Dare to be great!

Day:4 Have the day off so I waited until it was light outside to go run.  Started at the rodeo grounds and worked my way up to the mouth of the canyon then along the foothills then up and around and ended up back at the mouth of the canyon.  Slow going as it was mostly bushwacking on rocks covered with light snow which made it slippery.  Saw a ton of deer on the way down so I made my way over by them then had to make my way back down crossing the flats covered with rocks.  Great adventure to start the new year! 914 ft elevation gain

Day 5: Red Rock trail, packed snow started in the dark, again very cold temps below zero. Felt pretty good don't think I lost too much from my laziness the last few months, who know what I could have gained though. Oh well, looking forward to the new year, looking at possible signing up for the Buffalo 50K on Antelope Island this spring.

Nice run this morning in the sunshine.  Ran from the house up past Mystic hot springs then on the trails up the mystic canyon.  Turned around after a mile or so up the canyon then ran along the foothills on the trails to get some more mileage in then ran back home.  Good run, mostly packed snow... Hopefully I can gradually build my mileage back up and start training again.  AP 9:47 with 650ft of elevation gain

Day 7: Road miles, mostly flat, up the Sierra Vista Rd. Felt pretty good, big moon to run by, AP 7:57, small progression run the last few miles.

Day 8: Was just planning on doing around 8, but I was feeling pretty good so I did my normal 10 on this route.  Fairly good climb up the road, just tried to keep moving and not resort to power hiking on the way up.  Nice and big moon out and I just turned my headlamp off and ran by the light of the moon.  Snow was packed by fourwheelers and snowmobilles and was nice after about the first mile.  Some icy spots the first mile or so but not too bad.  1,861' of climbing, AP 10:38, had some faster miles coming down but just tried to stay in control and enjoy the morining...

Day 9:Easy recovery run on the roads from my house. Kept the pace nice and easy and enjoyed sleeping in an extra hour. AP 8:48

Went exploring around new trails off the Thompson Basin Road this morning. Was planning on doing 10 but felt pretty empty and lacking fuel the last bit. Only had water so I cut it shorter, but still a good workout. Hopefully I didn't do too much damage. The trails were overgrown 4-wheeler trails through the cedars, sagebrush, and cactus.  Wasn't the fastest terrain but I liked seeing the new country.  About 1600' of climbing...

Quick and short around the neighborhood this morning. I think I need to be more careful building up my mileage, could feel some twinges after yesterday's run and I need to ease into my long trial runs. Felt decent this morning so I think I am good to go just need to be wise and not overdo it. AP 7:43

Day 12: We have family in town this weekend.  Went out with my brother-in-law looking at deer this mornng and hiking around.  I snuck in a short run this afternoon.  I was hoping to find the shortcut over the hills from Joseph to Poverty but the trail I noticed on Google Earth had a no tresspassing sign.  I will try and speak to the landowners and get permission to get on it as it would be a great loop if I can get it to all connect.  Slight progression run mostly because I needed to get back 7:51 AP

Day 13: Country Loop with the dog. Took a few miles to get warmed up this morning. First half on dirt roads the last couple miles on pavement. Last couple miles I picked it up some to get the lungs working. AP 7:57

Day 14: Was hoping for snow packed trails this morning. Woke up to rain and the Red Rock trail in Richfield was a muddy mess this morning. There were times where it was ok running then you would hit a patch of slop and go ice skating. I was hoping for 10 miles but turned around after about a half mile of slop and I knew the trail was not going to get any better. I had to laugh at myself at times... oh well I guess I worked on my stabilizer muscles and didn't get hurt so it was successfull.

Day 15: Ran from my house up to the trails leading to the hot pots, ran to the hot springs, then north along the powerline trail. Legs actually felt ok today. I could tell they were a little sore but in a good way. Got to build my muscles in my legs up. I've also been doing pushups and core exercises every night as I have been getting soft up top.  Got to stay on top of it now that I am old.

Day 16: Went out a little latter this morning so I could run at least half of the run in the light. All dirt today, started out on the Thompson Basin road then side tracked around the trails until I linked back in. Kept heading up until I hit 4 miles then turned around and went back the whole way on the Thompson Basin. It was snow covered up high and got slick at times so not the fastest run up top but I managed to run the whole time 1652' of climbing the first couple miles..  I was able to open it up on the lower portion on the way down and get some turnover going.  Last 1.3 miles were about 6:25 pace, felt good to run faster.

I've been eyeing a loop on google earth above the hot pots.  Gave it a go this morning.  Really nice trail until the last bit coming down, I will have to scout out a better way down as it got a little sketchy coming down through a slot canyon.  Nice morning to get out there, saw around 80-100 elk in the cedars and no human footprints in sight.  About 1,500' or elevation gain.  Just took my time and enjoyed the morning and trying to find my way around.  I will be back up there for sure.  

Wanted to get a long run in this morning. Headed to the paved bike path that winds through the valley.  Started in Central and headed towards Joseph. Not sure where my fitness was as I have not had any long runs in a long while.  Some good hills in the middle of the run but not too bad for the most part.  Last four miles were 7:42,7:42, 7:34, 7:24, just to get my average below 8 min miles AP 7:58.  It was good to see where I am this time of year... had fun running this week.

We went as a family to Zion's this morning for a quick day trip.  Hiked to the emerald pools upper, middle, and lower pools then to the grotto then back, for four miles.  Then did the riverwalk trail to where the narrows starts for 4.5 miles, then the weeping rock trail for another half mile.  Kids all did great and wanted to "trail run" most of it.  Great day to be out enjoying the free entrance into the park for MLK day. 

Day 26: Ran from my house up Monroe Canyon until I hit 4 miles then came back home. Took it easy on the way up, and controlled but solid effort on the way back. Last 3 miles 7:20, 7:07, 7:04. I wanted to get a push in without a full on workout yet.  Don't think my joints can handle a workout just yet.  Maybe in a week or two.  Trying to build back up without any injuries.  

Ran the Red Rock trail in Richfield this morning before work. Thankfully it was dry this morning. Tried to not push the pace and keep the effort feeling like a base run. AP 9:24, about 850' of climbing, first half in the dark

Headed to the big city for work this morning. Wanted to hit up Lake Mountain but woke up with a cold, and didn't want to hit it alone. Decided to run up View Benchmark but could not remember where the trailhead was. So... I tried another trailhead but the trail was pure ice and after 50 yds pulled the plug and headed to my old standby Corner Canyon. Started at the equestrian park and headed up.  It was pretty clear until Ghost Falls up to the fire road where it was icy and slow going.  Hit the fire road then went until I hit 4 miles then turned around.  Took a longer route on the way down, and enjoyed the groomed trails which I don't get too much of down here, and got into a nice groove.  Good run, I was starving after I got done and got some Hawaiin food  before heading home.  Luckily I did not fall asleep on the way back as I was tired.

Day 29: Came down with a cold yesterday and it was alive and well this morning.  Didn't want to push it so I rested this morning.  Ran a half mile on the treadmill at work to keep the streak alive, hope I can kick it soon.  Sore throat, congestion, and a cough good times...

Cut my long run in half and opted for the trails instead.  Ran with my dog along the foothills to the canyon above the hot springs headed up five miles then came back the same way.  Nice morning for a run, some congestion still from my cold, but the run helped to break it up.  Got done just in time to make it to my son's basketball games...about 1,600' of elevation gain the first five miles

Day: 32 Went from the house this morning and did the country loop in reverse. I can still feel some congestion in my lungs from my cold. Did not feel as comfortable as it should have. I was planning on 10, but close enough. Good run and started to loosen up the last few miles. AP 7:51

Day 33: Decided to do a bit of a workout this morning. Started on the road that leads up the canyon, easy run up, there is about 240' of elevation gain in the mile. First split down 6:19, second 6:17, and third 6:11. It definitely got me out of a comfortable state but not out of control.  Just jogged back up each time to recover, felt good to get some turnover.  I could really tell my lungs are not back from by cold yet, but showing some promise for the year to come.  I signed up for the buffalo 50K last night, got to get to work now.

Day 34: I was planning on a base 10 miler this morning, woke up and could feel my feet/achilles hurting. They were sore at the start of yesterday's run. Decided to do a couple recovery miles around the house. Got to be smart, stretch more, warm up/cool down after workouts, and do recovery runs if I do workouts. My heels finally warmed up after about a mile and a half this morning.  I miss my recovery runs on the wood chips at Liberty Park.

Once again scrubbed any plans for a tempo run this morning. Still some pain in my left foot but not too bad. Didn't want to push it, so I kept it around my base building pace this morning. Did the new Richard Loop from my house. I don't think my feet like running on the pavement. AP 8:09

Hit the Red Rock trail before work this morning. Really good run, tried to hold back as I want to go on a long run tomorrow.  Legs felt good, slight pain in my left foot the last two mile so I took it easy.  Ran slow on the uphills and just went with the flow on the downhills.  AP 8:49 with the dark, rocks, and hills

Day 37:  I am visiting family in Utah County, wanted to get a long trail run in this morning.  Was invited to run on Antelope Island but did not have the time, with I could have made it.  Decided to go run my route in Provo Canyon, started at Canyon Glen then headed up on the trails until the pipeline trail until the end around Bridal Veil Falls.  Ran down the path until on the south side of the canyon until the BST links in and back up on the dirt/muck.  Trail was ok for a half mile or so then ice/snow/mud for the next few miles.  Super slow going and my shoes were covered with mud, stayed upright.  Came out around the indian springs trailhead.  I was hoping for 16-20 miles with the possibility of a double loop if I was feeling good.  I guess my legs are not ready for that as I was pretty beat when I got back, so called it a day with one loop.  I guess the snow and mud with yesterdays 10 mile trail run took more out of me than expected. 

Day 38: I was up late last night and needed the sleep... so I slept in this morning... Got home from work and ran a mile or so with my son Spencer and my wife around the neighborhood.  Need to get my kids more active, planning on an "unplugged" week next week. 

Day 39: Ran on the dirt from Bishop's to Poverty. Some mellow hills but not too bad. AP 8:24 I was hoping for fresher legs after taking it easy the last couple days.

Day 40!!! Conservation Corps trail, really good run this morning. Felt pretty strong with not a lot of niggles bothering me. Kept it consistent and easy on the way up, there is 1850'of climbing in the first few miles. Turned around at 10, glad it was cold last night as I could tell it would be a muddy mess up there in a few hours, had to watch the ruts in the trail. Felt good coming down so I decided to go for the course record on the last segment down.  Averaged 5:42 mile pace the last 1.2 miles and got the record.  It was fun flying down the trail helter skelter.  Now to continue the streak...

On the roads this morning, went from the house up to the Sierra Vista Road. I felt pretty stiff from the get go this morning so I didn't want to push it. Hoping to get a long run in this afternoon.  AP 8:11

PM: Went a mile with my son Spencer, he said he wants to run a mile every other day.  Then went out and did .9 with my wife.  Good to spend some time running with them.

Wanted an easy trail run this morning. Slept in an started running around 7:30. Headed off the trail through the sage and cactus until I hit the foothills. A bunch of deer were heading up the mountain. I ran around then up and got above them.  A few nice bucks were in the group including one with a missing back leg.  Headed on some ridgelines until I got back to the mouth of the canyon.  Then added some trail miles along the base of the mountain until I got back to my car.  Had fun this morning just taking it easy and enjoying the morning.  Hoping for a long run tomorrow morning.

Ran along the paved path from Joseph up the canyon to Big Rock Candy Mountain and back.  Averaged 8:25 going up the canyon with the headwind, averaged 7:39 for the last 10 miles.  Felt good the last few miles which is a very good sign.  Had a goo and some gatoraide the last ten, first time this year I have used anything but water during a run. 

Started the run this morning feeling very stiff so I took it very easy and just did a recovery run around the hood.  Hopefully I loosen up quickly..

Just getting in the miles this morning. Still felt like the legs weren't fully recovered. Just took it easy on the dirt roads heading towards Poverty Flats. Didn't push the pace but still got some decent mileage in hopefully burning off some fat. AP 8:40

Ran the Sierra Vista Road this morning, could tell it was colder this morning. Legs are starting to feel much better, tried to keep a good pace without overdoing anything to be able to possibly get one workout in tomorrow.  AP 7:58  I have been really tired in the afternoons lately, need to get more sleep or my work will suffer.  I pretty much just want to go home and take a nap after lunch.  My weight has been coming down, not as much as I wanted but slowly losing.  I hope to be in the 150's by my race next week, I was 161 after my run this morning.  

Good run this morning on the dirt road heading toward Poverty Flats. Wanted to get one good workout in this week and my legs were feeling decent. Took it easy on the first five miles as it climbs about 900 ft and was into a headwind. Had fun on the way back down as the grade allows you to get some good turnover without pounding you to death. averaged below 7 min. miles on the way back without going into the red.  And as an added bonus weighed in at 159.8 after the run.  I'm sure my dog ran three times as far as me chasing the rabbits through the sage.

Day 48: Lovely Friday morning, slept in a bit then did some exploring around Monroe Canyon. Went off trail just looking around on ridge lines seeing if I could find some deer antler sheds. No luck but saw some new country lots of deer and some elk.  Slow going although it was some good climbing and scrambling down in places.  Weaved my way back through the bottoms over the rocks and around the cactus.  I wanted to take it easy and rest the legs for a longer run tommorow morning.  Legs felt pretty good today.

Started the morning off with a long trial run on the Pavhant.  I was going to go 10 then refuel at the car and go on another trail for 10.  I was feeling good and thought I had enough fluids to keep going up the canyon so I did 17.4 for the first push.  Just wanted to keep exploring the trail.  Tried to find a sustainable pace for my 50K coming up.  Got back to my car and filled up on more fluids and did an extra four miles on another trail. 3,669' of elevation gain I was able to run every step of the way although it was not very fast at times.

Got home and T.J. my 8 year old was waiting at the door with his running shoes.  He said the other day I want to go on a long run like you, I guess he remembered, so went back out and did four extra miles with him.  He did great! 

Hike about with family and neighbor kids looking for some indian ruins by town.  We didn't find the ruins but had a great time and found some deer sheds.  Finished with a nice soak in the hot springs.

My lower back was a bit tight, most likely my posture was wacky on the climbs on Saturday. Decided to just take it easy and do some flatter dirt roads at an easy pace. Legs are feeling pretty good considering.

Fun little run this morning.  Started on the dirt road from the rodeo grounds, headed up to the foothills then looped back around off trail through the hills back to the truck.  Found one little spike deer antler shed.  You had to stay alert up there as there is a lot of cactus and had to have fast feet at times.  Only got stuck twice...

Day 53: Another good day here in Monroe, legs were feeling pretty good. Went up the Thompson Basin dirt road then off the trail through the sage and cactus bobbin and weaving my way around exploring new areas.  I was enjoying the morning and got some good climbing in on the hills.  I looped back in and ran back down the dirt road to where I parked, legs felt like they could have run fast today if the terrain would have permitted.  It's been a good recovery week...

Went up past the hot springs then went off trail up the mountain.  Followed elk trails up the mountain, saw quite a few deer and elk and enjoyed the weather and the views.  Just went wherever my legs wanted to take me.  Ended up with eight miles total.  I hope to crank up the training next week and get some turnover going then two weeks after that is my 50K so tapering time.  It's been a good recovery week with some good climbs in there, a little over 2200' of climbing in the first few miles this morning.

Got a quick run in this morning before the kid's wrestling tournament.  AP 8:04

Went out this morning and did the Sierra Vista road. All on pavement, got a little slippery around miles 4-5 and on the way back as there was a skiff of snow on the road as it is higher elevation there. Felt pretty good during the run, tried to stay relaxed and comfortable, with a moderate push the last few miles. AP 7:44

Still working on turnover this week, flatter runs, not so technical.  Went to the dirt roads leading from the Bishop's over into poverty flats only about 500 ft of climbing for the run, Legs felt refreshed this morning.  Got some good miles in and would have gone further if I didn't have to cover the office this morning.  AP 7:45

Day 58: Ran from my house up to the mouth of the canyon then on the trail along the foothills until I got to the hotsprings which was right around 5 miles, then back home the same way. Still kept a good effort even though there was more climbing and technical trail compared to the dirt road. Legs were starting to get tired the last few miles. AP 8:33 with 818' of climbing, tried to keep the effort level about the same.

Ran along dirt country roads again this morning.  Relatively mile with a gentle climb the first 5 miles.  Got a good push on the way back and felt on a roll there for a while.  AP: 7:46

We are going to a wrestling tournament tomorrow morning in Price so I decided to get my long run in today. I have been wanting to run into work so today was the day. Took the back roads and tried to keep the pace easier. I am planning on also running home this afternoon. Hopefully it will simulate the last half of an ultra as I will mentally have to keep going.  I really hate to run in the afternoons after sitting all day. This week will be a test as I have had a cold all week and with my runs in the morning by afternoon I am so tired at work being sick and physically tired.  I still seem to be able to run ok in the mornings.  AP 8:06

PM: Commute run home - 12.5 miles got it done and the legs performed better than expected.  AP: 7:51 It was good to train the legs to run tired and on zero calories, only water.  I should sleep like a baby tonight.

Quick shakeout to keep the streak alive.  Once I started the legs started to feel better.  Ran around the high school track across the street from my house then played football with the kids afterwards on the field.  AP 8:03

This was a really good training week for me, I wanted to get some miles and get some turnover back as I was hitting the trails and hills pretty hard the last few weeks average pace for the 70.2 miles this week 7:57.  Feeling pretty comfortable with the 8 min pace...

I had plans to go run in the morning... really I did...woke up and started putting my running gear on when the power went out. I checked outside and saw a ton of snow on the ground. I probably would have ran anyway but I wanted to make sure the kids got up on time for school and the driveway was shoveled for my wife. It felt a little too good climbing back into bed and sleeping an extra hour and a half. Managed to run around the hood a bit in the afternoon to keep the streak alive.  My legs are still somewhat sore from last week so I think it will do them well to rest another day or more.

Most of the snow is off the roads. Ran up to the trails leading towards the hot springs then followed the foothill trails past the mouth of the canyon for a few miles. Just took it easy as my legs did not feel as they had much energy. The trails had a couple inches of snow so it was nice. Saw quite a few deer with a handful of big bucks still packing around their antlers as well as a big herd of elk. It was nice taking my time and looking at the beauty of my valley.

On the dirt road south of town, headed up the hill a ways by the end. Legs are coming around and felt decent this morning. Still got a good run this morning and saved the legs for a harder effort tomorrow. AP 8:17 with about 550' of climbing.

Nice trail run this morning. Drove to Richfield and started ran the Red Rock Trail, ran up the canyon past the shooting range, really beautiful canyon up there. Ran until the trail ended and headed back.  Tried to keep it easy on the inclines and moderate pace on the downhill.  Tomorrow we are headed to Moab as a family so probably won't have time for any quality runs, just lots of hiking.  AP 9:07 with just under 1200' of elevation gain.  

Hike about/jog with the kids searching for fossils outside of Moab.

Spent the day in Arches hiking around with the family. Jogged some of it to keep the streak alive... Great day with my family.

Hit the dirt road from bishops towards Poverty.  I like this route as it has some rolling hills but not too much to slow you down all that much.  Plus there is nothing out there and the solitude is nice.  Just wanted to get the legs turning over again.  Stopped at eight to keep the legs from getting overworked for the race in less than two weeks.  Felt pretty good during the run averaged 7:42, with the first four around eight and the last four in the low seven minute range.  Of course with the time change I'm back to running in the dark for the run.  Had the light of the moon for most of it.  My running partner is at grandma's being dog sat while we went to Moab over the weekend.  I miss having her to run with during the mornings.  

Long day, had to travel to Salt Lake County for training early, then wrestling practice as soon as I got home, then had scouts after that... ran around the block when I got home from scouts to keep the running streak alive - 69 days 

Ran the country loop this morning, kept the pace easy and I am starting to taper off the mileage this week, AP 8:02

I wanted to get some turnover this morning without pounding the legs. Decided to run up poverty flats on the dirt road. Gradual uphill the first 3.1 miles, about 150' per mile. Kept a comfortable push on the way back to get the lungs working some averaged 6:48ish on the way back. Felt really good and comfortable, got my running partner back from being dog sat over the past week.  She loved running through the sage chasing rabbits again...

Relaxing Friday morning... took the dog up to the hills and did some trail running/hiking.  Just explored around new areas off the trail.  Saw chuckars, elk, and deer...  Didn't find any antler sheds was hoping to run across some to pay for my running shoes.

Spent the morning playing paintball with some other dads and their kids.  Ran a lot laying the hurt on others who could not shoot what they could not catch... good times.  Did my run in the afternoon to acclimate to to the heat some.  I could tell I have been used to running below freezing every morning.  Good run along the dirt roads and 4-wheeler trails from bishops into Poverty Flats.  Just kept it around base pace with the climbs.  Tried another route this afternoon as I felt comfortable exploring different areas since it was light out.  Pretty good route, I'd definetly do it again.

Day 74:  Taper run from the house, broke out some new lone peaks 1.5's I have been saving.  Nice and easy 8:29 pace

Couple easy miles circling the hood. AP 7:41 the taper continues

Couple loops around the hood again, legs are starting to feel like they want to run fast for this weekends race 7:41 pace, the taper continues

Day 77: Ran home from wrestling practice with the kids then went around the block with TJ.

Ran around the block in the morning to get the wiggles out of the dog.

Ran the Buffalo 50K on Antelope Island.  Drove up the day before and slept at the starting line in the back of the van.  It was fun watching the 100 mile racers coming through the aid station before I went to bed.  Actually got some decent sleep for the night before a race. 

Wasn't sure how my legs would hold up over the distance.  Started out conservative and took it really easy on any uphills.  I had a drop bag at the Elephant Head aid station and would switch out my bottles as I came through.  Seemed to work out pretty well.  Came throught the half way point feeling fairly well but knowing I had another loop to finish.  I think I came into the half way aid station around 2:36ish.  Started the second loop again very conservative and easy on the uphills.  My last 50K I cramped up badly the last miles so I tried to make sure I was getting enough fluids.

After the last aid station my legs were still in ok shape so I tried to push the pace.  It was fun to get a good push the last few miles into the finish getting quite a few passes along the way. 

I still have to work on my endurance and hill running so I can have the confidence/faith to run harder at the beginning/middle of a race.  All said and done I got beat by a 54 year old woman who finished right before me.  She was able to run well on the uphills and I would catch her on the flats.  She was amazing to watch running the hills and I made sure to tell her she ran the hills like a machine.  I can run hills ok but didn't want to blow my legs up at the end.  Just need more experience I guess...  Note to self... learn to run hills efficently.

Overall I am pleased with my race and learned a lot.  It was great seeing old friends and making some new ones.  I miss the running community now I am living in the sticks. I will probably sign up for a 50 miler most likely Bryce this June. 

Splits for my records:9:26,10:55,9:22,8:17,8:03,1:33,7:17.10:56,11:58,10:11,10:13,7:45,10:24,8:18,8:52,8:12,12:55,12:04,10:34,9:38,9:23,13:54,8:51,13:09,14:30,12:29,11:23,9:31,11:20,8:16,8:13,7:36,8:00,8:00

My quads are in rough shape from the race this past weekend.  Me and my wife did a recovery hike in the morning and it helped to loosen the legs up some.

Went with the family for family night for a hike through the foothills.  Trenton found a three point deer shed and we explored some caves and saw hundreds of deer.  It was fun getting them out and stretching the legs.

Morning hike/jog about around the mouth of the canyon.  Really rocky and full of cactus so I was forced to hike and let the legs recover.  I started to loosen up towards the end and I imagine I will run again in the next few days.  My quads feel better running up hill the down

Nice little trail run this morning up past the hot spring up the canyon behind them.  It was a scramble on the way up but I found a trail for the way down.  I wish it was lighter in the morning.  Sat at the top of the overlook and enjoyed the beauty of the valley below for a few minutes before heading back down.  Legs are starting to feel better and I was able to open up on a few sections.  Legs are feeling strong just some lingering soreness...

Parked at the mouth of Monroe Canyon and ran up to Monrovian Park then along the single track trail along the stream until I could go no further without getting really wet.  Dark run on the way up as my headlamp was losing battery power.  I know I need to work on my uphill running so this will become more common.  Legs are coming along nicely still some soreness on the downhill on the way back and I did not push the pace much still some miles in the low 7's on the way down.  

I am thinking about signing up for the Bryce 50 miler in June.  

It was a calm morning the stars were out and the deer and rabbits were running in front of my car as I made my way to the trail head this morning.  I started before dark on the old sawmill trail up Monroe Mountain.  My black lab, Laci, was running out ahead of me exploring the sights and smells.  About a half mile up the trail my breathing settled down and I was getting into a steady hill climbing pace watching my breath from the cold morning in my headlamp when I was struck with the most awfull odor...Skunk.  It was strong and could see my little girl running in front of me from the light of my headlamp.  She was still running strong but I saw her shake her head... the odor got worse.  I called her back and she kept shaking her head and pawed... I knew we were in trouble now.  It didn't take long to realize she had been sprayed by her first skunk.  I was almost half tempted to continue up the trail, but knew my hopes were useless so we cut it short and ran helterskelter back to my pathfinder at the trailhead.  I was too far from home to let her run home so I had to take one for the team and threw her in the backseat and drove like Mario Andretti back home with the windows down.  Found a concoction online on the way home and my good wife had it waiting for us upon our arrival.  Got her lathered up and spent the next hour washing the foulness off of her.  It was a long cold drive into work this monring with the windows down in my pathfinder.  Hopefully she learned her lesson to not mess with the little black and white devils...PU

Day 85: long day at the State Wrestling Tournament.  My youngest is now the state champ,  Woo hoo.  Great to see all his hard work pay off.  Ran around the block after we got home to keep the running streak alive.

Headed back to the Sawmill Trail, aka trail of the skunk, for a redo after the stinky incident with the dog last Thursday.  My only goal on the way up was to keep "running" I could have probably powered hiked faster in some places but kept running until I hit around 3 miles.  About 2300' of climbing in those miles on a rocky trail.  Saw a baby bunny siting in the trail on the way up, just say there as I stood over it, probably blinded by my head light.  Sat down for about five minutes at the top and enjoyed the view.  Saw around 80 elk and quite a few deer.  

My back was a bit tight and my stomach a little upset on the way down so I just took my time.  No skunk sightings this time and my dog made it home nice and clean.  I think I will try to get two serious trail climbs a week another faster/flatter trail run, a longer  termpoish road run, then a weekend long run hopefully at elevation for training..  It should get my legs prepared for the Bryce 50 if I sign up.

Need to work on my hill running and power and keep my speed up.  Weight was down to 154 after my run this morning.  I lose more when I run less due to not needing as much calories. Should be pretty light I it all goes well.

Trail run along the powerline trail.

Long busy day, ran home with the kids from Spencer's band concert at the high school.

Day 92: Went up to Thompson Basin, exploring off the trails, throught he cactus littered foothills, got to have quick feet.

Day 93: My oldest son, Spencer, said he would go trail running with me this morning.  We went to some hills south of town where there is a lot of deer and elk.  Saw about 30 elk on a hillside and hiked up behind them then looped around to where they were.  Didn't find any elk antlers but he found a deer antler which made him happy.  About 870' of climbing.  It was great to share the trails/hills with my little guy.

Met up with some wranglers and headed from grove creek to G mountain, went straight up the mountain from the G and bushwacked to the Timpanokee road then to AF canyon where Ben Light and Nate Younger and I kept going to summit Mt. Mohaganee.  Then back down and to the trail down Grove back to the car.  Only had a half of granola bar at the top of the mountain.  Felt great to be in the mountains again with old friends.

Day 95: Headed up solo to Canyon Glen Park run up the trail until I hit some more trails the ran those trails until I found more trails to run down... don't remember the names of them just hit whatever one looked the most promising.  

Had a really good time, I used to mountain bike these same trails years ago when I first moved to Utah from Florida.  Brought back some really good memories...

Drove up to Monrovian and hit the Second Left hand fork trail heading up the mountain.  I ran up the steep trail until I hit 48 minutes.  Sat down for a couple minutes and enjoyed the view and the elk running around then flew back down.  My climbing legs are surely getting stronger.

Day 97: Had to reclaim my course record on the convervation corps trail heading up from the water towers in Richfield.  An imposter from LA came and stole it by 8 seconds.  Mission accomplished.  Fun racing up the mountain, should do this every couple months as a benchmark to test my training.  Then just looped around on different trails and exploring some side canyons.

Just some easy recovery time in the hills.  Ran from the hot springs up into the canyons above them.  Just cruising around exploring different routes up there.  Saw quite a few elk and two bulls still packing around their antlers.  Got an erie feeling working my way back down through the boulders.  Don't get those very often.  Took it really easy coming down just in case and called my wife to let her know my location.  Nothing happened but you never know.  Maybe it was the ancient native americans known to frequent the area...  

Day 99:  Headed out with the pup from the canyon road along the foothills heading south, there is no trail just working my way along through the rocks and cactus.  Worked my way south heading uphill.  There is a ton of deer along this route and found a nice 3 point deer shed in my wanderings.  Just took it easy and enjoyed having the day off work and the good weather.

DAY 100:  Woohoo made it to 100 days running in a row (minus Sundays) Decided to celebrate with a morning run up Thompson Basin, ran the whole way up to the towers on the top.  Stopped and watched a couple paragliders taking off from the top.  Continued around the face to the bowl on the backside of Cove Mountail along the single track trail.  Hit some deeper snow just before first left hand fork so decided it was a good spot to turn around.  Almost 3500' if climbing.  Nice run up there this morning.  Elk,deer, rabbits, grouse, and other small critters to keep me company.  Now off to some yard work...

Had some soreness in the legs this morning from all the climbing last week.  Decided to run the dirt roads from bishops to poverty.  Just rolling hills and gradual inclines.  Felt easy compaired to all the climbing last week.  AP 8:35

Nice trail run along the Red Rock trail in Richfield.  I liked hitting all the elevation last week as these runs feel easy this week with only about 1,100 feet of climbing for the ten miles.  I will try to get up high tomorrow morning...  AP 9:21

Woke up to a nice soft layer of powder snow.  I have been wanting to hit the 1st Left Hand Fork Trail and the road up the canyon was nice enough to get me to the trail head.  Pretty good climb on the way up.  Just tried to keep running and not hike.  My dog was mocking me as she ran up and around me like it was nothing.  Hit three miles and almost 2,000 feet of climbing and headed back down.  There was like an inch or so of fresh snow and still lightly falling.  Just enough to cushion my fall if needed.  The single track trail was covered in rocks and boobytraps which the snow covered so I just kept it pretty conservative until I hit the lower four wheeler trail that led to the canyon road.  Opened it up the last mile in 6:37 with some dodging and creek jumping involved.  Felt great to be cruising down the trail hot on the tracks of my dog.  Love my county life here in Monroe...

Day 104: Headed out from the rodeo grounds hit the fence line and ran along the powerline trail until the trail leading up to Sawmill, then along the path headed south.  Kept the pace fairly easy until I got to five miles then hit a tempoish run on the way back down.  Most miles were under 7 min pace, light snow falling the whole time.  

Ran up into Poverty Flats this morning to check the snow totals as I am going to attempt to bring the 11yr old scouts camping there tonight.  Did a progressive tempo on the way back down 7:44, 7:42, 7:20, 7:03, 6:58, 6:34.

Ran from camp while the scouts were still asleep and the sun was just coming up.  Hit 6.2 miles around the dirt roads/trails in the area, then added a bit more later when I was looking for geocaches with my son. 

Day 107: The family got up before school and went running around the hood together.  It was nice.  My left foot has been hurting (too many tempo miles strung together last week) so I will take it easy this week hoping it will heal.

Day 108: Once again the three boys and my wife got up early before school and work and we ran together.  This time we ran on the trail to the hot springs, took a nice healing soak, then ran back.  So fun to do this with them, on a positive note, when I am not running so much I start to drop the pounds as I don't eat so many calories.

Jog around the block, left foot still hurting

Another jog around the block this time with Spencer.  Still minimal pain in foot just trying to rest it before I begin training again.  Hopefully by the end of the weekend I will be able to tell how to proceed from there.

2 times around the in-law's culdesac, barely enough to keep the streak alive

Day 112: one mile with the family around the Lakeridge track.  Foot still has some pain, not too much when I run but don't want to prolong the injury.

Ran around the hood, 3 loops, testing out the foot, still has some pain but not too much while running.  I want to start running again so bad...  AP 7:33

Tried to go off road to see how it felt.  Parked at the mouth of Monroe Canyon and headed across the creek, and of course fell in, then up the hills then down a draw to the foothills and looped back around.  Short but steep...

Day 115: long day, ran after I got home at night around the block.  Foot still no bueno

Day 116: Ran around the block with the kids.  Foot still hurting

Well the streak is dead.... my foot was not healing and I knew it needed to rest.  I believe it had a possible stress fracture, but not sure.  It feels a lot better this morning and hopefully it will heal soon.  I biked 10.3 miles this morning on my mountian bike around town.  I was planning on riding to and from work but it was calling for a storm this afternoon.  It was good to bike and I should have started much sooner to keep my endurance up.  I might have to get some shoes for the road bike and incorporate cross training into the mix.

Took last week off and just worked in the yard everyday, hoping to get my foot healed up.  Did a test run this morning around the hood, just 2 miles, at 8:30 pace.  Couldn't really feel the foot so that is a good sign.  I'll ease back into it depending on how it feels this afternoon.

Trail run around the hot springs, not ready to give it another shot

Run off trail through the foothills, foot is feeling good

Didn't want to push it so I took the bike around for a ten mile ride before work

Went up First Left Hand Fork, fairly steep for the first few miles, gradual closer to the top, fun trail single track through the pines, went up to the lake at the top then came back home.  Light snow on the ground made for some exploring as I could just follow my tracks back.  I imagine I will be up there quite a bit this year, loved the trail.  Almost 2,000' or climbing.  Foot is feeling better, just kept the pace easy.

Came home late from Las Vegas last night so I slept in and went for a lunch time run.  It was nice to explore a bit more up the canyon above the shooting range in Richfield.  Pretty trail along the red rocks, good times for sure...

Went to Thompson Basin, parked at the power lines and ran up the dirt road for a couple miles then turned off the trail into the cedars trying to find some deer sheds.  Looped around the cedars for a while, slow going with the rocks and cactus.  No sheds, but had a good time for the most part up there.  Took about an hour and a half so got some good time on the feet I guess.

Ran up the 1st LH trail again to the lake.  I really like this run when you get onto the single track, just wish there was more if it in the pines.  Saw a nice bull elk already growing some antlers and a deer came within a couple feet of us in the trees.  Came home and stayed home from work to watch the kids participate in their field day.  Trenton won the mile for the elementary school.  His is in 4th grade and competed against the 5th graders.  He won in a time of 6:31.  I wish I could run a smooth as he can.  He will be a great runner if he wants.  Spencer ran the 4x400 relay and did good as the lead off runner.  Worked in the yard until dark wheelbarrowing and shoveling in dirt.

Started the morning with a hike with my wife out of Richfield along the red rocks.  Left work early to attend the kid's track practice.  Ran some sprints and other exercises with them at the track.  

Got up early and went up 1st left hand fork this morning.  One of my favorite trails so far in the area.  Explored around top a bit, came upon a newborn calf elk feeding from it's mother for a couple minutes.  Pretty cool to watch up there.  Legs were feeling the sprints yesterday on the track on the way back down.

Went for a morning hike with my wife up 2nd left hand fork trail. 

Drove up the canyon until the turn off to the peak.  Ran on the dirt road at the top until I got to the Manning Meadow Reservior.  Pretty run, elk were in the meadows around every corner. It is good to work the lungs up there as it is between 9,800 and 10,400 feet elevation.  Gained around 1400 feet of elevation gain along the way.  I can tell I am out of shape, but the mountain just begged me to go further...

Drove south of town and ran along the dirt roads along the foothills.  Good run this monring, spotted some trails along the way up the mountain I didn't know existed, must explore later...about 2000' or climbing

Ran the loop above the hot springs, kept a good pace running the uphill first couple miles.  Decided to bail off trail and loop back down behind the spring.  Good fun running down the slick rock and sandy wash

Went to the dirt road leading out of to poverty from the bishop's.  8:27 AP enjoyed this run, dog was lagging the last mile or so, chasing too many rabbits on the way out.  Also saw my first snake of the season (just a gopher snake chilling on the road)  

Six miles on the dirt road starting by the rodeo grounds.  Trying to build back up my lungs, and get comfortable running again  AP7:58

Short run back to truck after fly fishing the creek above Tropic.  Spent some time hiking around fishing also

Morning trail run while at Girl's Camp.  Snuck away at 5 am and ran from the campground to Keyhole Arch then down to Tropic reservior.  Nice trail and run...

We did a service project helping a neighbor tear off his roof over the weekend and Monday.  I am getting old because it wiped me out, being in the sun all day working.  Slept in the last few days and just went to work.  Had to force myself to break out of the slump this morning.  Trail run from the hot springs road along the foothills with my dog.  AP 8:31

Ran the road leading to the towers up on Thompson Basin.  Steady climb the first few miles then ran home.  Some tightness/slight pain in my right leg, I will have to keep an eye on.

Met up with a group from the Utah County Trail Runners at the Rock Canyon parking lot at 5AM.  Ran to the top of Provo Peak and back, about 6,000' of climbing with a couple thousand feet of climbing in the last mile to the top.  I was feeling the lack of miles on the way back but it wasn't too bad.  Still took me 4:47 round trip so more time on my legs than a marathon and now a couple days later I can attest my quads took a pounding about like a marathon.  Really fun run with a new group...

Exploring above the Rainbow Hills above Richfield with Shane Harrison.  We met at a trail run a year ago or so and his mother lives in Richfield so he set up a run together.  Started in Willow Creek and followed the stream bed up, got off track and unded up rock climbing up some chutes and finially turned around to follow the water the right way.  Followed cow/off trail along the creek then headed up the hill and down and eventually looped back down the CC road.  Fun adventure, really pretty country, from red rock to the crystal pools of water on the way down.  Slow going as we were off trail most the time and finding our way.  Took five hours to complete the route and I was getting low on water on the way back and it was starting to get hot.  Glad to have another along to explore as it would have been sketchy to try solo...

Started at the mouth of the canyon, crossed the creek and headed up the mountain from there.  Looped back down and ran along the canal trail back to my vehicle.  About an hour hike/run.

Drove south of town to the trail I have been wanting to hit, don't know the name of it yet, 4 wheeler trail up the mountain.  Liked it and it seemed to get better the further up I went.  Went up 3 miles then ran back to the truck.

Slept in yesterday and planted trees in the afternoon so no run for me.  Decided to hit the road this morning.  Ran from the house along the Sierra Vista Road.  Felt pretty good but decided to turn around after 3.5 miles.  Semi-tempo on the way back home.  AP 7:42

I need to incorportate some more road runs into my training to get some turnover back.  Ideally I would like to hit a 10 mile tempo every week once I reach that point.  I may have to start with a couple miles and increase from there until I can reach that point again.  

Ran the "88" trail up to Hunts' Lake.  First time up the trail, 4 wheeler trail, was fun, nice trail for the most part.  There was some sheep at the top and I was almost eaten by the sheepherders dogs.  About 3200' of climbing.  

Made the mistake of watching American Ninja Warrior last night, attempted to cross the stream in the dark and had dreams of hopping light footed ninja like across the stream.  So started the run pretty wet, but make me laugh at myself.  Only had an hour and wanted to get some climbing in so I went to the mouth of the canyon and started climbing.  Made it about a mile up the mountain and turned around.  Got about 1,000' of climbing in a mile and then headed back down.  

Been wanting to link this loop together for a while.  Started up Shingle Creek trail until I hit Washburn Lake.  I was familiar with this area so I linked over to 1st left hand fork and went back down then back to my car.  Fun loop pretty steep going up 2350' of climbing the first couple miles.  Saw four bull elk at the top, all six points with two being true giants.  It was fun to see... 

Run along the canal/powerline trail south of the canyon.  Only two deer this morning where a month or two ago there were 500.  They are either in the corn or all went back up high.  Slow pace, even slower on the way back as I went off trail and up higher in the foothills, no trail, rocks and cactus.  I was planning on a road run tomorrow morning but I am very tempted to get a long mountain run in as my family is all gone visiting and might as well take advantage of the extra time.

Went up from Miller's Flat to Big Lake then on to the end of the road at Kathy's property.  I love living here in this area, so pretty.  Amazing run, about .86 miles into the run I saw something brown moving up the hill about 20 yards off to my left.  Stopped and sure enough it was a big bear.  It was so cool to see, my first wild bear sighting in Utah.  I got my phone out and tried to get some video but only caught glimpses of it as it made it's way through the trees.  Didn't scare me at all at the time and I am glad my wife brought my dog with her to visit her mom as I am not sure what she would have done if she was with me.  Saw about 13 bull elk, bucks and other critters.  Still on a high from seeing the bear though, with all the wonders out there I can not fathom running on a treadmill unless absolutely necessary.

Recovery run from my house to the hot springs, had a relaxing soak by my lonesome, then ran back home.  I was planning on going up the mountain but I am going scouting this evening  up there with a friend and did not want to kill my legs before doing that.

Lunch run up the CC road to the sign then down a new trail Shane pointed out then looped back to the car.  Good effort during the run.  Short but good climbing and work for the run.  Might have to do it more often during lunch.  On a side note my shoes are beyond worn out but too cheap right now to get some more.  I need to find a good deal soon...

On a side note took the family to the high school track/football field last night for some football and ended with sprints with the whole family on the track.  Didn't have the mileage so didn't log it...

Sent up Shingle creek to the lake then looped back down 1st left hand fork.  Shingle creek is a steep rocky bugger.  Mostly power climbing and running where possible, bout a 1000 ft. of climbing each mile on the way up.  1st left hand is more gradual and nice to run in the pines until the last mile or so where it is also a rocky mess and hard to get any speed without killing yourself.  Saw some nice bull elk during the run, must of rained last night because between the stream flowing down the trail on the way up and the water on the overgrown bushes I was drenched on my bottom half for most of the run.  Add to that the stinging nettle and I was wet and itchy when I was done but with a smile on my face as it really is a great loop.  I may try to continue up 1st as I believe I found the trail that links it to Thompson Basin on my way down... excited to try that one...Legs are feeling good and strong, just need to cut a few pounds and lean up a bit.

Finally made it to the towers from 1st left hand fork.  I saw what I thought was the trail that linked them all together yesterday and sure enough it was.  Took 3:16 to finish the run this morning so a good amount of time on my legs, with almost 3,200' of climbing.  I could afford to be in to work later this morning so I finished the run.  Only saw 5 bull elk and one deer.  But it was fairly thick with trees in there, but as usual not another soul around for miles.  My wife called to make sure I was ok as I was finishing up and I convinced her to make some bacon and eggs for when I got home as I was starving....mmmm bacon

Went to the track with the family and did  a workout with them.  Stadium stairs, tire flip, sprints, ect... Probably around a mile

Long time, no post.  Think I broke my toe next to by big toe on my left foot in California surfing about a month ago.  It was swollen and black and blue.  Wanted to rest it up and not aggravate anything.  The last two weeks I have been all over the hills bowhunting with my son.  It is feeling a lot better and on my Sunday walk yesterday did some strides and figured I am about ready to go again.  Nothing like starting over again...

Went early this morning on Monroe bowhunting elk solo.  Went down into a steep hole chasing elk and had a good workout down there and climbing back out.  Hopefully I will start hitting it again soon,  between the kids football, installing sprinklers, scouts, life, injuries, etc.. it has been hard getting going again.

Actually set the alarm and went running before work this morning.  I have continued to hike the hills bow hunting the last bit so my spare time has been spent in the mountains.  Hunt is over for now so back to running.  Went to the dirt road from the rodeo grounds.  Took it nice and easy for myself and my dog.  AP 8:59

Felt ok but did not push the pace or distance at all.

Four miles along the rock four wheeler trails up to the hot pots and then along the power lines.  It will continue...

Couple easy miles along the canal trail in the foothills.

Spent the night with the 3rd Graders for their overnight field trip to Gooseberry.  I took my son and his two friends on a hike to the infamous "Annie Bang's" cabin.

Five miles south of town on the rolling dirt road.  Pretty sad when five miles in my long run anymore...

Started at the mouth of the canyon went south along the canal trail then headed up the mountain after a mile and looped up and back around then back to the car then headed up the canyon to make it at least three miles.  Good climb and fun run this morning.  I was planning on just running up the canyon road but felt some soreness and knew I couldn't trust myself to not run fast back down the canyon and potentially do some damage now I am building again...

Last Sat. was the youth duck hunt so I brought my son and a neighbor kid out.  Hiked a few miles in the marsh with a heavy pack full of decoys and other items.  Good workout but not a run.  Ran the canal trail again this morning.  I need to build my lungs and legs back up and these flatter runs are helping as you can still get some turnover without killing your legs.

Another four miler just building base.  Ran on the canyon road up Monroe for two miles then back down again.  Tried to keep it relaxed on the way down.

Another four miler, this time on the roads around my house as I slept in and it is the opener of the muzzleloader hunt so I didn't want to interupt anyone's hunt running around the mountain.   Run went fairly well AP 7:48, it has been hard to judge where I am at fitness wise as I have been running trails so much.  Just got to keep building up my base again...

Went along the power line trail from the hot springs.  Pretty good run, I believe my lungs are starting to come back.  Pretty dark at the beginning, but was able to maintain a pretty good pace for the terrain and darkness.

Did a new loop around town, from the house towards the rodeo grounds up the dirt road on 800 south then back down the dirt roads back into town.  Nice loop, I expected it to be farther than what it was.  AP: 8:03

Brought my 11yr old scouts to the Fall Camporee.  We spent the morning doing a 5 mile compass course.  I thought it was closer to four miles actually.  

Ran around the grass/soccer fields while waiting for my son's football practice to get over.

Parked at the Jr. High then ran up past the mystic hot springs up the slot canyon.  Good trail run with my dog this monring.  Came out and looped around the elk farm and back to the truck.

Went to the dirt road from Bishops with the dog.  Nice run this morning.  I came to the realization I need to lose some pounds now when my mileage is still lower.  Once my training ramps up I get too hungry and it is hard to lose much.  If I can just be disciplined for two or so weeks I should be able to get to about where I need then just maintain from there.

Got in late from the football game last night.  Didn't want to get up too early to run so I went fly fishing instead.  Had a blast catching fish about every cast.  Ran in the afternoon after work...I would like to build up to a tempo run once a week, eventually 10 miles.  Did a two mile warm up then did one mile at what felt like tempo pace currently, there was a bunch of headwind and ended up with 7:05, for the mile then did another mile at base pace to end it.  I will have to be patient about incorporating speed into any workout now, but hopefully it will come back.

Went to the foothills south of town, pretty good climb the first mile all off trail, then weaved through the cedars back down,  got stuck in no mans land with cactus, rocks, and pokey grass, turned around back through the cedars to the truck.  Dog had fun chasing rabbits... mostly a recovery jog/hike for me

County Loop with my dog, it's her birthday, 3 years old today.  

My "workout" yesterday included walking through the marsh with a 50 pound pack on through the reeds/cattails/mud trying to find a new duck hunting spot.  It almost killed me, haven't worked that hard in a very long while, that stuff can be very, very nasty expecially in the dark when it is over your head

My son came into our room at 4am and stated he was sick then proceeded to throw up, luckily he made it into the bathroom.  I hung out with him this morning and did some laps around the hood after I was sure he was doing better.  AP 7:55

Went to the hot springs trail head, headed up the powerline trail up the hill to the elk trees.  Did all the miles easy except mile 5 in which I did a tempo mile.  Good mile to do it in, it was light enough not to have to use my headlamp and could get some speed as there was not too many loose rocks.  It was fun flying down the mountain whooping to my dog I went...

Spent the weekend in Park City for my anniversary... got back into it today, started at the rodeo grounds ran up to the pond then North along the foothill trail.  Nice morning for running...

Left a sad dog at home and ran the Red Rock trail in Richfield before work.  Felt good, haven't ran this side of the valley for a few months...

Did a few miles on the roads around my hood, 2 mile warm up, 1 mile tempo in 6:54, 2 mile cool down

First double digit run in a while, wanted to hit the paved trail up the canyon, but the dog was so excited to be able to go I decided to take her and hit the dirt road heading up into Poverty Flats.  Felt pretty good during the run, light rain, climbed about 900' in the first 5 then back to the car.  Tried to keep the effort similar to an 8 min mileish comparable to the flat road.  AP 8:38

Hit the CC road for lunch, ran up the dirt road for 2 miles then cut off and ran the trail past the gate on the way back for a nice loop.  Moderate effort, about 1,000' of climb in the first 2 miles.

Another lunch run, hit the trails out of Richfield again.  Good run, nice to break up the work day.

Woke up to pouring rain, slept in and again put my running gear in my work bag.  Went along the paved trail in Richfield then on the dirt canal road.  Flat run base pace AP 8:11

Did the 800 S loop today, 2 mile warm up, 1.5 mile tempo around 7 minute pace, then 1.5 mile cool down.  

No real runs over the weekend.  I did lug around my decoy bag duck hunting Fri. and Sat. as I hiked into my spots.  Good workout but not a run.  Went from the rodeo grounds this morning up the canyon road then along the canal trail for a couple miles with the dog.

Ran with the pup again starting on the trail leading up to the hot springs, up 2.5 to around elk hill then back.  Felt kinda creaky during the run so took it fairly easy.

Woke up this morning bright and early, got my running gear on and was headed out the door when I was met with rain, uggh.  Cold rain and I knew the trail I was headed to turns to clayish muck when wet.  So, chickened out and went back to bed.  Got a lunch time run in around Richfield along the canal trail.  Did a 2 mile tempo after a mile in the dirt path.  Both tempo miles were 6:59, then kept it easy back to my car.  I am slowly building my tempo runs.  Nothing too steep and hopefully I can not get injured and get some speed back.  Last week I was at 1.5  miles of tempo, hopefully building to a ten mile tempo once a week.

Couple miles with the pup south of town on the rolling trail.  Nice day to be out.  Couple strides on the last mile 

Went up 1st Left Hand Fork this morning to Washburn Lake.  Probably not much time left in the season to head up there before winter has it locked down.  I had a good time on the run, watching my dog Laci leap over logs and play in the snow.  Also ran into some elk and watched them for a while.  I liked having an extra hour of light due to the time change to enjoy the morning and I was only an hour late to work...

Went from the pond along the foothill trail.  Super windy, headwind on the way out and floating along on the way back.  Saw 400+ deer coming out of the fields and an amazing sunrise...not a bad day to be alive.  Threw in 5 strides on the way back.

Ran the Redrock race route minus the extra jogs did a two mile tempo in the middle ap 8:24

Ran up the dirt road leading to the towers up Thompson Basin this morning.  Turned around at 3 miles after climbing 1,500' kept it steady on the way up and relaxed on the way down.  My poor dog was sore this morning from all the duck and phesant hunting we did this weekend (hence the no runs, but lots of hiking) so I let her rest.  

Solid run for me up the canyon to Monrovian then back to the rodeo grounds.  Felt good to be able to climb strong on the paved road.  Just kept it honest on the way back down without pounding it too hard yet.  AP 8:31 with just over 1000' of climbing in the first three miles.

Ran on the trail from the hot springs to the top of the flat on the "elk hill"  Did a 2 mile tempo on the way back, good to keep the feet moving fast with the rocks and snow.  Felt pretty good this morning, but it was cold for sure, in the teens.

Road run from the house out to the end of Sierra Vista.  Cold run this morning but nice, kept it around 8 min on the way out then a progression run on the way back... last five miles: 7:48, 7:34, 7:30,7:27, 7:13  felt pretty good

Had family in town over the weekend for the pheasant hunt.  Hiked around most of the weekend through the fields chasing birds.  I also went a couple miles yesterday morning instead of running.  I felt a pull in my calf after hiking Saturday and at the annual ward turkey bowl that night it hurt to run so I took it easy.  Couldn't really feel it this morning so I did five along the foothills south of town.  The elk were talking as soon as I started the run, light fluffy snow made for good traction.

Slogged throught the fields with Dan as we were hunting pheasantswith our dogs. 

AM: ran up the front side of Elk hill with Laci.  Hit the top and could hear the elk talking.  There were around 100 elk on the far hill.  Watched them for a bit then looped back around as to not spook them and ran back down the other side as Laci jumped chuckars on the way back down.  Great morning to be living in Monroe...

PM:  Ran with the high school wrestling team and my two youngest boys to the SS on the side of the mountain then back to the high school 2.5 miles.  My two little boys ran great beating most of the highschoolers.

Kendall and John came down for the pheasant hunt.  We hit Redmond first did 6.8 miles through the brush there then added a few more miles in Annabella.  Hiking through the brush can take a toll on your hips.

Ran up Elk hill, short on time as I have to cover the office this morning.  Felt pretty good this morning.  Only interesting thing was as I was running up the trail to the top I heard some clanking in the dark.  I stopped and looked around and couldn't see anything but some deer so I thought it was odd.  On the way back down as it was light, I saw a skunk about three feet off the trail in a trap.  It put it's tail up as I flew down the trail leaving the scent behind.  Close call...better luck next time skunk.

Went on a group run with the Utah County Trail Runners.  Met at 6AM at Rock Canyon Park and ran up to Squaw Peak.  Enjoyed some pumpkin pie at the summit then back down.  Kept it conservative back down with the snow.  Fun run and I really enjoyed running with actual people again.

Started at the rodeo ground and headed to the mouth of the canyon then over past mystic and back.  My back was very tight during the run so I just took it easy.  Temps were in the single digits and could surely feel it early this morning.  Tried out the new headlamp I bought over the weekend and it seemed to work well.

Felt much better today, decided to take it easy yesterday.  Went out from the bottom of the hot springs up the rocky hill to the top or elk hill.  Linked up again with the trail at the top and went south until I again dropped off back down the slotish canyon back behind the hot springs.  Had a pretty big fresh cougar track I was following back down the canyon.  I think my dog jumped it on the way back down as she stopped and started staring and I asked her what was it.  We got to where she was looking and the tracks began there.  Pretty cool but a little nerve racking as I run solo but at least I had my dog just in case.  

Got some new pairs of shoes in the mail last night.  Tried out my new Altra The One 2.5 this morning.  Felt really good, should be a fast road shoe.  Ran from the house to the end of Sierra Vista Road.  Kept a good pace heading up and on the way back.  Still need to build my endurance as the last couple miles were a struggle, still ran the route faster than I have before.  AP 7:36

2.1 in the morning at Seegmiller with Laci chasing pheasants.

3.0 afternoon in the hills with Trenton chasing rabbits.

South of town ran up the 065 trail until I hit two miles then ran back down and added another 1.5 on the foothill dirt road.  

Ran the Red Rock trail this morning before work.  Tried to keep the pace comfortable and find an long run sustainable effort.  Good morning to be out running.

I was in Big Bear California for a family reunion.  Therefore I needed a get away so I planned on running Sugarloaf Mountain.  It was pretty icy in patches on the trail, and it was forcasting more snow so I didn't summit, went up 3ish then came back down.  I would love to run it in good conditions.  I was just glad I could get away and explore some new country.

Ran from the hot pots to the top of elk hill with Laci.  Just some soft light snow at the top not too bad.  It should get me through sitting at the desk all day at work....

Drove to the mouth of Monroe Canyon.  Hit the canal trail going South with Laci.  Just a couple inches of snow along the foothills.  Just kept it relaxed and enjoyed the morning.

Ran to the towers at the top of Thompson Basin this morning with Laci.  A little over 2,500' of climbing.  First three miles I had some four wheeler tracks to follow.  The last mile and change got rough breaking through knee deep snow, Had to power hike the last .20 miles due to the snow drifts.  It was more of a mental battle today as I wanted to turn back around multiple times and tried to justify it in my mind.  Fought though and made it to the top.  Pretty fun cruising down in fresh powder and my dog was having the time of her life.  

Slept in and did four easy miles around the hood this morning.

Six miles with Laci on the dirt road leading towards Poverty from Bishops.  Dark, cold morning.  Since I didn't run this weekend my legs felt good. Headwind the first 3 then easy floating on the way back.  AP 8:33

Woke up to rain, started running from the house and decided to hit the high school track across the street.  Did a mile around the hood then did 2 miles with a stride every lap, cooled down a mile around the track then ran home.  Wet, wet, wet outside but glad I was able to get it done.

Just a light skiff of snow on the ground in the foothills.  Went to the trail that leads to the hot springs.  Did three repeats up to the springs and almost a fourth but ran out of time as I needed to get to work.  It was about 1.5 miles round trip up around and back in a loop.  Next time I will take a dip...

Afternoon run, took the dog to the sage brush hills south of town and did 3.5 miles running through the sage off trail letting her chase rabbits.

Came home and took my lazy kids for a lap around the block .7 miles to keep them active during the school break.  

Waited until it was light then took the dog to the hot springs headed up the canyon above off trail and would my way up to the old four wheeler trail a couple miles up the did the elk hill loop.  Snow was a couple inches deep but it was in the single digits this monring.  Ran into a herd of elk talking on the way up...  Took an hour and twenty minutes with the climbing and bushwacking.

PM: Added two more miles with Spencer and some friends chasing rabbits through the hills.

Been having a slight cold and sore throats in the morning.  Took yesterday off the try to get some sleep and it seemed to do the job.  Went out to the powerline trail this morning.  Went North from the hot springs.  Nice run, cold, but wore a balaclava to keep my head/neck warm.