Sunshine!

went to the gym to get some miles in today.. tough getting on the TM after a week plus of outside running, but it ended up being a nice workout 1st = under 8, 2nd = 7:41, 3rd = 7:30, 4th = 7:19 to 7:09, 5th = 6:58 1/2 and 6:49 1/2, and then a .25 cool down. Felt great!

Had another great run on the bench/road, took my truck down to my dad's office and then ran back to my office via the bench, but i had to take the roads to get there and get back to my office, plus I got a little lost in shadow valley had to do some back tracking. there was a bit of  a wind that kept it cool, glad I had a long sleeve shirt and hat on, caught another mtn. biker on the ups, he caught me again right before H2O canyon, but then I took him again going up the Beus trail, it was good motivation to run a bit harder!

first half of the marathon course planned for tomorrow morning, going to try and push it hard to see what I can expect at the marathon!

Very nice 1st half of the marathon run for us today, BG, Nick, Jeff and I.  We pushed it good, i think thats why I never felt really in a groove, and possibly from getting home late from the Jazz game and going on 3.5 hrs of sleep! here is the breakdown based off Nick's Garmin 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: this is pretty close to my breakdown, I had my regular VPB at the 2 mile mark so I played catch-up for awhile... Nick was rolling today he pushed the pace and it was all i could do to stay up especially after the half way point! Also a PR for me on the half, I had 1:37:22 for my overall time.

I think a bit to fast for the marathon maybe closer to a steady 7:30 for the first half and then see how I feel, Any input would be welcomed???

6 miles on the bench, I took it pretty easy, I felt good but could tell my legs were still a bit fatigued from Saturdays push, especially going up hills! I did the Strong canyon variation with a bit more added at the end, 52 min. total

Got an early morning run in, ran up to Pilates or atleast almost... I got a late start so my dad picked me up along the way, nice run, beautiful morning, almost got sprayed by a skunk on River Road, it was cocked and ready to fire... when i spotted it I made a quick sideways move and he didn't fire!

Great Pilates session, i hadn't been for a few weeks, I forget what a fantastic workout it is, great for the core, i need to keep doing core stuff throughout the week!

Due to the stormy weather I hit the gym at lunch... Great workout! started with a 1.35 mile TM warm-up just below 8's, then got a very nice Spin class in, kept HR in the mid 150's for most the ride. Then went and did 5.4 more miles on the TM, did a fun workout, started at 7:47 for .5 then went to 7:13/.5: then to 7:35 /.5 then to 7:04 (i think thats what it is)/.5, then to 7:30/ .5 then to 6:58/.5, so that = 3miles, then I went 2 at 7:30 to 7:19, then I cooled down for .4! It worked me I was tired at the end, but I also was thinking, man Logan and others must work hard to get to the point of throwing-up during a workout, thats my goal to do a hard enough workout to Throw-Up! Anyway ave. HR on the run was 163, with a high of 174!

Soccer game tonight, same time as the Jazz game so i will have to record game!

A nice and easy bench run with Nick, I think I held him back a bit, I ate a Costa Vida Salad late and i was feeling it, felt good to get out and run, thats why you run with others, cause I probably would have called it a rest day if nick hadn't made the call!

good easy run, down to teh Stake center and back and then the island loop with a cutoff down the N.Arm trail for a bit, the N. Fork river is up! Dam is getting full!

Funny thing I did Pilates on Tuesday and I am still feeling the workout, I will take it off next week!

A beauty run around the middle fork loop this morning with Nick and Shane. felt good but still a little fatigued from the week, hopefully I will freshen up with a good taper this week for the marathon. we averaged around 8's for the run.

The pre-run forecast for marathon is high 70's midday and mid 50's for the start which is very warm for these parts!

went to the gym at lunch, warm-up TM run for 1.8miles at 8 and then went and did a nice and easy spin class, kept it real constant no high HR pushes... then went back out and did 1.2 more to get 3!

Going to take it easy this week, i was feeling fatigued last week and I want to have some "get up" for the marathon!

Did around 4 miles on the bench, started at Mt Ogden park and went on the trail that circles the golf course, I then dropped on to the paved roads and went north for a bit and then cut back on Filmore, back to the park! Nice easy run, bought some new Saucony's for the race hopefully I have time to break them in!

Nick and I went on a nice run from 29th street TH down to the parkway and did the last few of the marathon... good run felt good but worried about my new shoes a little rubbing on the left inside shoe... may have to go with the trusty trailrunners for the marathon, i had us around 46 min. Feeling good and ready for the marathon!

Also played a tough soccer game tonight... we only had 6 guys so I played more and alot harder than I wanted to, but we still ended up tying even with no subs!

Did the Island loop around the house and added a bit more in Eden, took Tanner in the jogging stoller, the main reason I went out was to test the new Mizuno, wave riders... I traded in the Saucony's due to some stitching coming undone and starting a blister on the inside left foot, glad I caught it before saturday... weather is looking like it will be a scorcher on Saturday!

Did the River parkway with Todd Preston, nice and easy, shoes are feeling good, still not 100% on whether to go with them or the old Trail runners??? Plan on waking early and going for a 2 mile warm-up to get the system kick started, if you know what I mean!! Lets Do It!

Had a great Ogden Marathon, felt very good throughout the race, and felt like I pushed it very hard! Right from the start I felt strong... I started the day at 4:30 and went out for a 2 mile warm-up to get the system going, due to the fact that recently I have had a very precise 2mile VPB every run I go on... so i did not want that today, it worked, that run combined with a warm-up at the start did the trick! Had no issues thru out the race... The race was a PR for me which I expected to get, due to this being the first marathon I have followed a good training schedule. My goal was 3:30, but I felt pretty confident I could do better than this, but I didn't think I would break 3:20,

When I hit the half way point at 1:40, I felt very good and felt like I could neg. split, which I did by 1 min. The entire run I felt very strong, the long straight away by the stake center was the only area I felt any sort of uughh, The canyon was awesome , and I got into one of those sweet running grooves where I was picking off other runners and feeling very strong, I don't recall being passed at all from the dam to the finish, other than one guy that kept trading places with me along the way, eventually I overtook him on the pathway! At the 23 mile marker, i started doing the math on coming in under 3:15 for a BQ, but realized I would have had to run 6:30 or so and knew I didn't have that in the tank! Finished strong and pushed it good on the last straightaway, which usually is a tough section for me!   Overall awesome experience and a very well organized and ran race, volunteers and the cheering people were a big boost! Nicholas and Jeff did awesome for their 1st marathons too both finishing around the 3:30 mark and BG smoked it 3:12ish, Good to see the training pays off!

Legs felt good today so I went out for a lunchtime trail run... did my new loop, parked at Mt. Ogden park and headed up to the upper bench via the Strong Canyon route... the run felt good I expected more fatigue on the ups but overall my legs felt strong, my left hamstring which was really the only area sore from the race even loosened and felt better as I ran! Ran for a total of 54min. length is an estimate, but I figured 9min miles were close! It was a warm one stopped twice to dunk my head in the streams.

Almost went for  a run on the way home from work but decided to skip the day and give the body some rest... took Tanner our 1 and 1/2 yr old on a bike ride in the trailer, went for about 5 miles, felt good to spin the legs out, they felt great! Looking forward to RAGNAR! It will be a good challenge as a 6 man team!

Did the steep hill loop up on the bench, thought it was going to be chilly, but ended up being perfect running temp, with shorts and the new Ogden Marathon shirt! The legs felt great, I am still surprised at the after marathon recovery, must be the training and Pilates...

I have a late night soccer game!

Great run in the misty rain, very pretty time to get out and run on the trails everything is green and the flowers are blooming... I did the Mt ogden park loop and added some, down to 22nd st trail head, everything felt good and I pushed it a bit harder today, went for a total of 60min. need to get a Garmin to keep track of miles this is approximate!

speaking of Cross training, do we have a way to show kayaking miles?? haha the Ogden River finally came up Thursday, good warmup level Ben, Clay and I ran it twice: Today it jumped up to 465 cfs (cubic feet per second) good fun level, nothing crazy but high enough to keep you on your toes! Ben, Clay and I again!

again, speaking of cross training, it has kicked in to full gear, went on my first real road ride today, went with Tom and Mike did the Durfee Creek loop, good climbing... then came back and I dropped them off at their places and kept going around the dam... thats when it fell apart the wind was blowing and I hadn't eatin much in the morning and I had a major bonk moment, I was beat!! It was all I could do to make it home, I was light headed and pulled my bike in the garage and there was a half eatin bag of fruit snacks on the ground that I grabbed and scarffed down! I think I was a bit over confident with my marathon training, usually I always take a little snack biking, it was a good learning experience, keep the nutrients in ya!! 33 miles total.

8 good miles with Nicholas, we went up to Wolf Creek good uphills for 1st 3.5 miles, then we came down and I had the bright idea of going back through Eden Hills or now called the mean dogS route... they were everywhere, at one point we had 2 black labs and a rottweiler ahead of us with a German shepherd and a mutt dog behind us... first time in a long time I was actually worried on what we were going to do, we literally just sat there for a few minutes, I started whistling and finally the dam# dog owners woke up from their slumber and called em off! We carried on our way and our conversation quickly turned to how Nick and I were going to turn into the dog assassins (Snipers) to all the mean dogs around... and don't get me wrong I love dogs I have always had one, but if I knew my dog was mean and aggressive I would not let it out to run wild! anyway back to the run it was a good one, it started raining and it felt great!

did my newly named 60 min. loop, goes up the steep hill to the upper bench and down to 22nd st. and back to 29th, its a good one has a bit of everything... great temps and the legs felt good, I was having a bit of a problem getting the mojo to get out and run for some reason today, but as is always the case once I was rolling I felt great!

Then came home and went on a nice walk with the family!

5ish miles this morning, felt good to get out and run in the morning, although the legs were feeling a bit fatigued, maybe cause I am not used to getting up and running in the morning... did the N. Arm for the first time this year... yikes crazy spring weather, it was in good condition couple places were a little muddy... I then added a little more to get to 45min. for the run... hope to get a few more in today, I want to start running two times a day to get the body ready for the Wasatch Back!

Didn't get back out for a run today, but I did get a soccer game in, pretty good workout!

Very hard early morning Pilates session! Going once every couple weeks is torture, I need to get better at doing core exercise at home, It was a good one I know I will be sore from this workout, so I will go running this afternoon before I get sore

Got out on the bench with Ben and Nick, good company, not so good run, I ate a salmon Sandwich from Wild Oats for lunch and uuughh it did not sit well, had to pull a PB and let those guys keep going, I caught them as they came back around from the Beus loop, stomach never felt great but as usual felt good to get out and run!

got a couple kayak laps in on the Ogden today with Ben and Clay level was around 370 CFS, fun level! Then went and saw "What happens in Vegas" a bit raunchy but quite funny!

Did the Old red church loop, with a bit added on! good early morning run, tried to push a bit and ended up doing 7:30's for the run... I got to 8 by doing 2 laps around the new track at Snowcrest, did the .5 in 3:27, it will be good to get the track paved and start doing some speed work on the track! It was a Beautiful morning! 58:27 

Got a kayak run in on the Ogden also with Clay and my bro Ben, river was around 400CFS good fun level! Hope it comes up higher!

Ragnar here we come... went out for a late night jaunt on the N.arm trail(10.4 miles) with half the Swamp Donkeys (Nick, BG, and myself) and a few other Ultra boys... rumor has it there was a nude Swamp Donkey breaking trail for us, but only a rumor... great run we did the whole N.arm and then got on the road down to the spillway and then back tracked... I had a lousy light and worried about twisting my ankle but they held strong! Fun Run and good company, watch out Ultra teams the Swamp donkeys have mounted up! around a 9 min pace including a couple stops!