Sunshine!

got a good TM run in at the house this morning, did it barefoot, which i wouldn't recommend, a bit of a blister building on the left foot toward the end of the run... may have been due to the fact i was doing 2 min intervals at a pretty fast pace.

2 soccer games tonight that went well... won the first tied the 2nd, i took it easy due to my hammy not feeling great, especially when i cut or sprinted(1 run mile) 

is there an injury bug going around FRB? if so i have caught it... I have been dealing with this hammy issue, and probably shouldn't have played soccer last night but i did and must have been over compensating for it and did something to the ol' right groin!!! So i went to the gym and got on the bike for 50 minutes, felt good to loosen it up a bit but it is hurtin tonight, so don't know if I did more damage! May need some extendo healing time, haven't dealt with sideline injury for a long time!! couldn't run if i wanted to right now! and the unfortunate thing is i am pretty sure i couldn't ski.

Decided to go for a late night special(left at around 9:30), my groin made a phenomenal comeback today and felt much better as the day went on, I am turning into a believer with the Ice, stretch, and Tiger Balm treatment! My hammy hurt a bit on the run but not too bad, kept it nice and easy... ran from my parents house over to our house with a little add on around Eden to get over 10! Beautiful night the moon was bright, didn't my headlamp and a good thing I didn't cause the batteries went dead about 1/2 hr into the run! The only real issue on the run was the cars bright lights when they came toward me, i was a bit worried about rolling my ankle when i stepped off the road!

Kicked the week off on a fantastic trail running note... the weather today was sweet, I officially have Spring Fever! Ran from DeeEvent Center up to the trails and all the way over to Ogden Canyon, and back! Good solid run, didn't kill it... did 4 miles in the 9's (hilly areas), 3 in the 8's and 3 in the 7's... I think that adds up to 10!

Good trail run, started at Mt. Ogden Park and went up... a bit different from yesterday when I went over, first 2 miles reflected that 10:30 and 11:12, then I got going good, tried to push it, today was meant to be a hard day, i'd count it med/hard...ave. HR was 162, i did 3 miles in the 7's and 3 in the 8's, with a total of 1473 of elevation gain.

A great run this afternoon with Nick and Shane, started from Nicks bros house and went along the mid trail over to the canyon and then came back via the upper trail and did a nice steady climb, kept it fairly nice and easy, i didn't feel like i had the pep in the legs but it was good to be out running with good company! 158 ave HR, with 5 miles in the 8's, 2 in the 9's and 1 at 10, 1410 in total elevation gain!

6.7 tough miles on the TM at the gym, never felt great, tried listening to tunes and that didn't seem to help... just one of those days, good to push through it and get the miles! did it all under 8's with a few at 7:30's never went below that.

A fun 1/2 day of skiing with the 2 older boys, 5-6 inches of sugary powder, real easy skiing, made it very fun for the boys they were loving it, skiing a bunch of steep runs... pork barrel, moonshine, testpots too name a few, great powder training day. I don't ever remember loving the powder that young 7 and 10! CArver the 10 year old threw his first full 360 on a steep powder run, he crashed but made it all the way around! Fun Stuff, ay be the last for the year they close a week from Sunday, and we have soccer kicking into full gear next week!

Early morning jaunt around the dam... good marathon training run, started at the general store with Nicholas, John, and Shane ran with Shane and John to Chris's where they detoured up and over Trappers, Nick and I kept rolling around the dam... we didn't break any records today but it was good to get the mileage in... I needed it! ended up ave. 8:30ish.

Call it demented and sad, but I had a goal to hit over 50 for the week and I was .74 away so while my kids were playing soccer in the basement I jumped on the TM and ran a mile, actually felt kinds good to help get the food digested! 55 next week is the goal!

Started at the Dee Event Center and went to Ogden cyn and back with a few side jaunts to get to 10 came down the steep hill, beautiful day to run, took me a bit to get my legs going but felt great the 2nd half of the run.

fun walk/jog around the black trail with the family... Tanner (2.5) rode his bike the entire way and did not like me helping him up the steep hills, we took a jaunt down to the Packs to which added about a 1/2mile, not bad for a 2 yr old!

Did 6 sets of 20 on the jump board tonight, gotta get going with the Pilates, my core is getting weak!

Hello Winter it is back! Went to the gym did a 2.8 mile warm-up on the TM then hit a great Spin class, good tough sweat fest(3 run miles)

Hello winter in a serious type a way! it is dumping here in s. Ogden, looking good for one last Powder day tomorrow, can't beat it, skiing powder in mid April!

Needless to say I went to the gym at lunch, I thought I was finished there... good 2.5 mile warm-up on the TM, then hit Spin class, great burn there, legs felt very good! Then back out for 2.8 more miles on the TM at a steady 7:53 pace!

May test out the Hammy tonight at a soccer game! tested it out felt good, fun soccer game we won 8-6

no running today, one last ski day, for April 16th it was great to be skiing powder, not the best powder of the year, but great for the date! skied 6-7 runs!

Sweet run on the bench, it was a very tough one to actually go on, i was not feeling the mojo. Once I got started I felt great, started at Mt ogden park and went up and through golf course and over to 22nd st and then went up on the upper trail all the way back to beus and then cut back down adding a few add ons along the way. 1576 of total elevation gain, the 2 steepest miles I ave. 10's, 2- 9's, 4- 8's, and 2- 7's! felt good to be out!

A good early morning run, headed up to Liberty are via River rd., a good 10 mile loop, then i ran around the black trail to the stake center and back around black trail and up around snowcrest and home, felt pretty good throughout, didn't push to hard, 153 ave HR, i was surprised of all the climbing, 1477 gain on elevation! Averaged 8:30's for the run.

10 good miles on the E. Bench, started at the dee Event Center and went up, up, up to the Beus cut off and then along the upper trail to the Cyn. and back along the dirt road to 29th and then the mid trail... great day to be out running nice and warm, started with 2- 10's, then an 8, then 4- 7's that felt very good then I hit a bit of a wall, i didn't have any liquids and the heat got to me, did 2- 9's and then ended with an 8! Good climbing day, 1900 vertical in climbing! I need to test my speed on a good flat course to see if I have any speed this year, and how the hammy will hold up... as of now it feels ok, hurts more after a run! I did swish some water in my mouth at the spring, hope I don't pay for that!

Another great run on the bench at lunch... started from the Dee event Center and went straight over to the football stadium and then to mt ogden golf course, cut through to the lower trail and over to 22nd st. then worked my way up to the mid trail and back, surprisingly still climbed over 1200 ft, no getting around it on the trails, unless I do a boring out and back!ave. 158 HR, did 5- 8's, 2- 9's and the last bit in the 7's!

A very nice change this morning, I forget how good it is to crosstrain, I get in these ruts of gotta run, and forget the joys of getting on a bike and cruising around the Valley! Went around the dam , a tad bit chilly at first and then felt a tad over dressed, but wow what a beautiful ride, felt very good on the bike for the first official ride this year other than spin classes... ave 20.3mph for almost 16 miles, I rode today because I think I am going down to St. george this weekend with some buddies to do a century ride, should be fun... not sure how the hammy will hold up it was feeling it a bit today!

Rivers are up!! So I went Kayaking at the Riverdale Wave, good good stuff! Was meant to play soccer but got cancelled!

Should have gotten up and went for an early run but was lazy, drove to St. george for bike race!

Did the Cactus Hugger bike ride with Ross and his buddy Mike, the day started nice, a mild wind as we did our first 25 miles around St. George... then we headed out on the back Highway to Vegas and that's when thing got interesting... the wind picked up in a mean sort of way and we were also climbing Utah Hill, it was a very steady 20-30mph with gusts higher than that, we powered up the hill and then down to an aid station only to see that the wind was blowing in a storm... we quickly powered up on some goodies and set out back up the hill, I got very cold at this point so I took off to get some heat back in the body, I felt awesome at this point, burning up the hill around 12-13 mph (just to give you an idea of how hard the wind was blowing as we came down this same hill, i had a hard time going over 16-17mph going downhill, and was now going 12-13 back up the same hill with the wind at my back) just as I got to the top and started going back down to the turn off for our final 35 miles, it started to rain! I felt fine until I got down to the turnoff and looked up toward Gunlock... it was socked in and riders were coming back the way they had gone saying it was raining hard and hailing just up the road, as I waited for Ross and Mike I once again got freezing cold and started shivering, so as soon as Ross showed up I took off to get the truck, I had about 7 miles back to the truck, it felt good to get moving again, I got to the truck just as it started dumping super hard. I drove back and unfortunately the other guys got dumped on, they were very cold when I got to them, they informed me they had cancelled the race/ride and sent everyone back! Overall it was fun, I kind a wish I had just kept going when I got to the Gunlock turnoff, I think if I'd been pedaling hard I might of been alright to finish the 100, but oh well there will always be more! counting 10 run miles, not a super hard effort but consistent!

Got up for a run this morning, I could tell I hadn't ran for a few days... my back was very tight last night while sleeping, sooo i got up and went for a quick 4 miles to loosen it up, went over to the Red Moose, then down to the N. Arm to almost the bridge but there is  huge tree in the trail so i turned around and came back and went out another trail down to the river, and then back, nice little run nothing to impressive for time, 8:43 ave.

WEnt out at lunch for another run, got 6.6 miles in and crazy enough I ave. exactly what I did this morning 8:43, but with a much harder effort, climbed over 1100 ft. ave., 162HR and did 2- 7's, 3- 8's, and 1- 11:00 going up the big hill, started at DEE Center and went up over and back along the lower trail, good run! Needed to get some miles!

A good run on the bench later in the afternoon, went up from Dee Center, up steep hill and over to the Spring and then came back via the lower and mid trail. Took it easier today, quads were a bit heavy from yesterday and maybe still lingering from bike ride on Saturday! Perfect running temps! 

7 Solid mile on the E. Bench, started from Todd's new place on College Dr. and went down along the lower trail/road to 22nd and then looped up to the upper trail and did the long grind up and over to the steep downhill, good run, kept it moving... climbed over 1600 ft. ave. 9:14, that was with a quick B break without stopping my watch! ave. HR 153.  I have decided to count my workouts as easy, Med, Med/hard, hard and very hard and base it off of HR average: easy = 140's, med = 150-155, med/hard = 156-160, hard = 160- 170, very hard = above 170. seems to be a pretty good gauge of workout intensity! So todays ended up being MED.

Late night soccer tonight. maybe, just found out my wife is going down to Womens Conf. No soccer tonight cause Kel went to Womens Conf... but i did get  quick riverdale wave session in, fun level good play!