Sunshine!

A very nice workout at the gym this afternoon, got there a bit early so I got 3.5 miles of quick running on the TM did .5 miles at 6:40 pace and another 1.5 under 7's... then I hit Spin Class, the instructor was late so when she got there 15 minutes late I had been spinning thw whole time she decided to do a regular class so I got 1 hr in on the bike which was great, I felt very good and worked hard (4 run miles)... then back out to the TM for 3.2 more run miles all at a good clip!  Looking to get 50 miles in the next couple weeks to prepare for the Moab half and also I need to get some fast miles in out on the road hopefully!!!!!

Beautiful day, 38degrees at 6:30 this morning in the Valley, felt like serious SpringTime, so i got outside and ran... it was nice, felt great did the first and 2nd mile in 7:46 and 7:47, 3rd 7:55, 4th 7:22. with another .75 to finish it off. Good to run outside and not be freezing i have been a wimp this winter with cold runnning weather, hence the gym time! Looks like it may be getting cold again, no worries I need a few more good ski days! I am going to either hit the gym or go outside again later!

Added another 6.35 with Shane up on the Bonneville shoreline trail North of 12th which was awesome, warm, dry and great to be running on a trail... My only problem was I went without lunch and only snacked, I am trying to be better at my eating and trying to snack more throughout the day, that doesn't work well when you run with the MTN goat, we started going up, and then on the turn around we took the upper trail which led to more up and I was runnning in a bit of a delusion, kinda light headed, but I kept moving and ran through it and felt better after a minute, good lesson to learn though!!

Another great run outside, waited till the 2 younger ones went to there pre-school and tumbling/mess around class, and then headed out at around 9:20. I did the River Road loop wind wasn't bad going North actually didn't even notice it(maybe cause it was at my back) but I don't think it had started up too bad, when I turned west there was a good side wind and then when I turned South it really kicked up, haven't ran in that kind of wind for a long time, thank goodness it was warm, felt good and actually picked up the pace the last few miles(sub 8's) overall felt a bit fatigued from yesterday's hills, but got feeling better as the run progressed!

Late night Championship soccer game tonight, so should be a good workout! fun game we got beat but ran hard...

Took to the TM again today at the gym... plan was to do the norm little warmup then Spin... but got talking with Todd on the TM and missed the Spin class, actually was very good got a very good run in, last few miles picked it up and the last 2 under 7's and moved down for the last mile at 6:40ish, felt pretty good, definately was pushing it at that pace, need a few more longer pushes sub 7 before Moab to get a better idea if I can sustain it for the 1/2!! Looking forward to it either way, should be a good one!

Planned on a nice easy workout at the gym... but I felt awesome so I got after it! started with quick 1.4 TM warmup then Spin class(3miles) good burn, felt very good, then went back out on the TM for what I though would be another 1.5 mile but felt very good and decided to go for my TM 5k record... after a quick 1 miles, I kicked in and dropped below 7's and gradually kept dropping I ended running at 6:18ish or somethin like that and had I been paying more attention could have definately gone under the 20 min mark!! but I ended up after subtracting my first mile at 20:10 for the 5K, good stuff! I felt great, I hope I have a day like this in 2 weeks in Moab 7/min pace felt very good, like I could've just kept on rolling!

Got outside for a quick run down to the Stake Center and back up by Shanes and around... Felt really good splits were: 1= 7:28, 2= 7:26, 3= 7:43, 4= 7:55, 5= 6:58, It was abit chilly and a little windy but ran inshorts and a long sleeve with a beanie! ave HR was 155 and the 6:58 mile was 163, not sure if I can hold that and a bit better for 13, we shall see, looking forward to it!

Thank you SNOW, what a beautiful sight it is!! Big Snowstorms in March, you can't beat it!

Good workout at the gym 3.1 quick TM miles, then Spin class (3miles), then back out for 4.1 quick miles, went 8, 7:30, 6:58, 6:44. Felt pretty good overall, it ain't feeling easy at 6:44 though! oh well thats why we do it to get better!

Looking like tomorrow may be a zero unless I get up early... SKi Day is in the Works YO!

A quick 3.5 miles on the TM in the basement, helps to do this with some fairly loud rockin music... which I had!

Hit the slopes at noon for 2.5 hrs, fun stuff good skiing, skied with the Rounkles and others... in the good spots it was 14-16inches deep, hopefully a few more good ones will hit us!

Went to the gym this morning, TM'd it for a good consistent run started at 8's and went down to 7:30ish, felt alright didn't have the pep in the step!

May take the kids up skiing this afternoon, they have short day at school!

Snuck a run in at the gym real quick... good pace down around 7:30ish

A great outdoor run this afternoon... was planning on hittin the TM, but got a text from shane, saying he was hitting the north trail at noon, thats all i needed to keep me away from the TM... good run went for 7.3, first mile which is almost all uphill was in the 10's after that we kept them all around 8's, with the last one coming back down around 6:50ish.

Tomorrow may be tough to get a run in, planning on doing a big climb/ski outing!!

Epic day, did something that I have always wanted to do... climbed up the front side of Ben Lomond and then skied down the front side face... 4300 vertical feet of climbing in 3 miles, took 4 hrs 29min. to Summit and then 48 minutes to ski back down! We started at 5am skinning up, we were able to do this for about 2 hrs then and to switch to crampons and ice ax... very glad we had them, I wouldn't have done it without them... it got steep quick and continued that way, beautiful day to do it, other than the last ten minutes of hiking, there was no wind and arounf 30 degrees! The Ski down was fun but sketchy, not great conditions, but still an adventure!

A very nice warm, windy day for a run, I hit the east bench for a steady 8.5, kept it all nice and easy... the construction crews who are putting in a new water pipeline for Ogden City are doing a great job of tearing up the lower trail, but I talked to one of the trail guys today and he assured me things will be even better when they get finished, new trails! North facing sides still were snowy and icy, but other than that the trails were good! May do it again tomorrow!

aiiigh. A very good St. Patricks day run up on the bench, it took a bit to get there, but when I finally did it was good. started at 29th and went to the steep hill via the mid trail and then up to the Beus steps and back on the upper trail! Felt better today, a bit more fresh!

Another great run outside on the E. Bench did the same route but cut up Strongs, which cuts about a mile off, felt good kept it nice and easy, weather was awesome!

Soccer game tonight(1 run mile) we won, I tweeked my back a bit, hope not bad we will see in the morning!

Pr'd in the moab 1/2 today... that is good, but it was definately a tough one, never felt great other than miles 5-7... it was good to battle through it and still PR, but I was hoping for sub 1:30... no worries though there will always be more, fun time good burn! Kelli (my wife), Nicholas(brolaw), & Jamie(sislaw) did great too, Nick came in a couple minutes behind me, he kept me going, I kept expecting him to come by me! Splits were:

1st = 6:37 (fast downhill, maybe too fast!), 2nd = 6:55(eased in to a good pace), 3rd = 7:02, 4th = 7:06, 5th = 7:00, 6th  = 6:59, 7th = 7:10, 8th = 7:07, 9th = 7:03(the hill mile, felt good about this mile), 10th = 7:09, 11th = 7:28(gettin tough), 12th = 7:18,13th = 7:14, last .14 6:50

Fun race great weather.

I was  checking my HR for the race and ave. 171 for the race and all the miles were crazy consistent, within 1-2, never went below 170 or above 172! I guess that is good! I thought I was averaging mid 160's at a 7min pace, maybe that goes to show that this course ain't that easy! Summary for the race I need some harder, faster workouts to get used to a faster pace, overall very happy with the race though, I see good consistent improvements!

Went to the gym on this snowy Monday... skiing should be good for all you runners! Good workout TM for 2.6 miles all fairly fast did the last mile+ at 7:08 pace, gotta get faster!! Then hit the spin class(3miles) good burn.

8 solid miles on the TM at the gym, didn't plan on getting 8 but had the ipod and got in a nice TM groove, did all the miles under 8's with the last 3.5ish under 7:30's... overall felt good!

Early TM run at the gym... good burn started slow and worked down ended last mile at 6:58 and most under 7:30, felt tough today(read this and realized it could be taken the wrong way, like I was tough, i wish! The miles felt tough!)! gotta get faster, worried about my 09' goal of sub 3 in the marathon!!

Soccer tonight and if I am lucky a couple of powder turns this afternoon!

I finally got some miles in after taking some run time off since last Wednesday... I pulled my upper, upper hamstring I think, it is deep in my Glut, but have been told it is where the hamstring attaches??? anyway i did it playing soccer last Wed. soo for therapy I went skiing Friday half day, Saturday all day and today for a few hours, it doesn't hurt when I ski!! Today was unbelievable 13-14 inches and in spots alot deeper, can't believe it is Spring and almost April, it felt like January! Lovin it!

Tonight I jumped on the home TM while the kids were playing around in the basement, good workout didn't kill it, just nice and easy, a bit worried about the injury I can feel it when I run, but I have been able to really since before the St. George Marathon last October!!

More skiing this week as more storms are coming!!! Thinking about running the half up here on Saturday???

A nice gym workout, 3.5 miles on the TM, last 1.5ish under 7's and then i went to Spin class, good workout there too, tried to keep it tough pedaling and work on working and stretching my Ham/Glut/whatever it is??

Snow is falling again, sis is in town may mean i will ski for a bit tomorrow, good injury therapy!