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

Happy New Year!! 2008!! Early morning Tm run. I thought about outside but hovering right around 0 degrees I decided against it. It was a good run to start the new year. With incline I ended up averaging around 7:25 / mile.

Another cold day... so, I hit Golds on the way home and then retreated to the steam room. Very nice. All with an incline of 1.0 I should probably start increasing the incline a bit. Mile 1. 7:30 Mile 2. 7:19 Mile 3 7:08 Mile 4.25 6:35...

Was planning on a run this morning, but a late night keep me from getting up...So, just finished with a Tm run at home. Felt good. Stepping up the speed a little has definitly helped.

Early Morning Pilates! Good tough work out. Will try and get some miles in after work. - Chad you up for a early run tomorrow?

Woke up to a very wet windy snowy morning. Was almost putting on my outside gear before I looked out the window... So I hit the Tm for a morning run. Mile 1 7:30 Mile 2 7:19 Mile 3 6:58 Mile 4 6:30...

A good Tm run this morning. Mile 1. 7:41   Mile 2.  7:27   Mile 3.   7:10   Mile 4.25 6:30. It has been snowing like crazy up in Ogden Valley! Like the good ol' days. Make it a great day.   

Another freezing morning with about 2 inches of snow - so I decided to hit the Tm for another 4 miles and then go shovel and plow the driveway. Mile 1. 7:30  Mile 2. 7:18  Mile 3. 7:02  Mile 4. 6:40 all with an incline of 1.0. - Count down to Maui is underway. Does anyone know of some great trails or runs in Maui?

Went to pilates in the evening...Good leg and arm workout. Although this morning I can tell my core got some good exercise in. Looking to get a run in this afternoon. Have been shoveling and plowing snow all morning.

Well I decided to take a break from shoveling snow and get a Tm run in. Mile 1 7:41  Mile 2. 7:30  Mile 3. 7:19  Mile 4 6:58  Mile 5 6:35.

Felt good, but was a little stiff from pilates last night. We've gotten about 20 inches of snow since last night.....and it's still a white out!

Oh - ya who would have thought cutting through 18-20 inches of powder at Wolf Mountain (nordic). We put our 2 oldest in ski lessons up there on Wednesdays, So I was able to get some runs in last night. They were great.

Hit the Tm this afternoon for my typical 4 miles. Mile 1 7:41 Mile 2. 7:30 Mile 3 7:10 Mile 4. 6:40 Ran the last lap at a 10 or a 6:00 pace. Felt pretty good.

Hit the Tm for another good workout. The TV wasn't working and forgot to grab my music. So, it was quite uneventful. Mile 1. 7:30 Mile 2. 7:19 Mile 3. 7:09 Mile 4. 6:35ish...

Went to an early morning session of pilates...Mary gave us a great work out. Probably to good. I'm hoping to get an afternoon run in, but my legs are pretty tired.

Hit Gold's on the way home from work tonight. Got 5 good miles in. 7:30, 7:24, 7:19, 6:58, 6:40. Again the steam room after was probably the best part of the workout. No.. the run felt good. Legs were a little tight from pilates on Sat. Looking forward to some good ocean air later this week.

Early morning Tm run. Was able to hit 4+ miles. 7:30, 7:19, 6:58, 6:35.... a little tight, but felt pretty good.

Early Tm run. Hit 4 miles. Felt pretty good.

Early morning pilates session with Chad. Good core workout. Hoping to squeeze a run in today. Although my next run might be in Maui!

Sweet first run through the streets of Kihei, Maui. I wanted to spec out any potential runs. I ended up running just over 7 miles 7:22, 7:33, 7:38, 7:34, 7:38, 7:39, 7:16. I also wanted to hit 20 for the week. After missing 2 days it felt good. Aloha everyone.

Aloha - Another awesome Kihei sunrise run. It's hard to beat. Looking forward to getting some trials in with Chad this week. He fly's in this afternoon. Here's the breakdown: 7:39 7:26  7:25  7:15  7:19  7:14  6:51 last .14 in 6:37 pace.  

Aloha... well I thought Chad was going to join me this morning.. he must have had some jet lag or 4 kids wanting to run down to the beach. I got in just over 4.  7:37  7:30  7:26  7:23 and the last .35 in 7:00 pace.

Aloha...

Another nice run through Kihei. Jamie and I decided to run a few miles together this morning. Awesome. At about the half way mark we passed Chad. He went out a little earlier. We avg around 9:20 / mile. It was nice to get in a more relaxed run. Chad and I will try and hit a bigger run tomorrow around Walia and Mekkena.

Aloha..

Another great morning run in Maui. Took off early and at the turn ran into Chad. So he lead me down to the beach for a couple miles on the sand. It's hard to think that at home there is major cold and snow. It's going to be hard to come home... Here's the times. 7:51  7:38  7:28  7:30  (8:20  8:55  8:25 beach miles) 7:21...

Aloha... well it was my last run in Kihei this morning. Jamie and I decided to run 5 miles together. It's been an absolute blast. We averaged 9:00's. The weather has been outstanding and the beaches have been even better.

Well.... back to reality. 4 miles on the Tm this morning. ..I woke up to 12-14 inches of new snow and nowhere to run. No beaches. No palm tree lined paths.. just a cold basement. I decided to take the 1st mile easy 8:00 the 2nd at 7:41 3rd 7:09 4th 6:47.. They felt good. The legs and core were a little tight from pilates last night.

Another early morning. Struggled to get out of bed. I need to go to sleep earlier! Talked myself into running a 5K but ended up running 4, so I was happy. 7:41, 7:30 7:11, 6:40. Moab is creeping up on us. I heard another big storm is on its way too.

Holy Snowfest! Another monster snow storm this morning. We had at least 15 inches af new white powder. Got a quick 4 miles in and then spent an hour plus moving snow around. They say another bigger storm is rolling in tomorrow night into sunday. Yahoo. I think I'm feeling a ski day coming on. Hard to imagine Moab is in just over a month.

Hit the Tm this afternoon. I got called into work this morning for a little while, so I couldn't run until later. It was a good run. The last 1.25 was at about 6:30 pace, I might have kept pushing it except for the kids where about ready to jump on me. Get your snow shovels ready...

Woke up this morning to only a couple of inches of snow. So I was able to clean the drive out and still hit the Tm for 4 miles before heading into work. We got over 28-30 inches of SNOW yesterday. Un-freaking-believable. I should be skiing right now.

Another early morning Tm run. Stepped up the pace for the last three miles. We actually had a day without snow. It was different. Although another storm is ment to hit tomorrow, so Thursday might be the day.

Hit Golds on the way home tonight. Got a good 5 miler in. Ran the 1st 2 miles in 7:30 and then gradually worked up to 6:30 pace. It was good to see my max hr for the run was 180. Running below 7:30 is getting a little less stressful. Moab is in a month... ready or not.

Early morning Tm run. I was very tired so I started off with an easy two. They pushed the pace for the last two.

Hit Golds on the way home for a quick few miles. I thought I would be going to pilates tonight, but ended up shovel snow off and breaking ice off my roof. Hopefully will get a session in tomorrow sometime.

Went to an early morning pilates session.. Mary was intense. Will spend most of the day moving snow and removing ice from my roof. We started getting some water in one of our windows.. we found out the hard way our contractor didn't seal any of our exterior windows..NICE!

Early morning Tm run. Woke up with a semi cold, but jumped on the run to see if I could break it down. Had to take a PB at the 3.57 mark, so I'm going to try and get back on for a few more miles tonight.

Actually jumped on the Tm for another run tonight 4.05 miles. Thought it would be good to mix it up and get two runs in. With Moab and Ragnar approaching....

Early Morning Tm! All these runs have been at a 1% incline I should probably adjust that up more. But running on the Tm is hard enough. This good weather has gotten me excited to run outside...

Evening pilates class. Aughhh.

Another early morning Tm run. Hit the first 2 miles in 7:30, 3rd in 7:10 and 4th in 6:45. Was alittle tight from pilates last night and I have been battling a cold for a few days. It's always more painful when you can't breath right.

Well - I still am feeling a little under the weather, but was able to get up and get my usual 4 in. It's worrying me a little knowing Moab is lurking and I haven't had to many long runs. I'm going to try and get outside for one on Saturday if the weather cooperates. This mornings stats: incline 1% mile 1 7:30   2, 7:24  3, 7:10  4, 6:45.... my heart rate was pounding pretty good on that last mile.

Hit Golds on the way home from work. Decided to take the first 3 miles at an easy 7:30 pace. Mile 4 7:10 Mile 5 6:48. I hoping to get a good outside run in tomorrow. Moab is in 3 weeks!

Played back to back church ball games last night. My back is hurting this morning....If it warms up I'll look to get off the Tm and get a run in outside.

Tried to go for a run outside - I made it as far as the mailbox and came back inside - way to cold. Hit the tm for a quick run. Then took the two oldest kids skiing up to Wolf Mountain. It was great.

Finally! A sweet run outside. A beautiful winter's morning. Cold and freezing, but the sun was shining, the only bad thing is my nose is still unthawing. Drip drip. I got in just over 11 with an average pace of 7:54. A great way to start the week. It was nice to get a longer run in with Moab just a few weeks away.

Back on the Tm this morning for my usual 4 miles. I'll try and get another good run in this Sat. The miles today felt ok. The 1.35 miles were at 7:30 and avg close to 7 for the remainder. 1% incline.

Hit Golds on the way home for a good Tm run. I was able to get in 7.12. I was inspired by Chad's 6.25 it powered me through. The first 4 miles were at a 7:30,  mile 5 7:19,  mile 6 7:09, and mile 7  6:40ish. It felt good.  My avg Hr was 168. Went and sat in the sauna after...

Was debating this morning if I was going to hit the Tm this morning or hit the gym on the way home. I decided to get up and get in 4+. First two 7:30 3. 7:13  4.  6:45. Might hit some more tonight if the scheduling allows. EARTHQUAKE!!! That was crazy! Sitting here at work and my chair starts rocking...I haven't felt an Earthquake since I was in California about 10 yrs ago. EARTHQUAKE!

Well - I hit Gold's on the way home to get some miles in. I got in about the same run as Wednesday. 7:30 for the first 4 miles and the 5.  7:19  6. 7:09  7: 6:40ish all with an incline of 1% except mile 7. My avg heart rate was 156 I reported wednesday that it was 168, but I think it was 158. My lower back still is a little sore from all the snow shoveling a few weeks back other than that these miles are feeling great! 8 miles  Chad!

Thought about running outside, but after Jamie left for a run I decided to hit the Tm, because my scheduling today is a little wacky. I decided to try and make Chad work for it... So I decided to hit 40+ for the week. my first 3 miles were at a 7:41 next 2 miles at 7:30 mile 6 at 7:19 mile 7+ at 6:40ish finished at 6:31 pace. Hard to image hitting a 40+ week that is good for me. Now I need to keep it up through out the year! Thanks for the push Boothman!! 

Well I decided to rest my back yesterday - it's still giving me some hassle. I probably should have rested it today again, but I needed to run. Hit the Tm for 2 miles at 7:35 1 at 7:30 1.25 at 6:40. They felt good. Hoping the weather gets warmer so I can get some miles in outside this week.

After resting my back again yesterday I woke up and felt pretty good. So, I hit the Tm for an early morning run. It's still a bit chilly and snowey for a predawn run. First 2 miles 7:41 next 2 at 7:30 mile 5 7:13 mile 6.25 at 6:40.Incline 1.0. If the back stays loose I will try and get a run in after work....Moab next week!

Well.. Hit the gym on the way home. Got another 5.6 in mostly took them easy. Felt a little fatigued from this morning. Avg Hr 158. First 2 miles 7:30 mext mile 7:41 next mile 7:30 next 1.50 6:50ish. Hope the back feels good tomorrow. That will be the test!

Got out for a great cold morning run with Chad and Shane. We decided to go up South fork and run back down to Eden via middlefork. 11.05 miles avg pace 8:20. Good way to end the week. Looking forward to moab next Sat. Hopefully the weather will be nicer then 18 degrees. Anyone heard from the Del Sol team?

Hit the Tm for an early morning run. Wanted to keep the pace up a little bit so, 1- 7:30, 2-7:19, 3- 7:09 4.25- 6:30ish (Hit the last quarter at 6:09). My back is still a little tight so I'm going to take this week a little easier with Moab on Sat. The FRBer's DEL SOL team - amazing.

Well - yesterday wasn't a great day. On my way home from work I got a call from my wife who said she had just been in an accident. Luckily she and our daughter are ok. But the driver that hit them is claiming no insurance and license! So we are pretty much out o' luck. The subaru is totaled.

So I needed a little run this morning. 5.35 ...moab t-minus 4 days.

Decided to hit golds on the way home tonight. Was able to get a good 7 in at a fairly easy pace. 4 miles at 7:41, 1 at 7:30, 1 at 7:19 and 1 at 6:50ish. Last good run until Moab on Sat. See all you frbers down there...and good luck!

Got home from work and felt like hitting the Tm one last time before Moab! 1- 7:24, 2- 7:19 2.0 incline, 3- 7:08 .25 at 6:50. all other miles at 1.0 incline. Here's hoping for good weather and safe driving for all of us. Good Luck!

Moab Race Report....

Woke up feeling pretty good, had a light breakfast and started getting ready for the run. Fritz and Christian came over and we all drove over to the start together. (Me, Jamie, Sherene, Fritz, Christian, Hunter, Kristin, Logan (yes THE Logan), and Katey) We got to the school and loaded the buses. Once at the top, they drop you about a half mile below the starting line, so you have to drop your sweats and walk up to the start. About 10 minutes before the race started Logan talked me into walking to the front of the pack with him. I dropped in about 20' back at the 7:00 minute pace group. It was nice to start without a  whole lot of congestion around. It was windy and cold for the first mile or two, after that it felt great. I probably could have ditched the long sleeve shirt I was wearing. (Oh well)... Here's the per mile breakdown of my race:

6:56, 7:07, 7:18, 7:33, 7:25, 7:18, 7:32, 7:29, 7:31, 7:42, 7:38, 7:28, 7:17,

I forgot to stop my watch after finishing, so I'm not sure of my .10 split time. Logan came back and ran me in. ( I should point out this was a PR for me by about 4 minutes. First time sub 1:40 )

It was a great race! Hopefully we all get in next year....

Well... back to reality. Still 3 feet of snow on my yard. Looking to get a good easy run in to keep the quads loose from Sat. I'm surprised at how good I feel from the race. A little tight in the legs, but nothing to serious. Hit golds on the way home from work. First 3 miles at 7:41 with 1.0 incline. Mile 4 7:19 Mile 5.25 at about 7:00... Could have keep going, but decided to keep it reasonable.

Wow... Remind me not to take a few weeks off from pilates. I was the only one in the class tonight and Rach made sure I used every minute. Aughh. Great Leg and Ab burn. She got a new maching Power Plate... muscle failure... Took the day off of running looking to get some good runs in the rest of the week. Peace out.

Hit the Tm early this morning. Feeling the effects of pilates last night. Legs were pretty fatigued. mile 1 at 7:30 next 2 at 7:41 mile 4 at 7:30 mile 5 at 7:00ish last quarter 6:40. Might try and get a few miles in tonight depending on the scheduling.

Hit the Tm early this morning. I can't believe how tight my chest and calfs are from the workout Tuesday night. Took 3 miles at 7:41 mile 4 7:30 mile 5 7:08 .25 at 6:40. incline at 1.0.  I'm hoping the weather people are joking about a storm rolling in with Snow....

Hit the Tm early this morning again. It started snowing yesterday! The forcast for the weekend isn't steller so, 3 miles at 7:30 next mile 7:19 next mile 6:41 last .25 in 6:18. It was a good run. The body is feeling loosened up. Hopefully will make it out for a good road run tomorrow. Booth you feeling up for it?

Good early morning run. I was ment to meet Chad and the Swamp's at 7:00, but the snow and lack of sleep persuaded me to actually go back to bed. So, finally got moving and headed out. hit 8 miles outside with an average pace of 7:34 (even with a car stopping me on mile 6 asking me about the ogden marathon route people are starting to scope it out) Once I got back I realized I needed 9 to hit 30 for the week so I hit the Tm for a 7:00 mile. Felt good.

Hit Gold's on the way home tonight. I felt pretty good so I decided to keep it rolling. First three miles 7:30 mile 4 7:19 mile 5 7:09 mile 6 6:58 mile 7 6:40 with a .35 cool down. Hope everyone got pinched today.

Hit Golds early this morning for a double header. Got 3+ good miles in on the Tm (1. 7:30, 2. 7:09 3. 6:58) before Ross showed up for some Raquetball. We played for a little over an hour - good workout.  Have a pilates session planned for tonight so, it'll be a good day!

Early morning Pilates session. Good leg and Ab workout.

Hit Golds on the way home from work. Thought about hitting the Ogden Bench for a run, but decided to give it another day or so. 4 miles at 7:30 1.0 incline 5. 7:19 6. 7:08 7. 6:50.

The first few miles felt heavy from pilates this morning. As the run progressed things felt better. Not great, but better.

Early morning Tm run this morning...(It's snowing outside! I need spring to come back) Tough run. Chest and Legs feeling tight from pilates. Mile 1 7:41 2 and 3 at 7:30 4 at 6:58.

Early morning Tm run. Just wanted to get in a few good miles. Hopefully getting in a big run tomorrow. mile 1 7:24 mile 2  7:19 mile 3  7:08 .5 at 6:54. alll at 1.0 incline.

Wow...Good run for me this morning. Most of our Wasatch Back team met this morning for a 15 mile run around Pineview.  7:30 am and it was cold. Where's spring? Started with a .4 jog to meeting place at the General Store with Chad. Met up with BG and started our journey. We talked about averaging between 8:00 and 8:30 per mile. I ended up averaging 7:48's with a max mile of 8:33 (mile 1) and a min mile of 7:26 (mile 15). I thought that was kinda funny. I felt pretty good through the loop. Farthest I've actually ever run at once. So, I'm proud! Better watch out for the Swamp Donkey's! Chad and BG and Brady rocked it. The strawberries BG had at mile 6ish were great. I'm anxious to see how the legs feel tomorrow. I feel pretty good at this moment in time.... Also it's worth noting Chad and BG owe me one.

time 1:56.... no miles on Crocs.

Gave the legs a rest this morning, so I hit Gold's on the way home from work. 3 miles at 7:41, 2 miles at 7:30, 1 at 7:19, 1 at 6:59. Recovering good from the run on Sat. Jamie is trying to persuade me to run the Full Ogden Marathon....

Bad night in regards to sleep, so no early morning run. Went to a great pilates session after work. Worked a lot of upper body and abs... Almost went for a run after the session, but dinner was ready and I made the right choice.

Early morning Tm run. Wanted to step it up a little today, so mile 1 7:30, 2 - 7:24, 3- 7:19, 4- 7:13, 5- 7:08 6- 6:44 and .25 at 6:18 pace. all at 1.0 incline. Felt good through out the run. Breathing was good could have kept going but needed to get ready for work....

Aughh. I thought Spring was right around the corner...Anyways, early morning Tm run this morning. I again wanted to push it a bit. 1- 7:24, 2- 7:19, 3- 7:13, 4- 7:08, 5- 7:03, 6- 6:40ish all at 1.0 incline. Felt good, my back was alittle tight, I pulled it lifting some furniture last night.

Another early morning Tm run. Really tired this morning. So, it was a struggle. 1- 7:24, 2- 7:19, 3-7:30, 4- 7:13, .25 at 6:40 pace. Looking to get an afternoon run in with the Boothman. Another long run planned for tomorrow. I hope the weather holds....

Most of our Wasatch team and Jeff met and went up to the start of the Ogden Marathon to run 13-18 miles depending on how we were feeling. I'll describe the run. Painful. Most of the run was into a pretty good head wind with hail blowing into our faces. I hope the weather is better next week for the striders half (for those of you running it).  I was pretty happy with my run considering I never got into a groove and the weather wasn't co-operating. Chad and BG smoked it. Fisher and Shane had to take off around mile 9/10.

16 miles avg pace 8:04

Mile breakdown: 1- 8:01   2- 7:55   3- 7:34  4- 7:53   5-7:57   6- 7:47  7- 7:50

8-  7:53 (wind and hail starting) 

9- 8:03 (wind hail blowing like crazy) 

10- 8:04 (still going crazy) 

11- 7:55  

12- 8:21 (wind and hail beating me down losing sight of Chad and BG)

13- 8:40 (legs starting to freeze up alittle bit. wind and snow blowing like crazy still)

14- 8:21 (trying to pick it up - wanted to get up the big hill up past the north arm)

15- 8:30 (weather getting worse and Jeff and I are heading it back home. Made it up the hill) 

16- 8:30 heading it home. wanted to hit 16 for the run - weather getting worse still. felt like I was being pushed sideways most of the miles..

Good run to have done. Go Swamp Donkeys!

Good early morning Tm run. Kept all the miles between 7:30 and 8:00. Wanted to take it kinda easy after Sat. run. I'm looking forward to another great week. Hope the weather clears out...

Another early morning Tm run. Thought about trying to run outside, but decided against it. 2 miles 7:30 1 mile 7:41 1 mile 7:30 1 mile 7:19 last mile at 7:05. Felt good - for the most part..

Awesome. Awesome. Was about to hit the Tm at the gym when HairDog called and said take him for a run on the bench. So we went up from 40th up to the bench trails and ran down  to the trail head at 29th then took the intermediate trail up to strong canyon (I think) cut down past the towers and looped around WSU football stadium back to 40th. I'm guessing at the milage, but based on time and speed it was probably between 4 and 5 miles. Felt great to be outside...

Good early morning Tm run. I always feel more fatigued a few days after pilates than immediately after...aughh. Went from 8:00 down to 7:30 for the first 4 miles and finished with a 7:00 minute mile. Hopeing to get a long run in tomorrow - Sat might be a problem.

I wanted to get a good run in today - since tomorrow I'm not running the striders half and it's a busy day.

10.60 avg 7:45

Decided to go for a quick run outside. Another balmy windy chilly morning. Ended up going 3.4 avg 7:36.  Went over to the finish line of the striders half. It was impressive to see so many fastrunningbloggers finish in the top 20. I bet over half of them had on the prized singlet. great job. Logan was stellar as usual. They were running into a pretty good head wind the whole way...

Hit Golds after work today. Ran into Chad who had just finished a great run. He inspired me to bust out a good run. 3 miles at 7:30, next mile 7:19 incline at 1.0. Next mile at 7:19, 7:09, 6:52. Hoping to get another great week of running in.

Early morning Tm run. Hit the first 2 miles 7:30, 7:24, 7:19, 7:13, 7:08, 6:50. Legs felt pretty good. Got a little carried away, but after a PB at mile 5.5 I had to finish the 7 off.

Early morning Tm run. Had an intense pilates session last night, so my core, arms, legs fatigued! So I was happy with the run. 8:00, 7:53, 7:42, 7:30, 7:19, 6:49 all at a 1.0 incline. Have been staying off the sode this week and I can tell the breathing is better...dang!

Thought twice about running this morning, but the third time got the better of me. First mile 7:30, 7:24, 7:19, 7:09, 7:00 ... The first two miles felt a little sluggish, but after that the legs felt good. Hopefully will get a good run in Sat.

Early Sat run.... finally had a great morning to run! The first few miles were a little chilly on the face and hands, but once the sun hit us it was great. Chad, BG, and I went up past the start of the Ogden Marathon course a few miles to hit our 16. Here's the breakdown:

7:46, 7:44, 7:50, 8:07, 8:04, 8:05, 8:04, 8:00, 7:57, 7:49, 7:49, 7:39, 7:50, 7:18, 7:28, 7:23

Mile 13 Chad and BG started pushing the pace - I was feeling good so I just went with it. I think we were all just glad not to be fighting the weather! Everyone looked strong! Nice Job Donkeys.

16.01 avg 7:48  time 2:04:54

Decided to hit Golds on the way home from work. Wanted to start it easy after the big run on Sat. my legs felt pretty good - though. It was my big lunch that was getting in the way! First 3 miles at 8:00 next 2 at 7:47 next 1 at 7:41 then hit 7:30 and the last qrt at 7:24. Would've kept going for 8.0 but my left leg started to tighten up a bit, so I decided not to push it. All at an incline of 1.0. - Here's to another great week of running FRB's!

A very windy morning, so I hit the Tm. Took it out easy again. First 3 miles in 7:41, next 7:53, 7:41, 7:19,  .25 at 6:58 pace. The miles felt pretty good. We'll see how it goes...

Had a good Tm run this morning. (not sure I can say that about a Tm run). But it felt good. Which is a little strange because I had a tough pilates class last night. Great leg and ab workout! First 5 miles 8:00, working down to 7:30 mile 6 7:19, last mile in 6:48. All at an incline of 1.0. Hopefully the weather will hold, so we can get a good bench run in tomorrow.

Awesome Ogden bench run! Met Chad and BG up at the 29th street trail head and ran over to pick up HairDog about the 2 mile mark. Then did the big hill for the first time this season! Nice t-shirt and shorts running. Looking to get a good long run in on Sat!

9:27 avg (including stoppage) 6 intense mountian trail miles.

Well... I wasn't going to run today to rest up for tomorrows run with Chad. But, I got some new shoes and wanted to start to break them in. So, I went and did some good miles on the Tm. 7:30, 7:24, 7:19 next .25 at 7:13 pace and last .25 at 6:58 pace. The shoes felt good.

Chad and I took off at 6:00 to run around Pineview Res. It was a refreshing 37 degrees out! Still needed gloves though. We wanted to slow it down a bit from our other long runs. I'm glad we did, I didn't feel super good. Hit a few good milestones - Longest run ever and most mileage in a week. Less than a month to the Ogden!

18.3 Avg 8:36

Early morning Tm run. Wasn't expecting to get in 7 after sat big run. I think slowing the pace a bit will allow me to get a good week in (hopefully). 3 miles at 7:30, 7:24, 7:19, 7:13, last mile 6:50ish. Incline 1.0 for the run. Here's to another great week! Good job to all you FRB's that rocked SLC. Sasha - great job. I wonder how you would have done in crocs?

Another early Tm run. First 2 miles 7:30, 7:24, 7:15, 7:00. They felt pretty good. The new shoes are feeling great as well. Have a pilates class tonight. So looking to be a good day!

Well due to the wacky weather I decided to hit Gold's on the way home. Hit the first 3 miles at 7:30, next 7:24, 7:19; 7:13 and the last .25 at 6:40 pace. Incline 1.0. They felt better than expected due to a large lunch at Bagios.... Hopefully getting in a good trail run tomorrow.

5.36 Morning

Well - woke up and it was raining so, I decided to hit the Tm for a few miles. hopefully it will clear up this afternoon so, Booth and I can get a bench run in. 7:41, 7:35, 7:30, 7:19, 7:10, and .25 at 6:48 pace. Looking to get a good long run in on Sat.

7.0 Evening

Great bench run after work with Chad and Shane. I think Chad was trying to kill me. The after effects of Pilates and this mornings run was catching up to me at the pace Booth was setting. I need it though. I need to get better on the hills...

Early morning Pineview extended Loop! With the Donkey's. Chad, BG, Jeff, and I started out about 5:45am in 29 degree weather. There was a little wind chill, still needed hat, gloves and leg coverings. The run felt pretty good. The last 9 miles under 8:00's so that's a little faster than I wanted to go. But it was feeling good, so I went with it. I'll see how the recovery goes this week. - Another first - over 50 miles in one week. Yahoo.

I was just glad to be almost finished as the 30k'rs were just beginning.

Mile splits: 8:22, 8:21, 8:00, 8:13, 7:59, 8:14, 7:56, 8:10, 8:01, 8:06, 8:07, 7:51, 7:50, 7:50, 7:46, 7:37, 7:53, 7:38, 7:39, 7:53

20.09 (2:40.06) Avg 7:58

Another early morning Tm run. Wanted to take it pretty easy considering the big run on Sat. Started with 3 miles at 7:41 then 1 at 7:35, 7:30, 7:19 and last .5 at 6:50. Incline 1.0. The legs felt better then expected. Here's to getting another good week of training. I can't believe the marathon is in less than 3 weeks! Ready or not... 

Early morning Tm run. About the same run as yesterday. 3 miles @ 7:41, 7:35, 7:30, 7:19, was able to hold the last mile at 6:45. Incline 1.0. Hoping to get some good runs in outside this week. Although a storm is ment to crash into us tomorrow....

What a great month of April! Most miles ever! Unfortunately I had another early morning Tm run. tried to pick the pace up a little from the first two runs this week. First 3 miles at 7:30, next 7:19, 7:10, 6:50, held the last .50 at 6:30 pace. Looking forward to a good bench run tomorrow...

Had a great pilates session last night. A lot of abs and arm work.

Nice easy 5 this morning on the Tm. Avg around 7:41 for the run. Incline 1.0. Looking forward to a good bench run this afternoon.

Hit the East bench in Ogden after work. Met up with 2 of my bro's and did 8.36. It was a little farther than I wanted to go, but it was great. We started at the 40th trail head and ran down to the Ogden pipe line coming across the canyon. Then we took the upper trail up into  taylor canyon and looped up and over to Buess and back down to the trail we started from. Great workout. Nice pace.

Great Saturday Morning! Still to cold for my liking but Chad, BG, Jeff and I wanted to get a good tempo run in for the Ogden Marathon. We decided to run the 1st half of the course and try to hold a good pace. I had an unoffical best 13.1 time.  Here's the breakdown:

7:32, 7:38, 7:28, 7:25, 7:12, 7:16, 7:11, 7:13, 7:11, 7:08, 7:30, 7:18, 7:15 last .10 at 7:00 pace.

13.1 Avg 7:20 time 1:36.01

Ended with a couple mile cool down Avg 8:30's

2 Weeks until the Big Dance!

Wanted to take it easy after Sat. run so I decided to run from Golds up to rainbow gardens via the Ogden river parkway trail. Good up and back. This part of the course is a killer on the half. So I can only imagine what it's like on the marathon. The loop was 6.33 miles Avg 8:10's. When I got back to golds I decided to run a tempo mile 7:20ish on the track. It was actually really warm out for the run. I was glad there was a drinking fountain!

Early mornint Tm run. Was a little tired from yesterday so I decided to start it out at 8:00 and take it down from there. 8:00, 7:54, 7:48, 7:41, 7:35, last mile at 7:18. Toward the end of the run I started to get in a groove. Might hit the track tomorrow for some speed! Count down is on...

Early morning Tm run. Wanted to get a good run in today. Wasn't sure how the afternoon was going to shape up so, I decided to get it in. First 3 miles at 7:30 incline 1.0. Next 7:24, 7:19, 7:10, 6:48. Wanted to throw a sub 7:00 mile in. Was getting tired, but held on.

Nice Ogden East Bench run with the Booth man. We did our 29th st big hill climb loop. Total time with stoppage 49 minutes. Looking for some good runs tomorrow and Sat. Nothing serious just some miles. Count down t-minus 9 days.

Good early morning run. Was able to get up a little later than usual, so I decided to get a good run in outside. Nice loop around eden and out to the stake center and down around the North Arm. It started raining on me with about a mile to go, it felt good. A slight wind the whole run.

6.26 miles Avg 7:49

An awesome morning run. Ran with Chad and Shane - we ran the middle fork loop. About as perfect a morning up in the valley as you'll get. Tried to keep the pace pretty casual, we were bouncing between 7:48 to 8:15 a mile over the 11 miles.

Ogden Marathon next Saturday!

11 miles Avg 8:02

Decided for an afternoon river parkway run. Went up from Golds again to Rainbow gardens and back. Took it pretty easy heading up: 8:37 ( acouple stop lights), 8:25, 8:24 decided to run it back down 7:41, 7:32, 7:29. Its been good to run this part of the course a few times.

Tick tock.

Early morning Tm run. Wanted to get some good miles in today. Nothing to serious, but a good run. Started off with 8:00, 7:53, 7:47, 7:41, 7:35 last .25 at 7:30 pace. Miles felt good. Getting a little burnt out of the Tm. Need it to warm up!

Good after work run with the Booth man. We drove up to the 29th street trail head and then ran down to the birdsong trail and down the parkway to Golds. Good run - Nothing serious. Time is running out!

Avg 7:59 5.71 miles

Time to run. 24 hrs to marathon! Just wanted to do 15-20 minutes walk-jog.

Good luck FRB's!

Awesome! Crazy to think I just ran my 1st marathon. The legs are definitely fatigued today, but I feel pretty good. Here's the breakdown.

Was awoken at 4:20 am with a major cramp in my left calf muscle it didn't relax for a few minutes, so I was in some serious pain. I was thinking you have got to be kidding. Once it relaxed I went and rolled it out on the foam roller and took a couple advil. Calf still hurt, but wasn't going to stop me from going for it. Jamie and I caught a ride up to the start with Chad, BG, Jeff and Shane. Got to the start about 30 minutes before game time. The sun was already up so, I knew this was going to be a HOT one. Once the gun went off I knew Chad was feeling it. So much for our game plan. He smoked it and turned in the HOT performace of the day. So, I felt great at the go, so I probably went out to fast because by the end of the canyon I was starting to feel it. Into the parkway I knew I was starting to fatigue out. The sun was draining me and I started walking at the last two aid stations for about 30 yards. So with the sun, leg crap with bothered me the entire run, and I measured the course a little long, I was really happy with my result! Here are my splits:

Run splits according to my Garmin: Time 3:30:39, Avg 7:59, distance 26.38

7:42

7:37

7:40

7:34

7:29

7:34

7:36

7:38

7:47

7:49

7:51

7:52

7:57

7:50

8:24 - Hill just past mile 14

8:00

8:04

7:53

8:07

8:06

8:19

8:08

7:42

8:52 Started losing Jeff here. 3rd place in his class.

9:15 Hardest mile of the day. Walk break. Should have poured ice water on me.

8:53

last .38 in 8:00 pace.

I came into the finish a little light headed. Booth was there luckily or I probably would have hit the turf. Looking back on the race I should have slowed the first 8 miles down a touch. It was definitely a  great experience and hopefully one I will grow from.

Peace OUT!

Decided to hit Golds on the way home to go for a short run to loosen up the legs. Went for a 3.25 avg 9:03's. Surprisingly the legs felt tired and fatigued, but ok. Left leg a little stiffer then the right. Left calf still feeling the affects of the cramp on Sat. Went to the steam room after and streched really good. Felt great.

Took the day off from running, but just had a killer pilates session. Lot's of Power plate and reformer routines. Good Arm and core burn out. Hopefully will get a good run in tomorrow.

Woke up to another spring storm. So I hit the Tm for a few miles. Legs felt pretty good. Started off at 8:34 and worked my way down by mile to 7:30 pace last .25 at 7:13 pace. Rolled out good after. Still looking to take this week relatively easy and then work my way back up for WasatchBack!

Great Bench run after work with Hair Dog. We took it up from his place onto the trail above 42nd street. Went north to Strong Canyon and up to the higher trail and then went up Buess trail for a bit and then ran it back down to waterfall canyon down to the trailhead on 29th and then back up to 42nd. Good loop lot's of ups and downs. Legs felt fatigued on some of the run, but mostly great.

Another rainy morning so, I decided to do a few miles on the Tm. Started off for 2 miles at 7:47 then 7:41, 7:35 last mile at 7:15. Felt pretty good. Had to hit a VRPB into the run. IBM came up yesterday and took a few of us to lunch and it was hitting me... Hopefully will get a good run in tomorrow. Looking to ramp some milage back up next week to get ready for WSB!

Terrible night of sleeping. Great early morning run around Eden. Decided to do the Cemetery loop and then out around the Stake center down around North Arm out to Snowcrest. Did a half mile on the new track they are putting in. Then back home. Didn't try to push the pace. Just kept it were it felt good. (Only one stoppage due to a mad dog)

8.10 miles Avg 7:57 time 1:04:22

Good morning run (besides almost being turned into dog munch!) A little rainey, drizzly, but great temps. Booth and I decided to run up the Wolf Creek hill and out to the end of the trappers ridge development. Good ups. The first 3.5 miles pretty much climbing. One the way back on the way to river road - got trapped by two black labs and a german shephard, rotwiler, and some other un-named dog - sketchy there for a few minutes, but the home owner finally came out. Just a classic case of a Home Owner that doesn't have a clue how stupid their dog is.

Great run though. - Time 1:09:55 Avg 8:44's Dist. 8.0

Last Night - didn't make it out for a run, but went to an intense pilates class. Some serious core and leg routines. Rachel (the instructor) has gone mental. 1 hr. non stop.

Hit the Tm for an early morning run. Wanted to get out, but Jamie left so, I was regulated to the home front. Decided to try and up the pace today. First mile 7:30, next 7:24, 7:19 (1.0 incline), 7:13. 7:08, 6:58, with the last .25 at 6:53 pace. Felt good to run it out a bit. Looking to get some more good runs in this week.

Good Morning! Another early morning Tm run. About the same as yesrterday except kept the incline (1.0) for the entire run. 7:47, 7:41, 7:35, 7:30, 7:24, 7:19 with last .25 at 6:45 pace. Left knee started bugging me a little or I would've kept going. Hopeing to get some more miles in this afternoon.....

PM Semi-great East bench run with Chad and his bro Ben. 7.68 miles. Broke in the new montrails - they were great. A little tight to start, but after a few miles felt pretty good. Had a major PB up the buess trail. No more chicken sandwhichs on run days! Good ups.

7.68 miles Time 1:12:54 ( didn't stop the watch for a couple breaks)

Awesome Sat morning run! Perfect temps perfect conditions. Headed out wanting to hit the North Arm but decided to add on the Shane loop and vause corner before heading down there. The North Arm is in perfect cond. Heard some sort of beast bellowing down in the marsh - wasn't going to go find it, but beautiful with Pineview and trees - ran out to the yacht club and back down the trail. - Hopefully will maintain some good mileage heading into Wasatch Back!

Time 1:05:27  Dist 8.11  avg 8:04

Late night run with Swamp Donkey team and friends. Great late night trail run. BG ran the first 3.5 miles in pure Swamp Donkey form. We headed out from the General Store at 10:35 pm headed out the North Arm and took the extension trail past the port ramp to the Spill way and back. A little scarey running the trail with the head lamp, but the temps and company were perfect.

Time 1:35:14 Dist 10.40 Avg 9:10 (forgot to stop watch on a couple stops)

I'm not sure how I'm going to top last weeks final run, but I had to get to work early this morning so I just hit the Tm for a quick 4.6. Hopefully will get some more miles in tonight. First 2 miles at 7:30, 7:24, 7:13 last .50 at 6:50ish pace (incline 1.0). Body feels really good after a good milage week for me.

Great early morning run! Chad and Rob inspired me to get out and get a good run in this morning. The weather was perfect. I headed out towards middle fork and ended up running up around the Dunns and back around the island loop - adding on a little at the end to hit 10.

Time 1:17:01 Dist 10.01  Avg 7:42 

Hard CORE pilates session tonight. 1hr of Reformer table. Leg's/Core buster.

Early morning Tm run. Jamie had pilates so, I hit the tread. After last nights pilates workout I'm seriously feeling it. Started off with 2 miles at 8:00, then 7:53, 7:48, 7:41, 7:24 and last qrt at 6:58 pace. Incline 1.0. Legs felt heavy, but I felt great breathing.

Another great Ogden East bench trail run! Met up with Chad and his brother Ben. Start up from 29th street and tackled the big hill with the Buess add on. We pushed it pretty good. These trails give you about everything!

Avg 8:52's (First mile up, 2nd mile serious up) Good Ragnar training!

Decided to hit Golds on the way home from work. Good run cinsidering I was tempted not to go... First 3 miles @ 7:41, then hit 7:35, 7:30, 7:10 with a cool down 7:41 for the last bit. Hopefully the sun comes out and we can get some good miles in tomorrow!

Unbelievable trail run! Went with two of my bro's Fritz and Tony up to Snowbasin to spec out the 10k next weekend. We started at Earls lodge and took it up to the entry to the green pond loop trail. That trail took us close to the strawberry lodge - we then cut up to the base of the last chance trail and ran it back. About 3 miles in it started hailing on us pretty good. June 7th in a snow storm. It was awesome. The trail is great - will definitely be running it again this year. Plenty of ups and streams to cross - sweet.

Great, but freezing early morning run. I should have taken some gloves! My left hand about froze off. Headed out and up the shane loop out tpast middle fork and back. Ran into Chad so, we ran around the island loop (good thing he was there or I probably would've headed home) - Got home at 9.20 on distance so, hit the Tm for a mile to make 10+. Great way to start the week!

Run Time 1:15:19 Dist 9.20 Avg 8:11

Tm Time 7:20 Dist 1.05

Another great morning run in Ogden Valley! Did the Stake Center loop w/island add on. Wasn't as cold this morning, but I wore a light jacket and gloves. June 10th crazy. The run felt great didn't push to hard except for the last mile and change about 6:35 pace.

Dist 6.26 Avg 7:50 time 47:00

Due to the crazy spring weather freezing rainey this morning. I didn't make it out, so I hit the gym on the way home. First 3 miles at 7:41, next 7:30, 7:19 (2.0 incline) last mile 6:40, last .25 at 6:18 pace. Run felt good and relaxed. Bring on some warmer weather!

Great North Arm trail run tonight. Went out and back with my bro. Took it to the ramp launch and back. 7.0 exactly. Kept the pace right around 8:00 which is pretty good. Hit the last mile in 7:28. Learned it's not the best idea to eat chicken chowder an hour before a run...

What an awesome day for a race! Perfect weather if anything to hot. The 3rd annual flying moose at snowbasin was great. We started at the base of Little Cat by Earls lodge and ran up and up and up to the upper green pond trail head. Took the trail over to the service road by strawberry lodge and took the lower green pond trail back to earls lodge. The first 1.4 was basically climbing up the ski run. It was tough! Was able to relax and catch my breath at the top and then I just said this is the flying moose - go for it. With about a mile to go I past a kid that I thought would smoke me, so that gave me some added energy hit 4:27 pace on the last downhill section. I was almost out a control. It was tough, but fun.

Went out early this morning - wanted to get the legs moving again. My quads are still pretty beat up from the race on Sat. So, this mornings run was short and sweet. Just some easy miles around Eden. Hopefully will get some more miles in tonight. The temps are supposed to be in the 90's all week. It looks like it'll be another killer Friday for Ragnar.

Great early morning run. Went up around Shane's out to the dirt road by middle fork and back around the island loop. Perfect temps. Held the pace pretty consistant except for the 1st mile and last mile. First mile 8:24 last mile 7:30. Avg for the run 7:54. Legs feeling good. I'm excited for the WBR - I hope the Swamp's are ready for some ultra fun!

Crazy hot run. Decided that I needed to get an afternoon burner in, because 2 of my ragnar runs will probably be in 90 + weather... augh. Ran the North Arm down to the highway and back. Did I mention that it was crazy hot. Great run though. last mile strangely felt the best.

Viva Swamp Donkey's!

What an unvelieveable great time. We had a little confusion with the Donkey's leading up to the big race, one of our runners got sick and was unable to run, so John Lewis became an honorary Swamp Donkey.

Chad, Shane, Nick Fischer and I went up to the start and were ready for our 3:00 start time. As we were driving up there the clouds came in and the temps cooled a little bit, but no such luck as 3:00 got closer the sun was in full force. Chad Booth gives a great description of our Ultra battle with team #202. When Fischer handed off to me - I had 10.7 miles staring at me and this other ultra team just a few minutes behind I knew I had to keep them at bay and build the lead if I could. Over the whole run I ended up avg 7:53's wich was great considering the sun and hills I was hitting more like 7:40 pace until the section leading up to Avon - it's a good steady climb - I was able to pull away from #202 on this section. I handed off to shane and was ready for a tall cold drink.

Night RUN. Dist. 8.0

Shane and I jumped in the middle fork river to ice the legs down right after John Lewis took off like a rocket. Chad was able to hold crow-magna off he had a great run. Those rollers from liberty to middle fork are tough he crushed them.

I got the baton around 10:45ish and I was off. I hit the first mile in 7:19 and was feeling awesome... and then wammo got hit with a huge side stich and side cramp. I couldn't even stand up straight... I was like augh... so, I walked/stretched it out for a few steps and started to really focus on my breathing. as a result my next 2 miles fell to around 8:10 per mile. By the 4th mile I was feeling a little better or was just dealing with the pain. I was able to hold about a 7:40 pace the rest of the run. I was happy to  see Shane at the exchange point.

I'll write Saturdays run up on Saturdays page...

Wasatch Back cont. See Fridays entry to start at the beginning. One of the many tough things about running this race as a ultra team is you have to run back to back legs 3 times. So, you have to run through the mid exchange points and hear them say he's one of those crazy people running the ultra distances. Which does pump you up in a strange kind of way. 

I got my last run going about 7:30am. It was another 10+ miler. I had the 5 miles leading out of Kamas and the next 5 miles with the big 'ol climb up and around Jordanelle. What a way to finish. After side cramping on last nights run - my stomach was still hurting. I was preping Shane with you might have to save me so get ready. I needed to take the first few miles out reasonable paced 7:54 avg. to see how I would react. It was alittle tight, but felt ok next two miles under 7:30 pace - then the hill five miles into a good run too. What's up with that. I was able to put my head down and avg around 8:30's! My team maining Chad would be there to throw water and ice on me and keep me cooled down... The Donkey's were awesome. So for the run I was able to hit just above 8's for my avg. I was happy. With about 4 miles of up and up and up.

We ended up taking 2nd in the Ultra division. Team #202 that we battled with the whole way finished 3rd. 29 minutes behind us. (Ranking as of about 6:00 pm last night so, I think they're pretty official...

What a great experience. The swamp donkeys were awesome!  

Had a very bad night with the youngest - up for a few hours in the midnight hours, so any thoughts of getting up early for a run went right out the window. Hopefully will get out tomorrow...Feeling pretty good from the WBR. yeehaww

Great morning run. First run since WBR. Chad and I hit the whole North Arm trail. We didn't push to hard - just a nice run. 8:43 avg. Looking to get back in the groove. Build up some milage and speed. Hopefully.

Afternoon Boating on Pineview... a bit of heaven.

A great HOT North Arm trail run this afternoon. Came home early to watch my girl play in her soccer tourny. After the game I ran into N. Fisher and decided I better get off my butt and go for a run in the 90 degree weather. Great run - started to get over heated toward the end.

Time 43:54 Dist 5.43 Avg 8:05

Great early morning run. A little shorter than I would have liked, but still a great easy run. Did the loop up around Shane's and out to wilson's and the island loop. Will try and get a good longer run in tomorrow.

Dist 4.76 avg 8:15's

An awesome early morning run around the valley. Went out up around Shane's then out to the Dunns past middle fork and back around the island loop. It's a great roller run. long straight away but beautiful. Had a pretty good week considering WBR last weekend wasted me. Have a 10k on the 4th so, we'll see what next week brings. Rock-it-out!

Dist 10.40 Avg 7:55 Time 1:22:18

Almost a perfect morning run. I had 1 dog stoppage and one pit stop at the Red house... good thing the renters weren't in there yet. The morning temps were perfect. I way over ate this past weekend. Felt really heavy. Will try and use a little more self control around the gooddies. - Did a different variation of the Shane loop. w/North Arm Hwy extention. Wanted to throw the hill in. Hoping for a great week!

Avg 7:53 Dist 6.05

Jamie had an early morning pilates class, so I decided to get one of my classic Tm runs in. 3 miles at 7:30 pace, next 7:24, 7:15, last mile at 6:49 - all with incline 1.0. Miles felt good. I remembered why I try and avoid the Tm especially with the great weather!

Great early morning run. Kept the pace nice and relaxed. I felt a little tired from boating last night, but I got some good turns in so, it was worth it. Did the Shane loop to string town route. Perfect morning conditions. First 2 miles were waking up miles around 8:45+ last two miles were around 7:40's so a lot of variation in the run.

Dist 5.05 Avg 8:15's

Nice relaxed early morning run around Eden. Nothing to serious. Keeping the legs loose. Did my original loop - Shane - eden park - island loop. 3.55 miles Avg 8:27's. Hopefully the race won't be to hot tomorrow. Plus my back is a little tight from H2O skiing the other day...

Sweet Fourth of July 10k. Got to the race early put got busy talking to people instead of warming up like I would have liked to. Oh well. It was good to see some people I haven't seen for awhile. Before I knew it the race was being called to order and the gun went off.

Mile 1   7:13  I found myself about 10 people back within the first quarter mile I started talking to John Lewis about next years WBR. After the first mile I told him it was go time. He was running it with his 10 yr old boy.

Mile 2  7:11 - this is an up around the dam onto the gravel pit road. I was happy with the time - the legs were feeling good. Started passing people.

Mile 3  7:16 Still feeling good was running with 2 guys on the gravel road, make it passed them by the end of the gravel back onto highway. 3 people in front of me here. 2 girls and 1 guy. The leader was some girl that was booking - out of sight (she ended up winning the race overall).

Mile 4  7:23 Not sure what happened hit to my pace - I ran most of the mile with one of the girls that was ahead of me passed her towards the end of the mile.No sight of the guy and girl a head of me.

Mile 5 6:41 Feeling absolutely great. Legs were rolling and I catch sight of the guy ahead of me no sign of the girl. Guy was about 3/4 mile ahead.

Mile 6  6:43 Still feeling great. running alone at this point. Would have been good to have the Booth man there to push.

Mile .32 6:21 pace. Great race 2 male 3rd overall. PR in the 10k.

Dist 6.32    Avg 7:02    Time 44:27

Great early morning run. For a few brief minutes it almost didn't happen, didn't get to sleep until late watching the trials. There are some seriously in shape people out there. Did the Shane Stake Center/Island loop. Hope it's a great start to a great week of running.

Dist 6.25 Avg 8:11

Great North Arm run! I think I lowered the time, I'll have to check Booth's initial run time. No Booth this morning, but I decided it was to good of a morning to pass up, so I went for it. Made it out to the Rocks in 19:30, So I keep pushing it. On the way back got a side stitch by the bridge - carried that with me the rest of the way back. No stoppage time though - true 1:02:50. I think breaking an hour is possible will take 7:20's or below to do it. Great goal to chase.

Dist 8.33 Avg 7:33 Time 1:02:50

Awesome Wheelers canyon loop run with Booth man and Hairdog. Head up wheelers canyon then take the ice box canyon loop up to the old snowbasin road. Then bring it home down the main wheelers trail. Just over 5 miles - 48 minutes.

Did some sets on the reformer table - need to get into a groove and get rid of my old man fat!

After not making it out yesterday - I was starting to get antzy. So, I hit the North Arm loop when I got home from work. Major Heat fest. Should've brought some ice. Made it out to the rocks in 20:38 Slowed a bit on the way back...Hot!

Some sweet H2O skiing this morning on Pineview. Best water of the year - yet!

Dist 5.0 Avg 8:06 Time 40:28

Great evening trail run up Wheelers Canyon with Booth and Shane. We went up Ice Box canyon and then added on Taylors loop out to the Green Pond Trail head and then back down the upper wheelers creek trail. The first 4 miles are basically up and up and up. Then you hit some downs with some rollers. The last 2 miles are a pretty quick down. Booth our best pace on that last mile was 5:27 - not to shabby considering the trail. Great way to end the week. Hope next week is as good.

Time 1:19:36 Avg 8:51 Dist 9.0

Outside runs will probably be sparse this week with Jamie being in Hong Kong, so I decided to hit the Tm this morning. Was more fatigued from Sat evenings run then I realized. First mile felt sluggish. 8:00, 7:53, 7:46, 7:24 with last .50 under 7:00 pace. Incline 1.0.

Here's to a great week!

Was able to get a quick run in after work on the Tm while the kids cleaned the basement. I'll take what I can get. Mile 1 7:52, 7:41, 7:30, 7:11, last .51 at 6:53 pace. Incline 1.0. Hopefully will make it out on the trails tomorrow evening!

Great mid evening heat run around the Middle Fork loop. Met up with my bro Hairdog and set out. Didn't really push until the last mile. Felt good to get out and get the pavement under my feet though! 

Dist 6.37 Avg 8:20 Time 53:01

Well I decided to hit the Tm at 10:00 tonight - knowing tomorrow might be pretty hectic. First mile 7:42, 7:35, 7:24 6:58 - incline 1.0. Hopeing to get a long run in on Sat! Let's do it!

Well the need to go run and to get at least 20 miles this week motivated me to hit the Tm at 10 pm tonight... Was baking in the sun all day blocking an outside fireplace. Missed my run yesterday so it had to be done. Mile 1 8:00, 7:47, 7:24. Have a big family reunion next week and some family olympics so, next week might be crazier than this week!!!

Great morning with Jamie! We did the extended Island loop as I like to call it. Took it pretty easy -but had a great time. You can't beat running with your wife! Will try and get some more miles in tonight.

 Dist 4.36 Avg 8:53

Hit Pineview for a early Morning ski after running with two of my Bro's .. Best water of the year. Storm was coming in so, only 1 other boat out and glass water. Life is Good.

Wanted to get outside this morning for a run, but Jamie had a pilates class - so I hit the Tm for a good run. Wanted to break 1000 miles for the year with this run - hard to believe that I've actually run 1000 miles this year - who would've thought. Feels pretty good! Mile 1 8:00, 7:53, 7:47, 7:41, 7:30, 7:10, last .25 at 6:40ish pace. Incline 1.0. Legs were feeling great. Upper body pretty tired from skiing yesterday, went back out last night for another ski with some friends....

A really really Hot North Arm run. Hit the North Arm after work - needed more water. Went up past the boat club to hit 3 miles and turned it around.

Dist 6.15 avg 8:16

Great morning run! Decided to put the tunes on this morning and see what happened. Hit the Hwy and decided to take the road down to the 40 mph sign by the spill way. Just over 4 miles. Some good long rollers on this route. On the way back I decided to take the North Arm the whole way. Added a little on at the end to hit 9 miles for the run. Good times.

Dist 9.05 Avg 7:59 Time 1:12

Well another get Froerer olympics, but another 2nd place finish in the neighborhood run. My brother in law Rob - is tuff at the mile! He went to state in High school in the distance! He only beat me by about 10 yards so the closest yet! Fun times. We didn't start the run until noon so it was near 95 degrees and rising! I did a half mile warmup and then the gun went off. Mile split 5:43. Maybe next year!

Great evening run. Worked in the yard spreading bark after work, but wanted to get something in so I did the extended Island loop. Nice and relaxed. My watch died about 2 minutes into the run, so I'm not sure on time or pace. It felt great though!

Great Wheelers Canyon run. Got home and decided to go do the Ice Box loop. Pretty hot when you get out of the shade, but the trail is great. Tried to push it a bit. Quads still a little sore from all the activities last weekend. Legs felt pretty good though.

Dist 5.08 Avg 8:39 Time 43:57

An extremely HOT run on the North Arm trail after work. Couldn't wait for the weather to simmer down, after not getting out yesterday I was needing something. Although yesterday I was a flyer on a 3 man ski pyramid so, that was pretty fun. Hopefully will get a longer run in tomorrow or Sat.

Time 52:13 Avg 8:42 Dist 6.01

Great early morning run with the Boothman! We did his MiddleFork bridge out and back. It went great. Here are the splits 8:10, 7:55, 8:08, 8:15, 7:41, 7:39, 7:53, 7:40.

A great way to start the month!

Time 1:03:22 Avg 7:55 Dist 8.01

Great early morning run. Except the last few miles the sun was pounding down on me... Augh. Decided to hit the 9 miler loop. Head out towards the spillway when you hit the 40mph sign it's just over 4 miles via the hwy. Turn it around and take the entire North Arm trail back. Need to addon a little past the driveway to hit the 9. Here are the splits: 7:57, 8:12 (hill on the Ogden Mara), 7:55, 7:51, 8:01, 8:13 ( not sure), 8:30 (really not sure), 8:09, 7:43...

Time 1:12:42 Avg 8:03, Dist 9.03

A very HOT afternoon run. Temps near or above 100 degrees. Took a ice cold water bottle out with me but, by mile 2 it was warm. Miles actually felt ok - nothing to serious 8:04, 7:57, 7:55, 7:49.

Hoping to get wheelers in tomorrow night!

Great early morning run. Got out and decided to do the Shane hill Stake Center loop. 8:16, 7:47, 7:46, 7:35, 7:35, 7:25 last bit at 6:54 pace.

Time 48:15, Avg 7:42, Dist 6.27

Wow!!! Decided to hit Wheelers after work, so I headed up there around 5:30 it was a good tough climb for me today. Work took us to Iggys for lunch so, a Fish-n-Chips and a few drinks later I was thinking why didn't I get a salad.

On the way down the main trail I had a prompting to run down the middle of the trail because something was lurking on the trail ahead. I thought ok. I've tried to follow those promptings when they come... and good thing about a mile down the trail there was a monster rattlesnake on the right side of the trail! It made me jump about 15 ft in the air! It was shaking it's rattle like crazy. Who knows what would've happed, but I'm greatful for the prompting!

Time 46:11 Avg 8:58 Dist 5.15

Great after the storm run with Bro HairDog. We did the Shane Stake Center Island Loop. We pretty much talked the first few miles and then tried picking it up. Both of us were feeling the effects of some sweet h2o skiing this morning. Lake was perfect. 8:45, 8:25, 8:09, 7:58, 7:45, 7:42 last .26 at 5:29 pace... I won. Need a good long run!

Time 50:12  Avg 8:01 Dist 6.26

Grat early morning run with the Boothman. We decided to do the Garden of Eden race in reverse. It would have been fun getting in the race, but it snuck up on us to fast. Here are the splits 8:35, 8:10, 8:02, 8:02, 8:12, 7:29, 8:27 (spring mtn climb), 6:24, 6:55, 7:09, last .26 at 5:27 pace. Legs felt heavy the first 4-5 miles Pretty much slight uphill those miles. Little break before Spring Mtn. Then a crusier back. Surprised at how good I felt. That's a good sign I guess. When we hit the down Booth turned on the rockets - Had to push it to keep him in my sights.

Time 1:18:49 Avg 7:41 Dist 10.26   (Best pace 4:19)

Chased the kids around the Huntsville park for a few hours... Didn't make it out for a formal run...Hopefully tomorrow.

Early morning pilates class from the mistress of pain. A lot of arms and core work. It has been about 2 months since my last class. It felt good to hurt. Need a good run after work tonight!

Sweet PM run - Ran from Valley School with the Island loop. Perfect temps felt pretty good throughout: 7:53, 7:41, 7:43, 7:31, 7:27, 7:18, 7:31, last .11 at 7:00 pace. Upper body was feeling it through the shoulders from this mornings pilates.

Time 53:48 Avg 7:34 Dist 7.11

Well - after not getting out during the day I decided to hit the Tm for a quick late night run. Wanted to try and push it a bit. First Mile 7:41, 7:24, 6:58, next .25 at 6:40 pace, last .25 at 6:18 pace. Incline 1.0. Hopeing to get out on the pavement tomorrow....

Well the day came and went and as I was about falling asleep on the couch - Booth rolls up and says let's hit the North Arm for a Full moon run... It was sweet. Hairdog hit it with us too. Just had eaten dinner about 45 minutes earlier so I was feeling salsa and mexican fiesta pretty much the whole run. We pushed it pretty good on the way back hitting the last mile in 7:10.

Time 49:50  Avg 8:17 Dist 6.01

Early early morning run with Chad. We got out a little after 5:30. It was still dark and because of the ballonfest and xterra races the roads were busy. We hit the Spillway N arm trail loop. Perfect morning for a run. I ran most of the way with stomach side control in enforce. Great run!

Time 1:09:58 Avg 7:56 Dist 8.82

Watching the kids tonights so, I decided to hit the Tm. Started with 2 miles at 8:00, then 7:47, 7:41, 7:24 and last .25 at 6:40 pace. 1.0 incline. Hoping to get a good week in. I would like to increase my miles this week, but it's the last week before school starts and it's busy!

Good late afternoon heat run. Went and did the middle fork loop and cut up the trail to my parents. Felt pretty good.

Time 41:21 Avg 7:56 Dist 5.21

Great evening run with Chad and Anthony. We ran from the library in Huntsville back home. Good roller stretch around Pineview. I thought we might take it easy, but Chad pushed the pace good. Here are the splits: 8:17, 7:49, 7:35, 7:07, 6:37, 8:29. Shoes starting to feel pretty thin and worn. Will look into replacing them soon.

Time 45:56 Avg 7:39 Dist 6.01

Good hard North Arm run after work. Hoping it would be cooler than it was. Good sweat out!

Time 41:37 Avg 8:15 Dist 5.04

Great MiddleFork Bridge out-n-back! Got out later than I would've like, but Jamie got out before I did...So there it is. Carried a water bottle the entire run. Felt pretty good, although my right calf didn't loosen up until I was 3-4 miles into it.

Time 1:02:36 Avg 7:49 Dist 8.01

No running miles, but a great 2 1/2 mile bike ride with my 6 year old son. We Did the Island loop with some North Arm extension. Doesn't get any better than that! Hopefully will get out for a good run tomorrow.

Good easy early morning run. The wind kept changing directions so, I was constantly running into a headwind, but it felt ok.

Time 51:24 Avg 8:14 Dist 6.25

PM run

Mike called and wanted me to run him through the Huntsville tri-course. It starts at the Port Ramp and takes the Hwy down to the North Arm trail head and takes the trail back to the ramp. Good run.

Time 37:47 Avg 7:47 dist 4.85

Early morning run... pretty short - conf call at work and got out a little late.

Time 26:12 Avg 8:19 Dist 3.15

Good Evening run with the crew. Booth, Anthony,  Mike did the North Arm out-n-back. A good couple miles last mile split 6:58.

Time 38:57 avg 7:45 Dist 5.03

Early moring run with Mike and his friend Jay. They are getting ready for the Huntsville Tri - so we hit the 4+ mile run couse. Start at the marina and run the Hwy to North Arm trail head and take the trail back to the marina. I did a 1 mile warmup before they picked me up. Her were our splits for the run: 7:48, 7:29, 7:22, 7:14, 6:52 pace.

Time 35:27 Avg 7:22 Dist 4.81 + 1 mile warmup around 8:40.

Rainey Labor day! Was going to head out this morning, but the rain sent me down to the Tm... So I decided to try and get a good run in. Here are the splits: 8:00,  7:53, 7:47, 7:41, 7:30, 7:19, 6:45. Incline 1.0. Legs felt great. Hoping to get some good miles in this month. Maybe sign-up for a race or two.

3 miles on the bike with Luke. Black trail with North Arm extension. Good Times.

My afternoon run with the Boothman got foiled, so I decided to get a good run in when I got home. Took the Hwy down to Skyline trail head and North Arm back. Pretty good head wind to the trail head (3.34 miles) My legs were heavier on the way back because of it. (That's my excuse anyways). Splits: 8:08, 8:08, 7:55, 7:48, 8:08, 8:15, 8:04, .55 at 7:27 pace.

Time 1:00:29 Avg 8:01 Dist 7.55

A good but hotter bench run today. Meet Chad at Rainbows and headed up and out to the canyon overlook and then took the upper trail to the top. I forgot how much up there is. I started out feeling good, but about 55 mins in I started over heating a bit. Need to keep hitting the trails!

Time 1:11:08 Avg 8:50 Dist 8.05

Great early morning run around Eden. Did my 10k loop. It was colder than expected, but nice. Had a good week, look to keep building back up.

Time 49:16 Avg 7:55 Dist 6.22

Good early evening run. Ran home from my parents place and added a little North Arm on. Was pretty warm when I started, but cooled off about half way into the run.

Time 40:51 Avg 7:52 Dist 5.20

A great run this evening. Headed out along the North Arm trail. It was a little muddy from this afternoons rain storm, but great as ever. Need to make my way to the Stk Center for my daughters soccer game so, I hit the newly emerged old Hwy that cuts across Pineview when the dam gets low enough. My right leg and foot seem a little tight - never felt in the groove.

Time 41:54 Avg 7:54 Dist 5.31

Needed to get up early to get a Tm run in. My schedule lately has been crazy!! Started out with a couple 8:00's, then 7:53, 7:47, 7:41 and finished with 6:58. everything felt good. Hopefully will get a good run in tomorrow!

Great early morning run with the Boothman... Shane joined us for the first few miles too. We hit the extended North Arm loop. Took it down past the Skyline trail head about 1/2 mile and then ran it back. We kept it pretty easy the whole way 8:20 ish a mile. My garmin lap memory filled up about 6 miles in so I lost the last 3 mile splits... Great beautiful run!

Great morning Tm run  (if you can have one). Needed to get out before the day started so I hit the Tm. First 2 miles 8:00, 7:53, 7:41, 7:30, 6:55(ish), last .25 at 6:30 pace, then a .25 cool down. Was adjusting the incline up and down throughout the run. Hoping to get a good week in!

Another early morning Tm run. Decided to get up and get it done. First mile 8:00, next two at 7:47, then 7:41, 7:24, 6:53 next .25 at 6:23 pace and then a cool down .25. Left the incline at 1.0 for the run. Felt good after yesterdays run....Hoping for the same result today!

Great moonlight pre sunrise run. Booth and I hit the 10k loop Kept it nice and easy. Time was around 50 mins so, I think that puts us just around 8:00 min avg. Good start to the week for me! Need to make sure I keep it going!!

Nice early evening run. My bro. Anthony and I ran from my house to Valley School. To hit 7 we added on a bit in the town of Huntsville. Running past the Shooting star.... that star burger was smelling good!!!

Another early morning Tm run.. ughhh. I had to motivate myself this morning. I could only manage just over 5. 2 miles at 8:00, 7:53, 7:47 and the last mile is the only one that really counted 7:10. Incline 1.0. It's been a few weeks since I've made it out daily. It's felt good so far. Hoping for a good run tomorrow!

Had a great run with Jamie after Alex's soccer game. We hit the loop. Nice and easy. Had a great week of running. My right leg and foot have been a little tight the last few weeks. I think it helped them out by getting a few extra miles in this week. Will try and have another great week next week!

Early morning Tm run... Cold and dark so, I opted for the cold and dark basement Tm run. I know. 2 miles at 8:00, then hit 7:47, 7:41, 7:30, 7:19, 6:45. Incline set at 1.0. Legs felt good. Let's have a good week!

Nice Ogden bench run after work. Temps were almost perfect. Cloud cover was there, but a little warm. Did the 29th st. loop. I was proud I made it up the big climb without stopping, but paid for it once on top. Took a bit to get the legs going again. Was going to add on past the car, but need to find a pit stop!

Good early morning Tm run. It's getting cold outside.... Started with my normal 2 miles at 8:00 pace, then 7:53, 7:47, 7:35, 7:02ish. Incline 1.0. Legs felt good from yesterdays bench run.

On the advice of the Boothman - Did an Awesome Wheelers canyon run with Ice Box, maple, green pond add on loop. The first 3 miles are basically uphill and the last three are down. Awesome temps and the leaves are changing so, it's hard to beat. Ran with my Bro. Anthony.

Time 55:52 Avg 9:00+- Dist 6.14

Sweet, but hot afternoon striders 7! Was hoping for some cloud cover, but not in the cards today. I heard there was around 150 runners. 3:00 pm start time. They bused us up to the top of 29th street and the gun went off. Tried to start off somewhat up front, so I wouldn't get trapped on the single track. First mile was about 8:30 up hill - forgot how much up!! 2nd mile hit a 6:48 way to fast especially because it's rolling and I hadn't hit the down yet and I was starting to feel the heat. 3rd and 4th miles were right around 7:05+-. 5th mile 7:30 started to over heat on the pathway. Only 1 water station. 6th mile 7:44 and starting to fade glad the finish line was in sight. Not sure on the .85 forgot to stop my watch. Tried picking it up though no one passed me on Grant! - A little over heated, but a great race.

They had me AVG 7:17's - I'm happy with that considering the conditions and taking 1st in the 30-39 group! PS. lots of good swag...

Early morning Tm run. Legs started to tighten up yesterday from the race on Sat. Just wanted to get some miles in and keep them loose. Started 8:34 worked down to 7:54 for the last mile. 1.0 incline. 5 miles. Hoping to have another great week!

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.