rockrunner

A great start to September... Did a new version of the EB, started at Beus TH and went up and then over and down across the upper trail to the last lookout before it drops down to the Spring, turned around and came back, alot of climbing and rolling running... felt pretty good not quite as good as yesterday but still very Solid... i am guessing about 3.5 of the miles are hill miles, ave. 10:20's in 1:23:40... Temps were a bit warmer but still very nice!

Did a sweet longer run today... started at lower Beus pond ran up to trail stayed low over to 22nd, steady climb to the upper trail and then all the way back, good solid run... pushed at times and took it easy at other times... Lovin the running right now, the Temps make it nice!

9miles, 1:28:00, 9:47/mile ave

Took the day off yesterday in anticipation for this big day... did the Edento Heber Century bike ride(i did it last year and it was exactly 100 miles) so decided to do it again with my dad, broinlaw Kevin, Uncle Stan, and my mom drove a car to Heber and then rode back to us... I started the ride with Ross... we started 1/2 hr later in hopes of catching the rest within 30 miles, We went ol snowbasin, they went trappers(about half the distance and time... so we got further behind, we pushed hard through mt green and morgan, and then at the East cyn turnoff Ross turned around(he had to get back home)... from here I climbed east and then out of est and down into Henefer, pushing it hard... turned in Henefer, crossed the freeway and my dad called and they were behind me in Henefer... they stopped at a convenience store and I didn't see them... so I wait at what I was hoping would be a gas station in Echo... completely deserted all 3 business were Closed down and I was out of drink... no worries my dad brought some to me.

We get going again the 4 of us and I get out front to pull and get in a nice rhythm so I just go with it from Echo-Coalville- and into Wanship... we stop in Wanship, meet my mom who did a great job getting back to us 30+ miles... get going again passing Rockport Reservoir and the wind hits us with gusto... they give me the keys to the truck and tell me to ride ahead and bring it back... uugh Solo in the wind after 75 miles 25+ to go, I was beat already. Kevin and I start out and we switch a couple pulls, but then he fades quickly, so I decide to take off and get to the truck... tough hard final 20 miles through Oakley, Kamas, Francis and then over Jordanelle and down into Heber... I was anticipating the steep downhill after summiting... but the wind was so strong, I was going 15mph on a 6-8% downhill, so I ended up pedaling the entire way down... finally got to the truck waited for 20 minutes or so and KEvin showed up, then we drove back and picked up the cres in Kamas.

Overall all great ride... tougher than i expected thought it would be a more leisurely 100 miles... funny thing for the day I am cruising through Oakley, and I go by this house with some TV's, computers, and a huge old fashion big screen and this fella says"hey man can you help me" as I am cruising by on my bike in this serious headwind.. I say "What" , he says" can you help me lift this thing on my car(it was a SUV of some type).. I say"are you serious man?" he says"yea I just want to through it on top, they are giving it away for free"... so i help him, it is very heavy... he sets it on top and i ask"do you have some straps to hold it down?" he says" no man I am just gonna drive real slow"... "good luck" and I took off again...

HAd a nice LAbor day with the Family, we took the kayaks and paddled on Causey Res. up around to where the Kokonee Salmon are Spawning... good fun time and an ok workout on the paddling, good cross training. there were a bunch of fish this year we hit it right!

Got a good run in today, did a new variation of the EB, did the MO loop backward with some add ons... I liked it this way not as much steep hills, long gradual climbing, which is what I need right now felt great the entire time... pushed good on the way back... 10:14 1st mile, 10:33 2nd, 9:00 3rd, 10:45 4th, 8:45 5th, 8:16 6th, 7:27 7th(this one included a bit of barefoot running), .20 at 7:21.... overall 9:14/mile

2-part run today, got to get em when you can...2.2 with T my 4 yr old on his bike when we rode over to get the other boys from school... good little run very easy pace.

next part came on the bench while my oldest was at soccer practice.. it was a good one, did the short 29th loop, felt great, some good pep... had a steady rain throughout which I love...

Tomorrow I pace a good friend for 22 miles at the Wasatch 100, I start at LAmbs cyn and go to Brighton... should be fun!

Well it was a good one at the first and then ended not so good... PAced a good friend at Wasatch from LAmbs Cyn to Brighton... his goal was sub 24 and he got into LAmbs feeling Ok took a 10-12 minute break and then we were off didn't push real hard for the climbing part but as soon as we hit the saddle he turned it up and we ran 80% of the rest all the way to upper big water... he took a 10 min break and we were off... which I was stoked about, cause last time I did this section we did it all in the dark... we got to the first lake just as it was getting dark... dead dog lake?? not sure if that is correct, doesnt' sound right as I write it... pushed on and he was still doing great running all the flats and downhill and power hiking strong on the ups... got to deso Lake, he kept going as I filled H2O bottles and when I caught him a few minutes later something had changed he was barely moving and not feeling to hot, we plauded on at a very slow pace to Scotts Aid Station... and he was beat, he went in the warm tent(somewhat warm), it was freezing up there,they said in the upper 20's with a slight wind... he hung out for 30 minutes or so with a couple barf sessions(outside of the tent) I huddled around the small heater... and then I realized if we didn't keep going he was going to hunker down and stay too long, so I got him going and we headed out... it was freezing, i wanted to turn around and head back to the kinda warm tent... he wasn't movin to good... got down to the pavement where his wife met us and took him into the brighton lodge... my run was finished... good times and hard times, I felt great overall and the INTRIGUE of the 100 miler grew deeper... I am getting closer to actually signing up for one!!

Shane ended up resting 3 hrs, went back to the spot he got picked up and finished strong... 29 hrs and change with atleast 4.5 hrs of downtime... impressive!

After a few lazy days, I decided to get a good one in today... drove up to Wheelers for a lunchtime run... went for  good 9.1 up wheelers/E. Fork down middle to Icebox and back down Wheelers... tried to keep it good and consistent, for the most part I felt great throughout didn't kill the first 5 miles that were all up but pushed pretty good... turned it up and went hard on the downhill... 8:20, 11:16, 10:37, 9:38, 11:19, 7:05, 7:29, 7:42, 7:14... need to try and improve those double digit miles, hard to do with the ups!

halfway up got a sweet rainstorm that cooled me off and made the trail perfect to run!

Got out early for a good 3.2 quickie... ran out the driveway and there was Nick heading out for his run so we teamed up, his plan was my plan, just a good short run... seemed like a good pace, but I may have been a bit fatigued from yesterday!

Bored at work so I went out for my lunch run... 5.4 miles, did the MO loop backwards with some variation, stayed on the paved and lower road and then looped up to the upper trail, back to the Spring, cooled off and then did the 29th shortcut and back... funny park scene 3 high school aged girls, not realizing I was in my car getting ready to run walked by and were talking about being "high" on something and yes from my observation they were... maybe that Spice incense thing they just outlawed in Ogden!!

Amazing run this morning did what I did Tuesday... Wheelers/Efork/MFork/icebox/and back down wheelers... funny thing is same exact course but came up .2 shorter today, Garmin must be acting up a bit in the tight cyn... not sure which one is right, although I thought this loop was exactly 9 miles... tried to push hard throughout, felt ok not great, ate a very light bfast a few pieces of Cantaloupe, maybe should have eaten more, 9:01/mile ave... 10:14, 10:38, 10:30, 9:23, 11:15, 7:01, 7:13, 7:59, 6:40 ave for the last .90... Good solid push, Nice cool temps... passed 3 mtn bikers on E. Fork!

7 Good miles on the bench, started at BEus pond, went up to trail and up steep hill and then went North to Spring and back on lower trail, with a couple small addons... felt ok, a bit sluggish!

Well I have been curious about the 21K I am running on Saturday and the times posted from last years race... they seem very fast for this course... So my OCD kicked in and I have ran and mileaged the entire course and through my Garmin estimates the course is atleast 1 mile short... which would make sense on why times seem fast on the course...it is a tough course with 80% or more of it uphill... anyway did the last 3.5 miles which to get it to the full length would have had to be closer to 5 miles, so it will be interesting to see what happens on Saturday... whether they add more or leave it, i think they will leave it and I hope my Mileage is right. Ran the trail then ran back on the paved road back to my truck! Did some fast miles on the way back down, and I am always amazed when I push hard on downhills how fast marathoners average 6 or better per mile...

Little slow on the report... super fun, perfect weather race... The Wheeler Creek Xterra around 21K, starts at Marina at Pineview and climbs up to Snowbasin, with the majority on single track or double wide single track...

I started (for me) pretty fast, 1st- 7:47, 2nd- 7:20... this is the first 2 miles on the road getting to Wheelers, from Wheelers it climbs, 3rd- 9:37(which is good, cause I wasn't feeling great), 4th- 9:50...getting to the top of Wheelers and crossing over to E. Fork, pretty steady steeper climbing here, 5th- 10:01... from here you get some good rollers, where you can carry a good pace, 6th- 8:58, 7th- 10:11... this is the mile that hurts, it is a deceiving uphilll climb to the turnoff to the sweet downhill... I am staying with 2-3 guys during this section and I know I am doing pretty good, based off occasional glances at the Garmin... at the turn I decide to jump in front if the 4-5 guys right in front of me, because I know I can move fast in the downhill section... 8th- 6:27(I was moving good and passed around a dozen people), part of the 9th mile is downhill and then it starts climbing again, 9th- 9:37... 10th- 10:42, this was my slowest mile and I was hurting for a bit, i think after letting it loose on the downhill I paid for it for a bit, I actually walked for a bit and took a GU and an Ecap and then got back into a groove again and started feeling good. passed a couple people who passed me during the walk session... 11th- 9:35 and then finished pretty strong, last .8 ave. did it in 7:49...

Overall loved the race, realized I need to do more of them, I'd like to try and do a race a month or atleast every other month... I love getting out and pushing it hard like that... It is good for the body!

I ended up being 15-20 sec off 3rd and only 1:30 off 1st place in my division...

Tis the Season to do some biking... wish my mtn bike was in service... but its not so I went on the road bike... just a short one back over to pick up my truck in Ogden, went the long way and climbed up thru Uintah and then over... 40ish minutes..

Another good ride on the road bike... dropped my car off at the auto fixer(I am big time crossing my fingers and praying it doesn't need a new tranny) rode back to the office via Clearfield and then South Weber Drive... Alright sooo I will admit it, i always kinda brag when I pass mtn bikers on the trail(while running)... sooo I have to share when I get caught by a CHICK... to my defense I was just taking it easy and had no idea she was behind me... and when she came up next to me we rode together for the next couple miles, but she did catch me and did surprise me, especially when it was a lady, also to my defense #2, her name is Debbie Perry, and if I remember correct she is a hardcore Triathelete in the area... so there you go... stay on your toes and always ride hard! Rode for 61 minutes and 18.5 miles!

good run in the midday... hot! I will now call this run the Drug run(AKA MO loop), last week I saw 3 girls walking by talking about how high they were... today I start off and see 3 guys very much out in the open sharing hits from a joint, with clouds of smoke rising all around them... I run a bit more and there are 2 guys rolling a joint, and as I run by them the one guys throws his hat over his drug paraphenelia... as though I couldn't tell what he was doing, DUH!

this all took place within the first .25miles... after that very uneventful... but very good run, felt better and better as the run went on, and did more of the hills later in the run... seven solid miles went North and then looped back on the upper trail!