Giddyup

Did my version of Mackey's 10 mile loop.  Pretty much the same thing just starting from my house.  Went up 132nd to 13th to Porter Rockwell then turned onto the Canal trail.  I really like that trail - it is new to me so it is new scenery and it is also more flat than the Porter Rockwell trail.  Turned up onto the Porter Rockwell trail out on the south end of both trails and then ran back around to Draper Park on the Porter Rockwell.  Good run - I actually did not feel very well but I attribute that to my Cafe Rio salad that I ate right before going out.  I should know better than that.  Total time 1:17:55

Got out for the FR loop after work.  Was a good run, a little windy & always warmer than I think it is going to be by the 4th mile.  I forgot my HR for the last 3 runs, I need to do better at remembering to bring that along.  33:57; 6:33avg.

M1:  6:22

M2:  6:33

M3:  6:49

M4:  6:27

M5: 6:24

I hope it was at least 4 this morning.  Had a great snowy run.  As long as the snow isn't too deep or slippery, it really is a lot of fun to run in the snow.  Some puddles were frozen over with a little snow dust on top so you have to watch out for those.  Shoreline trail down to the aqueduct road & in.

same thing as yesterday

Actually managed to get in the whole bridge loop.  Great running.

Run/Hike up the Barron Ridge in Draper.  It was a really cool run.  Saw a huge herd of Elk up top...see them here

Just shoreline to aqueduct road this morning.  Snow is getting a good melt but not all gone.  Shoreline is really not too much fun to run.  Great morning though, not really very cold.

Got in another workout after work @ the gym.  Had a great 3 miles on the treadmill @ 9.5 mph (6:18) then 20 laps in the pool.  I really need to get faster on the swim!

FR Loop.  Felt like I was really working 163 avg HR/172 max HR

M1:  6:29

M2: 6:36

M3: 6:41

M4: 6:27

M5: 6:23

Just above average for this loop, but the effort felt much higher than average.  I'm thinking I'm paying the price for all the holiday eating!!!

Not completely sure on the distance here.  Might have to start wearing my Garmin every morning if I am going to get an accurate sense of distance as our route changes almost everyday.  Bluff Trail to Shoreline Trail down to Aqueduct Road.  This route right now is not bad at all, still plenty snowy but mostly all runnable.  Me, D, T, J & C.

Same as yesterday only added the full bridge loop.  Still shorter than the normal bridge loop because we cut off onto the Bluff Trail up to the Shoreline - but it is all runnable.

Morning run - bluff to shoreline to aqueduct.

Just 3 days off since last Friday but it was quite a good rest.  Gave my foot some extra time to feel better - still bothers me in the mornings sometimes and this is from clear back on Thanksgiving.  

Air quality is very poor right now, we just stayed on the Bluff & Shoreline trails.

 Then I did 2 miles at the gym before swimming some laps.  I'm going to take a little time here, early in the year, and work on my form in both running and swimming.  Swimming especially.

No run today - air is so lousy.  Went to Yoga tonight at Dimple Dell - have only ever been once before.  Think I might start going more often, it is a really relaxing but thorough workout.  I know I'll be sore tomorrow.

Just 2 miles at the gym.  Trying to work on quicker leg turnover to see if I get less fatigued running at a faster rate.  Not sure if I like it or not right now so I'll have to try it on my FR loop to see if there is any improvement.

 Swam a little also - again, trying to improve form.  Can do 1 length of 25 yard pool in an average of 10.5 strokes - 100 yards in 1:30.  Need to improve to 9 or even 8 consistently with a 100 of around 1:20.

Huge climb up Cherry Canyon ridge - even caught up with 15 - 20 other hikers heading for the Lone Peak summit - good luck to them it was some pretty wikid weather, super windy.  Very fun run back down, very fast and slippery not to mention muddy and snowy.  Great thigh burner.  Got in another mile or 2 of flat running...nice to have the gunk blow out of the valley for a few days!

Cold morning run - not very favorable trail running conditions after this last storm.

Lucky to get in this many miles with conditions the way they are right now.  I need to get out after work on the Porter Rockwell for some longer miles at a faster pace.  It was a beautiful morning though and right now we always see a lot of deer - although that has also been the case on the Porter Rockwell trail too.

 Worked out at the gym after work too...got in some swimming, biking, little run & a little weights.  Working on my swim technique.  RIght now I can do one length of the 25 yard pool in about 10.5 - 11 strokes and about 45 seconds/length = 1:30/lap.

Run in the morning - shoreline to aqueduct road, then workout after work at the gym.  Had better swim session, really working on improving my stroke.  Was able to complete one length of 25 yard pool in about 9.5 - 10 strokes.  Clock was broken so I don't have time but discovered another way to improve my stroke.

Shoreline to aqueduct road.

Decent run today - we thought there would have been a lot more melt than there was.  There is still a lot of snow up in Corner Canyon.  We were fortunate that many snowshoers had come through to pack down the trails quite a bit - they would probably not have even been runnable otherwise.  We took the shoreline to Corner Canyon road, up to Clark's trail and down below the temple.  Clark's trail has to be one of the most scenic runs especially now with the temple, it jumps right out at you several times as you're coming down.  We made our way back up onto the Corner Canyon road and blazed it down the road...did a 5:54 mile and finished the last 2 miles with a 10.2 mph average.  

Have been focusing on minimizing heel strike and keeping my feet more underneath me by swinging my leg more at the knee instead of the hip.  Seems to work well, need to try it out on my FR loop.  Good run.

Maybe only a mile of running as a warm-up before a little swim workout.  I managed to get to meet with a swim coach today who was very encouraging but was also able to identify a couple things I can focus on to go FASTER.  I breathe a lot when I swim which consequently causes me to roll a lot and twist my body and cross my arms across the center-line of my body.  Identified a couple good things to work on, overall was a very worthwhile 1/2 hour.

Swimming & treadmill.  Tried to remember what I learned last night.  Was able to do 1 lap (50 yards) in under 40 seconds.  About 37 or 38 usually.  Good improvement but very exhausting.  Did 10 laps straight in about 8:15, was hoping for closer to 7:30.  Still much to work on but good improvement.

Stayed home sick from work, but did manage to get downstairs on the trainer for about an hour.  Was nice to get on the bike.  I think I hit a max HR of around 161 or so.  

Finally got out on my Fort Rockwell loop only to have my Garmin die after 2 miles.  Was a good 2 miles though:

M1: 6:27 (2nd fastest ever on 1st mile)

M2: 6:37 (.99 mi officially)

 Probably okay it died so I would just relax a little instead of trying to blow the doors off it as I have not been out on the road since Jan 13.  Need to get out for some longer runs, need to drop the winter-time 'Insulation'.

Decent indoor workout today.  Ran on the dreadmill - 1 mile warmup followed by 2 miles quick - 9.5 - 10mph. 

12 laps in the pool - 1 lap warmup, 10 50's then 10 laps straight.  In the 10 50's I swam a 50 in about 40 seconds then rested for 20 seconds and did another.  

Got on my bike on the trainer when I got home.  Dropped my seat & stem about an inch & moved my elbow pads in about 2.5 inches.  Feels really comfortable, and feels like a little better power. 

Snowy run on the shoreline had to cut it a little short.  Feeling better though, hopefully getting over the cold.

Windy cold morning, but once we got down to the aqueduct road you are protected from the wind and you usually start overheating a little.  Good run - bluff to shoreline to aqueduct and in.

Got out again after work for an FR loop - felt ok.  Rolled my foot really good right at the end about 4 houses away from being home.  Probably be off it for 2-3 weeks.

M1: 6:41 

M2: 6:32

M3: 6:48

M4: 6:11

M5: 6:25

Forgot my HR monitor again.

Had some x-rays taken today, fortunately the foot is not broken and feels much better today.  I need to be committed to letting it fully heal though as this is the exact same injury as happened last Thanksgiving Day.  With all my plans for this year I cannot afford to have a nagging injury that won't heal.  I forgot to mention - last Saturday I found out I got into the Wasatch 100.

Got on the trainer tonight for an hour.  Felt great, doesn't bother the foot at all.

Downstairs on the trainer!

Trainer!

Good swim workout - did  about 20 1x25's then 10 1x50's then 10 laps in 8:20.  Getting a little faster on the shorter distances now I just need to hold it for the longer distances.

Swim @ gym - 10 laps in 8:07

Actually got outside for a little while tonight.  Great weather, but after only about 45 minutes, my toes were numb.  Given the wind chill, it definitely takes a little more warmth to be out on the bike than on a run.

First time running at all since I hurt my foot a week & 1/2 ago.  Felt great, took an easy pace and didn't feel it at all.  I'll probably start easing back into it now.

Swam @ AF rec center in the afternoon - got to swim in the 50 meter lanes.  Kind of nice to have much longer uninteruppted lengths to swim.  Still need to be faster.

Good morning run - 5 miles.  This warm weather is very nice...went out on the roads - saw sooo many people out running.  Was kind of nice to see people out running, you don't usually see too many people up on the trails.

 Hit the gym for the dreadmill after work for about 3 more.  Foot is feeling ok, we'll see how it feels tomorrow.

Got out after work on my FR loop.  Great weather - looking forward to a little wamer temps & more daytime...

M1: 6:46

M2:  6:35

M3:  6:43

M4: 6:04

M5: 6:31

 I have found I quite consistent at running this loop in about 33 minutes.  I even have several times the same to the second.  I need to pick it up!

After such a nice run last night, the cold this morning was a very rude awakening.  Thankfully though all the snow has melted on the shoreline trail (except the skiff that fell last night).  Had a good Bridge Loop run w/D&T.

Beautiful Saturday run - the Porter Rockwell trail is getting busier & busier the warmer it gets.  Went out w/B.

Got on the trainer this afternoon to try out my new pedals...something about new equipment makes you want to try it out.

Good, hard run after work.  Managed 6:50 average for the whole run.  Only had one mile not in the 6's which was 7 flat and considering I stopped at 2 drinking fountains that did not work and once in the name of self preservation, I think it would have been a 6 also.  Would have like to have been a little quicker but considering the time of day, hilly course, no nutrition and a relentless headwind in every direction, I am pleased.

 Note - HR: 165 avg, 173 max

Morning run/hike up on shoreline trail up the trail of the Eagle.  I really always love getting up there so early in the morning and being so high above the valley.  Plus it is a good run in.  Me, D, T & J.

Trail run on the shoreline - super windy but still nice to get out.

Tried to get in a decent run up on the shoreline/Corner Canyon...ended up running around like we were lost.  The snow from the last 2 storms really sticks around up in there much more than we thought.  There are so many great trails in there - it is really hard to beat.  Very beautiful running with excellent views of the valley and endless trails.  Just me & D.

After the run, got in an hour downstairs with LaRane on the trainer.  Kind of fun to be able to workout inside with someone.

Just a cold shoreline run with T&J down to the aqueduct road. 

Great run up on the shoreline this morning.  Got in the longer bridge loop despite the road construction in Corner Canyon - there seems to always be another trail you can take.  Not too cold...me, D, J & T.  Actually managed a 5:49 mile coming down the road back to Highland.

Me & T down to the aqueduct road - sure wish it would hurry & warm up

Took Cache out in the baby jogger tonight.  He really loved it and I got in about 5.4 miles.  Went out again after that for the FR loop.  Felt ok, but not as good as I'd hoped.  Still managed all miles under 7.

Went out again tonight with Cache in the jogger - he was loving it tonight.  Didn't hear him say 2 words the whole time.  Just watched the scenery and pointed at all the dogs.

Got in a great bridge loop early this morning and then ran back from dropping the car off @ Hillside.  Blitzed Corner Canyon road with Ian coming back in, did a 5:28 mile.

Semi-modified bridge loop this morning...took the bluff trail from the start then turned off before the last bridge instead of after it - really like that section.  Did the last mile in 5:44 - not as fast as yesterday but I didn't have Ian to push it with me.

Beautiful morning run out the shoreline to the usual bridge, up ghost falls and on up to Clark's trail.  Clark's trail has got to be my favorite of them all.  I motored down with a 6:15, such a beautiful view overlooking the entire valley & now with the temple so close too.  

 Clocked a 5:42 last mile.

FR loop after work - surprisingly quick given conditions...although I did have to stop twice for traffic.  Was windy & snowy but temperature was much warmer than it appeared.  Wore tights & jacket and was sweating like crazy.

 M1: 6:35

M2:  6:39

M3:  6:27 (a little suspiciously quick - usually in 6:40's)

M4:  5:54 (fastest ever - sprinted across 13th east to beat traffic)

M5:  6:28

Morning run on the shoreline down to the aqueduct road.  Other than not

getting in the long distance training runs I was hoping for, I am

really feeling very good about Saturday.  I think the weather will be

quite favorable and I hope to have a great day.

I've never been good at long exhaustive race reports and again, I'll probably just stick to the highlights as far as my race went.

 Race started @ 6am.  I wanted to travel as light as possible since there were going to be 9 aid stations throughout the race with an average distance between of about 5 miles & none further that about 7 miles.  The race was quite spectacular.  I started out in the front with the lead pack.  I kind of wanted just to see what it would be like & how long I could hang.  I did ok, I was in 5th or 6th place through about 18 or 19 miles then 3 runners passed me while the race passed the parking lot again and I ducked over to my car to make a few critical gear changes.  Rewind just a little...the race started out on the west side of the island where basically all of the elevation gain/loss terrain was.  I really was feeling good and didn't feel like I was pushing too hard.  It is really quite amazing to see some of the views from that POV - how often do you see beaches in Utah?  Then a couple miles later, I saw the first Buffaloes of the day.  3 enormous Bufffaloes crossed the trail just behind me, maybe 20 feet or so.  They are HUGE animals.

 So the real work for me begins around the halfway point.  Going into the race, I had visions of an 8 hour flat time - translation, 25 miles in 4 hours followed by 25 miles in 4 hours.  I got to the halfway in about 3:41 and had a marathon time of 3:52 approx.  Felt good about still hitting 8 hours but my pace dropped immediately to 10 - 11 min/mile and stayed there for the next 20 miles or so.  I was doing ok though, just couldn't really push it.  Weather was ideal, a little sunny with some cloud cover and an occaisional breeze to keep you cool.  Miles 21 - 43 are all on the eastern shoreline of the island and it is desolate!  It was kind of nice that this was really a long out and back so you saw plenty of runners to help keep your mind off the task at hand.  Saw another coule Buffaloes - one was just sitting out on the shoreline and it was so big, it could have been a marooned cement truck rusting away from the briny Salt Lake. 

 After the aid station at mile 43.5, I struggled a little trying to figure out how to get through these last 6.5 miles.  My left knee was quite tender and I was really favoring it.  So I took 4 ibuprophen and thankfully there was another aid station only 2 miles away.  I had to cups of Mountain Dew there and one of those small Hostess Crumbly donettes and I was really starting to feel good.  I'm going to have to remember that combination - 4 ibuprophen, 2 cups Mtn Dew & a crumbly Hostess Donette because I really started moving.  After running 10 - 11 min/miles for the past 20 miles, I finished off with an 8:33, 8:03 & 7:24 min/mile and passed 2 runners.

Great race.  Quite a wake-up call when I think about doing it twice in September for the Wasatch 100.

Sure wish Spring would get here.  Really is kind of amazing how fortunate we were to sneak the Buffalo run in on such a favorable day sandwiched between such lousy weather.  

Got out early this morning with a good bunch of guys up on the shoreline & up Ghost Falls to the Corner Canyon road.  A lot of snow the whole way which wasn't a problem until we got into Ghost falls - had to walk most of that but me & Cody ran pretty good the 2 miles down the road.  

Feel good & well recovered from last week - now I have to focus on speed for OGDEN!!!

Modified Bridge Loop

Another modified bridge loop...the road in the bottom of Corner Canyon is a muddy mess.

Just a short one this morning - up & down the Trail to the Eagle...always a thigh burner, we'll see how they are tomorrow.

Sure is nice to run in 50 degrees in the am!

+ Fort Rockwell Loop after work.  Tried my racing flats again and I am way too fat for them.  I've got hot spots on the outsides of both feet.  Another mile or so & they'd both be blisters for sure. 

M1:  6:29

M2:  6:28

M3:  6:47

M4:  6:07

M5  6:24

Drizzly, cold morning bridge loop (modified) - the road in the bottom of corner canyon would have been a muddy disaster this morning.

Got into the gym after work - the gym is going to be key to weight loss I think.  Managed 1 mile @ 10mph.

Good Friday - no work.  2 loops on the shoreline trail...1 down to the aqueduct road & the other out to the bridge.  Felt excellent!  Came home & rode for an hour on the trainer.

Widowmaker loop - felt a little sluggish this morning but I wasn't going to miss today after the solid week I've had.  Beautiful morning - a little muddy in Corner Canyon, but that just made it more interesting.  Me, D, T, E, C, A, C - good group.

Bummed I didn't get out yesterday, but this flu bug is really clogging me up.  Got out for just 4 this morning and felt much better.

Just a gym workout today.  

Just a short one this am - shoreline to aqueduct.  There is a group of women we see out there pretty often too, they were out earlier than we were this morning!

In my pre-race planning, I'll admit I was hoping just a little for a higher age group placement although I was also hoping for a 1:23.  But with the top 5 overall positions coming from the 30-34 age group, I'm just fine with 9th.  And I'm not too disappointed with the 1:25 either considering I rode my bike to the start.  

So that is where my day started - I left the house at about 5:25 on my bike.  My plan was for today to be a half - Ironman workout in preparation for for Boise in June.  Still a little ways off, but I won't get very many opportunities to do a good bike workout and then to a full half-marathon in a race situation.  Turned out to be a very good workout.  

 I got to the start line in about an hour which gave me plenty of time to change & get in line for the honey buckets.  However, due to a major shortage of honey buckets every line seemed like it would take an hour to clear out so I took off into campus looking for an open building.  I was fortunate the first building I came to was open and so was the restroom.   With that little detour I managed to get to the start line about halfway through the Star Spangeld Banner.  Starting out I did feel a little sluggish and kind of full in my stomach.  Not knowing how much to eat I probably erred on the side of too much liquid.  I was pleased to see the course change leaving foothill a little sooner than going all the way up to 21st south.  Pretty soon I felt really good with the pace & my stomach had settled a little.  After the turnaround at Sugarhouse I slowed some going back up to 17th east but after crossing I-80 I felt like I could start pushing again and did so turning down 27th south.  I maintained quite an even pace and didn't give up or gain any position all the way through 5th east at which point I was promptly passed by 3 or 4 runners (one of which was a chick!).  I was afraid that meant I had really slowed down but I kept checking the garmin and I was keeping quite steady - I think these runners were just some good negative-splitters.  Liberty park came & went & pretty soon we were on State Street.  I had seen on the course map the change taking us on State Street all the way from 8th south to South Temple but I still held out for some early reprive from the long & steady climb up State to S. Temple.  No such luck - the last 2 blocks are where the incline steepens the most and gave me my only 7+ mile of the day but it was only a 7:06 I think.  Fortunately at the top of State @ S. Temple it is all downhill to the gateway.  I tried to juice it and made 1 or 2 passes but then some other punk passed me right turning onto 4th west.  I did, however manage to pass him back right after we turned onto Rio Grande (road in the middle of the gateway) and I held on for a 1:25:04.  I was really hoping the chip time would tuck me in with a 1:24 but no such luck. 

 All in all I was very pleased.  I'm pretty sure this was still a new PR but I'm not sure by how much because my previous PR was also a 1:25 something.  I could maybe have bagged the 1:23 without the ride to the start but the brick workout was worth it. 

After hanging out a little post-race, I ran back up to the U up South Temple - really made me think how much fun it would be to be able to run up around the avenues & downtown sometimes.  3.93 miles up to the U for a good 17 mile day.  The ride home was a little slower than getting up there but I still felt pretty good.

Starting the week off right hopefully.  Morning modified bridge loop with Dusty.  Went down into the bottom of Corner Canyon yesterday - the road is still a mess with some huge mud puddles but there is enough dry to get through there.  Hopefully we can get back to the usual loop soon.  Me & D.

Took yesterday off - needed some sleep!  Easy run today.  Shoreline down to Aqueduct road.  4th toe toenail came off last night from Buffalo and 2nd toe toenail is going to come off probably before Ogden.  I really thought I solved my toenail issues with larger shoes but the 2nd toe blister is just from the half on Sat.  Doesn't bode well for a full @ Ogden.  

Me, T, C, & I.

After such a weak week last week, I should have got out yesterday to start the week off right.  I'll have to get in some extra mileage this week somehow - Ogden is just 3 weeks away & Squaw is just 6.  

Great bridge loop run this morning.  Was able to push some sections pretty good.  Did a 5:30 on the last mile coming home.  Me, D, E & C. 

Garmin started late but I'm sure we got in at least 4.  Did a climbing run this morning up the trail of the Eagle.  My quads are ALWAYS screaming once we turn & head down this climb.  I know I'll feel it for the next 2 days too.  Plus it was just me & Ernie - and he usually runs down faster than I do (plus he weighs about 50 pounds  less)!

Great run - I always like being clear up there so early in the morning looking over the entire SL Valley.

Great run this am - did the full Bridge Loop.  The road in lower Corner Canyon is all dried up and leveled and other than the huge Track Hoe sitting in the middle of the road it is totally clear.  I picked up the pace after the main Corner Canyon road and except for one stop maintained it all the way in.  5:38 5th mile.  Had a good crowd - me, D, T, I, & J.

Got in a swim tonight too, I think I'm in trouble for the upcoming SG tri.  Still feel like a rock in the pool.

Gotta go with 17 today even though the Garmin was not cooperating.  What a great run!  Started about 5:15 out the shoreline to the Widowmaker climb up to Suncrest.  Quite rainy the whole way and once on top we could just watch the clouds blow right on top of us it was pretty cool.  Ran across the top & into Corner Canyon down Clark's trail.  Was super muddy at the top like you were running with anke weights but Clark's is always fun.  Ran home for another 3 miles at the end since I didn't want to get in my car soaking & muddy.  Me, D, J & C.

Have I commented enough on my Garmin and my confidence in it or lack thereof?  I'll do the same routes & get slightly different distances.  I guess I shouldn't complain...it is still pretty amazing technology considering there is no WAY I could get any kind of accurate distance measurements on the trails without it...but I digress.  Great run/hike up trail of the Eagle this AM.  Took it a little more easy coming down as I lost 2 toenails last night.  Actually pleased they came off now with 2 weeks to repair before another traumatic experience @ Ogden & Squaw 3 weeks after that.

Got in a brick workout tonight.  Tried to do race simulation as close as possible including race outfit, nutrition, red-line effort & quick transition.  

Excellent ride workout...21 miles on the dot in 54 minutes for 23.3 mph.  Rode non-stop for 4 loops around Fort St. & 13th east.  Got pulled over by a cop after the 2nd loop for running the stop sign @ Fort & Pioneer.  So including the cop stop & subsequent 2 stop sign stops (I know...I should be better about this anyway, it gives a bad name to bikers!) and one yield to a very large tractor trailer I was pleased with the effort.

Made a quick transition in the garage and wanted to do a 3 mile loop that only ended up being 2.3 miles.  Averaged 6:44 for the run. 

Morning run up to the shoreline then 5.5 miles on the shoreline & back home.  Had a good run on the shoreline, went a little quick but got so hungry.  Didn't eat before going out which I usually don't do in the mornings anyway but I think last night's workout combined with going a little longer this morning required a little more caloric intake.  

Bridge loop this morning on the shoreline.  Took it easy...was really feeling the last 2 days. 

Me, D, E, C & J.

SG Triathlon.  Not even worth making it into a race report - the race was a bust.  After they canceled the swim, it just really wasn't much to get all excited about.  I did get in a workout longer than the race just because after I finished I went out to find LaRane who had flatted earlier in the race.  I was able to add another 9 bike miles & a 5k run.

Beautiful ride around SG.  Rode the Ironman marathon course then out to Tuacahn & up Snow Canyon & back to Green Valley.

COLD trail run this morning.  Shortcut the trail a few times to we were a little less than 5 miles.  Just trying to keep loose for Ogden this weekend.  Didn't get into SGM.

Not exactly sure how far this morning.  We took a trail we hadn't been on before in one place but shortcut in another.  The little water diversion project in CC is complete and there is a nice concrete bridge crossing the stream.  They did a good job cleaning up - there was even a Mallard Duck hanging out in the stream.  Last run before Ogden this weekend, hopefully I'll have a good day - the weather looks pretty favorable.  Hopefully it just won't be too cold.

Ogden Marathon...

 By the time I get around to writing a race report it seems like I just don't have the energy to go into all the great detail I would like to.  

Bottom line on this race as you can probably tell from the time was kind of a disappointment.  I was going for sub 3 and I really thought I had it - I REALLY thought I had it.  Even going into the last mile I thought I had 9 minutes but my Garmin & the Race course could not agree on the mile markers and I came up painfully short.  The real damage came in the canyon though.  When I was supposed to be doing 6:30's I was struggling to keep them under 7.  I banked some good time for the first half finishing it in 1:26:57 but not enough when you're almost 30 seconds off pace for a couple miles in a row. 

Felt like a million bucks for the first 8 miles where I kept it at around 6:23.  I deliberately slowed after 8 down to 6:50's to try to conserve for the canyon but by the time I got there I just couldn't turn it up like I had planned. 

Still very pleased with my time - a new PR is always a great feeling even if as in this case it is only by 7 seconds!

Now I just need to figure out how to get into SG - so much for bagging a guaranteed spot in favor of trying the lottery.

Ogden really is a beautiful course.  This was my second time doing it & sure won't be my last.

Really have no idea how far I ran today, all I know is that I got to run up from 50th st. & 3rd Ave in NYC into Central Park.  2nd time ever I've been able to run in Central Park - 1st time was in the NYC Triathlon in 2002.  Such a great run, such a great park.  So many people in the park on a Weds afternoon!  

Not really sure how far this morning, but was out for awhile so I'll give it an 8.  Legs felt good for having raced a week ago but I didn't eat enough this am & started to run out of gas a little.

Ahh, back to the old reliable bridge loop.  Beautiful as ever this morning especially with the recent rain to cool things off & keep the dust down. Me, D, T & I.

Did my Fort Rockwell loop.  Started out good with 2 quick miles then faded in the heat of the day.  A little heat training won't hurt though with Boise starting @ 2pm.

Didn't really run - this was just a hiking day.  Went up the trail of the Eagle to do my Wasatch 100 trail work.  

Short bike ride this morning.  Probably won't run until Thurs or Fri this week so it's a good time to just keep myself active by riding...especially with Boise next week.

Went out for another 40 after work either I'm in better shape than I think or I had some very favorable tailwinds following me all over the place - I'm going with the latter.

Short Mtn. Bike ride up Corner Canyon.  Up Clark's, down Ghost.  So much fun.

Short, easy run this morning.  Looking back on this week I'm a little uneasy with my lack of mileage for Squaw tomorrow.  Nothing I can do about it now, just have to show up and try to have a good day.  Looks like the weather should cooperate.  50 miles sure sounds like a long way right now.

Almost impossible to sum up an entire 50 miler like Squaw in one race report.  My day was defined by my performance between Little Valley around 34 and Windy Pass around mile 40.  I don't know how long this section took me because my Garmin died around the top of the Windy Pass climb but it seemed like it took forever.  At the Hobble Creek Aid Station I threw up once after I drank too much Sprite.  I didn't think too much of it and after I left I felt ok.  I threw up one more time between Sheep Creek & Little Valley and again at the Little Valley Aid Station.  After Little Valley though, I was throwing up what seemed like every half hour or so (it's a 7 mile section including the most challenging section of the course).  After I finished the initial climb out of Little Valley, I knew it was going to be a long haul when I had a hard time running the downhill before "The Climb".  When the naseau became too unbearable, I was lying down on the trail to throw up because it took too much strength to stand.  It was dreadful.  I have to give so much respect to the excellent volunteers at the Windy Pass AS - they got me all taken care of and back on my feet (one of which I know was Jim Skaggs - RD for the Buffalo Runs).  I had some salt & Jim gave me a Ginger Chew and I got on my way.  I was a little shaky for a little while but then I started feeling my strength come back.  I could run pretty well - this is another 7 mile stretch to the next AS and it is all downhill on tight super technical single track.  The trail is covered in loose rocks the size of apples or grapefruits and it is so tricky to put your feet in just the right spots.  Once I got to the first parking lot I was so elated.  Adrenaline took over and I motored right through this long field to AS 10 where the wonderful volunteers refilled me with nice cool water, I got 2 cups of coke that was magical and a cold towel that I hung over my shoulders.  I felt so much better, I went running out of there and didn't stop once until this finish 3 or so miles later.  I was quite surprised at my ability to run at that point and I thought I was running quite well.  I turned the last corner and there was my boy to bring it in with me.  

 3 mintues faster than last year - I'll take it.  I was on track to be an hour or so better than last year but after my troubles between Little Valley & Windy I was just glad to have finished - as cliche as that sounds I really mean it - if it weren't for the fact that you cannot drop at Windy or if I had felt at LV the way I felt at Windy I really may have dropped.  

The rest of the race was fairly uneventful - just a perfect, ideal day otherwise.

Pool workout - letting the legs rest for this weekend.

Another pool workout.

Gym swim/run workout.  Run felt pretty good.

Easy morning run on shoreline trail down to aqueduct road & back.

This was my 2nd official half-Ironman.  My first was back in 2005 @ Oceanside and I finished around 5:52 so it is always nice to see some improvement.  I actually felt like I had a pretty good day. 

Race started at 2pm and my wave fired off at 2:15.  I do not like the swim and this swim proved to be no exception - winds kicked up just under halfway through and made my ability to breathe on only one side a little more of a problem than it normally is.  Finally over in 40 mins - wanted to be closer to 34 but I'm always glad when it's finally over.  Got on the bike really quick and took off.  Rain started at about 20 miles and only let up once or twice for the rest of the day.  Felt pretty good on the bike - computer stopped working about when the rain started so I had about 35 miles w/no computer.  Doesn't really bother me on race day - by then I'm really going off of how I feel more than anything anyway. 

Wrapped up the bike in 2:34 & got out running.  Really quite a pretty and enjoyable run course on the Boise Greenbelt running on either side of the river running through the middle of the city.  2 loops is always so cruel when they take you so close to the finish before making you turn around.  I guess they want you to have the spectator coverage but it still stings just a little.  Finished the run in 1:38 to tuck in overall time just under 5 hours.  Felt particularly to come in at my goal (under 5) even if by so little after missing it by so little at Ogden (18 seconds).

Great course, liked the race, would do it again.

Race was won by current Ironman World Champion Craig Alexander from Australia with a 2 second margin.

I guess I'll categorize this under race reports...

Looking at my calendar I cannot believe all of last week blew by and I didn't run once until Saturday evening.  I took a couple days after Boise then my wife took a few days and then boom - Ragnar was here.  I was runner 11 with legs of 3.8, 7.8 & 7.3 (ish).  First leg ran up toward the base of Snow Basin that I ran in my orange speedo that says "Da Bomb" on the butt for some moral degradation of those I passed.  2nd leg was from Wanship past Rockport res - beautiful running at 5:30am.  And my last leg was the short uphill after Ragnar then down through Deer Valley where I got rained on the whole time, got a blister under my left foot and my calves and quads took a real beating!

 Fun race - 2nd year, fun to hang out with good friends for a day or 2.

Really not sure how far this morning - due to the mudslides, we can't access the shoreline on the trail we used to.  The mudslide came right down the trail and it is washed out over 2 feet deep in some places.  So we went North into Little Willow on the shoreline instead of South into Corner Canyon.  Nice run, there has been some good trail maintenance and a new bridge put in.  Calves definitely still sore from Saturday's run down Deer Valley.

Had a great run tonight.  Took the baby out in the jogger planning on doing my nearby 5 mile loop or whatever he would let me do and he just let me keep going.  He was so good, didn't even make hardly a sound.  I was surprised too at how well I felt.  I extended my plan once then twice then a third time then I figured I'd just round it out at 10 miles.  The baby was fine so I just kept going - calves were still a little tight and I was/am concerned just a little hoping I don't setback my recover too much but I couldn't pass up how I felt.  I was running slower than normal pushing the jogger, that probably had much to do with feeling well.  Weather was somewhat windy threatening rain but it never did rain.

Great run.

Took the baby out again.  Went up 13th to 17th to 106th (Larkin Gardens) and turned around.  Felt really good again but the storm caught up with me and I had to call for a ride - I didn't want the baby so traumatized that he wouldn't go out with me again.

Early run @ 5am.  Hiked up Eagle for a couple miles then booked it back down.  Beautiful morning.

Went out on a ride, left at 12:15 - really got my butt handed to me.  Went over Suncrest to the top of the Alpine Loop & back down over Suncrest.  I really had nothing on the climbs.  Hoping it is a reflection of the past couple days running + the heat otherwise I've really lost some bike fitness!

Got July off to a good start.  Took it easy this morning, up to T's, Eagle & back home.

After basically taking off last week I kind of had a hard time getting myself back into it.  Went out tonight once it cooled down a little.  Tried out a new route involving 2 local HS's and their tracks - I think it could be a good way to have a route that I can adjust the mileage fairly easily.  I liked the loop too, it was just the right amount of challenge.  Felt good, but didn't concern myself with going too fast.  Just wanted to get in some miles.

Early run - woke up well for only getting about 5 hours sleep and having run 10 8 hours earlier.  Again, took it easy on the speed - I'll try out the high gear soon enough.  Want to have a couple easy runs before going for 5k pace.

Got out this evening too - started out a little warm but again, I just took an easy pace and also took on some hills.  Beautiful run tonight, got up to the temple just around sundown and from there hit the shoreline trail - great views.

Short this am - shoreline run out to the north.  Me, D, T & E.

Weak run this am - out to little willow bridge & back.

I think this is only the 2nd official 5k I've ever raced.  It was really fun - was kind of nice to push the high gear after a couple weeks of just taking it easy.

Ran 2.08 miles to the start really easy, was a perfect warmup.  Got my number pinned, met a couple friends, streched & the gun fired.  Isn't there something about an actual gun firing to start a race that makes you take off like someone is actually shooting at you?!  Got off to a good start - hit 1 mile @ 6 flat just turning onto 132nd S which is my favorite section of my 5 mile Fort Rockwell loop - just a super gradual down slope.  Turned onto Fort 1/2 mile later which is the parade route.  There were a very few early birds on the parade route saving a spot.  Hit mile 2 @ 5:53 which really surprised me.  At this point I figured I had a real chance at coming in under 19 which was what I was hoping for.  Fort street slopes up just a little before the turn at Pioneer where it really turns up for a short distance then turns into the library - got passed by a couple sandbaggers & didn't have the juice to reel 'em back in.  Hit 3 miles @ 6:17 (I think).  And then it was over.  Definitely was pushing hard as my thighs were threatening cramping as I walked around.  Got some water then did another loop of the race course with Matt.  Got back to the park just in time for them to announce Matt won his AG - Congrats Matt!  I also got 2nd in mine (1st in my AG was 4th overall with a 15:xx plus 1 & 2 overall were my AG - guess I lucked out that they removed them from AG contention - I'll take it!).

 After the 2nd loop of the race course I ran home another 2 miles just in time to turn around & head back up for the parade.  What a great start to the day.  I'm going to have to do a few more 5k's - it really was pretty fun - the next inevitable goal will be to average sub 6's.  This does, however, officially kick off my 100 training so I probably won't be hitting the high gear to much more in the next 7 weeks.

Easy one this morning - not sure how far but I'm sure it was at least 4.

Up the Eagle climb this morning.

A new modification of the former bridge loop on the shoreline - pretty sure it was at least 4

Oh what a dreadful run - left at 12:20pm somewhat deliberately to run in the heat but also because I was just too tired for an early morning run.  Just ran out State to 90th, up to 13th & home.  Felt horrible after 7, got some ice water & a new gatorade that did me right, felt better after that.

Morning run on the old bridge loop - was really nice to do this loop again.  Have not been able to do it since the mudslide...is really a great loop.

 After work, snuck up to the Albion Basin and ran from the end of the pavement up to Katherine's pass and back down.  Got a little peek of what the last section/Saturday's run will look like.

Monster run on the Wasatch course taking us from Lamb's Canyon off I-80 up over into Millcreek Canyon, up to Brighton Ski Resort then out to above American Fork Canyon, looped around high above Deer Creek and over to Wasatch State Park by the Homstead in Midway.  Holy Cow.  

Kept wondering what have I really gotten myself into.  Was a long run.  Had some real tightness down my left hammy and calf that was a problem going up anything.  Developed a painful blister on the outside of my right heel and my left Trapezoid got a little sore from carrying 2 hand-held water bottles the whole time.  As water is such an issue, I carried 4 water bottles, 2 in a pack and 2 handhelds.  Pack was miserably uncomfortable.  Other than that, did ok.  Was able to run basically all the last runnable sections with only the heel blister causing problems.  Have another 40 lined up for a week from Monday.  Better get rested.

Rough week - entire backside of left leg was really sore & tight from last Saturday. Felt great this morning though.

Started early again @ 5am in Lamb's canyon - passed Dog, Desolation, Silver, Mary, Martha, Catherine & Cecret Lakes en route to the top of the Tram @ Snowbird.  Felt so much better than last weeks monster run.  Legs only got beat up coming down (super steep) from the Tram.  No blister problems, and wearing a more comfortable pack carrying less water, didn't feel so uncomfortable.  Was actually really a great run - now I have to figure out how to do that 2 more times!

Great run out the old bridge loop - really miss this loop. Have done it so much it is a great barometer course.

Another bridge loop this am. Managed a 5:33 5th mile.

Such a lame-o...should have run yesterday and should have gone further today.  Slept in through the rainstorm this morning which really felt so good.  I guess I don't mind a little recovery.  This coming week is the last heavy week - will have to make it count!

Garmin problems again - not certain on the distance. Great morning run though - shoreline bridge loop.

A super fun bridge loop this am. Great barometer loop. Managed a 5:26 5th mile (downhill). I decided I'm going to go for a sub 5 minute mile there - gotta have goals.

Started out this am with a hike up Eagle, once at the bottom I wanted to stay out for a few more so I added another 2 miles. Felt really good, really pushed the pace. Was nice to pick it up a little - all this ultra training doesn't really involve much 'speed work'.

3.6 in the morning - just an easy run out to Little Willow bridge & back.  Later in the evening took the baby out in the stroller for another 10 miles.  So impressed with his willingness to go for long runs.  Beautiful night.

Hot hot, dusty trail run @ elevation.  Ran up @ the cabin today, to main gate,  up 4x4 trail then up to rockslide - then 4x4 trail & main gate again. Was really hot, drank a ton of water - did a lot of hills too.

Pretty good run this am - got out a little earlier so I managed to go a little further. Got in some climbing up Eagle then tacked on a bridge loop for some proper running.

2 runs today - morning abbreviated bridge loop

After work ran from Big Mountain to Lamb's canyon on Wasatch course

Weak short run this am - I hate it when we cut it short

 Got out after work again for 5 hot stroller miles.  Cache is so good in the stroller, makes it easy to go with him.

Cut short again this am - lower road

Had a great run today...very encouraging at this point 2 weeks out from the race.  We started at Brighton at 8 on the dot - was pretty nice to get to sleep in for another 2 hours.

Ran from Brighton to the homestead but took a shortcut that cut out 8 miles for a 17 mile day.  Was a perfect distance so everyone felt very good by the time we were done.  Sitting at the homestead at about 11am, everyone of us hoped we'd be sitting in that exact same spot 2 weeks from now.  We'll see - time to get well recovered, rested & heal up any nagging aches & pains.

Not exactly sure the distance this am - cut it a little short. Considered taking today off but am glad I went out instead. Just went easy but felt good.

Couldn't handle the thought of 199 miles for the month - so close to 200. Got out real late to make it count for Aug for my 5.2 mile Fort Rockwell loop.  Felt great!  Very pleased at how I ran given all the slow trail running lately.

Morning bridge loop - me, J & I.  Felt good - did the whole loop like we used to.

 Stroller run w/baby after work - kind of warm, got in 6 more but my right foot has some soreness under the 3rd metatarsal.  Going to need to let that rest up some.

Morning bridge loop - right foot feels a little more relaxed. Just took it nice & easy.  

Wasatch is only one week from today.

An excellent run this am - got up early & started @ 5am.  Ran the Widowmaker loop.  Started out a little more casual than I usually like it but picked it up a little once we hit Mike Weir Dr. & kept a good pace up to the "Blaylock" Ridge.  Felt good climbing it - D & I dropped the others and I didn't feel like we were pushing at all. Other than just a few stops we ran the entire way back in.  Really felt very easy and comfortable.  Dropped onto a new trail in Corner Canyon that has been cut up to the trailhead of Clark's trail - a very fun run, would be even a more fun bike ride.  Pushed up & out, put enough distance on everyone else that I added another mile or so at the end.  Butt was strangely sore by the end and really crashed once I got home.  Need to get very well rested for the coming week.

Super easy this am - just keeping loose.

I actually debated about listing only 70 or so miles for today (Friday) and the other 30 for tomorrow (Saturday) since technically the race covered 2 days.  But for simplicity's sake, I'll just wrap it all up here.

 One of the most amazing experiences of my life - no question.  Almost don't even know where to start - seems like the start of the race would be the logical place but that was hardly the beginning of what this race was all about.

Now that it is Tuesday morning (the 15th) the start of the race was almost a full 4 days ago.  I woke up at 3:15 on Friday morning from an unexpectedly good night's sleep.  Got ready in my gear just like I was going out for any other run.  Made some oatmeal, grabbed an apple, water, ensure & clif blueberry bar - kissed my wife & headed over to meet my friends for the drive to K-ville.  We arrived in perfect time to check in, get in line for the honey bucket and get to the start for the 1 minute countdown.  Thankfully I brought my bandanna that I wore bandit-style because of all the dust kicked up as soon as the countdown reached 3,2,1 - GO!  Everyone was off & I settled into what I thought was a super easy pace.  I lost all my friends, however almost immediately and never saw them again until the finish line the next day. 

The race runs North for about 5 miles before making a hard right to the East to climb up to elevation.  By the time you start heading South again you are in line with Hill Air Force Base (albeit at a much higher elevation).  So that is the Northernmost point of the course.  Once at the top of the almost 3 mile climb, there are some great meadows that were a real welcome to run through.  All that is brought to a screeching halt however as you come through a small campground surrounded by huge pines and see the climb called chinscraper.  Hardly an exaggeration, you can nearly touch the surface you're climbing on as you climb without hardly bending your knees.  Thankfully this doesn't last too long & now you are at the tops of the mountains just running with the rolling ridgelines.  This was actually a bit of an unexpected low point for me.  I had no intention of losing all my friends so quickly and I even began to wonder if a pain in my foot could be a stress fracture - certainly just nerves getting the better of me.  Foot pain cleared up soon and shortly we hit Grobben's corner (about 14 miles) was nice to see some people - then it is an easy run down into the first official aid station, Francis Peak.

Got in & out pretty quick, grabbed my ipod but my mind was still a little too vulnerable to lose focus so I just stowed it in the Nathan.  The climb into Bountiful B was unexpectedly heinous and long but arriving at the aid station so soon compared to the distance to Francis was a big boost.  Had some ice cold coke there - that was so very good.  Left there and put on my ipod and I felt great, road was easy to run and I really started coming around.

Fast forward through this whole section all the way to Big Mountain (mile 40) - I can even say that is how it felt.  I felt so great, I was running everything that was runnable and I was not even concerned, I didn't feel like I was pushing too hard or anything. 

Pulled into Big Mountain at the precise, exact time my wife, sisters & family were walking up the road to the aid station.  Weighed in, grabbed an ensure from the crew, some watermelon, grapes & my pacer (my Aunt who's a nurse).  Got out of there pretty quick and just as quick started really feeling lousy.  Long story short, threw up 3 times before Alexander and got way overheated.  Stayed 20 minutes in the Alexander AS where it was 95 degrees in the SHADE!  There were 9 runners hunkered down there doing the same thing I was, just trying to cool down.  Did a good job of cooling down even to the point I was shivering so we got up & out of there.  Pretty soon we pulled into Lamb's canyon with no other difficulties to see my whole crew wearing custom "Team CPK" t-shirts.  Sister & wife spent all morning silk screening shirts for everyone.  It was so great - I loved it.  Especiall the 2 2 year olds & 3 year old cruising all over.  Sat down for a recovery, got new shoes after a foot cleaning and felt like a million bucks leaving with a grilled cheese in my hand and my sister at my side to Millcreek. 

Got to Millcreek super quick - beat the crew and everything.  Was happy to sit down for a little & try to warm up.  Night had rolled in about 3 miles before the top and temps dropped.  Scored some chicken broth which would from this point on be my favorite part of the whole race - had it at every AS and behaved ala Bill Murray in the corn scene in "What About Bob".  It was soo good. 

Busted out of there with my new pacer, my wife and got moving up to Dog & Deso.  I was so astonished that I could run - we would get to a runnable grade on the trail and I could run it as if the race had just begun.  Was thankful for the cooler temps.  Was also stoked to have my wife with me so she could see 1st hand what this whole thing was really like.  We motored up to Dog & soon after cruised into Deso.  After Deso, you climb up to a high elevation and the view is quite breathtaking - you're running across the Wasatch Crest Trail at the tops of the ridge between Big Cottonwood Canyon and Park City in the middle of the night.  You can see the lights of PC, Brighton, Solitude and SLC  - not to mention the bright bright starry sky.  She kept saying "we need to just stop for a minute, this is amazing" - I agreed.  Got into Scott's AS (approx mile 70) where I learned the race had been won by Geoff Roes in a new course record of 18:30 - unbelievable to be sure!  LaRane and I had a great run down Puke Hill & into Brighton - again I couldn't believe I was still running and again we beat the crew!

Sat down and tried to mentally prepare for the commitment of leaving Molly's and knowing there's really no dropping after that, just doesn't make sense (25 miles to go).  New pacer was already there - super great guy, was the best cheerleader, motivator through that section - he did it 2 years ago all by himself, no pacer or anything.  Again, new socks and a foot bath & got out of there after a few pulls on a special treat from the crew - a coke slurpee (and some chicken broth of course).  Leaving the lodge, I see a friend from the office came up just to see me at 1:30 in the morning - got a picture & out of there.  Feet felt so good - really.  Brand new socks, clean feet & gaiters (oh ya and 4 ibuprophen).  Bring on Catherine's -was over as soon as it started it seemed like, credit to my pacer for good conversation. 

Now this is where the race really got interesting for me - as I had absolutely no idea what to expect I was just so elated and surprised to be feeling so well, able to run, and not tired at all!  The trail here is super technical, steep, loose & rocky.  Took much care dropping the 3 miles to Ant Knolls AS for more CHICKEN BROTH and COKE!  Got out of there in a hurry making up time and ahead of projections only to run smack into "The Grunt".  Just dropped into a low gear and ground it out - no joke, at the top of the crest you're looking over into the Heber Valley & staring basically at the finish but you have to take a 20 mile detour to get there - anyway I see a monster shooting star across the horizon and I just smile and take it as a good sign. 

From here there is much runnable terrain and we ran everything we could, it was a great feeling.  Pulled into Pole Line for a Chicken Broth, Ensure, Coke delicious early morning snack.  Volunteers there tell me the previous AS just radioed saying I would be there in about 12 minutes - still making up time.  Got out of there and out heading toward Forest Lake in American Fork Canyon & the Southern-most point of the course where you're facing Mt. Timpanogos then you come around the mountain to again overlook the Heber Valley only this time further down high above Deer Creek Res.  Shortly we found ourselves in & out of Rock Springs with only about 13 or 14 miles to go. 

Just after 5 am and our projections look pretty likely we can be in at about 8am.  Thankfully Roundy (pacer) had his cell phone so I call my wife who has only be asleep for maybe 2 hours at this point to say you might want to get up going to meet me at the finish line in 3 hours.  Can't believe I'm actually talking about the finish line.  Didn't dwell on it too much as there is still plenty of course to cover - namely "The Plunge" and "The Dive".   2 super-treacherous sections (that will likely be bypassed next year) that are super steep downhill and the trail is extremely destroyed from use by Enduro Motocross riders.  Thought to myself during these 2 sections how much I reminded myself of the Peanuts character 'Pigpen' because there was a constant cloud of dirt & dust the whole time that you just couldn't run through until the sections were over. 

Pretty soon we were running down into Pot Bottom, the last AS and the 2nd sunrise of the race is beginning to take shape.  How beautiful! Dropped lights here after running for almost 40 miles in the dark night.  (oh, and more CHICKEN BROTH & ensure) so good.  Only 7 miles to go with about 1 1/2 hrs to come in under 8am.  Can really "smell the barn".  By my calculations though 8am is a 28 hr finish - my math was later proved to be flawed.

Climbed a 2 mile ascent to the top of Lime Canyon for the beginning of the last 5 miles to the finish - pacer had already said to just go if I felt I could and I decided I was going for it - to see if I could come in under 8 am.  Took off and ran the last 5 in 41 minutes for a finish at 7:58am (even dropped my pack on the asphalt somewhere along the way). 

A very unique finish line, it was basically only my own family there to cheer for me - a couple other spectators and of course the race staff & awesome RD who personally congratulates every finisher.  My sister tells me I've come in under 27 hours and in my disbelief I correct her that I'm just under 28 hours - I'm wrong she's right, time was 26:58:32.  Had no idea - the whole push in my mind was to come in just under 28.

Felt great after the race, in complete disbelief & shock.

Long race report, and I'm keeping it short - massive thanks to pacers, crew, family & race staff & volunteers - amazing experience.

Kind of sad to look back on a whole week with no entry whatsoever - was much needed though.  Got good rest and hopefully a good recovery.  Went out tonight with the 2 year old in the stroller.  Weather is so pleasant now for evening running - even a little chill with a sleeveless shirt.  

Felt good though, ran low 7's and one sub 7.

Easy morning run - actually had a little soreness in my left foot presumably from last nights run.  Not too worried about it though.

Shoreline trail to the aqueduct road & back up this am, just kept it a little short.

Ran the bridge loop the normal route.  Really do love that loop - plus it is a great barometer run.  Felt very good. Some soreness in the left foot but everything else feels great.

Just me & T - relived our Wasatch runs this am.

Easy run this am - shoreline down to aqueduct road.  Me & T - still have some soreness in left ankle/arch.  Hopefully it clears up soon.

Didn't manage to get in a run today.  Planned on working one in sometime in afternoon but it didn't work out.  

Got in a great bike ride though - B & I rode around the point of the mountain past Cabela's & up through Highland then over the backside of Suncrest.  Was still early in the morning so it wasn't too hot, but legs felt great.  Haven't ridden this in sometime so was pleased the lungs & legs cooperated.  Will definitely start riding more after SG.

Got out this evening for my Fort Rockwell loop - felt great.  Air is a little chilly - hopefully SG will be cool but not a rainstorm like last year.

M1:  6:29

M2:  6:30

M3:  6:37

M4:  6:13

M5:  6:29

Hopefully get in 1 or 2 more before the weekend.

Chilly morning bridge loop - great run.  Everyone was out this am - Me, D, T, I, E, & J. No one else is running SG though.

Was really looking for a sub-3 this year and didn't quite get it - that is really about the only story for this race.  

Made it to halfway in 1:31:33 which is right where I wanted to be to pull a negative split.  I even took the 12th mile quite easy since I knew I was going to be at the half in good time.  I kept it easy until after the photographers take your picture after the 14 mile mark.  I turned it up right after there and had about a 6:43 mile.  Had another strong 16th mile and then that was pretty much the end of it.  Both sides of my groin were very tight including my right hamstring and I just couldn't move my legs very fast.  Knew the sub-3 was out the window but was pleased to still hit 20 in 2:21.  However, it just slowed down some more from there.  Can't say I'm really disappointed though - I can really say I haven't done the kind of training you really need to do to go run fast there.  All my long runs were Ultra-type running which is on terrain not conducive to fast running and even includes walking in the really tough parts. 

Maybe next year - I probably won't do any Ultra's or if I do I'll do the more runnable ones.  I'll just focus on the marathon.

Not exactly sure how far this am -after taking off over a week I feel 15 lbs heavier.  Fortunately I'm not but I am probably up at least a pound or 2.  I do feel well recovered though.  Just an easy run out to the Big Willow bridge & back.

A bridge loop this am - weather has warmed back up a little.  Had a great pace this am, pushed it more than usual even got the lactic acid buildup feeling that we rarely bump into on these runs. Felt good.

Had a great ride after work - just 2 loops around 13th & fort.  Over-dressed just a little but it's hard to tell how chilly it will be once you get going.  Really felt so good to get out on the bike - wanted to go for an hour, but I'll take whatever I can get.  I really like this loop - you've always got a headwind & a tailwind at some point or another.

Morning loop just down to aqueduct road - Me, D & J.

Another easy bridge loop this am - a little warmer than yesterday.  Temps are perfect right now - a little chilly at the start, but by the time you get going it feels perfect.

Managed a nice proper bridge loop this am.  Went out at 6 instead of 545.  Temps are still quite pleasant.

Had one of the best training runs I've ever run today.  It was just such a perfect day for a run.  I really don't know exactly how far I went as my Garmin wouldn't turn on.  I charged the thing all night and it says charge complete and everything and then nothing.  Anyway I know for a fact I covered at least 16 miles and then a pretty good distance on top of that as well.  I wouldn't be surprised if it was really closer to 19 or 20.  I just didn't want to stop today - the weather was excellent, the trails were so much fun to run on, I felt very good, and I definitely wanted a long one.  We started out at 6 with 4 of us, 1 had to be home by 8 & the other 2 by 830.  I stayed out until 1030.  We ran out the shoreline then up ghost falls the up to clark's trailhead and down clark's.   Then once at the bottom, we stayed low and ran the trail that flanks the downside of the homes directly to the North of the Draper temple which funnelled us out back into the bottom of Corner Canyon.  From there we ran back up ghost falls a little bit before finally bushwhacking our way off the trail up to the main CC road and back down to Highland Dr.  At that point we were 11 miles.  I left out again to do the bridge loop which is about 5.35 more miles, but I took a hard right up the side of the mountain on the road that goes straight up the mountain and now looks like it has sutures going up it from the cuts made to divert any water/mudslides.  Probably about a mile straight up, it ends at a road high up there which I then ran down.  It switchbacks all the way down to the CC road and from there I ran back up to the ghost falls trailhead and down ghost.  Ghost was so much fun to run on - perfect single track running through the oaks which have covered the trail with a carpet of fall leaves.  It was definitely a great run - hopefully I'll get a chance to do it again soon so I can actually see how far it is.

Not really sure how far but I did get in a Mountain Bike loop up Corner Canyon tonight.  Got out kind of late and the dark snuck in on us.  Up Clark's from the equestrian center then down the new 'downhill' trail which is sort of a joke for a downhill mountain bike trail - running on it would be great but for biking there are just too many switchbacks.

Went North this am out to the Big Willow bridge and back.  Was the first real windy, blustery day with snow falling just before we finished.  Winter is coming and we probably won't get more than a couple weeks more if that of clear trails.

Early morning run with everyone out to the bridge & back.  Great run.  Saw 4 does & a small 2 point buck right in my neighborhood on the way home.

Run up Eagle in the am - bike on the trainer after work in the evening.

Almost the exact same run as last week - only left out the grunt.  On the 2nd loop just turned off at the main road.  We were much quicker today plus there were 9 of us although our group broke into 4 & 5 halfway through.  

Rode on the trainer at home for 30 mins: 12.2 miles in 30 minutes = 24+mph.

P90 afterwards

Morning bridge loop - such a great time to be outside running.  Should get some slightly warmer temps this week to go with a little earlier sunshine too.  Me, C, T & I

 P90 (plyometrics) in the PM +  10 miles on the bike in 22:16 = 26mph

Beautiful morning bridge loop - temperatures are so perfect right now.  Legs really toast from last night.

P90 in the pm...shoulders, arms & abs

Another morning bridge loop...shorts & a short sleeve shirt.  Such pleasant running temps - ran with MTM.

 P90 in the pm - Yoga.  Workout is a little too long at 1:30 + lots of positions I won't be able to do until more practice.

Eagle

No run today unfortunately.  2 P90 workouts today to make up for yesterday - back, legs, abs & kenpo.  Sure hope this yields some results because as of now I just feel somewhat uncoordinated.  I have seen some improvement on some things however such as pull-ups, but I really need to drop some lbs!

Then 10 miles in 20:51 @ 28.5mph avg

P90 in the am - shoulders & arms.  Got home early enough to do the abs P90 and went for a run while C was @ TKD.  Man the run felt great.  Started just as the sun was going down and temperature was great.  Probably need some better reflective gear for these kind of night runs since night comes so much earlier now.

Evening run out on the roads.  Felt very good, not sure of time but I did go over to Juan Diego and crank out a 6:08 for the 4th mile - felt good.

P90 after that.

Just 3 this am - only a short time this morning but this is also the only time I'll be able to get out today.

Got out for another 6.5 after work during TKD.  P90 after that.

No run unfortunately - just 1:30 of P90 yoga in the pm.

Morning bridge loop

Great run this am - went up to meet a friend who was running a new Draper 5k at the Equestrian Center.  Race ended up starting late so I just ran with him bandit.  Too bad I didn't register - would have been a free turkey for winning my AG.  Not sure of my avg. time but we cranked out a 5:54 1st mile.  Ran the course 3 more times after that, snow was blowing halfway into the last time around.

 Came home and finished last 2 P90's for the week - Legs, Back, Abs & Kenpo.  Felt GOOD.

Morning bridge loop.

Morning b loop.  J, D & JG.

Haven't really felt like running this week so kind of took it easy.  Have been doing the P90 workouts everynight and I can tell they take a little out of me/

Early morning bridge loop.  Guess I should start off the week with a run to get ready for the big T Day.  Great run, about 2-3 inches of snow on the trail, fresh tracks for most the run.  Wasn't too cold either + no wind.

Blessed Way 20k race/fun run today up behind the U.  Did this run last year.  Is 5 loops of an approx. 2.5 mile loop then 1 more for good measure.  Had intentions of running another 1 or 2 but I really pushed the first 5 so I called it after 6.  Did ok - was 3 mins faster than last year.

Had a great run today - took it super easy. Was going to do some speed work @ the HS track but the gates were locked so I just ran around, tried to run on as many new roads as possible.  Was really quite enjoyable - stopped worrying about time & distance and just started thinking about where to go next.

This has been the best 3-day workout I've had in a long time.  Road this am, quite cold & we ran somewhat exposed to wind + a very hilly run.  Was a 7 mile out and back and after the last 2 days + P90 legs last night I was really feeling worn out halfway through. I'll have to see if I can post the elevation profiles for the last 3 days - all have been pretty good runs.  Now just have to finish last P90 for the week & call it good.

Evening run during C's TKD.  Great run.

Cold, cold morning b loop.  10 degrees this am - coldest this winter so far, isn't looking to get much warmer in the coming week either.

Basically the same as yesterday only COLDer

Pretty easy run this am - huge group out, 13 of us.  Many different levels so some waiting but fun to have lots of company.  All good runners, some 1st time marathoners, some gearing up for 1st ultras.  

Coldest run of the year so far - 3 degrees.  As always, felt fine after a few minutes getting warmed up.  Wind would have been a problem.  Just a short one - going to need to find a dreadmill I'm afraid.

Same exact thing as yesterday - was hoping for a little colder but was 3 degrees, same as yesterday. This way once we're back into the 20's it should feel much warmer.

Easy run this am, great temperatures about 37-34 degrees.  Melting snow means more puddles to watch out for.

Bridge loop this am - colder than yesterday so snow was much more rutted and grooved from melting yesterday then re-freezing overnight.  Great for twisting ankles. Great run though.

Only going to give it 4.8 miles this am - woke up about 10 minutes late so had to modify the bridge loop.  Was such pleasant conditions - clear, calm & not too cold, 34 or so.  Me, D, T, B, J & C.

Have adjusted to the winter temps pretty well given running at 30's feels very pleasant.  Bridge loop this am. Me, D, T, J & B.

Morning bridge loop -5 mornings in a row.

Gonna take a 10 for today.  Had a great group out this am - Me, D, C, P, B, E, T, E, F.  Ran all over Corner Canyon like we were lost.

Short run took a long time this am - left early & hiked up Eagle w/T then continued out the usual loop until I ran into E & I.  Ran right past them with a "Good Morning" - should've known it was them - who else would be out there this early?  Super foggy/inversion weather.  Once T & I were up Eagle a ways we came right up out of it and you could see it spread across the whole valley blocking out all the lights. 

Regular bridge loop but better weather.

Super cold this morning - went @ 7, not sure the temp but it was definitely cold + windy.  Trail was in great condition, only 1 or 2 (maybe 3) inches most of the way.  Ran up Ghost, was a great run, ran the whole thing then down the main CC road.  Just me, T & I.  Driving home some guy was out running roads with Vibram 5 fingers - some people are crazy.

Not working this week so took it a little extra long this am.  Was quite cold but after last Saturday I had a couple extra layers.  Bridge loop then ran home from T's + a little to round out at 10.  Got Yaktrax for Christmas which I'm quite pleased with.  Can't really tell they're on but definitely give a little more sure-footing.  Me, D, E, I & B.

Eagle trail this am to get up above the inversion.  Had to go much higher to get above it than last week.  Was still quite strange though - you can usually see the lights all the way across the valley on the Oquirrhs but not this am until you suddenly pass right though the ceiling of the yuck and there they are.  Did the B loop after that then ran around like I was lost to get in some more distance.  Temps were about 15 or so.  Me, T & E.

Last run of the year.  Bring on 2010