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

1 Hr SpIn 'o PAin.. followed by 3.1 on the tread O' liFE..Legs feel great..

After work slugfest up BoSho north from Rainbows.. Late afternoon runs...ugh. Went to the top of the last up on the upper trail before dropping down to the end of the canal road and back...

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Still a bit dazed and confused, so headed to the factory and hit the tread 'o life for 6.1 some inclines thrown in prob around an 8:10 avg for the run. Some feeble attempt at weights after...

Well so much for NOT running today. Got a call from Shane last night and said he was hitting the BoSHo North this AM. So, you know how easy I give in to temptation -  We ran from Rainbows on the upper trail out to the Nature Center parking lot and back on the upper trail to Rainbows - with a push up bird song trail at the end to hit 10! Let the Good Times Roll...Peace.

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Second annual Ragnar Relay at Snowcrest Jr. This is a race put on by Ragnar in association with the Jr high PTO as a fund raiser and good will from Ragnar since they run through the community with the wasatchback.. Most people get teams of 15, 5, or 3 to run it as a relay - there were about 6 of us that opt'd to just go solo... Course: 1 mile loop

A couple goals going into this race - beat last years time 2:08, second not get lapped. There's a stud man runner that lapped me last yr! Third goal was to try and get under 2:00 hrs.

Goal 1 - Accomplished time 2:02:06

Goal 2 - Accomplished although he beat me by about 2 - 3 minutes.. augh.

Goal 3 - Not in the books today, had some major headwind again for half of the mile loop. Meaning I got to hit that for about 7 miles...

Avg 8:01 Vert about 1000 ft over the 15 miles

Another rainey Monday Morning... Hit the tM 'o doom before an hour of RunnerS BoOt CaMp ( Horse pulls, team run, wall sit's, planks, lunges, running - all the escentials to a great morning buffet). Then a little more tM'oDoom just for fun.

Legs feel great considering the run on Sat! Although my shoulders suffered some serious sun burn..Ouch.

A couple mile warm up on the tM 'o doom then hit SpIN o' PAin for an hour followed by another couple on the tread o' life. Any one up for a bender?

After work crusier BoSho South from Rainbows.. Had about an hour, so tried to keep the pace moving, 5 dog crossings, about a dozen mtn bikers, a youth group headed up taylors.. Ya  -- maybe time to start hitting Wheelers... Good times. Trail in great shape.

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6.35 on the tread o' dooM - not sure why, supposed to actually be a sweet day out. No time after work today - though...Actually tried hit the weights too - pathetic. Peace.

Awesome morning! Only prob is if it's this nice next week the Ogden 26.2 will be HOT! Got out early for a crusier around the Middle Fork loop and Island loop. Will probably take it easier this next week, felt wasted a bit... Avg 8:30. 

Peace and Happy trails...

Runner BoOT camP this AM. Warmed up with a couple miles on the tM 'o Doom and then hit the class for an hour.. Good burn to start the week. Felt pretty good!

Warmed up with a mile on the tM 'o Doom and then hiT SPin 'o PAin for and hour. Felt GOOOOOoooD.

Ogden Marathon #4 in the books, hard to imagine actually. I'd classify this one as one of my toughest. I felt pretty good going into the race... I always seem to under estimate the importance of actaully getting in some long distance ROAD miles to prepare for one of these.. My longest road run was about 12 miles - many fantastical TRAIL miles though..

Started off feeling great, first mile 8:10 ( to fast for my training, but felt good, so next 6 miles around 7:50 avg mistake #1..) Mistake #2 came at mile 9 - the course switched this year to Cliff shots instead of gu.. I took one here and downed what seemed like a thick pudding of blue berries or something... ugh! The nex 6 miles crusing around Pineview to the half way point avg around 8:15 still feeling good, but sensing some trouble.. Hit the hill at mile 14 and just tried to make it to Porto Stop #1.. Ugh.. Once you feel Nausiated you're cooked (felt like water and Cliff pudding was sloshing around the rest of the run - until I heimlich'd myself after the race - note to self should have done this sooner) Had to slow the pace down, but had to make Porto Stop #2 at mile 17.5.. Knew race was cooked and everytime I drank something I just felt worse.. Decided I'd try and get under 4:00 and stick with it... Until mile 21, ran into a friend that was struggling with a leg cramp and walked/jogged her in from there, so actually I pretty suprised we hit 4:11 with basically walking a good portion of the last five...Felt good to help her finish though... That's what it's all about!! 

Props to G' man - he had a great rUN!

Oh and FYI - G' had to borrow my Adrenaline Blue's because of his sausage toe..

Actually feel - great. Haven't run a lick since the race on sat, but no soreness in the legs etc. Now - the quandry - Squaw Peak, just got the offical word - about 25 miles of the course is under SNOW with rivers and missing trail, so Bozung switched the course to an out-n-back.. Need to decide about this...

No mention of letting us roll over to next yr. BaHumbug I say...

Goal of the week - make it up Jump off canyon to look at the 100ft runoff waterfall this week, though - heard it's pretty awesome. Weds/Thurs Bryce you in??

After work Cruise on the BoSho North from Rainbows. Wanted to get up to the run off waterfall up Jump off Canyon, so I did it. The waterfall only runs a couple weeks a year, but it's pretty cool at least 100 ft long snaking over the cliffs - Kept the pace -eZ felt great.

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With everyone hittin some newly dried up virgin trail.. I thought I better get me some. So, I headed from WindSurfer up south Skyline up past RockyRidge plus a bit.. Trail is pretty sweet! Felt good on the climbs and legs wanted to roll on the way back.. good sign.

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Well - my get up and go got washed away yesterday in the monsoon snow storm holiday, so I just ate a lot of really unhealthy food..

Decided today I better get my behind moving, so hit SpiN 'o PAin for an hr..felt good. Not sure what to do this week, with the modified Squaw heat fest looming this Sat.. suggestions..