Have a little faith

Hit all the dead ends up Monster. It was about 6-degrees up near the mountain. Exilliarating. Later in the evening, about 7:00 with clear sky full of stars, and temperatures at 5-degrees, Ryan and I put on yak tracks and ran 4 miles; up rattlesnake gulch to the look out and back. Not a sole was out.

Ran to Palisade Dr, making sure garbage can was out.

Fox and hound speed work with black sheep.

Around Parley's park and behind eastwood to MCC. Then 4X hill

Inversion was terrible. I waited until some of it had burned off, leaving at 8:30 and returning at 11:00. I went up to the olympus cove, then down wasatch blvd to 6200, and back through holladay.  I was not feeling in shape, so I took it slow.

3 miler home from grandparents with Ryan in evening.

6:30 evening run in dark. Ryan wanted to go, so we ran around S-curve, up to eastwood, then did a couple 0.1 mi sprints.

Up monster with all the dead ends, then to the fee station at Millcreek. 1:20 minutes.

2hrs:30mns: = 8:15/mile;  Left late ~ 8:15. Nice morning, 30-F. Ran to stop sign to leave a drink, then back and over to run the monster with all dead ends. Back to the stop sign at 8.2 miles for a drink. Then up millcreek canyon to the snow gate and back home. Felt fine, better than last weeks 17. Total elevation gain was about 2,600'. Maybe I'll go long again next saturday. I have a planters wart at the ball of my left foot. 

I missed getting out this morning with the black sheep. It has been such a nice day that I went right after work running past HHS...up through the country club...21st S...and across Parley's Canyon. Ran in shorts. 1 hour 19min. I'm rarely ahead of 1:20, so I'm stoked.  

Sunshine and snow, in this afternnoon jaunt up to the fee station at Millcreek canyon and back. 20 minutes, includes waiting at the traffic light.

Windy run through parleys.  Caught a bad head cold - lasted at least 7 days.

Feeling poorly, but ran up Monster and down for 6.

Still not feeling well. Ran up behind  eastwood early AM.

Still sick with bad cough. But needing to keep up mileage and hills. Went up Millcreek canyon to the Inn, at 5:30 AM

Early run into the fog, up MCC to elbow fork and a little beyond, where the sky was crystal clear. Back down into the inversion, the up Parkway where I ran the Monster with all the dead ends, in reverse. I was hammered, having been sick all week. 3:45. Must have gained about 3200.

Had not run since Saturday's 21 miler. Not feeling well. Has been two weeks now. Managed to get in a slow 7.

Another slow run, just trying to keep up the habit of getting out the door.

Ran with my fuel belt to elbow fork. It took soooooooo long. Left at 5:52 thinking for sure I'd be home by 8:00.  It was 8:05.  Oh well, at least I'm running. Took a nap. Weighed myself at 10 lbs less than last Sunday. Low energy.  Beautiful canyon.  The snow slowed me down too.

Early run up around eastwood, then top of Gilead. Good hill workout. 1:15

Very windy and biting cold, especially on the face. I even turned around 1/4 mile from home, but then turned again and got-er-done. Went up into Oly cove where the wind was protected by the mountains. Ran to Neff's, then back down. Checked out Eastwood but the wind picked up from Parleys. Made it to the top circle, then back.

No one met me down by Burke's, so I ran the loop into Parley's gulch, then up into Eastwood for 7. Even messing around and waiting for some of the group, I made it less than an hour.

A long-slow-distance run. Left a little late, at 6:45. Down Tanners, up eastwood hills and down to stop sign. Had a drink at 6.3.  Then down to Wasatch Blvd, over to Oakridge and up. Detoured onto Jupiter then back along Adonis. Did two of the four dead ends: Mathews and Crestwood. Then up to Neffs and down to my drink again at the stop sign. That was another 6.8. Hooked up the fuel belt and took my GU to the gate and home, for another 10. Total 23.  Lots of hills. Every bit as many as the Red Rock. I felt sluggish and weak until the Excedrin kicked in and the sun came out. This restored my confidence and made it home with relative ease. 

Ran around sugar house park a couple times with Ryan. Rosalie walked Gus.

2.5 miles up and back Millcreek for warm up with some strides, then to Skyline track for 2x800's, 1x1600, 2x800's.

It snowed 4" last night, and was slippery and with chucks of ice on the road. I made first tracks in the Parley's gulch, then up along Eastwood. The typical 7 mile route on Thursday morning. Went alone, which was fine. I like the solitude. People out snow blowing their driveways.

Early run up millcreek to elbow. The run from the gate was slow going, making new muscles as the soft snow twisted the foot around, sometimes twisting the whole body. It took longer than I'd hoped, arriving at 1:07, and then finishing at 1:05. But I'll be okay. My right foot plantars faciatis burns and running wierd makes my right hamstring tight. Steve Taylor was up walking his dog on the snow.

Snowed heavily the night before, and roads were well covered. Ran up monster and home in 51:45, which is a lot faster than I thought I'd run considering.

Ran the monster EEE, into the four dead ends. Did well, at 1:12. Black sheep ran savor the hill, but I needed more steady running than sprints at short distances.

This is beginning to be a staple run. I've done it now for 7 weeks straight, and though Burke and his possey are not there any more, I still get down to his rondeveau by 6:00. Except now I don't wait because they've gone elsewhere. That's quite alright. I always like the silence and running my own pace. I run along 26th east to 27th, up through Parleys nature park, then once I hit the frontage road on the east side of I215, I head east up to Yosemite and over to Millcreek canyon for a perfect 7 miler. I've got to remember to turn up to the fee station for another mile, making it 8. There's no other way back home except Upland Dr.

With Ryan - up monster. Detoured on (the one lower than Jupiter), then along Adonis to Oakview. Did three of the four dead ends (not Zarahemla). Up Gilead, back to Neff's canyon where I caught up with Ryan, and then home via Millcreek. I wanted to go farther, but didn't have the time. Actually I'm glad I didn't, as I'll see how this Saturday's run feels having rested a little more.

An afternoon tempo run up to the Eastwood tanks: 2.1 miles ~ 17.5 minutes.  Back home in 32:00. Turned off the watch and went over to Palisades.  It was 50-degrees and I was warm in my shorts and a long sleeve shirt and gloves. No hat thankfully. I could have had on a short sleeve shirt. Gloves were nice.

Up to Neff's Canyon and back. Nice clear morning. Feeling refreshed and ready for an awsome run this Saturday in Las Vegas at the Red Rock Canyon state park.

Ran a couple miles before catching the plane, checking out which shoes to run in. I elected the DS Trainer over the Nike Lunaracer, for comfort reasons. My feet were fine.

Temps were a little cool to start, and I decided to run in a short sleeve shirt rather than my tank top. This was a decision that I kind of regretted after only a couple miles, but the shirt worked well. It carried it along for a few miles at the end when temps started to climb. My goal was to be under 3:40. In three previous runs, I've never gotten below 3:37. I thought if things went well, I could hit the BQ time of 3:35. And by mile 23, I knew it would be close, realizing my under 3:40 was certainly likely, but not absolutely certain about the 3:35.  But, I laid it down and pushed hard, hitting 7:15 MPM the last three.  Because of the fast finish, I really feel good about the run, and finished 17 seconds ahead of another 50 year old man, whom I don't know whether I passed or simply was just inside the chip time. The line to the johns was long at the start, so some probably just started late by the clock. A woman passed me in the first 2 miles, and I never saw her again. But I ended up finishing 3 minutes ahead of her time. So, the half marathon group of runners confuses the field of marathoners, but I like it that way. With them, you don't know if your passing half marathoners or marathoners, so it takes out some of that competitive foolishness.

Run around the block with Ryan

Felt good to go up to Neff's, in a time of 43.

Ran the monster in 53. Took it easy. Had to work early so no time to stretch it out any longer.

Good evening loop around parleys park.

Trip up the millcreek to the gate. Good winds.

Monster in 52.5

Trip up Millcreek to the gate and back. Some serious winds. Time 1:26.

Without any warmup, I ran the 3 mile loop in 22: 18, even stopping to spot a wood pecker loudly drumming on a telephone pole.

I awoke at 6 and found an inch of snow on the lawn. So, guessing that there would be more up the canyon, I laced up. There were lots of tracks in the snow ahead of me. Turned out to be five girls out running. They turned around at the haven, and I kept going where the snow got to be about 4" deep and still snowing. Absolutely gorgeous. Turning around, though, I realized I had a tail wind going up, which was now in my face. It was soft on my soles running down in the snow. Unfortunately, it kept getting less deep and by the four mile mark, I was pretty much back on wet pavement. Total time 1:30. Happy to have gotten out.

Trying to stay in the Thursday morning habit that I formed over the past year, and run Parleys park up to the frontage road. Sometimes I vary the distance, adding an extra mile by going up and into the foothills. Not today though. I was glad to get out. My right plantars faciatis really burns for the first mile or so. By around 3 or 4 its gone away.

Started out strong, then didn't do so well between 10 and 18. But I took a drink at 16, with a GU, and an Excedrine, and things got better after that. I finished in 2:58 net time, 3:10 gross time, stopping to change shirts, hide gloves, and fish out my drinks, and take a couple potty breaks. The route took me across parleys crossing after going up into the eastwood area, then down 21st, over to Parley's Way, down to Highland High, around sugarhouse and back to Highland High. Then south, by Oly Jr., the canal road, Hilsden, back along Wander, to the S-curve, up Evergreen, the frontage road above Skyline, and home.

Around by Highland HS, to Parleys crossing. 1:24

The old loop from 23rd east into the eastwood neighborhood.

A little over 15. Ran the monster to MCC ~ 5.2, then to rattlesnake. Took 2 minutes to rest, then ran a 15 minute tempo, trying to reach 2 miles, which I did, from rattlesnake to in between the two entrances at box elder. A solid 2 miles. My legs were wasted then, as I jogged up the canyon looking for Ostler, but he must have run the snow, which was quite soft. I then tried another tempo down hill over the exact same 2 mile stretch, but my heel was hurting, and it took 14 minutes.

Quick up and back to Neff's canyon before conference, and to see the sun glistening through thick low clouds after 5 inches of snow. But it started snowing on me, and I was frozen when I got home.  38:30

Down to 20th east and back up evergreen to Virginia, around skyline and home. 40:40.

Monster E with a very sore right heel, which made me limp, causing pain in my hip and knee. I felt like an old man. Total time 1:17

The parleys gulch loop, with a run up the trails on grandeur, adding another 0.4 to the 7.2. Finished well, with 59:20. Plantar's hurt for about 1/2 mile, then started loosening.

Nice Sunday run up the canyon to the gate. Snowed all day Saturday, and even along my entire run, lasting 1:28.

Monster in 50:22. Right heel burned for first 1/2 mile only. Then felt better. Hoping it will not bother me too much Saturday.

A run up eastwood just to loosen up and stay focused.

Just a brief warm-up with the DS trainers.

Nice weather. SL is getting cheap with this race. There was no GU. None. Run this 6 times. There have always been GU at 13 and 16. Not this time. Also, the logo's on the shirts are insanely cheap. Simply an iron on patch. No silk screen. Weather was excellent, at 48 degrees to start. Tossed my gloves and short sleeve overshirt at mile 9. My 8 mile split was 55 min. Half split was 1:33. 16 mile split was 1:53. My radio lasted for 3 minutes between 15 and 16. Then it went dead. I was bummed.  Slowed down too much but finished good at 3:16:31. If I ran this right, and if my right leg was feeling better, could have got 3:14, maybe even better.

Having been sick all week, it was my first time out since the SL marathon. Ran parleys and the trail above Eastwood. 1:05 (slow but sure).

Monster in 49:36. Not bad at all. Hills really felt good.

Down to 20th east, up Evergreen for 5. Good time: 40:40.

The morning slipped away, so I kept it short. Went up to the tanks above Eastwood. Saw Rachael running. She wants to do a few trails together. Her email RK1@gmail. She's moved over to El Surrito near us.

Loop around highland high, to Parleys crossing and home 1:20:00. good time for having been sick.

It snowed all day Friday and through the night, with low clouds and icey puddles. Still, Craig and I went out at 6:00, to the loop through Tanners, up into Eastwood, then to the 4-way where I stashed drinks. Craig left his second long sleeve, and we continued down to the blvd, to Oakridge, then did the five fingers ending at top of Gilead. Over to Neffs, then down to the 4-way. Craig was wasted from the hills, but I wanted to stretch it out. He followed me up Millcreek, waiting at the bridge while I went up to rattlesnake. His Garmin calculated 2700 vertical. A good run.

Down to 20th and up around skyline.

Loop through tanners park.

Loop through tanners park

With Romrell: out around sugarhouse park, through country club; along 23rd to 13th, up past cemetery and back along wasatch. Through parleys crossing and along frontage, up diagonal to 4-way. Then down and along Wasatch to oakridge overpass. 14.2 to there. I then ran over to skyline, 2x400, then home for another 2 miles.

Went up to the snow gate on a casual run before my Dr.'s appointment. Still snow packs above gate. Finished respectably in 1:28.

Needed a run after driving 1000 miles through Idaho. Would like to have stopped and run 7 miles around the "craters of the moon" site, on highway 20.

Windy Sunday morning. Ran up to the Inn at Millcreek.  Stopped along the way to look at the muddy creek flowing very respectably.

Ran the monster in 51:50, with 4 oz weights in each of my shoes. Why? trying to trick myself into the light weight shoes I'll run Ogden marathon.

The river from the dam was impressive. Kept wondering why no one was kayaking or rafting. A hugh flow. I ran well, but my plantars faciatis hurt around mile 13. Running in the gravel shoulder helped some. I was almost reduced to walking at 18. Makes me mad. I don't know what to do about it. Cortisone shot? I stretch it but nothing helps. Driving home was very painful as the tendons tightened up.

This is a nice run, but I'm confused why it seems harder than SL marathon when it actually has another 500 feet drop. I consistently do 5 to 7 minutes better at Salt Lake. Maybe its because I spend too much time looking around at the canyon and reservoir. I KNOW I spent a lot of time watching the river below the dam. That was amazing.

Equivalent 10. Biked up rattlesnake and up pipeline to elbow. This was a killer on the quads, and equivalent to a run the length of the ride up. Elevation gail 1800 feet. Magnificent day. Trail had plenty of ponding water. At elbow, water was flowing across the road from Mt. Aiers. 

First run since the marathon, around Tanners.

Wanted to run long, but my busy schedule would not allow. Went up monster.

It actually snowed last night. This is memorial day Monday. I awoke to snow on the ground. Really didn't want to get out of bed, but couldn't resist the interest to see what the canyon was like. Wow. Slush starting at the stop sign, and getting deeper with each step. The road above the gate had 3" of snow, and reached 6" by the time I hit elbow. I really could only run another 1/8th mile above elbow before the snow fields and new snow made it unrealistic. I was surprised to reach elbow, with long pants, at 1:07. But it took me an hour to get home. My feet are sore, especially the right, with the plantars faciitis. Pain to run, especially down.

5 mile slooooow. Couldn't get going. My feet hurt. Went to 20th east and up around skyline. Took 48 minutes.

Went 100 yds, and stopped, turned around and just about gave up. My feet were sore, and I thought this isn't good. Better go ride my bike. But I gave it another college try, and made it out Wasatch Blvd, down Tolcate to Holladay Blvd, back up Country, to Indian Rock, and Naniloa to Branch, the up up up to Straton, and back along the park at Olympus. A very nice run. And I felt a little better, but still finished at an 8.35 pace. This marathon next Sat. has me a little worried. I've very glad 10 miles is on a gravel road.

Monster with new shoes. Did better despite the sore heel.

Lava Hot Springs, ID. Morning run for about 8.5; then to the springs and pool. Later I went up to the top of the mountain and down the service road for 6.5, climbing about 1200' in 2 miles.

Around the block

This was a Ragnar training run. I took my car and bike to the top of Gilead, then got a ride down to the Boulevard. Ran up 1.5 miles /800 feet (15:50 min), jumped in the car and hurried down to the bottom, and ran up again 1.5 miles / 800 feet (15:43). This is a 10% grade (800' / 7,800')  just ideal for over Guardsman's Pass next Saturday.

No Gel at miles 20 and 24, as was supposed. So, except for the bagle I had at the beginning, and a gel I took at the start, I had only a few banana slices, and no Heed or sports drink. With my fuel low, I slowed the last 4 miles, maintaining 7 mmp most of the way, then hitting 9. Split at mile 8 = 55:20;  mile 16 = 1:55;  mile 24 = 3:01:20. The last 2.2 miles took 19 minutes. I walked for 20 seconds only at mile 22 to get a good drink, but then my right leg tightened up and I was way slow for about 1 mile before being able to get a pace.  Ryan ran the half. Said he "It wasn't as easy as you said. That hill kept going up forever".  Ha!

Around the block - nothing major.

Nice run from home up to the top of Rattlesnake, turning around as I got to the pipeline. They've done a lot of work on the trail, making it easier to run up and down, but not as fun for bikers. In fact making them feel more at ease going faster.  Ragnar this weekend.

Ragnar starting leg 9. Took the wand from Jana and ran 3.2 miles in just under 21 minutes.

Up the griding hill of Gardsman. Climbing 1,650' in less than 3 miles. The first half of the 3.2 was pretty flat. Then it started to rise, and not at all that fast. But then KA-POW!  At the end, I still hit 32 minutes. It was hot too. Nearly 80, with the sun beating down. I crossed the road whenever I could to find shade. I power walked about 6 times.

I passed the wand to Dan Sorenson who ran the next leg. He did well. About 1 1/4 mile from his finish, I got dropped off to run him in. That was nice. I liked his run, and could do it much easier. He kept up with me, but I could have run faster. He had to power walk twice. There was snow, and the temperatures dropped 20-degrees! between his run and mine. It was actually cold at 57-degrees with a breeze blowing off the snow. 

My only regret is that I didn't run in the last 7 miles with Scott Olsen. I didn't really think that I could run along side one of our runners. I wouldn't mind doing an Ultra team.

From just below gate, to top of Millcreek and back. Snow pack was amazing.

Drove to gate, then rode to top of Millcreek. Took my camera.

Up monster and neffs in 55.

Cedar City foothills.

Cedar City foothills to the south, up 6th South. 800' climb in .7 miles.

Went at 6:00 with Dan Sorensen. Drove to the gate then ran up to the top of Millcreek. Feet got wet as flowage across street. 44 minutes to the top. Then after we messed around for at least 5 minutes, maybe even 10, we made it down in 44 (so more like 37). 

Trent asked me to go up Monster. He and Anders rode bikes. I passed trent at the first dead end street. It was hot in the afternoon.

Tanners park in reverse, from top down.

Going up MCC was no problem, left home at 4:52. It took 1:37 to the top. Wasn't in any hurry. Coming down, ooooh my feet hurt. I didn't have orthotics, which may have been why. I was HAMMERED at the end. Total 3:07. Still a little snow but the buggers cleared the road for the cars. Only 6 or so passed me going up, but there were 12 or more cars at the top.

Tanners loop and to the foothills of eastwood. Rained a little.

Rode up monster with Jason. Figure equivalent run equal to the uphill part.

Down to 20th east and up evergreen. 41:45

To the gate up Millcreek. Craig Romrell was riding his bike up there and passed me near Church Fork.

Monster. Hit the top of Gilead at 25:15, finished run in 49:50.

Monster and all fingers early in the morning. Made it in 1:15:30 which was excellent time.

Ran the Great Western Trail from top of big mountain to the top of bald mountain (3.4 miles) then back. Went with Dan and Christian Sorensen; Craig and Evan Romrell, and Emily. Really nice flowers in a meadow 1.5 miles up.

Rode the road ace to the gate. Hitched it up and then ran to the top. It was warm but very nice, and I had an awesome experience. My times were 36 minutes to the gate. Then running 15 to elbow; 44:35 to the top, and 37 back to the gate. I was exhausted the next two days.

Out before 6:00 for a run to the gate and back in Millcreek. A lot of bikers. A few runners. Saw Carolyn Tebbs and her friend. Steve Ostler was riding his bike up as I was returning.

Neff's canyon in 36:30.

Rexburg to Jackson Hole. See journal entry.

Biked up to the gate, then ran to elbow for 3 round trip.

Monster

Hip hut from falling off my bike.

Top of the canyon. 2:55:00

Nice run through holladay. very humid and sweaty

Afternoon hot run around tanners park loop

Through Tanner's Park

The old loop I used to run a lot, down to 23rd, and up into eastwood. This time I went over onto the trails for a little more.

An early morning run down past Highland High and across Parley's canyon. Time was not bad after a slow start, making it back in 1:25.

On Trent's road bike from St. George to Cedar City, through Enterprise and Newcastle. A climb of about 5500 feet. I went by myself which was quite enjoyable though I love having company. But this way I could push along without waiting for anyone, or having them wait for me. Total gross time was 6hrs 20min. Left SG at 1:30 and arrived at 7:50. I made a 25 minute stop in enterprise for a couple cokes and pop tarts. And then a telephone call in Newcastle. Up at Diamond valley I searched for some water, which took about 15 minutes. So total stops were about 45 minutes.

Tanner's loop 47:30

Monster. 53:45  I've been sick with a cold for a few days.

From gate to top of millcreek and back with Burke Hills. Nice and cool. Sick with chest congestion and cough.

Monster 52:00

Sunset run through eastwood and up on the trails

Better than I thought, considering being sick the last 10 days, and trying to hold back for Mesa Falls marathon next Saturday, then Pocatello the Saturday after that. Kept it more steady this time, slowed down the first half to 1:41 instead of 1:35 as usual.  

Loosen up evening run

23rd east and around skyline.

Just around

It's an okay course. From mile 19 until the end, the hot sun is on the back. I suggest they start it half hour earlier. I was fried, even running without a shirt. The course runs along an old light gage rail trail for 3 miles, starting at mile 14. It's narrow. Two people couldn't run side-by-side. Yet for the poor marathon runners who are in the 4:00 time, the half marathon starts just as they get to their group. So they all of a sudden have a ton of people crammed onto the small trail. And if you're longer than 4:00, you get behind the slow walkers on the half marathon, and they go bumpity bump two abrest. No one can pass them. This I learned from marathon runners in the 4:30 time. They did not like that. Course officials need to start the half marathon at 7:00, not 8:30. Otherwise, I liked the "hill" that everyone was referring to at mile 18. Seems like I caught up with runners who passed me going down hill. The falls was nice, and I stopped for 2 minutes to gawk. Then at Warm Springs camp ground, I walked and found a toity for a couple minutes. But the rest was nice. Major blisters on both feet, a hold over from Park City marathon last week. But I ran through them and exercised pain control.

I lead a girl, the first woman finisher, down the 3 mile rail trail. We kicked it's butt, knocking out 6:30 mpm pace. Totally stoked on that. When we finished, she was grateful for my lead, staying right on my heals. Going that fast you can't hardly afford to blink. Too may rocks.  But I let her go when we got to the end and she sped off. But still I only finished 3 minutes behind her. Her name's Dixy, I think, from SLC.  And man, I was sooo hoping to see a bear. On the gravel road to start with, I kept looking, but hearing only cows. Those cattle guards....watch out. They need to put plywood down or someone's going to break a leg. 

With Ryan and Trent, up to the Bonneville shoreline trail.

an evening ride with trent and anders, around parleys gulch, eastwood, then up into oly cove.

Feeling better. Was quite tired last few days. Being sick since three weeks ago today has taken a lot of energy from my life, along with two marathons and full work schedule. Today I went as fast as I could, which was slow, up to Neff's canyon and on the way back, went into Powers circle for 5.

Just to stay loose.

Couldn't hold it together today. After two previous marathons (park city and mesa falls) in the previous two weekends, my knee was a little sore on the down hills, and I decided to just pull back and enjoy the rode. Funny too, I didn't sleep well and was up four times to pee.  Then just in the first half, I went pee 4 times, and another 2 in the second half. Wow! never had that happen before. Couldn't recall even drinking very much. Anyway, I saw my times slipping away from 3:12 last year, to 3:33 this year. Still, I averaged 3:28 for the three marathons so, okay :)  I wish they started on time. We were 6 minutes late, and I barely got ahead of the half marathoners (10') before they started and blew by me.

It was a slow one for this old man as I knew it would be. But 6 miles in 54 minutes wasn't too bad. I nursed it along, a little limp. Somewhat overcast but a little warm for this Labor Day. Now to pack up and drive to Boise, ID.

Monster

Biked up to elbow with Ryan, locked our bikes and ran to the top of millcreek. The ride was more work than the run. Calling this an 11 mile equivalent run.

Evening run - slow. My back was hurting, I think from a virus.

Tanners park. Back sore but doesn't hurt when I run. Right knee still sore and left acheles.

4 mile loop down to 23rd east and up around skyline. Feeling a little better. 32 minutes.

What started out as an ordinary slow run turned in to a great workout. A girl passed me on her bike at 3.5, which turned me on to a faster pace to keep her in sight. I caught up more on the hills, then she would zoom out on the levels. By the time I reached the hill at Terraces, I had her within 60 feet, and I was electrified. I reached the gate at 49 minutes, which is pretty good considering I started out slow. Then I turned around and kept up the initiative, making it back home in 38 minutes, for a round trip of 1:27:00.  Just under. This boosted my confidence as I haven't really trained since well before my three marathons, back-to-back. My knee is still sore.

Went out to Tanners, and up along the bonnie shoreline at eastwood. Starting out downhill kind of agravated my knee, but it was okay, a little slow 1:10. Rather stiff from the run yesterday afternoon. I'm just glad I got out this morning.

Afternoon road bike ride with Trent out to Holladay.

Elbow Fork. I haven't run up there for a long time. Marathons every week reduce the training and joyful running like this. I've missed it.

Monster in the morning. 52 minutes.

Cruised up MCC to the gate in 48:30, making it back home in 1:24:00. Nice to train rather than just run marathon after marathon. It makes a difference.

Had to cut short due to knee pain.

Friday morning run with Romrell and Burke, through Tanners, up eastwood, and over to monster with all of the five finger trimmings. Nice hills, close to 2000 vertical.  1:57:00

Run  through holladay and up Tolcat beneath freeway. 1:11:00

Romrell and I ran from elbow to top of canyon and back down for six. Looking for altitude.

Went with Romrell and Sorensen from gate to Fir Crest and back at 7:00 this morning. Wanted some altitude for the first half of St. George, which starts at about 6,000 feet.

A nice day. Seems like most of my ailments disappeared before the run. No knee pain. No back pain. Amazing what 500 mg tylenol does. But it couldn't keep my toenail. At mile 21, as I was keeping with the 3:05 pace group, my right biggie popped. For the next 2 miles downhill I had to keep my toes curled up in the shoe. I'm glad I didn't let it slow me down more than it did. I actually had hopes of under 3:05, but even with good toe's, probably wouldn't have done better than 3:07. My half was 1:33.  Hurried home to SLC for the 5:00 kick off with Washington Huskies. Shouldn't have. Utah fumbled the kick off return and WA ran it in for 6 with only 9 seconds off the clock.

rattlesnake at 10:00 pm with trent after it had snowed.

Romrell, me, and his girlfriend drove to the gate (it was actually closed because they were plowing snow) and ran up to 000 springs. Lots of snow, and limbs broken off trees, yet the yellows and crimsons still shown.

Rode bikes to the Utah football game against ASU sun devils. Great workout, in long pants, hard shoes, and blankets.

Millcreek canyon to the Inn and back at 5:20 AM.

Eastwood run

Las Vegas, NV run around UNLV.

Sweet day of beauty. Rode the mt bike to elbow, ran to top of canyon, then took pipeline back, late afternoon with sunshine on my shoulders.

Ran to rattlesnake after a nice morning rain.

Last night Craig Romrell & I left the Millcreek Inn at 5:00 PM on Desolation trail. We ran, ran-walked up and over to Neff's canyon, gaining 3,200 feet (5800 to 9000) in 3 miles, maybe a little more than 3. Sun was low over the Oquirrh’s giving us warmth, as it was quite cool coming up the back side with an intoxicating pine scent. There were patches of snow and frost, making the trail sometimes slick. Aspens glowed vibrant gold and the oaks were deep red in Neff’s canyon.

We descended Neff's with the last of the sunlight, and then it got dark. We wanted to head over to the spring and trough, and also to the cave entrance but daylight wouldn’t permit. In the dark we couldn't run much then because of the large, loose boulders. Finding flat terrain was welcome at Neff’s, and we ran under starlight home. I picked up my truck an hour later. Decent was about 4,200 feet. A head lamp would have been good, especially for me as my depth perception waned with the dark. It was cool enough not to have water if properly hydrated beforehand. A bologna sandwich would have been good too. Temperature wise, I felt pretty comfortable. Craig's hands got cold. Then running the last mile home warmed us up into a sweat.

Up Millcreek canyon to the gate and back, with full winter gear that slowed me down to 1:42.

Early morning up Millcreek to the Log Haven and back for 9.

After work speed route up to Neffs.

Millcreek to the gate and back. Slow for some reason but tolerable 1:36

A better run to the gate and back, in 1:28. Nice day. Would like to have gone to elbow but didn't have water and I was thirsty.

At top of Millcreek, along the Great Western Trail to meditation meadow with Jason after church.

The old loop up into the eastwood foothills and along the Bonneville shoreline trail.  Then in the late afternoon, Anders, Trent and I rode up to the lookout, up rattlesnake.

monster 55:00

Tanners 50

Snow gate up canyon. Deep snow on the road. way nice.

Tanks at eastwood

evening run - full moon. from hillside to top of jupiter and around cove

Evening run through tanners park 53 mins. Full moon.

Out around knudsen corner, late afternoon. Dark when returned. 1:36.

Tanners park + the foothills above eastwood. Way windy. It snowed 4" after run.

Sunday morning, after an early morning snow. Drove to rattlesnake, ran to millcreek inn and back. refreshing.

Highland HS, parleys crossing. Haven't done that for awhile.  Good time compared to how I've been feeling: 1:23:50

Another evening run up Jupiter to top and back. Mansion at top with lots Christmas lights.

Neff's and back at night.

Neff's again, at night. 41:45. Respectable considering.

Highland HS to parleys crossing. This time much slower than Monday's time. 1:29 compared to 1:24. New shoes, new balance. Windy and my knee was tired and sore.

Went down Wasatch blvd, around knudsens, and back by way of Einfeldt's. Picked up a bike and rode home. Was cool when started. After 4 miles, took off both hats, gloves, one long sleeve shirt, and my pants. Then I wished I kept my gloves and a hat. 1:20 for 10.3 miles. Glad I am. 

down to gramps

Monster 56:20

St. George

Equivalent: Bike Ride at Bear Claw Poppy - St. George

Equivalent with bike ride at Bear Claw - Stitson Springs

Along greenbelt in Boise

Neff's night run

Tanners gulch - night run

Monster 58:00

Holladay in the evening, along walker lane, and Hilsden, at night. looking at Christmas lights in a light snow fall.  New Balance shoes are not to my liking.

MCC to the 5800' elevation marker 1:08:30

Evening run through Holladay with Craig. Picked up the pace with some 7:10 mile splits.

Neff's.

Loop around neighborhood.

Tanners loop + eastwood in 1:03

MCC to the gate. 48 up + 40 dn = 1:28

Monster 55:30

Jeremy Ranch night run with Craig, full moon + big fat porcupine

Parleys loop 1:24 in slippery thin morning snow.

Night run in the cove, covering all dead ends. Christmas lights. ~ 1800 feet gain

Afternoon run through holladay to the 7-eleven, and up 2300 e. to Neff's Lane.

Morning run up millcreek canyon to the Inn

Up millcreek canyon to the snow gate. 1:33. Not bad for wearing two hats, two pair of gloves, two long sleeve shirts plus wind breaker, long pants, and two pair of socks.

tanners 53:

Millcreek to above elbow. 2:10:45. Took 16 oz water. it froze and couldn't even get a lick.

Loop. 24:

Monster. 50:20

tanners 50:20