. Awesome temps, great group to run with - nice blue dome session.

Vert 2600

Boo-ya. Running on the tM o' Doom II.

One Mile on the mill then hit SpiN o' Pain for an HR. Awesome stuff. Leg grinder today. Then a couple more out on the wheel o' life. Snow might be on its way..

A couple miles on the mill to get the body moving. Then hit Boot Camp for an 1hr - then a couple more on the cheEse wheEl. A good beat down will be in pain tomorrow...

After work slosh avoided run at the gYm on the milL. Felt aight - although it was super hot in there probably due to all the BeefBots in there.. Peace - Yo.

Weather induced ChEese wHeel comma. Nice push. Where did spring go?

Token 5k.. BuzzSaw today...

Early morning Runner's BoOT CAmp - good grinder today. Some tM miles after... Ate way to much over the weekend!

A couple miles on the mill to get the blood moving then hit 1 hR of sPin o' Pain. Great session today. Then three more on the cheese wheel.

A couple miles on the mill - then hR BooT CamP - good grinder - finished with a few more on the wheel of life. BOO-ya.

After work mill-fest at the gYm. I know, I know.. Was hoping to get out under the Blue Dome, but weather and Jaw pain prevented it.. so, ran and then sat in the Steam Room until I almost passed out.. Nice.

Early mil time at the gyM. Must break free - tomorrow. It's like my kryptonite!!! Felt eZ throughout, so that's a good sign. YoO.

Finally HIT the Blue Dome!!

Decided to head out in the 5 degree weather for a good road beat down. All the trails around here have turned into a River of ICE so, thought this would be the smartest thing to do. Started off towards Hunstville - picked up HD at the end of 7424 E and we cruised it around Pineview and up to the top of Trappers where the turn to Basin is. Felt great during the climb up trappers didn't have to shut it down once, so I'll take that. Once at the top turned it around and headed back to pick up HD - shared a Honey Stinger Waffle with him - these may just be my new favorite trail snack.. Cold, very cold, but AWESOME.

The Blue Dome:

Here's a pic of some of the Flood/Freezing around Ogden Valley:

Vert: 2200

bACK to the GRINd. Track - Runners Boot Camp 'o laughs, tears, and sweat. Some more trackage after...

AM - 1 mile on the mill before an Hr of Some Serious Spin aka RPM...

PM - Sweet evn cruise with a bunch of H.U.M.R.s. Headed North from Rainbows on the BST took the upper trail out to the canal road and turned it around - near perfect night out - weather about right trail a little Muddy and Icy in places, We were moving a long the trail when I hear a freak'n running machine aka Bryce coming up behind me... You are in top form My friend - U freeze on that climb out of Rainbows..

Vert 1600

February it's all heaRTs and FlowERs.. Warmup on the miLl and the hit Boot CAmp for an HR - that's it folks. Legs were spent.

Awesome cruise on the BST north from Rainbows. Met up with HD after work for an eZ 6. Ran into a bunch of HUMRs including Bryce who was motoring.. and who is HD's training masta. Perfect eve sunset.

Vert 1300

Early gYm-fest with the hoard. Found me a nice cheese wheel in the corner and threw the headphones on and started to ruN. Good HR on the MAchine I suppose. RedHot so close it's almost burning...

Schedule schedules..why.. Hit the trails when I could today. Got about half of what I needed/wanted to get, but sometimes that's how it breaksdown.

Got to rainbows and met up with Shane who was a few hrs into his run - we headed north on the BST upper trail over to the Polk turn around and back. I grabbed my spikes here and headed South on the BST - the trail was totally wind blown over so it was a river of ice. Glad I had the spikes made it up to Taylor Canyon and the turned it around..

Yippie-Ki-A...

Vert 2150

Early morning gyM-fesT  - warmed up on the mill for a bit then hit the hR runners boOt caMp. Good Grinder today - lot's o' partner band pulls - or horse pulls as I like to call them... Then tM o' doom for some more just for fun. Last week before redHot.. and I feel like JeLLoSaucE...

JeLLoSaUCe Round II

Early Gym Time this AM. A couple mile warmup on the tM 'o Pain - then an HR of 'black light' SPin. Great session. A couple more miles on the CheeseWheel After.. Let the good times roll..

Sweet afterWork cruise on the BST with gDoc and HD. Met at Planet rainbow and headed North on the upper trail to the top loop and headed it back. Sweet run with the Bro's.

Vert: 1400

Early gYm time. Good cruise on the milL. tIk tOk..

Ok..ok. so, I've driven like 1,500+ miles over the last 5 days haven't run a mile, probably walked like 50 miles, but did manage to consume A Lot of SeaSide Donuts in NewpOrt.. Oh man - I'm going to be lucky to roll across the finish line SaT..

Brutal, PainFul, awesome, did I say a butt kicker of a race!

Headed down to Moab with Bryce, Shane, and Cory T to run the Moab Red Hot 55K. Couldn't have asked for better race conditions - temps were around 30 degrees at the start so, I opted to start the race in shorts and a long sleeve.. Put a short sleeve in a drop bag for mile 17. Worked great. Weather was awesome all day! My last hour out on the course it got a bit hot, but overall no complaints. I was really anxious for this race knowing my training was lacking in distance and long runs, but felt I had a comfortable base, so why not just go for it..

Race Details,

I knew going into the race my fitness level would take me about 1/2 the way and then the suffer fest would begin and that's basically how it played out. My first 18 miles felt great. I hit the 18 mile mark in just over 2:45 so about a 9:10 avg. Then you hit a couple mile climb straight up the slickrock to the fourth aid station - I bonKo'd big time about half way up the climb.. Made it up to the Aid - took a shot of Coke and between miles 22-28 I was basically trying to recover and I think I lost about an hour here.. Doing those dang up's and down's traversing the slick rocks.. unbelievable views though - sun shinning, LaSalle snow capped mtns in the back ground, and canyon walls falling away from you.. I wish I could've enjoyed the views more.

Made it to aid station 5 at about mile 28 - started feeling betta and was able to run most of the way into the finish. Def would like to hit this one again being better prepared. Bryce dominated as usual, Shane had a rock'n race, and Cory T did great too. Fun to be down there and get to know more of this crazy ultra community better.

Garmin had it at vert: 5,611 and descent 6,154

Avg Pace 11:58

Back to the grind.. Decided to test the legs out at Boot Camp.. Did relatively well.. Then 1 miles slow on the track... Peace.

Early cHeEse WhEeL time at the gYm this AM. Wanted to turn the legs a bit - felt pretty good. Didn't take the pace under 8:30's. Tried to do some core work after - tried being the key word there. Hoping to hit some sort of trail tomorrow...

Nice cruise around Middle Fork with HairDogus.. Nice to get some fresh air even if the wind was blowing like crazy. Looking to ramp it back up next week.. Things seem to be in good order. Peace.

Decided to get the week roll'n.. Ate WAY to much over the last week, so time to BURN baby. Headed down to the old standby - Runner B Camp. Great beat down - legs/core will be a feelin this one. Up on the track after for some laps o' pain...

More later...Maybe.

Hey Yo.. wasabi? Early gyM Time. Warmed up for a couple miles on the mill and then hit SpIn for an hR. Good times for shizzle. Needed more of the MagiK heal'n balm...

More later..

Sun came out and the trail was calling... So, supermaned telephone boothed it at work and hit BoSho North from Rainbows.. With the schedule tonight only able to hit the upper trail out to the first bird house and then had to turn it around.. PERFECT night out on the bench...

Vert 1000

Happy LEAP day! What am I going to do with this extra day... Funny I think it should be treated as a HOLIDAY.

AM - Two milE warm-up on the cheeseWHEel and then Boot CAMP - military style.

PM - ....

What.. the biggest storm of the year and it's MARCH. Slunked down to the Gym this AM. Good grinder on the Tm 'o Doom.

50 by Monday though...

SNow keeps on dropping so, headed back to the gYm for another mill-o-thon. Should be on the slopes in fresh powder...

Home Circuit.. Nothing to write home about.. Mixed in some planks, kettle bell, etc.. Good week - will try and keep building..

Peace.

Early gYm time to try and ward off the over eating of the weekend... Warm up on the rollers and then 1 hr runners Boot Camp - excellent burn. Then a few more on the cheeSe wheeL. 57 today.. need to hit the trails..

Early Spin in the black lights at the Gym. A couple mile warm-up then the disco... Was hoping to get out after work, but the gail force winds have sidelined me..Augh..

Was up so, decided to head down to Boot Camp! Warmed up on the mill for a couple and then had one of the best beat downs since I've been going there... I'm still trying to catch my breath and recover! In between all the drills she had us doing reps of clean and jerks and sleds... I feel like a sack'o jello.

PM... need to hit trails.. please.

Able to hit some sweet trail after work. Headed north from Rainbows took the upper trail out to the loop right above the canal road. A few bikers and runs out and about... Felt awesome, but legs a bit heavy from the AM beat down.

Vert 1400

Ah.. The Blue Dome. Was headed to Rainbows after work when I got a call from Shane saying he was headed there too, so headed out North on the BST. On the first big climb I noticed some mtn bikers had about a half mile head start so, the game was on. I knew I had about a mile and a half to catch them since it's all uphill (for the most part) - past two of them just past mile 1 and caught the lead guy around 1.5 - Sweet. I finally tracked Shane down around mile 4.

On the way back we ran into a whole crew of HUMR's..

Great night!

Vert 1500

Awesome morn run with J and HairDog. Decided I needed a little pavement work, so headed out for the middle fork loop, met up with HD around mile 3, he did the loop with us and then headed back. We decided to throw in the Cemetery loop at the end - was hoping for a little more milage, but a good solid run.

Peace.

Early GyM time. Evening a bust, so headed down to the Runner Boot Camp! Warmed up on the cheese Wheel and then hit class for an hr.. Back to the mill for a few more to finish it off. Great work out toDAY. Core/Lunge fest seemed to be the serving of the day. Here's to a SwEEt weeK.

After work BST with HD. Sweet run. Met up at Rainbows and headed North. Decided to try out the new climb at mile two. This old jeep trail weaves up another 600 ft or so in about a mile so, a good little add-on. Ran into Shane on the way down - ran with him out to the Polk jump off and turned it around. On the way back ran into Cory, Bryce and a whole herd of other people.. The trails are alive..... Great run.

Vert 2040

Augh.. Tough mudder this AM. Hit the cheeseWheel for a few then decided to hit Boot Camp.. Good grinder today. Legs felt aight - need a shot of JW though...

No dice this Ev'n so, had to hit the Cheese Factory and hop on the wheels of life. Nothing crazy.. Good 10k.

Well - the week of the buffalo or ta'tonka as some might say.. Snow today 70 by Saturday - insane weather right now..

Runners Boot Camp - Good grinder today. Wheels of life after..

After work cruise on the BST with a whole herd of HUMRs. A lot of the group is doing the 50 miler on Sat., so, I felt like a whimp, but watcha goin do.. Other than I'll be sipp'n a cold one waiting for them to finish... Took it easy out to the first birdhouse (2.5 miles) and turned it around. Felt Good...

Vert 1000

EaZ cruise around Eden short loop with J. Just keep'n the legs roll'n for the Buffalo..

Well...

I went into this race feeling about as good or better than I've felt in the last few years so, I was hoping to beat my PR of 2:25:10. I also had a goal of keeping the brothers at Bay. Pretty cool that 3 of my Brohiems were in the race today. The fourth got hammersauced and couldn't make it.

Race..

So the race this year is about .50 mile longer than in years past with the move to the Start/Finish area. No big whoop. Started off great first two-three mile climb up to the saddle felt good right where I wanted them 9:17 10:30 9:05 once we hit the traverse across the top to the climb at lone tree I was with a group that was crusin along 8:06 7:59 the mile up to elephant head aid station 10:28.. This is where it kind'a started falling apart.. I turned around almost to the top of lone tree climb and GDOC was about 15 ft behind me...Seriously!

Not gonna lie - sucked some of the juice out of me, but was happy he was having a great run so far.. We both blew through the Aid station and he took off down the gully 7:07 mile here for me. I took a Gel at the bottom of the swithbacks and a S-Cap.. this was the start of my downfall.. Once we hit the switches G' had gotten in the group in front of me. There were about 10 people in my group - about 6 horses were trying to make their way up the switches so, we played who's gonna stay in front for the next THREE miles... Very annoying! 10:16 12:05 10:41 finally on the last straight away before hitting the Aid station the horses pulled off on some side trail.. They were cutting in between our group, we were running between them all in all it made for a weaksauce climb! And to top if off about a .25 mile from the Aid station I could tell the Gel and Cap weren't gonna stay down..AUGH.

Mile 11 11:00 lost a few minutes here to YAK three times.. Once the stomach was empty I felt a lot better and was able to start moving again, but as some (most) of you know once you YAK you feel pretty wasted and I only had 5.5 miles to go. The worst part was knowing any run at trying to catch G' was over. 

Miles 12-16.5 10:10, 11:03, 8:49, 10:10, 9:50, 5:17.. Was able to keep the legs moving which was good, but energy was dropping and I was afraid to take anything so, I need to figure this nutrition thing out!! Great time though!! All props to the Brothers and G' for a studly performance..

Had the vert at 2277 descent 2263

Avg 9:46

PS sorry Lulu... our paths will cross..

Warmed up for Spin or RPM (whatev'a they B calling it these days) for a mile on the Wheel. Things felt great.. Class was tough, but a good push. Sweat'n like a foo' in there.

Yo.. Wasabi? Warmed up on the rollers for a couple then hit the Boot Camp o' Pain and sweat bomb's for an Hour. Feeling pretty good - Time for the trails again though...

Peace.

Ah.. Sweet Cruise on the R-scape loop on the BST with a bunch of other T runners. Nice trail after a little night rain and a awesome sunrise - hard to beat.

Vert around 800  - 1,000 need to verify.

Awesome morning cruise around O'valley with J. We ended up basically running the Middle Fork loop and Island Loop with a bunch of add-ons. She dropped off at aroung mile 13 - so I ran over to Snowcrest and tried to do some loops on the track over there.. Augh.. Then headed home. Sweet temps, awesome views and felt good through-out!

Peace.

Vert 1500

Headed to gYM since the day was supposedly going to be weaksauce, but it looks like the birds are chirping to me.. Tm and some track and an 1hr of runnerS Boot camP.

Hello APRIL... go RSL...

A couple mile warmup on the wheel of life and then a serious SPIN class. Great roller session today. Another couple miles on the cheese wheel after class. Then cooled down in the steam room..

Peace.

Spectacular after work run on the BST south from rainbows. Decided to get some miles in Bryce's wheelhouse o' Pain. Headed South from Rainbows up to the upper trail and then decided to try Taylor Canyon out - made it up to the Malan's overlook. Climbs felt good was getting a little over heated, but what'cha go'in do...

Vert 1650

Early morning R-scape loop on the BST. Met up with a couple trailers and we hit it. Keep a nice pace up to the overlook about mile 3.4 and high spot of the loop. Perfect temps and trail conditions.

Happy April 5th! COme on Zion permits.... RSL.. ole ole OOOle.

Was back and forth with signing up for the striders half this morning.. decided I'd just head out for a 13.1 of my own. So, J and I basically ended up doing about the same loop as last week minus some add-ons... Felt good, although my arms and hands are just starting to un-thaw..

Was able to meet up with the infamous Gdoc and hit a sweet afternoon trail run! Met up at Rainbows and decided to head up Indian.. Forgot how big a climb that is when you start from Rainbows.. It's a grinder!!

As I got to the first big switch back I missed the turn and kept going straight..needless to say as the "game" trail ended we had to cross country back up to the trail.. good times. We hit the Shelter shed and had to turn it around.. Trail is perfect right now. A bit overgrown and winter blown in some places, but a some of the trails up there are just AWESOME.

Vert 2500ish

Well... mile warm up on the cheese wheel, then hit SPin CLass - it just felt like it was time to grab that beat... Then a few more miles on the tM o' doom.

 Sketchy weather, but made it out to the r-scape loop on BST this AM.  Met up with 3 other trailers and we hit the muddy trail.. Actually the rain let up and the trail was about perfect except for a few spots... Great morning!!

Seriously.. woke up to around 2-3 inches of SNOW!! Whaaaat? So, headed down to the factory and jumped on a CheeseWheel. Started out around 8:24 pace and ended around 6:40 I think. Felt good and relaxed - been a while since I had an hour on the mill... Can't say I missed it all that much, but let the good times roLL.

Avg 7:50ish

Well.. Headwind, crosswind, and a tiny tailwind.. Early morning soccer game down off of 90th south..Gdocdus ran down to the game from his nest. Got home and got motivated so, decided to do a quick out-n-back in the wind-fest. Felt harder than it should'a forShizzle.

Avg 8:24

Warmup on the track for a couple.. then 1hr of Runner Boot CAMP. Tough class this AM. Had us doing pyramid workout... on the track. Good times. Followed by a bit of a cool down.. GO BOSTON 26.2ers..

A couple mile warmup on the cheeseWheel... Then hit SPin for a 90 minute kill-fest. Great class this AM. Was finished after...Rain rain come again another day..

Another drizzley morning out on the r-scape loop on the BST. We had about 8 people show up for the run this AM. Which is pretty cool. Rain let up, trail about as good as it can be after a couple days of rain, sweet!

Vert 800ish

Southern Scorcher-fest, mind melting, leg beating, sweet-trail kinda run. Headed down with Gdoc and HairDog, to get some needed R&R. Primary reason for trip was to run the Hurricane Rim, Jem and Goulds Rim trail loop. An added bonus was going down on Friday and hitting Yankee Doodle Slot canyon! Ya 100 ft drop right off the bat gets things rolling along nicely.

Run was tough, HOT, and long, but Awesome. Trail make-up actually reminded me a lot of the BST. We ran into a bunch of MTN bikers.. One old HAG yelled at us because we were running and not biking and how dangerous that was... According to offical sources:

• Bikers yield to hikers (Trail Runners) and horses
• Hikers yield to Horses

So, booYA grumpy mtn biker Lady... Actually she was the only shank out of the couple dozen bikers we encountered...

Got some great GoPro of the slot and run.. If I find time - I'll try and doing something with the footage!

My garmin had the Vert just over 3200.

Lunch time cruiser in the heat wave on the trusty Pig Farm trail. Lot's o' people on the trail - legs felt a bit heavy first three out - felt pretty good on the way back.

Peace.

Awesome early AM North Arm run with the Goat. Trail is in perfect shape right now! Spooked up a moose towards the middle of the run. Good times.

Another Sweet morning on the trail... Hit whats becoming the weekly R-Scape loop run. Another 8 trailers showed up so, good times. Perfect weather except for the nice heavy headwind on the upper trail heading south. Good push today. Leg's still feeling effects from last weekend, but feeling good.

I dedicated this run to all your former free time bro GDOC.

Peace...

Well I actually enjoyed my road run this afternoon! Got a late start, but wanted to hit anything in DD's so, opted for a cruise around Middle Fork loop with some add-ons to hit 12. Weather perfect, felt good energy throughout and the tunes were roll'n..

Not sure if I'm ready for 26.2 on the road, but we'll find out in a few weeks. Plan is to get another long roadie in next week and then drink as much Diet Mtn Dew as possible for May 19th...

Peace.

Awesome drizzly morning loop around Eden. Wanted more, but I'll take what I can get...

Lunch time cruise on the Pig Farm.. Made it down to the first bridge and they had it blocked off, so had to cut through a neighborhood to bypass the closed off section. Good times. I need to do more of these lunch time runs.. Nice way to breakup the day!

Awesome cruise on the BST started top of 32nd.. looped up to Taylor and headed North to the canyon overlook - then took the grinder South up the upper trail to Bues and then dropped back down and around to Mt. Ogden Park. So a heavily modified R-scape loop... Good times. Weather was perFECT.

Much needed therepy session on the Pavement with Gdoc! Talked him into a cruiser around Pineview from my place. Beautiful morning - lake was looking like we needed to be on there carving it up though! Felt good for the most part we kept the pace slow and painfree. O town here we come... yO!

Early AM cruise on the North Arm trail. Beautiful out..

Nice-n-Easy.. Another great early AM run on trail by Pineview.

Early morning BST cruise R-Scape version. Seven trailers in the crew. Beautiful morning out - trail in great condition. Birds chirping..

Afternoon North Arm... Had to be down in Saratoga Springs early this AM for soccer, so settled for the Heat and Wind-fest on the North Arm Trail. Noticed a car in the parking lot that had a huge Boxing is for Girls decal on both sides - Ran into a couple of Girl Boxers about a mile down the trail.. I thought they might beat me down..They looked tough!

O' town 26.2 week.. Definitely not ready, but Oh well. Trusty ol Pineview out-n-back this AM. Sweet Morning out..

Ogden 26.2

What a great day for the Marathon! About perfect weather. A little sketchy at trying to get up to the start though. As valley residents, doesn't make a lot of sense that we would drive down to Ogden to catch the 5:00 AM buses to drive back up to the start. So, we usually talk someone into driving us up to the start... When we approached the road to turn up South Fork - the Police had it all Blocked off.. we had to drive down and to another side enterance and take some back roads, move some barricades to finally get back on the Highway!! Made it up to the start about 15-20 minutes before start time - sweet!!

Had a few goals going into the race - first DO NOT BLOW UP! which meant stay in the 8:30 - 9:00 minute pace for me, since my lack of speed work and road work could prove costly at a more intense pace. Two: Try and beat as many of my bro's as possible (3 were running) and also beat a guy from work who has been doing great preping for his first 26.2. Third redeem my run from last year - major melt down. Fourth NO walking bewtween aid stations. Fifth Just have a great time.

Race Breakdown: Held myself in check as the splits below will show - felt great for the entire run except for some quad pounding numbness that started setting in around mile 21-22. Ended up taking 2 gu's and a bite or two of the cliff bars they had out at the aid stations. Never ended up taking any power aid - stayed with water and that seemed to be a good choice - never had any stomach issues. Gdoc and I ran together for about the first half then I started pulling away from him trying to catch Brother Joshy. I never did catch him or see him. He ended up coming in 3:47:55 so just a minute+ in front of me - dang! Hair Dog finished a few after Gdoc. Good showing for a bunch of rookies.

I was able to accomplish all my other goals - so, I'm counting this as a great race. Shout out to all those who ran out there today - Great job!!

Splits: 8:44 8:44 8:35 8:35 8:25 8:38 8:37 8:33 8:58 8:36 8:58 8:40 8:48

           8:56 9:07 8:41 8:30 8:31 8:37 8:39 8:19 8:34 8:20 9:03 9:18 9:03 2.38 (.30 mile)

First 13:     1:52:51

Second 13: 1:53:23

Only 32 seconds diff. Avg pace 8:43

Yeah buddy.. back on the trails again. First post O'Town 26.2 run. Was tempted to get out yesterday, but kept it at bay until this AM. Met up with a couple R'scapers and did the loop on the BST. Kept the legs moving on all the ups and downs. Felt really good actually! Beautiful Morning out on the Mtns.

Vert 1000

Sweet early morning run up Wheelers/ Ice Box/ Connector over to Art Nord and back - with the 'doc. Wheelers and Ice are super sweet, but the rain turned the connector trail into a pile of MUD. Beautiful morn and terrain.

Peace!

Early AM 90 min spin session. Really really nice burner today!

Uber sweet trails this AM. Hit the R-scape BST loop solo.

Vert 1000

Early AM cruiser with J'. Did a version of the Eden Loop. Great morn - legs felt wasted from the last four days trapsing around Zion's national park. Me and a couple of the bro's decided to hit some sweet slot canyons down there. Will post some pics soooon...

Sweet early Eden loop. OV perfect after a night of rain...

Some pics from ZionS

View From Camp Site.. Pretty sweet

Last rappel out of Pine Creek Canyon..

In the Subway..

Last 2nd to last rappel out of Mystery Canyon..

Last rappel out of Mystery... I want to go back.. unreal down there!!

Sweet AM run on the BST r-scape loop. Didn't plan on anyone showing up since I hadn't talked with anyone, but was nice to see three trail'ers waiting to ruN. Perfect morn out..

Vert 1000

Early North Arm trail with the Goat. He's looking pretty strong after taking 5th at Squaw last weekend. Good times.

Decided to go hit a training run with a group that was starting at Earls lodge up at SnowBasin. There is a 25k there in a couple weeks, so they were putting on a training run on part of the course.. Headed up with Tracy and about 20 other runners showed up - pretty cool. Dan, Curtis, Ryan Harrison, a bunch of the HUMR crew was there.Billy Peterson was putting the thing on - we took the Maples trail over to the OverLook trail and did the Sardine loop... Perfect morning - trail in great shape - weather was sweet, plus a fun group to roll with.

Vert 2050

Great Spin session! Sweat-fest...

Two miles.. is all. Got talked into running RagNar this weekend with a friend from work and I think I'm coming down with Pneumonia so, should be fun. Peace!

Well.. I got talked into the RagnaR maching called the WasatchBackRelay this weekend. This was my fourth time doing the relay - the other three consisted of: Van 1 (runner 4) and then two times doing an Ultra version with six guys. This time I was in Van 2 runner 9! It has been two years since my last outing. A couple thoughts up front - -WAY to many teams! Back when we started I think there were around 500-600 teams which seemed manageable. I heard there we over 1200 teams this year - wowza.. Makes for some seriously congested exchange points! Also, I always have a few goals going into races like this.. One is not to become someone's kill (when you get passed) and to enjoy the slogans and different personalities out on the route..

My first leg was an Ez 3.30 mile cruise on Ogden valley roads from Middle Fork to a mile up South Fork - this run was in the heat of the day, but felt good.  I ended up avg 7:20's for this run so, I was happy especially since it was crazy HOT and cross winds hitting me the entire way..Was able to pass a ton of people on this stretch..I did get passed right at the first by sone guy who was flying!

Leg two: The longest single route for a runner 10.5 miles around the Echo reservoir about 5 miles on the road and 5 miles on a rocky trail - Loved this run - started the run around 10:40 PM had a couple trains pass me, running on the edge of the lake, and ended up passing about 15 people (only 1 super fast guy passed me on this leg - oh well). I had the tunes on pretty much for the entire run - sweet stuff. Avg Pace 8:32 Vert 1145

Much needed rest on the grass outside some school building...

Ah - Leg Three! As the RagMag calls this route "You've got to be Kidding Me" In 3 miles you get 1543 ft of vert going up the back side of Guardsman’s pass (they do claim there was 31 ft of loss somewhere in there). With tired and heavy legs I decided to try and tackle this as much as possible  - I ended up Avg 12:30's for the run which I was happy for - the heat was blaring and the pavement was HOT, but I was able to resemble some sort of running motion for 98% of the climb. No one passed me and I was able to notch my belt with another 5-6 runners. Had a great time, but may hang this race up in the books.

I think our team finished the 197.4 miles in just over 29 hrs. I need to find the results somewhere..

Peace!

Nice SpIN session.

Decided to hit the Boot Camp o' Pain this AM, been a couple months since I've been there. Felt good to get beaten down again.

One foot in front of the other... Gotta start eas'in myself back! Last week was a bust - the schedule was unrelenting! Got out for a warmup on the Eden loop this AM. Perfect out.

Early Hr Spin'o pain session at the gYm. Great class this AM. Hit the cheesewHeel for a couple after.

1hr bOOT CAMp of PAIN!! Take a few months off and you get a wake up call!!!

Unbelievably sore from yesterday - Hams, leg's shoulders, brain.. very tired, but needed to hit the trails! So, early cruise on the BST from 32nd on the r-scape loop. Perfect out except for the smoke that is now snaking its way into O'town from all the fires down south.. Air quality is going to go to POt.

Felt good except for the Heavy Chains seemingly strapped to my legs.

Vert 1000

Super sweet Early cruise on the North Arm trail around Pineview. Went out-n-back from TH to Wind Surfer ( south Skyline TH). The only bad thing about being first on that trail in the morning is clearing all the spider webs out for everyone else. Like'n the new cascadia's.. Peace.

Another sweet North Arm trail run this AM. Heading down to the USA womans friendly match with Canada today at RIO tinTO - should be sweet! 

Smooth run this AM with JwBlack. He be in town from Cali for a few days, so needed to get him on some local trails. Headed out early for an Awesome run up wheelers Ice Box and back down from Art Nord. Trails were alive this AM under the Blue Doom.

Peace.

Awesome morn on the Trails. Met up with JW again - decided to take him on the larger loop up Wheelers - East Fork - Middle Fork - Ice Box - Wheelers... Trail was smooth! One trail Fox sighting - good times with the Cali man.

Peace.

Happy 4th O juLy...

Early North Arm cruise with Jw Black 125 Proof.

Good times`

Early Eden 5k with J. Perfect morn out...

Sweet run on the Sardine loop with Bro G'. Bro JWya we missed you to much skiing yesterday. Started from lower lot up at Basin and went out the camp road towards maples up the OverLook trail and then Sardine. Trail was sweet hardest part of the run was dodging huge piles of Horse poop! They should have to bag it and carry it out.. Seriously Hot outside too.

Passed a bunch of HUMRs out finishing a big run. Good times. Great week in the books.

Peace!

Early morning SpiN sessioN was intense. The instructor talks way to much though. A couple miles on the Cheese Wheel After..

Beautiful North Arm this AM. Trail in great shape and the weather actually cools down in the pre FireBall hours.

Early AM run on the North Arm.. Need to get in a groove, cause I'm in a serious funk. Perfect out this morning - though.

Great SPin sessiON.. Then a couple on the CheesWheel...

Smooth North Arm run out to new bolt bridge by Port Ramp. Ran into Goat's bro Dave and ran a few miles with him.. Good times.. Need to plan a good outting - though.

Early Eden Loop.. Nothing to crazy out this AM. Busy freaking dayzz..

Got out a bit later than was hoping to! Decided to run the Eden Loop with a North Arm extention out to the Rock gate! Good to spin the legs out..Sorry JW couldn't get up early...

Run around Bear Lake dirt roads. Made it up to the top of one of the Hills filled with homes. If only the water was smoother...

Early AM run with JWBlack. Took him on the Indian trail from Rainbows out to the Shelter and back. Trail was sweet... Sunrise coming up the Cayon was beautiful.  Good times with the Cali man - he has to go back to the land of bridges and bays. Also, ran into another trail fox on the way back..

Early North Arm TH run out to the Port Ramp and back.. First one on the trail means a serious amount of cobwebs hanging off you!! Good times.

Hr of SpiN. Wanted to hit the trails, but somehow ended up in a sweat-fest of a class. Good Push.

In Denver.. Hotel TM.

Denver TM.. Nothing to serious.

Back home in the OV. Headed north towards Liberty. Trying to find my running legs. I think they've run away...

1 Hr of the Spin beat down. Awesome class today... Grinder

Eden 5k to try and get some motion back in my suddenly heavy legs. Ready or NOT R-Scape 18 Hrs of Ogden this Friday-Sat.. More NOT then Ready, but should be good times.

18 Hr's of O' Town. Great concept for a race (http://www.r-scape.com). A team of misfits Tracy, Clayton, Matt, myself, Jack, and Jarrod signed up to do this a few months back. In short you have 18 hrs to do as many loops of the 6 mile course as possible between the time of 6PM and Noon the next day. Runner 1 goes and exchanges with Runner two etc. The great idea is the Homestead - with a non moving race it's a party back at the homestead. All the teams have a 20ft x 20ft area that they can set up whatever.. The Bonnivlle High School CC team had couch's a big tv for xbox etc. Roosters catered a dinner - which was awesome. For the 50 Dollar cost - great value as compared with a lot of races out there now.

Anyway it was 8:30 PM  when I ran for the first time in the 4 slot. Felt good but it was super muggy and HOT from the rainstorm and lightning just north of us.. We escaped the major storm which was good! Ran shirtless - thought I should mention that.

Loop specs 6.0 miles vert 1050

Lap two - left at about 2:30 AM - still very hot out. Very dark out so, makes for having to pay very close attention as to not face plant. Felt pretty good - didn't get passed on this run. Passed a ton of people.

Time 56:36 miles 6.0 Vert 1050

Lap three first run in light left 7:30ish AM - first run with no flashlight - feeling the effects of the prior two runs though, but was able to manage 56:14 which I was happy with. Legs were on fire going up the ups!

Time 56:14 miles 6.0 Vert 1050

Thoughts - I need to get back in shape!!!!!!!

Right achilles a little twingy, so slept in.

1 hr of Spin o' Pain. Good session this morning. Class was filling up, must be fall time.

Cheese wheel after for 3.1 needed to spin the legs a bit more. Was sweating like a foo'

1 Hr of BOOT CAMP. Been a while since I hit this class. Beat me down today. Then a couple miles on track.

Sweet r-scape loop run on the BST from 32nd street. Four of us showed this morning. Legs heavy and sore from all the lunges and jumps and such yesterday!