Dare to be great!

Six miles on the snow covered dirt roads around town.  AP 8:07

#2: Ran from the house with Laci, picked up another dog around 3 miles and she ran with us until 10 miles when we ran back by her house.  Went up into Poverty then back.  Need to start building on my long runs.

Accidently turned the alarm off when I thought I hit snooze.  Ran from the rodeo grounds up the canyon to the gate then back home.  Good run this morning...

#4- Hit the Red Rock trail in Richfield this morning.  Just a light pack of snow on the run.  I was pretty fatigued during the run, if I could have stopped at eight I would have but got the run in.  I could definetly feel the added miles from last week.  Just got to teach the legs that is how it is going to be as the mileage increases...

Five miles on the snow packed dirt road from the rodeo grounds.  Easy recovery miles.

Came into Richfield to run before work.  Did the "flying J" loop.  Threw in a two mile tempo halfway through about 7 pace.  Mostly trail/dirt/snow roads AP 8:03 good run and I beat the snow as I am watching it snow now out my office window.

Got to keep building on my tempos and work on my lungs 

Nice fresh powder this morning, hit the trail to the hot springs and did three loops up and around.  It was fun watching my dog play in the snow.  Mostly just a recovery/enjoy the morning type of run.  Next time I will take a soak in the springs.

Travelled to Utah County to help my dad who was sick.  No time for a run so I did four laps around the cul-de-sac at night to keep my new years streak going.

#9: Hit the snow covered dirt road leading out to Poverty Flats from Bishops.  Nice to be out this cold morning. 

Got busy with work, wrestling tournament, and scouts.  Played capture the flag with my scouts for about a half hour so I am calling a half mile.

Made the right decision and slept in this morning as it was in the single digits and brought my running gear to work.  Went out for runch and started at the trails by the Flying J.  Hit a new trail off the Red Rock and followed four wheeler tracks up and around.  Nice new loop it was fun exploring a new area.  Did six miles with about 1,000 feet of climbing in a couple short miles.  Worked pretty hard for an AP of 11:09 with the snow, climbs, and slippery ice/snow down low.  Came back to work covered in mud and with a smile on my face...

Ran the hood, did the second mile in 6:48 and the fourth mile in 6:34 ran the other miles right around 8 minute pace to get some active recovery

Short loop around the hood before I had to be at wrestling practice.

Started later in the afternoon after Trenton's wrestling tournament.  Ran from the house to the dirt/snow/mud road leading out of the rodeo grounds.  Went a little over four miles then ran back then up the road to the Parson's elk farm.  Hit the top the looped back to the house to get an even ten miles. 

So I got my first blister on this run since I started running again a few years back.  I could feel it around four miles but didn't pay it much mind.  Didn't feel a rock or anything in my shoes.  Came home and found the culprit.  Big hole in my running sock.  Need to buy a few new pairs.  AP 8:33 but felt much harder with the snow and hills.

Day 15: Had the day off from work so I stayed up late last night and slept in until eight this morning then took my dog up the canyon.  Started at the gate and then headed up the snow trail up past shingle fork until I hit two miles then cruised back down.  Hard climb on the way up just wanted to keep running the whole time.  I did have to stop and watch the big bull elk on the way up though...

Came home and went right to the track where my son was having middle school track/weightlifting practice.  Did an extra 1.5 miles total there.  Did four sets of 200s with some stadium stair running afterwards.  Did the last 200 around 30 seconds to test my speed out a bit.  Good to see this small group of dedicated young athletes pushing themselves every week.

Need to set my alarm for earlier.  Only had time for about four miles this morning.  The trail was really icy and slick so I took my time and managed to stay upright.  I will try to get some more mileage in this afternoon.

Went for a lunch run with plans to summit Table Mountain outside of Richfield.  Started up the trail from the gun range side.  About two miles up a storm hit with small "nerd" size candy pelting me and starting to cover my tracks up in the snow.  As I hadn't been on the trail before and it was looking pretty dark and nasty I turned around and headed back down.  I will save the summit for another day.  

Day 18: Was hoping the dirt was not sloppy muddy.  Nope but it was a lot colder than I expected.  Only had ear warmers on and my poor bald head was in some pain and I almost turned around after a mile to get my balaclava but started to warm up a bit so I pushed on.  Was hoping to get a good tempo run the last three downhill miles but it was pretty slick snow and couldn't get the traction needed to get any speed going, only the last mile was under 7 minutes, but still a good workout.

Day 19: Hit the trail to the top of elk hill and continued until I hit 3.5 miles then came back down.  The snow trail conditions at the top were ideal to run on but were icy/slick in spots down low.  Had about a dozen elk running along with my at the top, hence the name, elk hill.  I love my relaxed Fridays to be able to spend some extra time in the mountains before work.

My right hip area has been hurting since Friday, feels like a muscle pull.  I tried a short run and felt pain so I decided to let it rest over the weekend.  Did 10 minutes on the exercise bike at lunch today to try to loosen it up as well as the foam roller over the weekend.  I have not tried to run on it yet, but walking it feels somewhat better.  Hopefully just a short recovery then back to training.

Did another ten minutes of stationary bike at a high resistance.  Tried to jog again this morning and felt some discomfort still in my hip so I will continue to let it rest.

Heavy snow overnight and the last few days.  Probably over 15" in the driveway.  Decided to do my yearly treadmill run today.  Took it easy last week recovering from some annoying niggles.  Hit the excercise bike almost every day.  I went ahead an took a leap of faith and signed up for the Buffalo 50 mile trail race on March 19th.  From some short jogs last week I was feeling good so started training agan today.  Kept the run right at the 8min pace.  Did the first mile with no incline, the second and third on one, and the last few on two.  Got a good sweat going on and it felt good to run again.  Now got to get my mileage up without injuries...

Went with Laci to the EMS building and ran up the the mouth of the canyon, did three repeats.  Snow is still pretty deep so I kept to the paved road.  The canyon should be nice soon if some snowmobiles hit it and pack the road.  Just kept the pace consistently easy

Decided to hit the snow this morning.  Went up the trail to the hot springs then hopped over to the powerline trail and headed North, just wanted an easy recovery as I am still feeling out the body this week.  I was cold -13 down in town.  I had my balaclava and a beanie on and mittens.  I can tell it is cold when I am still cold with all the gear on.  My dog had fun playing in the powder and it was a pretty morning to be out for which I am grateful.

Felt a twinge again in my hip so I decided to keep it safe.  Hit the gym at work, 10 min elliptical, 1 mile run, 10 min bike, 10 min row, 10 min elliptical, 1 mile run, 10 min eliptical, 1 mile run, 10 min bike.

Did some pull-ups and weights in between.  Run miles were at 8 min pace @2% incline.  Got a good workout in with minimal impact.

Parked at the EMS building and the puppy and I went from there up the canyon.  I was planning on hitting the trail along the stream above Monrovian.  Ran the three plus miles there and saw it was knee to waist deep snow with no tracks so I turned back and headed a little bit further up the canyon.  Soft deep snow prevented any speed but a beautiful morning to enjoy the canyon.  I finally switched out shoes to my new Altra Lone Peak 2.5's.  Should have done it a while ago as I believe a lot of my issues I have been having have been related to my shoes as I was trying to stretch more time out of them than I should have.  They felt really good!

Came up to Utah County to watch the superbowl with the in-laws.  Hit Squaw Peak with a group from the Utah County Trailrunners.  Started from Rock Canyon.  Clear blue skies made for a great day for a run.  I was hoping for a double but was going to make sure after the first one I couldn't feel anything injury feeling.  Just tired after the first one so back up I went.  I was starving by the time I hit the top for the second time.  It was nice to hit the packed trail through the snow about 5,550' of climbing..  Now a few days later my quads are trashed.

Recovery day:  Legs are pretty sore, hit the Red Rock Trail, pretty sloppy muddy down low, slow and easy, legs started to loosen up as I went.  Just four as I snuck out of work to get it done.

Legs were still pretty tight this morning.  Decided to hit the snow covered dirt road from Bishop Tuft's property out to Poverty Flats.  Just kept the pace easy and was able to cover the miles with no problems.  Nice clear, cold rural Utah morning run with the dog.  

Up early and did another flattish recovery run.  Ran on the country roads up into Poverty until I hit five miles then came back the same way.  Kept the pace easy just under 9 minute miles average, still some soreness in my quads but can't really feel it unless I push the pace or downhills.  Hoping to get a long run in this weekend.

Started from the EMS building and ran up to the mouth of the canyon then along the foothills until I got to the hot springs then back the way I came.  Some crunchy, icy, snow made for some spots a little more challenging.  Another single digit morning, but at least we have no inversion in our valley.

Four easy road miles around the hood this morning.  Hoping to do a solo marathon tomorrow morning at an easy pace to get some time/mileage under my legs. 

Went to the paved trail starting in Central.  Wanted to get a long run in and keep it around four hours.  Tried to keep the miles around 9 min pace.  Went along the path until the trail head to head up the canyon.  There is some pretty good hills on the way out to keep it interesting.  Stopped at the half way mark to eat a protein bar.  Had one gu on the way back at about mile 20.  Ended up with an average pace of 8:47 and a total time of 3:50.22 without pushing the pace at all.  My legs were definetly tired when I was done though and were still sore a bit when I began.  I haven't ran that far for almost a year with probably not even a training run over 20 for that long but I have had some long grueling days in the mountains training.  Now just got to figure out how I am going to run 50 miles in a couple weeks.

Went with my son Spencer for a hike above town for the last day of the chuckar hunt.  It's always good to spend a few hours alone with your kids just enjoying the outdoors and talking about life. Climbed about 800' in the first mile then came down another finger of the hill.

Easing the legs back into it after the marathon last weekend.  Started at the trail above Richfield but after two miles of slick, sloppy mud decided to cut back down into town and loop back on the paved path.  

Drove to the conservation corps road and ran up to the closed sign then looped back down the other trail.  Fun run the trail has some rock ledges that are fun to run down and work on footwork.  Opened up the legs somewhat on the way down just to test them out.  Kept it short as I was on a work lunch break.

Windy morning today and the neighbor's trampoline blew inside our trampoline creating a muddy mess this morning.  So went to the gym at work for an afternoon workout.  Did 10 minutes on the eliptical, then two miles @ 2% incline at 8 min pace, then ten minutes eliptical, then another run at the same, then another 10 minutes on the eliptical.  Also did three sets on the bench in between.

AM: Run commute into work.  12.5 miles AP 8:14.  Won't have time with my son's wrestling tournament tomorrow to get a long run in so decided to run to work and back today.  I am hoping to work on covering miles on tired legs so the break between runs should help accomplish that.

PM: Run commute home.  Legs were starting to feel it on the way home.  AP 8:30  Total of 25 miles for the day so I feel good about that.

Went with Spencer for a jog/hike through the foothills looking for deer sheds.  He is stronger at running hills than I thought.  Came back then went to the park to play soccer with the kids.  Did not count any soccer time, but got some good sprints in.

Went to the dirt roads from Bishops heading out into Poverty Flats.  Just kept an easy pace to simulate the 50 miler coming up.

Went with the doggie to the country dirt road south of town.  Ran four up past the powerlines then turned around and went back.  Lots of deer in the foothills.  Pretty much just a relaxed pace...

I kept it short today started at the EMS building and went through the sage/cactus/rocks off trail for a half hour then came back.  Just exploring around and looking at the deer.  I need to get a long run in this week and looking at my schedule may have to do it early tomorrow morning so I kept it easy today in case I am able to do it tomorrow.

Woke up early and did a solo 50 K on the redrock trail above Richfield.  I like to do a five mile stretch there so 10 miles round trip.  I parked at the two mile point so I could have an aid station at the four mile and six mile points.  Tried to keep about a 10 minute pace during the run.  Not alot of elevation but did 2,361'  of climbing.  Mostly in the first couple miles of each 10 mile loop then just some short ups and downs the rest of the route.  The trial was not muddy but has some serious ruts from some people who drove their vehicles on the trail when it was muddy.  Took a gel at about mile 20 and a couple sample packets of jelly bean things.  Felt fairly good the whole way, my hips/joints got a bit tight towards the end.  I mainly did this run to test out some things and try to find a sustainable effort pace for my 50 miler in a few weeks.  Averaged 10:07 pace for the time I as moving, probably spent another 20 minutes refueling at my vehicle.  

Short run around the block to test the legs out after the 50K yesterday also did a few minutes on the indoor bike at work.  Legs were a little tight but not bad at all.

Went to a park in Orem with the kids while visiting Grandpa.  Ran around the outside of the park a mixture of grass and concrete.  Legs were feeling pretty good.  Didn't want to push the pace or distance and kept it short then played soccer with the kids.  AP: 7:56

Ran from my house with the dog.  Ran up to the foothills then up and across the trails leading to the mouth of the canyon.  Ran a mile or so up the canyon road until I hit the gate then came back the same way.  Legs are feeling really fresh and wanted to run this morning.  

Another really good morning run with my dog.  Went along the dirt roads heading South of town.  Ran up the trail to the base of the mountain along the foothills.  Watched the deer streaming out of the open fields back up the mountain.  Nice sunrise then headed back down went off trail for a mile or so following the path of the deer from where the came up from hoping to find a fresh antler shed to pay for some new running shoes.  No luck, but something to do.  Kept a steady pace back to my vehicle and felt good to be running healthy and smooth.

Decided to try to keep my runs relatively flatish this week and average about 10 miles per day to build efficency on the flatter miles towards the end of the race.  Went from Bishops to the dirt road heading out to Poverty Flats.  Decent dirt road/4 wheeler trails with only 500' of climbing.  AP 8:43.

Hit the Red Rock trail again this morning.  Legs were feeling really good this morning.  Just an enjoyable time running this morning.  AP 8:48 with the hills, stream crossings, and such...

Ran off trail through the foothills south of town.  Found one four point deer antler...  Just a relaxing Friday morning run exploring around.

Had the in-laws in town to watch TJ's wrestling tournament.  Steve wanted to go fisihing at the pond after the tournament.  I ran up to the pond the back way on the trails and met him up there.  Caught a few fish on my fly rod at the pond then ran back home.  Good way to spend the afternoon.

Went to the Thompson Basin Road followed four wheeler rock trails up for about three miles then cut off through the cedars hills and explored around until I eventually hit the trail again at the bottom.  Lots of cactus we had to dance around during the run.  Had to pull some out of Laci's paws when we were done.  Just looking around the hills and pretending I can run like the deer.

Six easy miles on my "country roads" route.  AP 8:05

Three and a half loops to the Hot Pots taper run.

Grabbed my two oldest kids for a couple loops around the hood.

Spent the morning off trail running through the foothills looking for antler sheds.  Trying to take it easy on the legs.

Grabbed Spencer and we ran to the city park so he could practice soccer.  Then we ran home.

Did a mile run then walked the rest with my wife.  Should be my last run before the 50 miler on Saturday.

My first 50 mile race. Held on Antelope Island, we went up the night before and I slept in the back of the van with my middle boy and my wife and youngest slept in my backpack tent.  Slept pretty good considering.  While getting ready I noticed my GPS watch was dead.  I have always raced with a GPS as I like to track splits/paces/miles, but I was going to have to go by feel on this one.

I knew the first 20 miles on the East side of the island has the most hills.  Tried to run conservative for the first 20.  It was hard to tell how fast I was going but the effort felt good, but my left hip was tight.  It continued to be pretty tight and by mile 25ish I was thinking I might be in some trouble.  The stretch to the Ranch aid station at mile 33 was the worst and I was moving pretty slow and was thinking I was going to have to be walking/struggle the last 17 miles.  I asked my wife for some Ibuprofen and got my 10 yr. old, Trenton, to pace me the next six miles to the next aid station.  Just having him there running so smooth helped me get my head back where it needed to be.  Then the ibuprofen kicked in and I could open up my hip again.  With ten miles to go I found my wind again and wish I could see my splits from there.  I knew I could run the ten strong as I had done that distance so many times in training and on tired legs.  I was able to pass a ton of people the last couple miles and it was motivating to keep focusing on the next runner ahead and keep pressing on.  I learned a lot during the run about myself and my body.  Had my youngest TJ run in the last mile with me to the finish.  

One mile recovery walk in the morning.

One mile recovery walk in the afternoon with the family.  Still sore don't think any injuries though

Morning walk/jog still sore, just taking it easy and feeling it out.  Was able to jog some...

Just a few minutes on the stationary bike at work then ran some while coaching soccer practice.

half mile in the morning, short time, just to get the dog out before work.

1.5 afternoon, get to feed the neighbor's dogs while they are away.  Ran over then ran back.  Feels like the legs are coming along nicely.  AP 7:28.  I will probably try a longer run this weekend.  Just had some tightness in my right hamstring and left knee after the 50 miler and I want to make sure I am good to go before pushing anything again.

Ran over to feed the neighbor's dogs again cutting through the field on the way there as I needed to get to work.  My weight is coming back down after the race.  I seems like with the swelling and hydrating and eating everything in sight you gain weight after a big race then a couple days later your body regulates and you start to drop. I was 155 this morning and 163 the night after the race.

Woke up to snow on the ground.  Decided to head up from the mouth of the canyon off trail up the mountain heading South.  Succesfully nagivated across the creek then started climbing.  Went up to the top of the head of another canyon about a mile and a half up then followed my footsteps in the snow back down.  Good climb and my legs are pretty much recovered.

Started at the rodeo grounds and ran up the canyon road to monrovian park then hit the trail along the creek unti I would of had to cross the creek at about 4 miles so I headed back down.  The climb felt really good.  After the first mile coming down in the low 7min pace my feet started to hurt some on the pavement so I backed off and just cruised down a bit slower.  Felt good to get some miles in this morning and beat the storm which is forcasted later today.

Woke up after hearing the wind all night expecting snow, looked outside and appeared to be just wet from rain.  I got dressed and got the dog and drove to the dirt road out of Bishops wanting to do a six miler there.  Got outside my vehicle and felt the freezing wind and got back in and went home.  Dog was confused and my weak and pathetic performance so I took her for a half mile run around the neighborhood.  I have been feeling some twinges in my feet and left calf so I decided to get a workout in at the Sheriff's Office gym during lunch without the impact of a run.  Did 10 min. elliptical, 10 min. bike, 10 min row, 10 min. elliptical, and another 10 min. on the bike.  Did some weights between stations.  

Met Shane Harrison in Richfield.  He wanted to run Flat Canyon and link in past dairy fork to the CC trail.  He remembered mountian biking the trail 25 years ago.  It was actually a really nice trail, some mountain and dirt bikers were seen.  Explored a short slot canyon on the way up the finished the route.  Legs felt pretty good, I will probably hit the trail regularly as it has a lot of training options with climbs, flats, and smoother trails.

Ran up to elk hill this morning until I hit three miles then back down.  Didn't dissapoint as there were 15ish elk again up there as I crested the hill.  Just took the climbing pretty relaxed and just tried to keep running the whole way going up.  It is easier in the snow as there are some pretty technical loose rocks on the trail.

Drove to Monrovian Park then started up the 2nd Lefthand Fork trail with Laci.  Steep trail mostly power hiking on the way up.  I was hoping to go up for 45 minutes then head back down as I guess I needed to work today.  After a mile and a half or so it was post holing on trail pretty bad and didn't look like it was getting better for quite a while.  I had already climed 1,500' feet and the dog was struggling so I turned around.  Had a slight ankle turn as I was deciding to leap or climb over a downed tree over the trail but didn't seem like it did any damage.  Also my right foot was bruised after a kid stomped on my foot with cleats while I was coaching soccer last night.  I am hoping it is just bruised and no damage.  Pretty run up there, I will have to plan for a lot longer time if I want to get past the snow.

Drove to the Sawmill Trail up Monroe Mtn.  Ran up the mountain for 45 minutes then had to head back down to get to work on time.  Able to go 2.71 miles up around 2,000 of climbing.  Just tried to not walk or power hike on the way up.  Pretty run, elk and deer were out.

Ran up the canyon above the hot springs.  Explored around off trail for a while.  Good climb, was on all fours pulling myself up the hills at times.  Climbed up for an hour then headed back down...

Did some exploring North of the mouth of the canyon.  I have been wanting to explore that area for a while now.  I always see deer heading up the mountain from there in the mornings and wanted to find out where the went.  Checked out the area on google maps prior as there are some cliffs in the area.  Didn't go exactly where I wanted but got a good adventure in and me and the dog made it out okay.  Next time I will have a better idea where to go and where to avoid.  Still almost climbed 2000' in less than two miles and got into a group of elk some of which were still packing around their antlers.  Pretty cool area and always nice to get away from footprints and beer cans.

I was out late working Friday night and came down with a cold so no run on Saturday.  Did work in the yard most of the day shoveling gravel and wheelbarrowing it around the yard.  Woke up this morning and still had a cold.  Decided to get some sleep rather that run.  Did a run for lunch went up red rock and up a side canyon criss crossing the swollen creek.  Could feel my lung congestion so I tried to run it out.  Always nice to get out...

Didn't get an offical run in yesterday.  Did play ultimate frisbee for an our with my scouts.  Went to the dairy dirt road today and did an quick out and back.  AP 7:58

Went to Bishops and headed out on the dirt roads,  headed up a new one around three miles (rifle range road) I will have to explore more when I have more time.  Run was nice, solitude with a beautiful sunrise.  AP 8:58 with terrain 

Opened the garage door to head out and saw it was raining.  Turned around and was on the steps heading back inside the house when my dog was so excited to go running I couldn't let her down so we loaded up in the pathfinder and headed to the mouth of the canyon.  Went exploring again north of the canyon.  I have a better idea this time from my scamper around last week so I knew where to avoid the cliffs.  It was snowing about a half mile up and it was actually enjoyable to be out in it.  Followed two young bull elk up the mountain, they were both still packing antlers.  Good climb up and around just had to take it slow as there are no trails but game trails and you couldn't see the cactus very well with the inch or two of snow covering the ground.  Took some washes back down and made it out safetly.  I was glad I have a great running partner who didn't let a little rain and snow get in the way of having a good morning.

Good one with the dog up into Poverty Flats, ran up 7 miles the went back down.  I have never been that far in and I could see Marysville from the turnaround.  I will have to run all the way there one day and have someone pick me up.  Probably the longest run for the dog as she was chasing rabbits and prancing through the sage during the run.

I have been trying to find some petroglyphs that I have been told were above town for a while now. Finally found them this morning.  Explored up another canyon for a while then figured they had to be lower and came across them under the hollowed out portion of some big boulders.  I was short on time at that point so I couldn't explore the area like I wanted.  I will have to head back up and explore more fully.  I am suprised I didn't find them earlier as I have been in the same side canyon previously.

Drove up Monroe Canyon and parked at the start of First Left Hand Fork dirt trail, ran up the trail until I hit the turn where I usually start up 1st.  I then went off trail to the North heading up a ridge line, kept getting higher and was enjoying myself so kept on chugging through the trees.  Lots of animal sign but only say a few elk on top and grouse on the way up that the dog had fun sniffing out.  Over 3,000' of climbing, got a bit mixed up on the way down and stuck in some oak brush and almost cliffed out, but backtracked and found the way I came in on.  Having fun exploring my mountain...

Went back up the canyon where I found the petroglyphs last week and explored around the area a bit more.  Found a few more under some boulders and was just exploring the little side canyon a bit more.  Decent amount of climbing and scampering through the rocks and cedars as there are no trails up there, I will have to try to get some turnover for the legs tomorrow...

Ran Flat Canyon between Elsinore and Richfield.  I really like this trail, now I just want to take a nap at work...

Took the dog and went on a shed hunt up the mountain.  Started north of the mouth of the canyon and went straight up the hill from there.  Went for few miles following game trails and saw some new country.  Only found one old elk antler and still saw a bull elk packing around horns.  Nice way to spend the morning.

Went up 1st left hand fork and then up the ridge line north of the road.  No trail just good climbing.  The dog jumped about 20 grouse and that kept her busy.  Linked in at the top with the trail which starts at the towers and heads into Thompson Basin.  Storm clouds came in about halfway up the ridge.  As I was alone and in new territory I did not want to get stuck in a nasty storm and lost so I turned around after a few miles.  Had fun zigging and zagging through the trees and glissading down the mountain.  Not a lot of miles this week but about 11,000 feet of climbing and my legs are getting stronger on the hills.

Ran on the dirt road past the dairy up into poverty flats until I hit 5 miles then back the same way.  Decent run, going to try to get more mileage this week.  AP :8:30

Brought my car into the shop yesterday afternoon  so I ran commuted into work this morning.  Moderate effort the last few miles, got to get my road legs back under me...   AP:7:53

Started at the house and did part of the Richard Loop, did a mile on the track to get eight in before I went home...AP 8:22

Was raining pretty heavy yesterday and much of the night.  I knew the trails would most likely be a muddy mess.  Decided to run with the dog from the house up the canyon.  Nice temps this morning some light fog/clouds up the canyon made for a pretty cool run.  Stayed on the paved road up the canyon until I hit Monrovian Park then took the trail along the creek until I hit five miles then turned around.  Legs were feeling pretty good on the way up and back down.  I just tried to run comfortable and ended up with the last few miles in the low 7's.  AP 8:42 with about 1,200' of climbing.  

Got the family out for an afternoon hike to the petroglyphs above town.  Afterwards we let the boys soak in the hot springs.  

Went to the hills on the other side of I-70 South/West of Joseph/Sevier.  First time exploring the hills over there.  No trails just cruising around.  Lots of climbing crossing short canyons and I headed along.  Took me almost three hours to only cover sixish miles.  So good amount of time in the legs.  Found a couple old deer antlers.

Did a bit extra in the afternoon just to get my 50 miles for the week.  

Started at the bottom on the canyon road and ran up the canyon for four miles then back down.  Added some extra laps around the pond.  

Ran from the forest service boundary up to the top to the towers on Thompson Basin.  Got my PR on the way up: 57:23.  2,466' of climbing.  Good solid push on the way up, I was only forced to walk for about 50 yards right by the top as the snow bank started breaking through.  Just cruised on the way down...

Ran on the dirt road from Bishops, as usual not another soul around just me and my dog.  I had my music in this morning and enjoyed being able to run faster without running up the mountain.  Nine miles, felt good.

Ran Flat Canyon this morning.  Had some tightness in my left achilles so I took it pretty easy.  I was planning on doing six or seven but once I hit the slot canyon and started exploring I kept going until I needed to call it to get to work.  Pretty cool area up there once you do some climbing around the boulders blocking the way and can keep going up the wash.  

Took the dog and went on a hike in the hills south of town.  Pretty steep but short and sweet.

Met up with Shane at the parking lot by the gun range above the Orem Cemetary.  Ran the trails (possible called middle earth) until we changed sides of the road and ran south of the canyon by Bridal Veil Falls, came out by Indian Springs then made our way back to the parking lot.  Felt good to hit my old trails again, nice loop and we beat the rain.

Ran up elk hill until I hit 3 miles then came back down.  Pretty muddy down low from all the rain last night.  Had to open the office or I would have ran more, but time was short.

Ran up the dairy dirt road this morning.  Had a skunk with it's tail up in the first quarter mile but saw it before the dog and got control of her and avoided a stinky situation.  AP 8:22

Had to be at the elementary school by 0600 hrs to go on a field trip to watch the Bee's play with the 5th graders.  Did not wake up early to run and was working in the yard all night until dark.  Managed a short run around the block to at least get a run in.

Parked at the bottom of the CC trail and ran to the forest service sign then down the side trail to the North.  Hit the trail along the frontage until I hit 5 miles then went back the way I came,  nice loop but I was worried as it had about 1500' of climbing and my 50 mile I just signed up for has over 9000' of climbing.  I was thinking about doing three loops of this to get a 30 mile run in but it still won't be enough elevation to similate the race.  Still a good run...and I am feeling healthy although worn down from training in the mornings, working all day, then working in the yard all night trying to prepare for grass and garden.  

Ran up Monroe Canyon to Monrovian then took the 2nd left hand fork trail to the 3rd left hand fork trail.  Had never ran up 3rd left hand, pretty overgrown at the moment.  Good climbing day for me and me dog, over 3,000 of up and then back down.  Fairly rocky and overgrown on the trail so kept it in control until I was back to Monrovian then took it controlled back down the canyon.

Drove to the trail head at start of the canyon and ran along the paved path that heads to Big Rock Candy Mountain.  AP: 8:08  My legs were starting to get pretty heavy on the way back most likely from my two hard runs the last two days.  I had to keep telling myself it was supposed to be hard and I needed to train my body to run on tired legs.  It also didn't help my power ran out on my music in the first 30 seconds and as I ran to Big Rock Candy Mountain that pesky (although catchy) tune got stuck in my head...

I was pretty beat yesterday.  Slept in, did a couple minutes on the stationairy bike at work.  Woke up today feeling somewhat better, could tell my legs took a beating from the paved running last weekend.  Started at the bottom of the hot springs and went straight up the hills behind them off trail just following deer trails.  Fairly steep for the first mile and a half, then jumped on the 4 wheeler track on the top and then cut off again and wound my way back down to the petroglyph canyon and then looped back to the car.  

Went up shingle creek, to scrub flat trail, to Washburn lake.  Hit the ridge above the lake and looped around back down.  Good climb on the way up to the lake.

Ran from the side canyon just North of the mouth of the canyon.  Had fun exploring up the game trails up the mountain on a blustery morning.  Went up for an hour then started working my way back down.

Went to Capital Reef with the family, did some hikes and ran back down with Trenton.

Went to Hickman Bridge in the morning then hiked to Cassidy Arch.  Beautiful area to enjoy with the family.

It was my wife's birthday yesterday so I took the day off from training to allow her time to do what she wanted.  Hit the dirt road out of Bishops this morning and legs were feeling pretty good, probably because I did not run hardly at all last week.  Got to buckle down and do a final build up these next three weeks then a short taper before the Bryce 50.

Alarm did not go off this morning.  Only had a little bit over an hour to run before the elementary school field day started.  Elected to go up the mountain instead of getting more mileage in.  Tried to go south of the canyon but the stream was ripping with the runnoff and I got worried about the dog crossing it so we went North of the mouth.  Good steep climb up deer trails then looped back down the wash at the bottom.  Kids did great at the field day and I am glad I was able to take the day off work to watch them.  Trenton (5th grade) won the mile in a time of 6:25ish.  Spent the rest of the day finally planting the garden.

Ran on the Dairy dirt road from the rodeo grounds.  Legs felt fairly decent this morning.  Nice ten mile run to start the morning off right...

Ran up the trail to elk hill then went up the west hillside a bit.  Had a group of coyotes seranade me and Laci this morning.  Just took it easy for a recovery this monring.

I really needed to get a long run in today.  Shane called and said he would be in town and wanted to go on an afternoon run.  I decided to split my run to be able to accomadate him.  Did 15 in the morning solo along the foothills south of town.  Went up a canyon for a few miles and the creek was crossing the trail several times with runoff flowing down the trail for much of it.  No sense trying to stay dry so I just plunged in and enjoyed the numbing cold waters.  Went back down after the trail ended and ran and saw two paragliders taking off from the hill, I ran over and watched them take off then skirted around the hills off trail.  Not too enjoyable this time of year as there is a lot of cheat grass and cactus hidden below.  I just wanted to get a good amount of time on my legs and was able to go for four hours.  Got home, ate, then worked in the yard shoveling gravel and transporting it to the back of our lot for more than five hours.  Then Shane called and said he was ready to go.  Met about six and I drove us up the canyon to First Left Hand Fork Trail and we power hiked up to Washburn reservior. then ran down about six and a half miles more.  Felt good to get some time on the legs.

Memorial Day: Woke up and did four repeats at the hot springs with Laci.  6.2 miles

Then drove to Kanarraville Falls with the family and hiked up the awesome slot canyon to the falls.  Had a great time hiking through the creek and enjoying the time with the family.  6.6 mile hike

Lunch run out on the Red Rock with the CC/104 loop thrown in.  Need to get more heat training in.  

Ran the foothill trails above town this morning.  Did two hot springs repeats then ran up to the fishing pond.  Needed to add some mileage so did two miles around the pond then headed back.

Got tricked into playing soccer with my boys at practice last night.  Could tell when I woke up my legs were not used to the sprints and cutting.  Decided to take off some mileage and do an easy run up the canyon on the road to Monrovian then back down.  Started to loosen up about a mile or so in.

We have the father and sons campout this weekend and I needed to get a long run in this week so I decided to get it done this morning.  Was planning on 25 but that is so close to a marathon I might as well do that.  Went solo to the trails above Richfield.  Made sure I did the 104/CC loop twice to get some extra climbing.  Had four chomps along the way and a small pack of peanut M&M's.  Just tried to stay steady throughout the trail run AP 10:05.  Now two more weeks before the Bryce 50 mile race... not too excited to sit behind my desk for the next few hours.  Hopefully my legs do not tighten up too much.

Drove up to Monrovian Park and took the 2nd Left Hand Fork trail up for about a mile and a half then turned around.  Did an extra mile along the trail by the creek.  Legs feel good after last week, 1,500' of climbing this morning.

Lunch run, mid 90's, decided to run up Dairy Fork to check it out.  Deadended when a huge boulder blocked the way about 15' up a cliff, checked out an alternative way climbing around it but would have to crawl through a sketchy looking outcrop with a big drop on the side and loose rocks leading up to it.  Decided to play it safe and head back down.  Ran a bit up the left fork which was way more open.  The heat sapped a lot of my energy but that was the point of the run today.

Morning run with the pup, did four repeats up to the hot springs.  Just enough uphill to get you working up there but can still run it decently then down hill for a third, then flattish for a third of it a bit over a mile and a half for each loop.  Starting to taper down for the race, want to still keep the intensity level up just cut back on mileage for this week.

Ran the foothills up the the base of elk hill, hit 2.5 miles and turned around.  Played soccer with the boys last night and my legs were a bit tight so I just took it easy this morning.

Four miles around the track/baseball field around the house, did alternating laps on track/grass for the last few miles.

Ran the dirt "dairy" road for 10 miles. AP 8: 26

Half mile jog around the block

Two miles with my wife slow around the hood. 

Drove to Bryce Canyon on Friday afternoon.  Got a camping spot at the Red Canyon Campground then went and picked up my packet at Ruby's Inn.  I then went fly fishing below Tropic Reservior on the small creek.  The cold water felt good on my legs.  My left knee has been somewhat bothersome the last two weeks although it has not affected my much during my runs so I was hoping for the best.  Slept in the back of my vehicle and woke up at 3:30 am to make it to Ruby's for the 4:30 shuttle departure for the start.

The race started and I planned to take it easy and feel things out the the first few miles as it is a long race.  Got in a good groove along the single track weaving through the forest.  Had to remind myself to look up at the amazing scenes and views along the course.  Truly one of the most beautiful areas in the world.  I feel blessed as I did not feel my knee the whole race and it was a non-factor.

Tried to keep hydrated at the aid stations and eat some food/although I probably did not eat enough or drink enough during the race.  Had some gel packets/salt pills/ and usually a handful of candy at the aid stations.

I was feeling okay throughout the first 30 miles, so I put in my music as it was starting to get hot and just tried to remind myself to keep moving forward.  There was over 9,000 feet of climbing involved so you had to pick the climbs and decide if it was worth running or not.  The race was also ran at a high elevation and I could tell when we were about nine thousand feet my body was working harder than usual, but it didn't affect me as much as others.  Lot of power hiking up the hills, I was getting passed on the hills at the beginnng and by the end I was passing most people and did not get passed after 30 miles or so.  The last nine miles or so from the last aid station were probably the toughest section on the course (although beautiful).  It was the hottest part of the day and pretty exposed with lots of climbing.   I knew most people could not run up the climbs so concentrated on running and making up time where I could when the trail would flatten a bit.  Like most people I was running low on fluids and started to get some slight cramping in my left quad if I pushed the pace, took a salt pill, but my GPS was out of battery and I had to guess the distance to the finish and tried to ration my fluids the best I could.  I was able to run strong the the finish and was proud of myself to be able to push and run where I could along the course.  I am not sure of my exact time, but she said it was 11:15:15 ish.  I will have to update when I find out my place, somewhere around the top 20 males to finish.  It was definetly one amazing adventure and one I would recommend to anyone... 

Took a week off to recover from the 50 miler.  Did stay busy and rode the bike a couple miles most days last week and worked a lot in the yard.  Took the pup up the canyon above the middle school this morning.  Just working out the kinks

Shane called last night and asked I run up Dairy Fork to take some measurements as he wanted to build a ladder over the cliff.  Ran up the wrong canyon to start but did some good exploring.  Finally found the right canyon and got the measurements... should be interesting.

Went with Shane in the mountains above Richfield.  Went up Dairy Fork and came down Flat Canyon.  This run kicked my butt, definetly not recovered fully from the 50 and the last few miles were hard.

Short run to the pond then ran around it for a mile then back down to the Rodeo Grounds.

Did three repeats on the trails to the hot springs.

Crossed the stream at the mouth of the canyon and went up the mountain to the south.  Went exploring around for an hour then off to work.

Got to get out of the slump.  Ran up Monroe Canyon Road with Laci dog this morning.  Started working out of a new office so my 10 minute commute into work turned into an hour commute, so hopefully it will settle down and I can get back into a scheduled.

First real run in a while, I have been going on quite a few hikes and some shorter runs and hunting the last few months.  Legs and lungs need to build back up, did the dirt roads around the pond then a mile or so around the pond.

Ran the powerline trail with Laci,  Let the build up begin...

Four miles, up the trail to elk hill until I hit two miles then back down to the truck.  

On the roads around the hood with the pup.  Short time today due to work commitments.

Ran the inaugural Crimson Canyons Crush this morning.  An informal adventure run in the mountains/canyons outside Richfield put on by Shane Harrison.  I was not sure how my legs would respond with minimal running the last few months.  Took it fairly easy most of the way but no pains and felt pretty good the whole time.  Definetly a fun run with lots of scrambling through slot canyons, climbing, and dancing in and down the stream bed.

Ran the dirt "Dairy" road by the light of the supermoon this morning.  It was neat to see the deer streaming out of the fields crossing the road before me as I ran.