Sunshine!

11 good miles this morning, finally got Nick back from the Island life, nice to have a running partner, made the run go by fast, although we didn't break any records for speed, but no worries sometimes those are the best runs! 1:30:05 for run time, may try and get out for a bike ride before the kids soccer game tonight!

A good gym workout today, decided to go to the gym cause i wasn't feeling that motivated to run outside, so i figured I needed a Spin class to push me and then a good TM run... went for 45 min in Spin class (3miles) and then 4.4 miles on the TM all under 8's, one at 7:19! felt good chatted with Scott Preston for most the run!

A chilly, windy early run with Nick, did his loop (Shane, Stake Center, Black trail loops) pretty good cold headwind at times but it was nice to get out and run and welcome the cold weather... keep it coming! ran for 51:30!

A good Spin class, warmed up on the TM for 1.5 miles at under 8's and then hit class, great class, kept my HR above 160 for most the class, 3 run miles counted!

Soccer game tonight. A big workout day today, ending withback too back soccer games, first game we got beat in a close game lost at the end, which ended up making for a very good workout, then next game i played cause the other team only had 5 guys, so no subs, which also made for a great workout,  counting 2.5 miles total run miles!

A late soccer game again... once again we were short playas,no subs leading to alot of runnignd and no rest... we lost at the end but it was a good workout, counting 1.5 miles, I really need to borrow a 405 and see how far I run in one of these games!

Hit the gym at lunch, warmed up on the TM for 2 miles started slow and went to 7:06/mile for the last .5... then I went to Spin class, good sweatfest, man that is a great workout, I like it! counting 3 mile run so a total of 5... plan was to do 2-3 more on TM but I got a call from my wife and she wanted to meet for lunch and I gladly accepted!

I stayed home from  my wifes, aunts surprise b-day party, I was all alone with nothing to do... so what do I do I go get on the TM at the in-laws and run for 9.25 miles while I watch TV, couldn't find the Jazz game so I started watching Cast Away after channel surfing for awhile, I got suckered into the movie and ran till it was over! It actually felt great I started slow in the mid 8's and then dropped to get the last 2.5ish in 7:30's!

Maybe a MTN bike ride tomorrow to mix up the running a bit!

A very sweet MTN bike ride on the Bench, started at my bro's house... my dad and uncle Stan had already left so I had some catching up to do, which was good it made me push it a bit caught them before Taylor's cyn. I did the extension up Taylors and then caught them again along the trail, I ended up doing the whole Beus ext.! Fun ride temps perfect for a bike ride, hope to get some more in before the real snow falls! counting 5.5 miles, rode for 1:20 totals ride time!

A great workout at the gym today... had a bunch of energy and pushed it good... started with a quick 1 mile warmup on TM and then a Spin class(3miles of runnin) good sweatfest class! Then hit the TM for 5.5 more miles kept it all under 8's with the last at 6:58 and a couple at 7:30's, I am going to try to get some faster miles in on the TM and get faster over the winter hopefully... I haven't focused on this too much!

Finally got out for a run today around 3pm, I hit the bench and had a great run the temps were nearly perfect for shorts and a long sleeve shirt, i started at 29th and went to the steep hill, to the beus ext. and then back along the upper trail ran for a total of 52min!

Went to the gym today, based off some lousy outdoor weather, usually I welcome this weather but it is taking a bit longer to get used to this year, I think I am getting SOFT, I like the warm sunshine!

Anyway a very good workout. did a 1.1 mile warmup on the TM, then a 45 min Spin Class (3 run miles) and then hit the TM for 6.4 more good consistent miles, started at 8's and dropped gradually and ended the last 2 miles at 7:30, overall felt pretty good: woke up with a slight stomach ache that has lingered all day, not sure what is up there! The run actually made it feel better, then I ate a yogurt after, which didn't sit well!

Maybe a late night soccer game tonight!

A good, warm early run with the Deanster, started at 29th went to the steep hill and then up and worked our way back, kept it nice and easy, got to get that guy back into trail running shape, he did better than i thought he would! temps were very pleasant this morning a bit of a wind but not too bad! maybe get some more mile in later!

Had a late night soccer game, good workout fun times! 1.5 miles of running

A good late run on the TM as I watched TV again, thats 2 Fridays in a row i have done this, nothing much on TV, I settled for the Piston-Laker game watched it till halftime, Pistons looked good, especially AI! hopefully a bike ride tomorrow!

Got a TM up in the Bonus room so I thought I'd go out early and get some miles in, since it was 20degrees outside and I was feeling wimpy... anyway I had to put a few things together on the TM and then as I got going I must have had too small of ext. cord becasue the TM kept stopping, finally I got things going got a bigger ext. cord and hooked it to its own outlet and we were good to go for 3.25 miles kept them around 8's I will get outside this afternoon for some more miles!

Well it was one of those runs this afternoon, I could have ran and ran and ran, beautiful day perfect temps and the trails were in great shape, started at 29th ran to Strongs and went up then did the Beus ext and then worked my way along the upper trail down to 22nd st and back... good stuff. Saw a group of MTN bikers from the valley, Josh Mortensen and his wife and a few other ladies... lucky him! Hope to have a bunch more these type of runs before the serious cold weather arrives! ran for 60 min

enjoying the ease of waking up early and heading up for a few miles on the ol' TM (to wimpy right now to head out in the low 20 degree temps, hopefully that changes and I get to feeling tougher) for some quick miles... went for 5.1 this morning, still need to work out some kinks on the TM the first 10 min or so it catches/slips as I run, I am not sure exactly, but after about 10 min. it gets rolling good... so I let it run and do some core workouts, I did 4 sets of 25 on the jumpboard and some crunches on the ball... kept all the miles 8 and under and the last 2+ at 7:35's... felt good overall, going for a MTN bike ride this afternoon!

Great MTN bike ride this afternoon with Ross, Dean, and Dustin... started at Rainbows and worked our way up, Dustin turned around about 1/2 hr into it, he had to get back to work, and then Ross went down waterfall trail, Dean and I kept going and did the entire Beus ext., perfect weather good riding... we rode for 2 hours, took our time didn't push real hard but hard enough for a good workout! counting 4 run miles.

I broke down today and bought a Garmin 305, they are on sale at Costco for $159.00... (Nick if you read this don't say anything to Kel it is OUR Anniversary gift) Went for a bench run to break in the new watch, and was pleasantly surprised with a couple things one my pace was faster than earlier in the week on the same route, and 2 I was pretty close to right on with my internal mileage clock from before, about .17 off... I don't have the watch on me so I forget my time I think it was 58 and change, felt great what another beautiful day to be outside!

another great day outside breaking in the new Garmin 305, went over to Rainbows but the wind was howling so i drove back to 29th, no wind and a great ride up, up and up finished with the big Beus ext. rode for a total of 50 min and 38 of it was climbing, which is good thats what i like! The downhill was fun and fast! hope to get some running miles in tonight when Kel leaves for the midnight twilight movie!

another great afternoon MTN bike ride, left from my bros house and we rode over to 22nd and up to the upper trail and went on that all the way over to the big Beus Ext. great ride kept the pace fairly fast, total bike miles were over 10, but i forgot to start my watch back  after the high point... remembered about 5 minutes later... lovin the weather, a little chilly on the N. facing slopes! counting 5 run miles, about 1:25 in time, and i just found a new cool function on the watch, 131 ave HR with a max of 168.

Went to fix the TM in the bonus room and had to test it out a bit... it still is not working perfect, still slips at first, but i ran with it at a 3 incline and that seems to help... i forgot it was on an incline and i increased my speed to 7:53's and was really strugging and couldn't figure it out for a bit, big difference when i lowered it back to a 1.5! 3.5 total miles.

An early morning run with Nick, good thing he called i was wavering on my run when it was 19 degrees outside... but once you got going it felt great, the sun was shining and even though I didn't feel my best, legs were heavy it was good to be out... ran for a total of 1:12:06!

Headed out early in the frigid 13 degree dark morning air for a great B-Day run with Shane... we headed out to the N. Arm and then went up and over Skyline, and it was a good one, kept it at a good pace nothing crazy(I was leading, thank goodness) so we get to the top atleast what I call the top when I MTN bike ride it... shane had a different top in mind straight up the ridge another .5 miles of up that beat me up we were right on the ridgeline and the wind was blowing pretty good, I was tired once we started heading down in some not so favorable stepping snow... after a bit I got back into a good groove and we cruised back home, total time was 3:56 for 18.6 miles, we stopped a couple times to check out the scenery but mainly kept rolling! One Moose, a few deer and 2 crazy guys in the cold were all that were moving up in the mountains this morning! bring on the snow!!

May try to ride the bike around the dam later to get 36 total mile in for the day to go along with the birthday! Got out on the bike for a loop around the dam, felt great after the long run this morning, other than some almost cramps in the calves... went for 17.7 to equal a total of 36.3 miles in honor of my 36 years on this good earth! Can't wait to see what I am doing when I am 80! counted 5 running miles! 55:30 ride time with an ave. HR of 155 and max of 169! Lets see what else this nifty Garmin will tell me ave speed 18.9, max 27.9, and 1064 calories, I love this thing!

6 good but fairly slow miles on the bench this afternoon maybe the last warmer and sunny day we have up there for awhile as things are meant to change as of tomorrow! The run was steady, I did my Mt. Ogden Loop run and cut down back toward 29th sooner than usual, cause I was feeling tired, I actually walked some of the steep hill and one other hill on the Beus Ext., felt a bit better along the upper trail but never great, legs are fatigued from yesterday. 57:15 run time, 9:28/mi, 154 ave HR, with a 184 max, 756 calories!

Got out for a very quick 3.1 miles on the bench had the boys soccer practice at 3pm so I was cut short for time... anyway I decided I was going to push it hard for the 3 miles, here are the splits I was happy with them considering the up and down terrain! 7:43, 6:57, 6:58 and the last .11 up 27th from Buchanan 7:39 pace, Overall 7:14/mile, the cool thing is I had a max HR at 194, and an average of 164! Thats with 470 ft. ascent and 514 ft. descent! Good little burn feels good to do this I need to push it hard like this more often and see if I can stretch out the effort over a longer duration!!

A great Thanksgiving N. Arm run, kind a in to my watch and seeing what info it will spit out to me... so I did a good push across the dam road down past the marina and back on the main trail, wanted to do the whole run sub 8's and I did at 7:54/mile: breakdowns are 7:52, 8:24, 7:46, 7:55, 7:45, 7:57, 7:19 last .43!

ave. HR 157, max 174; 839 calories; 563 total ascent 565 total descent!

Went down to Ultimate indoor for some pick-up soccer games, good times the kids had a couple good games going on the little field and the ol guys played a few good ones: counting 1 good mile of running!

Went to the gym on the way home from a short workday... got on the TM and got a good workout in, all the miles were under 8 with the last few under 7:30, and a half mile at 6:58, felt pretty strong the whole run it was good to run off some serious eating yesterday!

An early run in what I expected to be a nice warm run, temps were 38 degrees when i left with shorts, I didn't count on the windshield factor it was probably in the mid 20's, still not too bad, but colder than i thought it would be, would of went for over 10 but I was in need of  "Le Glove"... nice run I did a roundabout kind a run, over to the Jr High, back to the black trail and then N arm down to the Marina, and back and then ended on the Shane loop, total  miles 9.4 8:37/mile, 1:20:47 total tun time, 149 ave HR 167 max HR, 1221 cal. overall a great week of running I think this may be a record week for me on miles, helped to have my big b-day Monday!