rockrunner

An early 5 runs at the Ski resort, took em quick and got a good quad burn.

An easy morning gym workout... 4 miles total on TM, started at 13 incline and worked down from there to 1 and back up and then back down about 2-3 minutes at each interval.

Gym workout... a good Tm warmup of 21 minutes, started incline at 15 and every .2 dropped it in half and increased speed by 1mph, went through this almost twice and then went off to a Spin class, very good workout on the bike for 45min., then finished off with some ab work and stretching for 15 min.

Ended the day with an indoor soccer game, good workout and fun game!

started the morning off with an hour of core stuff: abs, kettle ball, pushups, and some legs work!

Went to the gym midday did a 1.15 mile steep incline warmup, started at 15, and gradually dropped to 8... then did a cycling class for 45min, didn't go all out, just spun the legs out good!

Planned on going outside, but went out at lunch and a brisk cold wind made me wimp out... so I went to the gym and ran 5 miles on the TM, did some incline work started at 15 and then down to 10 then to 2 and so forth for the run, did 5 miles in 50 minutes. It was a good workout.

Went for 6 runs this morning up at the Ski Resort... Good fast groomers, great burn on the legs.

A very Solid warmup on the TM started at 15 incline and then worked down, did about a mile at 7:30 pace with incline at 1... then headed in to a cycling class and it was a very very good workout, worked the legs!

A late night indoor soccer game = very good workout!

An early morning core session... did abs mostly with some kettle ball to break it up! 60 minutes total

Took to the Backcountry... A good run from the top down to the bottom on the West face and down the burn... some great turns... caught a ride back around to the resort and went up to no name and skied the west face through the trees, very good snow and then skinned back up, good workout on the skin back up! Then went over to Hell's and skied the NW ridge down and hit a few good patches of sugary powder. Called a morning after that and went to work!

Ran/hiked up M Peak with the Mtn Man... not a huge push on the way up, mainly power hiking with an occasional burst of jogging... felt really good and then ran down... trail in places was very slippery... I was happy to have one rubber grippy thing for my shoe!

Did a half hour of core work in the evening, did some leg presses and hundreds and 45lb each arm steps!

Warmup on the TM, started at 15 and worked down to 1.5, felt good to get the legs going, a bit sore in the quads from the climb Monday... I then headed into cycling a great 45 min burn, pushed it good! Then went into the sauna for 20 min. about passed out when I stood up!

Ended the day with a.... soccer game, it was a good workout only had one sub.

Went to the gym and ran on the Tm, for the 1st 2 miles I did a ladder workout... started at 15 incline for .2 and 4mph and then cut incline in half and increased mph by 1mph every .2 to a mile and on the last spot 1 incline 8 speed i went for .3... it was a good workout, i like the variation, I then jumped around for 3 miles between incline speed and continued a good workout.

Good ski day at the Bald MTN

Lazy day on vacation... at around 4 had to get out and move around a bit, went out and hiked/ran the groomed trails around the golf course then took the groomed trail up the mtn and around to the other side and then down closed groom run!... total time about 1/2 hr and then came back and got the 2 older kids and my wife and went and did it again... beautiful day out and it felt great to get the body moving into action!

A nice morning run around the area, birds chirping, nippy temps(16degrees), but it felt great to be out, ended by doing my groomed run up the ski hill push, Ran most of it! Now off for a day on the slopes!

took it easy today!

A very good and needed outside run this morning... with the running boys! did the trails up... they were in perfect condition and the running was sweet! Felt very good!

A good 1 hr core workout this morning... worked the abs and did some kettleball work!

Ended with a good late night soccer game, beat em good!

A good afternoon climb up the M Peak with the mtn goat... it was a alright push, just getting my climbing legs back under me before we really get after it!

Got out this morning for a nice steady 7 miles... didn't push it real hard just enjoyed the morning and running outside in the 20 degree weather!

A fantastic spring skiing day with the family!

2 easy miles running to the church with the kids, while they rode their bikes!

Beautiful Spring day... headed out on the road bike went around the lake and did a side climb up for a couple good miles of climbing and then came back down and and finished the loop 22+ miles... felt awesome to be riding the bike so early... got in a late night soccer game to finish the day off... good game we won!

A solid midday huff up to M Peak with the MTN Goat... he seems to be getting stronger and that has me worried, no more conversation pace workouts! Made it to the top in 45:30 not a blazing pace but good considering the soft snow conditions, definately better when it is colder and more frozen!

Ran over to the school with my 3 yr old to pick up the 6 yr old, while pushing the stroller... then we took the long way home and stopped by the market for lunch... it was a good 4 miles of running, my 5 yr old ran for about a mile with me... all while it was snowing lightly on us!

A great day skiing with the boys! 9:30-4:15... pretty impressive for the 3 yr old, had one moment after lunch that I thought might end the day for him, but he caught a 2nd wind and finished strong!

A Steady run on the bench this afternoon... trail was 95% dry, couple snowy patches on the N. sides... but in awesome condition!

First Magical run of the year... hit the E. bench started with a climb and then went North along the upper trail, everything was clicking today, wished I could bottle up how to get that everytime! trail was in good shape, north facing cut backs had snow, but you could keep running along it! weather was perfect too, which for me I think is part of it... 50 degrees for running is perfect, at that temp you don't even feel it, neither to cold or too hot!

Best core workout I have had for a long time... 1 hr, PainGirl had it in for us today! Started with 1/2 hr. of Kettleball Hel$... and then went on to to abs! Loved it but I will feel this workout for a couple days!

Went for the M. Peak today and a good one it was, top in 42:21, didn't kill it with speed, but I kept running for most of it, I really think the snow conditions slow me down more than I realize... I thought for sure I'd be under 40min for the summit! Cool snowstorm blew in as I neared the top, complete whiteout and pretty heavy snowfall...

Came down pretty quick and the snow started falling harder, I felt great so I extended the run along the trail and tacked on 2.5 more miles! Felt great, and love running in conditions like that!

Hit the Bench today in another beautiful snowstorm... it was coming down the entire hour and ten minutes I was running... the funny thing is there was 3-4 inches on the ground but on the trail none of it was sticking, 98% of the entire run the trail was perfectly clear...I couldn't figure out why on just the trail it was staying clear, whereas side trails that banked off the main trail had some snow accumulation??? Good solid run!

Had a good solid Soccer game tonight, we got beat but it was a great workout and a fun game!

The Snow is still falling could make for a great break in April type a day!

Messed up my dates this is what i did today, Tuesday was a lazy day of nothing!

Wow what a way to bring in April.... great core workout this morning for an hour, didn't push it as hard as last week cause I knew I was heading up to the slopes but still had a great workout!

WEnt skiing with the two older boys and one of their friends and what a day it was! Amazing powder and fun fun skiing... got my 2 boys to do a front flip off a cat track into deep cushy powder, they did it perfect and landed it in white softness!! Even I did my first front flip on skis in over 10 years and did my first 360 in 4-5 years... crazy what skiing with the youth will do to an old man!

Another sweet day of skiing, took the 2 older boys up... The snow was a bit denser today and you stayed on top of it a bit but still good fun!

Came home and ran the black trail and a little add on with Kel, fun to do with Kel, first time we have been able to leave the 3 yr old with the 11 yr old!

A good rainey run on the bench, did the MO loop with the steep hill add on! felt really good and smooth, worked on keeping form in check and quick leg turnover!

WWWWOW! April 6th and a powder day like that... just doesn' seem right but ohhh how right it was this morning... Unbelievable powder... deep and soft and everywhere! Absolutely lovin it! Keep it Coming! 7 sweet runs, and then to work!

Decided to hit the mtn again... could be and probably will be the last time to get powder for the year, one of first 10 out when they opened the upper gate... super sweet powder, cold face shots the whole way down! Did 3 15 minute hike ups so a good workout there and then 4 runs and then off to work!

Hit the North bench with S and N for a solid 7+ miler, my climbing legs were feeling it, so I stayed low on the way back as they went for some more climbing! Beautiful sunshiney day!

A difficult run up on the bench today... felt fatigued from the get go... hit the steep trail and followed the upper trail to the rocky outlook, where I met S, turned around came back and dropped down to MO GC and went along it back to the start! Good to have this run completed... I think I was more fatigued than I realized from my last 2 days of activity! It was an absolutely beautiful day out though!

Turned in a solid 12 mile effort this day... mostly on the NA trail... very nice run started the first couple with my HOT wife and then turned left and she turned right! Trail was in manageable shape... the first mile or so had the most snow(slow going) but then it dried for the most part and it was smooth sailing, exactly what I needed! I enjoy runs like this!

A good kept er easy climb up the MP... With the Dman... good easy conversation pace, but good to do still it is always a push with how steep that baby is! Maybe a couple more later with the wife!

A solid run on the bench this afternoon, felt great and pushed the pace a bit!

a solid mo loop run kept it nice an easy, was feeling my run from yesterday... oh yea i also did an hour of pilets this morning very good burn!

One last ski day with the boys... it was pretty good considering the warm temps!

Ran around the reservoir this morning, it was a beautiful morning, birds all over the place and the temps were perfect, started a bit sluggish, but then looked back and had a few people behind me... forced me to pick it up a bit and all be darned if the 3 people ended up being 2 girls who chased me down and caught me with about a half mile left in their run... dam$... but I can say they never passed me I ended up running with them for about a 1/2 mile, they said they were doing 7:12miles to catch me so that made me feel a bit better! After that I kept things going pretty good no watch so don't know pace, but by feel I was probably around the 8/mile pace... felt awesome until about 2 miles to go and then I think the lack of food yesterday kicked in, I got real lightheaded and thought I was going to have to call for a ride home... remembered I had a gu so i downed that and was able to finish! Overall great run!

Went to the park with the boys and kicked the soccer ball around a bit... then we did some barefoot sprinting, felt great to run fast on the grass!

An afternoon run in the heat on the East Bench... wasn't crazy hot compared to summer temps but whoa it felt warm... kept it steady, had some left over leg tiredness from the long run Saturday! Alot of people out and about on the trails for a Monday afternoon. Spring Fever, and I think it will abruptly end for a few days this week!

a good run with the S Mtn Goat hit the bench for some miles just over an hour of running, worked in some faster tempo spots here and there... Did some laps with the Soccer boys at practice... got to get those boys in better shape!

A Good kinda Chilly windy NA run... took the dog with me, she did great stayed close and didn't trip me too much... trail in great condition.

A little jaunt up the hill in NO while T was at Soccer practice it was all uphill on the way and all Dhill on the way back... good to get out and move the legs around a bit... long one tomorrow!

Good early morning run around the Reservoir and some tack ons to get to 20 actually it was exactly 20 by doing one detour... a perfect 20 mile loop... felt great almost the entire run, no watch... I ended up a bit slower that i anticipated (9 minute pace, maybe a tad under, with the bathroom break and a stop at the chevron to refill drink Bottle)... but no worries, just building... It was a beautiful morning!

8 miles on the trail... really all that needs to be said on a day like today... amazing... perfect temps, trails in Primo shape, and I felt great. I did the MO Loop run and added the BC Loop, which added some good climbing... I think this will become a more regular run, I love getting the climbing in and then working my way across the upper trails, trying to stay in a good rhythm!

Started the day out with a great Core burn, 60 min. of abs, legs and arms... met the NMan at 3 for a run/hike up to Mpeak pretty good burner nothing too crazy, snow was bad the last switchback and up, soft and inconsistent.

A late night soccer special, good fun game and great workout... we lost in the last 15 seconds...

I have been timing these afternoon runs in the Snowy blizzards pretty good the last couple weeks... this was my third one and was probably the coldest, mainly from the wind as it blew in... great run though, did my MO Loop and then kept it high along the bench... overall felt great, tried to push hard on the short uphills!

A lap around the reservoir, with a midF add on... kept it nice and smooth and worked on keeping my form in check, ended up going faster than I thought with the Ipod issues and the bathroom break at the Chevron, ave. 8:45, had a bit of everything today, started with sun, went to wind, rain and then snow... I guess this is Spring??

An alright run on the bench, never felt in the groove, but pushed through... alot of people out and about for a Monday, trails were busy... maybe getting out before the winter comes back for the rest of the week! Did my 29th st. loop.

Woke up bright eye'd at 6:30, so I got up and hit the NA trail... good steady run, beautiful chilly morning 23 degrees when I left... Even though it was cold it was a great morning to get out, I love this time of year when the birds are so active and everywhere... no one else on the trails this morning!

Started the day off with an hour core class...good stuff she worked us hard!

A sweet run on the EBench, once again timed a nice little snow sqwaul(sp) to run through, felt great, have really been enjoying my runs up there lately with the the hills, I have tried to push harder on the hills to get ready for a long race I am doing in June! went for 1:13 total run time!

A good little run on the bench, did my 29th to strong cyn loop... good easy pace, a bit fatigued and sore from Pilates and run yesterday! Nice to have some warm temps to run in!

Did a prep run for the race next SAturday, 13.1 miles and uhhh it didn't go so well... I am blaiming it on the wind it was hellacious!! My goal was to hold (what I expected to be a very doable) 8min/mile pace, it started great, I actually was holding back a bit, then the wind hit about 4 miles into the run,  and I am guessing it was a solid 10-15, with gusts of 20ish... ahh it beat me up mentally and I am guessing physically too based off the drop in  my pace... at about mile 9 I thought I need to beat this thing mentally and started thinking forget about pace and focus on it being a very good resistance workout... actually helped a bit! finished the last 2 fairly strong, but felt way to tired to only be half finished, if this had been next week!  LEts hope for a better day next week... granted I didn't eat much before, I had a peanut butter and honey sandwich for bfast snacked on some pita chips and hummus for lunch and then a handful of dark chocolate covered pomegranates right before i headed out, need to be better!

Ended up at 8:20ish per mile which isn't horrible with the wind but the main worry is I have to be better next week or it will be a serious sufferfest the last half, like last year which wasn't fun!!

A nice little afternoon jaunt in the foothills... legs felt tired, I am hoping for a good recovery by Saturday so I have some pep in the step! I will keep things easy throughout the week in hopes of being nice and fresh!

A nice little Indoor Soccer game... great workout, ran hard only had one sub... we lost though!

An easy run on the EB, took it easy did the 29th to Strong, up to upper trail and looped it! Legs actually felt great, nice and fresh, hope I get the same feeling Saturday!

Great day to run a race today: WEnt into the race with the thought of if everything goes well I will be in the mid 3:20's, I'd be happy with a 3:30ish and kinda expected to be in the low 3:30's... didn't quite happen...

Started conservative, kept a solid 8/min pace through much of the first half and felt really good, Perfect temps and I was running very smooth. Then my right foot which I believe is still injured from the Maui Marathon, (picture perfect Stress Fracture symptoms)... tried to ignore it and adjust but it kept bugging, right after the half I stopped and unlaced my shoe 2 laces and that seemed to help for awhile, but I never was able to get back into a good rhythm, but I stayed pretty strong it was just a sufferfest, especially when I hit mile 23, last 2 mile I dropped into the 9min range... but finished and felt good to get under 3:40.

Based off my overall training I actually feel great about the run, I really haven't been training super hard. So feel good other than the foot and I hope I haven't injured it too bad, I have a 50 mile trail run in 3 weeks!!

Went out in the early evening for an easy 3.5, to shake the legs out a bit they actually felt great and my foot felt good too... maybe just a strain and I will be good to go, I also think the shoes I wore during the marathon affected my foot same ones I wore earlier in the year during a marathon...

Woke up bright and early, so i headed out at 5:50 for a super sweet NA run, beautiful morning... trail was  bit muddy but nice to be on a trail vs pavement! Legs felt great, recovery is going well! Pushed the speed a 4-5 times for 1-2 minutes, i need to do more of this I think to break up the flow of a run and to push myself a bit.

Ended with a good soccer game we won and it was great workout!

8 solid miles on the East B, started climbing from MO and climbed all the way up to the Beus loop, came back down and cruised it to 27th and back! GReat run! Foot acted up a bit... but it bounces back quick doesn't hurt during it is always after???

WEnt out early for a walk/hike up the W Hill... felt good so I did some short running up, followed the road/trail all the way up till I ran into houses in N Valley, turned around and felt spry so I ran the whole way back to the NA, good Sunday morning GW!

Sweet hour of Core this morning, the abs were feeling it... but they needed it!

Another sweet workout this afternoon, did the MO loop with the Beus loop add on, passed a biker going up Beus and he never caught me, it was a good motivation to keep me pushin! ran for a total of 1:25, (guess on the miles)... felt very good got in a running groove... although I did do something I very rarely if ever do, stubbed my toe and nearly went down, stubbled to the hill side of the trail and caught myself before face planting, if anyone saw it they probably thought I was drunk!

Crazy sight on the trail today: someone running in a full on weighted vest! Each day I will log the "Crazy sight" of the day on the trail, there is always something crazy up there!

Guess on miles... went up the MP from 27th, from there dropped down into the basin, came back headed down and ran into the MTN goat, so i turned around and resummited(word?) ran down with the goat and finished by running to his car, at rainbows... good solid run felt great! out and about time, 1:45!

Good to get out run... could of easily not gone, but had a scheduled run with the mtn goat... did the mo loop with beus ext., love this run and actually felt pretty solid throughout, despite not eating much since bfast! run time 1:15ish i think! rained on us the entire time which was nice!

A sweet memorial day hike up at Snowbasin... alot of snow still up there... kids had a blast playing and sliding on it... the half pipe is still formed and you could still ski it, other than the huge swath they cut through it to allow hikers and bikers to get through!

An easy run on the bench, felt good trying to keep the legs fresh for the 50 on Saturday... looking forward to it... plan to take it nice and easy and just survive!

Went out for an easy 3 miles... on the EB tested out the Camelback that I might use in the race, a bit bulkier than my other one, but easy access pockets...

3 sweet miles with my 2 oldest boys(11,9)... they did awesome we did the NA out and back, kept it real easy, they seemed to do it effortlessly!

Ready for the adventure tomorrow!

A grand adventure, after having a few days to recover... I have to say what an amazing race... had you asked me this right after I would have cursed the race and said I'd never do it again.. but now reflecting back I think I will... the obvious for me is that I'd like to see what I can do better trained, the longest I have ever run at one time is 26.2 and never even close to the terrain I ran on Saturday(ouch)! I have done multiple 10hr bike races, and I think that did help on the mental side of staying somewhat strong during the race! 

Overall the race went great through 33 miles... I really felt surprisingly strong, I was running with some great people switching leads off an on...Louie from New Mexico was a great help, I ran with him for awhile!

After AS #8, I could feel a change in how I felt, everything became more difficult, I was saved by a group of 3 who passed me and I just told myself to stay with them as long as I could... ended up dropping one and staying with the other 2 along the entire cross mtn run to "the climb", this helped unbelievably to keep running during that section.

Hit the hill and just got after it... very slowly got after it... pretty much stayed with both guys most the way up, one of them pulled away after the "wonderful" false summit and then I pulled away on my own going into the last climb!

I was really anticipating getting to the summit and getting after it for the final 10 miles... that all came crashing down right after I came over the top, my legs were finished my left knee(behind my knee) seized up and I could barey lift it... I shuffled down to AS#9 ate some food and filled the camelback and got going again, only to be deflated by all the wet, slippery, deep snow, I was walking and frustrated and beat up! My Mental MOJO was gone, I didn't care about keeping the gels going or the ECaps, I stopped doing everything other than drinking! Got passed by 4 guys that I had run with earlier in the day off and on! The trail just kept going and going and going and not as downhill... crosshill with a fair bit of slight uphills, I was flat out wasted and wanted to quit, I kept looking down thinking this is a joke everyone kept from me, I am going to come around the bend and the Tram(which I don't think is even there anymore) above Bridal Veil is going to take me down to the finish.

The Tram never came and I just kept moving along somewhat running... asked a couple people how far(not a good idea) 20 minutes just to AS#10... auuugh.... ran/walked the long horse pasture and finally made it to AS#10 sat down asked what time it was(I didn't wear a watch, which was good I loved not being bothered by time), they said 4:23... I knew I could make the next 3.5ish by 5pm... got up without getting my camelback filled and started running, just as I did this I heard kids yelling "go dad" and 100 yds away there was my whole family... I completely lost it, I started sobbing right there by myself, I told myself to pull it together which I did enough to pass them and give a few words that came across to my wife that I was mad... not mad just a wreck and had to stay tough for the 4 boys!

Seeing the family helped me incredibly, I got on the paved road and got into a good pace, I have no idea how fast but fast enough to finish off the last few miles and come in 1min and 35 sec over the 12 hour mark... which I don't care that much about, 12 hrs shizzz I made it!

I was beat up bad, ran through the finish line walked to some open grass and collapsed and started crying again to myself!! good thing no one was around...

Great event had no idea it would be that mentally and physically taxing, but happy I did and will do another some day!

A slow muddy and rainy run... had to get out after resting the knee deal from the 50... felt alright went up the W hill...

4 good steady miles near the campground... went down the road a mile or so and then cut up a canyon when I spotted a single track... it was a sweet trail went up a ways and then came back!

First solid run on the bench since the 50... felt great, knee felt good till the last mile or so and then I could feel it but nothing too bad... alot of people out and about!

May have found a new favorite run for the summer... started at the Gpond trailhead and went down to ArtN then down to Ice Box and up from there back to Gpond, sweet run plenty of shade and streams to cool off if needed... passed 2 bikers, i think they were a bit surprised when I came up on them... helped me to push it harder after passing them so I didnt get passed by them... felt awesome to run and very little pain on the knee!

One of those runs you wish you could bottle up and release everytime you go out... everything was flowing and I concentrated on my form... felt good! did my MO loop over to steep hill and then along upper trail to the Spring and back... saw one harmless snake early on and then towards the end I came onto the wider trail and looked down at a moving stick and the stick turned into a coiled Rattler, first one of the year! Left it to be and went on my way... warned a couple hikers a little further down the trail!

A nice 40 mile bike ride around the VAlley... up ol Snowbasin and down with Ross... as we started climbing I turned and saw a group of 7-8 riders coming behind and it kicked in the competetive juices a bit and pushed it a bit, got caught by 2 guys by the first summit, one happened to be 60ish, but I also overheard him say he's gotten 1000miles in 2 weeks, I on the other hand passed 100 miles for the year on that ride I think... got to put it in perspective!

Very good ride, felt it at the end of the climb... I was hurtin!

An early mornin Narm run, felt good did a few pick ups along the trail to break it up a bit... beautiful morning to be out and about, need to do it more often!

Sweet evening bike ride... dam/monastery/wolf creek loop, i think it was close to 40 miles... felt great good to be on the bike!

Run on the bench, 29th loop felt good

hike/run with Roxy in the Westhills.. good little burn on a beautiful Sunday morning!

Sweet clockwise run up near Snowbasin, did the Maples/icebox/e.fork clockwise, felt great... even with the heat I had some pep in the step!

Good bench run... did the 29th loop with a bit of an add on at the end... the weather is HOT but thats why i love the bench, cause there is plenty of streams to cool of in!

Early morning bike ride with Ross... did the hills route, Durf/spring/nordic... alot of climbing around 1:20 for the ride, loved it!

Full NA run, felt awesome, other than the amazing amount of little tiny bugs hovering all over the trail, especially near the water... enhaled a bunch! kept the pace moving pretty good!

An early NA run, felt pretty good, did a few pickups that pushed the pace a bit... ran with music... haven't done that for a long time, I liked it!

A very warm run on the bench, MT. O Loop... and I never felt it, stopped at the 3 stream crossings to soak my head, ran with a bottle that I kept filling at the streams and squirt on myself as I ran! It is always good to run though!

10am soccer game up in Jackson... good game we won and I got an amazing workout, miss the outdoor soccer haven't done it since last year at this tourney... I forget what a great workout an outdoor soccer game gives you...

6pm soccer game... good game, we had the game in the bag which would have put us into the semis and gave up the late 3-2 lead and lost 4-3... uugh and all we had to do was tie and we would have moved on... another great workout though... ouch I am going to feel this!

Consolation soccer game at the Jackson tourney... fun game took it a bit easier... was feeling it this morning till I got going! We lost in the last 30 seconds when the ref gave them a very iffy PK, I don't think he wanted it to end in a tie!

Wow... more body fatigued from this past weekend than any marathon or the 50 miler I did in June... It may have something to do with that I rafted the Snake river all day on Friday... then the Soccer games and in between games on Saturday did the river again... but wow, I can't believe the fatigue I have!! Legs sore... I need to do more short but high intensity workouts!

6 heavy legged miles on the East bench... never got in the groove, so at the spring I stopped and sat in it for over 5 minutes... and it felt great!

Went out early with the dog(ROxy) on the Narm for a little walk/trail maintenance/run... it was a nice morning, went out to the OH and back, on the way back I did some pickups... nothing too much

Late morning hike up the GReen pond trail at the Basin with the Family and Jen's family and mom and dad... good fun hike, few bikes but overall not too bad... the boys did great, I ended up hauling Tanner on my shoulders for about half!

A burner of a run on the bench, it was hot! The good thing is I felt pretty solid throughout... carried a H2O bottle and kept filling at the streams to dump on my head! Good one to get done!

A sweet mornin run... goal was to move a bit faster on a shorter run... averaged just under 8's for the run and felt good, last mile had some good uphill and still kept it under 8's... hoping to do another short one today.

A nice and easy, but warm run up in PC, headed out from the hotel and ran up to the top of main street and back, path was pretty busy as it was the opening night of the Arts Festival and I ran at 5oclock... funny how an increase in elevation can effect breathing!

Sweet run this morning... started at the base of PC resort and went up a service road for a bit with PAul and Sheryl until we found a single track, cut off onto it and had a sweet run up the mtn, crossed a couple ridges, saw some elk... they turned around after a couple miles and I kept going for another couple... great run felt awesome, ran the mid mtn trail for most the run, perfect trail for trail runnning, not too steep, you can keep a good pace rolling, especially coming down!

A nice early morning run, same route as I did last week and went faster today and felt good but at times I was a bit winded, realize I slack I have gotten on speed work... no worries, fun to push it again... 1st mile 7:40, 2nd 7:38, 3rd 7:51(this one I go out and back on the N arm trail), 4th 7:56(this mile has the most hills including 2 short but steep ones), last quarter 7:23 ave.... overall 7:45... I am getting all techie cause I haven't used my Garmin much in the last year and just started using it again in the last few runs... I may start liking it again, as long as I can use it and not have it ruin my run! Hoping to run again today, see what work brings!

Got after it this morning... went up to NF Park and headed up the trail Ran/hiked till the upper saddle and then walked to the Summit of BL... Nice push, didn't kill it too much but felt strong. Saw 2 Bull Moose, one of them was huge... also saw about 2 dozen Mtn Goats near the top... they are cool things!

probably need to energize more, only had H2O and one Mocha Gel, which didn't sit all that well in the stomach... overall awesome run pushed it pretty good on the way down! 16.5miles overall!

A good hard short push this morning on the ELoop... beat my previous times, don't have the splits but first 2 miles were 7:38ish and felt good to push it a bit...

Later in the day we did a hike up in ALta to a beautiful Lake... it was only about 1 mile each way, the boys did great hiking up, even the little T man... he took one spill on the way back!

Great run this morning, did the ELoop variation counterclockwise with no watch... felt good and tacked on the out and back Narm... came back to Btrail and saw Kel cresting the hill a few hundred yrds ahead so turned on the speed and caught her by the Ecorner and ran the loop with her... perfect morning of running and fun to run with Kel for a bit!

A Solid 9 miles today on the very hot and dry Wheelers/icebox/middle and then down Efork back down Wheelers... left at 2pm did not eat lunch, ran with a water bottle... felt fine going up but when I got to the top and started the descent I started feeling it big time, started rationing my water to a drink every mile, with 2 to go I ran out, kept pushing it pretty good in fact the last mile was the fastest at 7:45, i think... overall good to push it a bit, i was wasted when I finished! Kept the Moose sightings rolling, a mom and its baby about 25 yds away... funny I went 4 months with not seeing any and in less than a week I have seen 4...

Oh yea I also did some Pilates this morning, trying to work my Gluts more, feel like I have lost some muscle there since not biking as much...

Fun hike with Kel and Tanner... other boys were at the Reunion... went up to the yurt I hauled Tanner up most the way in the Kelty and that kid is solid... I was dripping with sweat when we got up to the yurt... hung out for a bit made some Ramen Noodles for Tanner and then headed back down... fun Evening!

Rode the Gondola up at Snowbasin with the boys around 4ish and got an idea to run up later that night and possibly spend the night around the top somewhere... first had a great hike with the boys, there are large boulder fields everywhere and they had a blast rockhoppin...

Left on my run around 9:30 from Wheelers ran up A.N. and across to East Fork, as I was starting up there I got a phone call from a good friend from Cali who was at Snowbasin(coincidentally)at a wedding, he drove down and we ended up chatting for an hour or so... he actually drove me up to the Snowbasin parking lot, I headed out from there again... and started on the trails  but because of all the MTn bike trail meandoring I decided to head straight up... and thats what I did all the way to the JP lodge, straight up the Womens DH which is a steep one, felt awesome, amazing Moonlight... at the top it got real windy so I got worried on where I was going to lay my head down for the night, as I only had a tarp and a very light weight fleece blanket... walked around the lodge with no luck they have some construction going on so the plastic was whipping around everywhere with the wind... walked over to the Olympic tram and to my luck the tram was sitting right at the bottom and the door was unlocked and there was a yellow pad that they use to wrap around the lift poles sitting inside... ended up being the perfect sleeping spot. Slept Ok, it was a very warm night, which helped... fun time and a good push up the steep hills!

Woke up early from my sleeping spot on the TRam... took some pre sunrise pics and started running down... took the meandoring mtn bike trails all the way down, which to me seem to meandor too much, some time ridiculous how far out of the way the meandor to get you down the hill... ran all the way down to Wheelers, where the truck was parked and headed home... good fun morning run, mostly all downhill!

Got out for a lunch run... thought it would be cooler but it was hot... felt good at times and then felt super drained at other times... started at Beus and went up steep trail did the Beus loop and then down and over to H2O cyn and then worked my way back... glad i got out but not one of those great running moments!

Got a rare double in tonight... kids and Kel were off at soccer practice and school shopping, so I jumped on the bike and did a quick lap around the dam... planned on going nice and easy, but as soon as i started I had a good tailwind which was nice then I got into a competition with myself to finish the loop 16 miles and average over 20mph... when I turned to the WEst to go along the South side the tailwind was now a headwind, it ended up being a good push and ave.20.4mph I then went and climbed a few hillls in Eden Hills and ended with 21 miles in just over one hour of cycling... Always feels good to be on the bike!

hit the trail for a nooner run... legs were definately heavy from the double yesterday... but felt decent... it was also very hot, i need to get out in the morning when it is this hot!

Had some time waiting for my boys soccer practice to get finished so I did an evening run... MO short loop, some good ups and some good cruisin... got back to the park and decided to do an extra mile in the park did half of it barefoot... love the feel of running barefoot in the grass, makes you feel fast, actually was pretty fast! good hot run!

Hit it early, did my 4 mile test run... didn't think I'd be fast today, but eased into it and got into a good groove... 7:55, 7:46, 7:47, and 7:55... so nothing rippin but felt good and worked on the breathing and form... i like this 4 mile push it is very varied with road, dirt, trails, and hills... makes for a good way to start the day!

Sweet way to end a very good week of exercise... went out in the wind for a lap and more around the dam on the bike... Wind and a road bike don't match, but because I was just out to enjoy the ride it was nice to push through the elements... seemed like 3/4 of the ride I was fighting the wind whether it was a headwind or a crosswind it messed with my speed, but fun nevertheless, had I been riding for time, it would have been very frustrating, but I just tuned it out listened to some good tunes and rode... 23 miles and over an hour of riding, don't remember exact time!

A solid morning run around the town of Eden... didn't have the pep in the step but felt ok, got into a pretty good rhythm as I went along... it was chilly 40 at the house when I left and when I dropped down near the river I know it got atleast 5 degrees colder.... the feel of fall is in the air, not sure if I am fully ready for it this year... 4.25 for the run

Got out at lunch and this is why I run.... wowwie what an amazing run today... every once in awhile it all clicks and you just roll with it and today it happened... did the MO loop with the small Beus ext.over to the Spring and back... 6.15 miles... the entire run felt awesome, temps near perfect, the hills were there, but I felt strong climbing them and the pep was there on the flats and downhill, the entire run was 56:30, 9:11/mile ave. but with the climbing involved it was a good one!!

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!

A nice early run down to the NA and then cut back along the newly exposed ol'dam road... nice running morning, nice and chilly at first but as soon as the sun came out it warmed up quick... sounds like this is what happened down in St george times 10...

A sweetness run on the EB today... love the cooler temps and I must say my absolute favorite time to run is when you start out and it is dry and then its start raining during the run, it just doesn't get any better...(as far as running goes that is)... came down good for about half the run, even some fairly close lightening strikes, with some loud thunder, that kept me on edge!

felt great today the legs had pep, even on the uphills and ran it good went from Beus pond up to steep hill over on the upper bench looped the Spring and cam back up to the upper trail and back over and down... ran through this one section where there was a canopy of trees and a bunch of fallen leaves, but they were green and yellow leaves and the light was such that it was like a green world in this little grove of trees, it was cool!

Went for 6.2 miles and I think 55 minutes... which is pretty good considering the hills that I climbed! 9:02/mile ave...10:37, 8:52, 8:01, 10:16, 8:44, 7:57...

Thinking about the OV50... but just thinking...

Hit the bench at lunch started at MO and went through the park up 29th across buchanan up 27th and onto trail along lower trail to 21st up to upper trail and back along all the way pver to Strongs and then cut back... good little jaunt, pushed at times, took it easy at other times. temps were good! 1:05 total run time 9:15/mile ave...9:20, 8:55, 10:33, 9:56, 9:51, 8:40, 7:35..

Woke up got out a bed, went for run around Eden... nice little run before the sun came up, took a bit for it to get light with the cloud cover... no fast speeds this morning, just enjoyed the morning air! Ave. 8:16/mile

Added 4 solid miles this afternoon after work on the 29er short loop... ate a bigger lunch than normal today and it didn't sit all that well during the run... but it was still good to double up for the day... also did 105 jumps on the Pilate table tonight, have done them Sun, Mon, and Thursday nights... that is my goal to get 5 nights a week for ski training, and start adding more... man that is a good short workout, I need to do more of this kinda stuff!

With the day off I decided yesterday I would do a good long one, invited a few and got one taker AKA the MTN goat(figures)... good to have him along, he kept me rolling!

The plan was:Start at Wheelers and end up at my office in S.Ogden, and go via over the Mtn..

Good early start and we kept it pretty steady running 90% of the trails... Wheeler/E.Fork/GPond/ and then when we got within Snowbasin we meandered over toward Strawberry on the very wierdly designed mtn biking trails... there doesn't seem to be a rhyme or reason to some of them... I like trail that get you to a place... those seem to just meandor for the sake of meandoring... anyway got over near Strawberry and headed straight up the run... ended up being a good decision, but a steep decision... Steep Stuff... got in a good groove though and felt good... topped out at exactly 10 miles into the run... then realized we needed to traverse back along the top ridge to catch the Beus trail... added about a mile, finally hit the trail and let it rip for the fun very technical downhill... roots, rocks, brush, dropoffs, stream crossing and more... good fun!

Made it down to the office where my car was in around 4:40 and a total of 17.8... Good Adventure... my first time down the Beus Trail!

Not sure if I should admit what I did today, as I have gotten into the habit of doing this later in the year and getting hooked to it too late in the year as everything is getting cold... but hit the Lake this morning for some perfect glass... Justin and the crew had set up the course... so I tried my luck on it... couple things, first have H2O skied once this year, second haven't skied a course in about 10 years... so it kicked me, but wow it was good fun... totally different from normal skiing, as you have to ski very aggressive and get after it... at first I was being a bit of a wimp, but then i got after, never came close to getting all six, but mixed it up... Justin did great, I think he made one pass making all 6! There were 2 other boats out skiing the course and doing some barefootin... good time and not too bad on the cold scale, I did wear a drysuit though!

Later in the evening my oldest had soccer practice so I decided to bide my time running the trails of the EB, started at Rainbow and took the upper trail all the way over to the first Beus switchback, then came back and cut down Strongs to the mid trail and made my way back to Rainbows... A very good run and at times felt great and ran good... trails were busy with bikers, walkers, runners, etc... 9.5 miles!

5 miles 47 min 9:33/mile... Did the 29 loop up Strong over to Beus turn then back along the upper to the spring and back... solid run, felt pretty good! Alot of people out and about today!

Early morning Eden run went around the park down to the dam, across the ol' dam road and back along NA/blacktrail... with short extension at the end... nice and easy... cool temps at the start, but felt great when the sun came up, actually stopped and did some stretching and let the body soak in the sun... Felt Awesome!

A fun bike ride with the 3 oldest boys and a cousin... started at Snowbasin and came down through Maples/Art Nord/Wheelers... Z my youngest(6) did awesome, it was his first time on this trail and it has some technical spots for biking and he tore it up... the only thing that really challenged him was all the braking his right hand was very tired from all the braking... good trail for the kids, I have to warm them up to the idea that biking is fun when you go up too... a few ups but mostly downhill! Still some great Fall colors up there!

A Solid lunchtime run... started from RB and climbed up to upper trail... went along to the Spring cut down and meandored back... good effort felt great, did the last mile in 7flat and the one before in low sevens...

Busy Busy day, didn't get to fit a run in... work, and then had to leave early to take my oldest down to Orem for a Semifinal State cup Soccer Match... they won after regulation/OT and then onto PK's... C shot the 4th pk and placed it into the bottom left corner, and then the next boy sealed the deal... Awesome fun game! Finals on Saturday and once again in Orem... Aaahhhhgggh, long Drive...

Played in my first Indoor game in over five months tonight... very poor showing by us ol' men, we got whooped... but still a fairly good workout, I actually felt good running, it is always a different type a workout!

6 tough ones today... hit the MO loop over to steep trail and up to upper trail, my legs felt fine but I never got in a groove, my mind was wondering on work stuff the whole time and just didn't feel it... oh well still good to get out!

A good little jaunt on the EB today... did the MO loop, went up Strong and then over to the Beus loop... on the way back i jumped over a rather large spider and the thing stopped and reared up at me with its 2 front legs striking at the air... it looked like a trantala, which I have seen up there before but it was smaller about 2.5 inches and looked more like a normal spider... it was an aggresive little bugger!  Anyway sweet run, 6.25 miles and pushed at times, saw my dad out on the trail, he was mtn biking... alot of folks out and about, soaking up the last of the good weather!

Took a few days off thru the weekend and such... felt good! but today I did what you'd call the "I needed it" Run... mainly from work stuff, it felt oh so good to get out and run it off! good brisk pace for most of it... started at 29th went via lower, lower trail to steep hill, to beus ext. and then along upper trail over to around 26thish... Very kind run. in fairly brisk weather, but i loved it felt great!

A sweatfest on the Stationary bike... while watching the Jazz get completely whooped up on... very bad game, no flow, the refs are horrible this year with calling ticky tack fouls, last nights Miami/Boston game was the same.. makes for painful watching! The positive was a solid 45 min on the Trainer... pushed good and forgot how much you sweat when you aren't moving and you are in a room that is in the mid 60's... also got 150 jumps in on the jump board too!

Work has been a stress lately... so I need keep rolling with excercise, when work is stressful I have a harder time getting out excercising, it should be the opposite, cause I know how much better I feel after a good burn!

A bit of an odd week for exercise... tonight was soccer night and a good one it was... we played solid and won... and it was a great workout, better sweatfest than last nights stat. bike... should get a run in tomorrow!

Hard to beat the weather today, near perfect... did the MO extended version, went via the park up 29th to the spring and then down to 22nd and then climbed the upper trail over to beus... very nice push of a run, coulda kept on rolling had i not needed to go coach a boys soccer game!

Hit the Dam road NA run for Halloween... took Roxy along to get her out, she was great staying close to me the whole time... good temps, kinda a greyish dopper of a day!

160 jumps on the jumpboard

105 jumps on jumpboard and 100 pushups

What to call this outing... definately a good one, but definately not a hard effort workout... but definately enjoyable... i went for 8.2 miles starting right at the Luge(steephill) and went up did the full BEus extension... back along the upper trail over to about 25th and then back along mid trail... took my phone and listened to DAn Patrick, Colin Cowherd and an English soccer podcast... yea didn't make for alot of getup and go mojo, but I loved taken it easy and enjoying the amazing fall weather! Ran into my bro running the opposite way...

A good late night Soccer special... we got beat but always a great workout... ran around with the kids during their indoor soccer practice too, so a good night of activity... also got 120 jumps on the jumpboard...

CAll this the rest week... had absolutely no 'get up' today on the ol' dam rd, NA out and back... but didn't mind... it was good just cruisin along... I actually listened to "Born to Run" for the first half of the run, then kicked the music on... nice temps, I was way overdressed for the day... change is happenin... I am hoping to be tougher this winter and do more outside training, ie. Skate ski, snowshoe, etc...

My exercise recently has been kinda wierd... and this one today went right along with it, Got to the 29th parking and changed and it started to snow and I was sitting in the cozy truck with the heater on, almost drifting off to sleep... almost didn't do it... finally dragged myself out and headed up to the Spring... felt ok but not great, mentally not into it! started climbing to the south and the snow was coming down pretty good and thought maybe I will just cut down H2Ofall trail back to the truck and call it good at about 2 miles... didn't do that and soon after kicked into a groove, that was a sweet one... I needed it, felt really good to get up on the bench and run pretty hard for awhile, went to the Beus ext. and then back to the Spring... glad I kept going, not sure what is up lately with my MOJO, glad it kicked in today!

good news and good news... first the TM in our bonus room that I thought was no working due to belt slippage, miraculously(sp) started to work today with no slippage... not sure if it was the kids riding their scooter on it or what... but its working pretty darn good, incline and all!! Soo i got on while the Jazz were making their miraculous comeback, 2nd night in a row and ran for 2.5 miles till my nine yr old kicked me off to do some running and to my surprise he actually stayed after it for awhile... I knew I had a late night Soccer game so wasn't to concerned to get back on!

2nd bit of good news... played a hard fought soccer game at the early hour of 11:15pm... and pulled off a last second win, literally when the ball went in the buzzer sounded... Good workout too!

Got up early, couldn't sleep... so I went out to bonus room and tested the newly working TM... and it went well for 7.2 miles... hopefully it will continue, surprisingly quite pleasant running on the TM while watching some sportcenter... can't change the station while running, remote won't work where TM is, so got a bit boring. Good way to start the Friday!

Cold day in the Valley waited around all day for it to hopefully warm up and it never happened a cold stiff wind out of the North made the 38 thermometer reading feel even chillier... finally got out around 3:00 ran the Ol' dam road( may only have a week or so left on this, the dam is rising again after being shut off completely) down past the Yacht club and then came back on the NA and a small ext around RM lodge... felt great, listened to music, which kept me rolling... did 5.4 on this run.

Came home after kids soccer and watched the Jazz pull off another stunner and ran on the TM for 1.6 miles... the run was good, but I am a bit concerned about the TM... it is back to slipping again, I have NO idea whats up with this thing! Hope it keeps working, would be nice to have through the winter...

Headed out into the dark night... needed a run... went down around Eden then across Ol' dam road back along NA, which was muddy and slow, my headlamp wasn't very bright so it made for some tough navigating... some places were slippery and wet... I didn't have trail shoes on, couldn't find any so that helped with the sliding... toward the end of the NA I heard some animals froliking around, probably Foxes... then as I crossed the last bridge a Beaver slapped its tail and made me jump... I tacked on a bit around RM Lodge. Overall a much needed run, not real fast but it felt great to be out and about in the night, loved the crisp air and the country smells! Came home and jumped on the Spin bike for 12 minutes before having to go pick up the 2 little kids at a bday party... soo a solid hour plus of exercise!

Gearing up for my Birthday run/bike.. whatever it may end up being... as long as it isn't motorized 38 miles... thinking Skyline, it is sad to say but i have not been over SKyline this year... with my MTN bike out of commission!

A solid run on the bench... started at 22nd for a change and went over to the waterfall overlook thenback to the upper trail and along it for a way and then cut back along the mid trail... temps were great and I had some good pep in the steps...

Had a good soccer game... we ended up losing by one measley goal after battling back from 5 goals down to tie it! Good workout though!

I have a new favorite route... for a quickie... started at the Dee event center go north along Taylor(i think) through the stadium parking lot cut over to 32nd TH climbed to the midtrail and over to 29thTH cut back did some meandoring thru MO GC... and made my way back... sweet run a good one for going faster, not as much climbing as I usually do on the trails... good fun five miles, forget the time!

Headed out for a run to the parents to pick up the kids... weather looked fairly mild from the inside, temps were in the low 40's... got about a half mile into the run and the winds hit with a gusto and then the rain/sleet hit... it was all good when I was running East but when I turned to the South the wind and rain pounded me good... funny thing is storms usually come from the NW and this one was coming from the SW... it was a beater, reminded me of a few years ago training for Ogden and every Saturday run we did had brutal weather! It actually was an enjoyable outing, just put my head down and grinded... the last few miles were a crosswind with the occasional moments of a tailwind... felt pretty good tried to push it the last few... didn't have a watch but I think I ave. about 8:30's for the run overall...

Let it be done... and it is... 38 total miles for the 38th Bday celebration!

Started last night at midnight and got 8 miles in on the TM... woke up and throughout the day knocked out 13 more running miles... for a total of 21 miles of running I also did 17 miles on the spin bike... which I counted 1 mile for every 5 min or 12 MPH...

It was a nice day to do it, with not having to work and the weather being a bit nippy out! in fact I was planning on doing some outside miles but the roads were covered with snow all day and a bit sketchy to run on...

Overall good stuff, would prefer to have done it outside... the last 2 years i have done this, they were all outside... with 2 years ago running the entire Skyline trail, this year I would have had to trudge through a few feet of snow!

A super fun Thanksgiving indoor soccer session down at Ultimate... good crew turned out and we rotated 3 teams in, if you scored you stayed... ended up being a great workout and alot of soccer in the 2 hrs.. the kids also had a fun time on the small field!

Headed out into the cold, grey/white tundra, down by the dam rd. with Roxy for a little snowshoe excursion... it was quite fun, took the road less traveled and had to hop the stream a few times... Roxy didn't dare to jump the stream at first and would run around wimpering till she found a smaller spot to jump... by the end she splashed right through the water, she's a bit of a wimpy dog, especially for a chocolate lab! The running was off and on but overall fairly tough in the snow and with the added weight of snowshoes.  I am hoping to get more of these in this winter season!

A fun workout tonight... I think it would be termed circuit training... started with a fast .5 on the TM went straight over to the jump board and did 35 jumps, then back for another quick .75 on the TM and did this for 3 more sets... ended with over 100 jumps and 2.5 miles... surprising how even though it was just over 20 minutes it felt like a pretty solid workout...

Got an alright workout in during the kids soccer scrimmage... good fun the kids got a great hour long burn in...

Had a soccer game later and it was an even better workout... we got beat, but it was a good sweatfest!

Also have been working on doing random core exercises around the house and such... been doing pushups, planks, 100's, etc....

Needed to get outside today... so I turned down a Title lunch at 5 guys and ??, i forget the name, never eatin there... and headed over to 27th st and took on Malans... haven't done it for awhile... but it reminded me quickly that it kicks your behind... trail was in perfect condition this afternoon, i wore my shoe deals, that I think are actually made for ice fishing but work great for this.... didn't do great for time on the way up, 44:59... but didn't expect to with being congested the last couple days. As i said the trail was in perfect condition, especially for running down, soft but with a firm base and not slippery with my grippers... round trip was 1:01:03, so pretty good for the down time! I am sure my quads will feel it tomorrow!

Glad i did it, i am in a running rut, but not to worried i kinda want to take it easy for a month or so, usually i don't take alot of down time... not having a gym pass this winter will help with the down time... i want to see if i can get refreshed and have a good spring!

Had a solid run from Rainbows this afternoon went up to the upper trail and along it for awhile then looped around to the mid trail and back! Good fun, trail was a bit muddy and snowie at times... not minding this weather, which is odd for me, usually a full-on winter mode guy... i think it is a sign i am getting old/soft..

Good Late night soccer action... great workout tonight... we ended up tying but fun Game!

Another great night of Soccer... very good burn, sweatfest... and we won! I miss the Spin Class sweatfest I got all last winter, i think that is the main thing I miss from not having a gym membership and probably will be noticed the most in overall fitness... oh well for the time being I happy not going to a gym!

Went for a run up Wheelers this morning with Roxy dog... The trail was in nearly perfect condition hard packed with an inch of new snow... did the ice box loop with some a short addon on the ol' snowbasin road... which also was perfect for running... it is closed this time of year so there was about 2 inches of crunchy hard snow that was incredible to run on... needless to say I enjoyed the run and breathing the crisp mtn air! Roxy did great running with me too, only saw 2 people walking their dog down toward the bottom of Wheelers...

If I had any real getup I'd go do it again tonight, I'd probably just go park at Basin or at the bottom t Art Nord and run on the road... its that good!

A good workout on the soccer field... we lost

A solid run from Rainbows, starting out it was freezing with a stiff wind coming out of the canyon... but as soon as I got up to the upper bench it was nice... good cruiser, trail along upper bench was icey... as I went more south it softened and soon I was running in packed snnow which was perfect for running... Came back via the lower trail and the road! Needed it!

Got outside and it was one of those you want to figure out how to capture and then each time you go release... great, great run on the bench started above football stadium and took lower trail over to the mid trail and then climbed over to the Spring and worked my way way back via the upper trail to the Beus Ext.... there was a steady mist the entire run that felt great, had the music rolling and felt super good overall... don't know why sense I have been pretty lazy lately but maybe this rest thing actually does the body some good??