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

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

Grandma's Cookies

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

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

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

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

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

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

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

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

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

Homemade Cookies and Chocolate Cupcakes.. um mm good.

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

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

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

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

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

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

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

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

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

Warmed up with around a mile of jogging...

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

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

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

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

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

Tried and failed...