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

2015 is so last year. A balmy -18 kept me in the basement this AM. Let it Roll Let it Roll - here's to a great 2016!

Trying to find Niima outpost.. and a certain staff welding scavenger...

NewYears gYm was hopping!

SteamRoom after.

Basement Pain - heading to Phoenix!

Back from the AZ. gYm was moving this morning. Felt aiight after a couple days off.

Rolling.. I'm turning into a groupie...

tm o' doom II time. Snowing like crazy Ski tomorrow? anyone?

Powder all Day. at Basin . with HD and Luke, Alex. 

Struggle on the wheel of Pain, but got it done.. Jealous of all you HI bound Yahoos.

Break'in the SpaceGrey.. New shoes always feel GoOD.

MLK Thank you. Rollin this AM.

gYm time.. once again.. needing some sunshine and Sand.

ROund and rouND we go.. Felt aiight I suppose.

Oh man - let's get someWherz already.

Early morning indoor game for LU' .. all I had when I got back...

Back at it... good times in O' town

Basement toil. 1 degree outside and no shoulder to cry on.

Let it Roll.. Felt Aiight for a JagHUT.

T"lan Imass abounding today. felt aiIght..

Probably should'a just home and ate pancakes or something... although SteamRoom was very nice...

Basement toil.. I think I've blown my knee out... Fener's Hoofs.

First run since Sat... It'd give run 6of`10 5 because I wanted 4 miles 6 becasue it wasn't a 7.

SkiIng at the Basin with Gdoc.

Loop around Eden.. felt good to get some pavement under foot.

Back to the grind at the gYm. Knee is a little buggy still..

In the hills around Hurricane.. Felt good to get some rock and dirt under the feet. Knee coming back..

Back on the rollers.. source of all pain and suffering. climb for three.. mending.

First back to back in a while... mending.. melding melting...

Telluride Ice Waterfall climb. Sweeet weekend in CO. with the Bros.

Unexpected stop in Moab on the way home from CO. Decided to get some dirt under our feet and run the Pritchett canyon / Hunters RIM loop. Was Money.

gYm time back to the Thunder Dome.

Sweet Wheelers six with Matt. Put the sole spikes on the Orange shoes. Much needed. Ice Box was steller. Under the blue dome.

Leap Year Leap Day Leapin Lizzards... Steam Room after.. WTFAWC.

Sorry had to do it.. gYm time on the mil and a bit on the track. SteamFest after.

Wheelers six loop. Middle fork was a soggy-mess. Ice box was deadly.

Rollin Rollin.. need to get in shape.

Walked into a gYM full of brand new Tm's o' Pain this AM. Good times.

Post ART - knee felt a 100Xs better. Still gYm time. Chased a couple..

Awesome morning Eden Loop with J. Snow Tuesday??

Nothing fancy free

Eden town loop in the sweet spring air. 

Sunday shake out... just keeping it real

A couple on the mil testing always testing

Sweet AM loop with J around the Eden goto. Felt good to get out. 

Warmed up on the Bike for 4.5 miles and then ran until my leg stopped working - about a mile on the eliptical after.. I'm toast.. I'm afraid.

Vegas Marriott!

California Marroitt!

Washington coastal trail! Started at third beach and went south for five. Awesomeness! Knee held its own for the most part.

HohRainforest trail. Epicness. An out and back from the Hoh river trail head in Olympic national park. First run in the new cascadias - they felt great. Knee held up ok- definitely need to rehab it, but moments of cruising. The trail was great medicine for it. Thanks broski's was an epic trip..

Bike 7 miles

eliptical 2 miles

track .5 miles

some crosstraining....

Bike 8 miles

Eliptical 1 mile

Track .5 miles

Crosstraining...

40 minutes on a Spin bike

Mile on the Eliptical

20 floors on the stair climber

.5 mile on the track

Wind Surfer up just past the two mile post. Wow - outta shape, but felt so good to be on the valley trails. Will slowly try and get back into the game. Knee held up - let's hope the trend continues. BAM!

Bike 7.3 Miles

Eliptical 1 mile

Track .5

Exercises.. Slowly mending...

WindSurfer up to just past 2 mile post. Feeling a bit stronger not much. Lost a lot over the last couple months. Knee coming along. Will take it slow.

Bike for 7.5 miles

Eliptical for a mile

track for .5

Rowing 1000 meters

other various and asundry exercises...

Bike 8 miles

Eliptical 1 mile

Row 1000 M

Track .5

Other

Eden loop with J. Great morning.. Although knee not where it should be..

Bike 8 miles

Eliptical mile+

Row 1000 M

various and sundry activities...

Spin Bike for 30 mins

Eliptical for two miles

Row 1000 M

Rambling activities... maybe I'll sign up for a class...

Spin Bike for 40 Mins

Eliptical

Rower

Exercises

Early North Arm run from TH to Ramp with Matt. Felt great! Knee held up ok. Will slowly start running again. Hopefully... Trail was sweet.

Spin Bike

Stair Climber

Rower

odds and ends

Wheelers with Matt/Taylor/Tracy... was sweet. Felt good to get some dirt and rock underfoot. Icebox perfect.

Another sweet moring with a random crew.. Taylor/Cecil/Tracy/Matt/Brian/Fisher.. same loop. Felt great. Ice Box is bombing right now..

gYm time... Bike / rower / Stepper / Eliptical / Free time.

Sweet morning up Wheelers loop with Matt and Tracy. Need to start ramping this up..

Wheelers five with Tracy and Matt. Good times.. 

Mid Afternoon roaster on the Wheelers five. Felt aiight.

Happy Memorial Day to everyone. Luke pushed me over the edge in joining the Booth crew on their journey. We went up a new SeaDub trail next to the FireTrail.. it's a punisher climb up to the normal Skyline trail. Everyone was feeling good so we rolled it on out to Lewis.. and back.. Sweet times.

Sweet Heat fest run up wheelers with GDOC.. Trying to enjoy the little things..

Hit the Wheelers Fiver with Tracy and Matt. Early morning coolness beats afternoon blaze most if not all the time... Peace.

Early morn North Arm cruise. Baby steps..

Early morning Wheelers cruise... Sweet!

North arm TH to Rocks.. 10lbs of cobwebs.. Perfect out.

Tracy called and I thought I better get moving.. Early Snowbasin Sardine loop.. Money. Perfect morn out on the trails.. Need to hit it up when you in town Jdog..

Early morning North Arm with J T and T. Good times.. Toasty out.

Wheelers loop with Matt and Tracy. Feeling aiight.

Early morning run with HairDog the Birthday Boy.. Up wind surfer to three mile sign. Trail is money all the weekend motorcycles are not... Temps are toasty...

Four miler rolla on the North Arm out to two mile tree and back. Sweet morning.

Three mile post morning.. Trail is bombing right now. Grinder a plenty.

Brimm trail with Matt and Tracy. It's the BOMB right now.. All Day.

Early morn on North Arm with J/T/T was almost to hot out.. Trail always great.

Since Bros left me out of the PineView ski morning - solo Wheelers Connector and IceBox always delivers. Happy FireWorks!

Sweet Sunrise Sardine Loop with the Bro's G,Scar, and HD. Great times. Flowers already wilting under the summer sun! Views always great!

North Arm with J and T2.. Should'a gone skiing water looked like MONEY.

Wheelers/Connector/IceBox with Matt. Ran into a harem running down from Art Nord.. Suddenly I wasn't feeling the pain...

Wind Surfer up to NEW three mile post.. with J and S. Good times.

Wind Surfer up to three mile post. Solo jaunt - no sightings of any kind on the trail today - except for spectacular views and a great trail.

Early morning Sardine Loop up at Basin with Tracy. Such a great Loop. Perfect temps.

Early Wheelers run with Matt and Tracy. Felt great on the climb up to the top. Hope knee is improving. Then met Hair Dog and Fritz for some skiing on PineView.. Not a bad way to start the long Weekend. Peace.

About 6 with the AFCU crew. Rob, Brandon, Ben, Brett, Chad, Tim, and Scott. We hit the Brimm trail up at Powder Mountain. Sweet temps and trail. Great time out.

NorthArm spiderWeb blowout run today.. Get the legs moving a bit.

Wind Surfer to Three mile post with Matt Tracy and Jeff. Good push up. Was a heat wave this morning... sweat'n like a fool. Looking for my Harley Quinn...

Met up with Rob at 22nd St. TH. to scope out the run tomorrow with the AFCU RC. Went south to Waterfall canyon via upper trail and then added some on the way back Taylor and out to north crossing. Been a while since I've been on those trails..Good times.

Nice AFCU RC outing this morning. Had about 10 people show up from work for a little trail BST experience. Went from 22nd St. TH out past bench and back. On the way back decided to add on the Taylor canyon up to the first bridge. Good Times.

Brimm trail loop with J, T, and S.. Great loop. Sat busy - to many Bikers, but views always da BOMB.

Sixer up Skyline to three mile post with J. Ran into Heather and Rachael at RockyPoint.. Good times. Need some Vert.

Wheelers with Matt and Tracy. Decided to hit Art Nord and then up the pavement to Middle Fork and down IceBox... Trail always delivers...

First Roadie in a long while.. Met up with the AFCU Rc at the botanical gardens park in Otown - run up towards rainbows and then back down to slackwater.. Great morning out...

Fiver in a highway of people on Wheelers this morning. Remind me NOT to run this on Fridays for a while. Great trail - felt fine after my run yesterday. Also held off a Mtn Biker to the top.. he was trying - trying and failed...Sweet. I was gased though...

Wheeler niner.. first time this year - which is sad. Perfect temps out though. Trail prime. Sat mornings are a bit of a highway out there and today was no exception. shoes are starting to fall apart.. I maybe looking for something new.. Cascadias have been loyal, but been getting worse and worse over the last few generations.Next week is going to be a sufferfest, but OH well.

Solo jaunt up to three mile post. El Vaquero loco this weekend. Perfect morning out on the trails. No one on the trails...

North Arm cruiser with J. Ready or not Vaquero on Sat.

Somehow a couple months ago I thought this was a good idea. So - I talked Gdoc into signing up for the 25k El Vaquero Loco. Someone on the bus ride back to the cars after the race said.. this is a race which is underSOLD but OverDelivers! I couldn't agree more. Ty does a fantastic job with little fanfare in getting this race rolling. I did the 50k a couple years ago and somehow forgot how painful the climbs are. Although the beauty is stunning and the mountain peaks and lakes are some of the best around. I love it. I knew I wouldn't be in top shape still coming off a knee injury so, my goal was to finish before the bus left. Hoping to hit around 4 hours. There is about 4500ft of vertical in the 25k so, you get to visit the paincave several times on this course. Which adds to the experience. Tracy another friend threw in at the last minute and before you know it we are hearing Ty count it down.

Out of the shoot you have about a third of a mile to position yourself before you start hitting the step stuff. The three of us stayed together for 2-3 miles and then G and Tracy started pulling away. Knowing what was ahead and that I was going to take the step downs relatively slower I let them go happily. Talked to some friends who were running the 50K as they headed down to the turnaround point. I was able to maintain a hike/climb/run up the first 8 miles to the first peak. Felt pretty good, but was getting HOT. The mountain lakes and scenery pull you along for the next 3-4 miles until you hit the last climb they've appropriately named 'balls'.  It's brutal, but I decided to put the head down and finish this vert off.

Once you get to the top it's a step down hill for a couple miles and then a couple miles of jeep trails back to the finish. About half way down I noticed my phone was no longer with me.. Seriously. I turned around and started going back up - about a .25-.30 of a mile I ran into a guy who had picked it up, so I guess my vert wasn't quite done yet and I got another half mile in - lucky me. 

G and Tracy had a great race beat me into the finish by 20-30 minutes - not sure times or place - will update once they post results. Cold huckleberry soda at the finish is on point. Perfect day out under the blue dome.

WindSurfer to Three mile post. Trail was money after a nights rainstorm. No dust. No spiderwebs. No problems. Felt aiight.

North Arm cruiser out to Wind Surfer and back. Temps Aiight. only one rabid dog stoppage.Need to get rolling.

WindSurfer to Three mile post..Trail was money after some night rain.. No one else out - perfect.

Wheelers Five with Matt and Tracy. Trail is money.

Last minute Peak out up Mt. Ogden with Gdoc. His first time up there. Went up from Basin Lodge. Sweet views. Dew on top. Jumps and great times.

Morning cruise on the North Arm out to Wind Surfer and Back.. Tried out G's N1's they were a little rubbish on the foot. Seemed great and then broke down about 3-4 miles in. I liked the light weight, but a little restrictive in the toeBox area. Got me thinking about what I need to go to.. My brooks are falling apart.. might be time to switch it up.

Evening Three with J.. was a bloated mess.

Skyline Three with Matt. Windsurfer up.. felt aiight .. was about 40degrees so, starting to cool off. Good times.

Today was a good day... Was in a quandary as to where to go with my shoes.. The Cascadias have been slowly becoming cheaper in quality and a smaller fit - the last few years and their price has been going north... Not a good combination. Shoe quality getting worse and cost going up... Tried on a bunch of shoes and settled on the Saucony Peregrine 6's..

First run up Wind Surfer to Three mile post. Shoes felt great. No issues. Will try and get some miles on them.. Sweet out this AM with Hairdog.

Wheelers loop with Matt.. trail was money after the rain.

WEMI - Wheelers East Middle IceBox loop.. Got a bit of a late start so the sun was bombing down on me. Trail already a dust bowl since the rain storm - busy our, but not as bad as I would've expected. Shoes felt great.. About the only problem on this run was having to take a couple calls from work... Smoke'm IF you gotEM

Three mile post up Skyline from wind Surfer. Trail was great the 20 or so ish moto heads were not. I guess it is a holiday... Maybe we should get some Moto's... Looked pretty cool actually.

North Arm with Matt. 35 degrees at the start.. long sleeve.. Fall is in the air.

Sweet Wheelers six with GDOC and HairDog. Chestful of pain, but overall I think it helped break loose. Trail was Money. Always good to run with the Bros.

North Arm cruiser with Tracy. Felt aiight. Lights for the first time this fall.. Yonkers.

Wheeler fivc with Matt. It was as good as a morning run after a night storm can be.

Sweet Seven with the Gdoc on Pipeline.. Torrent of Rainup North so, I headed South.. Thanks Bro. Pancakes were perfect as usual..

North Arm morning with Matt and Tracy. Perfect temps/trail out this AM.

Sweet Morning up Wheelers / Middle / IceBox. Fall be Bombing Trail be Bombing. Not a soul in sight other than Tracy who I was running with. Temps were about right too. It's getting to Dark though in the morning.. Whazzz up with that.

Afternoon heat/post lunch beat down up to Three mile post on Skyline with Luke. Ah to be young again.. He cruised the climbs.

Gym time.. oh man. four on the track and then one on the cheesewheel with some incline. The steamroom after was nice though.

Sweet windSurfer to three mile post and back. Temps a bit chilly, but sunrise and trail money!!

Sardine Loop with the HairDog. Trails up at Basin right now are Money. Perfect out. 

Early morning Eden 10K loop.. Been a long time since I ran that one. Felt huge and heavy.. Got some work to do.

Six Glorious miles on Skyline up to three mile post. Forced myself out onto the trail this AM in the freezing weather...Sub 30.. Was rewarded with a sweet trail, Two Moose, a Bald Eagle, and no one on the trail. Perfect.

North ARM with Tracy. A bit warmer than yesterday. Middle Bridge about to BustaPart..Good times.

A little Skyline and North Arm combination. 

Skyline from Wind Surfer to North Ogden divide TH with HD. Serious ups for the first 7 miles then steep downs for the next few. WindTornado at the top. This run beat me up.. 

Wheelers Run on the six mile loop was Purrrty.

Sweeet morning on Rainbow Indian trail with HairDog. Climbs were killA, but the trail was money. Needed to get this one in before the weather turns south. Running back down Ogden canyon after Smoky is always taking your life into your hands.. Perfect out.

Skyline up to three mile post.. Sweet morning. Sunrise was sweet.

North Arm with Matt. Feeling old.

Wheelers with Matt on the five mile loop. Ice Box always delivers.

Three mile post from Wind Surfer. Needed to get this one more time before the storm on Thursday.. Plus it's just really cool.

Epic adventure with the Blood Brothers. Scarback flew in and we headed down to Moab after work on Friday. Then early Sat morning ran the longest distence I've run in probably two years.. why not. 

Scarback and Gdoc took off on the first climbs and never caught sight of them again. They both had killa runs. Hairdog and I hung together for the first 7 miles then he took off when I stopped to change shirts.. Caught back up to him around mile 14. Ran for a bit, but he told me to take off.. so - pushed it as best I could to finish. 

Sweet views, great red rock running. Down side was the first four miles same as the last four miles on a jeep trail. The other 10 miles are money. Moab always delivers.. 

Thanks for the motivation Bros.

Deadhorse ultra coma for the past few days... Having Jdog in town motivated a early Thanksgiving day run up to three mile post. Perfect outting in the newly snow covered mountains.  Perfect out! Legs felt aiight.. good sign.

Sunny Las Vegas!  Shorts and sun

Sunny Las Vegas. Good times!

Headed west for some seriously sweet trail run in Redwood State park in Big Basin. Hairdog and I jumped a plane to SanFran to check in on Scarback. Sweet camp site / sweet run / money weather.. perfect except missed gdoc.

Another sweet trail run on part of the coastal trail. Ran out to a sweet waterfall into the ocean. Perfect out again - great temps / trail .. rewarded with a down climb to the ocean with a waterfall.. SWEET!! 

Back in the gYm. TM and Track.. Steam felt nice.

gYm time Track and Tm.. Good Combo today..

Sixer in the gYm this morning.. almost didn't make it down - Car was struggling starting in the -5 degree morning.. Chased a Fox all morning. Good times.

gYm time. Steam Time.

gYm time - Steam Time. Christmas Time.

Back to the GyM after some serious Powder yesterday. Not as fun for sure. Good to get some miles in though.

Eden loop with J. Felt Heavy.. Heavy chains..