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

Early morning Tm run. Legs starting to feel good again. Quads were beat up from the striders race on Sat. Started off with 2 miles at 8:00, then hit 7:53, 7:47, 7:42, 6:58, last .25 at 6:18 pace. Incline 1.0. Hoping to get some more good runs in this week! Peace.

Good afternoon bench run with my bro. Anthony. We headed up from his house and straight up the bid climb and added on the bues ext. just for fun. He was pretty beat when we reached the top. Good run!

Well as all the St. George runners are pounding the marathon - I awoke to rain! So, I hit the Tm for another patented run. First 2 miles at 8:00, then 7:53, 7:47, 7:41 last mile at 7:00. Incline 1.0. Run felt good except for my left foot hurting a bit.

New 2130 (6.1)

Well, when I got home from work it seemed like a perfect time to hit the 9 mile loop. I hadn't had a good longer run for a while. I did the down past skyline to the 40 mph sign and North Arm back loop. Slowest mile 8:15 fastest mile 7:38. There was a stiff head wind running to the sign. Some relief running back. Good temps. Trail a little muddy from weekend rain, but nothing to worry about! Beautifu run.

Time 1:11:30 Avg 7:55 Dist 9.03

Good early morning Tm run. Needed to get up early and run since I didn't make it out yesterday! Started off with 2 miles 8:00, then 7:53, 7:47, 7:35, finished with 7:08 mile. Incline 1.0. Need to hit Wheelers sometime this week!

Early morning Tm run. 2 miles at 8:00, then 7:53, 7:47, 7:35 last mile at 7:03. Incline 1.0. Looking for a good run tomorrow....

Well was trying to decide when/how I was going to get a run in and then my bro stopped by to put all his elk meat in my freezer. I talked him into hitting the road in the snow. We did the Eden loop and cut down across the old Hwy to the N arm. and took the Hwy back. Good run. Windy and chilly in places, but good to get outside. Slowest mile 8:25, fastest 7:40. Avg 7:59 Time 47 mins.

This is bad... I'm down in vegas for an IBM convention staying at the RIO and they want $22 a day to access the fitness room... augh.. Might be a light week of running. I'll try and hit the streets to dodge people and the not take any of those awesome pamphlets...

Well.. I was able to pursuade the spa people to give me a 3-day pass for a pretty big discount! So, the great thing about that is I get access to all the spa stuff too. So, after my run this morning I hit the suana... very nice.. Tm run at 6:00am this morning. 1st mile 8:00, 7:53, 7:47, 7:43(incline at 3.0), 7:35, 6:58. Incline at 1.0 except mile 4 wanted to throw a better up in there. It felt good to run especially after my animal style In-n-Out burger last night!

Day 2 at the fitness room at the RIO. This time after the run I hit the steam room and jacuzzi...Very nice. Started 8:00, 7:53, 7:47, 7:43, 7:35, 6:58. Incline was a bit up and level today... To much CheeseCake Factory last night... I did sign up to run the R'n'R Arizona half last night. The race is in Jan looks like it should be fun!

Jamie wanted to go for a run after I finished today.. so, we got on-line and found road  runners Vegas recommendation to head to Henderson and hit the track at the Green Valley High school. So, we did. Jamie got a good run in. Alex got about 2 miles in and I had a sparatic 1.25. It was fun though. Good to get a way from the chaos here.

Well.. Last day in Vegas. The conf has been great. Learned a lot of great stuff. Hit the Tm early this morning. 8:00, 7:53, 7:47, 7:43, 7:35, 7:19, last .50 at 6:58. Good run, but I need to get some real outside miles in...Via Las Vegas.

A great run with the family. We are staying in coral canyon for a few days so, we found Pineview Panthers High school track and hit it. The kids just played while Jamie and I did some miles. Hopefully I'll be able to have a good run next Sat. I think it'll take about a week for my lungs to exhale all the 2nd hand smoke from Vegas!

Early morning Tm run. I was awake so, I thought why not. First 3 miles at 8:00, then hit 7:53, 7:47, 7:22. Incline 1.0. Hoping to have a great week. Looking forward to the xterra on Sat.

Early morning tM run. Decided I better some running in this week before the race on Sat. Started slow 8:34 and worked up to 7:10 last mile. Incline 1.0. Next run soft warm beach of Maui!

Awesome!! Early morning run along Wailea beach front. Ran with Jamie. We kept it easy - you forget how awesome a full breath of fresh hawaii air feels... xterra 10k tomorrow. Hope it goes well!

Awesome Trail race run this morning. We were thinking there was only 50 or so runnings, but when we got there we saw quite a few people were registering. So, there ended up being 212 runners in the 11k. I felt pretty happy taking 37th overall. and 7th out of 26 in my age group. The course is crazy. You start at the Maui Prince and go up and up through fields for just over 3 miles. It felt pretty good, but 3 miles up is 3 miles up. Once you hit the turn at the top you start a pretty good downhill, but the trail is ladened with lava rock so you have to watch your footing pretty good. When you hit the bottom they have you run the entire Big Beach.. augh...I started feeling it pretty good here. Lots of sand and no good footing. From Big beach you take a trail through "spooky forest" and then back to more beach/lava rock until you hit the trail to the finish back at the prince.... They have a sweet finish area. We ran into Chris Leigh again - He's a world class studman. It's been cool to talk to him a few times over the last few days. The Championship tri is tomorrow....Aloha.

Aloha - Great Morning run in the Maui air with Gdoc. We hit the Wailea beach path loop. 5 miles. Got out a little late so, it was hotter then I wanted it to be. Can't beat being over here though. Right calf a little sore from running on the beach I think....

Early morning snorkel and boogie boarding.. Counting 3 running miles.. J/K. Saw an awesome huge turtle snokeling this morning. Ate at Charlies for breakfest and then decided I better get a run in. Hit the fitness room for a tm run... I know crazy. It was to hot by the time I decided to go... 2 miles at 8:00, then 7:53, 7:24 incline up and down.

Awesome early morning run along wailea coast line. Felt really good. 5 mile run. Back to reality tonight.