Sunshine!

Ahh finally a run where I felt pretty good, although I didn't break any speed records, I atleast felt good throughout the run... started at 27th went north over to the indian trail and then cut back south on the upper trail and kept on moving to the sttep trail down and back! stopped and refreshed in the streams a few times and made it a point to try and enjoy the run... and I did, there were a ton of lizards on the trail today, they always make me a bit jumpy thinking they might be a rattler! 7.1 miles with 1416 in climbing!

It was a good day on the MTN bike, headed out from my office and climbed up to the Beus TH and then climbed it, tough climb the creek has eroded the trail a bit makes for tough riding, I walked the bike a bit! got up on the upper trail and rode hard, had one Snake crossing, and the thing would not get off the trail I rolled my front tire on it and it just sat there, I then got a rock and kicked it toward it and it finally slithered off the trail, not a rattler but I still don't like snakes! 13.8 total on the bike miles 1:25 ride time, 145 ave. HR, and 1953 worth of climbing, overall a fantastical ride, loving the bike right now, a needed break from the running, or not necessarily break but change-up!

Cool link to a guy who was paralyzed and is now going to run a marathon, puts the joy of running into perspective http://www.ksl.com/?nid=148&sid=6703397

LAte night Soccer game, we got down 5-0, but came back and won 11-7, fun game, good workout!

A great run up on the bench, focused on the joy of running today and it worked had a real good run... started at WSU Football stadium, took the lower trail to 22nd and then the upper trail all the way over to steep DH and then went back along trail and cut back down to parking lot! saw a dead Rattler in a parking lot, made me jump even though it was dead! 1:10 total run time.

A good night training run on the N.Arm with Fish, Nick and B.Strom... nice easy pace, felt great, good conversation and then at the turn around point the rain came and quickly made the trail in places a muddy mess, but it was still fun to run in the rain... glad to have done it! I needed it after doing nothing all day! 8.4 miles.

A nice unexpected run up on the bench, my oldest boy went to an art class in Ogden and needed to be picked up around 6:30 so I had an hour to spare so I headed for the hills, it was tough getting going but ended up with a sweet run. The conditions were perfect! I headed out from Mt. Ogden park and went up to the upper trail and then along it to the Spring and then looped back around. did 3 miles in the 7's, 1- 8, 1- 10, and 1-11(as I was climbing Strong cyn), felt great overall!

A fun evening of activity, 1st went to kids soccer practice, 2 hrs of getting kids focused and playing good soccer, it went well, thanks to an English Bloke who keeps the kids from straying, I was curious to see how much I ran around, and actually was surprised...3.5 miles and I didn't feel like I ran all that much I did more ball chasing... so it leads me to believe that during a good hard 50 min indoor soccer game I am probably running more miles than I realize, I usually estimate 1.5, I'd guess I am closer to 3 or more... which leads me to the other activity, 2 good soccer games tonight, back to back, first one was the championship with the better team, and we beat the team that had beaten us 2 out of the last 3 weeks. Good hard workout... and then the next game was for 3rd and 4th team in the other division and we also won, easier game didn't run as hard! Overall a great evening of activities!

Forgot to update Friday... Got a good run in, started at rainbows and went up the cyn on the trail side to where it ends at someones yard, about 2 miles up, then back downa nd along the bench for some more, good run felt pretty good, just keeping it rolling!

A good run on the E. bench this afternoon... started at the dee center and went up to beus a loop around it and then up the steep hill and beus ext. and then along the upper trail down to the spring and back. Solid run! Felt great! Busy day on the trails, alot of hikers, bikers and runners! 1400+ in climbing

A sweet lunchtime session on the Riverdale Wave... looks like it is dropping so I am glad I made it over one last time! June 16th and the rivers are still running, can't beat it! Hoping to get a run or bike ride in later!

A Sweet bike ride, went counterclockwise around dam over to the ol' Snowbasin road and then cruised up it, did fairly well going up did it in 42:42, and didn't really push it hard till the 2nd half. it was a great workout, i was beat at the top! Good ride down Trappers and continued around the dam...1:40 total time 30 bike miles(8run miles)

A fun soccer practice with the boys tonight, we are doing this weekly practice and it is growing every week, tonight we had 20 boys, ages 8-10, good stuff ran around a bit.

Soccer game tonight, fun game we tied it up with 2 minutes left and then let them score with 20 seconds left good hard workout 2.5 run miles.

WEll The Swamp Donkey's did it again, tore up the Wasatch back as an Ultra team... good hard, fun, sleepy time! I had the same legs as last year: Started in Liberty and went to Middle Fork, I had a good leg here, I didn't burn it too much I didn't want to kill myself early, ended up averaging 7:22's, Splits: 6:53, 7:05, 7:18, 7:26, 7:20, 7:29, 7:52, last .32 7:55! The team was doing great, Shane burned up Avon as he always does and the 2 Nick's rolled through Logan! Handed off to John L. and he was off and I was off to the house to shower and eat some food!

Started my 2nd leg at the top of E. Cyn Reservoir... this leg starts with some winding road and some good uphill, I felt super good here... the support truck lost Shane when he finished so I ran the first 6-7 miles without seeing them, but that was cool I felt good and it helped to get into a good groove! here are my splits for this run: 7:54, 8:48,9:49(steep hill), 9:03(rolling hills), 6:48, 6:24, 6:46(these last 3 miles were sweet downhill miles), 7:52, 7:35, 8:06, 7:40(good solid finish, pushed it hard to pass 5-6 more people going over overpass)! finished with a 7:44/mile ave. and felt good after but got very tired shortly after, go figure I started the run at 2:13 in the morning!

Last run at 10:57am: I went from Heber city park and wound around to the south before cutting back toward the Homestead and climbing up to Wasatch Golf course: ave. 8:44/mile: Again I felt solid on this run, I think it helped that I did the same legs the year before and knew where I was going, mentally I was solid, whiched helped with overall effort, also it started to rain on this run and I love running when it is raining keeps the body moving! Splits: 8:03, 8:16, 7:54, 8:07, 8:31, 8:47, 9:14, 9:54(holding on and climbing up to the Wasatch golf course), 9:19, 8:46, last .44 was 9:44! whew finished! 

The race was definately a butt kicker, running without sleep is tough! I was somewhat surprised at how close we were to 1st and 2nd place. We had some great runners on the team and it was super fun to push the others through tough parts and keep the Swamp Donkey Train moving! Maybe a return next year???

A good mid day session in the kayak down at the riverdale wave! good day to take a break from running and get in the water

Another fantastic mid day session on the riverdale wave, it was cranking today around 1800cfs! went over with Ben for 1.5 hrs

Evening session at the riverdale wave with Clay, it is probably dropping tomorrow so I had to take advantage of it...last few rides were in the dark! hard to beat an evening session of kayaking.

Kel left her car over at some friends in Liberty, so I woke up early and ran over and got it! basically did the Garden of Eden route in reverse... good run felt great, beautiful morning!

A good soccer game tonight we won!

A good six miles on the bench this afternoon, i had to force mmyself to go, but felt good once I got rolling.