Sunshine!

Another fun day on the slopes, got up there about 10:30 expecting to ski 4-5 runs with the 2 older boys and they just kept on going, I had to drag them off the mountain at 4 when they closed, it is very fun to see how much they are loving skiing, It brings me JOY, YO!

Got a good gym workout in today after a couple days off from the gym... warmed up on the TM for 3.9 miles all under 8's with a bit under 7's and then hit a Spin class(3miles) good burn there... then came back out and set the TM at 7:30 and went for 4.5 more miles, good overall workout, felt strong!

Went to the gym early this morning, TM's were busy... got a good run in, did the last 1.3ish at 6:47ish and then the 4 before that at around 7:30ish, overall felt pretty good. I prefer breaking up the TM runs by going to a Spin class, I get very bored on the TM! Pretty good snowstorm hitting us today, I hope the Mtns are getting it, may take the morning off tomorrow!

A great day skiing at the Basin with Ben and Trent... planned on 3 hours got almost 5. Skied all over the mtn. searching out untracked stuff, finally got it last run just as they opened No Name... great run deep stuff, on the way up the ridge the winds nearly blew us off the ridge, and we all had the first stage of frostbite on our noses, they were all frozen white at the top. We quickly descended off the ridge and got some deep stuff, almost too deep, but can you ever really complain about it being toooo deep?? if I remember right the Garmin had us descending a total of 24,000 vertical, not bad and also too get back for a few hours of work!

Got  a solid run in at the gym, got in a pretty good groove and cruised it, ave. below 8's with the last 3ish at 7:30, nothing lower, but felt good overall, started a bit sluggish I think my legs were a bit fatigued from yesterdays ski day... Late Night soccer action tonight!

Got beat in the soccer game, I didn't have much get up tonight, pretty tired, so I am glad I got 9+ in on the TM cause I wanted to get over 10 for the day, and I am only counting 1 running mile for the soccer!

TM run at the gym this morning, moving slow at first, but got after it around mile 2 dropped to 7:30 and then from mile 4 on played around a bit, lowered by 2 mph every minute till I got to 6:30ish (9.2mph, i think) and held it there for 2.5min. and then slowly slowed up to 7:30's again, ended at 6 and then cooled for .1, felt good to run faster, and kept the boredom from setting in!

Well the streak came to an end... I finally got outside for a run this morning, drove up to Snowbasin and ran on the groomed trails down to ArtNord and back, ran for a total of 8.25 miles don't remember the time because I went for a ski run after and didn't reset it! planned on doing a few runs but after sweating and riding up the cold JP lift I was chilled to the bone...absolutely freezing, I have been more affected by the cold this winter than ever before that I remember, I don't know if I am not dressing right or if something is changing with me! The ski run was good, fast one down the womens DH course!

The run was super good, know one else out on the track other than on the way back the groomers came by, I actually preferred running on the outside edge it was more solid and about 1.5 in. of fluffy powder!

Got in a very nice workout at the gym today, started with 5.4 mile on the TM, good pace! Then hit Spin class(3 miles), always a great burn... and then another 2.1 on the TM to finish things off! Felt the run from Saturday, you definately use different muscles running outside in the snow!

Tried to get a workout in at the gym, while my laptop was getting some maintenance issues taken care of, it started great, 3.7 quick miles then nature called, and as I was heading back to get a few more in... I got bombarded with work calls... not complaining I love being busy so I called it! Headed back to the office to get some loans ready to close!! maybe a few more on the home TM tonight.

An overall great workout day, started with the gym and a good TM session, warmed up for 2 miles and then decided to do a 5K as fast as I could... ended up at 20:45! that is my new and only timed TM 5K, I now have a fun goal to break, under 20 next time... I did the last .35 at 5:58 pace, yikes that about killed me! after that took it to 7:30's to finish at 7.3 miles then hit Spin(3 run miles) for a good burn, then cooled down with 1 mile on the TM.

Soccer game tonight, fun game we won, pretty good workout, we didn't have any subs till the 2nd half, 1.5 run miles.

8.3 solid mile on the TM this morning, when I started I thought I am not going to last 3 miles, the mojo wasn't there, then I got in a nice little groove, for the whole run I averaged under 8's with a couple around 7:30. Heading to Sun Valley for the weekend to do some skiing, should be fun, it is a great mountain to ski!

Here is my condensed list of someones running commandments: I like #3 the best!

53 Running Commandments by Joe Kelly condensed down to my favorite 18

1. Walking out the door is often the toughest part of a run.
2. Don't make running your life. Make it part of your life.
3. All runners are equal, some are just faster than others.
4. Keep in mind that the later in the day it gets, the more likely it is that you won't run.
5. For a change of pace, get driven out and then run back.
6. If it was easy, everybody would be a runner.
7. When standing in starting lines, remind yourself how fortunate you are to be there.
8. Getting out of shape is much easier than getting into shape.
9. Approach running as if the quality of your life depended on it.
10. No matter how slow you run it is still faster than someone sitting on a couch.
11. Keep in mind that the harder you run during training, the luckier you'll get during racing.
12. Races aren't just for those who can run fast.
13. The best runs sometimes come on days when you didn't feel like running.
14. Look at hills as opportunities to pass people.
15. Don't wait for perfect weather. If you do, you won't run very often.
16. Unless you make your living as a runner, don't take running too seriously.
17. Never confuse the Ben-Gay tube with the toothpaste tube.
18. Running is always enjoyable. Sometimes, though, the joy doesn't come until the end of the run.

I was sitting in my office this afternoon after eating way to much at a title lunch at Cafe Rio today, not motivated at all to go run on the TM but knowing I needed to get a run in, sooo I got in the car drove up to the 29th st. trailhead and went for a run, and much to my surprise the trails were in great shape, a few slippery spots, but nothing horrible, I didn't burn the trails up at all but it felt great to run outside. Went for a total of 8.1 miles got in a nice groove and meandered all over! Will do it again!

A good early TM run at the gym, got in a solid 7, was only going to go 6 but started a little challenge midway through the run where I tried to get 100 more calories in vs. total miles, ie. 810 calories to 7.1 miles, I ended up finally getting to it at 6.75 miles so I decided to just keep going to 7, good workout the last 1.5 were sub7.

A nice soccer workout, we lost but we didn't have any subs so i ended up running pretty hard, 1.5 run miles.

A another gym TM run... it was a good one though did some faster miles and felt good doing them, I am off to some warm weather tomorrow, should be great running temps!

I would like to be typing that I ran 10 beautiful miles in the Florida sun where I should be today... but I postponed the trip 2.5 days to make sure to get all my work done before I left, I have a few closings on Monday I need to wrap-up, anyway the family left without me and I headed for the gym, because it was raining like crazy. Great workout, I took the Ipod and let the tunes guide me, easy to do when I recently put a bunch of new music on, including Tool, which I have never really listened to till recently, they are ok, liked em a bunch more while running, also alot of Metallica which can't be beat while running! Sooo 10 miles on the TM all the miles right around 7:40ish!

Snuck in 5.4 miles on the TM before a closing this afternoon and before I caught my flight to Florida... good fast run kept it under 7:30 for the most part... should be good running weather in Florida! YO!

6.5 great miles outside in the warm early morning Florida air... I started going around the golf course, it has a path all the way around, then hit a nature path that ended up being pretty short then I made up the rest of the run by running through parking lots and down the main road for a bit and then back and around the golf course, a bit of a made up run but still good to run outside in the warm air, the last mile was in the low 7's but didn't see what the whole run was my Garmin didn't download the info, not sure why?? good stuff

another great run in the sun, nice and warm! felt good this morning, ran around the golf course up and down the nature trail and over to the other side of the golf course. Looks like we may have some rain today and cooler temps the rest of the week high 60's and low 70's, instead of 80's!! not complaining other than I am missing one of the best weeks of skiing this year!

7 rainy miles this morning, it was probably the best run of the week though, I was able to run the loop around the golf course the entire run, because there were no workers or no early golfers... my only company were a few frogs jumping around and with about a 1/2 mile to go I almost stepped on a turtle the size of a quarter, maybe a bit bigger than a quarter, it was a cool little thing, I picked it up and brought it back to the condo to show the boys, then let it go free, nuch to the dislike of Zach he really wanted to being it home for a pet!!

good run the last 3 miles were around the 7:30 pace! alot colder today though, low 60's!!

A Spring utah type a run, around 35 degrees this morning in balmy Florida, what a change from earlier in the week... all the same a great run no one was out on the golf courses so I went from our condo course over across the street and all around it! Once the sun came out it warmed up a bit! Fun running for the week beats the TM for sure! Looking forward to getting home to Utah, I love Utah! hopefully get some good skiing in soon!

Waiting for some files to get done to close... sooo I headed to the gym for an extended workout, started with a good 6.2 on the TM, pretty nice run, hard to get going after running outside all of last week, but pushed through... then hit a spin class for a great burn(3 run miles)! then back out for a 2 mile cool down on the TM! Overall great workout and a good way to start February, I need to kick it up a notch this month, I'd like to shoot for sub 1:30 at Moab in MArch!

A Beautiful run on the bench, even though I had some fairly significant distractions... bathroom break on the steep hill, 3 phone calls I had to take (work related), trail conditions weren't great (muddy, slippery, uneven snow)... other than that it was beautiful! I was running outside, but I guess for a good consistent run I am going to have to run on the roads!

A solid run on the TM this morning, did the last 2 miles at 7min pace, need to get that pace feeling comfy for an extended amount of time... felt good today, easy breathing and felt good!

Late night soccer tonight! A fun soccer game, we beat the only unbeaten team, good hard fought battle, 1.5 run miles.

A tired but good gym workout, I was feeling the effects of 4.5 hrs of sleep, after the late night soccer game and then not being able to fall asleep... did a Spin class 1st (3run miles), great class they are doing this RPM class that is very continuous no resting! then went on the TM and did 3.5 miles all at 7:41ish i think! Then I went and got a sandwich and then a drink from the gas station and then I spotted a chocolate-chocolate donut sitting there in the donut container,  my old nemesis came back, I love those kinds of donuts and for some reason when I saw it today I craved it like crazy, so I bought and ate it before I even ate my sandwich!! It was very good!

no run, a great ski morning turned afternoon... surprisingly Snowbasin got a pretty good dumping, adn snowed hard for the first couple hours! skied from 9am to 1pm

Went to the gym at lunch got a pretty good workout in, started wit a Spin class(3miles) and then did the TM for 3.5 miles, I had a bit of an upset stomach all weekend so I didn't eat much so my energy was down today, but it better get up for tomorrow, should be a great ski day, it has dumped all day!

Hit the Basin for the last 4 runs of the day, and ohhh myyyy was is it worth it.... unreal powder! deep, light, soft fantastic stuff. skied a run with Paul and then finished it with a run with Bri SMith and a buddy of his over on No Name and Hells Cyn.

Friday all day ski day in the works!!!

A very nice gym workout this morning, TM run for 3.2 miles, good pace... then hit a Spin class, new instructor and she was great pushed it hard(3 run miles), then back out for 3 more TM miles, last 1.5 under 7min pace! I am to the point now where it seems I have to break up the TM running or I can't handle it, soo it worked out good this morning with the Spin class!

Soccer game tonight. A fun soccer game, we got beat, no subs till the 2nd half! great workout!(1.5 miles)

Got a good gym workout in... started with a 1.2 quick TM warm-up, then hit Spin for a great burner(3 run miles), and then back out for 4.7 on the TM held it steady at a 7:30 pace while talking with Todd most the time! My left Glut is very sore, I think I pulled something skiing the other day, got to get a quick heal by tomorrow, a full day of skiing is in the works!

Top 5 ski days ever... skied the front side of Mt. Ogden and down to Ogden, 3 different times, got rides back around to the resort, started at 9am and ended in the parking lot at 7pm. Hard to beat good skiing good hiking, beauty day!

Good ski afternoon with Carver, deep soft, light powder... Carvers first deep powder day, up to his waist at times coming down the Diamond, he tore it up!

More of the same, it has been a good few days of skiing and loks to only get better, skied with the Tay, Carv and their cousin Eli, planned on staying a couple hrs, ended up leaving at 3:30, good stuff!

Finally got a run in, I'd be worried if I hadn't been doing anything, but considering the snow and the fun times skiing wouldn't trade it for anything, in fact I think it is quite healthy for me to have the diversion... sometimes I worry I am to addicted. Anyway hit the gym a great TM run 3.3 warmup, then a good Spin class(3 run miles) and then back out for 4 fast TM miles, last 2.5 under 7's.

Well it happened again... we got an amazing dumping of snow yesterday, 24+ inches in the valley and Snowbasin got even more... sooo I hit the slopes for what was meant to be a couple hours ended up being 4 hrs, but I was disciplined enough to leave even though they had just opened NONAME! great skiing, skied with Trent R and a buddy of his, skied all over and skied hard, best run was the Bash, it was deep and soft!

Took the kids up to wolf in the evening, good time the kids skied it up, then I went to a late night soccer game that wasn't very good, we played a bad team and whooped em!

Got to the gym again, Warmed up on the TM for 5 and then hit Spin class(3miles), good burn, I was dripping sweat, I had 2 older ladies to both sides of me and I think they were both thinking something was wrong with me, because of the sweat dripping!

5.2 TM miles in the basement, listening to Tool and Metallica on the Ipod!

1 mile warmup on TM, then Spin (3run miles) and then back out for 3.5 more on the TM, good workout!

A nice Tm run at the gym, went for 6.8 and kept them all under 8's, i have had a bit of coughy congestion in my chest so I took it easy, felt good~

Hit the gym, even though it was 50plus degrees outside, I have a hard time running through neighborhoods in S.Ogden, and I haven't been feeling great so I wanted the controlled environment of the TM and Spin bike...  .75 warm up on TM, then Spin Class(3 run miles), then back out for 4.35 TM miles, the last 2ish under 7's, felt pretty good, I felt like I was running and sweating my sickness out of me!

Soccer game tonight! Good soccer game tonight, ran pretty hard, and we won on to the finals next week.

Hit the gym again, felt great I feel like I am running this congestion right out of me, atleast that is my motivation and so far it is working, it hasn't kicked in the way it has with 2 of my boys! Started with a good warmup on the TM 2.7 miles then off to Spin(3 run miles), was a good spin class good instructor that kept us rolling! Then back out for 2.6 more on the TM with the last 1.5 just above 7's. Went and sat in the Sauna for 10-15 min after to continue the sweat out!

Filled in for the Oaks soccer team fun game, ran hard for a very good workout (1.5miles)

hit the Front side of Mt Ogden with Paul, warm up run on the Men's Downhil and then over the top, not great skiing but cool to see all the avalanching this year over there and the damage those things cause, yikes I hope I never get caught in one of those!!

Afternoon ski with the 3 older boys at Basin, fun time pretty good skiing!

A very nice workout at the gym this afternoon, got there a bit early so I got 3.5 miles of quick running on the TM did .5 miles at 6:40 pace and another 1.5 under 7's... then I hit Spin Class, the instructor was late so when she got there 15 minutes late I had been spinning thw whole time she decided to do a regular class so I got 1 hr in on the bike which was great, I felt very good and worked hard (4 run miles)... then back out to the TM for 3.2 more run miles all at a good clip!  Looking to get 50 miles in the next couple weeks to prepare for the Moab half and also I need to get some fast miles in out on the road hopefully!!!!!

Beautiful day, 38degrees at 6:30 this morning in the Valley, felt like serious SpringTime, so i got outside and ran... it was nice, felt great did the first and 2nd mile in 7:46 and 7:47, 3rd 7:55, 4th 7:22. with another .75 to finish it off. Good to run outside and not be freezing i have been a wimp this winter with cold runnning weather, hence the gym time! Looks like it may be getting cold again, no worries I need a few more good ski days! I am going to either hit the gym or go outside again later!

Added another 6.35 with Shane up on the Bonneville shoreline trail North of 12th which was awesome, warm, dry and great to be running on a trail... My only problem was I went without lunch and only snacked, I am trying to be better at my eating and trying to snack more throughout the day, that doesn't work well when you run with the MTN goat, we started going up, and then on the turn around we took the upper trail which led to more up and I was runnning in a bit of a delusion, kinda light headed, but I kept moving and ran through it and felt better after a minute, good lesson to learn though!!

Another great run outside, waited till the 2 younger ones went to there pre-school and tumbling/mess around class, and then headed out at around 9:20. I did the River Road loop wind wasn't bad going North actually didn't even notice it(maybe cause it was at my back) but I don't think it had started up too bad, when I turned west there was a good side wind and then when I turned South it really kicked up, haven't ran in that kind of wind for a long time, thank goodness it was warm, felt good and actually picked up the pace the last few miles(sub 8's) overall felt a bit fatigued from yesterday's hills, but got feeling better as the run progressed!

Late night Championship soccer game tonight, so should be a good workout! fun game we got beat but ran hard...

Took to the TM again today at the gym... plan was to do the norm little warmup then Spin... but got talking with Todd on the TM and missed the Spin class, actually was very good got a very good run in, last few miles picked it up and the last 2 under 7's and moved down for the last mile at 6:40ish, felt pretty good, definately was pushing it at that pace, need a few more longer pushes sub 7 before Moab to get a better idea if I can sustain it for the 1/2!! Looking forward to it either way, should be a good one!

Planned on a nice easy workout at the gym... but I felt awesome so I got after it! started with quick 1.4 TM warmup then Spin class(3miles) good burn, felt very good, then went back out on the TM for what I though would be another 1.5 mile but felt very good and decided to go for my TM 5k record... after a quick 1 miles, I kicked in and dropped below 7's and gradually kept dropping I ended running at 6:18ish or somethin like that and had I been paying more attention could have definately gone under the 20 min mark!! but I ended up after subtracting my first mile at 20:10 for the 5K, good stuff! I felt great, I hope I have a day like this in 2 weeks in Moab 7/min pace felt very good, like I could've just kept on rolling!

Got outside for a quick run down to the Stake Center and back up by Shanes and around... Felt really good splits were: 1= 7:28, 2= 7:26, 3= 7:43, 4= 7:55, 5= 6:58, It was abit chilly and a little windy but ran inshorts and a long sleeve with a beanie! ave HR was 155 and the 6:58 mile was 163, not sure if I can hold that and a bit better for 13, we shall see, looking forward to it!

Thank you SNOW, what a beautiful sight it is!! Big Snowstorms in March, you can't beat it!

Good workout at the gym 3.1 quick TM miles, then Spin class (3miles), then back out for 4.1 quick miles, went 8, 7:30, 6:58, 6:44. Felt pretty good overall, it ain't feeling easy at 6:44 though! oh well thats why we do it to get better!

Looking like tomorrow may be a zero unless I get up early... SKi Day is in the Works YO!

A quick 3.5 miles on the TM in the basement, helps to do this with some fairly loud rockin music... which I had!

Hit the slopes at noon for 2.5 hrs, fun stuff good skiing, skied with the Rounkles and others... in the good spots it was 14-16inches deep, hopefully a few more good ones will hit us!

Went to the gym this morning, TM'd it for a good consistent run started at 8's and went down to 7:30ish, felt alright didn't have the pep in the step!

May take the kids up skiing this afternoon, they have short day at school!

Snuck a run in at the gym real quick... good pace down around 7:30ish

A great outdoor run this afternoon... was planning on hittin the TM, but got a text from shane, saying he was hitting the north trail at noon, thats all i needed to keep me away from the TM... good run went for 7.3, first mile which is almost all uphill was in the 10's after that we kept them all around 8's, with the last one coming back down around 6:50ish.

Tomorrow may be tough to get a run in, planning on doing a big climb/ski outing!!

Epic day, did something that I have always wanted to do... climbed up the front side of Ben Lomond and then skied down the front side face... 4300 vertical feet of climbing in 3 miles, took 4 hrs 29min. to Summit and then 48 minutes to ski back down! We started at 5am skinning up, we were able to do this for about 2 hrs then and to switch to crampons and ice ax... very glad we had them, I wouldn't have done it without them... it got steep quick and continued that way, beautiful day to do it, other than the last ten minutes of hiking, there was no wind and arounf 30 degrees! The Ski down was fun but sketchy, not great conditions, but still an adventure!

A very nice warm, windy day for a run, I hit the east bench for a steady 8.5, kept it all nice and easy... the construction crews who are putting in a new water pipeline for Ogden City are doing a great job of tearing up the lower trail, but I talked to one of the trail guys today and he assured me things will be even better when they get finished, new trails! North facing sides still were snowy and icy, but other than that the trails were good! May do it again tomorrow!

aiiigh. A very good St. Patricks day run up on the bench, it took a bit to get there, but when I finally did it was good. started at 29th and went to the steep hill via the mid trail and then up to the Beus steps and back on the upper trail! Felt better today, a bit more fresh!

Another great run outside on the E. Bench did the same route but cut up Strongs, which cuts about a mile off, felt good kept it nice and easy, weather was awesome!

Soccer game tonight(1 run mile) we won, I tweeked my back a bit, hope not bad we will see in the morning!

Pr'd in the moab 1/2 today... that is good, but it was definately a tough one, never felt great other than miles 5-7... it was good to battle through it and still PR, but I was hoping for sub 1:30... no worries though there will always be more, fun time good burn! Kelli (my wife), Nicholas(brolaw), & Jamie(sislaw) did great too, Nick came in a couple minutes behind me, he kept me going, I kept expecting him to come by me! Splits were:

1st = 6:37 (fast downhill, maybe too fast!), 2nd = 6:55(eased in to a good pace), 3rd = 7:02, 4th = 7:06, 5th = 7:00, 6th  = 6:59, 7th = 7:10, 8th = 7:07, 9th = 7:03(the hill mile, felt good about this mile), 10th = 7:09, 11th = 7:28(gettin tough), 12th = 7:18,13th = 7:14, last .14 6:50

Fun race great weather.

I was  checking my HR for the race and ave. 171 for the race and all the miles were crazy consistent, within 1-2, never went below 170 or above 172! I guess that is good! I thought I was averaging mid 160's at a 7min pace, maybe that goes to show that this course ain't that easy! Summary for the race I need some harder, faster workouts to get used to a faster pace, overall very happy with the race though, I see good consistent improvements!

Went to the gym on this snowy Monday... skiing should be good for all you runners! Good workout TM for 2.6 miles all fairly fast did the last mile+ at 7:08 pace, gotta get faster!! Then hit the spin class(3miles) good burn.

8 solid miles on the TM at the gym, didn't plan on getting 8 but had the ipod and got in a nice TM groove, did all the miles under 8's with the last 3.5ish under 7:30's... overall felt good!

Early TM run at the gym... good burn started slow and worked down ended last mile at 6:58 and most under 7:30, felt tough today(read this and realized it could be taken the wrong way, like I was tough, i wish! The miles felt tough!)! gotta get faster, worried about my 09' goal of sub 3 in the marathon!!

Soccer tonight and if I am lucky a couple of powder turns this afternoon!

I finally got some miles in after taking some run time off since last Wednesday... I pulled my upper, upper hamstring I think, it is deep in my Glut, but have been told it is where the hamstring attaches??? anyway i did it playing soccer last Wed. soo for therapy I went skiing Friday half day, Saturday all day and today for a few hours, it doesn't hurt when I ski!! Today was unbelievable 13-14 inches and in spots alot deeper, can't believe it is Spring and almost April, it felt like January! Lovin it!

Tonight I jumped on the home TM while the kids were playing around in the basement, good workout didn't kill it, just nice and easy, a bit worried about the injury I can feel it when I run, but I have been able to really since before the St. George Marathon last October!!

More skiing this week as more storms are coming!!! Thinking about running the half up here on Saturday???

A nice gym workout, 3.5 miles on the TM, last 1.5ish under 7's and then i went to Spin class, good workout there too, tried to keep it tough pedaling and work on working and stretching my Ham/Glut/whatever it is??

Snow is falling again, sis is in town may mean i will ski for a bit tomorrow, good injury therapy!

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Took the kids to pre-school and headed out in the beautiful rainy valley... sprinkling a bit at first and then it stopped, beautiful run, i love running after a good rain! I went up middle fork in the mud and around MF and took the dirt road short cut over to the Christies where my truck was parked. Felt good it was a good push 7:48 ave, goal was to run all miles under 8's which I did... once I started going slightly down it felt easy to hold a 7:30ish pace, had a 163 ave HR, helps me to gain some confidence for marathon, total elevation gain was over 400, and the entire marathon is just over 300 total climbing! When I got home I had mud splashed all over my legs from running on the dirt roads, good stuff!

A great Early morning rainfest run... went with Nick, Shane, and Jeff started at Red Rock and went to the Oaks, felt great through the first 14 miles and then started slowing down and feeling fatigued, I think the main thing is i just lost the focus on keeping going, no worries it was good to get a good long run in and on the course should help! 8:13, 7:55, 7:34, 7:46, 7:44, 7:28, 7:30, 7:43, 7:22, 7:33, 7:31, 7:40, 7:59, 8:56(water break and some walking), 8:28(big hill), 8:34(tired), 8:18(got going a bit), 9:01(gatorade break, and some walking), 7:58(feeling better), 7:55ave for last .7... ave HR was 156, which is good I think I should be able to hold a mid 160 for the marathon which should help with being faster! Average pace overll was 7:57 with 2:36:23 total run time!

The main story of the run was at about mile 6ish the rains came down and kept coming the rest of the way, it was actually fun reminded me of 08' St. George very similar conditions.

The Ogden River came up so I opted for a kayak run vs. a foot run, good choice fun level, had a guy with us that took a nasty swim in the meat of the run, he got beat up pretty good on the rocks, we didn't get his boat out of the water until Washington blvd in OGden, thats along way if you don't know the area!

Well I went to bed at 1am and woke up bright and early at 6:15, couldn't sleep so I got up and went for a beautiful run out in the drizzly rain... up around Eden, down the Langfords dirt road and then the N. arm mini loop,and back home... felt really good haven't looked at my splits yet, but felt good! Splits were a bit slow, 8:20 ave. 149 ave HR! Maybe more later, but chances are I will opt for a kayak run!

A good afternoon run with Nicholas, started at his bro's place and took the lower trails/dirtroads/roads down to rainbow and then the pathway to Golds... never felt great but he kept me going! 8:08 ave. with some delays for tractors/traffic/pit bulls on the pathway/, other than that a good solid run, glad to have it in the books! ave. HR 157.

Also was able to get 2 laps in on the Ogden Narrows this evening that turned into a bit of a adventure, my bro and I were kayaking with 2 guys from SLC and on the 2nd run they both ended up swimming, I chased one guys boat all the way down through the dino park and finally got it out by the playground equipment, the boat had a 8 inch gash in it, probably unfixable! fun times on the Ogden when it is rippin! Ended up being 10 min. late for soccer game!

 Soccer game tonight! Fun soccer game tonight, nice workout and we won(1 run mile)

Agood run with my bro... ran up and checkd out the Ogden River that had just risen to over 900cfs, then i tacked on a few more after!

Did 3 laps on the Ogden, it was running 926! good stuff! Ben a group from Logan and a few others... there was around 7-8 boaters each run. fun fun stuff!

a nice early run with Nick, MF loop, beautiful morning in the valley! we did 11 total miles in 8:07/mile ave... I also tacked on 1 more mile over at the PTO relay at the school, I ran a mile with Zachie my 5 yr old, he did the whole mile with no stops, I was proud of him!

A nice run on the bench, started at the dee event center and went on lower trail through golf course to the Spring and then worked back on the mid trail, perfect running temps, got a new pair of Brook Adrenalines... they felt good, always good to have a new pair of shoes, they seem to have some more bounce!

5 easy miles with Nicholas around Eden this morning, a bit chilly and windy! the run felt good... nice and easy! Gearing up, i had a dream last night that Nick and Jeff  ran a 3:06 and I was in the 3:20's and when I got to the finish I couldn't figure out how they got there... uh oh I think it may mean the inevitable is going to happen soon!!!

2 good soccer games tonight, first one was very fun and I ran alot harder than expected, good close game and we pulled it out! next game at the early hour of 11:15pm was alright but a bit moer relaxed! 2 run miles! My hammy felt ok but anytime I sprint fast or cut I can feel it... maybe not the smartest thing to play soccer 3 days before the marathon, but i will trade the pain on Saturday for good fun, got to keep it balanced!

A nice morning run in the valley did the Island loop with a cut off down the N.arm for a bit, felt pretty tight, I think I ran and played harder than I realized at my soccer games the other night... so it was good to get out and get the body going!

looking forward to tomorrow!

The Extra 2 miles are an estimate, probably on the low side, I got up early and ran around for 15 min. to get the system going, also did a 10 minute warmup at the starting line: Anyway to the Race: I got a dose of marathon humble pie... I thought I was good for atleast a low 3:20 and if every thing went well upper 3 teens... needless to say neither happened! I started the race very conservative, I wanted to do the first half in the same time as last year 1:41 and then let it go for the 2nd half: That was the plan and it started very very well: first part breakdown: mile 1: 7:40

 mile 2: 7:40

mile 3: 7:26

mile 4: 7:28

mile 5: 8:03(stopped to shed long sleeve shirt and pee break)

mile 6: 7:39

mile 7: 7:35

mile 8: 7:39

mile 9: 7:50

mile 10: 8:03

mile 11: 8:04

mile 12: 8:02

mile 13: 8:02 (these 8's were rolling around the dam, actually felt reall good and didn't try to push too much)

mile 14: 7:55(met Nick Fisher at the Eden park and he got me going a bit, this is where I expected to start feeling better and it just didn't happen)

mile 15: 8:11(up the steep hill, felt ok) 

mile 16: 7:56

mile 17: 8:15

mile 18: 8:02(miles 15-20 were the miles I expected to do very well in, drop down into the 7:30 range but I just didn't have the get up today???)

(also during this section I told Fish to take off and run his speed down the canyon, he was doing this as a training run and I didn't want to hold him back... and I told him to pick me up again at the bottom, which he very kindly did)

mile 19: 8:08

mile 20: 8:00

mile 21: 8:24

mile 22: 8:51(not sure why this one was slow, must have walked as I was eating a GU)

mile 23: 8:03(last respectable mile)

mile 24: 8:44(latched on to Fish and he led me home, I just stayed right behind him and pushed through the last few miles, it was good to have him for this last part, i was suffering at this point!)

mile 25: 9:13(my only mile in the 9's which I was happy about, as I was running I felt like the last few were well into the 9's)

mile 26: 8:55(no 9 but close, trying to push but nothing left)

last .36 on my watch: 3:04(finished and darn happy to do so...)

Race assesment: Pilates, Pilates, Pilates... this is the only thing I can see that is different, I haven't done pilates consistently for about 10 months. This is good and bad to know, good cause I can't believe what having a solid core does for running and bad cause it is so expensive to do on a consistent basis! Also I failed to mention my right upper upper hamstring has been an issue for 8-9 months and I wonder if that is affecting my running efficiency, it really shot down the back of my leg today, I don't feel like it affects my running stride, but I wonder!!

The race was good to suffer through, the last few miles I felt like any different stride I would cramp up and fall down, and after the race I was very lightheaded and had to lie down for awhile, so overall who knows I put it on the Pilates but it very well could be a combo of things.

Also anyone else think the water and gatorade tasted horrible?? yuck that stuff was bad!! But I must also say I feel this race is run first class the GOAL volunteers are awesome!

Also great job to everyone else who ran!

1.5 very easy miles of part jogging, part rip sticking... around the island loop with the kids, man this marathon has been a tougher one for me to recover from. I hope it is not a sign of my body saying, "yo take it easy"!

A guess on the distance, but I think that is about right, 2.5 up! Anyway decided I needed to get tougher so I did the dreaded Malan's Peak Jog/hike... only ended up walking 3 times, jogged the rest, my overall record to the top is 36:30... today I did it in 38:48, which I was pleased with as I was a bit slowed by the creek overflowing its banks in Taylor Cyn, and also it being my first time up it in 6-8 months... felt good to push up it! Came down fast maybe too fast I will probably pay for it in my quads the next couple days... 20:01 down so round trip in 58:49, always good to do that thing in under an hour!!

Soccer game tonight! Not a great game we got worked tonight, 1 run mile!

A very nice Afternoon run up on the E. bench... started at WSU and took the lower trail to 29th and then cut up to the spring and then hit the upper trail to strongs and down. My quads were sore from the MAlans adventure but felt good overall! ran for 49 minutes!

An early morning run on the N. arm perfect temps and a nice run, the body felt good a bit sore in the quads still from going up and down Malans, but it was good to loosen things up... kids soccer games all day, that should count for some miles, they can be draining, but very fun!

Hit the roads today on the bike, a very sweet ride up and around the VAlley went over to the Monastery and around and then back on the dam road then turned left and climbed old Snowbasin, always a good burn (i love that climb) then back down Trappers and finshed the loop around the dam... felt good overall other than the slowing occasional headwinds... total ride was 2hrs 14min.  and 36.8 miles and 2500 ft. vertical in climbing... good overall ride! counting 7 run miles.

A run on the bench, started at the dee event center and took the lower trail to 27th and then went up to the upper trail, ran into Shane half way along the trail, he was finishing an EPIC run(Squaw Peak Training) it would take to long to write where he had been already, chatted with him for a bit and then finished off the run! ran for 64 min!

2 good soccer games, pretty hard workouts, we lost both games but they were fun games!

2 run miles!

I think my first official mtn bike ride of the year, thats scary it's almost June... too much focus on the run... started from Rainbows and went along the upper trail over to the beus ext. and then down steep trail and worked my way back! Fun ride felt strong on the climbs! counting 4 run miles, based off time and effort.

woke up around 6:15 and decided to head out for a run, it was a beautiful morning, 42 degrees when i left, hit the N. arm and I can officially call it a running rut... don't know what is going on but my running MOJO has left me and I don't know where to pick it up, never got in a groove, not sure if it is my hamstring that is keeping me from running efficiently or what is up!! good thing is I am loving the bike, so I will just roll with it and hope the running MOJO comes back after a bit!

Forgot to update blog on Saturday, had a sweet MTN bike ride in the morning, up and over Skyline, first time this year! Felt great took it easy, did the whole loop in 2:14, had a few delays with 4-5 snow patches, one huge snow bank(probably a 5-6 minute delay), that thing will be there til July! Listened to the ipod and cruised it! so considering the snow slow downs, the time was respectable!

it is an 18 mile loop, counting 6 run miles, 3279 total climbing, one minor crash going around a switchback and couldn't get my foot out of clip fast enough, early season error!

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

A good soccer game tonight we won!

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