Dare to be great!

I think I might be in love, went for my first run up Monroe Canyon just a mile away from where we just moved to.  Just me and my dog, didn't see another vehicle or soul up there.  Parked at the bottom of the canyon, 1st mile on the paved road up the canyon, 2nd mile on packed snow starting to wind up the narrow canyon road with a stream flowing beside, 3rd mile from Monrovian Park up semi-packed single track following the creek.  Cliffs, trees, flowing stream, I was like the trail running Maria Vontrapp, It was just gorgeous and about a mile away from my home.  I couldn't have asked for much better start to the new year...

Went for four this morning in the canyon with my wife, more of a hike, but very enjoyable non the less, went probably another 1.5 by myself in the foothills south of town right before dark.  I am hoping for a longer canyon exploration run in the morning...

Went on a solo run up Monroe Canyon Road, had the dog with me in case any pumas wanted to eat me for breakfast.  Went up the mountain for 4 miles then turned around and came back.  Mostly snow packed roads, the were some snowmobiles who packed the snow just about perfect for running.  There was one ice skating spot for about 50 yards where it got a bit sketchy, fell on my bottom on the way back down and just slid across the rest of the way.  Pushed as much as my legs and heart would let me this time, ended up power hiking/running to the top.  Maybe in a few months when I get my legs back I will be able to run it all.  I still need to get the elevation off my garmin.  Had fun running down, no inversion, and not another soul/vehicle for the entire run.  Just me, the dog, and some bald eagles... miles were 13:25,16:27,17:41,20:48,8:32,7:51,7:10,6:59  miles tell the tell of the climb, effort was about the same,just getting warmed up on the way down...

Stake basketball at 9Pm, good workout,

Morning run up the canyon with Laci, followed the creek up the canyon until I didn't dare follow it any higher due to ice and cliffs.  Had to cross the creek a couple times.  Legs were heavy from basketball the night before, beautiful run.

First scout campout with Spencer, had fun hiking up the icy roads at night with headlamps and taking the old runner sleds down the road.  You can really get flying, no time for a run...

Did a really nice loop this morning, started at the mouth of the canyon and ran along the country roads, first half on a packed dirt road, the second on pavement.  It must have been rush hour this morning because I had four cars go by me.  Garmin was not fully charged so I do not have pace, ran comfortable, with the dog.  I eyed a trail up the mountain last week I want to hit tomorrow morning so I was trying to save my legs for that tomorrow.  I really have to step up and get in more that two runs a week.

Great run in the mountains up Monroe Canyon, hit a trail I saw last week and it did not disapoint.  Great views, up and back on the trail.  The snow at the top was shin deep and when I got moving on it the slight crust on the top would cut into my white little legs.  Felt pretty good during the run, I think my legs are slowly coming back.

Beautiful morning for a run, clear skies, no inversion, no traffic, good music.  Calves were tight from the weekend climb, started to loosen up towards the end.  8:19AP

5 easyish miles around the town with my pup, hit some fields west of town and ran on some soft dirt for a couple miles.  AP 8:24 around 8:15 for the pavement and 8:40 ish in the soft dirt, pretty much the same effort.  Nice to get out and enjoy the sunset...

Well I had really good intentions to run last week, ended up coming up with a cold that kept lingering and could not motivate myself to get up in the mornings with my sore throat to run. 

Forced myself to get my gear on and get out the door tonight as soon as I got home from work.  I'm sure my wife was not too happy to have me head right back out as soon as I got home, but I needed this one.

Went to the dirt road south of town, 3 up and back,  wanted to see how my legs responded the last 3.  I have a lot of work to do still.  I was pushing it pretty good and it hurt, just how I wanted it to feel.  Now I know where I am starting from.

Miles were as follows: 8:15,8:24,8:58, 7:05, 7:06,7:02

Hopefully it pushes the rest of the funk from my lungs. 

Been feeling kinda crappy lately, sore throat in the morning and congested pretty much all day.  It's been hard to stay motivated to wake up early in the cold when you feel like crap, plus wrestling practice, scouts, ect. in the afternoon.  Wrangled the Monroe mountain again this morning.  2400' of elevation gain in the first four miles, then back down.  Soft snow packed road made it kind of hard to get traction but not too bad.  Just me and the dog again...  Lungs felt pretty bad the first little bit and I was having not so good thoughts, walked most of the second mile, snapped out of it after that and shortened my strides and just looked down and ran the rest of the way up, not very fast, but at least I was running.  I have a goal to be able to run it all sometime this year.  Just enjoyed my self on the way down, only past two snowmobilers on the way out.  I am thinking I might need a running vest pretty soon and also need to order some more gels, been running with only water since I moved.

Switched the lone peaks for the kinvaras today.  Went for a run from the house, south of town, on the road. 3 out and back, did not feel very smooth for the first few miles, I guess that happens when you only run once a week.  AP 8:09, felt pretty good at the end.

Amazing two days in a row... actually got up this morning and went for a run. Perfect weather, went on the dirt road south of town, tried to run comfortable and not push. The puppy had fun chasing birds and hopefully I can be more consistant now.  Talked with the track/cross country coach at the highschool last night and hopefully I can help them out this year some, at least it will motivate me to keep running.   AP 8:36

Wow, three days in a row, and the first double digit run of the year.  There is a 10.5 mile trail/city run in April in the Red Hills west of Richfield.  I ran the trail portion of the race, out and back.  Had a good time, some muddy spots but great weather and the puppy got muddy and had a blast.  I have my pacing down pretty good on the roads, now I just have to figure out the trails.  Gave a moderate effort today, just feeling out the course and my legs, pretty much rolling hills the whole way minus the climb to the water tower the first mile.  For future reference I will note my miles: 10:22,8:50,8:53,8:51,9:04,8:54,8:51,9:00,9:23,9:09  AP 9:08

Wow, one run this week, I did go hiking a few miles on Monday and basketball on Thursday.  Had a pretty good run this afternoon, ran on the dirt trails/road south of town into the foothills, longest run of the year.  I wanted to test out my new pack.  Pretty nice, ran in a tank and had some minor rubbing on the shoulders.  Wanted to keep it under 9 pace and ended up with an AP of 8:59, so mission accomplished.  Been really busy lately, klondike campout last night, and wrestling tournament all day. 

Actually set the alarm this morning and woke up and ran... Went to the red hills east of Richfield, rolling dirt road/trail with some fairly good hills mixed in.  I feel like I am getting stronger, just got to maintain consistency.  Wanted to keep it under 9 AP for the run, maintained a good effort without going all out.  AP 8:52 miles -9:50,8:52,8:39,8:42,8:46,8:28,8:25,8:53,8:51,9:13

Now I am just sitting here at work craving biscuits and gravy.....

Six recovery miles on the road south of town with the pup, only a mile of dirt road. Just took it easy and enjoyed the morning, somehow I ended up with a headwind going both ways... I think the AP was 8:39

I was in Orem visiting family so met up with the sojourners group this morning, ended up running on the pipeline trail in Provo Canyon.  Just a nice run, enjoyed the company this morning.  I'm happy I can run double digits now without really getting sore, slow progress.

Couple miles with the dog on the dirt road south of town. Felt pretty good, AP 7:54, need to build my lungs back up. My legs always gave out before my lungs ever did in the past. I can feel my legs are stronger that my lungs now. Got to get them working again...

Started in town at the EMS building/rodeo grounds and ran up the canyon past Monrovian park up the single track along the creek until I ran out of trail unless I had to cross the creek, (didn't want to get soaked yet)  Couple thousand feet of elevation gain in the first few miles.  Just me and Laci, she enjoyed playing in the creek and loves to go running with me.  I was able to run the whole way up, just slowed down for creek crossings on rocks and logs.  Decided to play on the road down the canyon and get some turnover going for the legs and ended up with one mile at 5:56.  Great way to start the morning, AP 9:40  I miss the snow pack on some areas as it is now loose rocks in places and slows you down on the trails.  But it was nice to run on leaves and dirt again, should be a good year if I keep at it.

Short weight training circuit at the gym here at work during a break. Slept in this morning and going to Manti with the youth tonight so probably no run. Hopefully I can get a fun run in tomorrow.

I was planning on a 10 mile trail run, but felt some soreness in my shins so I took it easier today.  Went on the dirt roads south of town into the foothills.  Gradual climb the first three miles, then turned around.  It is fun watching Laci cruise through the sagebrush weaving in an out and over then occassionally chase a jackrabbit willey nilley at full speed, she seemed to be smiling the whole time.  AP 8:29 9:24,9:26,9:36,7:50,7:29,7:10, felt pretty good, about the same effort going up as going back down.

Couple hours playing night games with the scouts while camping on the Pausagaunt (sp?) near Kanab.  Soft sand to play in, pace ranged from stealthy ninja crawl to helter skelter throught the trees while capturing the flag.  Enough of a workout to be sore the next morning.  Spent the next morning hiking around the area at least a couple miles, really pretty country.

Took the family for a Sunday walk up in the canyon on the trails.  Ended up hiking/running most of the way with my boys, they are boys after all.  Really nice up there, with the pines, and stream, I kept inhalling the fresh air and soaking it all in.  I should be in SLC/ Utah County for a couple days this week for training so I will try to get some runs in then.

I was in Salt Lake for work, hit Corner Canyon after the training was done in the afternoon.  Started at the equestrian park, most of the trails I usually do were still closed due to muddy conditions, did the standand trail on the way up, hit the top in 33:39, Pushed it fairly had on the trails, had fun coming back down, love the trails there.  Hit a couple miles in the low 7's, couple tweaks here and there during the run, they came and went. 

Felt like I pulled a calf muscle last week after my one run. Didn't want to turn in into an injury so took it easy the last few days. Finaly didn't hurt walking up and down the stairs so I went out this morning. Ran by moonlight, on the loop south of town.  First couple miles on pavement then the rest on dirt country roads.  Legs felt ok, my camelback hose froze and I was cold the whole run.  I though it was supposed to be warming up.  AP 8:22

I was hoping to do 10 miles on the trails, but didn't want to push my legs, yet.

Had a really good run this morning, waited until around 0830 to hit the Red Hills this morning. I ran the trail portion again, first mile has the biggest climb then rollers the rest of the way with some short steep up and down places.  I will sign up for the race here next month, my first trail race.  I was wondering if I could average under 9 a couple weeks ago now I am pretty confident I  can run it somewhere in the 7's.   Miles for future reference - 8:51,9:02 (stopped at least a minute this mile trying to adjust GPS while it kept running,) 7:43,8:13,8:21,7:56,7:51,8:12,8:17,8:08

AP 8:15 with the stop

Got me some gaiters a couple weeks ago (dirty girl's) they have been working great, no rocks in the shoes...

First time in a long time... mile repeats... Started at the rodeo ground and jogged a mile up to the fishing pond at the mouth of the canyon. There is about a 250 feet elevation gain. I wanted to train my legs to run faster, which I think will help alot in all areas of my running.  The first .2 is fairly steep downhill then gradual the rest of the way.  Got to the one mile mark then turned and started the first repeat; 5:56, jogged back up, 5:50, jogged back up 5:45.  I had the dog working  on these ,or so I thought, when she sprinted off chasing a rabbit on the last one and left me in the dust.  It felt good to get the legs turning over again.  I probably haven't ran that fast on purpose since high school.

Ran the route of the Red Rock Run Off, at least I think, the race is supposed to be 10.5 miles, but the GPS said 9.75 when I was done. Didn't push the pace this morning just ran easyish. Woke up before 5 am to get this one in before work.  It was dark, windy, and snowing for much of the run, the sun came out the last few miles and it wasn't snowing so bad.  Glad I kept the motivation and got it done.   AP: 8:49

Now I just have to fill in more of the empty spots on my running calander...

Met up with a group at Canyon View Park, ended up just being me and  another who work for the same company running our loop.  Did the double bountiful trail, started on the north side on the pipeline trail until Bridal Veil then switched to the other side and ran the trails back to the indian something or other trail head, then back on the river trail to the vehicles.  Slower than I wanted but I did not know the route and it was nice to get time on the legs.  In town visiting, and taking the kids to the BYU scrimage.

Before work run up Monroe Canyon this morning, 3 up 3 down.  Stayed on the road, didn't hit the trails.  Ran with the light until I got to the top then it was light enough not to use it.  Kept a moderate pace on the way down, hopefully without overdoing it, felt in the 10K/Half effort range.  6:12,6:26:6:28 on the way down.  Tried to focus on breathing and remaning relaxed.

Had both sets of running clothes set out last night. Woke up to three inches of snow and still coming down, so I scrubbed the trail run and did my first treadmill run in a long time. I believe I have been needing to work on my flat running, downhill and uphill from the trails feel ok.  Warmed up one mile then kept upping the speed every mile .2.  Ended the last mile at 8.2 or about 7:19 pace.  It felt hard today and I was planning on cooling down for another two miles but was feeling a bit "woozy" and couldn't stand to be in there on the treadmill any longer.  It was hot in there with no fans and I worked up a good sweat.  Maybe I will take the kids on a run tonight to get the extra miles in.

Ran the red rock course again this morning. I like the loop, pushed the pace this morning, but not into race mode, just out of the comfortable box. Got 9.58 miles on the GPS, this morning.  Miles for my future reference :7:51,7:53,7:41,7:41,7:38,7:46,7:44,8:48 climb to water towers, 8:04,last .58 7:34  AP 7:53 total time 1:15:28

Since I like round numbers finished up until I hit 10 as a cool down.  Love running on the trails when the sun is out in the morning.

Tuesday six up Monroe Canyon, beautiful morning with Laci the dog. Once again ran up to the turn off to Monrovian park 3 miles, stretched then ran a tempo run/speed work back down.  5:57,6:14,6:06 total 18:17 AP 6:06.

It hurt like it should have, trying to get more comfortable at faster paces, trying to control my form and breathing.  Fun running down through the cliffs along the stream, nobody else around but deer and rabbits.

Ran the dirt road/pavement loop south of town today. My left hip area has been bothering me after my speed workouts the past several weeks. I usually feels better in a day or two and I have been using the roller on it. Wanted to keep it easy today to not aggravate whatever it is but still get a workout.  I have also been having a sore throat at night the past few days so I slept in longer than usual this morning.  AP 8:05 averaged around 8:20 on the dirt road and 7:45 on the road.

If I am feeling good tomorrow I will hit the trails in the morning... going camping with the scouts tomorrow night so I will not have much time for a workout this afternoon.

Went up Monroe Mountain this morning.  Attempted to run up as far as a could, gave up about 3 miles in and enjoyed power hiking/jogging the rest of the way up.  In the pines there was snow on the trail which was quite icy in spots making for some slow going up and down.  I love the smell of pine trees and fresh mountain air.  I wanted to keep going and going once I got up near the top however I only had water on this run and was feeling low on fuel so turned around after 5.4 miles.  Just cruised on the way down, steady yet in control.  Me and the dog will both sleep well tonight.

Hit the red hills this morning. I was planning on doing the full 10 with a tempo in between but my hip was acting up and my chest from a four wheeler incident last weekend so I took it easy and ran recovery pace and hopefully save it for another day. Hit he Flying J road and cut it short not to aggravate anything. AP 8:43

Day off for spring break, did a new loop from my house this morning.  Beautiful loop on pavement around the green fields some rolling hills in the run to keep it interesting.  I have been noticing this loop for a while and did not know how far it was, I was guessing farther but I was ok with it this morning.  I was hoping to do some progressive miles if everything felt ok.  AP 7:29 - 7:31,7:42,7:52,7:43,7:44,7:24,7:16,7:10, 6:53

Felt pretty good, now how to taper for next week if every week for the past year has basically been a taper week...

5 miles down the dirt road south of town.  No GPS, kept the pace right around 8 min.  Still trying to heal up my chest and lungs.

Decided to do 5 miles in the red hills this morning.  Did the first 2.5 of the race on Sat. then went back on the same way.  Tried to take it somewhat easy to save the legs but ran some spurts faster to test the lungs out.  It feels they are clearing up, probably had a bit of a cold over the weekend along with my rib/chest pain.  Should be ready to give it a go this weekend.  Ap 7:58

First trail race this moring, small local race in Richfield, Utah.  I was hoping for a better time, but it is what it is...  It was raining the whole time with a headwind for much of the race.  The clay on the course got pretty slippery the last couple miles.  It kept sticking to my shoes and made it hard to go up hill and downhill without doing serious damage.  Started strong and ran with the eventual winner for the first couple miles, could tell it was going to be a long day after about the first mile.  He made a move about 2.5 miles in and I just let him go.  I have ran this course in training runs faster than the race today, and it was hard mentally to stick with it all my myself.  I tried to guess the course in training but it had a lot more uphill and cut offs from the main trail that I didn't expect.  Miles were as follows for my records:  6:59,8:06,7:41,7:11,7:34,7:50,8:04,7:50,10:17,9:16,last .33 7:33

Well got to start somewhere, at least I won a $75 dollar gift certificate for taking second, does that mean I'm pro...ha ha.  Time to keep training and plan for what's next.. whatever that is...hmmm

I have been having a muscle pain in my left hamstring following the race so I have been taking it easy the last few days.  It was feeling a lot better coming up and down the stairs last night so I decided to hit the hills this morning.  Didn't want to aggravate it with a run so I went hiking up the side of the mountain this morning.  Had a great time, saw lots of deer and some chukars.  Ran where I could but I was following game trails most of the time with lots of cactus and loose rocks.

Glorious hike/run this morning up the canyon. Took the pup and hit the first left hand fork trail, power hiked/ran up the trail, hit the turn off onto the Shingle Fork Trail and headed up it for a mile or so.  Hit a little over two miles and I was out of time.  Ran back to the car, leg is starting to feel better.  I could tell on some if the downhill stretches if I sped up it would start to twinge so I just ran easy.  I should be good to go by this afternoon.  We are headed up to Utah County again this weekend so I will be looking for some group runs in them thar hills.

Day off, must be enjoying this running thing, woke up without the alarm at 5:20 and hit the trails leading up into poverty flats.  Quick 2.5 miles out and back, lots of rabbits for the dog to chase on the run this morning.

Hit timp with Ben Light, met at the parking lot at Battle Creek.  We went up battle creek and attempted to summit Baldy, but hit too much snow, so we turned around and ran down Grove Creek and then back to the parking lot.  Legs were pretty heavy on the way up, started to feel better at the top (imagine that)  Got to decide on what to do next....

Ran up the canyon to Monrovian Park with the dog. Good effort without overdoing anything. I was thinking about running our work 5k in Gunnison, but with how my legs felt this morning I probably would have pulled something with the effort.  AP 8:24, 1308 ft elevation gain during the first 3 miles

Easy cheesy recovery run around the hood, love running around the farm fields exploring different roads close to home. No rain this morning, I was glad, had the treadmill clothes sitting next to my outside gear, looked outside and away I went...AP 8:36

Did the "Richard" loop from the house this morning. Wanted to hit the trails this morning, but it rained all day yesterday and last night and I'm sure the trail I was wanting to hit was a mess, so I did a semi-tempo run. Felt pretty good, had to fight the negative thoughts and I believe I need to train my mind to run fast again.  Felt pretty good, ended up with a negative split,  the loop is fairly flat with some rollers in there, only 138ft of elevation gain.  AP 7:17

Yep, no runs last week, my wife went to visit family for the week so I was left with the boys, we had fun hiking, fishing, and other adventures but no runs for me.  Don't know how the single parents do it.

Tried a new trail this morning, finally some single trail again.  Went up the second left had fork trail.  Enjoyed my time going up, 1981 feet of elevation in the first 2.25 miles.  Saw elk and deer and spent more time checking out the views then hitting it very hard.  

I really need to sign up for a race to keep my motiviation to train up...

I was planning on hitting some new trails this morning in the hills, quads were sore, and felt a little tightness in my right achilles, so I decided to run flat and hit it tomorrow.  Did the country loop south of town, half on dirt roads.  Good effort this morning, I am glad I decided to run it.  AP 7:33 elevation gain 95ft.

Beautiful run this morning, tried a new trail, started in Richfield and went up the dirt trail/road by the water towers, 096 trail. Fairly runable at least I didn't have to walk any. Felt bad scared two ladies early in the morning enjoying their walk up the canyon. I gave them a warning but they still screamed and jumped. Actually had me laughing most of the run.  Solid effort, 9:45 pace with 1,827 ft. of elevation gain, had fun flying down the mountain the last bit keeping the pace in the 5's.  

It feels like my legs are coming back...

Went from the casa up to the hills, tried to find a strava track up there but took a wrong turn, ended up bushwacking up the hill, kind of fun, climbing and exploring around the rocks, saw the correct route at the top.  I will have to hit the right trail another day.  Good time shaking the legs out and exploring... elevation gain 769 ft

First 20 miler since the Utah Valley Marathon last June.  Hit the paved trail that heads up Marysville canyon past the Big Rock Candy Mountain.  Didn't know how the legs would respond but I guess all the trail running I've been doing helped, 691 ft of elevation mostly in the first 10 miles, as you climb up the canyon.  AP 8:10

I was worried about 11-12 miles in how my legs would be feeling, but hit a second wind the last few miles and got some quicker miles in at the end once I knew I wouldn't be causing any harm.  Nice trail, reminds me of the Provo river trail...

Trail run up the Second Left Hand Fork Trail, was feeling really good until about the last mile and a half when I stumbled and pulled my back.  It has been sore for the past week, started when I was digging worms for the kids to go fishing.  I was feeling fairly good on the long run Saturday and most of the run this morning until the stumble.  Hobbled back to the car and hopefully I can get it feeling better soon.  Loved the run until then, the trail is a bit overgrown and I have several cuts and scratches on the legs from the bushes and branches which reached out and grabbed me... elevation gain 2,622 ft

Hit the Red Rock trail this morning. Legs were tired this morning so I kept it more of a recovery pace/effort.  AP 8:59 elevation gain 852 ft.  Back is still tight but doable.  Now I am just sitting at my desk starving...

Country Loop with the dog. Pretty good run based on how my legs were feeling and no fuel only water and a banana for breakfast. Half dirt roads, AP 7:20 First time in a long time I'm back in the 150s, well 159.8 according to the scale this morning after the run. Just need to stay consistent and eat healthy.  

Ran from the house up past Mystic Hot Springs. Hit a wash up a side canyon and followed it up a ways. Got to where the trail ended and could not go any further due to cliffs. Had fun scrambling around and cruising back down the soft dirt in the twisty wash on the way back home.

Richard Loop in Reverse, felt ok during the run some tight spots. Good music and nice weather made it nice. AP 7:45

Visiting the family in Utah County again.  Went for my longest run yet, solo.  Started at Canyon Glen park and ran up the trails to Pipeline out to Bridal Veils then crossed over to the Bonneville trail on the south side of the canyon.  Then looped around on the trails back to the start.  It is about 11 miles per loop.  Did the first loop then filled back up at the car then headed back out.  On the second loop I ran on the provo river trail from Bridal Veils to Vivian where the finish line of the Squaw Peak 50 is to add the extra miles.  Then back on the trails to finish out the run.  Never pushed the pace too much, not too much elevation gain on the loop (2608 ft. elevation gain) and a good one to test out the legs.  Legs felt suprising good at the end, and jumped in the cold pool when I was done, it was heaven.  AP 9:53

Ran the Red Rock trail this morning with the last mile and a half heading up the canyon. I didn't run yesterday just rode the bike to the park and played with the family last night. Legs don't feel sore at all from the long run last Saturday, good news, just wanting to play it safe. Had a good run this morning, nice sunrise, good tunes, all was good in the universe...

AP 8:34 

Trail climb up the second left hand fork trail. Hit the trail at 0530, went up for an hour then turned around and came down the same way. Not the most runnable trail. Loose rocks, overgrown, steep, but a good work out kept my heart rate up and my legs burning so it was good. Always good to get up in the mountains before work.

My right achilles was a bit tight last night/yesterday so I ran relatively flat today. Did the richard loop with a block added at the end to make it an even 9. Kept a base pace most of the way, last couple miles were in the 7:20s wanted to cheat and cut it short half way through but I was glad I finished what I set out to do.  AP 7:50

Run up the Monroe Canyon road up to Monrovian followed the trails along the creek until it was washed out. I could tell heading down the mountain I have about zero speed anymore. It wasn't the purpose of this run, but I can tell I need to work on it. Good morning, dog enjoyed it, and so did I.

Great run this morning, hit the Red Rock trail course minus the loops, added a bit on the end to make it an even 10 for the day. Averaged under 8 for the course,7:58 garmin 7:48 phone

Legs are feeling good, thinking on running to the hot pots tomorrow morning for a recovery run...

Woke up pretty sore and creaky, like an old man, so I decided to take a recovery run up to the hot pots. The pots are about a mile and a half from the house, enjoyed a relaxing soak in the natural pools and let the healing waters do their magic, then floated on home. It was nice overlooking the green fields, felt much better afterwards.

Richard loop, good run, AP 7:08

Ran up the Thompson Basin Dirt Road to the towers then hit the single track heading up the mountain.  3,589 of elevation gain, AP 13:00, ran solo, legs will be feeling this one for a while.  I was hoping to see more deer and elk up there, I will have to drive to the single track and start from there, thank goodness for gps as I got off the trail a couple times and had to check my track up to get me back on track.  Really pretty country, legs felt like they ran 20 plus miles, at least I got 3 hours on the legs.

Was running short on time this morning so only went five. I had to open the office and get the kids up and to football camp this morning. I actually talked my wife into riding her mountain bike with me while I ran on the country dirt road this morning. I was nice and I kept the pace pretty easy, my legs took a hammering from last Saturday's climb but seem to be recovering well.

My weight has been high and I can't seem to get it to budge, eating like crap mostly. I decided to fast yesterday to cleanse the body. Hopefully it will give my body a jump start and I can watch what I eat better be healthy.

Ran up into the red rocks along the conservation corps dirt road. Enjoyed the views and the burning in the legs and lungs as I ran. Had fun cruising back down the trail on the way back down.  Once again I scared the two older ladies taking thier morning walk, I tried to give them more warning I was coming up behind them, but she still jumped three feet in the air... good thing she does not carry mace or know karate.  She laughed and said she "scared easily"  I was chuckling to myself about it for much of the run.  Legs are feeling pretty good, I think my lone peaks are starting to wear out, after 7 months of pounding I am beginning to feel more rocks on the heels.  

Looped around town, mostly recovery with a bit of a pick up at the end. Some trails, some road, enjoyed it...AP 8:06

Ran up Poverty Flats this morning, uphill into the headwind the first six miles, felt lovely coming back down, averaged under 7 pace for the last 6 miles or so. 1,145 ft elevation gain. AP 8:34 Going backpacking this weekend so just trying to get some miles in before then.  I think I wore my poor dog out this morning.  

Wow, first run this week.  Wife took the kids to visit her mom and I figured I would get some crazy miles this week, uh, not so.  Don't know if I am not sleeping well, lost some motivation, or got a little sick on Sunday, or a combination.  Oh well, I am trying to adjust my schedule to be able to run Timp tomorrow night with the Wranglers.  Really want to be able to go.  I think my lone peaks have officially been retired after this morning.  I have been running in them since Dec. and it's time to switch out with my other pair I bought at the same time.

Creaky, easyish run this morning, up to the hot pots then followed the trails in the foothills to the mouth of the canyon then back.  

Night run up Timp. with the Wasatch Mountain Wranglers, won some altra compression socks at the giveaway so I was pretty stoked.  Kept a steady pace to the top with Bill Hiatt.  Had a wrong turn to Scout Falls, but caught it in time.  Saw we hit the summit in 2:10, had some sketchy snow crossings, but not too bad.  Ben Light had bacon at the top which was great.  Stomach revolted at the top between goos, panda express, and bacon made for some interesting running off the saddle.  Kept a good pace heading back down, mostly tried to stay upright and not eat it, came close but stayed upright.  Round trip, moving 3:10:29  Loved it...

Got the week off, so I headed up the canyon this morning.  Drove up a ways then parked along side the dirt road heading up to the peak.  Ended up being a little over 7 miles to the peak from where I parked.  I was suprised I didn't see more animals just a couple does.  I bought a monocular to put in my running vest to look over the valleys and meadows, it is fun to spot animals on the run.  Legs felt OK a little heavy but I'll take it.

Met Laurel and Spencer at the hot springs this morning.  I took the long loop there and they took the direct route.  Ran pretty easy except for the segment up Monroe Canyon road then hit the trails until the hot springs.  Let the legs soak up the healing hot water for a while then ran home with the family.  Loved it this morning...

Solo trail adventure this morning.  Started up signal creek and made my way to Washburn Res. then another two miles to Mud lake.  3,859 ft of climbing, the trail was pretty rough on most parts so it was a lot of power hiking on the way up.  Some sections through the pines were fun.  Saw a rabbit, grouse, a huge snake, and a huge bull elk.  Lost the trail on the way back but used the map feature on my phone and got back on track.  Not anywhere to get speed pretty rocky on the way down.  Still 3.5 hours on my feet and got to explore some new country.

Country Loop AP 7:49, did not run the rest of the week, spent time camping with family at fish lake.

Looped around town this morning, up past Richards, cut down the dirt road, up the canyon road to the foothill trail, to the hot springs, down the hills to the casa. Felt pretty good, AP 8:25

got the itch to try a track workout, first in a looong time. Ran there from the house and did eight laps with jogging a lap in between to recover. Tried to keep these pushing it, but still in control.  did 5 at 87, 2 at 86, and the last one at 29 probably because of the drill team that I had to run around.  Then ran home, felt good to run faster and push the legs, didnt' want to do any damage so I ended at 8.

Been wanting to attempt to beat my 3 mile/5k time from high school for a while, of course in my old age I need to cheat and run down the canyon but it is still fun.  I wanted to run this yesterday but my alarm did not go off and I needed to travel to Provo, so I did not get it in.  Probably for the better as the legs felt fresh.  Ran slowly up the canyon 3.2 miles to loosen up the legs, stretched at the top then let it fly.  I ran with my garmin and my I-phone, the phone always is shorter than the garmin so I will go off the garmin.  First mile 5:32, felt good letting the legs open up, breathing felt fine, second mile 5:53, lost some focus here, and the dog stopped and ran away with her new boyfriend, third mile 5:44 pushing it here.  Time for 3 miles 17:09 time for 5K 17:46 AP 5:44,  The iphone said three miles in 16:54 with 17:30 for the 5k.

It hurt while running but recovered very quickly, had to go find the dog afterwards (she was in trouble...)  Felt really good to run fast even though it was downhill, my highschool 3 mile pr was 17:20 I always wanted to be in the 16s for three, might have to cheat again and fly down the mountain again to break that.  I hope between flat track workouts, and speed work downhill, mixed with hilly trail running I can put up a good result if I sign up for something this year.  

Been wanting to run on the Sierra Vista Road for a while now, from the house, out towards Joseph, along the path until I hit 7.5 then back home the same way.  Pretty route, deer in the fields and little to no traffic.  Somewhat tired legs so it was good to push them some.  Kept the pace pretty level a little over 8 min pace until the last 4 which were in the 7:30s to get it over with.  AP right around 8 min. flat.  Been keeping the vert to a minimum this week to rest the legs.  Might do the local race for the 24th I will have to think about how to train next week.

Easy recovery run in the foothills of Monroe, solo, AP right around 9

Another track workout this morning. I figure if my new house is going to be about 100 yards from the track I better get used to it. My wife met me there with our dog. Ran there from the house to warm up, kept the workout pretty much the same as last week, 8 laps with a recovery lap in between each. All the laps were within a second of each other pretty much, 2 at 88, 4 at 87, and 2 at 86.  Trying to learn to control my breathing at a faster pace.  Started feeling more comfortable towards the end.  Planning on entering our town's pioneer race this Thursday, either the 5k or the 5 mile.  I am leaning towards the 5 mile race now, there is also a kids 1 mile race.

Ran the local race in Monroe.  I haven't raced a shorter race in years, so I didn't really know what to expect.  Pretty disapointed in the way I raced or failed to race.  Don't know what has been going on but my last two races have been terrible.  I'm pretty sure I can run it tomorrow solo for a training run and do better.  Oh well, might just have to run slow trail races and enjoy it.  The kids ran the one mile race down main street, and I won 7 bucks for second in my age group so it almost covered the ten dollar entry fee.  First mile started out quick and I was holding back in about 15th until it calmed down and ended up in fourth at the mile 6:29, next miles were, 6:37, 6:52,6:50,6:55.  Ran with a high school kid the last mile or so.  Should have dropped the hammer a while before and dropped him but didn't and he out kicked me at the end.  Didn't even have the motivation to push it, got to figure out what is going on.  I'm sure it is 90% mental, or maybe that is where I am at physically now. 

Back to my love, hit the sawmill atv trail south of town solo with my puppy.  A little over 3400 ft of elevation on the way up.  It is about four miles until you hit the canyon road.  Ran up the canyon road for a while then felt a hunger pain and as I did not have any fuel decided to turn around in order to not bonk on the way down.  Good times, I have been wanting to run this trail ever since I saw it heading down the canyon.  Saw some chuckars and a snake but no deer or elk, the dog likes to scare most everythng away.  Good to clear my head and get out, mostly a power hike on the way up.

Drove up to the turn off to Monroe Peak then ran along the top until I hit Manning Meadows lake.  The way out the miles flew by, it was mostly rolling meadows with quite a few elk and deer running around.   I had never been to the lake but it was pretty and will have to go back with the family and some fishing poles.  I came down sick last Saturday night and just feeling ok enough to get a run in.  I actually had my running stuff layed out yesterday morning but turned the alarm off and went back to sleep.  Felt good to get up and get some miles in, nothing speedy or too steep, about 1500 ft of elevation gain will have to keep exploring "my" mountain

Ran up to the foothills this morning, ran along to the hot springs, to the pond, along the powerline trail then back home. Kept the pace comfortable, 9:30 AP but with the terrain and some bushwacking it was fine.  Legs felt pretty good, weight is down from being sick last week at 157 this morning after the run.  Been thinking about signing up for the Buffalo 50K, need something to inspire my runs.

Had a great run this morning on the Red Rock trail in Richfield. I always seem to have pretty good runs on this route. You can pretty much run the whole thing and it has enough elevation changes to keep it interesting. Ended up with an AP of 8:16 but with the terrain and climbs I was working.  Don't know why but I absolutely crave fattening food when I am done with this run.  

Ran from the house this morning out along to the end of Sierra Vista Road. Love running along this road, overlooks fields and the river.  Had two kids on four wheelers pass me on their way to move sprinklers, traffic I tell ya.  Some rolling hills in there but mostly flat, I kept the pace fairly easy, hit the last four miles in the 7:30s and ended up right at 8:00AP.  

I am going to try to run at least 10 miles a day this week, and see how the legs feel.  I have been itchin to get some more vert in so I will see if I can do it.

New route this morning, went to the dirt road heading south of town in the hills towards Poverty Flats. Not another soul around and enjoyed watching the sunrise and it made me appreciate my good health and dry trails. There was a bit of a chill in the air this morning and I have to enjoy the great weather while it lasts. Run felt pretty good, really enjoyed myself. Should be heading towards my highest mile week yet. Run was mostly rolling and not too many climbs and with the soft surface it was nice... AP 8:24

Headed to the foothills again, got to find a better route around pond as I keep getting stuck in a boulder field for about a quarter mile.  Legs were a bit heavy so I kept the pace fairly relaxed,  AP 9:16 with just over 1,000 feet of elevation gain.  

Heard a noise in the bushes about four miles in and look just in time to see a skunk butt with it's tail in the air.  Ran pretty fast for a little bit... no spray... thank goodness.

Life is busy now between getting up at 5, running, working 9-10 hours, then coaching tackle youth football after work until around 9 or so, checking on the progress of the house, eating, then sleep or whatever else... no time to cause mischief

Was planning on doing 20, but felt good so let it roll... all on the Red Rock Trail in Richfield by my lonesome.  Split it in half so I could refill my water at my truck, my pack will carry about 13 miles worth of supplies and there is no water on the way.  Nice route with some climbs but I was able to run it all.  Tried to figure out a sustainable effort for a 50K.  Little bit late starting and hit the trail about 6:30 this morning, only bad part is there is no shade on the run and it was getting hot in the sun.  Negative split the second half then did a .6 more to make it an even 28.  Longest run yet on my highest mileage week ever.  Praying to be able to take a nap tomorrow...AP 9:05

Not much actually running lately but I have been spending every spare moment in the mountains bowhunting/backpacking. Lots of time on the legs during the past couple weeks, been itching to get out and "run" but still trying to fill the freezer and have until Friday to get it done. It's been good for my soul to get off work and back in the high country and have learned some cool spots on the mountain.

Ran with the dog up to the hot pots then followed the dirt trail along the foothills until I hit three miles then turned around. Could tell I lost a lot of speed and will probably hit the roads this weekend to get some turnover.  I tried to give about a 8 min effort the last mile or so and I was running much slower.  Well I might have to wait after tomorrow morning to hit the roads as I plan on hitting the mountain before work tomorrow morning.  AP 9:27 with around 600 ft of elevation gain.

Another day hiking in the mountains, had a good time, about 1000' feet elevation gain and loss.

Another day hiking in the mountains, had a good time, about 1000' feet elevation gain and loss. Had a few big bull elk bugling all around me. Love this time of year in the mountains.

Stuck on the road shoes and went with Laci for a run. Felt pretty good considering AP 7:37. I signed up for the Buffalo 50K next month so I have to get to work.

Nice run with the dog up Monroe Canyon. Nice and easy the 3 miles up, then relaxed flow on the way down. Didn't want to kill the legs but still get some turnover, averaged right around 7 minute pace on the way down. Trying to build back up for the 50 k in a couple weeks without causing any injuries.

Went on a nice morning run with the dog. Headed to the dirt roads past the Tufts heading out towards poverty flats. Started out just with the light of the moon until the sun starting rising over the mountains. Very peaceful, just rolled along this morning without pushing the pace too much.  AP 8:18  Legs were a bit sore this morning, thats what I get for being a slacker the last couple weeks.  Will go for a 10 miler tomorrow on the trails, take it easier on Friday and hopefully get a long run in on Saturday,  Oh and we are moving this week, coaching football, working, ect... long days

Drove to the Red Rock Trail in Richfield this morning.  I could tell I did not eat well last night or this morning as I was feeling low on fuel.  Only water during the run and now I'm sitting at work starving.  Legs felt sore before the run but felt ok during.  Just had my music playing as I didn't have to worry about cars or rattlesnakes on this run and cruised along.  AP 8:33 with about 800 ft of elevation gain.  

Ran from the "new" house this morning. Went out towards poverty flats until I hit the road heading out there. Some stomach issued along the way, kept the pace moderate AP 8:13, spent all last weekend moving so no long run but I was still working hard.

Had training in Draper so I went to Corner Canyon after work around 5, it was pretty hot but I loved to hit the old familiar trails, I have to admit it was nice to be on some groomed trails again.  Tried to push on the way up and felt ok, pretty solid run for me AP 9:24 

Corner Canyon again, hit the trail in the dark and off I went.  Started more conservative during the first part until Clarks trail where I pushed on the up hill, again took it easy until going down ghost and back to the car.  Had a blast flying around the trails, made for a long day afterwards sitting in training class but so worth it. 

Got to get more consistency in my training. Woke up Friday exhausted and went back to sleep, Saturday I woke up early for the youth waterfowl hunt the was putting up blinds all afternoon and going to Spencer's football game. Hope to get some good ones in this week. Ran from the house this morning towards poverty. Slight incline on the way out averaged around 8:30, averaged around 7:40s on the way back, AP 8:02

Nice and dark on the way out with a million worms on the road from the heavy rains last night.

Ran from the water towers up the conservation corps trail, forgot my headlamp so ran in the dark for the first couple miles. Nice climb on the way up, just cruised on the way back to the truck. Only water on this run and could have used some fuel in there, but not too bad. AP 10:05 with 1868 ft of climbing

Started in the middle of the Red Hills Run and ran towards the water towers. I wanted to run hills and it has a fair amount of up and down. Kept a steady pace, but did not push until the last two miles.  Finished strong and felt great.  Did a double with an extra mile further out on the last time out to end around 10 miles.  My first 50 K is in 2.5 weeks and I hope my training will be enough.  I know I have not had enough long runs due to time, but doing what I can without trying to injure myself and most importantly having a lot of fun in the process.

Had a good workout this morning, ran from the new house up to the mouth of the canyon then along the foothill trails until the hot springs then back the same way to the house. 794 ft of climbing, AP 8:35 finished the last two mile in 7:15 and 7:00 and still felt fairly relaxed. It did take a couple miles to warm up my legs from all the hills this week.  Loving this running weather...

Went with the pup to the dirt road from the bishops fields towards poverty flats. No moon made for dark running this morning under a canopy of stars. Took it fairly relaxed on the way out and had a solid effort without killing myself on the way back. AP for the run 8:10 just some rolling hills along the way to keep it interesting.  I was planning on doing a double this afternoon as tomorrow morning will be busy traveling for an early football game.  Need to get a long run is sometime, will have to trick the legs with a double...

PM: went back out this afternoon, pretty windy and had some hard miles into the wind but also some tailwind.  Came home early from work and took a nap which was delightful, fairly hot for the run and I forgot to refill my water from this morning in my pack.  Legs responded well, even though I could tell they were getting tired.  Average pace for the run 7:46, headed on the Sierra Vista road

Ran the dirt road portion of the country loop. Rained heavy last night and continued to have a light rain during the run. Put a long sleeve shirt and jacket on, sad to have it getting cold already. Took a few miles to warm up so I just took it pretty easy this morning.  AP 8:31

Ran from the house to the trails that lead to the hot springs. Ran to the springs then explored around above them, then down to the trail along the power lines. I will have to explore that option again and see how far I can get on it. Legs felt good today AP 9:32

Yee haw had a grand time slip sliddin around in the mud this morning. The rain was dying down as I arrived at the trail. It was a little hairy running in the slippery mud in the dark but took it easy so as not to injure anything. Ran to the gun range then up the canyon about a mile then back along the red rock trail to the car. The portion along I-70 was really slippery but I stayed upright. Only did about 8 to save my legs for next week. AP 9:22

Tempo on the "new" Richard loop, had to adjust it from the new house. Almost exactly 9 miles. Tried to engage the lungs a bit today as I feel they have not been pushed. AP was 7:16 but had some good closing miles with the last four at 7:05, 7:10, 6:43, and 6:30.  Probably the last longer tempo before the race next week.

It was cold this morning, frost on the ground and my little fingers were freezing.  Might have to start wearing gloves in the monring.

Took an easy run up to the hot springs above town, soaked in the "healing waters" under the stars, until the dawn started breaking over the mountains, then back to the house. What a great way to start the day. We are also closing on the new house today, so things are looking up. Just wanted a day to let the legs heal and get rid of any little issues. AP 9:15

Ran on the dirt road heading towards Poverty, maybe I should come up with a name for the road. Been having some slight pains in my knees and wanted to check out the legs without much vert. Legs felt good and it was a nice morning run. AP 8:19 countdown until the 50K this Saturday begins...

Easy road run from the house to the road which leads up the canyon. Just took it base pace today no pushing, trying to get a taper for the legs this Saturday. AP 8:06

Ran my first 50K this weekend, spent the night in a campground on the island, made a bed in the back of the van and actually got some good sleep, nice and quiet. 

Hit the potty enough times to not have any issues during the race, which was one of my worries.  Not knowing what to expect I thought I started out pretty conservative.  I wanted to keep it pretty easy until about the half way point.  Still couldn't resist and cruised down the hills when the course allowed, but still felt easy and comfortable.  Kept leap frogging some with Davy Crocket so once we started climbing up the switchbacks I figured I would use his experience and knowlege and just run with him up the hills, I believe I was in tenth place here and making ground on some of the folks up ahead.  After a bit of climbing the group ahead of us stopped and we could tell something was wrong, we had gone off course.  I guess second place through me all took the wrong route.  I thought I would not go wrong following in the footsteps of the master, but oh well. 

We back tracked to the right turn, no marking there that we could see, and off I went.  I have to admit it was frustrating seeing the long line of runners that I was ahead of way out in the distance in the next valley.  I guess the race was on now, in comparing garmins I figured I added about 1.3 ish miles.  Kept working my way up and not trying to get worried about it, not like I was going to win anyway.  About mile 20/21 started getting cramps in the bottom of my right foot, couldn't get any speed going, and began to feel my lack of long runs.  I should have grabbed my salt tabs out of my drop bag and drank a lot more fluids.  The last couple miles were long, and hard, couldn't get into a roll and had runners coming up on me from behind but anytime I tried to push the pace at all my legs would start to cramp up, like stop in your tracks cramp, mostly my hamstrings.  Tried to keep shuffeling the best I could and also ran out of fluids the last 2 miles, should have filled up my bladder also at the last aid station.  Got a bit of a second wind on the last down hill to the finish and felt great to cross the finish line.  I'm glad I did not attempt a 50 miler as I would have been in real trouble.

Miles were as follows for my future reference:8:57,10:30,9:06,8:00,8:00,10:44,7:12,11:03,12:28,9:43,9:20,10:10,9:58,11:57,18:23,11:20,8:13,8:11,8:24,9:019:57,10:23,10:09,10:44,13:47,10:28,11:13,10:23,10:36,13:21,8:59

Lessons learned, more long runs (only had 3 runs of 20 miles or more the past year or more), more hills, fluids, take it easier at the beginning, unless training dictates otherwise.

A miracle happened and I got up and ran this morning. Drove to the foothills and ran up to the hot springs then followed the dirt road/trail that parallels the power lines. No crazy climbing just rolling hills just what I needed.  Tried out my new Altra Lone Peak 2s.  Felt great, more cushion, but responsive enough.  I bought two pairs on black friday so I better like them...  

Felt really good to get back running, just took it easy and let my legs and lungs adjust to the work.  Shouldn't be too hard to get it back and go from there.  I do need a new headlamp, the one I bought sucks and I stole my son's flashlight to compesate for it.  I have had some hikes and such as I have been focusing on duck hunting with my puppy for the last little bit.  Got to sign up for a spring ultra to kick myself into gear.

Nice run on the dirt road heading towards Poverty Flats from the bishop's farm. Nice and dark this morning with a light rain/snow mix. Not enough to get wet just keep it interesting. I am kicking myself seriously for letting myself slip the last couple months. Planning on heading for Utah County for the holidays and want to get in on some fun trail runs but my fitness levels are questionable.  Felt ok today not really pushing the pace and getting some base miles in before I start mixing it up.  AP 8:35

Five miles before work on the Red rock trail. Fresh fallen snow covering the trail, about 3 inches of new snow. Just me and the rabbit tracks in the snow this morning. I made a commitment to myself this morning to run 40 days straight(minus Sunday's) Took it easy this morning AP 10:32.  Hose froze over so I need to find a way to keep it from freezing.  Getting excited for some winter runs.... now I have to find a spring race to keep myself motivated.

Day 2: Woke up to a snow storm, only a couple inches of snow covering the roads, didn't want to stray too far from home so ran laps around the subdivision. The snow was pretty blinding running into the wind averaged 9:02 per mile. I felt bad for leaving the pup behind yesterday so I let her come and play with me this morning.  The blowing snow pretty much covered my footprints after each lap.  Weight last night 169... time to get to work

Day #3 Drove to the rodeo grounds and did the country road minus the loop, packed snow over dirt road. It was COLD this morning, after I was done it read -1 with a windchill of -21.  I was glad it wasn't snowing.  I could tell it was cold the first mile as my teeth and nose were freezing and was uncomfortable until I warmed up.  Still building base mile and not pushing it at all.  AP 8:43