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

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)