Sunshine!

My Goal for 2008: Is to do something active everyday, the minimum requirement would be a set of pushups and sit-ups etc..., so around a 10 min. activity everyday for the entire year!

So today I took the kids up skiing for a couple hours, it was fun Zach my 3 year old is doing awesome, i think he has picked it up faster than Carver and Taylor did at the same age! He does top to bottoms on his own and loves taking the trail through the trees or down the terrain park! Also on the way home I stopped to clear a spot for the garbage cans, and got stuck in the deep snow, so I spent a 1/2 hr digging out and also clearing the driveway at the red house, it was a good workout!

JY

Went to early morning Pilates, a very good workout, only 2 of us there so she kept on us and pushed us hard! Heading over to the gym for a lunch workout! Went to the gym did a very good Spin class, good burn had a lunch to go to so wasn't able to get any TM miles in maybe tonight!

Went to the gym and did a quick 1 mile warm-up on the TM and then hit a Spin class, it was a good workout, I was planning on getting back on the TM but I was beat I am a bit congested today, and I have a late 11:15 soccer game so I held off!

Went up to N fork park for a good Skate ski, it was a tough one, alot of wind and soft snow from the warm temp. but a good workout

I got my daily activity in, even though it wasn't much, did a 20 minute ab/push-up routine, and then stretched for a bit, The last couple days I have had a nagging cough, and a headache, it has zapped my energy a bit, I also spent a couple hours snowblowing all the new snow and I think I enhaled to much snowblower exhaust which contributed to the headache!

Got another great ski day in! planned on being there only a couple hours and ended up leaving just before 2pm, so that will tell you how good it was! Another great day skiing No Name, Nick I skied with Anthony the whole day he was rippin it on the tele boards! Great time good workout and another big storm is forcasted for tomorrow afternoon! It has really put a hit on my running the last couple weeks, I feel guilty getting a total of 1 running mile in last week, but oh well I'd much rather have tons of SNow! I will make up for it in the spring!

Lunchtime workout at the gym! did a good Spin class it was a tough one, then went and jumped on the TM and did 3.25 miles 1st = 8:00, 2nd = 7:35, 3rd = 7:13, did burn it up but it burnt me up, it showed I haven't been putting the miles in lately i was beat, plus I have had a bit of a cough so that held me back a bit, but after i recovered I felt awesome it is good to RUN! i then went it to the sauna and got a good sweat in!

hopefully going to go to Pilates tonight with Nicolas.  Another big storm is knocking on the door right now!

Went to Pilates had a great session, good leg and arm workout!

This is getting to be a regular occurance and i am not complaining, another amazing powder day up at Snowbasin! would have been even better but had a goggle malfunction that made it impossible to see, it was snowing very hard all day! so due to the goggles I cut it short which was fine I needed to get down and get some work done! a great workout and my legs were feeling it from the previous nights pilates session!

GOT TO Love all the snow! can't believe in reading the blogs from St. George that they were basking in a 50 degree heatwave!

Went to the gym for lunch, got a great Spin class in Jen the instructor worked us, we had the heart rate monitors on that projected your HR on the TV screens at the front, soo that is always added motivation to keep pushing it hard, which I felt like i did! I then went out to do some TM miles and about 10 min into it I got text messaged from the Title guy I was having lunch with, so I ended it early!

I also have a late night soccer game tonight, should make for a good workout day!

another amazing day on the slopes, hit No Name just as they opened it and the powder was deep deep deep... unbelievably good! we are getting very spoiled this year and it is awesome!

Broke out of my my slump today of no runs outside: I hit the bench for a good 45+ minutes and did the 5 mile loop, it was great running outside, even though the conditions weren't optimal, loose snow and in some places very uneven and not packed down great! but it was still very good to run outside on the trails.

Also took the kids up skiing for a couple hours this morning, then they finished up the day with my parents skiing! beautiful day on the slopes, nice groomer runs!

Hit an early morning Pilates session, it was a good workout, alot of abs and hamstrings! hope to get some running or a spin class in later today! It is snowing again today, keep it coming!!!

Went to the gym for lunch, got in a spin class, took it somewhat easy, i have had this very nagging cough, that whenever i exercise or sleep laying down it kicks in! uhhg it has been frustrating, not used to being sick, it seems to have made a comeback in the last couple days... anyway it felt good to workout,

I also had a soccer game that i ran hard in, funny i am fine when i was running but when i would sub out I'd start coughing!

Got in a fairly good Pilates Session this morning, I tweeked my back last night playing soccer so it was not allowing me to do twisting ab stuff very well... but it was still a good workout.

went to the gym for lunch, got in a good spin class, was able to push it hard today without coughing, so hopefully i have kicked this thing! Then went and sat in the sauna for 20min, good sweat!

Went to the gym did 4 miles on the treadmill, felt awesome to loosen up the back, I swear I have more lower back pain when I do less running miles, it felt great to run. 1st mile= 8:30 2nd= 8:00, 3rd= 7:35, 4th= 7:25! Then I went and sat in the sauna for 15 min, for a good sweat!

Broke out the 1st Maui run this morning, hard to beat running in 65 degrees at 6:30 in the morning... ran a bit on the beach need to find a better route! went for about 1 hour

Another beautiful run! today I did 80% on the beach, it was good! went for an hour and pushed a bit harder than yesterday... on the way back I looked ahead and saw the bright orange RAGNAR shirt and knew it was Nick... I kicked it in and tried catching him and almost did but the last 50 yds I had to resort to yelling to slow him down... overall great run and now heading out for breakfast and more beach time!

Looks like we will be going home to more SNOW, big dumping on the way, hopefully we time it perfectly, what a great snow year so far!

Did the beach run pretty early it was still fairly dark and the moon was shining on the ocean, beautiful run... on the way back I did some sprints and then when i got back to the start I took my shoes off and did 6 sets of sprints about 100yds long each one on the nice sandy beach, felt awesome! I am telling you life in MAUI is SWEET! It is good for the SOUL!

Back to beautiful reality, went from 75 and the beach to 10 and a foot of snow in 24 hrs... you can't beat it! Spent and unreal day on the slopes today, atleast 18 in. of fresh powder, too deep in most places, needed steep to keep momentum... skied Strawberry most the day, great workout, great skiing, what a year of SNOW!!

Got a late night soccer game so should get a good workout in tonight!

After an 11:15 soccer game last night I didn't make it to Pilates this morning, maybe tomorrow morning... I did get to the gym at lunch and had a very good workout, started with a 45min. Spin class, good burn and then got on the treadmill for 3 good miles, 1st = 8:00, 2nd = 7:30, 3rd i went 1/10 mile at 6:30 and then a 1/10 at 7:30 and so on... enjoyed the run but I get very bored on the TM, i was hoping to do 4-5miles but couldn't do it!

another big storm is here! yeeeehoooooo!

Another awesome storm last night over a foot in Eden, woke up at 5 and cleared the driveway for 2.5 hrs and then headed up to Basin for a great ski day, nice powder day, went from 9 to 1:30 and went hard all day, in fact i didn't eat much and when i'd stop for a breather i would get light headed, not to the point of passing out but that same feeling!

A good 1 hr. pilate session this morning, worked legs and arms on the jump board, then did alot of ab stuff!

Took the boys skiing for a few hrs in the afternoon!

Got thru with work early and decided to go up for a few runs at Basin, it was good pretty tracked out by 2pm, they had a big retail demo day today so alot of SLC skiers! was good though, good workout on the legs, skied a few runs with Anthony an his 2 cousins Candy and Lance!

planning on going up tomorrow for a few in the morning, they are hopefully going to open No Name in the morning!

Got a great 3 hrs in at Basin this morning, they opened No Name first thing, very good skiing, soft and fairly deep powder... they had a retail demo day so alot of people from out of town, felt more like a weekend, but still great skiing!

today was the first day in about a month I felt like I had my full energy back from that persistent cough I have had... I went to the gym a bit early and did 2.5 miles on TM just under 8:00min pace and then went and did a very good and hard Spin class and then came out and did 2.5 more on the TM started at 7:45 and fluctuated between that and 6:45, felt awesome and felt like had had a good amount of energy!

Good session of Pilates this morning, no show for the instructor so we did our own thing which was good I was able to work on specific things a bit more, not as intense as a normal workout but still good!

Have a soccer game tonight and hoping to get to the gym for a run in the afternoon!

another potentially big storm knocking on the door! Can't get enough of it, keep em coming!

I ended up playing 2 soccer games tonight,one 9:25 and the other 11:15, pretty good workout to end the day...storm ended up being kind of weak... you hard core runners are getting your wish and prayers answered!

Went to the gym for a great, Friday afternoon workout! started with a 1.25 mile TM warmup then hit the Spin class for a very hard burn, had the HR monitor on the front screen again, that always helps to push it, ave around 160HR, then went out for 3.25 more on the TM, 1st = 7:45, 2nd = 7:35, 3rd = 7:25 HR was up around 165 for most the run!

Now I get to go home and shovel snow away from the window wells in case we get warm temps this weekend, I wish it would stay below freezing! trying to figure out the new house and where the water problem areas are going to be, a good year for this test!

WEnt on a nice Snowshoe walk down the S.Fork of the Ogden, near my parents house, with the 3 older boys it was beautiful, lots of snow, a bit harder than anticipated, i was breaking trail for the boys so they would have an easier time and then Zachy my newly turned 4 yr old decided he needed to be carried on my shoulders, so i hauled him the rest of the way! It was fun and a spectacular day!

My goal for the upcoming week is to get over 30 running miles in! I got 24 last week and it felt good I need to focus more on the running!

good workout at the gym, tough spin class we had Hilary from the layton gym and she is brutal, plus we had the HR monitors on the screen... so that combo lead to a great burn! I then went out to the TM and did 4.25 1st = 8:00, 2nd = 7:45, 3rd = 7:35, 4th = 7:25. overall all a great lunchtime workout! Must admit I woke up this morning with the sun shining and i got a touch of spring fever!!! but only for a minute i hope it dumps on us this week!

Went to Pilates this morning had a good session! Then I went up and did 2.5 hrs at Basin skiing the groomers it was good fun, first time on the groomers all year we have been spoiled!

Got a kick of motivation tonight and got on the treadmill for  4+ miles, felt good watched a golf movie, Bobby Jones.... cheers!

2.5 on the TM ave. around 7:40, then I went to Spin class very good burn, kept the HR up around 160 for most the class, i was planning on getting back on the TM for a few more miles but i got a phone call as i came out of class and lost my MOJO, so i went and got lunch and dropped of our dryer to hopefully get fixed!

but i do have a soccer game tonight, with a possibility of 2 if i play with the Oaks also!

another winter storm is hitting us hard right now yahooooo, keep them coming! don't think this one will be too bad though!

Valentines Day has treated me right so far, lets hope it continues that way... Went to the gym for lunch and had a great workout, started with a 2 mile TM warmup at 7:45ish, and then hit a Spin Class, good burn, I held a consistent 155ish HR, then I went back out and surprised myself with not getting bored, and did 4 more miles on the TM, mostly at a 7:40 pace... The key to not getting bored for me was to turn off the TV and stare straight ahead and stay focused on running... i realized I think part of my boredom is actually all the distractions, ie. tv, people, just stuff going on... so it worked for a bit and felt good!

Now I am off to get a Valentines gift for my sweety, and up my odds of the day continuing to go well for me!

took Carv and Tay up skiing for half day, they did awesome they are really improving in there skiing, almost scary fast, I worry how fast they bomb down the mountain, good fun seeing them improve, ok workout, tried to get a good workout with the tele turns!

A cold run this morning, couldn't bring myself to get on the TM so I headed out for a cold and not that fast 7+ miles, when I started my thermometer read 3degrees, when I got back it had warmed to a balmy 9degrees!! good steady run did the River Road loop. Going to try and get a few more miles in tonight! I need to step up my running miles in prep for the Ogden Marathon!

WEnt on a nice Snowshoe walk down the S.Fork of the Ogden, near my parents house, with the 3 older boys it was beautiful, lots of snow, a bit harder than anticipated, i was breaking trail for the boys so they would have an easier time and then Zachy my newly turned 4 yr old decided he needed to be carried on my shoulders, so i hauled him the rest of the way! It was fun and a spectacular day!

My goal for the upcoming week is to get over 30 running miles in! I got 24 last week and it felt good I need to focus more on the running!

oops put this on last sunday, hope this fixes it!

Spent a great day on the slopes with Carver and Taylor, got there by 8:45am and skied till 2pm, the boys coouldn't get enough, good fun and a good leg workout!

A great workout at the gym today! went early based on no internet at work! Did 6.25 miles on the TM all at once no break-up, I know impressive... went from 8:05 down to 7:19ish, good burn HR ave 158, then went and did a very good Spin class, kept HR in the low 160's, felt very solid, ended with a short ab burn!

Couldn't sleep so I got up at 5:45 and did 3 quick miles on the TM before Pilates... had a good Pilates workout, my body was jumpstarted from the TM and it felt good to jump in quick and get rolling... good ab and leg work!

Had an afternoon break, went to the gym, did a Spin Class and then got in 3 miles on the TM... a bit fatigued from the Pilate burn this morning... finished the day up with a soccer game tonight, not a great workout we killed the other team so hard to run hard!

Went to the gym on the way home from work, was thinking I'd see the NickMyster there but he wasn't there... was planning on doing 4 but got on a bit of a roll so i did 6.25 first 3 were fairly slow just under 8's, my hamstrings were very tight from Pilates... last 3 were better went 7:40, 7:25, 7:03, felt pretty good 153 overall HR.

Decided to skip Spin Class and do it all on the old TM today... ended up getting 8 miles... I need to try and catch Nick, he was running away from me this week!  it was a good workout started just above 8's and then dropped to 7:53's for the last 5 miles... I need to get used to this pace, based off my goal of getting under 3:30 in the Ogden Marathon, the pace was good, didn't kill me to sustain it, could have gone longer but the treadmill stopped and I figured that was good enough!

Well Nicholas I give.... i got on the TM tonight and for about 2 miles I thought lets go for it lets get 15 miles... that lasted till 5.3miles and I got interrupted by the kids and I had the intention of getting back on but it ain't happenin... good week of running, we need to keep it rolling... felt good to run, even though my hamstrings are still sore from the Wed. Pilates blast!

Also got Carv and Zach up skiing today for a few hours, nice day on the slopes!

woke up a bit disappointed with the lack of snow... they predicted a foot in the valley and we got maybe 3 very wet inches... but i checked the Snowbasin report and saw they recieved a foot, sooo i decided to head up for a couple hours... good skiing about a foot, quite a bit different from the other storms this year, pretty heavy and especially so as you got closer to the bottom, but overall how can you complain when it is powder!! Ended up skiing for 3 hrs good quad burns, skied a few runs with bri and Karen Smith!

Goal for the week is to hit 30 miles again!!

Went to the gym at lunch... got 4 miles in on the TM ave. just under 8's, then hit the Spin Class, pretty good workout, need to get a few more miles in tonight!

Got in an early morning Pilates session with Rachael beating up our abs, we also did a new pull-up workout that was very good!

Decided to try out the bench run today, I couldn't bring myself to go to the gym o such a beautiful day, it was a beautiful day to be outside running... the conditions on the bench were less than optimal, slippery, mushy snow, but  hard to beat running outside on such a nice day. I ended up staying low and doing about 60% of the run on the pavement on the way back, i cut down by Weber State and ran thru the neighborhoods to get back to 27th st. where i started. I ran for over an hour and figure with the slower pace due to the snow I proably ran about 7.5 miles, a fun good run and officially got the spring fever bug!!

2 for 2 on outside runs, haven't done that (not including Hawaii) since the snow started, did the bench run and stayed on the trails the entire time today! beautiful day, again less than optimal running conditions as far as the snow went, kinda slow and slippery, but I liked it, good for the balance I figure! HR was still good so even though it was slower, still got a good workout! Probably about 4.5 miles! maybe get a few more on the TM tonight!

I have a late night soccer game too!

A spectacular day started with a great ski day, skied the front side of Mt Ogden... skied a chute called Chute you, a couple times and then skied with paul down to ogden in some unexpected great North facing snow and then skied the burn area and it too was excellant! good workout skinned back up to ski the chutes, nice sunshiney day of skiing!

tonight I hit the TM for 5 miles while i watched the Jazz nearly pull off an incredible comeback... good mile on the TM had to do it so I can hit 30 for the week doing a 9-10 miler in the morning!

I got my 30 for the week... it was a tough one, didn't feel fresh, i think the ski day and late night run last night had its effect, but it was still good to be out running. Sorry to slow Nick and Shane down, they were talking at conversation pace and I was huffin and puffin along! started off it 18 degrees, a bit chilly, jealous of the St. george crew running in 60-70 degree heat waves!

running goals for the week: 1.) 30 + miles again 2.) get some faster miles in!

I was reading in Outside magazine about running your perfect 1/2 marathon and it talked about speed work! I need to do more of it!

Good gym workout today... 3 mile TM run ave. under 8's, then went for a very good SPin class, had another sub and she worked us good, plus we had the HR monitors on the screen, always a good motivation! finished up with 2.4 miles at 7:35 or below was going to go more but got a work call!! Good way to start the week!

Good Pilates session this morning! alot of abs and legs!

Went to the gym for lunch, got in a solid 6.5 miles on the ol' TM, first 2 just under 8's, next 3 went from 7:40ish to 7:25ish and last mile I did at 7:03 felt good, I need to keep working on getting faster, so I can sustain 8's or better for 26.2Miles!!!

Soccer game tonight, it will be a good work out day!

Another good TM workout at the gym, 6.5 miles: first 2 miles at 8's, then went 3rd = 7:45 4th = 7:30, 5th = 7:13 and 6th = 6:58, with a half mile cool down! It all felt good my ave. HR was 160, so a good push!

knocked out a good TM run at the gym today, did 6.75, first 2 at 8's and then went 7:41, next 2 at 7:30's, last 1.5 at 7:13, and then a quarter cool down... good run my HR ave. was 162, overall felt good, feels good to step up the speed, I think sometimes i feel like I am in a better groove at the 7:30 mark vs. running slower, can you have a point where it is your desired speed even if it is faster???

We are off to Sun Valley for some skiing this weekend, hopefully get a run in to hit my goal of 30. Good Luck to all the Moab runners, run like the wind BULLS EYE!!

Had a great sunshiney day skiing on the slopes at Sun Valley with the family, we even saw the Governor of Cali, yep old Arnold was up skiing, he is a regular here, we have seen him a couple other times! We also saw Picabo Street, the Olympic Gold Medalist and one of the best womens skier ever!

came back to the Condo and slipped out for a quick 6 miles they felt great , good to run outside had a couple good hills, liked the terrain variety, better than the TM!!!

Had a great day skiing up in Sun Valley, we ended up skiing most the day at Baldy(the main ski area at Sun Valley) and then came over to Dollar Mtn.(kids hill) at 2pm and skied till closing at 4pm, the kids couldn't get enough, they had a great time and had some incredible improvements with the steep hills at Baldy, Zachy especially he was tearin up the hill by the end of the weekend!

Hopin to hit 30 again this week! Then steppin it up next week, to maybe 40!

good run at the gym, 1st two at 8's then went to 7:34, 4th and 5th at 7:19, then went 6th and 7th at 6:58, with a .5 cool down, at first I was not feeling great but got in a groove once i turned off the TV and got after it! ave HR was 158!

Super good Pilates Session this morning, it was a power session, alot of legs and abs, she has a new machine that kills you, I haven't heard of a name for it and haven't it named it yet, but the gyst of it is that as you do your workout it vibrates every muscle in your body!!

Went to the gym for lunch, got in a 2.5 mile warm-up, then a very good spin class HR in high 150's to 160's most the class, then went out for 2 more miles at around 7:30ish!

Soccer game tonight, so a good Wednesday burner!

Hit the gym on the way home, did 5.25 miles on the TM, went from 8's down to 7:19ish kind of random on when I lowered just went on how i felt, felt alright, not great!

Didn't do anything yesterday, felt drained from Wednesdays activities! Long one tomorrow morning, 13.1

Got out for a great 1/2 marathon run this morning despite the 3 inches of snow and chilly temps 17 degrees at the start and it didn't seem to warm much the whole way! Went with Bg Fuller, Jeff Post and Brady Fuller. Was a bit confused at first at what the plan was, as Brady's long run for the year was 5 miles, I quickly found out the older brother(BG) took no mercy on his little Bro... we started at a 7:40 pace and then went to 7:45ish, I was thinking there is no way Brady will keep this up, true enough he was beat by around  mile 4, BG seemed to relish in beating up his bro, so we just continued on at a 7:50ish pace... So the 3 of us got in a groove and kept rolling, it was a good run we had some drinks at the half way point and a pee break but other than that we rolled along and it felt great! I was wanting to go at 8's and we ended up just under that, with  BG doing the last few in the low 7's! Sweet run and we discussed the duration of this winter in the Valley it just keeps hanging around, I'm alright with it makes for great spring skiing!!

Got my 30 for the week!

It's scary when I almost give up a chance to Ski the front side of Mt. Ogden to get my run in (does that mean I am turning more into a "runner"?) but it didn't happen, when I woke up and saw the beautiful day and the cool temps(15degrees at the house) I decided I better ski for a couple hours... met Paul at 8:45 went straight up to the Tram and skied over the front side of Mt. Ogden skied the face and then skinned back up to ski a great N. facing side, and then over into Taylor's and down to 27th street! good skiing not great but it was skiing! good burn on the skin back up about a 30 min steep climb! we saw 3 big Moose up high, kind of funny they were all together that far up!! Maybe get some miles in on the TM tonight!

Did 3.5 miles on the TM this morning, hope to get more at the gym this afternoon, or possibly outside if the weather holds!

Well I ended up at the gym, I figured I better get in a Spin class i have been slacking on those the last few weeks, about one per week... Good burn I had 2 hard cores on either side of me, BG Fuller and Matt Malan that kept the race real, haha if only the bikes really moved!! I think I won the race though, they aren't bloggers so I can talk trash! then went out for 5.25 challenging TM miles... never got in a groove, went 1st = just under 8, 2nd 7:41ish, 3rd and 4th 7:30 and started 5th at 7:19 and backed off to 8's toward the end, I was feeling a bit fatigued, it was a good workout though HR at 165 ave. not sure why I wasn't feelin it!

Ok it's a bit of a stretch but i am going with it, because I got tired doing it... the boys and i went on our first "spring walk" if you consider walking with snow banks still higher than you can see over a spring walk, its a 1.5 mile loop CArv and Tay rode their bikes and i pushed zach and Tanner in the double stroller, and ran most of it... so to get 10 for the day I am counting it with JOY, it actually felt good I was struggling after the run this afternoon, and it loosened the body up!

Good Pilates session this morning... worked the abs good, I need that it is an easy area to neglect!! have a late night soccer game tonight and hoping to get a run in during the day so it should be one of my good Wednesdays!

Great day at the gym, 2 words, March MADNESS! I love these first 4 days of the tourney, I could watch B-ball all day long! so I spent some time on the TM went for 8.5 miles, first 3 went from 8 to 7:30 and then took a needed bathroom break... came back and went for 5.5 more, ranging from 8's to 6:58 I was all over the place, good run, and good b-ball!

Took Carv and his friends up skiing for the day, fun skiing! Carv skied the Tram off the Mens Downhill course for the 1st time!

Went to the gym right after a late closing I had and did 4.25 TM miles, went from 8's to 7:30 for the most part, then for fun I did 3- 1 min intervals at 6:40, it felt good but too fast for comfort!

Great early morning run around Pineview dam, went with Nick and BG and had a couple early starting pacers Jeff and Brady we actually never caught, Beautiful chilly run starting temp 15 ending temp 23, the actual loop is 15 Nick and I ran from our houses so a .4 warm-up and cooldown... the run felt good I think I averaged right around 8's maybe a bit more, I forgot to start my watch and I had a bathroom break that took longer than anticipated, point at which I lost BG and Nick, actually turned out good I got in a very nice groove after that and it was a perfect "spring morning" run, alot of birds and sunshine! I still have some work to do on the speed area but I felt good the whole run! 35 plus for the week!

Got a good run in on the bench this afternoon, it still wasn't optimal, alot of snow on the N. side trails, but it was still nice running in the spring like weather in Ogden... also took the kids up skiing for a couple hours in the morning, good spring skiing very warm up at the resort!

Went to the gym at lunch, got in a 1.25 warm-up on TM and then a good spin class, I was dripping sweat, I guess i was getting rid of all the junk easter sweets I ate over the weekend!! Then I went back out and did 5.75 more on the TM, started at 8's and went down from there 2 miles at 7:41, and last mile at 6:58, and in between on the others! good workout!

Went to the gym for lunch, did a good spin class and planned on running some miles but after the spin class my stomach was not feeling great, i took an old water bottle and rinsed it good but I think it may have had some left over protein drink from a week ago... sooo anyway no running hopefully do something tonight!! Also got educated on the word "nooner", the instructor said you "nooners" really like to push it hard... hahaha the class got a good chuckle, before she even knew what she had said!!

took the carv, tay, and zach up to Wolf Mtn. for a night of skiing...good times the boys did great, fun terrain park up there!

Early morning Pilates session, just my dad and I so Rachael worked us good, legs, arms and abs on "The Plate" most the time! Will get some running miles in later!

One bit of advice: don't eat Cafe Rio 1 hr before running!!! It was a tough 6 on the TM at the gym, but I was happy I did it all under 8's and even went down to 6:58 for 1 mile and hovered around 7:40ish for most the run, never felt good, more of a suffer fest with a heavy belly!

Hit the gym around lunchtime, tough start to the run, but then felt better. all under 8's, and stayed most the run between 7:41 and 7:30, it was good to get it in, I was waivering as the Friday rolled along, so i forced myself to get to the gym!

Tomorrow will hopefully be a good 13.1, first half of the Ogden! hoping for starting temps to be in the 20's!!

Well what can I say the Swamp Donkeys are a curse to the weather, out of the 3 saturdays we have run together they have been snowing, very cold and today topped it started at 44degrees and dropped fast with a very stiff headwind at about the halfway point with blowing snow kernals (horizontal snow), all I can say is I hope it is making us tough! I think it is the name we gave ourselves, there is a movement to change it, my vote is the nooners... tied to the goal of finishing Wasatch Back under 24 and bringing us in at noon!

The run was actually very good, I felt awesome throughout, it felt like we were very consistent with the mile splits(we shall see when Nick posts the splits) I had time at 1:42, which with the wind I was very happy with, 7:50ish/mile! We had 6 of us out today (Nick, BG, Nick Fisher, Shane) all but 1 of the team and one rival member (Jeff)!

Took to the gym today, kinda cold out, woke up to 3-4 inches of the white stuff, may make for some good skiing tomorrow! Went straight into Spin Class got a good workout, then went out on the TM and got a great workout, had a bit of a pep in my step, 5miles: started at 7:50, went to 7:30 to 2.5, then from there I went to 6:58 for a 1/2, then to 6:49 for a half, then to 6:40 for a half, and ended tapering slowly back to 7:30 for the 5! It felt very good at the faster pace, then I start playing mind games with myself wondering why i felt better... It was my wifes 30th over the weekend and I, thats right I made from scratch a cake, and I also consumed half of it by myself yesterday, I thought I'd be slow today, but felt awesome. So maybe the cake helped, extra carbs, who knows, I don't!

Going to get 35 again for the week, planning on doing Striders Saturday so should get 15ish in that day!

I am calling it High Altitude Training: a Fantastic day skiing at Snowbasin, may be the last real good one of the year... Skied the first 4-5 runs with Clay and did No Name it involved a short hike to some very good skiing, about a foot or so of soft powder! CLay had to leave and so I went up and did a 15 min hike at 9000 feet elevation H.A.T., three times in a row, made sure i pushed it no resting and skied Hells Canyon all three times, unreal skiing, first time I had been over there this year, deep snow and steep runs. Don't think I will get anything else in today, I am pretty beat!

Went to the gym and got a solid 6.25 miles in on the TM, 1st at 8, 2nd 7:47, and then the rest at 7:30! I wanted to stay at that pace to get a feel for the 1/2 on Saturday, my goal is to go at 7:30's and then if I can pick it up the last 3-4 miles, we shall see I may be picking it down at that point!!

I've got a soccer game tonight, which is always a good burn, and also stiff from the ski day yesterday, my core is feeling it! This winter has been AWESOME, more of the white stuff today, The winter that keeps on giving!!!

4 quick miles outside around Eden... I am guessing a bit on the miles but based off time I am sure it's right around that, felt alright I think I started a bit fast with no warm-up, but got in a groove after a bit!

I have another soccer game tonight, late night special 11:15, we lost last night, but a good workout!

Went on a nice trail run... snow is finally clearing on the East Bench, just the very north facing sides have snow still! Good run, went for just under 1 hr., felt good! Great spring like weather... I think I will go for an eary run tomorrow and pass on the Striders 1/2, i am too cheap to pay to run, and plus I want to watch the runners come by the house and cheer on Logan to victory!

Went out early and got a good 11 miles in! overall time was 1:26, so right around 8 min. miles, there was a pretty good headwind so I felt good about the time! Legs were a bit heavy from yesterdays trail run! Went back and calculated my per min ave. and hit 7:49 or the run which I feel great about, especially with the conditions!

The 1/2 went awesome for the FRB's they represented very well a bunch of them in the top 15, Logan was 3rd!

Went to the gym, based off it being another wintery day! It was a good TM session, 1st = just under 8, 2nd 7:41-7:30, 3rd went to 6:58 for .5 and then 6:49 for .5, 4th went back to 7:30, 5th did the same as 3rd mile, 6th went back to 7:30, was going to go more but had a major need to hit the b-room... the run felt good, I am going to work on faster miles, I need to get faster... I have been reading "The Perfect Mile" great book, and it is inspiring me to get faster, which means tougher workouts!

Goal for the week is to get 40 miles!

Very good Pilates session this morning, Rachael worked us good, legs and abs! hopefully will get a run out on the bench today!

Hit the gym at lunch, got a good workout in, started with 2 miles on the TM at 8 then 7:40ish, then had an emergency break for the b-room! got back and did 5 more, 4 at 7:30 and then the 5th I tapered down to 8, it was a good steady run, tough at first I did not feel great but after a bit I got in a groove!

Came home had a bit of time so I watched the Jazz beat the Hornets and did 3 more miles on the TM, had to have the incline at 2.5, belts loose i think and so I started at 8:30 and went to 8 by about 1.5 and finished at 8's. 10 for the day, in a very small sort of way I feel like Logan and the others doing their 2 a days!

Another workout at the gym, started with Spin class, felt good, the last couple spin classes I haven't been able to get my HR up as high as usual, but I feel as if I am giving the same or harder output! Is this due to getting in better shape all around and being able to do the same effort but not having to work as hard??? Thats what I am going with makes sense to me!

Then I went out for a fairly tough 5.25 on the TM, had my "getting normal" 2 mile emergency b-room break, can't figure this out?? but it is frustrating! then came back out and did 3.25 kept it all at or under 7:30, other than the .25 cool down to 8's.

Late night soccer tonight, should end up being a good day of exercise!!

6 good miles on the East Bench! felt solid I took it easy, I was going to take a rest day but had an hour to burn before Carver's soccer game... soo I decided to go running, when I pulled in the trailhead parking the sun came out so I changed into shorts... I was smart enough to wear 2 layers on top, and glad I did because as I hit the upper bench it started blowing and snowing, it was chilly!! BRING ON THIS WARM WEEKEND!!!

took the kids on a bike ride, pulled them in the bike carriage... went for about 5 easy miles felt good to spin the legs on the bike!

Had a great run this morning with BG and Nicholas, Nick gave a good breakdown of the run on his blog... started above the marathon start and went for 16, ended up ave. just under 8's, and pushed it good the last few miles, which felt really good... overall all a great run starting temp. around 15degrees and warmed to around 30 by the end, no wind!! good week for me on the running, i think probably a record for  miles in a week!

Has to rank as the best or very high on the list runs for the year!! Ran on the bench and did the normal loop and then kept adding to it! ended up running over to the Ogden canyon overlook and back, perfect temps, no shirt day, and obviously shorts!! Not sure of the miles but I will go with 9min miles, I ran for 77 min.! Took a drink at the spring about half way thru, hope it is good H2O, I have drank from it before with no bad effects, but there was alot more water running thru it this time of year??? we shall see in a week or so!!!

Good Pilates session this morning, legs, abs, and some arms... overall great one! left my truck in Ogden yesterday so I rode down with my dad, went to the gym to shower and decided to get a few on the TM, went for 4, 1st 8, 2nd 7:40ish, 3rd 7:30, 4th 7:30-8! good run after the Pilates!

Went for 6 on the bench, a bit of a difference between today and Monday... definately not a no shirt day!! but a good solid run, felt good got up the big hill in under 5 and kept motoring... only 2 places affected by snow and you can pretty much run the thru them...

May have a soccer game tonight

Ran the bench again, had some good company today, Nick and Bg, and then we picked up Anthony about 2 miles into the run! It was a good one, not to hard of a push but it felt good! Trail is getting better and better everyday!

Sweet loop around the dam with Nick we added 3 by going up S. Lane a bit, beautiful morning! Felt good we went slower I think we ended up averaging just over 8:30's, I need to keep nutrients in me better, about mile 16 I started feeling tired other than that I felt awesome! Good week of running.

Got out for a very good bench run at lunch... did a variation of what i have been doing, went up Strongs and then south to the Beus loop and then cut back down to the upper trail over to 22nd and then back to the car, I will have to run it with Nick to see actual miles, I am guessing 7.5, i pushed it pretty good, it was perfect temps, nice and cool!

I did a small part in making the world more GREEN, I left my truck in Ogden last night and rode my bike down this morning, I am thinking it was about 16 miles... my bike computers battery is dead so couldn't keep mileage... good ride not to chilly I was dressed warm, but it seemed perfect! Hopefully I will get a run in later!

A cool link to Lance Armstrong finishing Boston Yesterday, also a fellow FRB'er in the red singlet running near him!

http://wbztv.com/video/?id=61668

weather was a bit iffy at the lunchbreak so i hit the gym:  Started with a very good Spin class, felt strong and kept HR in the upper 150's -low 160's for most of it! Then hit the TM for 6.1 solid miles, they were tough ones, 1st = under8's 2nd = 7:41 3rd and 4th = 7:30, 5th I went .5 at 7:13 and .5 at 6:58, on the 6th mile I slowly tapered down to 8's! It was a Solid workout and I felt spent after!

Had a good bench run with Nick and Shane, did the Strong cyn. variation, some good slight downhill, made for some fast running... it is a classic 7 mile loop with only about 200 yds of back tracking, nice cool temps.

Had a soccer game and got a great workout, close game so ran hard. We won!

Good early morning run, did the dam loop and added 5 more to it! Went with BG, Nick and Jeff. felt very good other than my bathroom breaks uuughh I need to figure this out had 2 stop twice, once for longer than I wanted at the 30K porta potty, the run felt very good felt like i pushed it good, i think I averaged just over 8's for the run!

8 very good miles on the bench, did the steep hill loop and then went over to the ogden canyon overlook! great temps, felt really good, total time was 70 min. last time I did this run it was 77 min, and i felt good then, so good to drop 7 min! Also I did a Sasha trick I always wondered how he caught people on bikes when he blogged about it, well I did it today on the trail, there were 2 bikers out in front a ways when I turned a corner and I told myself I was going to catch them... I did, right before they turned off!  Lovin the weather, looks like we have one more day of it before it drops 30 degrees, yikes!!!

Did the Strong Canyon loop and added a bit more at the end, total time was just over 40 min. good easy run, I didn't push it too much, my Bajio salad was still sitting in my stomach from lunch!

Got out for another good bench run, planned on doing about 45 min. but I had one of those days... the snow started falling, the temp was chilly, and I felt really good so I just kept rolling... started at Beus Pond trailhead and did a loop around that actually looking for a bathroom, didn't find one, had to pull a VPB off the steep hill, but after that got in the groove and had a fantastic run for 56min. ended with a lap around Beus pond, it is very full right now flooding part of the trail!

Late night soccer game 11:15 ouch, but should make for a good day of workout!

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!

Nice morning run, ran to the Middle fork road and down it a bit, and then back and did the black trail loop... i noticed today that when i am running smooth 7:30-7:45 is a comfortable pace, that is a good sign, used to be 8:15-8:30 was where I was comfy... did the run in 54:12, so around 7:20/mile! Had to get the run in,  Kel is off to Youth Conf in Logan so I have the boys all day.

Realized I did my mileage wrong this morning, not quite as fast I was .4 off due to cutting down on the black trail at the general store, but still a good run... took the kids on a hike up at Snowbasin, a bunch of stream running all over and still alot of snow for this time of year, packed my almost 2 year old with lunch in the Kelty, so ended up being a pretty good workout.

Went and kayaked the Ogden tonight, fun level about as high as its been this year 467cfs, went with Clay and Ben! Next week I will be on the Middle Fork of the Salmon for a week long river trip, should be good fun as long as we can get some good weather!

I came mighty close to getting zippo today, but I got some mojo form Nick who did a long one this morning and Pilates tonight... thanks Nick! Ended up being a great run did the whole N. arm trail and estimate it with adding the black trail loop at around 8.4 miles... It will now be my new challenge to do the whole thing in under 60 min. I did it tonight in 63:27 and after a 1.5 mile warmup pushed it hard, it was a great refreshing run right as it was getting dark and running on the trail was awesome!

The rain kept me indoors today, went to the gym for lunch: started with a 1.1 mile warmup at 7:45 and then went to a very good spin class, kept HR up in the upper 150's and low 160's for most the class... then went back out an got 3 more on the TM, it was a good workout but tough to get back on the TM after running outside recently, but i got it done and I have a late night soccer game tonight, championship game!

Good bench run with Ben and Nick. We did the steep hill loop and extended down to 22nd and then back to the starting point 29th st. Felt good I didn't eat lunch other than an apple, so my stomach was good, I think sometimes I eat just out of habit and my body doesn't really need it, as long as I snack healthy, ie. apples, bananas, yogurt, bagel etc... I think this is the key for me rather than a big lunch that weighs me down! The run felt good gave a good push here and there, made the steep hill in 4:40 which is a good time, usually right around 5 min. up it!

Won the championship soccer game last night in my indoor league! I think I will give soccer a rest during the summer and start back up in the fall!

Went on a nice and easy Bench run, did my Mt. Ogden Loop trail with a few variations to it, I wanted to get out and run easy the whole time which I did it felt good. Ran for 57 min. the mileage is an estimate but based off the easy pace I am guessing it is close! Great temps, had a light rain for most the run!

nice easy rest day, Kel was in SLC all day shopping so I took it easy with the kids, went on an easy bike ride with them around the black trail!

Early morning walk on the N. Arm, quite muddy with all the rain we've been getting ran for a short distance to get the legs going... I feel really fresh today from the 2 days off!

I am off to go on a week long kayaking trip on the Middle Fork of te Salmon... running won't be easy but always some great hikes with good potential of seeing bears and other wildlife, no access to computers , so Happy running to all the bloggers, may try to get an early morning Monday run in if time permits!

Got a good run in this morning before I head out into the Wilderness, ran into Nick on his way back from a run and ran the island loop with him then I went down river road for a ways and then cut up thru Eden hills and conquered dog ally, actually today there were only 2 young dogs, that weren't very mean! I then went up past Wolf creek and towards the Powder mtn. road and the cut down toward the golf course and ran on it back to the condos... and then and got back on the road and headed home! it was a nice run to get in! 1:13:45 total run time

Got back from my paradise last night... had a fantastic trip on the Middle Fork of the Salmon, started with the first night snowing on us, we made a snowman to verify how much snow there was! A bit chilly the first couple days, but great kayaking. overall for the week I did one sort of trails run about 25 min., the trails are not to good for running on the river! I did do 2 good steep hikes that felt good, one morning I woke up early and went up a ridge, ended up climbing over 2000 vertical ft, my goal was to get up to 6000 elevation, i started just below 4000, I made it and then had a steep descent that beat the quads up! The weather ended up being perfect upper 60's to mid 70's for the last few days and no rain or snow!

Looking forward to getting worked in the WBR! Swamp Donkeys get ready to Ride!

Got out for a good run at lunch, did the Strong Cyn. Loop W/ the Beus add on... It was HOT! but it felt good to run, went for 52min. and stopped three times at the streams to cool off!

7 Hot miles on the bench today, I did my Mt Ogden Park loop run with a couple extensions, felt pretty good, but kept it easy and cooled off in the stream a few times, ran for a total of 63 min.. I have a 10:20 soccer game tonight, and I may take tomorrow off of running to be fresh for WBR!

The Swamp Donkey's rode high at the WBR, great start to the race, i went up with Nick, Nick and Shane to Logan, we had a start time of 3pm which being an ultra team ( 6 man) I was a bit worried about the late start, but we proved ourselves well! N. Fischer got us off to a great, right off the start there we noticed another 6 man team that was going to be tough... they noticed us also and the race was on! Nick F. built a 3:40 lead on the first guy and then N. Froerer took over and stayed steady with their next guy till the last hill leading up to Avon and he picked up a quick minute to 4:40... then Shane took over and he had a battle their guy was tough climbing and closed the gap to about 100 yds at the top, but then Shanes motor kicked in and he opened it back up to nearly 4min.... Then I took over at the Liberty Park, i actually talked to the guy I was up against and found out there team was a group of teachers/track coaches from S. Dakota... I took off knowing this guy was going to be hunting me down, and that he did, he closed the gap but I pushed it hard thanks to updates from the crew and held him off, he never passed me but the lead shrunk to a few seconds, the positive from this is that I pushed it very hard and ended up averaging on a pretty rolling section just under 7 min/mile! I was happy with this but knew my next 2 legs could be tough holding this guy off. We picked up John Lewis and Bg at this point and John bolted out of the starting gate and built another big lead on his guy, he averaged 6:20ish or better for his leg and built a 5 minute lead only to see it disappear on Snowbasin, they had a climbing ringer who reeled BG in and gained 1:30ish on him, with a sick feeling N Fischer who spent the better part of the afternoon in the bathroom, up next we were worried, well not to fear Fischer jumped on it and reeled their guy in and extended our lead to nearly 5 min., N Froerer ran well and maintained and gained a bit on his guy, same as Shane! I will finish report on Saturdays page based off it now being Saturday when I ran next!

Cont. from Friday... I started my 2nd leg a 10.9 mile run from E. Canyon down to past Henefer... wasn't sure what the start had in store but I knew there was some cruising downhill going down to Henefer... I felt very good right from the start and got in a good nighttime groove, hit some hills and then a 2 part steep hill, and then the downhill came and an update that the #202 team had closed the gap to under 4's, I got a bit mad to myself and started rolling down the downhill I felt very very good, I have no idea what pace or how long but for a few miles it was fun, it was one of those floaty feelings! the finish to this dragged on a bit but it was good tough one! I extended the lead to I think 6:30. I ended up averaging 7:20's over the 10.9, I handed off to John and he took off and extended our lead to 16 min. and really that was the end to the #202 team we didn't see them much more after that if at all, we put them away, and it felt good!

from here on everyone was tired for there 3rd legs but everyone did great, my 3rd leg was 10.1 miles it went from Heber up to Wasatch Golf Course and I was tired it was all I could do to keep moving, at times it felt like I was doing 10 min. miles, I finally made it and handed off, I ended up averaging 8:20's which for how I felt I was happy with... The Swamp Donkeys finished strong we ended up sub 24 hrs at 23:30, and took 2nd in the Ultra groups. Overall it was a great time and it sounds like we are already planning on next years Ultra Team!

Hit the bench for an afternoon run, my legs were heavy and still feeling fatigued, more so than the marathon last month, i am thinking it's probably from my 2nd leg going down into Henefer. I did my Mt. Ogden loop run, and as I started I thought I haven't seen one snake this year running, I bet I see one today, sure enough as I was going up Strong Canyon there was one by the stream, it was on my left with the stream on my right, i jumped to the right and the dang thing came at me toward the stream, after a few quick steps I turned and saw it slither down near the stream, it looked like a young Rattler, it didn't rattle and I didn't get a good enough look at it due to my quick movements to get away from it! yikes I don't like snakes, I think I'd rather run into a bear! After that I was a bit jumpy, I saw alot of sticks that scared me, but no more snakes, overall good run, nice to loosen up the legs! 50min total running time.

Good run on the N.arm with Nicholas, good conversation pace, I stayed in front of him to keep him from pushing the pace, he likes to do that on this trail... ran for 72:28 and 8.3miles, felt good to loosen up the legs they were still feeling heavy!

I have a soccer game tonight should be a good workout we play a good team! Good soccer game we won and I got a good sweat in!

Got out on the bench for a good run, internet went down at work so I ditched out and went for the bench, did the strong Canyon loop from 29th, felt good 45 min of run time, may go out for an evening run!

5 beautiful miles on the N. Arm, it was a bit chilly this morning 47degrees when i left but it felt great... felt good after about a mile and decided to try and get under 40 for the loop but missed it by 24 sec. came in at 40:24...hope to get out for a bike ride later today!

sweet Mtn. Bike ride... Really my first Mtn ride of the year, went up and over Skyline, for my first ride I felt awesome, in fact I have only ever done Skyline under 2 hrs one other time and I was at 2:01:30, but I had atleast a 3 min delay draggin my bike through 2 large snowfields... so I am counting it sub 2hr. I was actually shocked how strong I felt...I think it is a combo of a solid 10 lbs lighter this year and I just updated my Ipod with a new mix of songs that were rockin!

Ran over to my parents house atleast almost their... Kel picked me up about a 1.5 miles short, it was a good run, it wasn't as hot as i expected, ended up doing around 7:40's, went for 59min flat!

Did the Strong Cyn. loop with a little bit of add... it was hot but surprisingly I felt really good, it helps alot that there are streams along the way to stay refreshed, went for 40 min.

A sweet new run up wheelers cyn. and then I cut up the Icebox cyn. and made the loop back around to Wheelers, it was nice because 1/2 of it was in the shade, alot of uphill, it didn't seem to steep and then a fun downhill coming back down Wheelers! 46 min total running time.

Soccer game tonight. good game tonight we fell behind 4-1 and then came back and beat them 7-5!

1 mile fun run at the Huntsville 4th celebration, ran with the 2 older boys while pushing the 2 younger ones in the stroller all along running in flip flops it was good fun... the boys did great for there first race they both got under 9 min mile!

A good N. arm jaunt this morning took a mile or so to get feeling it and a bathroom break at the trusty N.arm toilets...after that I felt great and got into a good rhythm, I did the whole thing in 1:08:38 so that means to hit my goal of under 1 hr i have to hit 1 min per mile faster, I think i will go for it next week mon. or tues morning!

7 good miles, did the N.arm 5 miler and then added 2 more by going down past the red house, it was a good run I wanted to average under 8's and did at 7:50ish, felt good to get out and burn some of that over eating I did over the weekend! came back and did a couple sets of 25 on the jump board!

Got out in the heat and ran the Mt Ogden loop trail, I went the Strong Cyn. route over to Beus and added a bit more... it was a good run felt pretty good it was HOT but again the streams save me from overheating too bad, I also drank out of the spring, I always worry a bit about doing this, but oh well I was very thirsty! ran for a total of 61 min

good run up wheelers, now dubbed the icebox loop... went with Nicholas and Anthony, felt good the canyon walls kept the sun away... we ran for a total of 48:26.

I also did about 20 min. on the new Pilates table this morning worked the arms and abs, they needed them, I am already a bit sore from it.

soccer game tonight...

6 hot, but good miles on the bench, I started at 29th and did the Beus extension loop, on the way back I sat down in the spring for a few minutes, it felt awesome and then I added on by running down past 22nd trailhead... ran for a total of 58min. didn't burn up the trails as far as speed goes but kept it nice and steady, also I was a bit jumpy, their were a bunch of grasshoppers that made rattling noises that had me hopping a few too many times, I hate Snakes!!

 pilate session this morning on my own with the new Pilate bed, I did 8 sets of 20 on the jump board and then did 4 sets of 100's with some other stuff added in, good workout it will be tough to match the intensity that comes from having Rachel push us in class!

Fantastic evening run with Shane and Nicholas... did the icebox loop and added more by going up maples trail and then to the green pond trail and then down East fork back to Wheelers... felt great to get out and run I was needing it and this run is a good one all on trails and its the type of run you can take deep breathes and smell the outdoors, I love it! Makes the body feel good. Don't know the exact time, i didn't wear a watch (the other guys had their Garmins, so 9 miles was the length and i didn't get the time!

A solid, hot run on the bench this afternoon, I started at Rainbows and planned on going about 45 min, but i felt good so i kept going... went to Strong Cyn. on the upper trail and then cut down and came back along the lower trail, cooled off at the spring and soaked my shirt, that helped to stay cooler... had my tunes today also! ran for 74:26.

good run on the bench this afternoon, I thought it was going to be cooler but because of the almost rain we got it was real muggy feeling... I started at Rainbow again and went up and then went over to 29th on the lower road and then climbed up and over to the spring and then back on the upper trail to Rainbow... it was a good run at first my legs were feeling tired but on the flats they loosened up and i felt great! ran for a total of 55:30.

Got a late afternoon run in up Wheelers (Icebox loop), it is a good one, because you are in shade for about half the run... I felt good I did it in 43:33, my previous best was 46min.

Possible Soccer game tonight if I can get someone to stay at the housee that late to watch the little ones!

Went for a midday run, started at the Dee Event Center and went up to beus pond, a lap around it and then up to the trails, did the steep trail and then the beus ext. over to the Spring and back down to the lower trail and back... it was a good run, it is good to switch it up a bit. I ran for a total of 66:51

Sweet ride this evening, up and over Skyline, had high expectations of breaking the 2 hr. mark but it wasn't to be today, I didn't have the pep in the legs I had a couple weeks ago when I did it! I think it was a combo of not eating lunch, hot temps, and the motorcycles have really torn up the trail! It was still a sweet ride and a great workout, it is always a burn... My time was still good 2:03:05, but i thought for sure i'd beat the 2hr. mark maybe next time! Didn't see a single person the entire ride, only Lizards dashing around in front of me and a grouse that ran up the trails for about 100 yds in front of me before flying!

A good Pilate session this morning, best one since doing it on my own, went for 40 min. and pushed it pretty hard, still not the level that Rachel pushed us but getting close, I am remembering more of the different exercises!

A very nice run on the bench this afternoon, the cloud cover kept it cool and my legs felt awesome, it was a good push, I started at 29th and went to the steep hill, did the Beus ext. and then over to 27th but then I went North on the lower trail to 24th and then down to the dirt road and back to 29th, it was a sweet one! ran for a total of 54:40.

Hit the road this morning, went down to the Middle fork bridge and back, 8 miles total and ran for 60:44, so just over 7:30's for the run, I felt really good, it was a beautiful morning in the valley, with some clouds blocking the sun as it was coming up.. it kept it cool!

Left my car in Ogden last night to go to a concert in SLC, so I rode my bike down this morning, it was a good one I went the long way around the dam, got 23.2 miles in 63:47. I lucked out coming down the canyon, because a student driver was coming down and driving pretty slow, so from about the alaskan inn down I was able to draft off a car that was following the slow driver, I was going around 33-35mph, where normally not drafting i would have been going 23-25mph, it was a good push to stay up with them!

Late night soccer tonight!

41.42 road bike miles, did the Snowbasin loop with the Monastery and river road add-on to get over 40... did the old snowbasin road in 41:42, forget my record on that but I think I was close, it was a tough grind but I was pleasantly surprised with my time considering that was my first time this year riding it! total riding time was 2:13:22!

WEnt up to Jackson with my brother to do some kayaking, got there about 5:30 so we had about a 1.5 hrs before we needed to be in Jackson for a concert so we stopped and surfed at the Lunch Counter wave, it wasn't real good the river dropped and it was tough to catch, but still good to be kayaking!

Had a sweet early morning run in Jackson, we camped down on the river about 7.5 miles out of town and so I woke up and ran into town... the first 2 miles were on the road but then I hooked into the Jackson trail system (they have paved biking, running, walking trails all over the town) and ran it the rest of the way into town, it was nice, it had mile markers so I could gage my half mile splits, it was a pretty rolling trail so I didn't rip the miles up, I think I ended up averaging 8:15's, i ran for a total of 70min. My brother drove up and met me in town and we went had breakfast at my favorite spot Jedediahs!

We then went down to the river and had a great day kayaking... we spent about 2 hrs at the first wave(Taco hole) and then floated down the rest of the way, Kahuna had a good surf wave and Lunch Counter was actually better today than yesterday... overall it was a very good level for kayaking alot of good surf waves, super good workout we were on the river for about 5.5 hrs I was beat and tired!

We went and saw the new Batman movie at 8pm and even though it is a very action packed movie I was struggling to stay awake throughout the whole movie, but it was very good I need to see it again when I am not as tired!

A good, hot run on the bench, started at 29th and went to Strong cyn, did the Beus ext. and then along the upper bench, added a bit more from there but kind of confusing how i did it, felt good, refreshed a couple times in the springs! ran for 57:28.

A nice morning run it had the feel of early fall, temps were in the upper 40's when I left... I did a weird route today, couldn't make up my mind, did the island loop and then cut over to river road ran down to almost the bridge, turned around cause I didn't want to hit the heavier traffic on the main road and ran back to the island loop and came back the long way! good run i felt very good, ran for a total of 64min.

With the conversion I got 10 miles of equivalent running in, seems about right. I rode for 30.5 miles in 1:30:43; I am trying to compare a 10 mile run and how I feel after it, I'd say it is pretty close to about a 8min pace 10 miler. Left my car at the office yesterday, so I rode down, I took a detour at the old Snowbasin road and rode up to the first summit, it was a good push, tried to keep speed above 10mph the whole way, which is now my new goal for the entire old snowbasin road. When I got to the top I kept going up a side road into a new development, about a .5 miles up and very steep. I then came down and rode down the canyon and to the office, great ride, beautiful morning, and the legs felt good!

I have a soccer game tonight, so should be a good workout day: Good soccer game workout, but we lost and my legs were heavy, i think the conversion was about right for a 10 mile run, I'd like to log my biking miles separately but this seems to work!

Got a hot run this afternoon, went on my Mt. Ogden loop run, soaked in the spring for a sec. to cool down, ran for 5 miles in 48min. the legs felt pretty good a bit tired from the ride yesterday!

Went to a soccer mtg. in huntsville tonight and got dropped off by the family and ran home after the mtg. It was a very nice evening run, it is hard to beat running in the Valley along the dam, when you can feel the temps drop as the sun drops below the mountains, got into a good groove, pushed it harder the last 3 miles along the stake center road, went for a total of 6.1 in 46:15 so 7:37ish/mile!

A good early morning 8 miles on the road, Nick and I did the Middle Fork bridge out and back, legs were a bit fatigued this morning, but Nick kept us moving... went for 63:21 around 7:55's.

Went up to Snowbasin in the afternoon for a hike with the Family, my sis's family and my mom and dad... went out on the Maples trail saw a big bull Moose that was still in velvet! hiked down the trail probably just over a mile, and then decided I would run back and get the car and meet the rest of the crew up on the main road so the little ones didn't have to hike back up to snowbasin, Tay my 7 yr old decided to go with me and I told him he had to run the entire way back, much to my surprise he did and shockingly at  a pretty good pace, took us about 9:50 to get back to the vehicles, i was impressed with him running the whole way!

This evening I came to realize once again the simplicity and beauty of running, I went out to the garage around 7 in hopes of getting a good road ride in... well that ended when I realized the front brakes were touching my tire and I spent 45 min. fixing it, it kept moving back and rubbing against the rim... if you have ever ridden much there is not many things more frustrating than this...anyway I rigged it so it would work and finally got out on a ride... went for 15 miles out toward Liberty and then up Nordic Valley area, alot of climbing and 9 miles into it I thought man this is alot tougher than a 3 mile run... I guess sometimes the conversion doesn't work perfectly... 51 min. ride, glad to get it in, and also realized why running is such a beautiful activity, just put some shoes on and head out the door! It was a solid week of exercise!

Forced my way out this morning... didn't feel like running, due to eating way too much yesterday, Kel made my weakness last night, an orange cake, I could eat an entire cake and almost did, I had my last piece at 10:30 last night, so needless to say it wasn't sitting well all night... anyway I got out and did the N. Arm on the way back I ran into Shane, he turned around and we ran the last couple together and added a little ext. over to Red Moose Lodge... Once I got going I felt alright but never great, went for 45:42. Sunday's and eating I have been pretty good lately but yesterday got me!!!

A challenging bench run this afternoon, it took well over half the run to get the legs going, I am sure that part of it has to do with the first 25 min are mostly uphill... I did my Mt Ogden Loop run and added a few different extensions, the cloud cover kept it from being too hot so that was nice, but the legs didn't have much get up! ran for a total of 65:12! right at the end I did 2 sets of strides across the soccer field.

Went for the N. Arm goal this morning... Started really good, maybe to good,1st mile was about 7:15 and got out to the rock point at 19:30 but then I fell apart didn't have the zip, and I don't think it was the legs, My kids and Kel have had sore throats and coughs the last week and I don't feel sick at all but I think I have a touch of it, my chest seemed tight and I just wasn't able to push it the way I wanted! That being said it was still a good run, I made it to Windsurfers in 31:55 and tried keepin it going on the way back... ended up at 64:31, for an average of 7:45's i think... So still a solid effort but it is going to take some work or a very good day to knock it down!

Soccer game tonight, so a good workout day!

Went on an early bike ride, went up wheelers and then E. fork and down around Maples, it was a good ride went with Todd and Scott Preston, didn't push it super hard but a good consistent pace. I am guessing it was around 11-12 miles total.

I then went down and was anticipating helping out with the Outdoor Retailer show river day on the Ogden River but it turned out they changed the format and allowed some of the locals kayakers to join in on the fun... so after 2 laps on the narrows they had  down river race from Rainbows thru the Dinosaur park, about a 10 min all out paddle... they had 4 heats and the local group they just thru us all in together 12 boaters fighting there way into position... they also had about 6 hiding kayakers in eddies that came out and tried to knock you off course... they took the winners of each heat and put them into the final... I had a great first run and won it, so it was on to the final with the guys from the OR show,... I got a good start and was in 2nd right off but then the hiding kayakers came out and made my run tough, one of them knocked me clear out of the current and then another grabbed my boat and pulled me back... I went from 2nd to 4th and finally got going again, passed one guy about half way down and battled hard for 2nd but couldn't get there, ended up 3rd overall, which ended up being a good spot for prizes... I won a nice little backpack, 4 day passes to Snowbasin, and a 2 night stay at Ski Lake and some other little stuff... the winner surprisingly won a new kayak, i was about 20 yds behind him at the finish, that would have been a sweet prize!  Overall a very fun day and event, I ended it with another run on the narrows!

a nice hot run on the bench, I did my Mt Ogden Loop going up Strong cyn. saw the resident water snake made me jump I have seen him a few times this year and I am getting use to where I can expect to see him, still makes me jumpy seeing him... did the ext. on the upper trail down toward 22nd st. and then back, did 4 strides on the soccer field when I got back to the park, at first my legs were heavy on the run but then I got into a good thinking groove and the trail just ticked by, felt great, sometimes on runs like that I think I could solve all the world's problems, mind clearin! ran for 54:03 total.

A sweet early morning run with Nicholas, did the Garden of eden course counter clockwise... started off nice and easy, good conversation pace and then picked it up gradually and then the last few miles really got rolling good, felt great. I was feeling it the last mile, but Nick kept the pace movin, here are the splits 8:35, 8:10, 8:02, 8:02, 8:12, 7:29, 8:27 (spring mtn climb), 6:24, 6:55, 7:09, last .26 at 5:27 pace. total time was 78:49!

Got up and did the N. Arm had to work off another Sunday of eating too much... felt good to get out and run... went for a total of 43:22!

good hard run up at n. fork park, I was either going up or down very little flat, i did a 10 min warmup and then I thought i don't think i locked the car, so i ran back and sure enough it wasn't locked, from there I did a 5 mile loop around the park, 55:05 min. total running time, good run but would have liked some more flats!

Decided to go for a big one today, work was kind of slow and so I left from my office went over into Uintah and climbed up to the Beus trailhead... i then went up beus over to waterfall down to 29th and then made my way back via the trail and finally back onto the road, it was a good one, i carried a h2o bottle which saved me, when it ran out i filled it with stream water which I didn't drink but kept pouring it on me, the last half hour or so I was feeling the need for some water, overall i felt good, it was fun solid run! ran for a total of 1:58:02, not sure of exact miles but 9 min/mile is close enough!

I have a soccer game tonight for a little added workout! Soccer game got cancelled, which is a good thing, I am pretty beat from the run today, maybe a bit of overheating, it was a hot one!

nothing like a full moon run... went out at around 10pm and as i was walking past Nick's realized his bro was still there so i went and dragged them out for a n. arm run, didn't take much to get nick to go, Anthony was a bit reluctant at first... but he put the hammer down on the way back, a good push and a great run... 49:56 total run time!

early run with Nick went down the hwy to 40mph sign then back on the N.Arm trail, good run we pushed it pretty good on the way back went for a total of 69:30, so 7:50ish/mile.

Off to the championship soccer game for my 7 yr old, Taylor!!

Did the Mt. Ogden loop trail, it was a very hot one today, I went out thinking it was going to be cooler today, maybe because of the nice weekend we had but summer ain't over yet! did the Beus Ext. and then another one down by 27th, it was a good run overall fellt pretty good! Ran for a total of 56:30

Another good Hot run on the bench this afternoon... started at the WSU football stadium, the plan was to go run 40 min and then to come back and do some speed work on the track... but I got in a groove on the trail so I just kept running for awhile and then as I was headed back to the car my right heal was feeling hot, my dang Montrails aren't breaking in, anytime i do hills the right shoe rubs, I even tied my shoe real tight and it didn't seem to help, so after 57:02 I called it quits and no speed work, but it was a good trail run.

Soccer game tonight! We won a close one tonight, had to push it hard based on the competitive game, I love games like that.

a nice evening run, with good company(Froerer bros. Nick and Anthony). Left from the Huntsville Library and ran home, here are the splits thanks to Nick's Garmin, i need one of those, 8:17, 7:49, 7:35, 7:07, 6:37, 8:29. We decided to go sub 7 on the 5th and I was pleased with the 6:37, it was definately a push Nick kept it rolling... overall time 45:56 Avg 7:39.

Decided today was the day to break the 1000 miles for the year, so i headed out from Rainbow and did all the way down to the Beus Loop on the upper trail, then i ran back on the upper trail til i got to Waterfall cyn, and I cut down and added some variations from there, my goal was to run for 1:30 and I ended up at 1:31:47, it was a good solid run the legs felt great, ran into a guy who had lost his Lab up on the trail named Zoee!

Then I came home and found the kids were swimming at Froerers so I ran over for a nice swim, lucky me it was a bunch of kids and 5 pretty ladies, hahaha!

Hit the bench for a hot but very good run, my legs felt great... I took Sat and Sun off from running and today I had a good pep in the step! Did a wierd variation due to me worrying that i didn't lock the car again, so I ran to Beus and then went down the steep hill and back to the car at 29th, car was locked! Then kept running to 27th up to the spring, sat in the cold spring for 3 min and then finished off the run... 56:06 total run time, did 2, 1 min fast pickups at the end!

6 good miles on the bench, parked at the top of 27th and did a new variation to the bench run, overall felt good ran by the St. Joe girls soccer game and stopped and watched for a minute, Clay's daughter Ivee is quite the mighty Freshman, their leading goal scorer so far this year! Total run time 53:43.

took the kids on the Island loop with a bit added in Eden, Carver, Taylor and I ran I pushed Tanner in the jogging stroller and Zach and cousin Luke biked! 2.2 miles and we have some work to do with the older boys running it, total run time 24:30, that doesn't include the 3 rest stops, to give them credit the loop does have a couple hills, but now we have a mark to shoot for... the goal is to do it atleast twice a week thru the fall!

I busted out a long one today thanks to the Wasatch 100 crew, I think they invited me along (Shane and John) to make sure I could do it, I think I passed the test, it was tough but not crazy tough... started at upper Big Water (up millcreek Cyn.) and went to Scotts Transmission station, 10 .5miles up and over toward Brighton... started at 7200 and ended at 9500 overall climb was close to 3000 ft due to dropping  down in a few sections, we then turned around and ran back, I was feeling it on the ups on they way back but overall felt strong. WE probably ended up climbing over 4000 vertical and did the whole run in 4.5 hrs including stops, so run time was probably just under 4... Beautiful place up there, i have only been there in the dark pacing Shane at Wasatch, Desolation lake is a very pretty spot, and Red Lovers Ridge where you can look down into Park City. The plan for the race is to have me pace from upper big water to the finish, which is 39 miles, I Think, should be doable don't think we will be going as fast as today! Shanes pacer also joined us, Ben. Overall great morning of running!

Hit the N. Arm with the boys, froerer Bro's (Nick and Anthony), and Mike. It was a good one my legs felt great, very little fatigue from yesterdays run surprisingly. Last mile coming up 6:58

LAte night soccer special tonight!

great day in Jackson, wy. started the day by floating the Alpine section of the Snake in my parents long inflatable kayak(ducky), I planned on taking the 3 older kids, but it was a beautiful day and quite warm and there was no stopping Tanner(2 yrs old) from jumping aboard, so we took him all the way down to just above Kahuna and Kel took him from there... we went thru the 2 big rapids and Tanner was ready jump aboard again, so he finished it off with us! very fun day on the river

We then went and got a camp sight up at the Gro Vante, set up camp quick and took zach on a bike ride, I ran next to him, went for 33 min and I am guessing around 4 miles he was moving good and it felt like 8 min miles, good fun felt good to run with the mighty Grand Tetons as a backdrop!

An awesome run up on the bench this afternoon, its amazing what cool temps can do for a run, legs felt great and I just kept on running for over an hour... started at 29th went to the Beus ext. and down 22nd... total run time 65:21. Thinking about signing up for TOU!

A good run on the bench this afternoon, had to cut it a bit short due to soccer practices for the kids, started at Rainbow and went to the upper trail with the cyn overlook ext. and then to the spring and back on the lower trail, ran for 47:06

A good run with Nicolas on the bench, started at Rainbows and went up to the upper trail... Nick had the burners on going up, it felt good to push it a bit, other than my dang Montrails were acting up my right heel has a good size blister, just in time for my 40 mile pacing Sat. night at the Wasatch100, hopefully the Duct tape will provide some magic to the heel and the heal! The run felt good we pushed it pretty good on the way back, ran for a total of 70:27.

a nice early morning run up at the Homestead, went up around Wasatch Golf Course and down a bit of the Ragnar hill, felt good after a disapointing weekend, when I was planning on getting 40 miles in during the Wasatch 100 and got zero, due to the runner I was pacing not making it, What a Tough Run Though, I think I am going to try and get in next year!! Ran for a total of 40min at atleast an 8min/mile pace.

I got a rare double in today, decided to head out right before my boys soccer game, went to the bench and ran my Mt. Ogden loop trail, good run, got a bit of a surprise as a rounded a corner, ran through a cloud of smoke some young teenagers were up on the trail enjoying their wacky tobacco, i think I scared them more than it did me! ran for a total of 47:37!

Got in a good Pilate's session this morning, realized I have seriously been neglecting the core workouts, so it is back to being more disciplined, I need to get in atleast 2 good core workouts a week and hopefully 3, I did a bunch of sets on the jumpboard and some ab and arm stuff!

Got a good bench run in this afternoon, went from the Dee Event Center up to Beus pond around the pond and then to the trail, hit the lower trail down to 27th and then upper trail back and then dropped down the steep trail back to the car! ran for a total of 64:01 and a good pace today felt very good!

Took the kids on the black loop trail, pushed Tanner in the stroller, Zach biked and C and T ran, they did better today than 2 weeks ago, 24:01 for the 2.3 miles, it is not a super easy loop with some good ups on the way back, our plan is to do it atleast 1-2 times per week!

A magical run this afternoon, went out just as a light rainstorm rolled onto the bench, ran in it for most of the run... it was a great run, started at 29th went to and up the steep hill, to the beus ext and then back to 22nd on the upper trail and then made my way back, one of those runs where you feel like you can solve any problem and run forever! ran for a total of 60:17.

Went out for a bike ride on the bench this afternoon, started from my office and went up through Uintah and caught the Beus trail and then went from there, eventually made it to the spring at 27th street, and then back up on the upper trail... it was a good ride, went for a total of 1:40, and based off there being alot of hills and how i felt after, it felt like a 9 mile run, if not a bit harder! Felt good to ride haven't rode for a few weeks!

A nice early morning run, just as it was getting light, when I left it was 35 degrees, a bit chilly, but I overdressed, did the N arm and then across the old dam road and then around Eden a bit, ran into Shane and ran with him for a bit. ran for a total of 45 min.

Hit 50 for the week, I think that is the first time that I remember, good run this morning with Nick and Shane, Shane cut off a few miles in... Nick and I went down past windsurfers beach... we ran at good conversation pace, 8:20ish ran for a total of 75:10. busy day of soccer for the boys, 3 games and I am coaching all of them!

Went on a pre-celebration run, I am still crossing my fingers, but I think I am in for the St. george marathon... it might be a cruel joke someone is playing but I am going with it and planning on runnning, i am not on the official list yet but I've had email confirmation! anyway good run today on the bench went at a good pace, left from the Dee Event Center did the lower trail to the spring and then the upper trail to the Beus Ext and back, coming and going did a lap around Beus pond... ran for a total of 65:30.

Was planning on a run this morning with Shane, but forgot about a teeth cleaning I had so I had to cancel, I did a good Pilates workout early for about 1/2hr, felt good I am getting a good routine down now doing Pilates on my own!

Well I went for the N.Arm record and got dished a slice of humble pie... that is going to be tough, i felt very good through the first half and hit the half way mark at 31:37, I thought I had it in me to negative split by 1:40ish minutes, but it wasn't to be, It was quite warm and the bugs were heavy and I need to plant some water at the half way point and I need to eat lunch the day I do it... is that enough excuses? anyway I am still going to go for it and try to hit the under 60 min before the snow falls. I got 63:59 today which I looked back to my previous attempt and i thought I was in the 62's but I was 63:30ish so it was a good attempt considering all my good excuses!

A good early morning run with Nick the moon lit it up for us, til the sun came up... did Nicks loop, legs felt pretty good after yesterdays beat down, a bit fatigued towards the end... ran for a total of 50:29

Got a good mtn bike ride in tonight, was waiting for my traffic school to start due to a ticket I got... so I went for a ride up on the bench, started from the dee event center, i like this starting point for my runs and bike rides... went up past beus pond and along the mid trail to the spring and then up did the beus ext. and added another 5 min. up it, then came down the steep hill back to the car, total ride time, 50 min, felt like a solid 4.5 mile run, some good ups!

Hit the bench at lunch, went North from 29th down to 22nd on the lower trail and then went up to the upper trail all the way to the beus loop and then came back around and down Strong cyn. and back to the car... good run legs felt good, need to get a long 18 mile + in either tomorrow or Saturday! ran for a total of 60:31

I did a good long one this afternoon, had a hard time getting the mojo, in fact I changed clothes and Rainbows and almost started there, but wanted a new one so i went up to wheelers and had a great run... went all the way up to Snowbasin via, wheelers, ice box, maples, stopped in for a h2o fill-up and a bathroom break, and then ran up the mtn over to the green pond trail and back down... I had some wierd stomach issues the whole time, don't know what that was all about, i had a scone and a half a cookie from G harvest on the way up, must not have sat right, i based the mileage off a pace just over 9's which I think is safe, there are alot of ups but nothing to steep so you can keep moving and then the downs are fun, you can pick up the pace! ran for a total of 1:59:05! maybe another long one tomorrow morning!

We had a good rainstorm last night so i went out early, i love running in or just after a rain...took the hwy down to windsurfers, then back on the n.arm, and then a loop around the black trail! ran for a total of 69:33, felt pretty good, legs were a bit heavy the last little bit! Record mileage week for me!

A very good 1st day of Autumn run on the bench... temps were perfect a little busy on the trail I went at 4pm so that Mtn bikes were out! did the 29th street loop, ran for a total of 50min.

An interesting morning run.. I decided to head out for a quick one, based off needing to help with the kids for a couple hours, did the N. Arm via the dam road and stopped at the outer outhouse and as I was doing my business I heard a dog at the door and I thought it must be Shane and his dog Moki, they must of snuck up on me on my run, when I opened the door much to my surprise it was a little chocolate lab puppy about 10 weeks old, she was jumping all over me and looked very excited to see someone, so i decided to take her home and find her owner, by placing signs in the market and the Maverick, well the run home was tough the little girl was running in an out of my legs tripping me left and right, so the only thing I could do was do 4-5 sprints and stay out ahead of her while she chased me down, it turned into a good workout, after a bit of that I think I tired her out and she started running with me better and we made it home! As of now no calls for her I am hoping the owners see the signs or call the shelter which I have already done. She is a cute little dog and well behaved, if anyone needs a new chocolate lab... hint hint Nicolas, Lukey needs a puppy!

No calls from the owners puppy yet, so we still have her, intoduced her to her hopeful owners...went well other than the father of the house threatened to kill the cute little thing... tonight the family did our annual trip up to Causey to see the Kokanee Salmon run... we decided to switch it up a bit and instead of hike around we paddled kayaks... my dad has a big inflatable kayak that holds me and the 4 boys and Kel paddled a hard shell kayak... the salmon were few in numbers this year we may have missed the big run... on the way back Kel's mom who hiked around with a friend decided she wanted to kayak back and have Kel hike around...well that didn't go so good she couldn't keep the kayak straight and I was worried she was going to flip the thing and drown, (on a side note as we started our 2 yr old Tanner jumped or got pushed in by his 4 yr old brother... so the trip started a bit rough, thank goodness to a change of clothes and a tough kid we kept going) anyway I decided the only way we were going to make it back is if I paddled the hardshell kayak and pulled the inflatable behind with the 4 boys and mom-in-law... it was a good workout needless to say and we all made it back... even the new little puppy joined us for the outing!!

A sweet run up Wheelers, did the ice box route and then kept going up till i hit the paved road and ran down it back to the trail and finished it off by going back down Wheelers! Legs felt very fresh and good, ran for a total of 54:42!

 I added 2 miles for a very hard fought late night soccer game, we lost! but it was a good game... we just couldn't put the ball in the back of the net in the 2nd half.

The plan was to head out in the dark and run up by Wasatch golf course, but my headlamp battery was not working very well, so i resorted to the fitness center at the Zermot, it actually was a great workout, first time I've been on a treadmill since early spring! I must say it is tough running on a TM til you have done it a few times, i get so bored... the TV does nothing for me while I run, in fact i think it is a negative distraction, I do better if I just stare out the window, the problem this morning was it was dark so I was staring right at me! Anyway I got the workout in, kept all the miles under 8 and dipped down to as low as 7:19 for 1 mile! We are now off to a family reunion in Moab, hoping to get a run and atleast 1 good mtn bike ride in!

a great hike in Arches with the Booth family reunion, went out to double O arch and on the way saw 8-10 other arches including the one that recently collapsed, it was a very fun day, i hauled Tanner out in the 'kelty so it was a good workout! the other kids did great running around in the sandstone, counting lizards along the way!

a beautiful run this morning on the south Lasal Mtn road with Oakley, she saved me from some other mean looking dogs, i forgot how nice it is to run with a dog, especially when other dogs are out and about(my parents adopted our dog when we were building our house and fell for her, she is a good dog) didn't take a watch but felt right. still deciding on St. George this weekend i am in if i want to be, need to call tomorrow and confirm!

Went for a N. Arm run this morning, felt good wasn't too cold, I added a bit by doing the carwash loop, still need to decide if I am going to head down south and run this weekend! ran for a total of 44:29

Went out for a good lunch run... started at 29th and did the Strong Cyn. loop with a small ext. ran for 38:10 and counted it as 4.5 at 8:30per mile! Felt good...

5 good miles on the bench... started at 29th and went over to the steep hill, ran half of it and walked the rest of the hill, didn't want my legs getting to tired, as I officially committed to St. george! I will see how it goes, haven't done too many long runs! ran for a total of 46:30.

another hard fought soccer game tonight, this time we ended up pulling it off by one goal 6-5! ran a bit harder than i wanted, because we only had one sub but oh well it was still good fun, i am sure i will pay for it come Saturday about 8am... looking forward to the marathon, it should be fun!

Well I have read a few reports, and don't know if i should put this, but oh well... best race ever! I loved it, I loved running though the conditions and if anything it just motivated me, loved the race and felt awesome throughout, other than the long slight hill (not veyo) the one after that that goes forever, other than that I kept a very positive attitude and ran a PR of 6 minutes and a BQ! So i was super stoked! It actually reminded me of training for Ogden up in the valley this spring we had some very interesting training runs!

The other thing that was a bit frustrating was I had to stop and use the outhouse at mile 10ish and then had to pull off the side to relieve myself 2 times! but I don't think that slowed me too much cause I pushed through a couple drink spots, instead of walking and drinking to make up time

The best part of the race for me was the last  6-7 miles coming into St. George, I got into one of those sweet running grooves and started picking people off, in fact there was a bit where a couple guys were drafting on a downhill and I kicked in a bit more and pulled away from them too!

One other cool part to the race, just my wife and I came down and I knew she was at the finish line with no kid distractions, si i had to impress her too, haha! I actually got a bit emotional when I saw her, I usually don't do that at races!

Sorry for those who didn't have the best of days, but I was very happy to be a part of the worse St. George Marathon weather day, beats the heck out of the sun and heat.

Got to figuring my 2nd half and was very pleased with the neg. split, my plan was to try to hit the half around Ogden pace which i did even with the 3 bathroom breaks... 1:42ish, so my 2nd half was 1:31ish! Looking forward to the next race, don't know what it is going to be!

Decided to go Spin the legs out at the gym today, did a 1 mile warmup on the TM then hit a 45 min spin class that felt awesome, spinning is a great workout and exactly what the legs needed today, a good sweat also! (counted 3 run miles for the spin class), then went out and did 2 more miles on the TM, kept them under 8's, they too felt good! I did quite a bit of stretching the last couple days, that really seemed to help get the body recovered, very little soreness from the race, my left hamstring is the only thing i can actually tell is sore!

Took it easy today, went on a walk with Tanner in the Kelty while Zach and Tay were getting their teeth cleaned... then did the black loop twice (2miles each loop) later in the day with the boys on the bikes, felt good to take it easy and rest the legs!

Cool moment of the day, I dropped Tay off at school after his dentist appt. and just as I was doing it Carver's grade came out to do their daily 1/2mile run around the park, I stayed and watched Carver tear up the 1/2 mile and pulled out the win on the last corner, basically at a full out sprint... proud little moment for dad!

Went for a good run this morning with Shane, ran over to Snowcrest to drop off Shane's son and then did the N.arm and over the dam road... the legs felt pretty good, a little sore in the quads!

Took the car over to get back tires on it, so i decided to go for a bike ride up on the bench from the tire store, up through Uintah over to Beus and up... good ride felt great, half way through the ride the tire store called and said they needed it over night to fix a part that was bent, which was causing the quick wear down of the tires... so I kept riding and rode back to the office! legs felt great I love mtn biking, I think I will do more of it this fall! counting it as 6 running miles

I have a soccer game later tonight!

Another fantastic MTN bike ride, I went up to Snowbasin and rode the Green pond trail and then cut over to the Maple trail down that and then back up to green pond, I was worried about the cold, when i left the car it was 41 degrees, but I started going uphill for the first 40 min and warmed up quick, it was chilly on the downhills, but not too bad! Legs felt great pushed it good on the ups, rode for over an hour, counting 5 run miles!

Got out for a great run right before the snow came, and it came for about 1/2 hr, crazy weather! The run was good did the whole N. Arm run, kept it at a relaxed pace ran for a total of 1:11:03, surprised I saw a walker, runner and a biker on the trail, usually not much action that early in the morning! Thinking about busting out the first ultra run, Oct. 25th Ogden Valley 50!

A good little Pilates workout this morning, worked the legs and did some ab stuff! heading out now for an afternoon run on the bench, in the snow, Ogden still has a couple inches on the ground, crazy storm the valley has nothing on the ground!

A wet, slushy run on the bench, i was a little late getting up there and the snow had melted a bit leaving quite a bit of slush and puddles, but it wasn't too bad, ended up being a good run felt good made it up the steep hill in 5:10 with the muddy conditions! ran for a total of 54:14

Went on the black trail-N. Arm route while pushing the jogging stroller and keeping Zachy moving on his bike, he did great on the N. arm rode most of it other than the steep uphills... I counted only 2.25 because of the slower progress based off helping him up the hills and walking across the dam road! Beautiful day up here in the valley, doesn't get any better than a nice sunny somewhat warm fall day in the Valley!

Another quality run this evening with my 7 yr old Taylor, he rode his bike and we did the N. arm trail out and back, great little outing did the whole thing in 44:09, 5 miles!

A sweet MTN bike ride on the bench, started at the dee event center and went up along the trail, went over to the spring, did the Taylor Cyn. ext. then up and over to Beus and did the big ext. and then down the steep hill and back, ride was good rode for 1:10, counting 5 run miles!

Had a soccer game tonight that ended up being 2 games, we won the first one pretty easy and then I played the next game cause they were short, so I had a pretty good workout in both games, counting 3 miles total!

Another hotly contested soccer game tonight, the late night special... we fell behind early but clawed back to tie it and should have won with 3-4 shots hitting off the side of the goal, fun game and a great workout! counting 2 miles of running.

Another relaxed workout day... took the kids down on the E. bench for a Mtn bike ride, started at the WSU football parking lot and went up to the mid trail down to 27th up to the spring and then back down to 29th and cut back over to WSU via cutting through Mt Ogden golf course... very stealthily of course as to not be spotted by any golfers! It was fun the boys did great, rode like champs... I did a stupid thing as we were coming up 27th st. the steep part the boys were walking their bikes and I decided to do some wheelies, I was doing them pretty good til I got a little too over confident, with my feet clipped in I flipped up and over and onto my rear-end and elbow... quite humbling and also scraped up my elbow pretty good, we shall see tomorrow if there is any bruising on the rear!

6 good miles this mid morning after a kids soccer game, did the N. Arm with some more added on, good run didn't look at my watch at all and felt like I was going slower, but did the whole run in 47:32, so averaged under 8's, it may be that i got a good warm-up this morning we rode the newly paved black trail over to the Stake Center for the boys soccer game!

A good run up on the bench, I did the Mt Ogden park loop run... the trail was busy today saw around 10 people,  felt good throughout the run ran for a total of 58:15. Saw a big strange colored snake on the trail that wouldn't move even when I kicked dirt on it, I think it was sunning itself and could care less if I stepped on it, I didn't I went around it cautiously!

Had a surprise pick-up soccer game down at Ultimate, a friend called and said they needed guys to scrimmage a high school team so the old boys showed up, I think the high school guys thought they'd work us, its funny at that age how invincible you feel... well anyway we put a woopin on them, they even started putting 2 extra players in to help stay on us, I stayed for about 45min. and got a very good run in, before heading to Carv's soccer game! counted 1.5 run miles!

decided to go out for a long one this afternoon after a day off yesterday: Started at the Dee Event Center and went up, up the steep hill, up the Beus ext. and the over and down all the way to the Ogden Cyn overlook and then made my way back, doing a few different ext.... the run felt awesome, rests days are good, I just need to learn how to mentally take one and not feel like I should go do something, the temps were perfect right on the verge of being to chilly, ran for a total of 1:31:16!

A good run on the bench did a few trail i have never done before just to switch it up a bit, beautiful fall time weather to be running in! Ran for a total of 53:24

Soccer game tonight! Well we played a hard fought game tonight and came up on the short end by a couple goals, good game ran very hard, a 50 min. soccer game is a great workout, i'd be curious to see how far I really run during a game, I know workout compared it is great, I end up dripping with sweat!! counting 2 run miles!

1.5 measley miles, I ran from gpa Bobs down to where my car was being repaired, hoping to get a long one in tomorrow

A very chilly nice run this morning, 23degrees when i headed out, decided to go in shorts, not sure why, I think I was trying to live through Nick and Jamie, basking in the Maui Sun... and in anticipation of some sweet runs in San Diego Mon-Wed... anyway it was cold, but I survived it, did the Middle Fork loop all the way around, I was hoping to see Shane running the OV 50 but I must have missed him when I came back around on the Hwy, i saw a few other runners in the race, ran for a total of 1:32, didn't blaze it but it felt good to get a longer one in!

Drove up the Snowbasin road after to see Shane and he was smoking it, he was up by atleast 45min on the next closest guy and he said he felt strong, he was almost to the top, downhill the rest of the way!

Wish I had more miles to report in the run category the last couple days, but have been doing something I'd much rather be doing... surfing in San Diego, we have had a great time, my Uncle Paul, and his buddy Jeff! Jeff is a surfing junkie and has spent alot of time down here, so he knows all the spots and we have been going from before first light literally, to after dark in the evening the last 2 days, we have had breaks but each day we have done 3 sessions of surfing, wow is all I can say I don't surf too much maybe 1-2 times a year if I am lucky but what an addicting sport! made some great improvements this time thanks to Jeff and some kind waves!

I did get on the TM tonight for 6 miles, they felt great it is crazy how the lower elevation feels, I felt very comfortable at 7:30 for most the run! One more surf session early in the morning and then it is back to Utah!

another great morning in the Pacific Ocean, got out just as it was getting light, nice and clear at the start and then a thick fog bank came in for awhile, it was really cool sitting out in the ocean waiting for waves and not being able to see them til they were right on you, I was fatigued this morning, but caught some good waves... overall a very succesful surf trip, I am hooked, but unfortunately can't do much about it living in Utah... going to Florida in Feb. I may have to take a day trip to the beach, while the family enjoys Disney World!

Late night soccer game, we got beat, but it was a great workout, I was very close to not going because I was so tired but went and glad I got a good workout in, counting 1.5 run mile!

A tough run on the bench, wow usually i get into a groove after a minute, but not today it was all I could do to keep moving... not sure what was up, a combo from being more tired than I thought from 3 days of surfing, adjusting to the high elevation...not sure but not the most fun run! Beautiful day though, great fall weather... ran for a total of 47:33

I thought I put this in yesterday, but the run must have been to impressive to register, I ran from Gpa Bob's down to where my car was getting fixed, clocked it on the way back and got 1.5 miles in, the interesting part of the run is that it was right though some rough parts of Ogden, and I thought I don't think I'd like Kelli running in this neighborhood!

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!