Dee's running blog

I got the new year started off right. I ran with Todd and we did the loop from my house past Artic Circle, back down past the armory, through the Terrace past Bonneville and across at Hilltop. I really didn't want to runa dn was hurting the first two miles. Once we got the hills out of the way I felt pretty good and we maintained an 8 minute pace the last three miles.

I ran with Todd, Anthony, Quinton and Doc. Rocco. I was late getting out of court so I met up with them at the stadium. We then went up and around Weber's campus and then through shadow valley and back to Peak Performance.

We ran a lot of hills. Overall it was a fairly difficult run. My legs ares till a little sore. They feel okay when I'm running flat or downhill, but they're pretty sore when we climb.

I spent an hour on the bike at a spin class. This was the first time I have done this. My cardio was fine and I had no problem with the peddling. My butt was pretty sore though.

I ran today with Quinton, Anthony, John and Shawn. We started at Peak Performance and ended at Mountain Perk. It was cold starting out. We took it easy the first four miles averaging between 8:30 and 9:00. Quinton and I picked it up a little the last five miles. We ran each mile a little faster than the previous one, running mile nine in 7:44. Overall a good run.

I ran with Jen and Todd. We started at Peak Performance and ran to the stadium. We then went up and around on Skyline and then down to old post and back to Peak Performance. I stayed with them for the first three miles at at a 7:30 pace. When we started climbing Skyline I had to slow down and couldn't stay with them. It was a good run for me with a combination of speed and hill work.

I ran with John. We started at Peak Performance and ran Combe to Skyline around the school and back to Peak Performance. It was very dark and there are no street lights on that route. Combined with the small shoulder it was kind or an eery run. After running a 8:50 first mile we maintained an 8:30 pace for the last three miles. My legs were pretty sore after yesterday's run.

I ran with Jen and Todd. We started at Peak Performance and went to Bernie's and back. Our pace was 8:05 with the first couple miles in the 8:30 range and then sub 8s on the way back.

I ran three miles on the treadmill.  I hate the treadmill, but it was awfully cold outside so I stayed indoors.

I ran with Todd. We started at Peak Performance and ended at Mountain Perk.  It was COLD.  It was nine degrees when we started and 17 when we finished.  I was bundled up pretty good so the cold didn't bother me at all.  Our pace was 8:15.  Overall my legs felt pretty good. 

I ran from my house down to the office.  It was another cold run.  My pace was at 8:35.  My legs were really sore today and never loosened up.  I don't know if it was from the cold or because I pushed it a little too much last week. 

I ran three miles on the treadmill.

I ran with Todd. We started at Peak Performance and ran Glasmann.  When we reached the hospital we turned down Monroe and went to 4500 to Jefferson.  Then up Jefferson to Burch Creek and back to Peak Performance.  A lot of hill work.  Our pace was 8:14. 

I spent 45 minutes on a bike at spin class.

I ran with Anthony and Sean.  We started at Peak Performance, ran the Combe loop, then down through SouthOgden past Friendship Park, through Washington Terrace past Bonneville and then down to Mountain Perk.  We started pretty slow.  I picked up the pace the last couple miles.  Our average pace for the 11 was 9:04.   

I ran tonight with Todd.  We started at Peak Performance.  We ran down past the armory and then into the Terrace and past Bonneville.  We crossed Washington at Hilltop and dropped down to Adams and then up Burch Creek and then back to the store.  A lot of good hills on the way back.  Our pace for the run was 8:06

I ran the same route with Todd that we ran on Tuesday.  We ran it about a minute and a half faster than we did on Tuesday.  It's a great run with a good combination of flat, downhill and about two and a half miles of fairly steep uphill.

I spent 45 minutes on a bike at spin class.

I ran with Anthony, Ben, Malinda, Shannon, Becky and Shawn. We started at Peak Performance and then ran to the Dee Events Center. Once we reached the Dee Events Center we turned on Skyline and ran uphill to the trails. We got on the trail above Weber and ran to the 29th Street trailhead. We got off the trail at 29th and ran pavement until 27th and then got back on the trails. We ran trails to Rainbow Gardens. We then got on the Ogden River Parkway and ran down to Washington and then up to Mountain Perk. It was a great run. My favorite run in a lng time. The trails were snow packed but not slippery. Our last three miles are basically the last three miles of the Ogden Marathon. Once I hit the parkway I dropped my speed down to the 7:30 range and maintained that until I reach Mountain Perk.

I ran with Todd and Malinda. We started at Peak Performance and did a aroute similar to the one Todd and I did last week.  My pace was 8:24. 

I ran three miles on the treadmill.  I hate the treadmill, but I needed to get some miles in and didn't have much time.

My daughters had a dance practice at Weber High, so I ran through North Ogden and Pleasant View while I waited for them to finish.  My legs were quite sore so I ran a pretty slow pace.  I maintained a 9 minute pace on the flat and down hill and a 9:30-10:00 going up the hills.  I ran a lot of hills. 

I spent 45 minutes on the bike today.

I ran with Anthony, Shawn, Melinda, Mike and Dr. Rocco.  We started at Peak Performance and did the Combe loop.  We then ran to Old Post Road and to the Dee Events Center.  Once through the Dee we went up Skyling past Beus Pond to the trailhead.  We then ran trails to Rainbow Gardens.  Once we hit Rainbow Gardens we got on the River Parkway and ran to Washington and then up to Mountain Perk. It was a good run.  We ran an 8 to 8:30 pace on the pavement and a 10:00 plus pace on the trails.  My legs felt really good which was encouraging after Thursday's run.

I ran with Todd. We left from Peak Performance and ran down past the armory and then past Ogden Regional Hospital and into Washington Terrace.  We turned above Bonneville and then made our way back to Peak Performance.  Our pace was 7:56.  I was surprised when we got back that we had run that fast becasue I felt awfully sluggish through out the run. 

I ran with Anthony, Todd, Quinton and Mike G.  We started at Peak Performance and did the loop down past Friendship Park through the Terrace and across Washington at Hill Top.  We then went up Burch Creek and made our way back to Peak Performance.   It's a good loop with quite a bit of hill work.  Todd pushed the pace pretty hard.  My average pace for the 7 miles was 8:07.

I biked for 45 minutes and then worked abs.

I ran with Todd, Malinda, Mike G. Anthony and Melissa.  We started at Peak Perfromance and did the Combe loop.  We then went down Harrison to Old Post and ran Old Post to the Dee Events Center.  We went up Skyline to the trails.  The trails were too muddy so we stayed on the roads and made our way to Mt. Ogden Park.  From there we worked our was to 20th.  At 20th we turned down past El Monte Golf Course and ran down toRainbow Gardens.  At Rainbow Gardens we got on the river parkway and ran to Washington and then up to Mountain Perk.  We took it pretty easy today with most of our miles in the 8:30-8:45 range.  My legs were really tired the last few miles.  I've been running in a different style of shoes lately and I think the shoes may have contributed. 

I ran tonight with Cherrie.  She's preparing to run the five miler in Moab next month and needs to get more miles in.  We went at a pretty slow pace, but it just felt good to get the blood flowing after yesterday's run.

I ran with Todd, Mike D. and Shawn.  We did the loop from Peak Performance down to Hilltop and back up Burch Creek.  We went a little slower tonight than we've gone in the past.  We ran 8:30s down and 9:10s back.  My legs felt good tonight.  I think Sundays slow run helped out a lot.  The last mile we sped it up and ran a 7:30 pace, the last couple hundred yards my Garmin dropped below a 6:30 pace and started ringing for me to slow down.  It felt good to have that kind of kick at the end.  It's been a while since I've felt that strong at the end of a run. 

I ran with Mike D., Todd, Kacie and Shawn.  We left Peak Performance and ran to WSUs football stadium.  We then went up through Shadow Valley and back to Peak Performance.  We ran a lot of fairly steep hills through Shadow Valley.  On the way out we maintained a pace in the 8:10 to 8:20 race.  Coming back we did a lot of hill work and I slowed down to the 9:00 to 9:20 range.  My legs are starting to feel a lot stronger on the hills. Once we got down to level ground I was able to push a 7:15 the last 3/4 mile. 

I ran with Todd, Anthony, Shawn, Ben, Quinton, Mike D. and Mike G. We started at Peak Performance and did what has become our regular Saturday run for the last month.  We added a little mileage by running around Beus's Pond.  The trails were hard and frozen which was good and bad.  There were places were bikes had gone through mud and then it froze so those parts were hard on the feet.  Other than that, it was a good run.  We didn't push the pace very hard until the end when I dropped to under an 8 minute pace the last couple of miles.  My legs felt tired.  I think they were hung over from Thursday's run where he ran a lot of hills. I've been having problems finding the right shoe.  I love the Nimbus but I've only been getting 200 to 250 miles out each pair.  I've been trying different shoes most recently the Nike Pegasus.  I've been having heel problems ever since I switched to the Pegasus.  I got a new pair of Nimbus and this was my first run in the new pair.  I'm going to track them and see exactly how many miles I get out of them before they break down.

worked abs and did aerobics

I ran with Todd, Shawn, Anthony, and Mike D.  We did the run we call "Bernies"  It's a pretty flat run with a little bit of hill work in the middle.  We didn't push the pace very hard.  The miles were all in the 8:20 to 8:40 range. My legs felt really good tonight.  I ran in my new Nimbus.  For the first time since I switched to the Pegasus my heel didn't hurt.  It's a good sign.

I ran with Todd, Shawn, and Anthony.  We did the Birch Creek loop. First 4 miles is gradual down hill and flat. Todd and I pushed the pace a little.  Our miles were between 7:10 and 7:15.  I slowed down a lot the last couple of miles that are fairly steep up hill.  My miles were in the 9:30 range.  Until I hit the hills, my legs felt great.  Todd continued at a pretty good clip once we hit the hills and finished with a 7:24 avg.  My pace for the run was 8:10.

I ran this morning with Todd, Kacie, Angie, Mike D., Shawn and Melissa. We started at Peak Performance and started with the toll road loop.  It's a nine mile loop with a long steep down hill stretch as well as a long, steep uphill.  Mike, Shawn and Melissa ended their run after the first 9 miles.  Todd, Kacie, Angie and I continued and ran to Weber State and then made our way past Mount Ogden Park and over to 20th St.  We turned down and ran past El Monte golf course to the mouth of the canyon.  We then got on the river walk way and ran it down to Washington.  At Washington we turned South and ran to Mountain Perk.  We thought the second stretch would be nine miles but it ended up being 11 so we ended up doing 20 instead of 18 which we planned on doing.  It was a good run.  I was very tired at the end and my legs were quite sore.  Most of our miles were in the 8:30 range.  We had some around 8 and others closer to 9.  For the most part we maintained a pretty consistent 8:30 pace.

I ran tonight with Cherrie.  She's still building up to run the five mile portion in Moab.  Our miles tonight were between 10:04 and 10:48.  She's starting to get a lot faster.  Her miles use to be in the 12:30 range.  It felt good to get the blood moving in my legs after yesterdays long run.

I ran by myself tonight.  It was the first time in quite a while that I've run alone.  It was kind of nice.  I settled in at an easy 9 minute pace.  I soon realized that my legs were soorer tonight than they were yesterday.  I maintained that pace for most of the run.  I went down Adams to 40th and then up to the Hospital.  At the hospital I turned and took the trail around it to Glasmann.  I then ran Glasmann to Edgewood and down Edgewood to Jefferson and then home.  A nice run with a lot of hills (up and down). 

I ran with Todd and Kacie. We met at Peak Performance and ran to Bernies and back. All three of us were feeling a little sore so we took it fairly easy. Our miles were in the 8:30 to 9:00 minute pace until the last mile when we dropped down to an 8 min pace. 

I ran with Anthony, Mike G. Shawn and Quinton.  We started at Peak Performance and ran Combe all the way to the bottom.  We then crossed 89 and ran through lower Unitah until we hit the toll road.  We went up the toll road into Washington Terrace, past the hospital and then to the armory.  From there I made my way back to Peak Performance.  The other guys were running 15 today, but I'm going 15 tomorrow with Todd, Kacie and Angie so I quit the run early while they continued on.  My legs were a little sore the first three miles but they eventually loosened up.  We settled into a pretty easy 9 minute pace. (except up the toll road which I ran in 11:30). 

I ran with Todd, Kacie and Angie.  Todd and I drove to Morgan where we met Kacie and Angie.  Kacie's husband drove us up past East Canyon and then we ran back to Morgan.  It was a much more difficult run than I expected.  I was expecting a downhill run.  Instead, there was a little bit of everything including some steep up and down and a lot of rolling hills.  We maintained about an 8:30 average with some miles being as fast as 7:45 and as slow as 9:30. It was a beautiful, sunny morning.  We saw at least 50 deer along the way as well as a fox and some wild turkeys.  A very scenic and cool run with a fresh layer of snow everywhere but on the road. 

I ran today with Anthony. We started at Peak Performance and ran Glasmann.  When we got to McKay Dee we ran the trail that goes around the hospital grounds and then ran back to Peak by way of Glasmann. It's a very hilly run with steep up and down.  We took it real easy running a 9 minute pace on the flat and downhill and a 9:30 going uphill.   

I ran with Todd, Kacie, Dave and Anthony.  We started at Peak Performance and did the Hilltop loop.  We started out with an easy first mile that was at 8:38.  We then picked up the pace and ran mile 2 in 7:42, mile 3 in 7:28 and mile 4 in 7:01 (I had to wait a little bit to cross Washington during this mile or it would have been in the 6:45 range). During mile 5 we hit the hills and I slowed down quite a bit with mile 5 at 8:35, mile 6 at 8:31 and the last 3/4 of a mile I ran a 7:10 pace.  I was very surprised at how good my legs felt today.  After mile 2, I decided to push the pace and was surprised at my speed and how good I felt, especially during the fourth mile when I was in the 6:45 range for most of the mile. 

I ran with Anthony, Malinda, Quenton and Mike G.  We started at Peak Performance and made our way past Golf City and through South Ogden to Friendship Park, around the armory and then past Ogden Regional Hospital and through the top of Washington Terrace.  At 500 W, we turned down and ran to 4800 S. and then made our way through the Terrace and crossed Washington at Hilltop.  From there we went to Adams and took Adams down to Mountain Perk.  I'm running the half marathon in Moab next week so I wanted to get some easy miles today.  I let the others get out ahead of me the last few miles.  My pace for the 9 miles was 8:24.  This course iss real gentle, mostly flat with gradual downhills.

I ran with Shawn.  We left from Peak Performance and ran to Artic Circle and then back to Combe and did the Combe 5k.  We ran at a pretty easy pace. We were in the 8:45 to the 9 minute pace until the last half mile when I dropped down to a 7:30 pace. My legs were really sore today.  I'm not sure why considering that we did a very easy run on Saturday.

I ran tonight with Anthony, Mike D. and Dr. Rocco.  Todd started out with us bad had to stop because his back was acting up.  We ran to Ogden Regional Hospital and back.  My legs were still sore.  Mike pushed me and forced me to run in the 8 to 8:15 range but it was an uncomfortable run.  I'm still not sure why my legs are as sore as they are. Hopefully they'll feel better by the half marathon Saturday.

Not a run, but we hiked the trail to delicate arch and back.  We had a group of 13 of us down to run the half marathon and most had never been to Moab so we decided to hike up to th arch to loosen the legs and see some amazing scenery.

I was a little disappointed with my overall results.  I'd like to blame it on two days of riding four-wheelers in the sand dunes and hiking to Delicate Arch the evening before the race. I was hoping for something in the 1:35 range and was on track for it the first few miles but I was unable to maintain that pace.  I started out with a 7:00 first mile followed by 7:14 at mile two and three.  Towards the end of mile four I had to run off the course and relieve myself and ended up with a 7:44 fourth mile.  From there I stayed in the 7:15 to 7:30 range until mile 9.  The hill on mile 9 about did me in and from there I was in the 7:45 range for most of the last few miles.  I will update later the exact miles when I have my Garmin with me.  Other than my mild disappointment with my time it was a great race.  The weather was almost perfect. It got a little warm the last two miles after we left the canyon.  A great race with excellent organization.

I ran tonight with Todd we ran from Peak Performance and went to the stadium at WSU and back.  We were both feeling a little sore so ran a fairly easy pace.  the average pace for the run was 8:24.

I ran the trails with Todd, Kacie and Anthony.

I ran with Ben and Mike G. We did a loop starting at Peak Performance. We ran Combe to Eastwood and then down Skyline to Harrison. We crossed Harrison and ran past Golf City and past the Catholic church.  After the church we crossed Washington and ran through South Ogden past Friendship park and the armory.  We then turned into Washington Terrace and ran past the Hospital and then along 5500 S. until 500 W.  We turned down and went to 4800 S. past Bonneville.  We made our way through the lower Terrace and crossed Washington at Hilltop.  From there we went down to Jefferson and went to Burch Creek Hollow and then made the climb up to Burch Creek and the back to Peak Performacne.  It was a pretty gentle run until the last three miles which had a lot of gradual uphill and one very steep hill.  Our pace was in the 8:30 to 9:00 pace for all of the miles until the last one when I dropped down to 7:30.

I ran with Todd.  We did a loop that went to Ogden Regional and back.  My legs were really sore again and I had a tough run.  I'm not sure what's going on.  Hopefully they'll start to feel better before this weekend's long run.

I ran tonight with Cherrie.  We ran a course in our neighborhood.  It was wet and cold, but my legs felt much better tonight.  The slower pace probably helped.

I ran the Goldenwest 5k which is a fundraiser for the local schools.  I hadn't run for a few days because I've been sick.  However, I felt pretty good during my warm up jog so I decided to go for it.  That was a big mistake.  I ran the first mile in 6:48 but I was really hurting by the time I hit the first mile marker.  My legs felt great but I couldn't breathe.  I slowed down a lot during the second mile.  It was so bad I walked through the water station at the mile and a half mark.  I ran the second mile in 7:45.  The third mile is all gradual down hill and I should have been able to really kick it in but I struggled to run a 7:04 third mile.  It was a pretty good course with some gradual uphills during the second mile and gradual down hill the entire third mile.  For the second straight race I was disappointed with my time and feel like I'm not progressing as well as I'd like to.  I'm running the Striders half marathon next week, hopefuly I'll see some better progress there. 

I ran today with Malinda.  We ran a combination of roads and trails.  We ran the Combe loop and then went to the Dee Events Center along Old Post Road.  At the DEC we climbed up Skyline to the trailhead above Weber.  We ran on trails past Mt. Ogden Park.  We got off the trails and ran to Mt. Ogden and then got back on the trails and ran back to Weber and then back to Peak.  It was a fairly difficult run with quite a bit of hill work.  We maintained a pretty consistent pace in the 8:15 range on the road and in the 9:00 range on the trails.  I felt much better than I did in yesterday's 5k.

I ran with Todd, Kacie and Dave.  We ran the trails above Ogden.  As always it was a good workout with a lot of hills.  The trails are dry and in good shape.

I ran a route in my neighborhood.  Due to family obligations I didn't get out until 10:30 p.m.  Before I started running with friends I did most of my runs in my neighborhood late at night. I had forgotten how much I enjoyed these late night, quiet runs.  I settled into a nice easy pace in the 9:00 minute range.

I ran the Striders 1/2.  I came into this run without many expectations other than I wanted to beat last years time of 1:40:05.  I've had a cold the last two weeks that I can't seem to shake and I'm in the middle of a murder trial and haven't had a lot of sleep as of late.  I didn't feel like I was in for a good run leading up to it.  After the race started and I got the first mile out of the way I actually felt really good for the first eight miles.  However, it became painfully obvious to me during the ninth mile that I need to seriously increase my mileage if I expect to get the kind of times I've been hoping for.  During mile 9 I ran out of gas.  The same thing happened to me at about the same point in the race at Moab.  I had to slow down quite a bit the last three or four miles.  Overall though I felt pretty good about my race.

My miles were as follows:

1. 7:04 (according to my Garmin.  Their mile markers were a mess)

2. 6:59

3. 7:00

4. 7:12

5. 7:14

6. 7:29

7. 7:21

8. 7:30

9. 7:56

10. 7:59

11. 7:56

12. 8:08

13. 7:46

.18-1:11

I went for a bike ride today.  I rode for ten miles. 

I ran with Todd.  We ran from Peak Performance to the hospital and back. My legs were a little sore from Saturday.  We stayed in the 8:15 range for most of the run.

I ran with Todd.  We left Peak Performance and ran to Weber State.  We went up Skyline and down 36th to Adams.  We then took Adams up to Burch Creek and then back to Peak Performance.  It was a godd mixture of up and down hills.

I rode my bike into Yellowstone National Park.  The Park was closed to automobile travel this weekend.  We started at West Yellowstone and rode to the Madison Junction.  At Madison we started towards Norris and only went about a mile before stopping at some hot pots.  I wanted to continue to Norris but the rest of the group wanted to go back to West and eat.  We rode 31 miles total.  It was incredible.  We saw a lot of buffalo and elk and even a bald eagle.

I ran with Todd. We did a loop from his condo through South Ogden that included running up Burch Creek.  We ran an even 8 minute pace the first three miles.  I slowed down to an 8:30 pace on the hills on the way back. 

I ran with Todd.  We did the loop from Peak Performance to Weber State, up Skyline and down 36th.  Instead of running up Adams and Birch Creek we ran up Washington and back to the store.  A lot of up hill and a couple of miles of downhill going down 36th.  My legs were fairly sore tonight.  We ran an 8:00 minute pace on the flat and downill and a 8:30 to 9:30 pace on the hills.

I ran from my house up to Mckay Dee and around the gravel track one and a half times. Exited onto 40th and then went down to Monroe and made my way back to my house.  My legs are still sore.  I settled in at a nice easy 9 minute pace for most of the run.

I ran a loop in my neighborhood.  Up Jefferson, down Porter to 41st.  Up to Monroe and then through side streets and back down Jefferson.  My legs are still really sore.  I'm not sure why.  I maintained a 9 minute pace.

I ran with Todd, Dave, Mike G., Quenton and Shannon.  We started at Sherwood Hills and ran down to Mantua.  At Mantua we ran around the reservoir and then down to Brigham City.  My pace was 9:01 for the 18.  My legs were still a little sore but not as sore as they'd been. It was a good run with a little up hill and a lot of down hill.   

I ran by myself tonight in my neighborhood.  I left from my house and went up Jefferson to Burch Creek Hollow and back down to Adams and then to 41st up to Madison and back home.  I took it nice and slow.  My legs are still sore.  Plus my heel is starting to hurt again when I run. 

I ran with Todd tonight. We started at my house and went up Jefferson to Burch Creek, up Burch Creek past Artic Circle and then crossed Washington. We then ran down past Emerald Hills, around Friendship Park, past the Armory and into Washington Terrace.  We went down past Bonneville and then went South and crossed Washington across from Hilltop.  From there we went down to Adams, to 41st and then back up Jefferson.  It was a good run.  The first two miles were pretty much all up hill.  After that it was downhill or flat.  We ran the first mile in 8:58 and then ran each mile fast than the previous one ending with a 7:33 on mile 6.  My pace for the run was 8:02.  My legs were sore the first mile or so but they loosened up as we picked up the pace and they actually felt really good by the end of the run.

I rode the bike 11 miles tonight with Cherrie.  We rode for 45 minutes.

I ran today with Todd, Quentin, and Mike G.  We ran Sardine Canyon again.  the idea was to get 20 miles in.  I was sick with some stomach problems and almost didn't go, but it was my last chance to get a long run in before Ogden so I ran anyway.  It was a difficult run with a number of pit stops.  I ended up cutting out four of the miles that the other guys ran.  It was the worst run I've had in a long time as I had no energy.  I wondered throughout the run if I was potentially doing more harm than good running when I was sick like that.  However, I got the miles in and hopefully they'll pay off down the road. 

I ran from my house up Jefferson and connected to Burch Creek.  From there I crossed Washington at the armory and then made my way past Ogden Regional and through the Terrace to 4800.  I then turned East and ran down to Bonneville and then South where I crossed at Hilltop and back home.  After Sunday''s run where everything possible went wrong I was questioning whether I would have it in me to run Ogden in a couple of weeks.  Tonight felt much better. 

I ran with Todd, Mike G. and Ben.  We started at Peak Performance and ran through the Dee Event Center parking lot and up to Beus' Pond.  We went around the pond and then back to Peak Performance.  I maintained a pretty consistent 8:30 pace the first three and a half miles.  I dropped down to an 8 and then a 7:30 pace for the last two miles.  My legs were pretty sore the first mile or so but they loosened up and I felt pretty strong the last couple of miles.

I ran with Todd and Mike G.  We started at Peak Performance and ran up to Beus' Pond.  We went around the pond twice and then went up Skyline and down 36th.  We then worked our way over to Mount Ogden Park and continued North until 20th. We turned down and went past El Monte golf course and went down to the Parkway.  We ran the last 3 1/2 miles of the Ogden Marathon course and then added another mile and ended at Mountain Perk.  We took it pretty easy.  Our pace for the run was 8:45.  I felt much better today than I felt last week.  Running the last part of the marathon route get me pretty excited for the marathon which I needed after last week's run.

I ran with Todd.  We ran from my house and did the loop up Jefferson to Birch Creek and then up to St. Joseph's where we crossed Washington and back down past the armory and into Washington Terrace.  From there we went down past Bonneville and crossed Washington again at Hilltop and then back to my house.  We were both feeling a little sore the first mile or so and did the first two uphill miles at a 9 minute pace.  We then picked up the pace for the last three plus miles.  Our pace for the run was 8:35.  We intentionally kept the pace down as we are about ten days from Ogden. 

I ran a five mile loop in Spanish Valley in Moab.  I started the first mile in the nine minute range and gradually increased the speed running the last mile with a 7:45 pace.

Went to Delicate Arch and back. 

I ran with Todd, Kacie Quentin and Mike G.  We started at Peak Performance and ran through Washington Terrace.  We crossed Washington at Hilltop and then went down Adams to Mountain Perk.  We kept a nice easy pace.  We kept having to give Todd a hard time as he kept dropping the pace below 8 minutes.  We are all running Ogden on Saturday so we took it easy to keep the legs fresh.  The average pace for the run was 8:24

Todd and I ran from Peak Performance around the Combe loop and back to the store.  We started out at an 8:30 pace the first mile and finished with a 7:22 the third mile.  My legs felt pretty godd tonight.

I had both a great and a terrible race.  I was realistically hoping for a 3:30 but I was concerned that I didn't get enough long runs in to maintain the necessary pace.  An 18 miler was my longest run leading up to yesterday.  As it turned out my concerns were well founded.  Todd, Mike G. and I spent the night in my motorhome up at the top of the course.  It was nice to wake up at 6:00 a.m. at the start.  A few minutes after we woke up Quentin, Evan and Roy showed up.  The six of us ran the first 13 miles or so together.  Todd set the pace with the goal being to stay in the 7:30-7:45 mile range the first 8 miles and then back off to an 8 minute pace through the rolling hills until mile 16.  Todd did a great job of keeping us at the right pace.  By mile 13 Evan and Roy had dropped off.  At about mile 15 Mike and I dropped off and we let Todd and Quentin go.  At mile 17 Mike cramped up and I was on my own.  I felt great until mile 19 when I could tell I was going to be in trouble.  I hung in there pretty well until I came out of the canyon and hit the parkway.  At that point I lost it.  I became dizzy and disoriented and had to stop and walk several times.  I had an upset stomach and I felt like I was going to vomit. I've hit the supposed "wall" before but never like this.  Anyway I got through it and eventually finsihed in 3:41:27.  My miles are as follows and are according to my Garmin which by the end was about a 1/4 mile off from their miles.

1.  8:04	As fast as we could go with all the people
2.  7:48	Right about where we wanted to be
3.  7:37
4.  7:34
5.  7:34
6.  7:54	I pulled over for a gu and powerade
7.  7:32
8.  7:36
9.  7:37	Turned out of S. Fork Canyon and was approaching the rolling hills.  Felt great.
10. 8:05
11. 8:10
12. 7:54
13. 7:56	Still felt great, running race exactly as planned
14. 7:51
15. 8:33	Still felt good, slowed down up hill around Pineview
16. 8:06
17. 8:07
18. 8:10
19. 8:10
20. 8:05
21. 8:28
22. 8:49	I'm starting to lose it.
23. 8:09	Got a second wind, a 3:35 was still looking good.
24. 9:52	It's over, I'm now just hoping to make it to the finish line
25. 11:51	At this point I wasn't sure I was going to beat last year's time of 3:44
26. 11:13
.44--4:31=a 10:15 pace	Glad to be done, had to be assisted from the finish line.  Friends later told me they could tell I was in trouble the way I looked coming down the final stretch

As I said it was both a great race (for 23) miles and terrible (the last 3).  Looking back on it after I've had 24 hours to analyze it I realize that I really need to get my miles up before St. George, but also I'm happy with the last three miles because as rough as they were I got through them and still beat last year's time by 3 minutes. 

I ran from Peak Performance down to my house. I was surprised how good my legs felt the first mile or so.  Eventually my left calf tightened up.  Other than that this was the best I've felt post marathon.  I kept the pace in the 8:30-8:40 range.

I ran from our place in Island Park out to S. Big Springs Road and then went down to Macks Inn and then down the dirt road and back to home.  My legs felt pretty good, but my breathing seemed to be labored.  I don't know if it was the higher altitude or my lack of much exercise the last week since the marathon.  I also spent about thirty minutes on the bike prior to my run.  I kept the pace in the 8:20 range.

I ran with Todd, Kacie, Anthony, Mike D., Sean and others.  We started at Peak Performance and ran to the track at Weber State.  We then ran 4 800 intervals.  We kept a steady 8 minute pace on the way there.  I did 4 800s.  My times were 3:16, 3:17, 3:16 and 3:17.  I was surprised how consistent they were.  We ran back at an 8:30 pace.  My legs felt great tonight.  I was surprised at how good I felt.

I ran with Anthony, Todd, Chris, Kacie, Dave and Perry.  We ran the trails above Weber State.  It's a difficult run with a lot of hills.  After Tuesday's run we were all a little sore.

I ran a pretty quick 7:40 pace.  I hadn't run for a few days and needed to get it in.  I didn't get started until 11:30 p.m. so I cut it short.

I ran with todd, Anthony, Kacie, Quentin, Dave, Shawn, Chris and Perry.  I met them up at the track at Weber State.  I ran a couple of miles at an 8:10 pace to get warmed up then did 5-800s.  My times ranged between 3:13 and 3:20.  I din't feel as good as I did last week running these.   

I ran by myslef in my neighborhood.  I went up Jefferson to Burch Creek and then down to Adams up 41st to Madison up above Monroe and then down Monroe to 43rd and then back to Jefferson and home.  I varied the pace between a 9 minute pace and an 8 minute pace every half mile or so.  My right quad is still a little sore, but other than that my legs felt great.

I ran from my house up to Madison and then to Glasmann.  I ran Glasmann to Artic Circle and then turned down and ran to Burch Creek.  I went down Burch Creek to Adams and then up 41st St. to Jefferson and then home.  Quite a bit of hill work.  My legs felt good again with the exception of my right quad which is still a little sore.  Maintained a 9 minute pace through the hills. 

I spent 35 minutes on the bike mostly doing hill work.

I ran in Philadelphia on a part of the Fairmount Park. It was one of the coolest runs I've ever done.  The road was called Forbidden road and was a perfectly graded dirt road along a creek. (we'd call it a river in Utah).  I ran past all kinds of historical markers including the Battle of Germantown from the Revolutionary War.  I settled into a pretty easy pace of around 9 minute miles for most of the run.  My legs were a little tight getting started but loosened up after about three miles.  A great run.  I wish I was staying in Philadelphia longer so I could run that trail again.

I altered my plans and ran part of Forbidden Drive again.  I followed the creek down to where it runs in to the Schuykill.  From there I followed the Schuykill all the way down to the 30th Street station where I caught a train for D.C.

I ran with Mike.  We ran from our hotel in Washington D.C. down a parkway that follows a creek.  We followed it down to where it ran into the Potomac and then back to our hotel.  It was a nice run.  Mostly down hill on the way down and gradual up on the way pack. 

I ran the same route as yesterday, just a shortened version of it.  I stayed in the 8:30 pace most of the run.

I ran from the hotel and baically did a loop along some streets I don't remember the names of.  I didn't have a lot of time so cut it short.

I rode my bike to my sister's house in Morgan for a Father's Day get together.  the total distance was 26 miles.

I ran with Todd.  We left from his house and ran a loop through South Ogden and Washington Terrace.  Quite a bit of hill work including Burch Creek. 

I ran the trails above Weber with Mike D., Todd and Shawn.  We didn't start until 7 and it was still very hot.  This is a difficult run with a lot of uphill so we took it fairly easy with the Wasatch Back this weekend. 

I ran leg three of the Wasatch Back Relay. It was very HOT during my first leg.  I started at 1:40 p.m. The total distance according to my Garmin was 5.61.  My pace was 8:10.  My miles were as follows;

1.--7:27

2.--7:33

3.--8:02

4--8:26

5--8:47

.61--5:28, which was a 9:01 pace.  The heat was suffocating and wore me out.  My next two legs were much better.

My second leg was run through Mountain Green.  I started at 9:59 p.m. According to my Garmin I ran 5.03 miles.  My pace for this leg was 7:34.  My miles were as follows;

1--7:21

2--7:21

3--7:42

4--7:38

5--7:38

.03--:22, I was throwing up as I came in to the exchange station. Not a pretty site. 

This was my third leg of the Wasatch Back Relay.  I started at 6:48 a.m.  I started somewhere around Kamas.  It was nice and cool when I started but the sun came within the first mile and it started to get warm.  My distance was 5.13, which I ran in 38:24.  My pace was 7:29.  My miles were as follows;

1--7:34

2--8:02

3--7:19

4--7:14

5--7:18

.13--:54, which was a 6:50 pace.  I felt great during this leg.  This was by far the strongest I felt of my three legs.  I held back the first two miles thinking that I needed to conserve due to my lack of sleep and the fact that this was my third leg. 

I also ran the last mile and a half of the race.  We had a great time doing this race and will definitely do it again next year.

I ran from Peak Performance with Todd, Anthony, Dave and Shawn.  We ran to Weber's track and the guys did 800s.  Todd and I were both sore from last weekend so we did three at a 3:45 pace.  I did a couple of slow miles around the track for a total of six miles.

I did a loop from my house up Jefferson and then up Burch Creek across Washington at the armory and down through the Terrace past Bonneville and across at Hilltop and home.  the legs were still pretty sore.

I ran the Sawtelle half marathon in Island Park Idaho.  I ran it last year so I knew how difficult of a course it is.  About ten miles of it is on dirt roads through the mountains in Island Park.  There's quite a bit of up and down.  I started out with Quentin.  My right calf started cramping on the hill at mile two so I let Qentin go. The plan was to run a 1:45.  I was pretty much on track for the first half.  The race is an out and back.  At the turn around point I was in seventh place with three runners including Quentin within range of being caught.  My plan was to stay in the 8 minute range until the last mile and a half and then kick it in and see if I could catch them.  About mile 10 there was a split in the road.  I missed the turn and took the wrong road.  Luckily the road I took had a gate on it a half mile down the road.  Nonetheless, I was a little panicked when I realized that I was off the course and didn't know where I was.  I started backtracking.  I eventually found some campers and asked them if they had seen any runners.  They pointed me in the right direction and I got back on track.  I ran an extra mile but I'm guessing it cost me about ten minutes.  I was still pretty sore from the Wasatch Back, but still had an enjoyable time on a dificult but beautiful course.

I ran from my house up Jefferson and then turned up Burch Creek.  From there I went up past Artic Circle and crossed the highway at the Catholic Church.  I came down past Emerald Hills and past Friendship park and then crossed the highway at the armory and down Burch Creek to Adams and then up 44th and home.  I started slow in the 9:30 range and ended in the 8:15 range the last couple of miles.  this was my first run since the half marathon and I was still a little sore.

I left our place in Island Park and took the old highway from Macks Inn down to Elk Creek.  I crossed the Highway at Elk Creek and ran a bit down the Yale-Kilgore Road until Cherrie picked me up on the way to the Kunzlers to go water skiing.  My miles started at a 9 minute pace and ended at 7:50 with every mile getting a little faster.  Spent the rest of the day water-skiing on Island Park Res.

I went two miles on the Coffe Pot Rapids trail.  A fairly flat trail, but rough with a lot of roots and rocks.  Not a great run but incredibly scenic.

I ran from Sherwood Hills down Sardine Caynon, around Mantua and down into Brigham City.  I ran with Todd, Quentin, Dave, Anthony, Mike and Mike. My pace for the run was 8:15.  Of the 17 about 11 is downhill, there's two to three miles of uphill and about five miles of flat around Mantua.  I felt good for the first 15 miles.  My quads tightened up the last two miles.  Overall, I felt great and had to hold back to stay at the 8:15 avg. which was faster than I intended to run.

Tonight Todd and I got our bikes out and went for a ride.  I rod up to his place and from there we did one of our running loops where we go past Ogden Regional Hospital and down the toll road into Uinta.  From there we went through lower Uinta, crossed highway 89 and then made our way up Combe into upper Uinta and then back to Todds and then home.  My total distance was 13.65 miles.  It was a nice break after yesterday's run.

We started at Peak Performance and ran to Beus' Pond.  I ran with Todd, Anthony, Mike D., Shawn, Kacie and Angie. At the Pond we did 800 intervals on the paved path around the pond.  My total mileage for the night was seven miles.  I did a total of five 800s.  the times were 3:31, 3:09, 3:09, 3:11 and 3:27.  My quads were really sore at the beginning of the run but by the second interval they had loosened up and I felt really good.

I left my place in Island Park and ran down to the Big Springs road.  Went down a couple of miles and then back.  I alternated my miles with a slow and a fast one every other mile.

I ran from my place in Island Park down to Big Springs and back.  It was early enough that when I got to Big Springs I was the only one there.  I stopped and watched the fish for a minute and took in the beauty of the place and then returned.  I stayed in the 8:30 to 8:45 range for most of the run.

I ran with Anthony, Todd, Kacie, Mike D., Shawn and Dave.  We started at Peak Performance and ran to Beus Pond.  There we did 800 intervals around the pond.  My times were 3:14, 3:12, 3:10, 3:15, 3:12 and 3:09.  The total distance I ran was 7.45 miles 

I left my house and went up 45th to Monroe. From there I ran up to McKay Dee and ran around the path around the Hospital two times.  From there I ran back to Monroe and then down to 42st and then down to Jeferson and back home.

I ran from my house up to Bernies to go swimming.  A mostly uphill run.  I varied from a 9:30 first mile to an 8:25 fourth mile.

I ran with Todd tonight.  We started at about 7:00 p.m to try and avoid the heat.  It was still in the 90s though and felt very hot.  We left from Bernies and ran down to Combe all the way down to Highway 89.  we crossed 89 and ran through lower Unitah until we hit the toll road.  We climbed the toll road up into Washington Terrace and ran down Adams across Washington to Sunset and then made our way up to Harrison where we crossed and got onto Combe and then back to Bernies.  A very difficult run with a lot of up hill some very steep up hill.  I don't think I was adequately hydrated and had a rough last three or four miles.

I ran in my neighborhood.  I went up Jefferson to Burch Creek and back down to Adams, up 41st to Jefferson and home.

I met Anthony, Todd, Kacie, and Shawn up at Beus Pond.  I ran a little over a mile to warm up and then did four 800s.  My times were 3:11, 3:03, 3:09, 3:16.  I had a meeting so that was all I had time to run.  I did a slower half mile to cool down.  The total distance for the night was five miles.

I left my house and went up Jefferson then up Burch Creek and on up to the Artic Circle where I crossed Washington.  I then went down to Friendship Park, past the armory, through Washington Terrace past the hospital down to Bonneville.  I continued down and crossed Washington at Hilltop.  Went down to Adams then to 41st, up to Madison and back home. I'm running 18 tomorrow so I took it pretty easy.  my pace was 8:56.

I ran with Todd, Kacie, Anthony and Shane.  We started and Sherwood Hills and ran to Brigham City.  My pace for the 18 was 8:31 which was exactly where I wanted to be.  I maintained a steady 9 minute pace the first three miles up the hills when you initially leave Sherwood hills.  I dropped down to a 7:10 pace down the hills into Mantua.  At Mantua we went around the lake.  We stayed in the 8:30 range around the lake and then dropped down to 7:30 from Mantua into Brigham.  Once we hit brigham Todd and I stayed right at an 8 minute pace the last two miles until we got to the car.  The overall pace would have been much faster but for a couple of extended breaks where we walked and waited for others to catch up.  I felt great for most of the run and felt really strong from miles 13 to 17.   

I ran with Mike D., Anthony, Dave, Shawn and Shane.  We left Peak Peformance and ran the route we call "Bernies."  I stayed in the 8:30 to 9:00 minute range the first 4.5 miles.  I dropped down to a 6:15-6:30 pace for most of the last mile.  My legs were a little sore after Sunday's run but overall I felt pretty strong.

I ran four miles on Old Shotgun Road in Island Park.  I started out at a nine minute pace and gradually worked down to an 8 minute pace the last mile.

I got home from Island Park at 9:45 p.m.  We got everything unloaded and put the kids to bed and I took off at almost 11:00.  After several days of eating junk food and waterskiing until every muscle in my body ached I did not feel like running.  I did one of my loops up birch Creek to the Catholic Church and then home through South Ogden and Washington Terrace.  I ran the first mile uphill in 9:44.  The second mile is also uphill but much more gradual.  I ran that in 9:15.  About that time my legs had loosened up and I felt much better.  The next mile was 8:25, followed by 8:10, 7:54 and 7:37.  

Todd and I biked 11.5 miles. We started at my house and went up past the Dee Events Center and then North, past Mt. Ogden Park and then down 24th to Adams.  From Adams back to S. Ogden and up Birch Creek and then back home. 

I went up to Beus Pond to run intervals.  I missed the run with the group last night so I figured I better get them in tonight.  I started with a warm up mile that I did in 8:08.  I then ran two 800s.  I ran sprints last night with the kids at football practice and I was feeling the effects on the first 800.  I did it in 3:34.  I ran the second one in 3:22.  It was starting to get dark so I did a full mile instead of an 800.  I ran the mile in 6:23.  I believe that was the fastest I have ever run a mile in my life.  What felt good was that I could have run it faster.  I did another 3/4 mile cool down at about a nine minute pace and it was dark so I called it good for the night.  The total distance according to my Garmin was 4.65

I ran the Provo River Half today.  This is my favorite half marathon course and I've been looking forward to this for awhile.  I set a PR by about 3 minutes from what I did on this course last year.  I was hoping for a little faster time but after it was over I felt like I ran it as fast as I am capable of with my current level of running.  My miles were as follows:

1--6:52	This was a little faster than I wanted to be but I felt good so I went with it.
2--6:50
3--6:51
4--7:18
5--7:13
6--7:14
7--7:45	This mile has the uphill portion.  I also walked through the aid station to get some gatorade down.
8--7:14
9--7:10	This is where I've crashed in my last couple of half marathons.  I started feeling the fatigue coming on but forced myself to keep up the pace.
10--6:59
11--7:34	This was a hard mile and I had force myself to pick up the pace again.
12--7:05	I caught a second wind and felt much stronger during this mile.
13--7:13	This mile sucked but I was almost done and that kept me going.
.16--according to Garmin--1:08	which is a 7:18 pace.  No super kick to finish--just gald to get in under 1:35

My quads and calves were sore as could be today.  I planned on doing a short recovery run but due to the soreness I went for a bike ride instead.  Rode eight miles on the bike before it got dark.  My quads felt better after the ride.  My calves are still extremely sore.  Hopefully they'll feel better tomorrow.

This was one of the worst runs I've ever had.  My calves and quads were killing me.  A couple of miles in my quads loosened up and felt okay.  My calvess never did.  I struggled to run a ten minute pace.  I probably should have taken another day off to recover.  My legs feel like I ran a marathon on Saturday rather than a half.  Hopefully they'll feel better tomorrow night. 

I ran trails above Weber with Anthony, Todd, Kacie, Dave, Mike D. and Sean. My calves were still killing me.  It was a tough run with a lot of up hill.  There were some great views though.  I took it pretty easy until the last mile when I pushed the pace a little.

I did a nice easy three mile jog in my neighborhood.  The pace was 9:03.  My legs felt much better but they're still a little sore.

I ran the Peak Performance 5k this morning.  I really wanted to get in under 21.  Last year I ran on 21:17 so I was hoping to at least break that.  I ran a mile and a half warm up with Mike G. The legs were a little sore but not bad. After the warm up I felt like I would be good to get in under 21.  Ran a 6:50 first mile.  This was actually a little faster than I wanted to be at this point.  On mile 2 the road turned and we were running into a pretty good head wind for about a half mile.  I ran the second mile in 7:05.  I ran the third mile in 7:07 and then the .1 in thirty seconds.  I took second in my age group. 

I ran Sardine Canyon with Todd and Mike D.  We started at Sherwood Hills and ran down to Mantua.  At Mantua we went around the lake and then back down Sardine into Brigham City and dwon to the Flying J next to I-15.  My pace for the 18 was 8:54.  This was quite a bit slower than I've ran this the last couple of times. However, I ran Provo River last Saturday and I'm running Hobblecreek this Saturday so I took it a bit easier.

I ran the trails above Ogden with Todd, Anthony, Shane Dr. Rocco and Joel.  Todd and I were planning a nice easy recovery run until we found out they were running trails and decided to meet up there.   We ran fairly hard and climbed a lot of hills.  Definitely not a recovery run.  We were up on the Shoreline trail as the sun was setting.  It was an incredible view out over Ogden and the Great Salt Lake.  This is one of my favorite runs.

I ran a loop in my neighboorhood just to loosen the legs up.  they've been feeling tight all week.  I went a nice easy 9:15 pace.

I ran Hobblecreek half marathon.  I came into this run without a lot of expectations.  I wasn't feeling in PR mode but I had heard that this was a fast course so I figured I'd run at a 7 minute clip for the first three miles and see how I felt from there.  I ended up with a time on my Garmin of 1:32:27 which is a PR by over two minutes.  However, according to my Garmin and several of my friends who also ran this today the course was only 12.94 in distance.  If it would have been a full 13.10 I probably would have beat my Provo time from two weeks ago but by only about 30 seconds.  My times are as follows:

1.  6:59

2.  6:56

3.  7:06

4.  6:39

5.  6:56

6.  7:22

7.  7:28

8.  7:13

9.  6:39

10.  7:37

11.  7:17

12.  7:29

.94--6:42  which is a 7:09 pace.  My pace for the race according to my Garmin was 7:09.  Overall I felt pretty good about the race considering that I ran 18 down Sardine Canyon on Sunday and the week before set a PR by three minutes on Provo River. I had been hearing for a couple of years that this was a great, can't miss half marathon.  Overall I was kind of disappointed with it.  It started more than thirty minutes late and while I really enjoyed the first 7 or 8 miles I didn't care for the last 5 or so.  There's not a lot of shade and the heat definitely became a factor for me down the stretch. 

I ran tonight with Todd.  We started at my house and went up Jefferson to Burch Creek and up to the top and then made our way up past Artic Circle and crossed Washington at the Catholic Church.  Came back down through South Ogden past Friendship Park and the Armory and into Washington Terrace.  Went through the terrace down past Bonneville and crossed Washington again at Hilltop.  From there we went down to Jefferson and back to my house.  The first two miles was all uphill.  the rest was downhill or flat.  My pace was 8:15.

I went out for a run through my neighborhood.  Ran mostly uphill the first mile and a half then down and flat the last two.  the legs were sore so I stayed in the nine minute range.

I ran with Todd. We left Peak Performance and ran to Beus Pond.  We ran around the pond three times and then back to Peak Performance.  Legs still sore.  Pace varied from 7:45s to nine minute pace.

I ran with Quentin, Mike D. and Mike G. We started at Peak Performance and ran down to my office in Ogden.  We ran through South Ogden, past the armory, down through the Terrace past Bonneville and then crossed and went down Adams all the way to 26th.  It was all down hill or flat.  We took it pretty easy until the last mile when we dropped down to a 6:50 pace.

I ran with Todd tonight.  We started at Bernie's and ran to our homes.  todd pushed the pace pretty good the first three miles.  We maintained a 7:30 pace.  After Todd turned to go home I backed off to an 8:15 pace the last two miles.  I had a horrible weekend in Island Park eating a lot of junk food and not running for three days.  I definitely felt it tonight.

I ran intervals with Todd at Beus Pond. I did a warm-up for a mile and then six 800s with light jogging in between.  I hadn't done these for a few weeks and could tell a difference since the last time I ran intervals.  My times were 3:12, 3:17, 3:20, 3:15, 3:30, and 3:17. 

I ran the 5K course that we put together for our Stake 5k.  I was helping organize it so I'm not running it on Saturday and decided to run it to see how I'd do since after all I came up with the route.  I ran a 20:48 which would be a 5k PR for me.  the first mile had quite a bit uphill but after that it was almost all downhill.  I ran a 6:41 second mile which is good for me. 

I ran today with Todd, Mike G., Mike D., Anthony and Quentin.  We drove up towards the top of Monte and ran down to the Chevron in Huntsville.  It was pretty much all down hill.  It included the first 8 or so miles of the Ogden Marathon.  Our pace for the run was 8:15.  

I ran tonight with Todd, Sean, Shane and Dave.  We started at Peak Performance and went down Eastwood and then up Dominion Cove.  Dominion's a very steep climb.  Sean's recovery from a sprained ankle he got during the Mesa Falls Marathon when he stepped on a rock and my legs were feeling a little sore from Sunday so he and I stayed back and let Todd, Dave and Shane go.  When we got to the top of Dominion we turned right and followed the road down to Combe and then made our way past Uintah Elementary and back to the store. 

I ran intervals with Todd and Mike D.  Due to it getting dark early we only got 4 in.  My times were 3:07, 3:11, 3:14, 3:13.  I definitely felt much better than last week.  got a total of 4 miles in with the warm-up and cool downs.

I ran Sardine Caynon with a pretty big goup.  There were nine of us total.  I ran with Todd most of the time.  We averaged an 8:30 pace for the run. Both of our legs were in pretty rough shape after about ten miles.  That'll be my last long run before St. George.

I ran from Peak Performance through South Ogden and Washington Terrace and down to my house.  My legs have been very sore the last few days so I took it easy.  I stayed in the 8:45 to 9:15 range.

I ran intervals at Beus Pond with Todd, Mike D., and Anthony.  I ran 8 intervals.  My times were all over the place from a fast of 3:09 to a slow of 3:35.  Total distance tonight was 7.1 miles.

I ran by myself this morning.  I started at my house and ran up to Combe.  I went around Combe to Eastwood and then around Uintah Elementary and then past Golf City through S. Ogden past Friendship and the Armory, through Washington Terrace and home

I ran with Mike D., Todd, Sean and Anthony.  We left Peak Performance and ran down to Ogden Regional and back.  My legs are still sore.  We maintained an 8:30 pace most of the time.

I ran from Peak Performance to my house through S. Ogden and Washington Terrace.  My legs are still extremely sore.  I'm getting a deep tissue massage tomorrow.  Hopefully that'll help.  My pace was exactly 8:30.  I took it pretty easy as I want to be fresh next Saturday at St. George.

I ran with Mike D. and Sean.  We started at Peak Performance and ran the Combe loop.  From there we ran down to my office.  We took it pretty easy.  Maintained a consistent 9 minute pace the entire time.  I had a deep tissue massage yesterday and my legs seemed to feel better today.  However, at the pace we ran it's hard to tell how they'll feel when I push the pace.  On a side note, I found it kind of amusing that as I was driving to meet the guys for the run I was thinking it's nice to "only" be running 9 miles.  I remember when I started this 3 1/2 years ago the idea of running 9 miles seemed like an impossibility.  Now it's a nice easy run. 

I ran tonight with Todd.  We left Peak Performance and ran to Bernies and back.  I wanted to push the pace a little tonight because my legs have sore the last couple of weeks and I've really been taking it easy.  The first three miles I stayed in a comfortable 8:15 pace.  the fourth mile we dropped the pace down to 6:50.  My legs felt okay but my breathing was really labored.  I don't know what to make of that.  The last half mile I slowed down a bit and ran a 7:50 pace.  I hope I'm ready for St. George. We're going to head down there on Thursday.  I heard today that it's going to be cold.  I think that'll probably be a good thing for me as I tend to struggle in the heat.

I ran with Mike D. and Evan in St. George.  We left our condo and ran around the neighborhood.  We maintained an 8:30 pace.  We just wanted to get the legs loose for the marathon.

I cam into this believing that a 3:15 was possible and that a 3:20 was likely.  I missed both and was a little disappointed.  The good news is I set a PR by about six minutes from last years's time.  My miles are as follows:

1. 7:32

2. 7:24

3. 7:05

4. 7:07

5. 7:19

6. 7:17

7. 7:04--At this point I was feeling great and was on pace for the 3:15

8. 8:41--Veyo was more difficult than I expected.  I run a lot of hills in my training and thought that I'd handle this better.  I also had to go to the bathroom and pulled over into the porta-potty at this mile marker.

9. 9:16--This was the result of a bathroom stop that didn't go well and lasted for 1:44.

10. 7:47

11. 8:09--after the bathroom stop my right thigh started hurting and I was fighting through that at this point

12. 7:52

13. 7:13--I felt like I needed to be at 1:38 by this point to hit 3:15.  I was at 1:41.  I was upset about the almost two minutes I added in the John.  Nonetheless, with the downhill ahead I was still intent on going for the 3:15

14. 7:46--My right calf started cramping

15. 7:04

16. 7:22

17. 7:12

18. 7:39--Now my leg calf was cramping as well

19. 8:13--the hill took a lot out of me.  Not much left, I'm starting to concede the 3:15, the 3:20 goal still looks likely

20. 8:06

21. 7:15

22. 8:11

23. 7:41

24. 8:02

25. 8:25--8:20s gone, just holding on.

26. 8:39

.2. 2:15

A day after I'm not quite sure how I feel.  On one hand I'm happy with the PR.  I'm a little frustrated with my overall time though.  I have a couple of friends who I've been beating in Halfs all year and they ran times of 3:14 and 3:18.  I'm thrilled for them, but feel like I should have been able to run a similar time.  Overall my group had great times and just about everyone set a PR.  One of my my friend ran a 3:11:09, he needed a 3:10:59 to qualify for Boston so I felt bad that he was so close but still missed out. Anyway, had a great time and am looking forward to this one next year.  

This was my first run since St. George.  My calves have been extremely sore all week.  I had a hard time walking the first couple of days.  Combined with the fact that I've been in a pretty serious first degree felony trial all week I haven't had much time to get out.  My legs felt much better than I expected, although my calves ached whenever I was going up or down hill. (which is pretty much always in my neighborhood.)  some of my friends have talked me into running the Tuscon marathon the first weekend of December so it looks like I've got to stay in marathon shape and am going to have to get my miles back up next week. 

I ran with Todd.  We left Peak Performance and ran the Combe loop backwards, crossed Harrison, went past Golf City and down to Washington.  Turned South on Washington and back to Peak.  My calves were still pretty tight.  We stayed right around an 8 min pace for the run.  The overall pace was 8:05.  Other than my calves, I felt really good.  

Ran in my neighborhood by myself.  I was originally planning on doing 6 or 7 miles tonight.  then it started raining pretty hard just as I was about to get out the door.  I waited it out for a couple of hours. I didn't quit raining so I finally got the winter gear on and went out into the rain.  It was coming down pretty good so I cut the run short after three miles.  The first two miles my legs felt pretty strong.  the third mile the calf cramps returned.  Overall, the legs feel like they're recovering fine from the marathon.  I usually have lingering soreness for at least a month or more after a marathon, so I'm encouraged by how good I felt tonight. 

I ran with Cherrie.  We went to Bonneville's track and ran the track.  I did 9 laps and then I ran home.  I mixed up the pace between a 7:30 pace which I'd hold for a while and then back off to a 9 minute pace.  Legs are continuing to improve.

I ran this morning with Todd.  We started at Peak Performance and ran through South Ogden down past the armory and into Wash. Terrace.  Went past Ogden Regional and all the way down to 500 W.  Turned north and went down to 4800 S.  Eventually made our way to Hilltop and then down to Adams and from there down to my office.  I maintained an 8 minute pace for the 8 or so miles and then backed off to a 9:30 last mile.  My legs felt pretty strong for the first 8 miles and then got pretty sore towards the end. 

I ran with Todd.  We left my house and went up Jefferson to Burch Creek.. We went up Burch Creek to Artic Circle and continued up to the Catholic Church where we crossed Washington and made our way back through S. Ogden and Washington Terrace.  The first two miles was mostly uphill with the rest being gradual downhill.  Had an 8:31 pace.

I did a hill workout today that included running Burch Creek and Glassman.   A lot of uphill, the legs felt like they're back to normal..

I ran with Todd tonight.  I should have known I was in trouble when I agreed to do a hill workout.  We started out at my house and ran the Porter hill, then up Burch Creek to Glassman. Once we got to the top of Glassman we continued up across Harrison and into Shadow Valley.  We ran up to the top of the Shadow Valley and then made our way back to Harrison via Old Post Road and then past the old golf City and back to Burch Creek and then home.  7.5 miles in all with a lot of uphill followed by three miles of downhill where we got some pretty good speed work in. 

I left work early so I could get out before the trick or treaters.  I left my house and ran up to McKay Dee Hospital.  I ran one lap around the path around the hospital grounds and then down to Monroe to 41st, to Jefferson and back home.  My legs were pretty sore from Monday's hill workout so I stayed in the 9:15 range.

I ran with Dave, Anthony, Kacie and Todd.  We ran the trails above Weber State.  We ran our normal loop backwards.  It was a good but difficult run with a lot of up and down hill.  Legs felt good after the first mile.

I left my house and ran up to Peak Performance wher I met up with Sean. We ran together to the stadium at Weber State and back to Peak Performance.  I left Sean there and continued home via Washington Terrace.  I kept a pretty easy pace today I just wanted to get some miles in.

I went up to Bonneville's track with Cherrie.  I wanted to get a little speed work in.  However after intervals at a 6:30 pace my calves were screaming so from there I ran around the track at a steady 8:30 pace.

Todd and I left Peak Performance and ran the Combe loop backwards.  We then crossed Harrison and ran down to Article Circle.  We got onto Washington andand ran back to Peak Performance.  Had an 8:11 pace for the run.

Todd and I left my house and ran up Jefferson to Burch Creek.  Once we got to Artic Circle we turned down Glasmann and ran Glasmann.  At the top of Glasmann we turned and crossed Harrison and then went into shadow Valley.  Ran to the top of Shadow Valley and then down to Old Post Road, across Harrison, past Golf City and then back to my house.  The last two miles we maintained a sub 7:00 minute pace.  The first four miles was a lot of steep hill work.  In the last seven days, this was the sixth day I've run.  I believe that's a first for me.  I've decided to put Sasha to the test.   My goal from here on out is to get five or six days a week in and increase my miles up to 45 to 50 a week and see what happens with my marathon times next year.

I decided to give my legs a bit of a break today and biked instead of ran.  I only went ten miles but climbed a lot of hills and got a good workout.

I met Todd at Rainbow Gardens and we ran the Ogden River parkway beginning at the mouth of Ogden Canyon at the same place the Ogden Marathon joins it.  We ran down about three miles and then back.  We pushed the pace pretty good going down staying in the 7:00 to 7:10 range.  Came back slower in the 8:15 range. 

I met up with John at Weber State. We ran part of the triatholon course for next Saturday and then I added a couple of extra miles.  We then met up with Matt and Paul and biked the 12 mile bike course.  The bike course is three loops around the campus and out to the Dee Events Center and back.  It's about a third uphill, a third down and a third flat.  Should be a fun race next Saturday.  If only I could swim.

I ran with Todd today from the top of Monte down to the Chevron in Huntsville.  A very interesting run to say the least.  It was snowing when we started.  About two miles into the run it changed to rain.  It rained the entire 20 miles.  We were drenched after a few miles.  At mile 3.5 my Ipod died.  Some times I don't mind running without music.  Today I definitely could have used it.  Early into the run we noticed two moose on a small ridge right above the road watching us.  After we passed them Todd said "they're chasing us."  I looked back and they had come out onto the road and were about 50 yards behind us running down the road.  After about 20 seconds they turned off the road and ran into a meadow.  Further down in South Fork Canyon there was a stray dog that looked like a wolf munching on a deer carcuss on the side of the road.  As we got close he stopped and stared at us.  There was a steep hill on one side of the road and a field with a barbed wire fence on the other so there was no way around him. We were a little freaked to try to pass him with the stares he was giving him.  We backed up and hoped a pick-up would come by that we could climb in back and get a ride past him.  After several minutes of no traffic I found a broken beer bottle on teh side of the road and we put our heads down and walked past the dog.  (on the other side of the road of course.)  He just stared at us until we were past him a ways and then went back to eating the deer. 

The run itself was okay.  I felt pretty strong throughout and tried to stay in the 8:00 to 8:30 range which I was successful in.  Some of my fastest miles were the last three.   

I decided to take the day off from running and decided to swim instead. I figured I better make sure I can swim more than two laps without drowning before the triatholon on Saturday. I went to the Ogden Athletic Club and swam ten full laps.  It wasn't pretty and it took a while but with several rests I got it done.  This was the first time I've swam in years other than messing around in a pool with my kids.  Definitely hard work.  On a personal note, my law partner, John Caine passed away early this morning.  He was a great attorney and an even better man.  He'll be sorely missed.

I swam 7 laps at the Club and then met up with Todd and we ran what we now call the "hill loop"  We were both still feeling a little sore from sunday's 20 miler so we didn't push as hard as we have the last couple of times we ran this.  Had an 8:50 pace for the run. 

I ran from Peak Performance to my house.  This is a pretty gentle downhill run and my legs were very sore.  I'm not sure why.  I forced myself down to an 8:00 pace and had an 8:11 pace for the 3 miles.

I did the triatholon up at Weber State this morning.  It was the first one I've ever done.  It did the events in reverse so we ran, biked and then swam.  We started out with two laps on the indoor track.  I started out way too fast.  We came out of the track and then went up a hill to Taylor.  By the time I hit Taylor I was really struggling.  Taylor is a gradual uphill road but nothing real significant.  I was struggling to maintain an 8 minute pace.  We went down to the Dee Events Center and around it and back to campus on Taylor.  On the way back I was able to take advantage of the gradual downhill but only got down to a 7:10 pace.  My legs are definitely tired.  The bike was 12.8 miles.  the route went around campus and then down Taylor similar to the run, around the Dee Events center and back to campus.  We had to do three laps.  I haven't done a lot of biking but felt much better on the bike than I did during the run.  After the bak we had to swim 250 yard or five full laps in the pool.  I swam half a lap and was already gassed.  I forced myself through it though and eventually finished.  I'm not sure what my time was but I think it was around an hour and four minutes.  I had to go to a funeral so I didn't get to stick around and find my time.  I've been told by different friends who were there that I took fifth and seventh.  I'm not sure if it was either one.  Hopefully they'll post something on the internet and I'll find my place and time. 

Todd and I left Peak Performance and went down Eastwood to Woodland.  Up Woodland to Bonneville Terrace and then along Bonneville Terrace through Shadow Valley and came down above Weber State.  We ran Skyline to the stadium and then back to Peak Performance.  A very difficult run with a  lot of steep uphill.  Towards the end my legs were feeling a little sore, but it felt good to get it done.  

Sean and I ran from Peak Performance up Eastwood, around Uintah Elementary and down Skyline to Combe.  Crossed Harrison and went down to Artic Circle, got on Washington and back to Peak.  Treated this as a recovery run. Took it pretty easy tonight.

This was suppose to be a five miler.  However, they had to change the course this year and the new course came up well short of five miles.  This is a fairly large, very unorganized fun run.  I decided not to push the pace too hard with the Tucson Marathon next week.  I ran a half mile with Matt before the run to get warmed up.  What I wanted for this run was to do a tempo run.  I ran the first and third miles in the 7:45 range.  Miles two and four I ran in 7:16.  I coasted in the last mile at a 7:23 pace for an overall pace of 7:29.  I ran this exactly as I wanted to which is rare for me. 

Todd and I did the toll road/Uintah loop.  We started at Peak Performance and went down past the armory to Ogden Regional.  We then dropped down the toll road into Uintah and went east back towards 89.  Crossed 89 and went up Combe to Eastwood and back to Peak Performance.  A fair amount of hill work with a real steep climb coming up Combe.  My legs were a little sore the last few miles. 

I ran through my neighborhood.  Fell into an easy 9 minute pace and maintained it throughout.  I tried to stay off the hills, but in my neighborhood that's impossble.  Ran a fair amount of gradual up and downhill.  Overall my legs felt pretty good, no real soreness. 

The plan tonight was to run four miles at marathon pace.  Todd and I met at Peak Performance and started running the Combe loop.  It had rained and snowed earlier and the road had iced up and was very slippery.  After both Todd and I had near slips we decided to slow down and turn around as neither one of us wanted to risk falling and getting injured this close to Tucson.

I ran in the neighborhood tonight.  It was cold.  I'm looking forward to arriving in Tucson tomorrow and getting out of the cold for a couple of days.  I stayed in the 8:30 to 8:45 range. 

I ran in Tucson.  My plane landed and I got to the airport around 5.  I decided to go for a short run to keep the legs loose.  I left the hotel and ran 2 miles then turned around and went back to the hotel.  I ran an 8 minute pace the first two miles and then slowed down to an 8:30 pace on the way back. 

I ran the Tucson Marathon.  After running a 3:23 at St. George I had high hopes that I could qualify for Boston on this course.  I had two shots at it.  A 3:15 for 2008 or a 3:20 for 2009 when I'll be 40. It started off well and at the halfway point  I was at 1:38:24.  This course has a lot more uphill than they advertise and between miles 21 and 23 my legs cramped and the goal changed from boston qualifier to just finishing. 

My miles were as follows.

1. 7:17

2. 7:19

3. 7:29

4. 7:49

5. 7:23

6. 7:08

7. 7:15

8. 7:13

9. 7:10

10. 7:11

11. 8:08--There's some fairly steep rolling hills that begin here for the next four miles.

12. 8:39

13. 7:30

14. 8:10

15. 7:23

16. 7:49

17. 7:30

18. 7:47

19. 7:46

20. 8:35

21. 8:53-During mile 20 you begin a long gradual uphill that basically goes until right before mile 24

22. 8:48

23. 9:23

24. 9:53

25. 10:24

26. 10:43

.2  1:38.

This is a familiar pattern where I just can't maintain and in this case went into total meltdown the last few miles with cramps and dry heaves.  After I finished I swore that this was my last marathon.  (I'm already past that).  Anyway, I'm gonna take it easy for a month and then get serious in January training for Ogden.   

I ran a loop in my neighborhood.  This was my first run since the marathon and I just wanted to get out and loosen things up.  It was snowing and the roads were wet and still covered in a lot of snow.  There were times I was running in tire ruts.  It felt good to get back out on the road though.  I took it pretty easy.  Had a 9:25 pace.  My calves were pretty sore.  Everything else felt fine.

I was planning on running on the streets, but by the time I got out it was cold and the moisture on the street had frozen and it was pretty slick.  I decided to go up to the Club and run on a treadmill instead.  Ran four miles.  Worked up a good sweat, but was reminded of why I hate the treadmill.  Calves became sore towards the end.

I ran with Todd.  We left Peak Performance and went down to Old Post Road to the Dee Events Center.  At the Dee we turned West on 46th and went down to Glasmann.  Took Glasmann to Washington.  At Washington Todd turned and went back to Peak.  I turned North and ran to the Armory to watch my daughter play basketball.  We stayed in the 8:10 range until the Glasmann hill, slowed to 9 and then dropped to 7:30 down to the armory.

I ran with Sean today.  We left Peak Performance and did the Combe loop.  then crossed Harrison and went down to Artic Circle, crossed Washington, ran past Friendship park, crossed Washington again at the Armory and then down Burch Creek to Adams and down to my office at 25th and Washington.  It was cold.  20 degrees when we started.  22 when we finished.  Started out with a couple of nine minute miles and then maintained a pretty steady 8:30 pace.  The legs were a little sore throughout the run.  Got really sore the last half mile. 

Todd and I ran from Peak Performance to Ogden High via the Mt. Ogden area.    

I ran with Todd.  We left Peak Performance and did the Combe loop backwards.  Crossed Harrison and ran down to Artic Circle.  Crossed Washington and I ran to the Armory where my daughter had a basketball game.  The first two miles I was in the 7:35 range.  Felt like I pulled a muscle in my rear end and had to slow down to a 9 minute pace the last couple of miles. 

Sean and I did the toll road loop through lower Uintah and up Combe and back to Peak Performance.  Stretches of the road through lower Uintah were like an ice sheet so it was pretty slow going through a lot of the run.  At about mile 6 the side of my rear end started throbbing again and I had a difficult last three miles.  This was the third straight run it's given me problems.  I'm not sure if I've pulled something. I've been trying to take it easy to let my legs heal but so far it hasn't seemed to help.  Hopefully I won't need to take some extended time off.

Sean and I ran the Combe loop. The last mile and a half the snow storm started. It was coming down hard and fast.  This was one run I was glad to get over. My right calf was killing me.  My buttocks didn't give me any problems today though.

I went to the Ogden Athletic Club and went 4 miles on the treadmill.  Very boring.

I went to the club and ran 3.5 on the treadmill.  I increased the pace a little from the last couple of runs.  The legs are feeling a little better.  They're still a mess but are improving.  I'm going to stay with lower miles for the next week or two and see if that helps.

I went to the club again and ran on the treadmill.  I did a hill workout the first three miles and then worked on speed the last two.  The last half mile my right hip started aching again and was sore for the rest of the day.  I think I'm gonna take a few days off and see if it'll start to feel better.