Kendall

4 miles on the treadmill is all I could manage after a long day working at home--chopping and stacking wood, shovel/chopping ice.

Treadmill.

1.5 WU, 7 x .25 @ 10mph, 2 x .35 @11 mph. 1 mile CD.

7 mi on the JRPT (from office). Pushed the avg pace a bit today. 7:23 avg.

8:01 / 7:37 / 7:29 / 7:35 / 6:59 / 6:59 / 6:49

Birding paradise today: 2 hawks, 8 pheasants (1 rooster, 7 hens), quail, Golden Eagle, Blue Heron, Owl.

8 mi on treadmill watching Alabama's beat down of Notre Dame for the National Title. Middle miles at 8.5 mph.

AF Canyon run from Tibble Fork around Silver Lake Flat, up the road .5 miles and back. Warm day, mid 40's. Bald Eagle sighting again, 3rd time same area.

Quick 7 between interviews at work. Avg 7:39. Nice warm day, bit windy. 2 bald eagles (never seen them on the JRPT), blue heron, 5 pheasants, several hawks.

Dropped kids off at Sundance (half day), continued up to Aspen Grove ran the loop, Aspen Grove up and over to AF side to gate and back over. Cold, hard packed, nice runable conditions. Need to figure out how to keep water bottle from freezing. Used warm water today and still spout completely frozen and unusable by the time I hit the top.

Finished run and picked the kids up...perfect timing. Sundance reporting 25" new in last 24 hours.

PM Late: just noticed I'm .5 miles short of 40. May have to grab another half mile after the game.

Later: .55 miles around the block.

Treadmill after work. 1.5 mile WU, 3 mi @ 8.5 mph, 1 mi @ 9.5, 1.5 mi cool-down.

Treadmill 8 x .25 @ 10 mph. 1.5 wu, 1 mile cd.

Late night treadmill. Middle miles @ 8.5.

8 miles late night on treadmill--shut the place down.

Attended the IRMR in St George (Intermountain Race Management Roundtable). Great conference.

4 miles after conference. Racing Saturday.

St. George Half Marathon

1:28:16 New PR!

Change of course this year. Probably a faster course than last year. Honest with a few ups and downs.

Decided going into the race that if I could match last year's PR of 1:29 that I would be satisfied. I'm running slightly lighter than last but haven't particularly done much "road" training.

For the first time (ever) I warmed up prior to a race. Got in about 1 mile--next time I'll do 2 mi with some speed worked into it. From the start I hung with the 1:30 pacer with the idea that I'd stay with this group until the last hill (7.5) and then try to pull away.

The plan worked well. I ran comfortably with the 1:30 group through the early miles and at times was tempted to pull away. I decided against it and hung back. Last year I struggled to keep the 1:30 guy in my sights but this year I kept up without going into the red. Keeping pace up the hill sections was stressing me some but I hung right with the pacer matching stride for stride.

Finally the last gradual hill and steep section from about 5-7.5 came--we pushed it hard. I thanked and high-fived the pacer and left them. Felt really great going down and keep a quick pace up to mile 9. I had taken 1 GU at about mile 7 but was really starting to drag. I dropped another GU just after mile 9 and tried to keep at least a 6:40 pace. I slowed some through miles 10-11 (6:50/6:52) really gutting it out and starting to feel heavy. I could see the 1:30 pacer about a quarter mile behind.

With the help of the GU and some extra motivation I found my legs again. I concentrated on looking ahead at a runner in front of me and slowly picked off a few runners one-by-one.

One guy I had followed for much of the race started to slow down in the last mile. As I came up to him I said "Okay, let's go...you're not going to let me pass you now are you?" It helped him a bit as he picked it up. Strong(ish) last mile in 6:28 finally crossing in 1:28:16--NEW PR! beating last year's time by 1:16. Avg pace 6:44

60 Overall, 6 AD

Splits:

1. 6:50
2. 6:49
3. 6:49
4. 6:41
5. 6:52
6. 7:00
7. 6:56
8. 6:31
9. 6:41
10. 6:50
11. 6:51
12. 6:37
13. 6:28
14. 5:11

Congrats to Riley...crushed it. Good to see lots of the FRB'ers.

1 mile WU, 2 mile CD

5 miles on the treadmill PM. Slow rocky start. Legs still a bit stiff from Saturday's race. I threw in a couple of speed bursts once I started feeling better and they really helped shake things out.

I'm reminded of the constant battle with the mind when it's telling you to stop and/or quit when your body is tired/sore. I felt terrible for the first mile and then the sun came out (figuratively) and I started finding my groove again. Just 5 miles but it was tough at that late hour to find the motivation and run. Glad I did--as usual.

Late night on the treadmill again. 5 miles at 8.0 mph. Planned on doing 8 miles...what the heck, I'll do 9...9 is almost 10 then I got kicked out (12 am).

8 on the TM. Rough start, things finally started coming together after 1.5.

9 TM. 6 mi @ 7:30 mm.

27 degrees and more importantly clear skies. Beautiful day.

Run on the JRPT up through the canyon. Still snow packed beyond north bridge and clear to the south. Saw a mid sized 4-point buck, rooster pheasant and lots of geese.

Back on the treadmill.

3 mile wu, 6 mile tempo (2 miles at 6:41, then 6:36, 6:31, 6:26, 6:15), 5 mile cd.

UT County got pounded by this last storm 10"+. Back inside today.

3 mile wu, 5 miles at 8 mph, 3 mile cd. Legs felt surprisingly good after yesterday's tempo run.

Treadmill. Fortunately I timed it just right to catch the BYU vs Pepperdine bball game. Great game down to the wire. BYU pulls off the win on the road

Legs pretty heavy. Kept it fairly slow tonight and plowed through it.

10 treadmill.

3 mile wu, 6:54, 6:49, 6:44, 6:24, 3 mile cd.

Got a later start than I'd hoped to wanting to make it to upper Silver Lake from Tibble Fork reservoir (AF Canyon). Got to Silver Lake Flat (lower lake) in pretty good time bit realized I didn't have enough time to make it up to Silver Lake. Went as far as I had time for, about half way, and had to turn around.

Trail in good shape, nice and packed at lower elevation. A bit soft up above making traction difficult. Trail to Silver Lake in surprisingly good condition. Anxious to get back up there and finish the job.

Made it down in good time ending at 9.3 miles. Being a bit ahead of schedule, I ran back up the east canyon 1.85 miles up and back making it an even 13 for the day.

Got some new kicks today. Brooks PureFlow 2. 4mm drop, lightweight 8.8 oz. (good lookin' too!). First day on the TM with them, embarrassed to say that all these years I've been running on the TM in trail shoes--a markable difference with a road shoe. I loved to minimal weight and feel. No calf pain due to nearly zero'ed out shoe (so far). Wide toe box which I didn't love in the Altra's but willing to give it another shot.

1.5 wu, 6:31, 6:26, 6:21, 6:15, 1.5 mile cd. short on time.

Alpine loop from AF side up and over to Aspen Grove and back. Sub 3 hour. Perfect cordouroy snow, soft from sun and groomed either this morning or yesterday. You have to try this if you've never experienced running the loop. 

AF to top (8,070 ft): 3.95 miles x 2

Aspen Grove to top: 3.87 miles x 2

15.65 total miles + a few laps around the parking lot to hit 16 even. 2,683 elevation gain.

Got out of work late. 8 on treadmill.

1.5 mile wu, 2 miles @ 6:44, 2 miles @ 6:36, 1 mile 6:15, 1.5 cd.

10 miles in the treadmill.

1.5 wu, 4 miles at 8 mph (just wasn't feeling it), 1 mile 6:24, 1 mile 5:58, 1.5 mile cd. Snow in the forecast for Friday-Saturday.

13 slowish miles on the TM after work. Blazing Saddles on TV--classic. Made the run somewhat enjoyable. Now I remember where the line "Badges?...we don't need no stinking badges!" comes from.

18 slow and steady miles on the treadmill today. Easy effort with next week's race in Moab (Red Hot 55k).

More interesting than the details of the non-event that is treadmill running is what was on TV. Today caught World Championships downhill (skiing) in Austria. Local Steve Nyman was doing really well until he caught an edge and nearly went down finishing a disappointing 25th.

Televised Rugby tournament in Las Vegas kept things interesting for the remainder of the run.

Taper week.

2 mile wu, 6:36, 6:31, 6:26, 6:15, 2 miles easy to finish.

6 easy miles at the gym. 2 mile warm-up, 4.5 at 8mm, 1.5 slow.

4 easy miles...3 easy miles and one mile at 5:58. Legs feel good.

Red Hot 55K (Moab)

Got down to Moab late Friday evening, just missed the pre-race packet pick-up (second year in-a-row) so just checked into the hotel and went searching for my pre-race meal (sushi) and actually found a pretty good place right off main (Sabaku).

Race day. Beautiful clear morning in Moab. Expected highs near 50 with a low in the upper teens to lower 20’s. Stressed a bit about the new drop bag rule--the aren’t any. Not a big deal in a 55K but nonetheless, this would be my fourth year and my routine was all messed up. In the past, I used the bags as a drop bag for clothes and other unnecessary or needed gear. Two out of four years I’ve run the Red Hot it was snowing at the start. The gamble on clothing has always been worrisome.

This year it looked to be clear skies—cold start but warming. The BLM also forced RD Martinez to move the starting line .75 mi from the parking lot. Cold start got even colder. I went with the no sleeved shirt, short racin’ shorts, arm sleeves, and gloves. (I picked wisely as any more would have been too much and I didn’t need to remove the arm sleeves until around mile 30.) I went with my two-bottle vest carrying two half bottles of water and some GU’s. I was tempted to go with just a hand-held but, #1-I don’t like running with stuff in my hands and, #2-I like to be prepared with whatever.

I ran a good race last year taking 47 minutes off my PR on this course. I went into the race thinking I would be thrilled to match last year’s 5:23, if not to keep it close.

I love the Red Hot. You can’t beat Moab and despite some early snow flurries at times we’ve had pretty good luck with weather (for February!). Additionally, having the Red Hot on the calendar in February helps keep me motivated through the doldrums of winter. It’s also great reconnecting with the trail groupies after a few months off (ran into fellow FB’er Matt Van Horn who ended up with a great time in his first Red Hot). From what I saw, the fast guys up front seemed to be Karl Meltzer and Dakota Jones.  

8 am we were off. The course heads immediately up the red sand, one lane 4x4 road toward Gemini Bridges area up a slick, snow-packed 350-400 ft climb. I fell back with a steady climbing gear up the road before dropping down into the sunlight and beautiful fast downhill section. I settled into about a 7ish mm pace heading down the wash and up toward the first aid station.  

First aid station (5.32) I was right on with last year’s time. I grabbed two gels and continued on to the next section and first slickrock section of climbing up the “metal masher” trail to the rim. I moved through this section pretty well and felt…okay. The climb is about 1,000 ft from the first aid station and up to the plateau with incredible views of Arches and surrounding area. The blue skies, with sections of red rock, intermittent snow on the ground and the snow-capped peaks from the La Sals in the background were spectacular.

Coming into aid station #2 (12.42) I was one minute faster than last year in this same section and still feeling good. The next section is mostly flat and fast. For whatever reason I can’t seem to get going through this section and run much slower than what I think I should be capable of doing. Nonetheless, I moved fairly well passing a few guys on the flats.

Aid station #3 (16.75), came in two minutes slower than last year’s time. Filled up with water, grabbed two GU’s, some salt and headed out. Salt! I had completely forgotten about salt! I’ve learned the hard way that for me, salt works. I downed two S-Caps and put another in my vest.

The climb to aid station #4 (21.67) the Gold Bar Rim is pretty brutal—nearly 1,000 ft of climbing, seemly straight up in sections. I grabbed on to two guys as we headed up the slickrock and the three of us kept a pretty good pace all the way to aid station #4. Last year I killed this section—this year 2 minutes slower but I knew I probably could not repeat last year’s assault.

Leaving the Gold Bar Rim aid station is a bit deceiving. From the rim, it seems that there’s only one way down—down! While the trail does head down, it abruptly heads right back up, and then down, and then up again, and again. This see-sawing is a wicked mental game staying motivated and focused as the excitement of some good hard downhill running finally becomes available only to be shattered by new sections of steep climbs. At the same time, this section is by far my favorite section. Much of this section is run laterally across the petrified dunes complete with launching over fissures, down steep steps, up shelves and back on to the rim for more amazing views of the surrounding area.  Finally, the trail heads down into the washes and sandy sections with only a few more slickrock sections and larger whalebacks to climb.

Coming into aid station #5 (28.18) I was shocked to see that I ran this section a full 5 minutes slower than last year. My quads were shot. I didn’t have my downhill gear—I moved along fine and passed a lot of runners but typically, the downhill is where I where I make up some time and really move. Not this section and not today. The faster treadmill training and lack of trail running this winter caught up with me and my quads paid the price.

With 5 miles left, I put down 2 gels, another salt and struggled to hang on to a couple runners ahead of me hoping to catch my second wind. After a mile I did. I started moving again, I first caught the two guys ahead of me and then really started going and finally caught up with Shaun Christian who I’d been chasing since the top of Gold Bar. I crushed the last few miles taking back the 5 minutes I lost in the previous section and 5 faster than last year’s run. 

I saw last year’s 5:23 come and go and now hoped to at least get into the 5:20’s. I flew down the rocky last half mile finishing in 5:29:14. I’m somewhat disappointed not to have bested last year’s time but pleased with the overall effort.

Robert Krar of Flagstaff, AZ set a CR at 3:44, followed by Dakota Jones at 3:55—both incredibly fast.

It was a beautiful day racing in Moab.

3 mile hike out and back to Corona Arch--beautiful. Sore legs

Six on the treadmill. Ooooh, sore legs at first. Got into a rhythm and ended up with a good shake out. Legs much better at the end.

Great write-up by Dakota Jones from the Red Hot this past weekend:

http://www.irunfar.com/2013/02/health.html

What a difference a day makes. Legs felt much healthier this evening. Moved much better. 2 mile wu, 4 miles @ 7:41mm, 2 mile easy.

5.5 on the TM in the evening. Body and legs very tired, cut workout short after dialing way back. Just didn't have it.

Grabbed a bite to eat and went back to the gym watched BYU lose to St. Mary's. Added another 7.5. Had to keep the pace quite slow.

Attended first annual Wasatch Race Directors seminar held at Salt Lake Running Company. Good to see some familiar faces and industry friends. Seminar was was run and informative. Kudos to Jared E. and others involved.

5 on the treadmill at Sugarhouse Golds Gym...close at 6 pm!? Ran up to Sugarhouse Park and ran two laps around the park in snow. Perfect 1 mile loop in driving snow storm. Terrible roads.

8 slowish miles on the treadmill. Legs are coming back around.

6 miles at 730 mm, might be ready to test the legs again today on a faster tempo. Pushed it too hard last week after Red Hot and paid for it. Need to remember to allow some recovery after the pounding my legs took on the slickrock.

Enjoying reruns of Andy Griffith and Mash on TV. The older Mash with Macintyer, Col. Blake, Radar are much better that the BJ Honeycutt, Col. Potter, Clinger version--ablbeit much less PC. I doubt we'd see a show these days with a bunch of Dr's getting loaded in their tent at the hand of their homemade still and then running off to surgery...not to mention the "use" or role of the nurses on the show. Nonetheless, still a great show.

Bottom-line, I need to start running outside.

Tempo run... 1.5 mile warm-up, 6:48, 6:44, 6:39, 6:35, 6:15, 1.5 mile cool-down.

Speedwork on the treadmill. 1.5 mile warm-up followed by 7 x 800 intervals at 5:58 (last one at 5:27) with .25 mile rests at 8:30mm in-between, 1.5 mile cool-down.

Good to be outdoors again. 5.5 on the golf course, .5 on the JRPT. Still quite a bit of snow on the golf course, 10+ inches in spots. Wet, sloppy snow but great to out. Several hundred geese out in the west fields.

Found a 4 point mile deer antler shed next to the golf trail--I was very excited about that.

Silver Lake AF Canyon.

Third attempt at Silver Lake. First time up this winter I didn't have snowshoes and no one had been on the trail past Silver Lake Flat so I scrapped it. Second time I got a late start and halfway up ran out of sunlight and had to turn back. Today, however, I got it.

Started at Tibblefork, up the snow packed road to Silver Lake Flat (<3.5 mi).

Warm day, ended up in sleaveless shirt and shorts and was still warm. At the trailhead to Silver Lake I noticed no fresh tracks but a faint packed trail still visible. First mile, no problems other than punching through occasionally, dropping past my knees into the soft snow. After a mile the trail faided to one faint snowshoe track barely visible heading up, straight up the ridge rather than following the main trail just visible off to the east. This is where the fun started.

Hiking in only shorts and my Brooks Cascadias (meaning I should have had snowshoes, boots, pants and or gaiters) I headed up the ridge, more swimming than hiking, as the snow was often well past waist deep. It was difficult to stay on top and punching though every few steps meant digging oneself out and on four different occasions I lost my shoe struggling to get out and had to dig down several feet to retrieve it.

 The absurdity of the situation did not escape me. I had failed on two previous attempts to get to the lake and was determined to get there today, besides my belief on two separate occasions that I only needed to get over the next ridge to find it. After climbing a third steep section straight up the ridge line in waist deep snow, I made it to Silver Lake-spectacular views!

The sun had just dipped below the ridge and it immediately started getting cold. One positive thought though was that at least it would be easier going down as I had already created the post-holes--nope! As the snow began to freeze the sharp edges of the deep holes created on the way up (you guessed it--and have probably been there) cut into my ankles, shins and even as high as my knees and thighs cutting the already tender skin raw from the hike up. As my legs would crash through and against the frozen sides, I began to leave a visible and obvious trail of blood in each hole, often sending splattered blood trails along the sides and on top of the snow.

By the time I reached the bottom, each step breaking through the crust sent incredibly sharp pains into my shins. The edges of the snow by this time felt more like glass cutting into me rather than the soft snow I experienced on the way up. I lost my shoe twice more heading down deep in the snow and had to dig it back out, emptying it each time and putting the stupid thing back on my frozen foot. For a stretch there, I began to think I might be in one of those "I shouldn't have survived," shows-- I was just waiting for a random blizzard to roll in.

Anyway, eventually made it down back to Silver Lake Flat and slowly began a run, picking up the pace, and eventually warming up the last three miles before getting back safely to my truck just before dark. What an adventure and an incredibly stupid thing. Loved every minute of it...not so much the bleeding all over the snow part but the rest was great.

Morning after...

Took about 3 miles to get warmed up but then legs felt pretty good for the final 5 miles. Avg pace 7:30 after extended warm up.

Legs look like I've got some nasty disease, cuts all scabbed over from Saturday's run.

Another sluggish start. Took a little less than 3 miles to get into a rhythm then 6 miles at 7:20 mm avg pace. 1 mile cool down.

Slow start. After 2 miles picked up the pace to 7:30 mm for a mile, next 3 at 6:56 mm, last mile at 6:15, 1 mile cool down.

From back door at work on to the golf course and back. What a difference a week makes to the snow-pack. Snow is virtually gone. Last week 1-1.5 ft of snow on the north end, today virtually gone. Some help from Golf course maintenance guys who have been out with the Bobcat clearing the paths in preparation for opening. A few golfers out, even with light rain.

Windy, raining in the morning so I scrapped my plan to run the loop and jumped on the treadmill again--probably for the last time this season with the exception of some occasional speed-work.

Planned on doing 26. Started with 3 mile warm-up, then the remainder of the run at 8 mph (7:30mm), with 3 mile cool-down.

13.1 @ 1:42 / 26.2 @ 3:18 then kept going using 3 mile cool-down until hitting 30.

Legs felt surprising good today after Saturday's long run. The trend seems to be that the first day back from a big one goes fine, the second is worse and the third worse yet before I start to feel better. I guess we'll see.

This week tapering just a bit in preparation for the Buffalo 50 coming up a week from Saturday. I don't want to underestimate the 50 even though I have no regrets not doing the 100 this year--just can't do the laps. (At least not this year.) I've made the mistake in the past of thinking "its just 50" and then getting hammered by the distance. 50 is still a dang long way, its finding the right, and quicker, pace at that distance in compared to the hundred. Hoping for a good day.

Little bit of speedwork tonight. Slow start, as predicted, but got things moving.

2 mile warm-up then 8 x 400 (6.24, 6.39, 5.57, 5.57, 5.57, 5.57, 5.49, 5.30 with .15 walk/jog in-between.)

My shoes smell awful.

3 slow miles to warm-up, 5 middle miles at 7:25 avg pace, 2.5 jog. Legs felt good tonight.

Was going to take the day off but wound up doing a quick 5. Started with a 1.5 mile warm up then avg'd 7mm, 6:45 mm, 630 mm, 1.5 mile cool down.

5 quick miles--wanted to get at least 6 but ran out of time before family dinner.

1 mile warm-up, mile 2 @ 7:30, mi 3 @ 6:40, mile 4 @ 6:20, .5 @ 6:00, .5 mi cool-down.

Wash face, hair, throw on clothes...bang! right on time for dinner.

I got my butt kicked today. Ran in the foothills of PG (hiked rather). 1,800 ft elevation in first 2.5 miles and from there it was survival mode--ended up with 10. I'm hoping this was (is) my one piss-poor performance of the month. Extremely weak and slow. I red-lined it right out of the gate and that could have added to the poor performance. I need to eat better and put on a few lbs. Strong cool head-wind coming back. Nice day (weather-wise) and dry trails. Anxious to get up higher.

A little running though the streets this evening. Highlight was running around Mt. Timpanogos temple at dusk. Beautiful day.

1 mile warm-up, 2 mile at 7:30mm, 1.5 mile at 7mm, .5 slow-down. Felt a bit weak and winded for such a short work out.

Quick 2 miles to shake-out the legs. Racing (running) on Saturday.

Hats-off and good luck to the 100 mile group who started at noon today in the snow and wind up on Antelope Island. We should have some good tales to tell from that group.

Great day on the Island. Surprisingly, NO SNOW but cold and windy. 6th running of the Buffalo--for me, 5-50's, 1-100. Time 7:50:16 (PR by 19 minutes)

Congrats to all the FRB'ers who all did extremely well today. Nice to meet RAD and Neasts.

For all the build-up and concern about the weather, Antelope Island seemed to have missed the snow that every other race dealt with on this Saturday--cold and windy, YES.

Fast start this morning--felt fast and light on my feet. Typically, this is a bad omen. Seems that when I feel great in the first few miles of a race, I'm only minutes away from falling apart. While I had my struggles late in the day, I felt really good through the Ranch (32ish). I need to figure out a better way to keep ahead of my calorie intake after 30. All in all a good day and pleased with my time even with a couple of slow aid station stops near the end.

Goals for the race were to best my 2009 PR of 8:09. I like to print and have my goals with me while racing. It helps keep me on-task and focused. As stupid as it sounds, sometimes it’s easy to forget that you’re racing out on the trails. Goals help as a reminder, “oh yea, this is a race.”

I printed and carried by actual run times from 2009 hoping to at least match but preferably to go under the 8 hour mark.

START TO ELEPHANT HEAD #1 (5.58 MILES): For all the stressing about the weather due to a high probability of snow on Saturday coupled with the previous day’s storm, the morning was clear, cold but it wasn’t snowing. I had expected both snow in the air and snow on the ground. I felt a little better for the 100 milers who started the previous day (running through the night) seeing that the snow for the most part had past them by—although the wind and had was certainly a factor. The storm had gone south of the island and conditions were perfect, albeit cold and a bit breezy (in the teens with wind chill).

Almost missed the start as I had gone back to the truck to grab the over-sized can of kidney beans for Jim’s (RD) buffalo stew. I heard him counting down and came a ‘runnin. Started fairly fast for me and felt really good—light on my feet and fresh legs (good taper).

RUNNING TIME: 53 MINUTES / 2 MIN FASTER THAN ’09

ELEPHANT HEAD #2/#3 (8 MILES): Without stopping at Elephant Head I continued to do the short out and back section. While there’s the option to do this section before or after the larger loop, I prefer to do the out-and-back first. Grabbed my sticker, after some hesitation at an Ice Cream Cone and then a Guitar sticker, I grabbed a Purple Heart sticker (proof that I was there) and headed back. I stopped only long enough to drop my headlamp in my drop bag and continued on. I moved really well down the valley, somewhere in the low 6-6:30 mm range and still feeling really good. I was reminded of my first ultra back in 2008 heading down this same valley with a full-moon setting in the west over the Great Salt Lake—I’ll never forget that scene. I passed quite a few runners on the trip down and most of them latched back on to me as we headed up the switch-backs. After the first set and heading toward the second set I realized I was pushing myself harder than I wanted to and pulled off letting the group by. It was too early to be pushing the pace and I didn’t want the mental and physical stress of being pushed. I like running my own race. I gained 7 more minutes in this section now up by 9 min over my 2009 pace and if the time would hold I was exactly at the 8 hour mark. RUNNING TIME: 2:18 / MILE 13.58 / 9 MIN AHEAD OF ’09.

ELEPHANT HEAD #3 TO START (5.57 MILES): Stopping at Elephant Head before heading down, I grabbed a couple of GU’s and refilled my water and headed out—a quick stop. I moved down the hill quickly and started back up at a good pace. I knew I was faster this year as typically the 50K runners come crashing down the hill at this point. I made the turn heading back to the start just as the 50K group came around the corner on the ridge above. I felt good knowing I was making good time and was still moving well.

RUNNING TIME: 2:56 / MILE 19.15 / 12 MINUTES AHEAD OF ‘09

START TO LOWER FRARY (5.19 MILES): Ran through the start area and up the road without a stop, thought I heard some of the 100 miler finishers shout out my name—always a nice lift. Up the road and down to the fence for the short out-and-back to the point. On my way back from the point I was surprised to see Phil Lowry on this section on his second loop (mile 71+/-) of his 100 mile start—a bit slow for Phil. (I later learned that  Phil had DNF’d the night before, gone home and went to bed, promptly got up, UN-DNF’d, drove back to the island and finished the second lap of his 100 mile run in a respectable of 28:41—CLASSIC! Only in an ultra. Not far behind me and chasing were Sarah McClosky (1^st overall Woman) and Amie Blackham (2^nd). Heading past White Rocks I ran into Crockett just finishing the last 7 miles of his 100. He ended up going sub 24 hours at 23:11 on the day. Heading south with the wind at my back I moved though this section really well. Typically this long flat section seems to drag but today the time passed quickly, aided by the cool breeze. RUNNING TIME: 4:06 / MILE 27.34 / 13 MINUTES AHEAD OF ‘09

LOWER FRARY TO RANCH AND BACK (11.1 MILES): Coming in to Frary I started feeling the effects too few calories. I’d been GU’ing up every 25-30 but was falling behind. I grabbed a few more GU and decided to drop my Ultraspire vest and go with a handheld hoping that would give me a little boost. At the Ranch, I was definitely fading. I grabbed 2 quarters of a PBJ and half of a banana and headed right out. The calories helped but I was dragging. With the wind now coming right at me I slowed considerably, trying to maintain a 9’ish mm pace. Such a crazy section, while relatively flat I really struggle in this section, seems slightly uphill—both ways.  I still maintained position, was passed only once but also didn’t pass anyone running in about 13^th place.

RUNNING TOTAL: 5:52 / MILE 38.51 / 20 AHEAD OF 2009 GOAL TIME

LOWER FRARY TO FINISH (11.5 MILES): Terrible aid station stop at Lower Frary (5 min) messing around with gear, clothing and trying to located some S-Caps and something to eat and/or drink. Finally got out there and just tried to focus on maintaining pace. Halfway to White Rocks had to take a bathroom break and nearly got passed by Sarah. With her on my heals it motivated me to keep in going and after a mile or so I had dropped her—unexpectedly. I Plotted along until finally reaching the fence and the White Rocks Bay aid station where I grabbed a Coke and headed out for the last 6 miles. I moved well down to Bridger Bay continuing without a stop. I passed a couple of 100 mile guys just coming in—both moving really well. I knew at this point I would get my sub 8 hour goal and possibly sub 7:50. I picked up the pace for the last two miles running somewhere in the 7:30 mm range coming under the banner in 7:50:16. I lost a minute in this last section over my 2009 run and really struggled the last 18. Need to figure out a way to get more calories late in the race. Overall very pleased and a PR by 19 minutes.

RUNNING TOTAL: 7:50:16 / MILE 50 / 19 MINUTES AHEAD OF 2009 TIME (9 MIN BETTER THAN GOAL)

A mile and a half is all I could muster on this old tired body.

6 easy miles.  Feeling much better.

Kept pace slow. Still tired lungs.

Coming back. 2 mile warm up.  2 miles at 8 mm, 2 miles at 7:30 mm, 1.5 miles at 7 mm. .5  cool down.

Kept it fairly slow, legs and body still feeling effects of yesterday's faster run.

Took a couple of miles to get the legs moving. Miles 3-5 at 7:30 mm pace; miles 6 at sub 7 mm pace; last mile at 6:25 mm pace; 1 mile cool down.

Found a great quote today:

"Perhaps the genius of ultra running is its supreme lack of utility. It makes no sense in a world of space ships and supercomputers to run vast distances on foot. There is no money in it and no fame,  frequently not even the approval of peers. But as poets, apostles and philosophers have insisted from the dawn of time, there is more to life than logic and common sense. The ultra runners know this instinctively. And they know something else that is lost on the sedentary. They understand, perhaps better than anyone, that the doors to the spirit will swing open with physical effort. In running such long and taxing distances they answer a call from the deepest realms of their being, a call that asks who they are ..."   David Blaikie 

Avg 7:50mm

Snow this morning. Back inside on the treadmill--didn't mind. Caught the first half of the NCAA Men's BBall game--incredible!!

Treadmill again at a 1% incline. Made it more difficult and kept it at 7:30mm.

BoSho (short for Bonneville Shoreline Marathon) is an unofficial "bandit" race put on by some of the local runners. Tough course, tons of elevation through the foothills of Northeast SL (U of U and beyond).

In short, rough day. While only 3 minutes slower than last year, it felt like an hour with twice the effort. Heavy legs, labored breathing and low energy--great combination for such a race.

7 am start with good sized crowd. Felt fine through 5-6 miles then just hung on while I got bounced around the foothills. Perfect cool weather for racing. Great training run.

Legs really tired from Saturday's outting. Took a couple of days off and back at it today. Ran inside watching reports from Boston. Got very emotional (ranging from really upset to quite sad) a couple of times listening the stories. Love seeing the running community come together in support.

Six at the gym.

Doing some course work (getting busy) ran the 5K course and Kids 1-Mile Run + some running around.

New shoes woo-hoo!

Out on half marathon course at dusk. 8.25 beautiful evening.

5 very late miles on the treadmill.

Late treadmill. Gearing for race day.

Going to call it four miles. Out on course marking mileage--more accurate this year as I'm using a wheel. More running between markers and running around than running but I need the mileage...makes me feel better that I got something.

On course.

Running the race without the miles--let’s call it two checking course switches and the 1-Mile Kids Run prior to the start. 

Long day. Long night out marking course. Covered in chalk head to toe. The day couldn't have gone any better, starts on-time (3 min late), no timing issues and no one off course--just one sprinkler that didn't cooperate.

Good to see a few FRB'ers. Congratulations to Jon Kotter, Men's Half Marathon winner and to Kassi Harmon, Women's Champion--setting a new course record. 

Ken and Janae Richardson husband/wife team took the #1 spots for the 5K (second week in a row after cleaning up at SLC last week).

One of the highlights: Prior to the Half Marathon start (and 5K), we held a moment of silence for those impacted by the Boston Marathon bombings. With a full-moon setting to the west just over the finish banner and the sun just rising in the east, 900 runners lined the street in total silence. We started the race moments later to Boston’s “More than a Feeling.” Runners wiping their eyes as they headed off—a powerful moment and an incredible start to a near perfect day. 

Looking foward to getting back to a routine, doing some runs and bumping up the miles.

8 miles on the JRPT. I'd love to say it's great to be running again but those miles were rough. Body tired and worn down--legs actually sore from all of the walking around. Anxious to catch-up on sleep and get back to "normal."

Grove Creek.

Up back Grove Creek canyon. No snow except at meadow on south slopes. Great to be on trail. I've got aome work to do. 2, 500 ft elevation gain.

Zion Ponderosa. Running on trails around the ranch.

4 miles hiking. 4.25 mi run.

Run from East Zion National Park entrance up East Rim trail to Jolley Gulch overlook and to rental home. Short run but got a taste of running on the rim and a feel for what the traverse might be like. The scene in Zion's is up on the rim--not down in the canyon with the hords of tourists. 

Cold and raining this evening. Brought it back indoors for 7 on the treadmill.

WINDY! JRPT up through the narrows and back. Snakes are out!

Grove Creek. 2, 500 ft elev.

8 on the JRPT

Had hoped for a longer run today but work kept me late. Went back to Grove Creek again for a quick six--three up and back.. Headed up at dusk, 48 min to the spring, took a quick drink and headed back (good time for me on this one, ran all of it). Somewhat slowed going down in the dark but cruised at a good speed. 

8 miles on the JRPT--hot! (for May 90's)

Sadly only 3 miles this evening. Met with the Running with Angels (5K) group and didn't get my run done in time.

Out marking course (mile markers) for Running with Angels race on Saturday. Love these people and great cause.

9 miles on the new Murdock Canal trail. They've done a really nice job on this. Glad to see us invest tax dollars into a great trail system--our grandkids will thank us one day.

TIMP TRAIL MARATHON

Fun day in the rain, hail, and mud--epic mud! Lousy first half, just couldn't get it going. Climbing up the Green Monster and Grove Creek I found my hiking gear and just kept it going. Fast downhill into Battle Creek making up some good time to the Curly Springs turn-off. The climb out of there, wrapping around the front of Timp was a mess. Not as bad as the snow year but comparable. I believe the soil has a high clay content as it's sticky and super slick. Flying down into Dry Creek Canyon aid station nearly went down a couple of times in more of a free-fall than a run.

Moved nicely over the ridge into the meadow/rock pile and zipped down (knowing it was within reach and going to be close) just under the 5 hour mark (4:59:02). Course PR for me in spite of nasty conditions--very pleased considering I decided to do the run this morning. Couldn't miss out on the rain and mud.

A bit sore from Saturday's race but after a couple of miles things loosened up and I felt pretty good--legs feel strong.

Battle Creek -> Grove Creek Loop:

Parked the truck at Grove Creek, ran on the BST(?) to mouth of Battle Creek (1m). Headed up Battle Creek, much steeper than that of the Grove Creek side, about 2,500 ft elevation gain in just over 2 miles. Lots of scouts and young ones on the lower section. Some sections too steep to run. Hit junction and meadow and headed over to Grove Creek Canyon and spring. 

I would put the meadow and trail section at the base of Timpanogos between Battle Creek and Grove Creek among the most scenic anywhere in world. It's incredible!

Stopped to take a drink out of the spring and headed down for a fast descent back to the parking lot.

Beautiful evening run, 3/4 moon, amazing color with the recent snow up on Timp and the green of the meadow...blue-blue sky--wow! Good run.

1mi. = Grove Creek Parking Lot to Mouth of Battle Creek Canyon

2.19mi = Bottom of Battle Creek to Trail 151 Junction (Grove Creek-Big Baldy-Battle Creek).

1.48mi. = Junction to Grove Creek Spring (top of Grove Creek)

2.96mi. = Grove Creek Spring to Down to Parking Lot

A friend told me about the Wasatch Trail Run Series 5K/10K which started up this past week. The races are held Wednesday evenings at 6:30 initially at Corner Canyon April 24th-Sept 11th, then the series moves to Solitude and Snowbird on Thursday evenings in the weeks between the Corner Canyon races starting in mid July 2013.

I zipped up to Draper after work to check it out and treat it as my run for the day. $15 registration included a well-marked and creative, well thought-out course and a good raffle after the race. It's clear the RD (name?) is passionate about course marking with the runner in mind mixing it up with a different course each week.

1 mile warm-up. Got the pre-race instructions and we were off. Mildly steep start heading up the single track. After about a mile started passing some that just started out way too fast. The lead guys were gone--fast bunch of guys. Nice climb (1,100ft.) in the first 3 miles, very runnable but couldn't manage much better than a 10mm pace. Passed a couple more on the way up as well as a bunch of mtn bikers--is there anything more fun than passing a mountain bike heading up trail? Nearly got caught by 2 guys near the top of the climb and immediately dropped them when the trail headed down--"downhill is kind of my thang"--say it in cool Dad voice of Phil Dunphy (Modern Family).

Next 4.4 miles, most downhill, with some undulating sections (wish I knew the names of the trails--first time in Corner Canyon). Loved the downhill section from the top down behind the temple into the valley. Single track seems to be created with the mtn bike in mind as the trail has perfectly formed burms and smooth as glass. I managed a 6:20 mm avg for the next 4.4 dropping into the mid to low 5 range in some sections.

Pushed hard to the finish, finishing in exactly 1 hour (8:06 avg pace). I think I came in around 9th? A bit disappointing as I really ran it hard but up against some very talented roadies.

Looking forward to doing more of these if I can get comfortable finishing mid-pack with such a group. Fun day on the trail and highly recommend.

Grove Creek Canyon from parking lot to spring and back. 

Group of scouts set up camp right on the trail. Literally, two tents set up across from each other (facing each other) with only the span of the trail between them--12"...and their crap ON the trail. I could smack their leaders. What are we teaching these kids.

PR: 1:08 (47 up, 21 down) 2,300' vert.

Tibble Fork to Alpine via Dry Creek-Deer Creek Trail and Box Elder Summit

Left the truck at the Alpine trailhead and got dropped off at Tibble Fork reservoir. Spent a few minutes in the parking lot with the forest service reps asking some questions about the trails and options. Ran up the road to the Granite Flats campground and jumped on trail #44.

Nice climb gaining approx 2,000 ft in the first two miles. Hit snow at about 8,000 ft. Continued climbing until trails drops down into a ravine and crosses a stream from the above slide area and snow field. The trail from this point as described by the ranger heads down canyon and southeast. It was hard to pick out the trail through the snow field. I found and lost it several times before losing it for good and had no idea where the trail headed up to the ridge. I retraced my steps back to the ravine where I had seen a track from someone sliding down the couloir and decided to head straight up. 

I was somewhat nervous about traveling on the snowpack this time of year, coupled by the water which could be heard running underneath. I was careful and stayed to the more solid sections. About halfway up at a rocky ledge I stumbled on an exposed large buck mostly decomposed. Two of four large points on one side had broken off but the other side remained intact and attached to the bleached out skull. I carefully removed the skull from the spine and tied it to the back my Ultraspire backpack and continued on following a set of large cat tracks to the ridge.

From here the summit was only 1,000 ft up (11, 100) navigating around cornices and traveling up the skree slope. The summit offers spectacular views of Timpanogos, Lone Peak range , Pfifferhorn, etc., etc. From here I wasn't sure of the best way down but noticed a trail far below to the southwest that would eventually get me going the right way.

I choose to ski (on my shoes) down what some of the locals call the "sleigh run." The Sleigh Run is a field of snow about half a mile long right down the face. Its super steep and a lot of fun screaming down.

Box Elder Bug on Box Elder Peak at 10,500 ft. Ironic...I don't think so.

After hitting dirt again, the trail travels north and east around Box Elder Peak before heading down canyon. Surprisngly, there's still a ton of snow at the 8-9,000 ft level and traveling along the traverse was fun but difficult with the mud and snow.

Finally, the trail hits beautiful Community Meadow (?) and connects up with and heads down the Dry Creek-Deer Creek trail. I got some strange looks as I worked my way down to the more popular Horsetail Falls sections with my deer skull tied to my back. After a couple miles of good running I hit the trailhead and my truck.

Great day on the trail and first time on Box Elder. Est. 5,000 + vert. Only 11 miles but great climbs and a little more than 5 hours. Highly recommend.  

Schoolhouse Springs Trailhead (Alpine) to Lake Hardy Round Trip

Familiar hike up to First and Second Hamongog, continuing up to ridge line before trail heads east toward Lake Hardy.

Surprising amount of snow (I'm not sure why I was surprised based upon Saturday's Box Elder Peak outing--reoccurring theme with me) at 8,500 ft level.

Navigating trail to Hardy difficult and then impossible as it climbed up to 9,000 ft levels where snow depths dramatically increased. Traversed several snow fields carefully going off-piste up the ridge (as opposed to heading up the little valley to Lake Hardy) which allowed some climbing on rock as opposed to navigating through deep snow. Punched/fell in waist deep pockets many times--thankfully never into water.

Incredible amounts of water coming down cliff faces and underneath snow. Very careful with footing and climbing. Hardy still frozen with several feet of snow still on the ground.

Quick trip back knowing best route back through snow section.

10.8 with some short side excursions. 4,900 vert.

Six on the treadmill. Rough first mile then things loosened up and felt pretty good by the end. Body tired, legs feel okay beyond some slight hip pain during warm-up.

8 negative miles indoors.

Pacer at Bryce 100, miles 74 to 100 [101.56], last 26 miles...27.56 miles.

Brought my runner (Matt Pulsipher) in at 30:47--first 100 finish!

Crewed all day, all night on Friday-Saturday (am). Jumped in at 4am the last 26 [27] miles of the race. Great times crewing and pacing. Such a scenic course. Good to see many of the FRB'ers (Matt, Craig, Josh, Scott, Davy).

Josh, Scott, Matt, Craig

Fun escape, enjoyed helping out at aid stations and even little running.

Grove Creek 1:06:37--PR!

45:29 up / 21:08 down 

2,300 elevation gain.

Wasatch Trail Run Series

My second race (third of season) up in Corner Canyon with the Wasatch Trail Run Series races. Fun little race--I'm enjoying these more than I thought I would. Today's race was 3 laps of the shorter "5K" course with about 475 ft in elevation on each loop for a total of 7.66 miles and 1,424 total elevation gain.

RD "Mitt" mixed up the course again this week: 3 short loops with some elevation. From the start, pulled back on the up hill (about as fast as I can go anyway) pushing the downhill to around the 6:30 mm. Passed a few guys at about the 1 mile mark who went out too fast and then just held my spot, passing maybe 2 other guys on the last lap but no one passed me. Felt like I was running alone for until passing some of the slower "5K" group coming down on my second lap. Held steady pace most of the race--legs a bit tired from Monday's PR in Grove Creek where I really slammed the downhill section. Came close to catching two more guys at the finish but couldn't close the gap. Love these corner canyon single track trails.

Results not posted yet and really don't care that much. Just having some fun[post-date: 7th].

$15 fee includes a nice little raffle at the end where I picked up a nice Salomon t-shirt.

PS...wore my Brooks road shoe "Launch" on the smooth trails. Really liked the minimal, light feel of this shoe. May have to try some minimalist trail shoe--loving the feel of a lighter shoe.

Grove Creek - Battle Creek (2,400 ft elevation)

Parked at Battle Creek ran on the BST (?) to Grove Creek up to the Meadow and down Battle. Lackluster run but good to get out out--tired legs, tired body, tired boy. Highlight was the shave ice after the run.

6 fast(ish) miles on the treadmill. Was actually a nice break and good to get the legs turning over. Been really tired putting in some tough miles. 

PFEIFFERHORN (9.96 miles, 4,137 elevation gain)

Started my day at Wasatch Running with a new pair of Brooks minimalist(ish) shoe Pure Grit II. For the last week or so I've been running with my roadies, Brooks Launch on the trail and have loved the lighter feel. Tried a few pair before settling with Pure Grit. A bit about the shoe first. Love the feel and light weight BUT not a great shoe on the rock/snow. Not the shoe's fault, I'm assuming that's not what their made for. Great summer trail shoe but I'll have to go back to the Cascadia's for a more solid, grippy, snow, mud, rock shoe. I really didn't know what I was in for today but hiking in the snow was somewhat challenged by this shoe.

I asked the boys at Wasatch about the Pfeiffer and if they knew anyone who'd been up this season. I received a unanimous "don't do it-too much snow." So of course I did it anyway.

Been anxious to get up there--love this hike/run. Started at Red Pine trailhead. smooth sailing for first couple of miles, surprisingly hitting first snow at only the 7,700 ft level. At 8,000+ (2.5 mi) after bridge to Maybird the snow got deeper and after 1/2 mile it was all snow.

Heading up to Red Pine Lake

 Red Pine Lake, still partially frozen.

Still not sure what to expect heading up to the ridge and whether I'd be able to get up on Pfeifferhorn. In some respects it was easier going up the snow rather than the usual rock hopping. Lots of run-off and water everywhere.

Heading up the ridge. 

Once to the ridge and on to the other side, the snow wasn't as deep. The knife ridge leading to the Pfeiffer wasn't too bad at all and mostly exposed rock.

Traveling up to the Pfeiffer was able to stay off snow and on dirt all the way to the top. Perfect day--warm, peaceful and nobody around. 2:15 to the top. Stayed for half an hour and headed back down (1:35 down).

Tempo run

1.5 warm up, 3 mi at 6:40, 1 mi at 6:20, 1.5 gearing down.

Took the day off. Feeling a little pull behind my left knee, working up the back of my thigh. Last two runs at a much faster pace may have tweaked something. Get back to it tomorrow.

GOBBLER'S KNOB (9.15 miles / 4,585 ft. elevation gain)

With the intention of heading up to do a Desolation-Dog Lake loop, I forgot that the gate doesn't open until July 1. Instead I lucked out by finding the Terraces Elbow Fork trailhead and did Gobbler's Knob (first time on this section of trail).

Nice 1 mile run along the creek until the trail begins to climb. At the split in trail I took to right fork heading up to Baker's Pass. Passed a few hikers coming down as the wind kicked up and storm clouds were rolling in. Once to the pass, I wasn't sure if Gobbler's Knob was to the left (west) or up to the right (east). (I know now that the summit on the right is Mount Raymond--5 feet less elevation than Gobbler's Knob--which from the saddle, looks like it's lower in elevation than Mount Raymond.)

After 3 false summits, finally got to the real summit of Gobbler's Knob. Super windy and dark clouds rolling in.

Crazy looking twisted stumps on the way to the summit.

 Summit looking into SL Valley with sun rays shooting through the clouds

 Oh crap!

Instead of going down the way I came up, I cut straight down the ridge and snowfields to the main trail taking about 1 mile off. Took a spectacular wipe-out sliding down on one of the snowfields--got the whole thing on video.

Wiped the snow and mud off and continued down trail. Storm clouds blew over and turned out to be a perfect evening. One of those evenings where something about the sunlight creates an almost neon green hue to everything. Stopped to check out a small buck in the aspen's and snapped some shots.

Made good time getting back to the trailhead on perfect trail conditions. Great little trek.

 I have this little problem with collecting things on my runs. I kind of over-did it on this one...heart rocks, cool shapes, the one on the left looks like a fish--even has a mouth.

Bowman trail to Bakers pass, no summit today--2nd day on trail. 3,500 vert.

TIMPANOGOS (Timpooneke Trailhead) PR*!

3:24 Total (2:10 up / 1:14 down), 4,377 ft elevation gain. 

First summit of Timp this year (19th lifetime). Very surprised with a PR today--with an asterisks. * I cut nearly a mile off (usually around 14.1-2) cutting up through snowfields where the trail was covered and cut the trail in a few places glissading down. Didn't think I was saving any time on the way up but ended up only 3 min off my best time ascent. I may have saved a little time on the way down but wasn't really pushing it, in fact, I moved along but stopped to talk to hikers along the way. With about 2 miles to go I noticed I was making pretty good time and hit the jets taking 11 min off my best total time, and beating my best descent by 2 min. Enough about that.

Not much snow for mid-June but still quite a bit on the trail in the usual spots. No dangerous snow-bridges or really sketchy areas but certainly sections with snow. Perfect day to be up in the mountains. Cold up top as usual. Quite a few day hikers on the trail, only a handful going to the summit. 

 I"m always shocked with the bugs I see at altitude. Snow everywhere you look and then there's a grasshopper or box elder bug or spider and today 1,000's of lady bugs just of the summit (11,700 ft).

A few flowers pushing through the snow in the big meadow.

Worked late. Went to the gym very unmotivated. Jumped on treadmill for 30 seconds and just couldn't do it--it's rare I 'quit' a workout but just couldn't do it. 1 hour weights instead. Agh.

BATTLE CREEK -> GROVE CREEK LOOP

Parked at Grove Creek. Frontage road/trail to Battle. Up Battle and down Grove Creek. Able to maintain a run up battle creek today (much steeper than Grove Creek)--although I probably could have walked sections at an even or faster pace. Grove Creek is so much more runable that I prefer to hike the rockier-steeper Battle Creek and cruise down Grove Creek. Been a couple of weeks since I've been up there. Crazy how fast the grasses/plants grow. A month ago they were just coming up, now they're 4-5 ft tall. Stinging Nettle in full-bloom, sections lining the trail 4 ft tall on both side and unavoidable--not a big deal but keeps me alert!

WASATCH TRAIL RUN SERIES  (Race: 5.81, 2.5 mile warm-up.)

3rd Race (for me--4th of the series) up in Corner Canyon. I measured a bit short (5.81) from the posted 6.1 course, 1,001 ft elevation gain. Not as many runners today putting me higher than I've previously finished. Course 2-Laps of the shorter 5K course. Some good elevation followed by some fast downhill running. 

At the start, let the fast guys go as well as those just going out too fast. Trail heads up after .25 miles and a gradual climb for the next two miles. Nice fast downhill for just over a mile then right back up and doing it again.

Passed a few runners at about the .5 then 1 mile mark then settled in and held my spot for the remainder of the race. As in week's past, there's few couple of guys way out front, a few to several minute gap, then me. Got in the middle of a high school mountain bike club cruising down the single track on the last lap. I was weaving in and out of them, they'd pass me, I'd pass one or two of them back. It was pretty amusing. Certainly any other day I'd just let them by but hey this was a race. I held my spot and battled for position.

 Pushed a hard downhill on the final lap and came in 4th--I think.

Splits/Avg Pace:

Mile 1: 8.47

Mile 2:  8.38

Mile 3: 6.19

Mile 4: 9.09

Mile 5: 7.10

Mile 6: 6.27 

Found a great heart rock mile 4.3 

LAKE BLANCHE--SUNDIAL PEAK (almost) 8.9 miles / 4,285 ft elevation gain

Going to get into Big Cottonwood for the next little bit. I finally wrapped my head around this whole Mill B, Mill D business, realizing that the "Mill's" aren't in Millcreek but Big Cottonwood. I didn't jump on to one of the "Mill" trails today but decided to do the iconic Lake Blanche trail. Somewhat of a late start going directly from work. Headed up canyon, a bit steep and rocky for running. Met a nice couple from Georgia heading down asking how far the lake was. I mentioned that if they were looking for the lake they were going the wrong way...realizing they had just turned around for fear that it would get dark before they could make it. I convinced them to turn back around, as they were already half way, and that they'd make it there and back before dark. (Saw them later at the lake and they were blown-away and thankful for the gentle persuasion.)

Decided to push-on to Sundial Peak scrambling up the scree slope heading south and west. Found a reasonable way up (not sure if it's the right way up--need to research) which required some rock climbing/scrambling. I promise myself as well as others that when I'm running alone that I won't do anything stupid (too stupid). The climb up to the peak was getting a bit dicey, it was after 8 pm and I thought better and with only perhaps 300 ft to go I turned around and headed down--another day with a bit more time I'll get it done.

 As close as I would get today

Beautiful lake, large moon coming over the ridge. BEWARE...the mosquitos are out!! Quick run down, getting dark. Saw a small bull moose half way down. Great run/hike.

8 on the JRPT. Nice change of pace. Bit of a head-wind, legs a bit heavy.

TIMPANOGOS (Timpooneke Trailhead)

Late start leaving the trailhead at 6:30. A good amount of snow has melted since last week. I wouldn't be surprised to have no snow under-foot by next week. Got a bit cool as the sun starting setting behind the mountain. Saw a few people coming down and nobody after the big meadow. Thought I might see some making the hike with the nearly full-moon but had the whole mountain to myself.

Up: 2:08 not a bad pace but sub 2 is very doable for me at some future point when I decide to push it. Beautiful (nearly?) full-moon coming up over the peak. Pictures just can't do it justice.

Got dark pretty quick. Threw on my headlamp and headed down. Saw a couple of small buck in the meadow before dropping down.

I was reminded that I don't like coming down Timp in the dark (or at least trying to run in the dark). The trail is a dusty grey color with little variation. The light seems to reflect off-of it making depth perception difficult. Tripped up several times coming down. Often easier to turn the light off and try to navigate down (at the lower elevation the moon wasn't quite up), Had to pull way back making it down in a slow 1:49. Just under 4 hours round-trip.

Grand Canyon Caverns. 8  mile run after 10 hour drive. Tomorrow morning hike into Havasupai.

11.35 hike into Supai Village and Havasu falls with backpack (counting hiking miles this week).

Hike to Mooney falls and a little bit down river.

Hike from campground to Beaver Falls and back. Incredible!

En Route to Beaver Falls

Hike out from campground to upper parking lot.

8 miles on treadmill. Actually felt good to do some running after a week of hiking--even if on the treadmill.

Afternoon run up Grove Creek. 51 minutes up, 25 minutes down. Not super fast but extremely hot.

Late night run after working late.

TM

Silver Lake

 Quick trip up

 and back. 1,300 elevation.

BRIGHTON MARATHON (25 miles +/- 7,500 vert +/-)

Fun day out on the trail. Low-key, bandit run by local runners. Didn't race today but enjoyed time with Quintin Barney, his daughter Kara for a spell and ran with Matt P. for the remainder of the day.

Race start and finish at Brighton-> Twin Lakes-> Down Days Fork -> Up Mill D to Deso, Scotts Pass -> Guardsman -> Clayton Peak (that was fun) - > and back to Brighton Lodge where it all began.

Ahhhhh!

Some good hills (7,500 vert) and incredible trail. Visited places I've never seen.

Views of Mount Majestic (Clayton Peak)

Late run Murdock Canal.

TM

1 mile warm-up followed by  6 x 800 repeats.

3:20, 3:00, 3:00, 3:00, 3:00, 2:45

Felt strong and fast tonight. Shoes bugging me--hot spot.

WASATCH TRAIL SERIES @ SOLITUDE 

 2 mile warm up, 6.37 race, 1 mile cool down, 

The series moved up to Solitude this week, 2 laps of the "5K" course. Little bit of rain right before the start. First lap a bit out of sorts and heavy breathing. Fair amount of climbing before dropping the last mile. Settled in and found my happy place running the second lap much better and slightly faster. Held my spot passing a few on the first lap. Ran mostly solo on the second. Ended up 5th or 6th.

Bakers Pass. 3,000 ft elevation gain.

Wild flowers insane!! Post pictures tomorrow. Downhill gear a bit slow from race effort yesterday. Felt like skiing gates on the way down plowing through branches and plant-life.

DESO-DOG LOOP MILLCREEK (3,031 elevation gain)

One of my all-time favorite runs. Dogs were out en force.

c 

Black Pine Cones 

TIMPANOGOS (TIMPOONEKE) 2:07 up/1:25 down.

Jumped on it after work this evening. Moderate pace, keep effort low and in-control. Lots of goats, listened to coyotes singing on the run down. Walked a spell coming down after twisting my ankle for the...well a bunch anyway. Beautiful evening, just beat the lightning show.

I've run this thing over 20x and still can't get over the views. I'm sure my time would improve if I left my phone (camera) in the truck. Sorry for the overkill. 

Headed toward AF canyon agin this evening and parked at the mouth of the canyon to watch the clouds rolling in. Checked radar and it didn't look good. Had to abort my plans and instead headed for the gym. By the time I got there it was raining. 2 hours later it was still raining. Made the rigbt choice although not at thrilled about the treadmill, nearly walked out after standing there for 10 min. 

Stopped my whining and got going. 

Repeats: 1.5 mile warm-up, 8 x 400 at 6 mm (last 2 ran .3 miles at 5:30), 1 mike cool down. No longer surprised after some speed that my legs feel better after feeling heavy and tired all day.

WASATCH TRAIL SERIES

Back to Corner Canyon this week. 2 laps on now familiar trail. 2 mile warm-up, 5.5 mile race. Some moderate climbs with some fast downhill avg pace 7:41. Super fast group today. Toby winner again. I finished around 7-8th place.

TIMPANOGOS (TIMPOONEKE TRAILHEAD)

1:58 summit-PR!/1:21 down (took it kind easy going down until 2 miles to go-dark and in no hurry) 3:20 round trip. 

Ran with Matt Van Horn who hit the summit in 1:34!! Phil Lowry sighting as he was heading back down.

TIMPANOGOS (TIMPOONEKE)

New PR 3:17! Second day in-a-row. 2:08 up (10 mi. slower than yesterday)/1:08 down (13 min faster than yesterday). With the exception of a couple stops, and navigating through the hikers, I don't think you can (should) go down much faster in the dark than Craig and I did. Sub 3 looking like a possibility...for me. Craig easily did sub 3 tonight.

Headed up this evening again with a big head start on Craig Lloyd, Matt Van Horn, Nick Surlos. Met them at the top and had a great run down with Craig and I leading the charge. Lots of hikers/groups heading up the mountain (50+) as we came down around midnight.

TIMPANOGOS (TIMPOONEKE)

3rd summit in three days, 4th this week. After two consecutive days of posting PR's, today I fell apart. Felt fine just before the meadow and then started unraveling. Glad to have Matt P there to pull me along. Slow to the summit and slow back down--tripping, stumbing, felt like mile 80. Guess I had it coming.

19,500 vert for the week. 

Intervals at the gym.

1.5 miles warm-up.

6 x .25 mi repeats with .15 in between at  6mm. 2 x .50 mi at 5:45 mm.

Took a rest day with a big day coming up tomorrow.

PIE-N-BEER FUN RUN  (4:53:21 / 4,462 elevation gain)

Year #2 for me on this great run--and on this newer course. Fun way to start the 24th. Took 33 min off last years time. Still not really racing...until mile 16ish. After meeting up with a group at the top (just off look-out peak, which I missed), I followed a couple of guys,  JD, Scott Z. on a fast descent and then kept a pretty good pace going for the remainder of the run including a fast downhill from Big Mountain to Mormon Pioneer trailhead (avg 6:55 mm for the last 4 miles). 

 From Left to Right: Matt Pulsipher, Kendall, JD, Mike Place, Brian, ?, Scott, Zac

Photo Credit Leslie Howlett

WASATCH TRAIL RUN SERIES (SOLITUDE)

Not my best outting.  2 min slower than last week on same course. Still fun to be up BCC and Solitude this evening. Good, fast group of guys tonight.

Spectator at Speedgoat. Chased runners from start to Hidden Peak, Baldy, back to Hidden Peak, down the ridge and to the finish.

Great day watch some of the most talented runners in the world.

Rock stars of the Ultra World...Speedgoat 50K July 27, 2013 Snowbird, Utah

Left to right: Tim Olsen (7th), Luke Nelson (6th), Anton (Tony) Krupicka (2nd), Sage Canaday (1st), Max King (4th)

AM: TIMPANOGOS (TIMPOONEKE) 

TOTAL TIME: 2:59:26 (PR by 17 min and change)

Up: 1:57:42 (PR 30 sec); Down: 1:01:42 (PR by almost 7 min)

I got a PR today and sub 3 hr--big deal for me! A lot of guys out there can do it a lot faster...I think I can do it a bit faster but I've had my eye on sub 3 for some time and got it today and a PR by 18 minutes. 

Wildflowers are peaking.

PM: Got talked into running down Traverse Mountain. 5 fast miles.

TM Intervals

1.5 mi warm-up. 7 x 400 @ 5:56 mm with .2 mi jog in between sets. Last interval 800 @ 5:40 mm. .75 mile CD.

Wasatch Trail Run Series ( Corner Canyon)

7.75 mi race with about 1,000 vert. Not my day. Stuck in traffic, nearly missed the start, just couldn't shake the bad vibes.

.35 cool down. 

DEER CREEK TRAIL (Out & Back)

One of the best kept secrets on the Wasatch. Perfect evening.

Trying to post with phone but not working out.

DEER CREEK PART DEUX

Mixed it up a bit from yesterday. Up little deer creek trail skirting the private land and fence up to cascade springs. Cascade springs up steep road to summit and down dirt road a dew miles then hopped off heading down the valley hooking back up to the deer creek trail. 3 miles back to the parking lot with a quick stop to jump into the lake to cool off.

Feeling really lousy. Low energy and slow.

1.5 warm-up. 7 x 400 at <6mm with .2 mike walk in between. Finished with 1 mile at 5:40. .75 cool down. Half hour weights. 

Downhill miles.

4 easy miles. Tapering for El Vaquero Loco.

Not a typo.

EL VAQUERO LOCO

Beautiful 50k course just outside Afton, Wyoming. Race went about as well for me as it could have gone. 9,000 vert of climbing and I went after it. A conservative 3:08 at the turn-around and 3:33 coming back with the 8 mile downhill section all uphill (5th fastest time after turn-around).13th overall with a pretty fast field out front including Luke Nelson who won for the 6th year in-a-row.

6.5 on the treadmill, shaking things out. Legs felt a lot better after run than before.

Another treadmill run followed by some weights.

WASATCH TRAIL RUN SERIES (CORNER CANYON)

2.25 mi warm-up / 8.3 mi race (including .4 extra miles going off course--all uphill of course). Ended up tied for 6th (?) place.

Why I thought this was a good idea after El Vaquero Loco on Saturday is still a mystery. Felt great for the first 2.5 uphill miles, then final mile or so still climbing wiped me out. Tired legs kicked in and I started to unravel. Downhill wasn't much of a relief struggling to keep a good pace going. Guy in front of me wasn't going to be caught and I had a good gap on the guy behind me so I decided to figbt just to hold my position. Coming down Clarks at a pretty good clip took a wrong turn and headed quarter mile back up the trail. I saw the error of my ways about the same time one of the lead guys was on his way down having also taken the wrong turn.

I latched on to him and we ran a fast 2 miles downhill to the finish passing one runner who had passed me on the extra distance--no harm done just a lousy time. 

Post race fell into a crazy dilusional slump. Dizzy, slurring my words, seeing spots...what the heck!? Feeling a little better since but wow.

On a positive note the view from high up corner canyon of the sunsetting, smoke filled sky was exceptional. 

Six nice and easy on the treadmill. Going to work my way back up to it again with the set-back on Wednesday. (Certainly some fatigue but nutrition most likely played a larger role in the melt-down.) 

DEER CREEK TRAIL

I really like this run. Headed up early Saturday afternoon for an easy 15 up on the west side of Deer Creek (starting at the dam). I knew there was a chance of thundershowers Saturday afternoon and there were a  few dark clouds hanging around but nothing too threatening.  

A few miles into the run I noticed more dark clouds starting to form and some lightning over Heber Valley. It was still pretty far away and isolated. I reached the turn-around at Soldier Hollow and a light rain had just started and the thunder picked up. I ducked under some of those massive trees there at the trail head to see if it would pass. I waited a couple of minutes and headed out again as it didn't look like anything too serious.

1 mile from the turn-around a couple of flashes of lightning and the crack of thunder got me a little nervous. The trail on the west side of the lake is cut right into the side of the mountain leaving the trail fairly exposed with as it travels across fields and open land with nothing more than sage brush and some occasional scrub oak--I felt exposed. The storm was closing in and the lightning and thunder were now a continuous serious of flashes and rumblings.

I found a spot under some scrub just as it started to hail and hunkered down. I sat nibbling on the hail and trying to stay warm as the hail turned into rain. Lightning was everywhere. It was part comical and part holy $@%#. Every time a close one hit I'd laugh a little thinking "I'm a goner." I stayed right there for close to 45 min +/- and the rain wasn't letting up. I was shivering so badly that I was weighing the options of freezing death vs struck by lightning.

Thinking it may be time to get moving inspite of the downpour, one big strike just to the north of me sent me back for a few more minutes. I had had enough of sitting there and jumped up from my little hideout immediately slipping and falling in the mud on the embankment. 

The rain continued but the lightning seemed to stay to the east and horizontally above vs striking down. I'd grit my teeth and do that ducking thing every time I'd see a flash of light. It took a few minutes to get rolling again but after half a mile or so I found my stride and started moving along. By the time I reached the truck the rain had slowed. I was wet but warming up and felt grateful to have come through that okay. It was beautiful, terrifying and quite an adventure. 

Super unmotivated. Went to the gym late. Got on the treadmill 3 diff times. Just couldn't do it.

GROVE CREEK

PR to the spring 45:14 (only 3 miles, 2100 vert). Thought I might get a RT PR but lost my daylight and had to pull back. 3 min slower than RT PR (5 min slower down). Fun to move fast uphill.

Treadmill Intervals

1.5 WU, 6 x 400 at 5.50mm, 1 x 800 at 5:50mm, 1 x 800 5:30 mm. .75 mile CD. Probably need to work up to 800's+ on my splits. Dripping sweat. Good workout.

5 mile HIKE into Uinta's. I'm counting it.

CLOVER SUMMIT elevation 12,425 ft.

Went from camp just up the scree slope to the top of Clover. Running Saturday.

UINTAS