Like the canyon

Slow hike and easy jog up and down Malan's. 

Couple of miles easy.  Doc looked at the Achilles with an ultrasound and concluded mild to moderate tendonosis. O.K. to run light as long as the pain doesn't get worse.  Start PT next week for some ASTYM treatment that will speed along the healing.  Bright side, I can run, light, but it's running and that beats not running. Feeling good about the recovery. :)  

1:10 on the treadmill.  Slow easy pace, 9-9.5 min/mile pace steady for an hour. Kinda boring, but I'm good with it.  Probably what I need right now anyway, slow, longish aerobic running.  Achilles about the same. Which is good, 'cause it's not worse.

Hour and fifteen on the 'mill, sloooowww.  Audio books keeping the boredome at bay.  Felt good to get in some time on the feet.

Hour and a half on the 'mill again.  Nice and easy again.  Three runs in a row all an hour or more, Achilles feeling about the same, maybe a notch better.  I started keeping a chart, 5  being the baseline, closer to 10 good and 1 bad, been at 5 to 6.5 all week, so a little better, but no worse.  Might give the trails a light go next week.

Another 1:15, easy pace.

1 hour 20 minutes easy, heel seems to be improving, giving it a 6.5 out of 10. 

Another easy hour and twenty minutes on the mill, easy pace, 2% incline.  Yawn.... on the positive side this sore heel is forcing some good base miles. 

Well, haven't been posting regularly because writing "ran 1:20 slow and steady" over and over again is, on the boring scale, second only to actually doing it.  But, steady it is, ran 10 out of 11 days with every run over an hour, most between 1:15 and 1:30, with two long runs of 2 hours, all at an easy pace.

Got out on the trails today for a couple of hours.  Lots of fresh snow made it a little rough on my calf/achilles thing, give it a 65% effort.  Overall, things seem a little better, 7 out of 10.  Another week or two of flat and slow, hopefully it'll be an 8 or 9.

Very nice hour and a half or so on the trails.  North BST is mostly melted out, and the weather was perfect and the light show out west was one of the best in recent memory, stunning!. January? Hmmm felt like March! Very easy effort, heel/calf showing moderate improvement. Happy running for another day or two, I'm sure winter will be back soon enough.

Another 1:30 or so on the trails.  Easy pace. 

1:15 on the 'mill.  Easy pace.  After 3 days on the trail it took me about 40 minutes to get the "mill zombie" mode where I can space out and let time go by.  PT on the Achilles/calf helping, a ways to go yet though, may take some time off completely if no marked improvement in the next week.  That said, there is improvemen, just slow, and I am very thankful to be running at all. 

Perfect, albiet chilly, 1:50 on the trails.  That's 4 of the last 5 runs on trail with about 1500-1800 vert on each run and things are continuing to improve on the injury front.  I had some aprehension about running rough, hilly terrain, but a recent thaw and dry trail was too tempting.  Attentinve monitering and easy running has led to slow improvement rather than making the heel/achilles worse as feared. 

On another note, my schedual leaves me finishing the last half hour or so of my runs in the dark. I was getting tired of my whimpy lights, so I bought a six LED bike light today to use as a hand held. Bam! like turning on the lights in your car! We'll see if it lasts 10hrs as billed. 

13 of 15 days running, no run less than an hour, happy about the solid base building despite nursing an injury.

Pretty solid day of running for me.  Started with Malan's, ran the up, which wasn't bad, but the trail looked a heard of elephants had passed through when the snow was soft  Deep post holes everywhere, and frozen solid, made for tough going coming down.  At the BST, turned north and ran from 27th, past 12th street to about the end of the trail and back to 27th.  Got a bit rough the last few miles, one gel and one water bottle equals a bit bonky after three plus hours, bluh!  Probably over did it a bit on my calf/achilles, we'll see how it feels tomorrow. 

3.5 hours, pretty easy pace, guessing 4300 vert or so.

12 hours running this week over 6 days, easy pace for most of it, though I threw in a mile at 6:30 and a 1/4 mile at 5:50 yesterday on the 'mill just to remember what it felt like. 9500 vert for the week.

2 hours or so on the trails tonight.  Started at 27th headed north on the BST to the spring/creek about 1700 north in North Ogden and back. Muddy out north! Felt great toninght, energy good, heel so so, easy pace.   

Hour and fifteen yesterday and an hour today. Both runs on the mill.  Easy pace yesterday, a few pick ups today, couple miles at 6:40, easy effort even at the faster pace.  Heel holding up o.k.  

Decent week again given the active recovery.  6 days of solid runs.Things are improving to the point that there is little to no pain while running, minor/mild soreness after a longer run, lasts for 30 minutes or so and kicks in afer sitting for a while.  A little sore when first getting out of bed in the morning, but that fades fast. 

Great run today.  Hard to get out the door with the fog and cold, just nasty.  Started with Malan's, which I'm happy to say the trail is in much better shape now than last week's frozen nightmare.  Broke out of the fog quickly and reveled in the warm sunshine all the way to the top.  A little BST running on the South side, too icey and muddy so I headed north, crossed under12th street and headed up BST north.  Legs still felt pretty good on the climb, much better than last week.  Ran into Joel coming down, got talking about his upcominig N.U.T.S. trail series and the amount of cat tracks on the trail lately, and ended up following him back down to the parking lot. I took the straight up, non-switch back, trail from Rainbow up to the bench with plenty of energy.  Ran strong back to the car, got home, found the family out on errands, so having an hour to kill, I headed back up Malan's.  Felt great on the second lap and ran it non stop.  Trail was still good except I passed some Einstien on his way down who was butt sledding the top half of the trail and covered all the deep post holes with a nice, soft 1 inch veneer of snow, making the knee breakers impossible to see, brilliant! Shouldn't complain, might actually groom out the trail eventually.

Week: 6 days running, about 9100 vet, just under 60 miles.  Easy to moderate pace for all of it. 

1:08 on the 'mill. Easy.

Easy to moderate 1:10 on the 'mill at the gym.  Treadmill at home is down for a bit, running at the gym.....not so great.

Just a bit over 2 hours on the trails tonight.  Cold, but not bad until the sun went down, not a soul out at all, well, except one of the go fastie kids. Turns out the out-n-back I've been running is just under 14 miles, a mile longer than I thought, love it when that happens.  Easy pace, felt alright, legs feeling a little heavy, guess the miles and time are adding up over the last 4 weeks. 1.5 weeks to an easy week. heel/calf feeling 85%, I'll take it. 

Pretty obvious cat tracks in the new snow on and around the trail south of 12th street.  Been hearing about, and seeing alot evidence of those big kitties in that area latley.  Tracks toninght left me kinda feeling tense through the run, got over it by the end, wuss!

Check out this cool pic taken a couple of years ago right above the BST on the North side, that's a big ktty cat.   

http://gazelem.files.wordpress.com/2008/03/canyouseeit.jpg

Nice little run up Malan's peak tonight.  Legs felt better than expected.  Deserted up there, only saw the butt sledder, but he's up there full time I think.  Top half of the trail is a mess from all the wind.  Drifeted over and rough, but the knee breakers are gone.  Bottom half is buffed and fast.  Good times. 

Nice little 6.4 running in circles between 27th and Rainbow.  Funny how you can run for almost an hour, get in over 6 miles, and really go no where.  There are so many trails spider webbing all over the boulder field that I probably only ran a mile of the total over the same trail.  775 vert. Mostly easy pace.

Oh, and I saw the butt sledder again.  Kinda freaking me out, I see the guy every time I go out up there, no matter the day or  the time.  Butt sledder will be refered to from here on as "the ghost"

No luck at Wasatch!.....Signed up for the Bear....might need to find one more 100 this year.

Repeat Saturday run.  Malan's to the BST, head north as far as I can go, turn around and run back. Trail at the top of Malan's is improving though it's still western up there, hard to keep the rubber side down for the last 1/2 mile or so. North BST is pristine, no mud, very little snow, just lots of fun runn'en. Ran into Aric and Les at Rainbow, hope their lottery went better than mine.  Last long run before Red Hot in 2 weeks, really looking forward to that one, though I have no idea where my race fitness is as I haven't had my heart rate above 150 in over a month. Given that, I dont think I'll taper much, slightly easier the week before is about all. Be fun to see if I can shake off the lazy, slow legs. 

Heel and calf are a little tender after today's run, hope it's not an issue for much longer.  Miles and vert were about the same this week as the last 2 weeks, but the effot was just a bit higher, pushed it just a little here and there.  Also, I am starting to not use my heel lift  in my shoes as much so that's putting a little more strain on things, but gotta start to get off the training wheels sometime. 

Today: 19.75 miles, 4420 vert, one gel, one water bottle, not too much bonk. Ghost sighting, yes!

Week: 61 miles, 9300 vert.  Ghost sightings: 4

45 minutes on the t-mill in the sweat box. Not feeling it at all, too many superbowl treats.

Nice liitle run on the bench tonight.  Managed to run for an hour between 27th and Rainbow and never ran over the same section of trail more than once, well, mabey a few feet or so at intersections.  Kinda a fun way to pass an hour, thinking about how to link it together with no re-tracing. All trail south of 27th in great shape, gonna be muddy when it warms up though.  Bottom part of Taylor canyon is a skating rink, clear water ice everywhere and I hear lower Malan's is glazed bad.

Ghost sighting, yes.

6 miles or so, guessing 800 vert.

Nice little 12 tonight.  Legs felt like lead for the first 5 miles or so, felt better on the way back.  Wanted to make it 14 but it was getting dark so I turned around early, but cruised down to the nature trail parking lot and back for a little extra vert.  good to see Jon out, looks like I'll have some company at the Bear.  Sweet. 

Little over 12 miles or so, 1900 vert, easy pace out, a little pick up on the back.

Easy little 20 minutes tonight.  Achilles and calf acting up.  Ran into Corey at the trail head and he was nice enough to run a gimpy, slow 20 minutes with me before heading out on his longer run.  ART tonight seems to have helped, I'll try and get in 2 more times befroe Red Hot.  Signing up for Big Horn 100 tonight. How's that for thinking positive.

7 miles cruising my boulder field loops.  Pretty easy pace for most of it, picked it up here and there a bit.  Strange conditons on the trails, super muddy in spots, super icey in others.  Calf and achilles feeling much better after some ART, that stuff  must be some kind of black magic.

Just over 7 miles, 1000 vert, 8:40 pace.

Ghost sighting: Yes!

Got out for any early one for me with some of the local stong guys. We had a great run on the usual route from 27th, north on the BST.  Kept the pace pretty easy through most of it, though Corey cranked it up pretty hard on the direct route out of Rainbow going back south.  We all hung on and punched it out though we were all pretty redlined at the top, well except Matt.  Great fun this morning, 3 guys with lots of running experience and fast, and me trying to keep up.  I think we ended up with about 12 miles, probably 1800 vert or so.

Feeling pretty beat up for some reason.  I kicked a tree root on a run earlier in the week and it was bothering me today, some pain in my big toe and up into my foot.  Achilles is better, but still not great, and I tweaked something in my hip, top of glute area slipping on some ice on yesterday's run. Didn't go down but wrenched it trying to stay upright. Cry me a river right? need some good rest tomorrow. 

Week (weak) 45 miles, 5700 vert

Easy 30 minutes on the trails before the big V day events.  Felt good to take a short easy one tonight. 

Ghost - yep.

Perfect temps, perfect trail, great company, awesome run.  Started at Rainbow and headed north, caught up to Aric after a bit and we ran together for a few miles, bumping into Mtn goat and Oreo on their way back, chatted for a bit and went our ways.  Aric turned around a the service road and I kept going to the north end of the BST.  A little muddy past the spring/bridge.  Caught up to Tom, Jamie and Kasey on the way back and ran with them for a bit before they turned around. Got back to the car right at dark.

Lots of folks out, oh and somebody must have left the gate open on the mtn bike pen! out like rabbits!

11 miles, 1:48 run time, 1780 vert, easy pace.

Got an hour in on the trails just as the snow started.  Easy pace again, things feeling better, ART guy really put the fix on my heel, 3 sessions and I'd say I'm feeling 90%.  Still a few few tweaks in my left foot from kicking a root on a run last week but all in all feeling ready to go for Saturday.  Starting to feeling the excitment of running with the heard again.  Not sure what to expect, all running for the last six weeks has been easy, pace base with no speedwork or higher intensity running at all.  We'll see how that plays out, not really a focus race, so really going into it with low pressure/expectations.  A better time than last year is what I'm after, that said, I'll still give it a 100% effort and see what it gets me.

1 hour, probably 6 miles or so, 800 vert. easy pace.

Easy 40 minutes on the trails.  End of a six week running block and a slight taper for Red Hot so not much runnning this week.  I guess I'll end up with a few more miles afer Saturday's long run.  I've run 6 days a week every week for 6 weeks, with all runs but a couple over 45 minutes, feel like it's a start to a good base for later in the spring.  Right now I'd say focus races are Squaw and Big Horn, then a long build up to Bear, so gearing the training and racing that direction.  YeeHaaa! last post until a race report!

(This is a Greg N shot of me and the girl who I ran together through the last half. This is probably mile 29-30)

As I wrote before the race, Red Hot wasn’t a focus race.  Training up to this point and for the next several  weeks  has, and will be,  all been base miles, run at pretty slow paces.  That said, I still was curious to see how I felt picking it up a bit and wanted to give it what I had to give, but really had no idea what to expect.  I knew I had run pretty hard last year and finished just over 6 hours, granted I was nursing a pretty sore knee, but this winter hasn’t been exactly injury free with Achilles tendonitis, weird hip, lower back stuff and the still tweaky knee.  All of it has mellowed out a bit in the last few weeks, but still wasn’t sure if they would flare up during the race.  My longest run since Kalalau Trail in November has been a little over 19 miles, so no big mile long runs and exactly zero speed work.  The last time I had really pushed any pace was at the Up and Over race in October.  I didn’t feel undertrained for this race, but didn’t feel in prime race shape either.

I was late getting to the start again, and jumped in just as they said go.  Things spread out pretty quickly and there was a pack of 20 or so off the front in a hurry.  I found myself running with a group of 8-10 a bit behind the front pack that included Aaron Kennard and Cody.  Things felt a little fast for me, so I told Aaron that I would see him in a couple of hours at the finish.  A few minutes later I watched as he a Cody motored away on the flat road section.   After that, three or four of us settled in to battle the wind and flat road for the first few miles.  Looking around I realized the group included Wasatch and Western States winner Darcy Africa, who I was running just behind, Ian Torrance, and Hard Rock, UTMB winner Krissy Mohel .  Gotta love Ultra running, being in a pack that includes that talent is pretty cool, but also a good sign that I might be a little out of my league.  I felt good, so I stayed with them through the first aid station.  Within a mile or two after the aid station, I started to question my pace, even though I felt ok., but knowing we had a long way to go and not trusting my fitness, I backed it off just a bit.  The talent pulled slowly ahead and a couple of guys closed in from behind and soon passed, which was the only time I was permanently passed in the race. 

From this point and for the next 10-12 miles I was running essentially alone, no one in sight in front or behind.  The first 18 miles or so were tough for me.  With the exception of a mile or two of more technical terrain, it was pretty much flat out road running, I don’t train at all on flat ground or on roads, so it was tough mentally to hold a steady pace.  Also, the wind was ripping! Mentally this was taxing, but I kept telling myself that everyone else is dealing with the same thing.

I started to feel more at home and better as the course took us across Gold Bar/Golden Spike trail.  The climbs, descent s, and more technical footing was a joy compared to grinding it out on the roads.  Within a couple miles I started to close in a couple of guys in front of me.  I caught one at the next aid station and we ran together for a couple of miles before getting caught by a guy and girl.  The guy blew by fast, but I eventually caught and re-passed him,  and the girl settled in with me and the other guy I had caught.  The three of us ran together for a bit, until  the girl started to push the pace, I went with her and we dropped the other guy.  We ran together for the next several miles, pushing hard and closing the gap on a few runners in front of us. 

Getting through the slick rock to the last aid station we were pushing, but as soon as we left the last stop, we really cranked it up.  There were a couple of runners in just in front of us and, looking at the time, I thought I might be able to take more than an hour off my last year’s time.   We ran hard through some deep sand sections and up and over some tough slick rock rollers.  Soon we were on another dirt road section that was relatively flat to downhill, but the wind was roaring through here.  We quickly closed the gap on one of the runners in front and passed, as we passed, he wisely jumped in behind me and the girl, drafting off us as we fought the wind.   I was leading our little group and kept the pace pegged with everything I had.  After a mile or so the guy we passed took the lead and I couldn’t hang on and he opened a 100 yard gap or so.  Looking back, I realized we had also dropped the girl.  I hung on a little back until, with about a mile and a half to go, the guy in front of me started walking.  I caught up, tapped him on the shoulder and motioned to follow as I went by, looking back I saw he had followed, gave him a thumbs up, and we pushed hard for the finish.  In that mile and a half we caught a passed a guy who passed earlier and one more runner picking up two spots.   

I felt great to have enough in the tank to really push those last miles.  I feel like in the last half of the race I really didn’t leave anything out there and put it all on the fire.  Knowing this, I think I could pushed just a bit more in the first half, but feel like I ran smart and had a great day.   I feel like the type of training I have been doing, well just started doing really, is paying off exactly how I want it to, by being able to hold a steady hard effort for an extended time.  I beat my expectations by a good half hour, I was thinking a 5:45 would have been alright, and took almost a full hour off last year’s time, which I feel is a lot given it’s a 50K.  Good start to the season, and hopefully a indicator of more good races to come.

Feeling pretty recovered already.  Actually I felt good enough Monday to ski hard all day in the fresh powder. Glad I did 'cause it was one of the best days of the year. Never really sore, just a little fatigued and some niggles in my hips that attribute to running in my Hoka's on Saturday.  Got out for a nice easy 40 minutes tonight, felt alright, except I forgot how much I don't care for running on snow packed trails, missing dirt!

45 minute cruiser on the snow/mud.  Recoverd? mmm not totally, still feel slow and slug like.  Good 'cause, race or not, this is supposed to be an easy week anyway.  Eating like a horse though. Sheesh!

Got out late for a Malan's run.  Wind was ripping up there, blowing snow and dark clouds hung low in the sky.  No one was out. My legs felt about like the weather.  Keeping a run going was going to be a blue collar slug fest, so I put on my blue collar music and ground it out. Soon enough I was singing along (as no one was out) and enjoying the grind.  Added on a little BST at the end just to get through the playlist. 

Link below is for the tunes, well a good starter song, but like a gateway drug if you like it, you'll be hooked.  HA!

http://www.youtube.com/watch?v=Xjdkc14-zwQ

Skied and hiked hard all morning, even winning the 100 yard uphill spirit in ski boots to the sweet fresh lines when the gate dropped.  Skipped lunch and pretty much breakfast too get out early, went to the gym late in the afernoon and ran an hour on the 'mill, felt like 20 miles, tired? hungry? don't know, but bluhh.

Light week, 3 runs of an hour or more and one 45 minutes. Two excellent powder days with alot of hiking and hard skiing  I guess that counts for something.  Not bad for a recovery week I guess.  Back to the good 6 day a week grind on Monday, hoping for some melted out trail.

Sweet Malan's run tonight with some Boulder Field trail add on.  Trail up Malan's was as good as it's been all winter.  Nobody out but me and The Ghost, but he was on his way out so I had the place to my self.  Wore my heart rate moniter for the first time ever on a run up Malan's. Interesting that keeping a run going at a reasonable pace was right at my aerobic threshold.  Kept it right at 150 plus or minus a few beats.  It did spike up to 158 on the two really steep sections, but came back in line quickly.  Felt great, legs, and mind feeling back to 100% recovered.  Peaked out just as the sun dropped to the horizon.  High clouds out west made for some sweet alpenglow, turned everything blazing orange and faded to a sweet pink, absolutely beautiful watching the peaks change colors like that. Even the air around me seemd to be glowing.  Nights like this is why I love to run.  

2700 vert, 7 miles total. 

If last nights run run was the reason I love to run, tonight's run was a sharp contrast to that.  7 miles of the worst trail conditons I have run in all winter on the BST from 27th.  Decided to give the north side one more day to melt out, wrong choice.  Slushy, half melted out mashed potatoes nightmare.  Got it done, don't wanna do it again. 

On another note, just read an email that the Xterra Trail Run Nationals are coming to my local trails.  Suhweet! Half marathon starting and ending at Snowbasin.  Open to anyone, no qualifier, so tear it up withthe best of the best if you're up for it. I wont be running as it's the weekend of the Bear 100, but will be cool to have it here. 

Nice little run on the BST north.  Snow is mostly gone and the mud is minimal.  Felt great on the way out, ran into the go fastie Jon S at the turn around and we ran back togerther.  Nice to chat about up coming races.  Great run, legs and body feeling great.  Guessing 8 or 9 miles around an hour and a half or so.

BST North side again. More snow, more mud, more explatives dropped.  Ran into Phil and Kasey, lots of folk out these days, seems most runs end up in a good 10 minutes chat session at some point which is great.  Ran a new little loop, a high trail above the bridge around Jump Off canyon, short, but pretty cool, nice to mix it up.  A little more running in circles here and there netted me 10 miles, 1600 vert or so. 

AM: Another sweet day on the sticks.  2 laps on the front side of Snowbasin.  Pretty cool to step in your skis at the top of Mt Allen and clik out 4500 vertical feet later at the 27th street trailhead. 

PM: Nice and easy 5 miles or so on the trails.

Best day running of 2011 so far. Well, Red Hot was fun, but today just had a great vibe.  Big training run on Antelope Island that I think half the FRB'ers in the area and many other trail runners showed up to. At least 100 people out on the trails, runners everywhere it was awesome. 

I started with the 8:00 AM group and settled in with Ogden runners Aric, Jon and BJ, we cruised easy the first couple of miles cracking on each other and goofing off.  My goal for the day was to ru na moderate paced, even effort for the day.  After the first couple of miles I settled into that rythmn and cruised along.  Unfortunately it left me running a different pace than most everyone else so I spent most of the day solo. 

Finished the first campground loop just behind Crockett and a guy named Mike.  I hung out for a bit to re-group with the O-town runners.  As we were leaving for the 25K loop the FRB crew pulled in.  Perfect timing except that we left a little in front of them and never saw them until the end.  Though I thought for sure Jun, Dorsimus and Brian would come flying by at any moment. 

My legs felt tired and heavy, maybe from the skiing, but my pace was right where I wanted all day.  Felt good around 7:30 on the flats and ranged in the mid-8's on the more technical sections and moderate hills, wtih some 10-11 min paced stuff on someof the longer hills. Effort was moderate and steady.  I kept a run going through everything and didn't stop or walk once on the 25K loop, plus Elephant head loop, which I ran at the end. Last year it was optional in the 50 mile to do Elephant Head at the begining or end of the 25K loop, I think I will run it first again, felt hard after the long switchback climb.

Good to hang out for an hour or so after with some great guys. Ultrajim, Crocket, Aric, Jon and BJ are laugh a minute, freaking hilarious, through Jun in the mix and it's wet your pants funny.  Now I understand some of Scott W's incontinence issues (kidding Scott) HA! 

25.1 miles, 8:46 pace, 2300 vert.

Week: about 64 miles, vert 8000ish

Easy 6.5 miles on the mill.

Another good morning of Wasatch powder, followed by a few hours of work, followed by a nice 11 mile run on the BST north.  Trail was dry and mostly mud free all the way to the end.  A bit of snow on the last mile or so. 

11 miles, 1800 vert.

Same run as yesterday.  BST north is a great trail, but getting a little monotonous.  Started faster than I wanted as I noticed what must have been one of the local highschool x-country teams about a minute back.  Really didn't want to get passed by a herd of kids running in singlets.  Ran into Jon and Ultrajim hanging out at a corner I call "Scott Rock".  Good to chat for a bit.  Ran in my new Hoka Bondi B's.  Jurry is still out on these ugly dogs.  Very light, not as cushioned as the original Hubble, not as wide which seemed to make them much less stable.  When I wear the Hoka it's for the cushy ride, these seem to be like a slightly overbuilt regular shoe.  I wasn't crazy about my first pair for a bit so we'll see, only my second run in them and first time on the trails.  Funny thing is I spent the entire run splashing through as much mud and water as I could find to get'em dirty, 'cause they're pretty....well.... bright.

Trail is perfect all the way north past the spring/waterfall after that it gets a little snow covered  for the last mile or so before the dead end, but melting out fast and no mud. Get it before the word spreads on the Mtn bike message boards.

11 miles, 1800 vert.

Started at 27th, did my short loop to check out the trails on the south side.  Most of the stuff north of Taylor canyon is pretty dry, south ouf that, not so much.  Mud's thick dropping down to Rainbow though.  After the short loop headed north past Rainbow on the BST.  Passed the go-fasties on their way back.  Turned around just above the service road and took the high trail through Jump Off canyon.  Passed the go fasties again pulled over talking to Jim and Aric, but had no time to stop as I had to get home.  Nice thing about having one dry trail in the areas is that you get to see just about everyone on most runs.  I was thinking about that on the way back and am really suprised at the number of ultra runners in the area.  Counted roughly 19 people who regularly run ultras (most regularly run 100 milers) and trail races that live in the area.  That's a pretty good community of runners for such a niche sport and a relatively small town.  Pretty cool. 

Feeling the miles the last couple of days. Starting ot get kinda spacey and hungry all the time. My body os holding up well. which is good.  My calf Achelles thing is flaring up a bit, but going to ART tomorrow which will take care of that for a few more weeks. Glad it's the last hard week, then a couple of easier weeks before Buffalo 50 mile.  

13 miles, 1750 vert tonight. 1:50 minutes, harder effort than I wanted, but was on a schedual.

Easy paced 6 on the loops north of Taylor Canyon.  Super happy that my "home" trails are dry. I can cruise 6-7 miles of sweet trail and never be more than a couple miles from my front door.  Tired and hungry when I started more tired and hungry when I got home.

Little over 6 miles 500 vert.

Great week of running but glad its over and time to rest for a solid 30 hours or so.  Getting out of bed this morning I knew I wanted a 20 miler, they way I felt I thought, it aint happening.  Got in the car and figured I'd get through it.  Drove the 45 seconds to the 27th street trailhead (I know, but I'm not that much of an eviromentalist and I HATE running on roads) Grabbed  my spikes, kinda groaned and started running.  Funny how it works, within 30 seconds I felt great and was enjoying an easy cruise up Taylor Canyon.  Pulled over to chain up my shoes and savored the easy trot to the summit. As nice as it was I can't belive I didn't see another person unitl I ran into Dennis back down Taylor. (This guy is incrediable!! a couple of years ago he went on a real Malan's bender, get this,  A 1000 CONSECUTIVE SUMMITS!!!, rough math says that's almost 3 years, everyday! 4.5  miles 2220 vert, heat, snow, rain, wind, everyday, and he's in his late 60's, early 70's) 

Cruised back to the car, dropped my spikes and jacket and took off North.  Funny mtn bike encounter, came through the tunnel at 12th a pack of 6 mtn bikes pulled up behind me.  I stepped aside to let them go by, not a thanks or even a head nod, serious bunch.  Sizing them up as they went by, I thought this ins't going to last long.  Sure enough within 5 minutes on the climb everone of them was head hanging and wobbling.  I picked off the first two pretty quick, got the rest by the top.

Ran the BST north out to the dead end. Felt like hell off and on. Legs were heavy and wouldn't come around.  After the turnaround I felt progressively better to the point I had a good pep in the step four the last 4 miles or so heading back to 12th.  I don't know what turned it around, but it was a signifigant change.  I think it's a mental thing.  Ran into BJ on the way back, chatted for a bit, then ran into Oreo and Mtn Goat just above 12th street, chatted for a while, BJ came by and I tried to keep up going back to Rainbow.  Felt great climbing out of Rainbow, took a little shortcut getting back to the BST as I had to get home to go skiing with my 11 year old. 

Got home, changed clothes, hit the slopes for a few hours with my 11 yr old, got home from that, hit the park with the 2 year old for a bit, then hit the trail with the dog for a couple of miles right at dark (walking, but I'm counting it). Now sitting on the couch eating!

Running miles today: 19, or so, no watch, so basing on past runs, 4100 vert,.  Add 2 late, 21 miles total.

Week: 68 miles, 10,000 vert.

Easy and very enjoyable 6 on the trails late.  Funny what a day off does, ran easy but felt good to have a bit of pep on the hills and good turnover in the legs.  500 vert.

Nice easy paced 9 miles on the Boulder field loops with some BST loopage as well.  Nice weather has brought out the strange folks and the miscellaneous trail runners.  For months the only runners out were the local ultra guys and the dedicated trail runners, most of whom I know.  Now all sorts of folks out jogging around, kinda miss having my trails all to myself.  Tis the season I suppose, kinda like first part of January at the gym.

9 miles or so, guessing 8-900 vert.

Easy, very low energy 5 on the trails in the rain. Several new runners out again despite the down pour. Felt pretty worked for some reason.    

What a disaster this run was! Last night's run was low energy and generally crappy, felt winded and legs felt trashed. In fact my legs have felt trashed all week even though my miles have been down.  Felt alright for the first 3 miles or so, then progressively worse, to the point I almost wanted to call for ride home at Rainbow on the way back through.  I 've had a little nagging soreness in my hip/upper quad and it went nuts tonight, super painful for the last 5 miles.  Got home, tired, limping and shivering.  All in all pretty miserable run. Luckily I had an ART appointment schedualed for Friday afternoon that helped hugely witth sore hip thing.  Attributing the fatigue to a low level cold that's trying to become front and center.  Not a full lung buster yet, hoping it stays away as I have a race in a week!!

12 miles, 1800 vert, slow

Feeling the slight cold, substitute 1 hour run for an hour and a half nap and 10 hours of sleep! Gotta kill this bug before it gets a foothold.  ART helped with the hip/quad soreness, though it's still a bit tender. 

No running.  First day off during the week since mid December, well except the Friday befrore Red Hot 50K.

Slept in hard this morning, then took it easy all morning feeling out this lurking sickness.  By 11 or so things felt o.k. so I slowly got dressed and headed out for a tentative run on the BST North.  Ran very easy the whole way out, passing Joel, Aric, and the go fastie on their way back.  Felt o.k., hip wasn't too much of an issue, got a little sore coming back. Kept my heart rate low and just cruised.  Actually felt good to just run that easy, really enjoyed it.  Met a new trail runner at the turn-around, a gu from California that moved here a few months ago, he's gonna love this place for the trails! There is still some life in this bug, so tomorrow will be a deep rest day. Hip/quad tight tonight, stretch, roll, rest.  C'mon body, I know I ask alot of you, but pull through this one quick, please!

11 miles, 1600 vert, very easy pace

Easy 40 minutes. Boulderfield loops.  Getting an upper hand on the cold, hip is still a little sore.  Weather looks perfect Saturday, which the way they forecast lately, means it'll be awful.

Ran today. Probably shouldn't have.  Energy is low, but that's not a big suprise, but this damn bug is getting the best of me!! Felt a little crappy when I left, full fever shakes and body aches when I got back.  Damnit!! Triple up on the Vit C, Lots of fluids, 10 hours of sleep, hot showers, anything esle that anyone suggests.  Really hoping I can start Saturday!!

Updated music on the Ipod, checked out the course map, thinking positive, feeling negetive, but maybe a glimmer of improvement today, slight fever is gone, chest congestion and cough still hanging on.  No running today, 10 hours of sleep, double dosing on the Airborne and fluids, really want to make this race.  

Well, still got the gunk.  Really wanted to think it was just taper nastiness, you know the typical feeling like getting a cold, tired, aches, but this one’s the real deal.  All in all, I’d say there has been a bit of improvement in energy level and not quite as congested, but as of 4:30, still only feel about 80% at best.  Haven’t run for 3 days, which is the longest no running streak since November.  Sleeping a solid 9-10 hours and downing vit C and fluids, but still not quite there. 

Been through all my prerace stuff, diet, hydration, rest, taper is out of whack with no running, but that’s o.k.  Legs feel good, lungs and head feel pretty bad.  Going to make a final decision at the start line tomorrow, but for now, I am planning to start and see how it feels after the loop back to the start/finish.  I have never DNS’ed or DNF’ed so this will be interesting on the psyche, but like my buddy Corey said, better to drop if needed that get worse a screw up a whole bunch of future running.   

Who knows, I tend to run through most things, so this might just kill the damn bug!! I will give it 100% of what I’ve got to give and see where it gets me.  I really enjoyed this race last year, and thought it was one of my better races as I did o.k. and the course is not suited to me (lots of flat running) so I was really excited about it again.  Really frustrating , but is what it is, and there are certainly worse things in the world!  Looking forward to a fun day on the island running and hanging out with friends, hopefully more running than hanging out!!

Finally put in some details

I gave it what I had, but what I had was 33 miles. Dropped there, tough to do, but it was the right thing to do. More details to follow. (below)

Really wanted to give a HUGE congrats to all the FRB'ers that had incrediable runs today!

Kelli - Unbeliveable!! Nice job.

Jun - I was there for one of the low points, it wasn't pretty for either of us, says alot that you were able to pull out of it nail solid race and a great time! courageous effort buddy!

Matt and Scott - Didn't see the finish, but sounded like you were both happy with the result and the times were impressive!!

Oreo and G! Nice family effort, gotta keep the competition hot! Didn't get to talk with you much about your race, but good to see you out there!

Crockett! Crazy!! nice job on 3rd.  You are rolling this year.

Ultrajim You pulled it off again! lots of happy runners and good weather...Go figure on that timing!

 I'm sue there were more FRB folks out there, just don't know you, but great job anyway!!

 Quick report for the 33 miles I ran.  (mostly for my future reference so read if you must)

Had serious doubts going in about actually pulling this off.  Which was my first mistake, more on that later.  I knew what ever I had it was the real deal and not just taper pre-race weirdness, but was hoping that maybe it would fade or could be ignored for 8-9 hours of hard running (yeah right, second mistake)

As had been the nature of this cold, I have good energy early in the day and fade fast in the afternoon.  Such was the nature of this race, except the running part accelerated the fade. 

Legs felt good off the line and I quickly moved into about 6th place going up the first hill.  I held on there following closely behind another runner using his light. My plan was to push a little up the Lone Tree hill and get my heart rate up a bit and see how the lungs handled it, well I ran it, they felt fine, so I thought, guess it's a race and kept the gas peddle down. 

The 5 guys on front of me went down the hill and I went out Elephant Head, super fun and beautiful out there all alone and being the first one.  Coming back it was fun to pass those still heading out, first one's were Corey and Chad, and they were just at the top of the little hill in the middle. 

Things felt good down the big hill, but coming back up the switchbacks is where the wheels started to wobble.  My breathing got really rapid and my heart rate was surging, despite moving pretty slowly. I slowed a bit more and passed a couple of back of the packers and wasn't moving much faster than they were at that point.

Picked up a couple of runners coming out of Elephant Head and we started the long roll back to White Rock.  There was a guy in front of me who I was keeping pace with and a guy a little bit back that turned out to be Jun.  I felt like total hell, but was keeping pace with those around me, so figured i was alright, other than I felt like hell. 

Got back into Whiterock, said hi to Lily, checked the time and was 20 minutes up on my planned split and still in 5th or 6th place. All right, but I felt like hell, ached everywhenre, head spining, chest burning. I had serious thoughts about calling a day there, but I knew I had more in me and I couldn't quit with gas in the tank.

Off on a slow jog toward the Mtn View trail and the long out-n-back.  Got passed right away, said hey to Jun on the ohter side of the fence and tried not ot look too terriable to all the 25kers walking down the road to their start. 

Up the hill down the hill and settled into a painful wheezy jog on the mtn view trail.  My pace felt terriable and labored but I was keeping pretty close to the couple of guys in front, so I thought, well I feel like hell, can't imagine running any slower, but I'm hanging so keep going.  The further I went the faster my body went down hill.   To the point where absolutely everything ached.  I concluded I would drop at the Frarey aid, mile 27.  I staggerd in, stopped, wobbeld a bit as my head was spinning, sat down, stood up, sat back down, Jun came in a moment later, asked how I was I said I'm done, but as I said it I was looking for my drop bag and switching out my empty gels for full one's and filling my bottle.  Just couldn't bring myself to drop.  Jun left, I sat back down for a few seconds, and thought, there's a little left, I'll head to the turn around, you never know maybe I'll feel better if I get going. 

200 yards out of the aid I knew I should have quit, but I couldn't turn around, I couldn't do the walk of shame back to the aid.  So I kept plodding along.  Chad Carson passed a few minutes later and soon his crew was in site as they had walked up to the trail from the road. It was Gary, who I know, it was all I had not to jump in his car right there.  I told him I would see him at the turn around a kept on.  With in a bit I caught up to Jun, who was in a low spot, we both walked along and kind of comiserated about the how we felt.  My lungs, head and body knew they were done.  I didn't want any of that getting onto Jun's head.  I knew he was on a great pace and could finish in his goal time, so I trried to give him some props.  We pulled into the turn around right around 5 hours.  Still 15 minutes ahead of my splits.  I told the guy with the clipboard that I was out, he counted my place and said are you sure you are in 7th place! I said no, I'm not sure, but going on would be a mistake.  And that was that, took off the number, got in the car, coughed and shivered all the way back to the start/fininsh.

Getting to my car, my head was really geting to me. asking myself questions like should I have finished, I could have, I know I could have, it would have been ugly and at a huge cost, as I already feel much worse today than yesterday cold wise. I had to put it out of my head and realize it was the best decsion. 

I put on two coats and my long pants, sat in the car for a while to calm the shivers, then headed over to the finish to watch everyone come in.  I really wanted to see Jun come in as well as several other friends.  It was hard knowing if all had been right health wise I most likely would have had a great race.  Wasn't to be, and I'm ok with that.  I know I learn more from the one's that don't go as would have liked, and I will get alot out of the experience. 

The lessons:

1 Dont start if I have serious doubts about finishing due to injury or illness. Got in my head today and would have been a battle even if I had come around to feeling better.  Starting sick or injured and not finishing or even finishing sub what I think I could have leaves too many questions that don't have answers about what went right or wrong and if I could have done better.  For me every race is a learing experience and I need a baseline of basic health to make descions about what I could improve on.

2. Dont ever DNF under any circumstances short of a sickness that will get worse by continuing or an injury that will do the same.  Gut it out, even if its not the race I wanted.  Today met the DNF qualifier, but still hurt bad enough that I would never want to do it again under lesser circumstances.  Of course there are greater circumstances which might require a DNF and that's ok too.

Things are coming around slowly, but improvement for sure.  Energy is back on track, breathing still tight and congested but not as bad.  Walked the dog on the trails every night this week for a few miles, had a great morning skiing Tuesday, even headed out for a little jog on the boulderfield loops tonight, weather was just too nice to not go and I just can't sit still! I think it's a problem sometimes, 'cuase if there was a week I should have, this was it.  Legs feel good, breathing was still a bit labored toninght, but felt good to turn'em over a little and feel the grove for a bit. Most of the aches and niggels I was feeling over the past couple of weeks that I thought were a blooming injury have faded, figure they were tied to the damn cold/flu/bug thing I've had going on. Dog is happy, body happy, weather's good, starting to get excited about the high trails again!  

Been absent for a while.  Alot going on so I figured I better write some of it down so that I can refer back when I get through all the weirdness.  It's a week worth of catch up, so...it's a bit.

Friday 4/1 - Got out for a nice easy little 8 miles or so on the BST.  Still fighting the cold, but some improvement.  Still feeling good in the morning, slowly getting worse through the day.  Found a quick 10-15 min nap afer work seems to fuel me back up a bit.

Sat 4/2 - Indian Trail adventure.  Nice and clear to Warm Water Canyon then pretty western from there on through to Ogden Canyon.  Not really a trail, mostly traversing steep snow fields and avy paths.  Ran down the dirt road through the canyon, up North BST looped around and back across 12th to 27th street.  Stopped at the river to watch some boaters in the big wave by the bridge, freaking NUTS! Not for me at all!  Cold is still hanging on. Took it really easy, walked a good part of the climbsboth ways  from 12th on the BST, never done that before, but I have no energy!  Feels like breathing through a snorkel filled with snot! Sorry but it does.  11-12 miles.

Monday 4/4 - Still no energy.  Came home from work took the now standard nap, put on the shoes, drug myself up to the trail.  Didn't feel like doing anything, let alone running.  Started shuffeling up toward the BST, right away I noticed a difference, my energy was low, but I could breathe!! and my legs didn't feel like concrete like they have for almost 3 weeks.  Took right to the pond and around and up Taylor Canyon, planning on turing down at the 1st bridge.  I felt so good going uphill for the first time in weeks I kept going, thinking I'd u-turn at the 2nd bridge.  Next thing I know I headed up Malan's.  Ran solid all the way up!! felt great, was hacking a spiting snot every 10 seconds, but I could breathe!! Legs felt great, body great! finished up with a little loop on the BST and home. 7 miles, 2600 vert. 

Tuesday 4/5 - BST North from 27th, felt like hell all the way out to the nature trail parking lot.  Stiff, aches again, couldn't breathe again. The worst part was that both of my Achelles hurt!?! Got the the parking lot, sat on a rock for a bit, stretched, hacked, hacked some more and started back.  within a mile my lungs cleared up substantially and my energy was better, felt strong all the way back, other than my right Achelles was really sore.  Same one that gave me issues this winter.  Left hip/quad hurt and right hamstring was sore by the time I got back to the car.  Self analysis is that my stride was hitched trying ot favor my heel and started tweaking on other things.  Decided to take it easy for at least a week, maybe two or more to get this heel to calm down.  Usually responds well to some rest and treatment, hopefully will heal quick.

Wen-Thursady. ART on wednesday to loosen up the calves, helps with the Achelles. Cold gone!!! feel 100%.  Achelles is not.  No running, easy trail walks with the dog and the 2 yr old. 

Friday - A little cross training on the ski hill for some nice April powder.  Fun little 10 minute power hike to an open gate, passing lots of folks along to way.   Hoping to x-train on the bike a bit next week if the weather holds up.  Gotta get the old girl outa moth balls this weekend. 

Great morning skiing with some hiking.  Cross training is ski boots is perfect. Isolates my calf/achelles, so no pain, put can cruise up hill. 

Afternoon, hour hike in the blizzard with the dog.  Up Taylor canyon to the Malan's overlook for part of it.  Lots of broken trees from the snow overload.  Witnessed 4 break first hand.  Crazy loud crack, then piles of snow and tree come crashing down.  One pretty good limb broke right across the trail just in front of me. Freaked the dog pretty good, he Ran about 100 yards down the trail with his tail between his legs.  Trail is going to be a mess when this clears up. 

Easy half hour on the boulder field loops.  Made the mistake of gunning up the first section of Indian Trail, not a big deal, but kinda flared the Achilles a bit.  Shouldn't have done it, but I have a real self control problem when it comes to single track, hills, and legs that feel fresh from not running much for a week. Kept it pretty easy for the most part.  Giving recovery a 6.5 out of 10.  Coming along, but has a ways to go.

On another note, best run (ski type) of the year this morning.  Hiked the 20 minutes from JP to the top of the tram to the top of Mt Allen, multiple 1000's of vertical fresh all to myself! Took the skis off, walked down Taylor Canyon, and home.

Easy hour on the boulder field loops again.  Kept it pretty flat.  Achilles felt much better tonight.  Running really easy.  7 out of 10 on the heel scale tonight.

Half hour easy, RAIN, boulder field loops.  7 outa 10 again.  Treament seem to helping.  Morning soreness is pretty much nothing, post run soreness is minimal. Runs are easy though, so weill see when they get long.

Finally!! First run in over a month that felt good all the way through.  Started easy to test things a bit, and slowly wound it up to just a notch over easy pace through the run.  Give it an easy-moderate on the flater sections, a little more toward moderate effort on the hills, took the downhills very easy as that seems to bug my hip, which happy to say was the only thing with any amount of discomfort at all tonight.  Calf/achilles was pain free all the way through! If A.R.T. is vodoo ASTYM is some kind of witchcraft.  The hip thing is improving quickly, as I think it was tied to a poor stride trying to favor the sore heel.  A little rolling with a baseball after a run and it mellows right out.  Still going to be on the easy/light program for another week or so at least. 

7.65 miles at an 8:06 average pace with 940 vert. easy/moderate pace. BST, BF loops, BST out-n-back to the waterfall cutoff to the pond trail. 

Really wish I was going to run across the Big Ditch with the 10 or so Ogden runners headed down there tomorrow.  

Another quick note to myself. Running again in the clod hoppers seems to help with the achilles, blaming flat shoes for part of the problem.  Running in clod hoppers with a heel wedge sucks, as they are at least a pound each and really make it hard not to heal strike, which bugs my knee.  Love the flatter shoes, don't like what they do to my calf/achilles. Need options.

Easy paced 45 minutes. Heel feeling a little tender tonight, but nothing alarming. Some self administered ASTYM post run. Continued improvement is good.

Longest run in a week and half.  Was a bit nervous going in about how things would feel as last time I ran this far I was a wobbling mess by the time I got back to the car.  Things felt good, but a bit sluggish going out, negetive split and much stronger on the return trip.  Cutting my miles and running time down the last 3-4 weeks, it seems it takes me an hour to "warm up".  Most of my longer runs feel better after I have been moving for 45-60 minutes. Shorter runs, my legs feel heavy and slow. 

13.3 miles, 2100 vert, 8:53 pace, which,  for the route, I am totally happy with as there was very little push of the pace at all.

Nice and easy hour or so on the trails.  Cruised along and tried to avoid the muddy sections.  Probably 6.5-7 miles.  Felt alright.  Not great.  Legs have plenty of go, heel says nope.  Really have to try hard to keep the brakes on, my legs want to run fast toward the biggest hill I can find.   

Easy 45 minutes out and about.  Mtn bike plauge has begun.  I know it's bad when I have to stop and look both ways at trail intersections as not to get run over by sporto on a full suspension bender.  Ran by my ski buddy Mic a couple of times.  He was on his bike so I didn't even look up, finally stopped and talked for a bit at the first bridge in Taylor.  Mick is tough on the bike, usually see him peddling up Malan's in the dark mid-winter.  Running it is tough enough, peddling it....geeze! 

Things feeling a little more loose tonight so I put a liitle more effort in. Been a while, seems like every post is easy pace for...months. Felt good to blow the dust off a bit. Encouraged by the 6:05-6:10 pace on the flat service road for 3/4 mile in the first 1/3 of my run that felt about like I always run it, just never knew my pace, didn't feel hard. Also felt encouraged by the 5:35 pace I managed on the downhill outa Waterfall to 29th. Most of all I was happy with the 7:40 average pace for the run with 1020 vert over 7.8 miles. It wasn't easy, and was out right all out at times and moderate at others. Great run, it has been 4 plus months said I have put in anything above a moderate pace on a training run, and those moderate efforts have been short and far between

7.8 miles, 1020 vert, 7:40 pace.

Easy 45 minutes with a little moderate pace in the middle. Felt better running easy.

Easy paced 40 minutes.  Heel a little sore tonight.  Low energy, legs kinda felt blah. 

Started out early this morning with a friend who is just getting into running.  He is a pretty fit guy, my full time ski partner, cycling buddy and close friend since we were like 7 yrs old.  He is about as close to a brother as it gets, so given our history I wansn't sure what to expect as things with best freinds and brothers can get pretty competitive. 

Right off the bat I could tell competiveness would not be an issue as he seemed content to run his comfortable pace and enjoy the run.  We started at 27th street and headed north on the BST across 12th street and beyond.  I was running really easy and doing some out and backs to keep him close as he would fall a bit behind on the hills.  We had a blast, and it was fun to give him the tour of an area where I spend so much time. 

My olny moderate miles were the couple catching back up to him as he turned around about 1/2 mile before me, giving him a mile or so head start.  He rocked it! ran every hill, even the dierect climb out or Rainbow back up to the south bench and he ended up with about 11.5 miles.  My extra running put me just over 13 miles.  He's pretty psyched to keep running so I'm sure the competitive runs will happen soon enough. 

I got home, changed clothes, drove a couple of blocks to my son's soccer game, drove home after, put the running clothes back on and went out for another easy paced 6.5 on the south BST. 

Not feeling 100% yet, heel is still sore at times, but overall improvement, hip/quad/glute thing is still a little naggy but improving as well.  Rolling with a baseball on the quad/upper glute helps huge, working the trigger spot at the top/outside of my calf helps the heel.

19.5 miles, easy pace, 2600 vert.

No running last two days.  Short hike to the Malan's overlook after the snow yesterday PM.  Short hike and some imformal bouldering with the kido's tonight.  Heel sore as a result of a tight calf, ART/ASTYM tonight, alot of improvement.  Bike is coming out as soon as I can ride without winter gear.

Finally out for a run toninght.  Felt good from the start, legs felt good, heel o.k, runnig pretty easy unitl I got into a stupid, on my part,  race with some random runner.  Long story.....Sufiice to say I didn't start it, but I finished it.

Ran into Ultrajim and Go fastie Jon just after the bridge, hung out for a while and talked, watched a parade of kids (probably 100, not kdding) go by.  Made guesses at what kind of group it was, polygamous group, school group, church group, kind of kids you see in the big white van kind of group......

Jon and I finished out the loop at a causal pace, good to chat and catch up on their Grand Canyon trip.

About 7.5 miles I'd guess, 800 vert ish.

ZION TRAVERSE

50 miles, 10,000 vertical feet of climbing, 11:30

(lots of type o's hurrying sorry)

The short story is this is one I have wanted to do for a while.  The weather looked perfect for this weekend so on kind of whim I set it up and headed down to get it done. 

Zion Traverse is a point ot point run that traverses the entire National Park from east to west.   Being point to point means the start and finish are about 70 miles apart, making this a tough one to do solo.  I had everyhting arranged with a shuttle company (funny quote from girl on phone at shuttle Zion Adventure Co "You're going to do the entire Zion Traverse in a day?....who the hell am I talking too?") to pick me up at the finish in the morning and drop me at the start, but lucky for me a friend decided lastminute to come down and do some hiking, so he was able to shuttle me back to my car.  I'll describe the run in the picture captions below.

 I started at Lee's Pass in the Kolob section of the park.  The first 4-5 miles are all down hill meaning they should be fast and easy, but most of the trail looked like this, up a little hill down a little hill, cross a creek, repeat....like 20 times at least.  I tried hard to keep my feet dry as it was cold (28 degrees) and windy.  Had I had any idea what was coming I would have just splashed through every crossing. 

 A few miles in the trail bends left and follows Laverkin Creek.  I was a little worried about crossing this all morning and when I got close, but still out of site, I could hear a roar and I thought it was the wind blowing through the pines, wrong, it was a very swollen Laverkin Creek.  Crossing this took at least 20 minutes of walking up and down the bank trying to find a spot where I was relatively certain I wouldn't drown getting over it.  I settled on a jump across a dangerous section the was narrow, deep, and fast.  The jump was the running, hop two boulders and let fly type that I wasn't certain would carry me all the way to the steep bank on the other side.  I landed just short but only in knee deep water, grabbed at tree branch and hauled my self out.

 Climbing up toward Hop Valley, looking back down on Laverkin Creek.  About 8 miles in.

 Looking down the misery that would be Hop Valley.  I knew this section would be pretty, but I also knew I would struggle through here.  The wide sand in this picture ontinues all the way down the valley and with the calf/ahilles thing I have had going on, I woudn't run through loose sand as it was too hard on my still healing body.  Lots of walking, lots of looking for frozen sand to run on.  One thing about this run is it is a sandbox in many sections.  Deep, deep very fine loose sand that is difficult to run through even healthy.  I would estimate 15-18 miles of deep sand in total.  Oh, and the water you can see in the pic, frozen, but only about 1/8 of an inch thick, so everytime I had to cross (often) it was breaking ice into freezing water, luckily only ankle deep or so. This section took much longer than planned. 

 Looking back toward Laverkin Creek from the end of Hop Valley.  Very pretty, but glad it was over.

 The next section is the connector trail from Hop Valley to the Wildcat trail.  It essentially paralells the the Kolob Terrace road.  A very enjoyable section, but tricky to follow in one spot.  After a creek crossing I ran in to  a group who had lost the trail.  I wasn't obvious to me either and since they had a GPS I followed them.  They were going left (toward the road) and I knew the trail went right, but heard mentality kicked in and I followed along.  I finally caught up to the guy with the GPS unit and he showed me the screen, he said "see the trail should be right here" well, I am not much of a GPS guy, but I could see that his "trail" was the road, but by then it was too late and we were practically on the highway.  I knew I could run up the road to get to Wildcat trail so that's what I did.  It added about a mile and a half to the total.  The pic is what I get for following the heard instead what I knew was the right direction. a mile and a half of uphill highway running, fun!

 Pretty meadow along Wildcat trail, which I should have renamed Wildcat Creek as 75-80% of it was flowing water and/or deep mud from all of the runoff.  Very pretty section, but tough, tough, tough!

 Awesome view into Wildcat Canyon. 

 Coming down the West Rim trail looking across to the East Rim and Observation Point.  At this point I still had a long drop to the canyon bottom and a long climb back out.  About mile 33-34 at this point.

 The trail down the west rim as it enters into the sandstone.  Not muddy!

 Welcome to Disneyland.  Strange to have been way out pretty much alone all day and come into the Angle's Landing section and throngs of hikers. 

 Looking down Zion Canyon toward the Grotto.  When I got to the Grotto I waited a while for the buddy to get there as he had met me coming down the west rim and I was a littel ahead of him.  From the Grotto the route goes up the main canyon 1.2 miles to the Weeoing rock, Observation Point shuttle stop.  As I waited, I dreaded the mile up canyon, running on the pavement and was tempted to get on a shuttle to the next stop.  I justified it in my head overand over that I was already 2 miles over what I was suposed to be from getting lost on the West Rim.  In the end I sucked it up and ran the mile or so, wasn't that bad. 

 Looking back down on Weeping Rock from part way back up the East Rim.  Tough climb at mile 40 plus.  Still passing lots of hikers at this point. 

 Pretty section along to East Rim trail.  Shortly after this, the trail splits, going left, and much more traveled to Observation Point, or right, very rugged, to the East Rim/Cable Mountain. 

Finally, nearing the top of the climb up the East Rim.  Looking back to the North West. About 5 miles left to go from here. Once I left the Observation Point trail, I was prety much alone for the last 8 miles or so.  Very pretty all the way to the end. 

Quick thoughts.  Body felt great all the way through.  No real deep fatigue, felt strong al lthe way to the end.  Didn't push much as I was trying to take it easy on my Achilles/calf. This is a tough route! Maybey it was just the conditions, lots of water/mud and sand, (bad combo for one's feet) but it felt rough! Much harder than a race like Squaw Peak and comparable to the Grand Canyon r2r2r I would say.  I ran totally unsupported and carried everything all the way through.  I wasn't confident on my ability to find the numerous springs along to way so I probably carried way too much water all the way through as well. 

   I feel good about my time.  Only about 25 minutes slower than my Squaw time last year, I didn't push my pace ever and this was much tougher, and I carried a big pack (well, for trail running anyway) all the way through.  I burned a fair amount of time at Laverkin Creek, gettng lost, and in Hop Valley trying to avoid the ice and sand. I feel good about where I am at fitness wise, just need to heal up a bit more so I have confidence to push it. Great weekend and glad  icould tick another one off the list, and probably put it back on the bottom as one to do again.

Easy 3 mile spin around the boulderfield loops.  Things felt o.k. after the 50 on Saturday.  No soreness, just some fatigue.  Right leg still a littel funky from the calf down, but not terriable.

Finally dusted off the two wheeled contraption that has been taking up space in the basement.  It's been about a year since I have ridden!! and last year I think only rode once or twice all year!! Kinda unbelieveable for me considering this was an almost everyday thing for me for several years.  Dug out my helmet, shoes and kit. Kinda got a little nostalgic thinking about how long it had been.  Amazing how the body remebers.  The first couple of minutes felt a little strange, but I settled right in.  It was a bit breezey out and I got thinking how I used to know every house and business that had a flag in front on my usual routes so I would know the direction and strength of the wind. 

Running fitness seems to transfer well to the bike as I felt strong and the ride was generally effortless, about the same effort as an easy run. I cranked up to a moderate effort on one melllow grade climb just 'cause it's the same climb that the club I used to ride with would race up at the end of our weekly rides. I averaged 21.2 mph for 26 miles, not bad for me. I'll take it for a first ride in a year at an easy effort. 

Really enjoyed the smooth, no impact workout.  Plan to keep it up a couple times a week, .....well, at least once a week. 

Bike miles: 26, 21.2 avg, easy/moderate effort.  Run equiv...give it 6 miles.

Easy paced 8 or so on the BST et al.  Crowded out there tonight.  I think I have made peace with my mtn bike issues. Legs, not bad considering...., heel, been worse.

Nice after dinner 4 miles on the trails. Probably would be considered junk miles, but I enjoyed 'em.

13 miles mid-morning, post soccer game 27th north.  6 miles late, 27th South.  Afternoon run felt much better than the morning run. Easy pace for both. Been running BST since December, it's getting old, need some high trail to melt out, bad! New shoe today Solomon Speedcross, so far so good.  Tried running while istening to an audiobook this morning, made the miles go by.  Unbroken, the story about Louie Zamperini's POW experince in WWII, awesome book.

19 miles on the day, 2300 vert I'd guess.  Week: 4 days running 32 miles or so, 1 day bike 26 miles. 

Easy paced 8 miles bench trails.  Well, mostly easy.  I don't know why this crap seems to happen to me all the time, but climbing from the pipe to the overlook (those who run here know the section) I noticed a runner in front of me not too far up.  I was gaining on him fast (not trying) and he was just kind of shuffling along.  I got close, noticed he had a dog with him, the dog bolted back to me, the runner turned around, saw me close, and instead of pulling aside and letting me by (and contolling his dog), he put his head down and sped up, though not really speedy.  I kinda trotted along behind him while his damn mangey coyote of a dog got nervous and ran circles around both of us.  I coughed, I coughed agian, I spit, I exhaled loudly, I looked for headphones (none), he looked back again I said "hey", he sped up a little more, I can't pass (steep hill on both sides), I keep tripping on his dog, I think, should I just stop for a while a let him get ahead, nah, kinda on a time schedual to get home for dinner, so I follow, thinking he will pull out at the overlook.  Overlook goes by, still following, though he has sped up slightly on the now flatter terrain. (though still like a 15 min pace).  Trail is a little more open, so I move along side off trail, he moves over, what the ?? so I put my hand on his shoulder, to let him know I was there, and politely said "excuse me, coming by." I get around, settle into my easy, but faster than the last 1/2 mile had been, pace.  After a few minutes, I glance back and he is right on my heels! 'c'mon man! I speed up a bit, still with me, Speed up a bit more, and he was gone.  Why? I mean really?  This guy ws the ONLY other person I saw on the WHOLE run.

8 easy miles, one frustrating 1/2 mile, great run all in all.  Oh, and I took the training wheels outa my shoes tonight, felt alright.

8 miles, easy on the way out a little faster on the way back.  Put in a little more vert today to test the heel, not bad.

15 miles, 27th to the north end of the BST and back.  Felt pretty hammered at the end.  Maybe it was the starting hungry and not taking any gel or water, brilliant! Last run for a week. Off for some fun in the sun and lots of rest.  Achilles feels better on the shorter runs (under 10 miles), but was getting tender toward the end of the run tonight. Looking forward to a few days of doing a bunch of nothing. 

15 miles, 2800 vert or so, easy pace, felt like crap the last 3-4 miles. 

Week of sun, sand, and surfing does a body good.  Surf was small and inconsistant but the waves I did get were enough to sink the hook a little deeper.  This is something I need to do more of at some point in my life, I have never done anything thas was so difficult to learn and, as tends to come with things that are difficult, so totally rewarding when I start to get it. Such a dymanic environment, wind, swell, direction and strength of both, tide, break type, where to sit, what wave to choose, all of this in constant flux. Something that takes years to learn and is tough to get, but something that those who are good at make look so incredialby easy. 

Speaking of other sports I love besides running, here's a pic from a solo Malan's Basin run starting from Snowbasin this spring.  

What you can't see in the pic is the top 1/3 of this beauty.  Starting from the top of Mt Allen it's a pretty solid 2800 vert of perfect fall line all to myself.

Got out for a very easy 6 tonight.  Things felt great other than half of my body mass has been replaced by Hula Pie!! Yum!! Not a soul out tonight.

Easy 6 miles again.  Ahilles feeling pretty good on the shorter/flatter easy runs.  Will see how it does on the hills tomorrow.

Back in my rock climbing days there was a guy who used to hang out at our local crag and watch us climb.  He wasn't a climber, but after a few weeks of watching he started showing up with some new climbing shoes and a chalk bag and climbing around at the base of the routes.  After a few days of this, we were cleaning up at the end of the evening and still had a top rope set up on a short but difficult 5.12.  I could see this guy kinda eyeing it and asked if he wanted to give it a go.  He said "you bet!" and we found him a harness, tied him in, and he proceeded to top rope FLASH the route!! I had never, and still have never seen anything like it.  To put it in running terms, imagine someone who has never trained, never run more than a couple of miles, never even had on running shoes, borrowing a pair of your shoes and going out and running a sub-18 5k right out of the box. 

Well, I think I met the trail running equivelent of this climber today.  I ran over Indian Trail (NO SNOW!! FREAKING TRAIL RUNNING BLISS) to Ogden Canyon to watch and cheer on the marathoner's.  When I got to the canyon there was a late 40ish lookng guy in jeans and a jean shirt button up jogging up and down the canyon cheering everyone.  He saw me, asked if I had run over too and told me he had as well, said it took him 55 minutes from 22nd! Pretty freaking good for jeans and a button up! I looked at his shoes and he had on beat up old pair of Cascadias.  We talked and cheered runers for about 20 minutes, he told me he loved hiking and really wanted to get into trail races, but just never had.  He said he loved to Uintas and had done Kings Peak in a day.  I asked him how that was and he said it was fun and took him about 7 hours! (pretty good for a hiker I think).  We exchanged contact info and I said I had to head out and he said wanted to come with me.  We started hikiing up the trail and proceeded to power hike me into to ground.  I was working to keep up with him, and he was up in front talking non-stop.  About 1/4 mile in there is a little dowhill section and he blasted down that at what had to have been a sub 6 pace (in jeans) and continued motoring up without skipping a beat.  In the conversation he mentioned that he was really out of shape and hadn't been hiking at all this spring other than a six miler witth the scouts from his ward! Ha! This guy is tough, if he gets after it watch out! I finally pulled ahead and went on in front when I started running.  He was behind me talking still saying he was impresed that the trail could be run, and said that he was gonna start getting out more so he could run up it too!

As far as my run goes, really enjoyed Indian Trail! Absolutely perfect! This has to be one of the best trails on the Wasatch Front. SO glad to finally have a mid-elevation trail clear and in great shape.  Nice to get off the BST freeway and run alone again.  I kept the pace easy and ran all of it from 27th to the canyon and from the bridge to the BST on the way back.  My Achilles felt fine on this section, a little ache on the way back that went away after a few minutes.  After getting back on the BST and dodging 10 mtn bikes and 4-5 runners in the 3/4 mile between Indian and Taylor Canyon, I headed up Malan's.  Felt ok, but bonky, running up (short walk through the creek that used to be the trail) to the bridge, kept a run going to the the overlook, but my heel was getting super achey so I backed off to a power hike.  Lots of people up there today.  Nice easy run back down.  Trail a bit snow covered in sections up high, slick, probably couldn't run through it myself.

Had a good time cheering the marathon runnners.  Saw lots of friends, including Mr Bozung who let me know that Squaw would for sure be an out-n-back rather than the standard course due to washed out trail and road in Hobble Creek area. 

Run stats: 16 miles or so, 5000 vert or so, nice and easy all the way through. 

Gald the heel held up through Indian, but disapointed at how bad it felt on Malan's.  Sore the rest the night. I knew htis might be the case and need to be ok with where it is at. Progress, but still not enough. Seems to be good on runs up to 10 miles and relatively flat BST type runs.  Over 10 miles and with signifigant climbing isn't there yet.  

Easy 6 on the trails.  Can I complain about being sick of putting on my long sleeve running shirts and rain jacket every night to go run, and the mud, and the puddles, and the wet trees hanging in the trail.......good thing about it all is everybody else is sick of it too so I've got the place all to myself. 

Legs felt like crrrap! blah.

Picked up a bit tonight.  Tempo paced 8.2 miles at a 7:55 pace,  950 vert.  No rain, no mud, a few puddles, lot's of mtn bikes.  Wondering if the bridges over Strongs and Waterfall creeks' are going to make it.  Felt great to turn it up some. 

BST, up Indain and down the other side into Ogden Canyon a ways, back up over Indain and BST.  Kept a run, but not much snap in the step tonight. Heal sore from yesterday, more sore now, figure might as well beat it up a little so the doc has something to look at during my follow up appoitment. 

9 miles, 2360 vert.

Like the Gdoc, I too visted an old lover this evening.  Headed up Wheelers to run a loop on the trails below Snowbasin.  I haven't run up here since before the Bear 100 in September so I was looking forward to cruising on some of my favorite trails in the area.  As I approached the trail head I noticed a sign that said all trails in the are closed to all users due to the wet conditions and the possibilty of trail damage.  To me this seemed to apply most aptly to mtn bikes and horses so, perfect, that means nobody around!  I knew there was a chance that the trails could be very soft and muddy, and knowing this was prepared to turn around if I felt my passage would do harm, either to the trail or myself. 

Yes, the trails are a mess.  Yes the Forest Service went to great lengths to assure that no one missed the closed singns, placing big wooden baracades at all the main trail heads.  Yes I was able to pick my way through the loop, staying out of the mud by running on the edge of the trail.  No way a bike or horse would get through without leaving huge ruts and holes.  Most of the trails are running with water, making them like mini creeks, gave me flashbacks to the 15-20 miles of creek trails I had to run through on the Zion Traverse.   Absolutely gorgeous out there! Green as a tropical island, bright white snow coverd mountains above, creeks everywhere, rivers raging, sweet trail all to myself.  Icebox canyon has to be one of the sweetest one mile of trail around!

8 miles or so, 1500-1800 vert I would guess. Best run of 2011!  

Ortho doc says Achilles is imroving markedly and to keep running, stretching, doing ART and more stretching, then stretch more.  Funny thing is he measured my foot for an orthotic and concluded I am running in shoes a full size to size and a half small.  Hmm, no wonder all my toenalis are black.  He actually said the small shoes may be contributing to my Achilles issues as my pain isn't in the tendon, but in the area where it attaches to the heal, may be getting irritated my not sitting in the heal cup on my shoe properly and the shoe putting pressure on the tendon. Hmmm, a possible magic bullet? 

Great run with a good friend from Logan who I haven't run with since he paced me the last 50 miles of the Bear 100.  We met at my house and headed up and over Indian Trail.  He hadn't run through there before so we had a good time, just taking it easy and enjoying the trail.  A couple of hikers out, but really just us.  We cruised down to the canyon, turned around and hiked for a bit, talking away.  I had to stop for a bathroom break and he continued, knowing my pace was generally faster than his.  Aftet the couple minute head start he had on me, I had to push pretty hard to reel him back in.  By the time we hit the shack I was pretty worked.  We kept the pace up on the run through Warm Water canyon, running down this section is trail running Disney Land, up's, downs, twists, turns, the trai lis never flat and never straight, and its all on the best technical single track around.  We joked that it was like a Mario Bros video game. 

11 miles, 2850 vert.

Was suposed to get up early and meet Corey J, Matt C, and "Striders" John W at 6:00 AM on the trail.  Work was tough this week, running's been heavy, and when the alarm went off my body and mind said nope.  I hit snooze, figuring I'd start later and meet them on the back part of their out and back and finish up the Malan's Peak section with them. 

Starting out I was feeling the run from friday night and it took about 3 miles to warm up.  I started the climb on the south end of the BST up toward Beus and could see a group of people hanging out on top of the hill.  I knew this was the boys, as Corey knows everyone and is a social butterfly and everyone knows John from Striders so the two of them running together is doomed for any progress. 

Sure enough  I ran into them shortly and Matt was joking that they had B.S.'ed for at least 45 minutes of the hour-and-a-half run.  I jumped on the back of the train and tried to keep up.  I was tired and the pace was pretty fast. 

Coming out of Waterfall I took the worst digger I've yet to take on the trail.  I went to kick a small rock off the trail and slipped/tripped, feet flying off the trail, hand and head making contact with the trail first, two full summersault rolls into the weeds. Looked worse than it felt and elicited some concern for my well being from the group.  Got a couple good digs in my hand, and a sweet shiner on my forehead.  I think we all had a good laugh about how the hell one hits their forehead on the trail. Ha!

Felt good on the run up Malan's and kept a good run going up to the lookout.  I was the first one there, but Corey and Matt were kinda goofing off, so can't say I dropped them by any means.  Thr group turned around at the overlook and I continued up.  Haven't run Malan's in a long while and forgot what a pull that hill is. 

Funny moment was after continuing on to Malan's Basin, I came back to Malan's Peak. No one was around at all and I stood looking out over the valley for less than a minute I am sure, felt the erge to "go" and well, "went" with my back to the trail, finished my business, turned around and there 10 ft behind me stood a yuppi looking couple with their two big poodle dogs. Ha! Lesson, don't pee with your headphones on. 

11 miles 3100 vert

Week: 53 miles, 12,000 vert

7 of the last 8 days running: 68 miles, 16,400 vert

Heel feeling better, so trying to find my hill gear again.  It's getting there.

When I ran with my buddy from Logan a week and a half ago I was totally convinced I would not run Squaw Peak.  We talked about it on the run and both concluded it would be smart not to run as I am just getting through the Achilles junk. 

Then I ran with Corey and Matt the Saturday before the race, heel felt good, as it has lately, but even though they were both running, I was certain I was not going to run.  Then I ran into Corey and go-fasite Jon on a run a few days before the race, still convinced, but talking with them got my wheels spinning a bit thinking it would be fun to just give it a go.

Friday found me reluctantly packing and getting my gear together to run as I wanted to drive down a sleep at the start.   Finally after bumbling around for way too long I was out the door at almost 10 PM on my way to Provo Canyon.

I slept right at the start/finish.  Not something I would recommend for this race. The RD, Bozung, was out herding the troops all night long.  Every time I would finally get to sleep, someone would come pulling in, talk, move this and that, talk some more and leave. Repeat. Every hour. All night long. 

Alarm went off about an hour before the start and I kinda laughed.  I wouldn’t have needed it, I had been awake for the last hour by the bustle of the early starters.  I moved from the back seat to the front, pulled out breakfast of Greek yogurt, banana, pop-tart, and ½ a croissant, washed it down with some diet coke and a power bar.  Yep, breakfast of dough heads.

Cruised over to the bathroom before the crowd showed up, walked back, casually changed clothes into race attire, walked 10 steps, deposited my drop bag in the stack, 10 steps back to the car, stretched my calves and read my book for a few minutes, cruised the 30 yards over to the start and just as the front of the pack pulled through the gate.  I was the last person over the start line.   I had no real expectations.  I had no clear idea where my fitness was at.  Buffalo Run 50 miler went down in a flame of coughing spasms and cold shivers, my Zion traverse a month or so ago, while 50 miles, was run so casually, I didn’t consider it a good measure, and with my frail body I haven’t pushed much in training.  I had been consistent, but most all training runs were easy paced and fairly short on miles and vertical for most of the last month and a half. 

With no expectations, I whole heartedly went with the strategy that seems to work best for me,  I was determined that my race was about the 10 feet in front of me and 1 foot behind me.  Time didn’t matter, place, no concern, who I wanted to run with wasn’t an issue.  I was going to settle into my rhythm and see what happened.  I wove in and out of traffic down the river trail, Said a quick hi as I went by go-fastie Jon and was soon making my way up the single track of the BST toward Hope Campground.  As luck would have it, I happened to be at the front of the conga line and could cruise at my pace.  I hate the run/walk/run/walk/run these little trains always turn into and was thankful to be able to shuffle along at my easy run pace. 

Eventually caught up to a group just before the aid that included many of my Ogden running buddies.  Chad and I ran together for a bit before he pushed ahead.  I held on to my plan and just kept in my place and pace. 

After the aid and continuing to climb, my pace just kept pushing me past other runners.  I wasn’t trying to push, wasn’t overly eager to pass, just the rhythm I was in and I kept picking people off.  

Eventually we summited the first climb and I quickly was reminded how poor Hoka’s are in the mud as I went flat on my side in the first turn on the downhill.  No worse for wear, not even a scrape, but the mud covering my right side led to a lot of concerned questions from aid station folks through the rest of the day.

Running down Rock Canyon was the highlight of the day.  The grade was pretty mellow for descending and the ground technical enough to make it fun.  I went by the rest of my Ogden buddies here and a few others as well.  I hit the aid and was pretty much in and out, which was something I wanted to do this race.  Spend no or very, very little time at aid stations.  Out onto the BST above Provo, and it was just me.  I could see a couple of guys way out front, and no one was in the one foot behind me, so I was all by myself. 

BST Provo and my local BST are two totally different animals.  I would not choose to run on most of what we ran on in the race.  Roller coaster up’s and downs, sections through old gravel pits, overgrown sections where the weeds were knee high, a couple of nicer sections here and there.  19 miles of it was about 17 miles too many though, no offence to you UC folks who may like that trial. 

By the time it hit Spring Creek I had caught and passed the two guys in front and settled into the long climb with one runner a 100 yards or so behind.  I was surprised at the steep grade of the trail and also how rugged it was.  Tough to go up as well as run down. Very pretty section.  As we neared the top of the climb another runner came into site. The three of us would run close together into the turn around and we all three left on the climb back out together as well.  I talked with one guy for a bit, from Draper.  The course was a true out-n-back, so we would retrace the whole route back to the start/finish. Almost the whole Ogden group passed early on this section going down to the turn around.  Amazing to me how many ultra runners there are from this area.  I settled into my rhythm again on the climb and eventually moved ahead of the other two runners.

I had an absolute riot running back down to Spring Creek.   Seeing all the runners coming up, giving and getting lots of whoops and cheers.  Passed Gdoc and Oreo through here.  G looked good, but I could tell O wasn’t his usual upbeat, strong self.  When I got into the aid I couldn’t believe how crowded it was, sticking to my plan, I grabbed a cup of water and was off.

Walking out of the aid station, I pulled out my bag of S-caps and while fishing two out, my cup of water must have sloshed into the bag.  When I went for two more at the next aid though whole bag was nothing more than a molten goop of melted S-caps, Advil, and Tums.   My race pretty much shut off mentally right there for about 40 minutes.  This is the second time the same thing has happened to me.  Every race since the first time I have stashed some emergency S-caps and other junk somewhere in my race pack/waist belt/ pockets, but in my lack of thinking about this race I neglected to do that and would now pay the price.  I knew I could get through. I also knew getting through would involve cramps and nausea. For me on a hot day with that many miles and a fastish pace those two things are guarantees without salt/electrolyte supplements.  Mentally I was frustrated that I had done well and felt great and that one mistake would reverse some of that.  Getting past that and pushing along anyway slowed me a bit for a few miles.

Along the BST section back to Rock Canyon I had noticed Shane M behind me.  The gap never seemed to change much, sometimes he would seem closer other times further back.  By now I was switching from running in my own world to compete mode as we were in the final miles and I wanted to see what I could do.  I was fighting to keep Shane at a distance and was concerned about the very long climb up Rock Canyon without any salt.  I knew if I pushed I would get very crampy and sick fast.  As I came into the aid I noticed one of the MRC blog guys, Christian, I think, there with his running gear on.  I asked at the aid if they had any S or E caps and they said we have salt for the potatoes, nice but not what I needed.  I asked Christian if he had any he could spare, I felt like a freaking junkie, but couldn’t bear the thought of what was to come without, thoughts of my glorious Grand Canyon bonk kept haunting me.  He had two stashed in a back pocket of his pack. Smart guy! I took them gratefully and I know that’s what got me up that climb.

I made it up and over the climb without seeing a soul, other than lots of Provo hikers out for the day in beautiful Rock Canyon.  I knew Shane was back there but hadn’t seen him in an hour.  As I started the long descent into Hope Campground and eventually back to the finish at Vivian Park, my legs and stomach finally rebelled.  Cramps in my quads and nausea in my gut.  Just before the last aid Shane came blowing by me.  It was the first time I had been passed all day and it was at mile 45 or so.  I patted him on the back and yelled nice job and watched him go.  Fortunately we rolled around the corner and there was the aid.  Shane stopped for a drop bag and I grabbed a cup of water and went.  Just as I was leaving I saw Josh, JSH on the blog I think, coming in.  I pushed hard out of the aid and painfully bombed the hill trying to hold Shane off.  He caught me just before a traversing service road that we ran on for a bit.  He went by and motioned for me to hang on and I gave it all I had, but he opened a bit of a gap, like maybe 50 yards, and that is where it would stay for the last 3 miles!  

The BST down to the river trail was blazing hot and the trail just rolling enough to make it brutal, especially with everything I had on the fire trying to hang with Shane. We hit the river trail and it was hell on wheels.  The slight uphill grade and the heat were murderous.  Shane was just out of reach staying 30-50 yards in front.  I would gain a few, he would look back see the gap and push it back up.  He eventually caught another runner, they ran together for a bit and I thought they would finish together.  I also thought, push! If I can get one I get two!!  I felt a surge of energy and closed the gap a bit more.  Shane dropped the other runner and he started walking.  I caught him and quickly passed as well, regaining my 7^th place that I had had for 25 miles or so. 

I was getting worked badly at this point.  Cramps all through my legs and my stomach was just about to end up all over the river trail.  I’m sure I looked like running death to all the nice families out enjoying the warm afternoon.  I told myself just get around the next corner, if the finish isn’t right there walk for a bit.  Luckily it was right around the corner and before I knew it I was sitting in a chair getting my number taken off and answering the same question about whether I was o.k as it looked like I had taken a fall.  Next thing I knew I was offering Shane a 100 bucks for 2 S-caps. I am freaking junkie! The things work for me though. I went from feeling like I would hurl, to totally fine in 10 minutes after taking 2 at the finish.

What a great race! I felt fantastic all in all and am really happy with my result and where my training has gotten me this year.  My time this year was almost 4 hours faster than my first Squaw Peak 2 years ago and on a harder course.  Incredible to watch so many friends finish so strong.  Corey had the race of the day I think, he killed it! I was so excited for him! Go Fastie nailed his first 50 miler getting 1^st place in his age group.  Gdoc, what can I say, probably the best finish I saw all day.  Awesome to see his family all there cheering him in, he killed it for a huge jump in distance and effort.  I love this race and its one I hope I can keep doing year after year.

Whooowee is it Thursday already?  Recovery, recovery, recovery.....please heaven give me some recovery.   One week from today I'll be dropping my gear and checking in for the Big Horn 100!! What the hell was I thinking!! Got out for an hour on the bike Tuesday, slow and easy, just let the legs spin.  Have to admit when I saw two huge pelotons of riders from the clubs I used to ride with go by, I kinda missed it for a second. 

Got out tonight for an easy 4 or so.  Again slow and easy, just let the legs spin.  Downhill gear is in the worst shape.  Probably from ripping down the trail from Hope in the searing pain of lactic acid, dehydration and low salt/electrolytes.  Not a place I want to go again soon....oh wait, I have a hundred miler next week! I don't know how Davey (Crocket) and the like do it, amazing.  Took my boys out for mile or so after dinner, just hiking.  Hands still numb from fishing rocks outa the creek for my 3 year old to through back in, so that may explain the more than usual 10-15 typo's per post. 

Hour bike Tuesday

4 miles today - easy- not sore, just tired and a bit stiff. 

Easy 4 miles before heading up to the scout camp out with my kido. Good times.

Got home from the scout campout, got called to bag sand, took my 11 year old with me and we had a good time helping out.  Really good experience for him,  Ran up below Snowbasin again tonight.  Break'en the law again, but did no harm so felt ok with the infraction.  Those baracades keep the rif raff out though, just me and the deer.  Trails pretty much dry, but very very erroded.  Gorgeous out there.  Felt pretty crumby really.  Pace was easy, effort was not.  Attribute it to inhaling enough campfire smoke to qualify me as a pack a day smoker, too many pancakes, and the dreaded grass pollen kicking up the allergies/asthma. 

9 miles or so, no watch. 

Here is a link to Chris Boyak's video of the race, great shots and kinda tells the story of the course

http://thescenebegins.wordpress.com/2011/06/22/race-report-2011-big-horn-100/

First off, let me start out saying the Big Horn 100 is a sandbag.  Well, at least to me it was a sandbag. I had always looked at it as an “easy” mountain 100 mile race.  The elevation profile looked tame, a couple of steep sections most mostly rolling, mellow ups downs,  the aid stations pretty close together, and it was an out-n-back, so you could get your head around the whole thing by getting it around half of it. 

Others may not see it a s a sandbag.  They may see the subtle fact that the climbs, while mostly mellow, go on for a long time, and the descents, while they are numerous, lack consistency of grade and steepness to really let you open it up with minimal work.  To prove it wasn’t that bad I asked Tom at breakfast on our way to the race how Big Horn compared to the Bear 100, my first and only 100 miler.  He hesitated, paused, and then said something I thought ridiculous “I’d say it’s about the same, maybe 10% easier at most.  I thought, ya right, has he even seen the elevation profile? (Funny thing is he has run both races multiple times.) I thought he was sandbagging me.

With all that said, I did expect it to be difficult, just not as much as it ended up being.  Challenges were dished out from the course in a big does and from I fought monsters in my body for most of the race. 

Going into this, less than 2 weeks after finishing a very hard run Squaw Peak 50, I knew I was not recovered.  My legs still felt tight and my muscles hot on most of my runs leading up to the race. My body and mind still felt sluggish and tired almost all the time.    I’d been running easy miles and trying to sleep as much a s possible, and was looking forward to my last good night’s sleep on Wednesday night, 2 nights before the race. That’s when I got a text from Cory saying he’d pick me up at 4:00 AM.  Who the hell gets up at 4:00 AM when they don’t have to?  I was up till midnight packing and up again at 3:30 AM to get ready to leave.

Luckily the race had a 10:00 AM start on Friday, so both Cory and I were able to sleep in and take it easy all morning.  Such a weird thing thought to just hang around all morning ready to race.  And that is what we did, sat around the park in Dayton getting ready to run the fast, flat five miles up a dirt road and onto the trails into the hills and mountains. 

After a beautiful rendition of the national anthem under the stars and stripes we were off up a long dirt road and into a stiff head wind.  Tom, Cory and I settled in with a couple of others a few minutes behind the lead pack and a minute or two ahead of the main pack.  This is pretty much how it stayed through the whole race, with the exception of the front of the pace getting smaller as people fell off the pace. 

I knew I was in for a long day in the first ten steps off the line.  My calf felt tight and my Achilles was sore right off the go and didn’t get better in the first few minutes as it usually does.  My legs had the familiar tight feeling they had had since Squaw, my breathing felt hard for the pace.   We cruised pretty solid up the road and managed a sub 8:00 pace up to the single track section.

As we hit the single track and started up the initial climb I thought things were coming around and felt great running hills and cruising along comfortably.  I stayed behind Davey up through this section and he was moving great as well.  We passed through an aid station after a bit and Davey said “this is where it gets steep”. I thought, steep? I didn’t think this race had any real steeps sections?  Just as we plowed into a hill that had to be a 30% grade.   On and on, up and up forever across and open hillside that allowed you to see the leaders way up front and way up the hill.  I kept the pace up a bit, felt ok and slowly reeled in a few people in front of me. 

The further we climbed, the worse I felt.  My legs got worse, my stomach started to act up and by the time we hit the first aid after the climb I felt like I had already run 30 miles and my gut was so bad I almost up-chucked my cup of water.  Leaving this aid it was a very beautiful and mellow climb up a green valley, through a bit of a muddy section or two and some snow.  Soon enough we were descending a long dirt road into the Dry Fork Aid, a busy place that we would visit 4 times during the race. 

I left Dry fork and cruised into the 7 mile out and back we would do once here at mile 17 or so, then again at mile 75 or so.  I still felt like crap and just tried to maintain.  There were a lot of runners around, in front and a bunch close behind.  I was thinking how hard a pace I was having to run to maintain, just to stay with the herd. It was like everyone was at the start of a 50K not a hard 100 miler. 

Coming back into Dry Fork, I was still with Tom and Cory and all three of us left the aid flying down a broad, long valley.  Right behind us was a lady named Rhonda, who I recognized from the Bear, she had won and set the course record.  Just in front was a lady from Seattle named Gwen.  Soon Rhonda reeled us in and we caught up to Gwen, the four of us swapped leads and tried to cruise the rolling hills and slogged over and through several creeks and deep mud holes.  From this point on I think my feet stayed wet for the rest of the race.  Rhonda was really impressive, running all the hills and pulling away from us.  At that point Cory and Tom went with her faster pace and I just couldn’t hang on as my stomach was still on the verge of projectile vomiting and my legs wouldn’t cooperate.  Gwen had also fallen off the pace and was nowhere in sight behind me.

As they left me, I sank even deeper into the low and started to feel dizzy, and cold sweats. My heart was racing, even at a slow pace and I slowed more to try and get a handle on things.  Usually I go through highs and lows in a race this long, I think we all do.  But to this point, it had all been pretty much a huge low, other than a few miles on the initial hill.  I had serious thoughts about pulling out at the Footbridge aid.  I thought there is no way I could endure another 20 plus hours of this.

A few miles later Gwen came by fast, obviously feeling better.  I tried to hang on and that seemed to pick me up a bit.  I managed to keep her in sight and just kept telling myself to push and stay positive.  By the time we reached Bear Camp aid I was right with her and as we pulled in, she asked if I was feeling better and I was a bit.  Her next question was “how are you with technical downhills?”  I said I love them, but not today.  As we left the aid, she said  “well we have a huge downhill coming, when you want to pass just ask.”  Within a mile or so I felt ok and asked to go by.  Things felt pretty good going down toward the huge Tongue River and Footbridge aid.   At one point I could see the trail going up river on the other side far below and caught a glimpse of Cory making his way up canyon, having already been through the aid.  This section was amazingly pretty, that river is huge and rough and the canyon it flows through lush, steep and green.

Feeling better I picked up my night gear, drank some coke, grabbed a couple of gels and was on the way out for the long 19 mile out and back that would take us 9 miles uphill and up river and then back down to the Footbridge.  Gwen Left in front of me and I saw Rhonda just leaving as I pulled in, she said Tom and Cory were about 15-20 minutes up.  Within a mile of leaving the aid the low came back with furry.  Dizzy, stomach bad, legs wouldn’t work and all and my Achilles was on fire again as it had been most of the race .  I thought, get through this out and back, if its still this bad, drop at footbridge. No way am I going through the whole night this sick. 

I tried to maintain Gwen’s pace up the long climb.  For a few minutes I would feel great, catch up and we would chat, then right back into the depths of hell and I’d fall back.  The leader came by about here, many hours ahead of me and at least an hour ahead of second place.  They guy was flying, totally unbelievable.  The climb up went on forever! That was what made this race so hard.  The climbs are not really that steep overall, but they go on for miles and miles.  At the Bear, most of the climbs were short and steep, followed by a short and steep downhill on the other side.  Here they go forever, then no downhill, just flat or rolling terrain so it is hard to maintain a fast pace.  Gwen and I hit the turnaround not far apart and left together.  She let me go in front knowing I would be quicker on the long very technical downhill. 

Within a mile or so of the turnaround I looked up and saw a very angry looking moose charging head down across the trail about 50 yards in front of me.  The hair on its back was standing up and it was running fast through the brush just to my right.  I stopped and watch just as Gwen caught up.  I pointed it out and she just missed seeing it, she said I was hallucinating.  I wasn’t, kinda freaky.

I switched on my lights, put on some music and pushed the downhill as much as I could.  It was a long, long way back to Footbridge and the very technical rocky trail and dark night made the going a little slower than I would have liked.  I tried to give encouragement and good jobs to the runners still hiking up, and managed to pass a group of 3 guys that had been in front of me all day.  I was feeling ok when I hit the Footbridge aid and tried to get in and out quickly.  I grabbed my stuff from my drop bag, drank a delicious cup of warm chicken broth, asked for another and was brought a cup of thick beef broth that almost made me hurl as soon as it hit my mouth.  There were still a lot of runners in the aid heading up and I felt for the long journey they still had ahead of them up the turn around and back.  I had to use the restroom here and hoped that would help the stomach issues, as I came out and got on the trail 2 of the guys I had passed were just in front of me.  I caught up and we chatted for a while it was nice to have some company heading into the long steep climb back to Bear Camp. 

As we walked uphill, I learned one guy was French Canadian and had a full French accent to go with it and the other was from Oregon.  I was behind and they were maintaining a good pace on the steep ups, but walking the flat sections and short downhill rollers.  After a few rounds of that I decided I would pass and went off into the night alone.  I hadn’t seen Gwen since the moose incident and knew the next runners ahead were Tom and Cory, 30 minutes or so up and the guys behind were soon too far back to even see their lights.  Just me, a beautiful full moon night and the trail, just the way I would want it. 

Within a few miles my stomach was back on the ropes and I plodded along, unable to eat anything as it would almost come right back up (I refuse to puke in a race, I hate puking, I wont do it on the trail) My food all night was pretty much a Tums every half hour or so as it seemed to calm things down for a few minutes.  The other thing I could get down ok was Coke, and at every aid I would drink 3-4 cups.  The caffeine and sugar would give me a boost for about 45 minutes to an hour, then right back into to gunk again.  I was having very real thoughts about dropping at Dry Fork as hours more of feeling this sick (the kind where if I were at home I would be in the bathroom laying on the floor waiting to puke my guts out) made my head spin.  I was also getting very sleepy.  As the Coke would wear off, my eyes would get heavy and I had to fight the urge to sit down and rest. 

As I plodded along I was listening to Atlas Shrugged to keep my mind off the sick and make the time go by.  I was sure I would drop, I was making terrible time I thought and just couldn’t imagine another 30 miles.  I had hoped to go under 25 hours, a goal I set when I registered for the race, now I was just hoping to finish and maybe get in before 30.  Then I remember something Jim had told me before Bear, he said “don’t drop in the night, when morning comes you will feel better.”  So I set that as the goal. Get to the dawn!

The long climb up to Dry Fork was a bit of torture.  You can see the aid like a beacon on the hill, all lit up and inviting for a long way off, and it is a long climb to get there.  I was climbing with my lights off at this point, it wasn’t really light out, but the full moon and a little morning twilight made it easy enough to see the trail at my slow pace.  As I walked into the aid I joked with the volunteers that they must have kept moving the aid back as I came up the hill.  I looked back down the long valley and could see no runners behind. 

I grabbed some Coke and headed out into a beautiful sunrise on the long 7 mile out and back.  On the way out all I could manage was a walk up the long mellow climb.  I kept looking at the time and trying to do the math.  I had written off dropping with only 25 miles left and didn’t care if it tool all day to get in, but I did the math and thought I might be able  to get in around 26 hours, which was my Bear 100  time.  With this in mind I started to jog the downhill on the return, then picked it up a bit to a shuffle.  I saw a few runners behind me, but way back, so I knew if I could maintain I wouldn’t lose any places, but I really wanted to finish as strong as I could and get in around 26 hours if possible.  I did not see Davey in this section, and I was worried for him as he had been close at the last turn around, and I knew he was a strong finisher.  I hoped he was ok.

Leaving Dry Fork for the last time I faced a long gradual climb.  Getting up it and looking back a mile or so I saw no one behind and had seen no one in front since passing Tom and Cory on the out and back mile ago.  It was at this point that the hallucinations started in full force.  Every fence post in the distance I thought for sure was someone standing there next to the trail.  Every big rock on the side of the trail looked like some sitting there.  I thought I saw a bear, it was a huge stump. I thought I saw the aid station, was 100% certain I saw a tent and 3 people standing outside just at the top of the hill in front of me. It was a rock and two trees.  On and on at every twist in the trail some new mind game.  It got to be fun to see what my brain would dish out next.  When I realized that what I thought for sure was real wasn’t I’d smile and say to myself, next.

I went through the last real aid station, I knew it was real because the guy talked to me and gave me water and Coke.  And made the steep short climb back up to the top of the high ridge where the course drops back down to the road and the last 5 miles to the finish.  I still had the 26 hour goal alive and looking at my watch, thought, if I can get to the road with an hour and a half left I can make 26 hours.  I remember Davey saying he runs this downhill hard, and I wanted to do that if I could.  I took a big shot of gel, the first in many hours, knowing it would make me feel sick again, but not caring as I was almost done.  A big breath, some harsh self talk to get me motivated and I plunged down the hill.  Kinda rough and herky jerky at first, but soon I found a rhythm.  I couldn’t belive it, I don’t know where it came from, but I was flying downhill!! Hoping rocks, bombing the straight sections, dancing over ruts and roots, blasting through deep mud holes.  I past a few guys hiking up and they gave me huge cheers saying I was moving twice as fast as the several runners they had seen in front of me. That gave my encouragement and I ran even harder.  I hit an aid station about 2/3 of the way down and knew that  the road and those last five hellish miles were close.  I looked at my watch and thought, if I flew I would hit the road at just over 24 hours and could possibly still make my goal! I was shocked at my pace.

The last bit before the road had some good rollers and, in searing pain, I would grit my teeth and blast up them as hard as I could.  I flew into the last aid where the trail meets the road to huge cheers and encouragement about my pace.  I said I felt weak, but was putting on a good show for them. 

As I left the last aid and gave the lady checking us out my number, 1147, looked at my watch and saw I had 50 minutes to make my sub 25 goal! 5.1 miles in 50 minutes on a rolling dirt road at the end of a very tough 100 miles.  I was going to give it every ounce I had!! I ran hard down the initial downhill, passing a runner who had been a head of me all day.  I hit the flatter section and kept the hammer down.  I was desperately flipping through songs on my Ipod to keep me going hard.  The pain was unbelievable.  I just kept telling myself, don’t quit, don’t walk, don’t give in, go like hell.  On and on the road  went, over a roller, gotta be getting close, then a car in the distance, discouragement, then don’t quit, don’t walk, don’t give in and I’d keep going hard to the next corner and the next roller.  The short uphills were total pain and I’d give 110% to get over them as quick as I could.  On a long straightaway a little girl road out into the road on a bike with popsicles in her basket on the front.  She offered me one, sweet, but I said no thanks, she wanted to talk and I did for a minute, then I said sorry, but I gotta get this done, but can I borrow your bike?  I asked how far to go, she said 3 miles, I had already been running down the road for over 20 minutes.  That almost made me Quit.  It was all I had to keep going.  A few minutes later I could see a woman walking toward me.  As I got nearer, she was clapping, cheering and jumping up and down screaming keep running! Keep running! That is what I needed! She ran next to me for a bit, I recognized her from the dry fork aid, she had been there helping out, and encouraged me, saying I was closing fast on two in front as they were walking.  I was scared to ask, but I said how far.  She said less than 2 miles.  Oh thank you! closer than I thought. 

Coming around a bend I saw traffic on the highway we would intersect with.  I knew I was close.  My watch said I had 11 minutes.  I knew I had to push hard just in case I was off at all with the race clock.  As the highway neared, more and more people were on the side of the road cheering like I was there son.  I was so appreciative of it, it gave me a huge boost when I needed it most.   I started slapping hands with them as I went by.  Then a huge crowd and I saw the bridge I had to cross right before coming into the park.  I slapped hands with all of them, crossed the bridge, then the highway and I was turning into the park with a few minutes to spare.  I felt the emotions come on strong and wished I had sunglasses to hide the tears that flowed involuntarily.  As I came into sight of the finish I could hear Tom and Cory whistling loudly.  A few more strides, through the line, and it was over! I was under 25 hours, I had run the last 5 miles of a 100 mile race in just over an 8:50 pace.  I was totally over come.  I couldn’t believe I had even finished as rough as it was.  With the exception of the last 8-9 miles and a few other short stretches here and there the whole race had been a painful low.  I had been sick and weak and fought it the whole way.  Next to Speedgoat in ’09, this was the hardest race physically and mentally of any.  I think it was some Speedgoat advice I had read once that got me through it, he said running a 100 miles is really just about being stubborn.  I think it was just a stubborn unwillingness to give in that got me through this one.  As hard as it was, I think I feel this is one of my best races.  I met my goal.  Laid it all out and gave it 100% of what I had to give that day all the way through.  I never let myself quit or give in and I finished stronger than I thought I had in me with a 110% effort.  I learned more in this one than most of my other races combined.  They say running a 100 miles changes you, well, maybe, maybe not, but I know I went through things out there in this race that will make me a better person and gave me a place of strength that I know I can draw from for the rest of my life.   If you even are thinking about running a hundred miles someday, I encourage you to do it.  There is a magic in that distance that you can’t find in many places.

Cathing up catching up.  Volunteered at Logan Peak, worked the Dry Canyon aid, the only aid as the course was shortened to an 11 mile out and back.  No real running, but a good power hike up about 3.5 miles and 3000+ vertical.  Good to see everyone come through.  Aaron K looked solid, so did go fastie Jon.  Super fun time up there.  Ran out to the turn around after everyone went through, pretty rough and muddy.  Jogged back to the car, felt like crap, legs not recovered, especially the downhill gear. 

9 miles or so 3200 vert or so. 

Nice easy hour ride on the bike, then some much needed ART. Super tight and sore from the knee down, ouch!!

Wife was gone tonight so I packed up the boys and headed out on a long hike.  Been wanting to get my 3 yr old up to the waterfall in at the top of Waterfall Canyon.  He is fascinated with mini waterfalls in the creeks we hike by most nights so I thought the 200+ feet of gushing water would totally blow his mind.  It's a fairly long steep hike for 3 yr old legs so I packed all 40 pounds of him plus some water and snacks in the kid carrier, gave a waist pack to my 11 yr old with more water and headed to the 29th street trailhead. Shocked to find the lot totally full and cars parked on the street.  I think every church group in the valley was up there tonight.  Not one bit of an exaggeration, would estimate 400+ people on the trail and up at the falls.  It was alomst a solid line of people going up and down the canyon, crazy!!

We hiked up at a fast pace, passing tons of people.  Good amount of work hiking hard with a 40lbs monkey on my back.  A guy in some five fingers hiked with us and was good to chat with. He had just moved to the area, and couldn't  belive the people.  I told him it was not typical. 

My 3 yr old hiked/ran all the way back and had the time of his life.  All he has talked about since we got back is going back to the BIG waterfall!

Headed up to the trails below Snowbasin tonight.  A friend of mine has been running a new trail they put in off of the overlook trail that heads out to a ridge above Pineview and drops back down to Maples trail.  He usually starts at Snowbasin and runs the 8 mile loop.  I didn't want to drive all the way up so I started at Wheeler Canyon trail at Pineview reservior and ran up to Snowbasin to meet him.  We ran the to the top of the loop and up an unfinished spur trail that headed toward Salamander Peak.  We started the downhill and it went on forever, switchbacking back and forth at a super low grade, kinda rolling grade back down to the Maples trail.  The trail was freshly cut less than a year ago, so it was a littel rough here and there, but really smooth overall.  Very beautiful, all the way through. 

We hit Maples and I headed down toward Ice Box and Wheeler Canyon.  It was already after 9 PM, and it got dark quick with the cloud cover.  By the time I was half way down Ice Box I was wishing I had brought a light. 

By the time I got to the car I was in the deepest bonk of my life I think.  Don't now exactly what brought it on other than the run was too long for my recovery and I didn't bring enough water and no salt and it was really hot and super humid.  By the time I got home, I was shaking like I was hypothermic, head was spinning, heart rate and respiration high.  Not good.  I drank water, took a hot shower, put on a hoody and climbed in bed for a bit, nothing would stop the shivers. Finally I got up and downed a couple of S caps and some Ginerale and with in 20 minutes felt much better.  Really strainge, never experienced that before. 

Guessing the run was about 13 miles and 2500-3000 vert.  Overall Gorgeous, and I felt great for the first 9 to 10 miles. 

Easy 3 mile run, then a good hour long hike with my boys.

Easy 4-5 miles from Wheeler's.  Most runs this week were slow, short and easy, with the exception of my knuclehead long run tuesday.  The goal being to get the legs moving and keep the recovery going.  Next week I want to start a steady build up toward the Bear 100.  We'll see if the legs and mind feel ready to go by Monday.

Week: 1 hour ride, 26 miles or so on my feet.

Annual July 4th Ogden Ultra runner Ben Lomond party.  Most people start at Mark C's house in N Ogden and head to the peak from there.  Most of them start at some unholy hour and then have what I consider a nasty dirt road to pavement return back to N Ogden.  I, not likeing dirt roads, pavement, or unholy hours, drove to the trailhead and ran the sweet high mountain single track from there.

All I could think about as I ran along alone in the early light, was finally! Fianlly I was running above tree line toward a distant peak on what has to be one of the best trails in the state.  Finally I felt great, legs felt fresh for the first time since the Squaw Peak a month ago.  I was suprised how effortless it felt today.  I wasn't expecting that.  I had plenty in the tank at the saddle and ran all the way to the big snow field off the summit ridge, at least half of it off trail, straight up.  I have no idea where that came from, felt great though! 

It was good to see so many friends out today.  I caught Phil and Kasey just before the peak and we all tossed a rock on Kasey's carin.  When we hit the top, I asked phil what time it was as I hadn't worn a watch.  It was 7:20, which means I ran up in just under 1:40, which is a good time for me, especially for how effortless it felt! Finally!

Gritty 4 or 5 miles on the BST.  Just damn miserable running that thing this time of year, but it's what I got so got it done.

Absolutely, stunningly beautiful run up Lewis Peak tonight.  Had the whole mountain to myself.  Late evening clouds made for some sweet summer alpenglow, wild flowers were thick and the colors vivid in the late sun. Ben Lomond might be a more popular, and better overall,  run, but not, in my opinion, nealry as pretty as cruising the ridges on Lewis in the late evening.  First time up this year and I ran the whole thing out and back, felt great, much better than it ever did last year, I took it easy and enjoyed every second of it.  Watched the sunset from the high point before dropping down the switchbacks. 

2 hours round trip. 11 mmiles or so, can't recall the vertical, but guessing 2800-3000?

Interesting side note: Pulled in the parking lot at 7:20 and not car or a soul anywhere.  A minute later a mini van pulled up and a kid, guessing mid to late 20's got out and asked if I was headed for a run.  I said yes and he asked which way, then said they were headed to Ben Lomond Peak, then Willard Peak then down to Perry (which is a small town just south of Brigham City on hwy 89! Leaving the trailhead at 7:30 PM on a Wednesday night for what had to be 19+ miles and 4000+ vertical feet of running.  Pretty ambitious I think.  

'nother gritty 40 minutes on the BST. bugs, weeds, snakes, and bluh!

Malan's to the creek and back mid morning.  No intention of going fast so I didn't push, just cruised easy for most of it, cranked it up a little climbing back out of the 'Basin and took it pretty easy on the down, walking the stream/trail sections and stopping to let a family go by at one point. Made it RT in 1:05, which is only a couple minutes slower than my PR last year, which was a 110%, puke all over the trail effort, so I feel good about it. 

2400 vert ish, 5 miles ish.

My good buddy from Logan picked me up a 5:00 AM this morning for a Ben Lomond to Willard Peak run.  We were on the trail a little befor 5:30 and really enjoyed a nice easy paced run up the switchbacks and out onto the west side of the moutnain.  We took our time, taking pictures and ejoying the morning light.  I picked it up a bit as we rolled into the final climb to the peak and was able to run the same section that I did Monday, which I was happy with given the miles and vert on my legs this week.  Cody lost track of me as Iwas off trail to avoid the snow and he ended up kick stepping up th ehuge snow field.  A crappy proposition in Hoka's.  I waited for him and we cruised up the the peak for the first time of the day. 

The run over to inspiration point and Willard Peak was better than I thought it would be and we were able to avoid almost all of the snow.  Saw like 50 goats out that way.   Hiking up the peak I could really feel the miles in my legs.  I was trashed! 

We took the billy goat route back across the the saddle and started th climb back up to Ben Lomond Peak.  On the way up I thougth I could see 2 people on top and thought it was probably  Jon jonstuart.  We ran in to them on the way down and it was him and Forrest.  Cody, Forrest and Jon slid down the snowfield which was nuts! I ran down on nice dry ground.

The run down was tough. I maintained a solid pace for me, but it hurt a bit.  Great day on the trails! Pics from the day below

Day: 20 miles, 5000 vert.

Week: 60 miles, 15,000 vert

Cody running from the sun

Pic from the Ben Lomond Peak looking south. Notice the sweet shadow of Mt Ogden in the center of the valley.

Quick catching up entry.  Easy 5 mile on the East Bench.  Not bad, legs felt o.k  at an easy pace.

5 miles, 500 vertish. 

Nice run up to Snowbasin.  Up Wheeler/Icebox to Maples Trailhead at Snowbasin, back down the same way.  Had some pep today and ran a steady moderate pace.  Trail is in great shape and beuatiful up there.  The new trail they have cut this spring below Maples is a nasty mess though.  Needs to grow in, right now looks like they are building a road not a nice single track trail. 

10-11 miles. ??vert 1800 or so?? 1:18 RT

Tired run up Ben Lomond.  Legs felt soggy right of the bat.  As soon as I crossed the road and started up the trail I could feel I was dragging today.  Made it up to where it flattens out on the West side and it started to sprinkle a little rain, looked West and it looked ok, should have looked southwest! By the time I hit the open meadow just before the saddle heading to the peak, Boom! thunder, wind, rain, lots of lightening! I stopped walked down off the backside a little ways to get off the high ridge and tried to get out of the wind.  Didn't rain long, but the lightening stuck around for a while.  Glad I wasn't on the Lewis Peak side because it looked much worse a little further south. 

After things seemed to calm down I made my way back down, a little bummed about not getting to the peak, but at that point I was soaked, cold, and it was getting too late to keep going up. I ran easy going down, getting more soaked by the many tree branches hanging into the trail dripping wet.  I need to take some hand trimmers up next time to clip the worst of them.  Spent a few minutes sitting on a rock watching the light show as the storm moved over Powder Mountain.  Pretty sweet double rainbow with sheets of rain and lightening striking behind them, wish I'd had the camera.

Up to saddle 1:11, RT 2:13 with stop., 11 miles or so, 2400 vert or so? Need to get the Garmin fixed (or replaced).    

Day off - felt like I had a slight cold or something, went to bed early and felt better.

Easy paced run on the East Bech. A bit over an hour.  Still not feeling 100% from whatevern was going on Thursday, but mostly there.

Wasn't feeling modivated this morning at all.  Slept through my alarm and got out an hour later than I wanted.  I headed to the Ben Lomond trailhead as I missed the summit earlier in the week afer getting stormed off the mountain. 

Starting up the switchbacks, my legs felt tired and the motivation still wasn't coming around.  It took about 10 minutes of easy running to jump start the body and then things were rolling ok. 

I wore a watch, and wans't really interested in going fast, but thought I'd run comfortable to where the trail switches over to the west side, check my split there and see how I was doing.  Checked the time, 46 minutes, which is ok for me.  I thought I'll pick it up to the saddle and see where I am at.  I ran a steady moderate pace up and over the two little climbs rolled through the flatish section to the saddle.  I hit the saddle at 1:10 and realized I might be able to make a sub 1:30 to the peak, which would be a PR. 

Snow still covers the trail to the peak, which means straight up climbing for most of it.  Going straight up elimitates some distance by avoiding the switchbacks, but I think its overall slower. I pretty much went redline 100% up the final climb.  Power hiking most of it, running a few sections where the grade mellowed out. 

Coming over the last steep part and jogging the last 20 yards to the summit, I was suprised to see it full of people.  I had passed a couple of groups on the way up, but had not seen anyone for a while.  Wasatch veterens Jim and Mark were up there and Jim asked how long it took me. I look at my watch and was suprised to see 1:29.  I heard a chuckle from a group of kids that looked like a scout troop and heard one of them say "it took us like 3 and half hours!"  and one of them offerd me a bag of Apple Jacks.  

I took a couple of breaths, Marc asked how fast I would make the round trip, I said hopefully under 2:30 and shuffled off the peak.  It took me forever to pick my way down through the loose scree to the saddle and when I looked at the time I thought there was no way I could make my goal.  I had 48 minutes to make it down and didn't think I had it in me.  I kep the pace up though and figured I would just run it steady and see what happend. 

About a mile later I ran into a couple of guys walking up the trail with about 12 domestic goats in tow.  After tip-toeing around some kinds grumpy looking billy's, I was back running again, noticing a couple of mountain bikers I had been shadowing on the descent not too far in front.  I kept up the steady pace and thought if I get to the last switch back section with 20 minutes to go I'll give it a 100% and see what happens.

I came into the first switchback with 21 minutes to make a sub 2:30.  I let it fly at that point and caught up to the guys on bikes who had stopped at a corner to take in thte view.  Seeing me coming,  they clipped in and tried to get off in front of me.  Too late, I was already on top of 'em.  I ran up and around the first one and was right on the wheel of the next guy.  After realizing I was running fster than he was riding I asked him to pass, which he was very nice about.  As soon as I went by, my paced picked up even more to stay ahead. 

I ran hard to the trailhead hit stop at the sign for a 2:28.  A 4 minute PR for me on a very unremarkable day.  Not nealry as fast a my buddy Jonstuart (on the blog) ran it monday, but happy that things continue to improve. 

No Garmin, but 14.5-15 miles and 3700 vert. 

Up Lewis to the high point at the top of the switchbacks.  Got something going on with my breathing, allergies/asthma, slight cold? taking the go out of my legs.  Work has been nuts this week.  12-14 hour days everyday.

Ran an easy 5 monday and tuesday.

Well, where to start with this one.... Nutty week, pretty much worked 40 hours betweeen Monday and Wednesday.  With so much work, there was very little running early in the week, no running Thursday or Friday as I was out of town for work.  This little trip pretty much invloved a circumnavigation of the state of Wyoming with a stop in Rapid City, SD and a quick drive by of Mt. Rushmore. 

I took my running gear, figuring I would try to get a run in somewhere along the way.  I threw in my Teton's map and Windrivers maps as well knowing I would be in the area.  A little web search and it was pretty clear the Tetons's were still too snowed in for much running.  Option two was to head into the Wind Rivers on the Glacier trail to scout it out as it would be part of a full traverse of the range I would like to do at some point.

Looking at the map and reading the guide, the route had the potential to be a 48 mile out and back.  Feeling how I was (no sleep, not eating well, and still have a respiratory thing going on) I figured I'd go in for 5 hours and see where it got me, turn around and head back out. 

Here is the run in pictures.

Early in the run, first mile couple of miles. Much drier on the East side of the range. Got a bit of a late start this morning as I was trying to catch up on a little sleep.

Right off the bat I came to a sturdy (thankfully) bridge across this roaring little gorge.

Wild flowers were out in force in the mid-elevations.

Trail climbed almost 4000 ft in the first few miles up to above treeline and through this a pass at 11,000 ft and through this huge open meadow filled with flowers.  Looking ahead to where I am going.  The Dinwoody creek drainage is the far canyon visable in the distance.  The Glacier Trail goes up that drainage to the foot of the Dinwoody Glacier below Gannet Peak, The highest point in Wyoming.

Double Lake.  About 2 miles and 800 feet below the pass from the previous photoe. Pretty spot and the first snow I encountered was here, though very little on the whole route. Wish I had time to explore above this lake, upper Phillips and Golden lake look like they would be awesome places.  If I were into fishing I would go back to Golden Lake, as a friend of mine caught some huge Golden trout (colored like a Gold Fish) up there last year.  

2-3 miles past the lake pictured above and  after some really rough trail and a fair bit of climbing I came to a shallow pass above Honeymoon lake. The trail descened here past this lake and all the way down to Dinwoody creek.  Getting hot and the mosquitoes are getting very thick! Probably 10 miles in or so at this point.  Saw a few parties on there way out just before the 11,000 foot pass, but haven't seen a soul since.  Starting to feel a bit trashed, low energy and my Anterior Tibial tendon on right foot/ankle was getting really tight for some reason.  Probably the 1100 miles I had driven in the 24 hours before the run.

Typical trail on this route.  Either rocky like this or muddy/swampy and rutted out.  

Dinwoody "Creek", a couple of miles and steep, rocky descent from Honeymoon Lake pictured above.  Water was a cool blue/grey color from the Glacier melt.  Very pretty, but was hoping it wouldn't require crossing. Trail continues up river from here, climbing and descending through many small valley along the way.

Side creek the trail went past.  Crazy amount of water through a really narrow gorge.  Wouldn't want to end up in there.  About 14 miles in, still haven't seen a soul.  Feeling pretty crumby still, haven't hit my 5 hour turn around time yet, but thinking I might call it a day and turn around, but I really want to get to the point the Gannet Peak is visiable up the valley.  Hoping it's not much further.  

Mellower stretch of the Dinwoody Creek.  The water color is more apparent in this one.  Really pretty.  Getting really hot!

Broad marshy valley about a mile up canyon from the last pic.  You can see the trail along the right side of the river.  I continues up stream on the right side of the broad green marsh and into the pines beyond.  Trail was pretty swampy through this section. LOTS of mosquitos! and very hot.  I think I picked the calmerst day of the year to be out here.  Typically there is a breeze in these canyons and especially on the high passes.  A little breeze does two thinngs, makes it not as hot obviously, but even more important it keeps the bugs down. Not today, hardly a lick of a breeze all day. Hard to put into words the number of mosquitos, they were not terriable if I was moving, but stop, even to tkae a picture like this, and 10-15 would land on my arms alone.  Bug spray was almost useless.   

This was taken beyond the meadow and valley pictured in the last photo.  looking back down canyon to a bridge that crossed Dinwoody Creek at the Ink Wells trail junction.  Very pretty spot, but I'll say it again, bugs, hot!  About 4 hours in and 16 miles or so.  Moving really slow trying to baby my foot which isn't terriable, but don't want it to get worse. The roughness of the trail and temps made it hard to move a whole lot faster anyway. Really hoping Gannet comes into view soon! Ready to turn around and head back to the car.  Havent seen any people yet.  Starting to feel a bit isolated out here.  Figuring if I was going to see a bear it would be in this section.  Great bear terrain and I was starting to see alot of bear crap around. 

Finally! Came around a corner a mile or so above the bridge and there it was! Beautiful view of the east side of Gannet.  I have approached this peak from the West side of the range before, but it looks very differernt from this view! Awesome. Just over 5 hours in, probably 17.5 miles.  Now I just have turn around a do it all over again back to the car.  One thing I didn't pay enough attention to when I set out on this adventure was the climb back out of the river valley to the pass/meadow before dropping back down to the car.  Uggggh! like 3000-3500 ft with all the ups and down in between.. One more time, bugs, hot!

Really feeling bonky and beat at this point with a long way to go to get back to civilization.  That's one thing about these middle of no where adventure runs, there's no DNF.  No matter how bad I felt, there is not other way out but to walk/run.  I hadn't even seen another person for many miles and hours.

I am sure most of the physical low was a result of the days leading up to this run. See stats below for the reason. 

The return trip was pretty much a slog/suffer fest.  Couldn't get a good run going so it mostly a walk even on the downhills.  Some of the big climbs required a mid climb "aid station" stop that involved sitting down until the bugs got too bad and drinking and "eating" some gel. 

Stats:

Miles driven: 1700

Miles run: About 35, vert 8000 or so.

Pace: Slow

Meals eaten that weren't out of a cooler, gas station or grocery bag: 0

Total hours of sleep from Wednesday night to Saturday morning: 11

All right I'm back.  After the back handed beating that was Saturday's run I took a few down days to let things mellow out.  Finally getting a handle on this cold? gunk? Legs finally feeling fresh again. 

Last summer while going through the a deep training cyle leading up to the Bear 100 I had a term, or an image, that I used to remind myself not over do it. I called it the bucket.  The key was to get as close to the rim as possible, but not fall in.  Falling in typically looked like a full on crash and burn, sleep for two days, eat eveything I could carry, not want to run for a week type of wreck. Needless to say, I think I put myself in the bucket over the last few weeks by not being fully receovered from the June races and staritng back into hard weeks and fast (for me) efforts too quickly. Going forward, staying out of the bucket will be the aim.  My body likes to train, but I have to remeber it like to recover too.

Runs...A cruiser 9 miles yesterday up Wheelers et. al.  Ran into Jim S coming down right below the Cold Water trial and we ran back together.  He's a great guy and is doing the Grand Slam of Ultrarunning this year. Western and Vermont down, Leadville and Wasatch to go.  He is in great shape this year and running strong, I think he has it in the bag.....that is if Speedgoat doesn't kill him tomorrow. 

Tonight, easy 3-4 or so up Wheelers/icebox, over toward Art Nord and back the way I came.  Ran from the Icebox sign to the gate in 5:50 coming down, I think it's just under a mile, not bad for me,.....'course it's pretty much straight downhill. 

Ben Lomond/Willard and such. Swithcbacks to the peak are finally melted out, ran every step to the peak for the first time this year, really the second time ever. Finally.  Close encounters of the goat kind coming back from Willard. Billy was not happy to see me so early in the morning.

21 miles or so, around 5000 vert.

Good hardish effort up and back on Malan's.  Temp wasn't hot really, but humid as a Southern Lousianna trailer house. Soaked like I'd been in a lake when I got to the car. 

4.4 miles, 2200 vert , 50:03 RT

Easy 40 minutes cooling the legs off from yesterday's effort. Things felt ok, legs a little sore on the downhills, been a while since I have been sore. Kind of nice feeling.   

What is it about 3 seconds?  My Malan's RT yesterday was a solid 3 minute PR for the peak and back, but those 3 seconds are haunting me....why does 49:59:59 sound so much better than 50:03? HA! Stupid!

Hour or so easy pace, just to keep the engine turning over.  Feeling the spark a bit after a couple of weeks of slog.

Oh ya, better note that I went to the vodoo guy today, we'll see.  Lots of hocus pocus.  No sugar at all, in any form, for me for 24 hours......damnit! 

Sureal late evening run.  Got out just after the sun went down and cruiesed for an hour or so.  There were some weak thunderstorms dancing around the west side of the valley and over the mountains just south of me.  Pretty cool light show for most of the run. 

Legs just getting past the fatigue and soreness from Monday's effort.  I hanven't been sore for a long time like that, not even after a hard race, kinda crazy.  I think I'm in fourth overall on the Striders race, but I'm only a minute to 2 minutes behind guys that would put an hour or more on me in a marathon and 4-5 minutes on me in a 5k. I guess that's alright considering I have done absolutely no speedwork or even much tempo work at all this year. I know I left 30 seconds to a minute out there just given how poorly I felt overall, might have to give it one more go. Gotta get those 3 seconds back at least. Not to worried about placing as i am sure my number is dropping, as soon as the go fasties get a shot at it.....

First "trail run" with my 3 year old. The kid is toough as nails, shuffles the ups like a pro, cruises the flats and bombs the downs.  We go for hikes most evenings that usually involve about half running, but tonight he put the hammer down on me and we ran a good mile and half with a couple hundred vert in there.  Granted there was some stopping to climb boulders and throw dirt and rocks, but over all he nailed it!

 New Route for me in the local hills, in fact I’m calling my favorite route to date.  All areas I had been to before, though mostly in the winter, I had just never linked it all together.  I started in the pre morning dark at the Wheeler Canyon Trail Head and ran gorgeous single track up toward Snow Basin Ski area.  Once in the ski resort, I followed a combination of mountain bike trails and service roads up the top of the John Paul chair lift and the on to the peak of Mt Allen, from there I traversed the ridgeline south, hitting all the other peaks and high points along the way.   I felt good this morning and was excited to be able to run every step of the initial 4000 ft, 10.5 mile climb, all the way to the peak of Mt Allen.  I don’t know what it is about maintaining a run to a high peak, even a slow run, that makes the top that much more gratifying.  

Here are the details in pictures:

Looking up at the route from Ogden Valley.  Mt Allen is the peak on the right, I ran across the skyline, hitting Mt allen first, then Mt Ogden (highest, just left of Allen), Needles, DeMosiey, and Stawberry Peaks. The route starts below the low green hill in the foreground.

Running up the service road and looking up at DeMoisey Peak.

Still headed up, Mt Ogden and Allen with wild flowers!

View from the top of Mt Ogden looking down to the start.  The trailhead is right next to Pineview, the lake you can see in the distance.

Looking North from Mt Ogden back toward Mt Allen, the first peak I got to.  North beyond that is Lewis, Ben Lomond and Willard. Such an awesome place to be able to run everyday!  The service road I ran up is visible in the lower right, near the start shack for the Women's Olympic Downhill.

After leaving Mt Ogden, I traversed South to Needles Peak and then on to DeMoisey Peak, pictured here. The whole run  through this section is right on the ridgeline like this, just freaking awesome!

Looking South again from DeMosiey Peak toward Strawberry Peak.

Looking back toward the start/finish from Stawberry Peak.  The trail head is at the bottom of the canyon shadowed in the top/center.  Lots of sweet downhill run'en from here. 

Run stats: 23.5 miles, 5800 vert, time 4:50 (moving) Pace 12:15.

Exactly what I wanted from this run, to feel comfortable at an all day, 100 miler pace.

http://connect.garmin.com/activity/104531591

Oh, and if you haven't seen this....pretty freaking incrediable!

http://www.youtube.com/watch?v=NFCjaKhbHMk&feature=player_embedded

Lewis Peak. 10.5 miles, 3300 vert. 1:45 RT, 1:00:20 to the peak.  Moderate to hard effort on the up took it pretty easy on the way down.  Mile or so cruise'en the trails with the kido when I got home.

Nice easy cruise up Ben Lomond.  Kept it in granny gear most of the way up, but still managed to shuffle all the way to the peak.  Glad this feeling easier as it's a good marker of improvement for me. As I was running tonight, I was thinking about how getting up Ben Lomond used to be an expedition involving multiple quarts of water, hundreds of calories, and several hours of running,walking, and recovering after.  Now it's a single bottle and couple gels in the pocket and and easy cruise.  Pretty fascinating how our bodies become adapted to the work we do.  Oh, and a new sight up there tonight.  Came around a corner on the way down and there was a guy flying 20 feet over my head in a paraglider.  He buzzed back and forth along the ridge for a mile or so of my run never more than 50 ft or so above me, looked like a great way to spend an evening.  Not for me though, that is the kind of thing that would go very wrong for me.

15.25 miles, 3850 vert, 2:45 RT.

Quick and easy roll half way up Malan's before heading to the hospital with my wife for the big induction!  Oh ya :) New baby boy born just before 11:00 PM, 7.14, healthy and strong.  Both mom and baby are doing well. :))

Snuck out for a quick out and back on Indian Trail while mom and baby were crashed out this afternoon.  Returned with an ice cream shake and lunch for mom. Giddy from the run and the new addition and probably a little punchy from 1.5 hours sleep. 

10 miles, 2500 vert.

Easy hike/run with the boys up Indian Trail.  Couple miles.

22 miles up Mt Ogden and around Snowbasin.  Felt ok on the 5000 ft climb, kept a run going up to just short of the peak where even walking gets a little tricky.  Forgot to take extra gels with me so I felt pretty hammered on the way back to the car but suffered through on about 300 calories.

22 miles, 5300 vert, 4:25. 

Running 7 of 8 days: 86 miles, 22,500 vert.

Easy 5 miles, BST, Hot!

Moderate paced 9 miles, East Bench, Hot again.

The Wyoming Circumnavigation once again! Bluh! If you ever get a chance to stop in Mid Western Wyoming, highly recommend a visit.  Oh, and the drive across Thunder Basin National Grassland, oh yea, quite scenic.  That said, the Black Hills of South Dakota are truly beautiful.  Got to see Crazy Horse, and Mt Rushmore at drive by pace.  Pulled in to the house we are working on out there just before dark, walked the job with the builder and my lead guy, went to dinner, went to bed about midnight, got up at 5:00 AM, did a few things, loaded up a big trailer and left for the 11 hour drive home by 9:00 AM.  22 hours of driving in about 30 hours. I think I've come up with a new sport, ultra-driving.  Sheesh! that wore me out as bad as an ultra race. 

No real running other than the short jog out to Martin's Cove on the way out.  Very special place and was quite lucky to have it mostly to myself. Never been there before, left with a new appreciation for my ancestors. 5 miles round trip or so.   

See Wednesday.....

Easy/moderate paced 5 or so. BST. HOT and DRY.  Legs felt like crap from two days of inactivity and too much sitting pressing a gas peddle.  Oh, and not eating for a meal for 30+ hours other than a crappy chicken gyro  on Wednesday night.  Lots of BST running this week, trying to stay close to home for the new little guy.   

 This is an awesome trial marathon/half in the local hills here above O-town.  Full has about 4600-4800 vertical feet of climb and is 99.9% trail.

Was debating were to run on Saturday and nothing was sounding too appealing.  Really need to get away for a nice roll through the Winds again or the Tetons, but not this weekend.  I knew this race was coming up, and in fact the RD asked if I could run an aid station again, but with my sporadic running this week and limited time, I wanted to be selfish and get a good run in. Never having run this race or even some parts of the course, I thought what the heck and signed up about 9:30 last night.  When the alarm went off this morning, I really didn't want to get up.  Sleep has been scarce for a week or so with the new guy.  Dragged myself out, drove very unmotivated to the start, sat in my truck for a bit wanting to close my eyes for another 10 minutes, finally walked over and got my number, talked to Phil L, who wasn't racing but headed up BL with his son, Talked with Shane the goat for a bit, hit the POP and walked up to the start. 

Here's the Highlights (and a few low-lights):

-In the 100 yards to the single track, no one wanted to jump in the lead so I did.  Not where I wanted to be, but there I was.

-Lead  about 2/3's of the initial 2800-3000 ft climb.  Had another guy with me that I thought was the goat, ended up being a kid named Pablo, who passed me like I was standing still and put a big gap between me and everyone else for a bit.

-I went out too hard and started to die a bit a the top of the climb, Came through the first aid at the saddle in 3rd, right with second place at 1:08.  

-Kept about a 30 second gap behind second most of the way across the ridge, when the goat came by like I was standing still and I was in 4th.  Second place was in third as the goat picked him off quick too.  The guy can run downhill!

-Got stung by 3 bees on the Lewis Peak section! What the hell? I think  I made up new curse words when the 3rd one hit me on the inner thigh!

-Tripped and stumbled on a root at one point, calf locked up so bad I thought I was not getting off the mountain.  Had to stop and stretch it out for a couple minutes.  On the subject, I don't think I have accumulated so many near crashes in all my runs all season, every mile it seemed I was stumbling around after nearly wrecking on some rock or root. Only hit the dirt once, right off the start, just as we hit the single track, not a biggy, no high speed crash, just hands on the ground.

-My asthma kicked in pretty hard through this one, especially after the bee incident(s).  Lots of inhaler hits.  Frustrates the heck out me this time of year, another month and it will mellow out.

-The decent off Lewis to Windsurfer Beach was a long hot, out of water for almost an hour grind.  Some miscommunication with the volunteers and no aid station at the top.  Silly me only took half a bottle at the top of the North Ogden Divide, thinking I'd fill up at the top. Nope.

-Total mental/physical break down on the North Arm trail section.  Walked a lot, complained to myself too much. Generally felt horrible rolling up and down, in and out of trees and weeds.

-Caught sight of 3rd place as soon as we hit the pavement section.  That, and the fact that I caught sight of 5th behind me, snapped me out of it and I ran the last half mile or so strong.

-Finished less than a minute behind 3rd and a minute or less in front of 5th.  Sheesh! gotta keep my head in the game!

Great race, awesome, tough course.  Might have to make it a regular, at least redeem myself as this one was not my best run physically.  My mind/body just wasn't ready to run hard for that many miles/vert.  Happy I ran it though, gives me something to think about going forward.

Shane the goat ended up winning again at 4:01

 Week (weak) 40 miles, 5500 vert or so.  Not what  I needed at this point, but was all I could get.

Nice little peddle tonight.  Legs were pretty worked over today from the fastish running on Saturday so I blew the dust off the two wheeler for the third time this summer and went out for a classic little ride I used to do all the time.  Up the Old Snowbasin road, which is about as close as you can get to trail running on a road bike.  Very pretty, lots of twists and turns, and the road is currently closed to traffic so had it all to myself.  Even saw a moose.  Rode up past Snowbasin and came down the Trappers Loop highway.  Can't believe I used to hit 60+ mph going down that thing.....Lost my nerve, sat up and rode the brakes when I hit 48 today, spandex and skinny tires + high speed = sketchy. 

Easy 4-5 miles, BST, Bluh, but it's run'en I guess.Legs not sore but still feel a little worked overall.  Not to complain, but kinda tired of the 90+ degrees and crappy air quality.  Need a little fall in the air.   

Easy 4 miles with a half Malan's.

Malan's. 4.4 miles, 2200 vert.

 Another awesome Wind River adventure run! I really wanted to go back and repeat a loop I had done last year and thought rather than go solo again, it might be fun to throw an invite out to a bunch a people and see who showed up. All told I think there ended up being 9 of us out there and the best part was no one but Phil had been in the area before, and he went for the first time on the Monday prior, liked it s much he came back for our Saturday run, bringing his 16 year old son.  We

We took off bright and early from Big Sandy trail head bright and early to a cold clear sky. We had a bit of a staggered start, with those who were moving slower leaving a bit earlier than the rest of us.  Worked out pretty well, as we all grouped back up for a bit on the climb up to Texas Pass, with Phil and Russ climbing under a big boulder looking for Phil's "walkman" he had dropped, yes he called it a "walkman" for those who are to young, they used to play cassette tapes and had big foam ear buds.  It was continually playing Star Wars theme music and was kinda funny to hear the Empire theme wafing out from under a boulder in middle of nowhere. 

The split up pretty fast from there, with BJ and Jon taking off at a good clip as they had to be home early and the others moving ahead slowly.  I hung back waiting for Shane and Cody to catch up from their photo taking binge. 

Shane, Cody and I topped out on Texas Pass, took some pics and I pulled out the map and dropped a little impromptu route change on Shane if he was up for it.

Shane and I ended up climbing off trail through another unnamed pass across a high plateau at close to 12,000 feet and down a death loose/steep scree slope. Dropping down to the shores of Washakie Lake and climbing up on more off trail terrain. Eventually meeting up with the trail and climbing over another big pass before descending back down to meet up with the original route. This was a tough detour and made for a long day.  Looking at the map, it didn't look as tough as it ended up being.  I think I will petition to Forest Service to name the first pass we climbed through on the route extension, Dumbass pass.

I think we all decided that the combination of beauty, route,  length, and difficulty made it one of the best adventure runs we had done. 

Here's the run in pictures:

Early in the moring, early in the run. Big Sandy Lake, mile 5 or so.

 Me treading lighly around the edge of Arrowhead Lake.  Lots more boulder hoping to come.

 Next two are as good as it gets. Trail into the Cirque of the Towers. BJ and I in trail runner heaven.

 Looking at Pingora from part way up the climb to Texas Pass.  Shane visiable in white, lower right.

Looking back down on Lonesome lake from about the same spot as the previous pic.

  Looking down the other side from the top of Texas Pass. Dumbass pass is the low spot in the skyline just left of center, across the valley.

Shane filling bottles full of fresh mountain water about half way up Dumbass Pass lookng back at Texas Pass which is the low spot between the two peaks right of center. Very pretty spot.

From the top of the pass looking down on Pass Lake.  Washakie Pass is the saddle at the top/center of the pic, between the two peaks.  Our route dropped us down to the lake, then back up over the pass.  Starting to ask Shane if this is what Hardrock is like.

Pic below is view to the East from the same spot.

This is looking back at the spot the last two pics were taken from.  It was taken about half way up Washakie pass.  Our route took us down the nasty scree slopes that come off the end of the plateau.  Shane said that was a little beyond Hardrock. 

Looking West from the top of Washakie pass.  Just a big descent and a bunch of miles back to the car.  My bonk was coming soon.  Glad Shane nursed me along back to the car. 

All in all a great adventure with good friends.  Shane is an animal and desrves the "goat" nic-name he has.  The guy just powers over everything.  Had a great soak in the creek at the end and a very bonky drive back to Rock Springs WY, where the 5 of us in my truck pretty much ordered everything on the menu and a side of bacon at a really good little burger place. 

27.5 miles, 6000 vert or so.

Easy 5 miles.  Felt a bit sluggish still from Saturday's run.

Ran my 13.1 mile loop up on the trails around Snowbasin  for the first time this year.  Last summer I managed a 1:51 for the 13 miles of rocky trail with 2000+ feet of climb.  I felt good about the effort and it was pretty much a red line effort for a good part of the run. 

Starting out toninght, I had no idea what to expect.  I haven't felt well for a couple of weeks, most of which I attribute to this  http://www.intermountainallergy.com/pollen.html.  I figured I'd run at a moderate to slightly harder effort and see how it went. Sure enough, the climb up East Fork and the freshly cut weeds on the side of the trail from the mountain bike race Saturday had me coughing like an old diesel truck. That, and the kid on downhill bike that almost Van Gogh'ed my left ear (caught air off a roller in front of me and his peddle went right past my head, not kidding) I didn't feel on the game at all, but kept on truck'en up the steady, long climb that is first 7 miles of this run.  I couldn't remember any splits from the few times I ran this hard last year, but when I crossed Snowbasin Road things seemed a little ahead of schedule despite the poor effort and lack luster feeling in my lungs. 

The downhill was fast thanks to the Forest Service grooming as of late.  Kept it pretty much sub 7 min pace for the last six miles, with the exception of the Icebox Canyon section, that was a 7:50.  Felt good about the last mile being a 6:18 split.

I hit the bottom at 1:46 for 13.07 miles .  The Garmin musta gone whacky, it had the vert at 2900, not so much, more like 2000-2200, always a little differnt. I pegged it pretty hard the last couple of miles, other than that the pace was just a bit above comfortable, but not a hard effort.  Good to improve, especially as sporadic as my running has been for the last month or so. 

Cruiser 7.5 on the bench, hot, dusty, crowed. Run is a run I supose. Getting to where I could run most of my loops up there blindfolded and not miss a beat.  I've taken to running on the opposite side of the trail I normally run on, just to dodge different rocks. With work and the new little guy, time has been tight lately so most of the mid-week runs have been pretty blah.

7.5 miles, 900 vert.  

I'll group two runs into one since they happened so close together.  Left last night about 7:00 for a good hard long run.  Up and over Indian Trail anb back. Forget how good this trail is, and its right out my door. Need to get up there more. Got dark on the climb out and had to turn the lights on coming back down onto the bench.  Continued on for a nice night run up Malan's.  Felt pretty good through most of the run, but was dragging a bit coming down Malan's.  I always forget how much slower and more effort it takes to run downhill at night.

Got home about 10:30 and was in bed about 11:50.  Up pretty early for a Ben Lomond run.  Left the trailhead about 8:15.  Temps this morning were really nice, but the sun felt hot for some reason climbing the first 4 miles or so. Kept a pretty tired run going up to the saddle, then walked/hiked to the peak.  I was completely thrashed on the run back down. Dehydrated and really bonky, depite downing 40oz of water on the run.  I know I didn't eat enough out there, but geeze, hammered!  Prety drained all afternoon, even after a nap.  Not sure what's up, but those were hard back to back runs. I haven't been running alot of miles, but  have done a really long run every week and some hard runs most weeks for the last month and a half, so maybe just accumulated fatigue.  One more week to keep the hammer down, then backing off for Bear.

Oh, looks like I'm pacing Phil Lowry from Brighton to the finish.  Should be a blast as he is going for a good fast time I'm sure. Be nice to see how a veteren gets it done.  With all the FRB'ers pacing the last 25, we should hold a pacer race.  Like a dogsled race, see who can mush their runnner to the finish the fastest! HA!

Run 1: 15 miles, 5300 vert

Run 2: 15.5 miles 3800 vert

Total running in 12 hours 30.5, 9100 vert. I'm thrashed.

Week: 58 miles, 13,000 vert.

Same run as Friday, Indian over and back to Malans Peak and back. Ran the non-stop from 27th.  Managed a 16 minute descent off Malan's at the end. Felt 100% better today than it did Friday. Perfect weather.  I tried to get out a little late to run in the heat, but it never really got hot. Nice!

15 miles, 5300 vert. 3:12.

Easy 8.5 up around Snowbasin with Corey.  Legs tired, allergies kick'en.  1800 vert.

Easy 5.5.  A little BST, then met up with Jon and we had a nice hike up Malan's.

5.5 miles, 2400 vert.

Wow what a crazy night! Got to Brighton before 9:00 PM expecting the runner, Phil Lowry, I would be pacing the last 25 miles to be in before 10:00. At  9:45 I got the word that he would be in any minute, so I grabbed my gear and headed to the door to wait, knowing he would be making an in and out stop and would be in a hurry, as he was going for a sub 24 or better time.  Phil's pacer for the last section came in first, sweating hard, told me phil was flying and would be ready to push hard to the fininsh. 

Phil came in, weighed, garbbed his stuff and we were on our way up the big climb to Sunset point on a gorgeous moon lit  night.  Having never paced before, I had no idea how fast we would go and what exactly Phil expected.  I asked if he wanted ot be pulled or pushed, he said pushed, which meant I walked behind him. 

About 50 yards out, he stopped and puked.  I thought, well, some people puke in these things, so no big deal if it's not to him. Sure enough, we were off a walking agian in moments.  Tough as nails were the only words I could muster. 

Within 15 minutes, Phil puked again, then a little farther and he had to use the bushes.  We came into a small valley, right before the last section of climb and Phil,sat down, telling me he wasn't doing well.  Having never run with him, and not knowing his usual habbits, I wasn't quick to push him to keep moving, but figured we would give it a few minutes and see how it went.  Well, one minute in and he was dry heaving badly.  We tried to assess what we could do, he had no answer as he has never gotten sick in any of his other 28 hundred mile races before.

I knew with all the puking, his blood sugar would be low, his electrolytes would be wacked, and he was in danger of getting really dehydrated.   I pulled out an S-cap and asked him to try and get it down as I knew it would settle his stomach. One S-cap one swig of water, lots more puking.  He wanted to lay down, so we found a flat spot next to the trail and he laid down.  I set my waistback under his head for a pillow and my jacket over his legs as he was shivering hard.   It was a cold spot we were in, so I kept myself warm walking up and down the trail, waiting to see if he would come around. 

After what seemed like 15-20 minutes, Phil sat up and said he was done and wanted to walk back down the 2 miles to Brighton.  A good pacer will do everything they can to encourage a runner who wants to quit.  My only words were something like, you have been doing this a long time, you know your abilities and limits, if its your call, then lets go. 

On the way down, we ran into Cory and Tom with pacers Matt and Kasey.  Both gave Phil encouragement to keep going to the finish when he felt better.  I think it was them that first  flipped the switch in his mind a bit about being able to continue. 

Getting back to Brighton, Phil went to the back room of the lodge and collapsed on a cot, with volunteer Marc Colmen looking out for him.  We had been on the mountain above Brighton fro 3 hours and not really moving. I was cold as I had given all my jacket and gloves to Phil on the way out as he was suffering much worse. 

Phil spent the next 3 hours sacked out,trying to recover.  I had an enjoyable time hanging out at the lodge seeing many runners I know come and go. Scott and Craig came in looking good and we tlaked for a bit.  Craig went into the back to check on Phil and I walked back a few minutes later.  Phil was sitting up looking much better.  He asked if I was ready to go.  Totally remarkable to go from where he was at, recover, and have the strength and courage to go on to the finish. 

It took us a while to get moving, but once we did it was at a good clip.  We cruised quickily up the climb, back past the spot where Phil had decided to turn around.  We were moving well and passing alot of other runners.  How his legs were able to move after sitting for 3.5 hours I don't know, but moving we were. 

The sunrise was unbelievable.  The views in every direction were stunning.  We were having a great time.  Phil asked if I thought his kids, who were wating at the finish, would be disapointed in his finish being slower than planned.  I told him if I was one of his kids I would be more proud of a dad who didn't quit, than one who was fast. We made it in at a steady pace in about 30 hours and 50 minutes, with over 6 hours of down time at Brighton.  A few people told me that Phil's comeback was one of the most remarkable they had seen.  The guy has finished 29 100 mile races with no DNF's. Remarkable.  

Highlights:

Phil pulling off a finish.

Running through a stunning morning

Seeing Scott W finish his first hundred with kids in tow

Having several other friends finish, some their first, others their 10th.

Hanging out with good friends at the finish

The real fun came on Friday.

With my Friday night/Saturday pacing run, all trianing is done for the Bear 100.  Now its an easy taper for the next week and a half to the start line.  After being at Wasatch, I am even more excited to run Bear.  I gotta admit, a little more nervous too,  100 miles is along way and a long to time to be on the go. 

Pretty big 9 days of running for me:

91 miles, 23,500 vert

9 miles of steamy hot BST runn'en. Bluh! Legs felt ok, downhill gear a bit worked. Easy pace, 800 vert

Easy 3 miles on the practice loop. 

 Indian Trail over and and part way down to Ogden Canyon. Took it pretty easy. Hot out when I went. Allergies or something kicking hard, breathing was pretty labored all run. Fall colors starting to show in several areas.  Tough run, didn't feel right, not a lot of joy out tonight to say the least.

9 miles, 2000 vert

Nada, long boarding with the kidos in the school lot.  Pretty funny to watch my 3 yr old get a short, but exhilerating ride down a mellow little hill. The kid's gonna be a terror on skis this winter.

Easy cruiser 5 or so. Got out between rains storms.  Cool weather and no one around took me back to those enjoyable, deserted winter runs on the same trails. Zoned out pretty good thinking about Bear 100 in a week, before I knew it I was back at the car.

300 vert. Legs feeling alright, still kinda tight, things should improve over the next week. Breathing, better with the rain.  Bear's looking warm and dry, hoping allergies are not much of an issue. Tried Allerga D today, seemed to help, not sure of the side effects as they relate to running a 100 miles....

Easy 13 miles today.  Last run of any significance before the gun gose off next Friday. Cruised around on the newly washed BST.  Amazing how a good rain storm will knock down the dust, firm up the dirt and erase the smell of dog pee, trail's all new and quite enjoyable again. Nice out this morning, nobody out. Couple runners, no bikes. Ended with an easyish run/hike up Malan's.  Probably signing off until after Bear.  Giddy Up!

13 miles, 3000 vert, legs good on the ups, still a little funky going down, hmmmm? I know I worked them pretty good running downhill at Phil's slowish pace a Wasatch last week, but should be good by now?? 'nother week to be good as new.

Week: 38 miles, 5000 vert or so. Est a taper.

Standing in the post race grub line on Saturday afternoon waiting for some of Leland Barker’s fresh cooked trout, my buddy Phil Lowry asked “so when did you give up on a sub 24 hour finish?” I answered “At the start of the race.”

Going into the Bear 100, I knew I had a sub 24 hour run in me, in fact I thought I could, on a totally perfect day run around 23 hours.  I knew I had the fitness and, with two hundred mile races complete, I wasn’t a veteran, but had a good idea how to get the job done and avoid mistakes.  I knew sub 24 would require a good day and anything better would need to be exceptional. 

Truth be told, I didn’t totally give up on a sub 24 at the start line, I just knew it wasn’t likely, and I wasn’t going to blow myself up trying to get more out of my body than it had to give.  It started Friday night, as I tried to go to sleep my stomach was in knots, not nervous knots, but the crampy, kind of nauseous knots.  I slept ok, but woke up several times feeling pretty ill.  When my alarm went off, I got up and started my normal breakfast routine, which made things progressively worse. I sat back in the driver’s seat and tried to relax. I had no idea what was wrong.  I had thoughts of not starting.  A trip to the restroom helped.  Three more helped greatly.   I took two S-caps, and within 15 minutes, that seemed to mellow me out to the point I felt ok to start. The clock was ticking and I had to make one more trip to the throne. Coming out, it was one minute to start. I hadn’t checked in yet with all the personal issues, but I figured it’s the Bear 100, it’s a laid back race no big deal. 

As I stood at the back of the huge crowd waiting for the go, I didn’t feel any of the excitement I typically feel on race morning.  I felt flat.  No nerves, no amp, too relaxed, like ready to crawl back in bed. I never heard a countdown or the word go, just saw the surge of people in front of me so I was off and racing. 

The crowd I was around was walking, so I pulled out to the side and ran past a bunch of people, moving up to about mid pack or so. As we turned the corner I could see a huge crowd of runners up the road in front of me.  Too many and too far out front to pass before we hit the single track, when there would be no passing for the length of the first climb.  I thought about how many runners were up there in front of me, how many I would eventually have to pass if I were to get a respectable overall place, how I wanted to feel a spark, to gun it hard up the road and fall in with the front of the pack. There wasn’t the spark, there wasn’t the lift, I was feeling worked even maintaining the easy pace I was at.  I was content to settle in and see what the day brought.  Just then I ran up behind my buddy go fastie Jon, who was running his first hundred and we walked and ran together to the first aid station.

After the first aid station I started to feel a bit of a lift and ran the low grade climb up to the first descent.  I cruised into the big drop and felt better this year than I remember feeling last year.  I had a great time flying down the rocky road that eventually turned into some sweet single track.  I managed to pass five or six people on the way down to Lethem Hollow aid and pulled in feeling very relaxed and much better, said hi to the guy running the aid, Cody who I would see 50 miles later as he paced me the last 25 miles. He asked how I was feeling, I said better, I knew I was still way back in the pack and I could sense from the tone of the question Cody was concerned that I was not on my game and not feeling well.  I was about 10 minutes behind my time to this point from last year, and much further back in the field. 

I ran the road up to Richard’s Hollow, passing a couple more runners here, filled up at the aid, getting passed by a couple of folks in the process and was off up the beautiful section of single track that made up the next 6 miles or so.  I walked up the initial section and started running.  I ran almost all of the next several miles up the shallow climb with a few steeper sections mixed in.  Passed a couple more runners here, and I caught up to two women who had passed me in the aid station and we ran together up to the last steep climb before dropping down to Cowley aid.

I knew the next 16 miles or so would be blazing hot. I knew I was a little behind on my hydration. I knew I had to pee, sort of. So what did I do? Cruised up to the aid table, handed off my bottles to get filled, shoved down some watermelon and left in a panicky hurry. Stupid. I stopped 30 yards out to water the bushes and managed to trickle out a dark yellow/brown stream.  Stupid. Instead of going 30 yards back and tanking down some water, I had the brilliant idea that I would just drain my bottles on the short, steep climb and cruise the downhill to the next aid while my body absorbed the water. Stupid.  

I downed my bottles in the first 15 minutes, which left me with an hour or more to go, in the heat, with no water, already dehydrated.  On the hot, long downhill into Right Hand fork I could feel my mouth go totally dry, my body got hotter and hotter and I knew I was in trouble.  I sucked every last drop out of my bottles.  I slowed down to lower my heart rate and stop sweating so much. I was totally ticked at myself.