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

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

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

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

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

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

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

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

Nothing but net.

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

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

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

Time 1:05:36 Avg 8:45 Dist 7.50 

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

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

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

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

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

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

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

5 - 8:14 - Letting the legs run.

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

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

8 - 8:30 - first real flat mile.

9 - 8:33

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

11 - 8:27

12 - 8:30

13 - 8:35

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

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

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

17 - 8:29

18 - 8:20

19 - 8:28

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

21 - 8:43 Started getting tired

22 - 8:46

23 - 8:31

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

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

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

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

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

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

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

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

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

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

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

Dist 7.56 Avg 8:31

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

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

Time 46:19 Avg 7:23 Dist 6.27

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

Total ascent 1345 total descent 1356! booya.

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

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

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