Training Week Feb. 6th-12th

Monday 6th- Did some core strength training. Miles 0


Tuesday 7th- Just me and Bj out on the trails and stretched it just a bit. Miles 9

Wednesday 8th- Hot the kettle bells for strength workout. Miles 0
Thursday 9th- Got out for a solid 12 miles on the BST. Great conditions and felt pretty strong throughout. Miles 12.

Friday 10th- Off- Family night. Miles 0


Saturday 11th- Argh- Got talked into running around Willard Bay today. Well, it didn’t take much talking but chances are I will not be doing this one again. For 18.25 miles there was a whopping 27’ of vertical! So basically ran around on a gravel dike. Saw 4 bald eagles, ducks, swans and one curious skunk. Miles 18.25


Sunday 12th- It was my 8 year wedding Anniversary so today was about no running. Miles 0

Still got around the 40 mile mark. The goal heading forward is to increase the mileage just a bit for a few weeks. Next week is Moab Red Hot 55k. I am better prepared this year but still not sure how I am going to race it. May try and go hard till I burn out or just might take it easy. Most likely I will run how I want to run most races and go to how I feel. Either way, I am looking forward to hitting the red rock in Moab but really hoping the weather is better this year.

Weekly Miles- 39.25

Training week Jan. 30th- Feb 5th

Whew- 2 weeks off make things rough. Started 2012 feeling good and being consistent while slowly building an early base then BOOM! - Sickness sets in. I had to take 2 weeks off and that made me a bit grumpy but good news is that I am back running and had a solid week.


Monday 30th- Did some core strength training. Miles 0

Tuesday 31st- First run in 2 weeks and boy I could tell. Legs felt blah and all the stuff in my head and chest made it tough to breathe. Last day of January and wanted at least 150 but only ended with 100- which is good for me. Miles 7.5

Wednesday 1st- Hot the kettle bells for strength workout. Miles 0

Thursday 2nd- My daughter Sami turned 15 today- Yikes! Still managed a run. Felt really good for the most part. Miles 11.

Friday 3rd- Off- Family night. Miles 0

Saturday 4th- Today I made it out to Antelope Island for the Buffalo Training run. Plan was to do 15-18 for me so I didn’t do too much too fast after being off for 2 weeks. Legs felt good and the weather was incredible. Ran out to the ranch (almost got there) didn’t want to do too many and headed back. Fell in behind Bj and he made me pay for running with him. Pushed it back to the car and managed to see 4 coyotes and some trophy deer. Great, great run with many fantastic people. Wasatch 100 draw was today and I got in! 3 for 3-!!!! Miles 21.5

Sunday 5th- Superbowl Sunday so I took off and cooked chicken wings ALL DAY! Miles 0

Got in more miles this week that I wanted to but the body felt pretty good. Legs were a bit sore after Saturday but shin and back felt great. Got into Wasatch and Moab is only 2 weeks away. Finished January with 100 miles. 50 short of my goal but after 2 weeks off, I will take it. Goal for February is 170.

Weekly Miles- 40

January 9-15th/ Training

Another pretty decent week of training.


Monday 9th – Strength training- core and legs. Miles 0

Tuesday 10th- Got in the usual 8 mile run on the BST north of Rainbow. Solid run, no tight back, no shin issues. Ran hard and felt strong. Miles- 8

Wednesday 11th- Kettle Bell and abs work. Miles 0

Thursday 12th- Met at Rainbow Gardens with the plan to go north. This was my best run on the section that I can remember. Felt strong throughout and tried to push the pace most of the time. Shins and back felt great. Miles 8

Friday 13th- Rest day. Actually went to a Murder Mystery.

Saturday 14th- Met 12 others at 22nd St TH and planned on doing 20 miles. Headed south over towards Bues then came back to 22nd to refuel. Picked up 3 more people and headed North as the sun came out. Today I incorporated my hydration and nutrition I will use for racing to make sure I am getting it dialed in. It worked well for Wasatch so for long runs I will do it to be ready for races. Once we arrived back to the parking lot after the 20 miles we had a little party. Great run felt pretty solid. Glad I get the opportunity to run with such amazing people! Miles 20.

Sunday 14th- A little recovery run today. Got in 6 and felt okay. Legs were a little tired from yesterdays 20 but for mid January I felt great. Miles 6.

Weekly Miles- 42

Pretty good week overall. Tried to push the pace a bit and hammer the hills when I could. For mid-January I feel a lot further along than any other year. The goal now is to keep it up. I will probably keep my mileage around the 40-45 mile mark for a few more weeks and then get in a bigger week or 2 before Moab. I have the Kahtoola Snowshoe 25k on January 28th but haven’t been on snow shoes yet.

Saturday I also registered for the San Juan Solstice 50 in June. I will get the pleasure of toeing the line with some friends from Colorado and my training pals- Breein, Shawn, Bj and Jon.

1st Week of January- 1st through the 8th

Start of the January 1st run- Aric and Jon lovin Forrest!

Sunday January 1st-  Had a great run- "12 for 12". Had 12 great people meet to run 12 miles to welcome in the New Year. Started at 22nd St TH and ran south to Bues and back. Miles- 12
Monday January 2nd- Met at Rainbow Gardens and we headed North along the BST- shin splints were acting pretty upset but ran hard. Miles- 8
Tuesday January 3rd- Took day off to rest shins.  Miles 0
Wednesday January 4th- Shins still pretty beat, went in to Sean Wayne for some A.R.T. and ASTYM treatment. Miles- 0
Thursday January 5th- Met at Rainbow Gardens and headed North. Great turn out. Back was stiff for the first 3 miles. Rolled my ankle REALLY good on the way back back to car. Hobbled in from there. Miles- 8
Friday January 6th- Day off to care for ankle and shins...not fun. Miles - 0
Saturday January 7th- SNOW! Met at 22nd St TH with a plan to do 18 miles. Started South then came back and headed North. At the turnaround- Breein, Shawn. and myself saw a black bear perched up high on the mountain. Probably the same one that has been spotted for the last year. Pretty cool. Miles -19
Sunday January 8th- Legs were a little tired so I stayed in and did ab and leg workout.
Weekly Miles- 47
Overall it was a decent week. Struggling a bit with sore shins and tight back. Not how I wanted to start the year. Trying to be smart so the shin issue will go away but I really need to keep the mileage up. Big races on tap. Great runs on Sundays to book end the week. Low mileage during the week.

Snow Patrol- Jon, Shawn, Breein and Forrest (photo by ME)

Here comes 2012

Finally a post.


2011 is over and 2012 has begun. 2011 started out pretty disappointing, got better, then more disappointment, then BAM- Wasatch 100 then shut it down for family time.

From January to late March I struggled with a hip and abdominal injury that wouldn’t go away. In early April we got that fixed before I went down the Grand Canyon for a R2R2R crossing. It ate me for lunch but I did it (I will be heading back this year to try and find some of the dignity I left near the bottom).

After my GC adventure the year went stale. No real racing other than the Pocatello 50 (I did the 20 miler) in May and the RD duties the remainder of the summer. For my 40th b-day I was nursing a separated shoulder I suffered while glissading down from Ben Lomond Peak. I sat out July and hit the trails HARD in August to get ready for the Wasatch 100. That race made the entire year worth it! I hit my goal of a sub 30 hour finish in a painful fashion. Little did I know that race would be what set me up for 2012.

After Wasatch I paced 40 miles at the Bear and then hit California for 2 weeks with the family. Not only did I spend some quality time with my family but it helped me step back from reality (life, work, running, etc) and re- charge and re-focus. That trip was a game changer- except for the 10+ pounds I put back on with all the eating and no exercise.

When I got back in November I started my own resolutions a few months early. I put together more of a structured running plan (a first) and really worked on consistency. Through the holidays I stayed to task and was discipline enough to keep putting in the work. As the New Year approached I got excited of what could be in 2012.

As I began throwing my race schedule together I put some things first- family and my own trail series I direct here in Northern Utah. After the dust settled and I lost out on the Hardrock and Western States draw my schedule started coming together (to the right you will see my current schedule for 2012). I really have my fingers crossed for Wasatch and I am still trying to figure out June (Big Horn 100, Black Hills 100 or San Juan Solstice 50) and August (Waldo 100k?).

 This year there will be weekly posts of training and since I am not a huge mileage runner I hope to do no less than 40 per week and vary between 40-70. The miles will be quality miles and I will focus on the things I hate- hills, climbing and speed. With all this comes the need to drop that damn weight but if I do it right I will hopefully be where I want to be come late April. Being a middle of the pack runner, there are times I wonder what I could do if I really pushed the training. Juggling it with family and work are tough for everyone so the need to improve comes with consistency and focus. I don't want to lose the reason I do this so I am going to keep it all in perspective. I run for fun, for friendships, for health and for me. I have started a running club for 2012 and with the help of all these great people I know 2012 will be special in so many ways. I hope to use this blog not only for my friends to make fun of me but a way to hold myself to task and add some accountability so I can't hide or make excuses (yuck!).

So here is to 2012! I hope to see many new faces on the trails and be more committed than ever to those things are most important to me

Wasatch 100 2011- Pre-race

Tick-tock, tick-tock…Wasatch 100 is here! This is the 2nd time I will be toeing the line for this monster. In 2008 I got lucky enough to draw out for Wasatch and it became my first ever 100 mile race. Many people couldn’t believe I chose Wasatch to be my first 100. Looking back now I wouldn’t have it any other way. You see, I only put in for the lottery- Wasatch actually picked me! People were saying- “why don’t you do an easier one for experience.” I think- why don’t I experience a hard one for my first?


Well 2008 didn’t go exactly according to any plan I could muster up but I did finish, I did learn a lot. I finished in a time of 34:51. Not fast, not pretty but a finish but I got to spend a lot of time with this guy- too much time in his opinion I am sure. Sure I was flirting with a 36 hour cut-off but there times I was flirting with a DNF too. The experience made me stronger and I believe a better person. Here is my post race report from 2008- WASATCH 2008

Now onto 2011! I was lucky enough to be selected again by this beast of a course in February and it has given me plenty of time to train. Training was going well until July 3rd when someone pushed me down the snowy peak of Ben Lomond and I did a Tomahawk Chop and separated my shoulder. Who pushed me you asked…..well me! I sat out nearly all of July and actually got back to running earlier than the doctor advised me. August has been the best training month of my short running life and I have enjoyed it to the max. I changed my diet and dropped 20 pounds and feel pretty strong. I am heading into Wasatch with expectations because that it who I am and who I have always been. I have never been speedy and most likely never will be but when I run these races, I try not to be competitive but rather accept where I am at and what I am doing. Some say it is you vs. the mountain or the other runners or the clock. I have fallen into the thinking that it is me AND the mountain. I get the opportunity like so many others to smell and see things that most people do not. I get to experience nature, I get to experience pain and I get to experience exhilaration! I never enjoyed running…never. Now through running I am a better person. Sometimes I am like most, I hate to get up early and run, I don’t enjoy the Utah summer heat while slogging out a 20 mile run through the mountains but at the end of the day I can say I have NEVER regretted a run. Even July 3rd on top of Ben Lomond, I didn’t regret it. Running has given me the chance to meet some of the most amazing people and visit some truly remarkable places.

So just a few days out from Wasatch, what am I thinking? Well I am thinking way to MUCH! I just keep trying to remind myself to enjoy the journey. I know there will be highs and lows, pain, suffering, steep climbs, rapid descents and darkness but I also know there will be trees, wonderful people, beautiful single track, animals, family, friends and of course THE FINISH LINE! We always ask ourselves if we are truly ready. The answer is very simple…no. Maybe for the exception of this time…. Am I ready, Yes- I am ready for a 100 mile journey no more- no less. I will be bib #124 for those at home who want to follow along here.

No matter what happens on Friday and Saturday I am confident I will be a better person after it is over. I have the support of my beautiful family, wonderful friends, running mates, world class pacers and I get to feel closer to my dad.

Good Luck to everyone running Wasatch this weekend. I hope we can share a smile before and after the race. Remember to have fun and enjoy the journey!

Wait- what is my expectation or goal? Well, we can share that next time……

It's almost time

Yes, it has been over a month since my last post but I have been too busy training. Stay tuned for a pre-Wasatch post....

Shoulder Follow up

Well, got back from the Orthopedic and no surgery is needed...whew! I suffered a mild shoulder separation and a Grade II injury to the AC joint as well as trauma to the meniscus. I go back in 4 weeks to make sure the meniscus starts to heal properly. In the meantime I am out for 2 more weeks with no running so I need to get my road bike on the trainer in the basement. I was told I should feel pain for at least 6 weeks though....great. The ETA to resume running in the 24th of July which gives me 6 weeks until the Wasatch 100. Not sure how that will go but I guess we will find out.

It's April

April is already here and that means that the race schedule is getting in full swing. I had to drop out and not run the Buffalo Run due to hip and groin injuries. Dealing with them for over 4 months has been pretty discouraging but finding the right PT and going to A.R.T. Massage have proven successful.
To celebrate, this weekend I will be traveling down the do the Grand Canyon R2R2R. This has been on the bucket list ever since I heard about it. I will be going down with 10 other great people I share the trail with from time to time. That is the reason for the picture change on my blog. Krissy Moehl sent it to me this morning to get me ready to go. I am not looking to get it done quick but rather take a little time and as many pictures as I can. After the Grand Canyon I get a few weeks to get ready for Granduer Peak then Timp Trail Marathon then Pocatello (20 miler) the the mighty Squaw Peak. I hope to get to SP50 in better shape than I have ever been. Obviously I have some nice runs the 3 weekends leading up to it so they will not be focused on too much. More less great training with great people on some kick ass trails.
It's April and time to turn the next corner.....
Hope everyone is gearing up for another solid year on the trails.

What am I doing?

So maybe I am not cut out for this long running gig. When I start to get some solid training in and get more confident about my running, bad things happen. For the last 3+ months I have been struggling with a groin and ab injury. Last Saturday I went out for a 18 mile run and the last 3 were very painful. I got into a new Dr and was told I have a "rectus abdominis strain" My first comment was - "no Doc, it hurts in the front not the rear." He said that the strain in my lower ab was causing my groin problem as well. Apparently it is a pretty common injury but if not treated properly, it can become a major issue. He sent me PT so I asked around a found a PT that deals with athletes. The last few I went to are more used to helping older non active people recover from surgery and I am thinking I have a different mindset than that.
 So the Buffalo Run is out for this weekend which is a major blow. I have run it 5 out of 5 years and now my streak will end. The decision came mainly due to the pain and further injury but also because if I can get it fixed I can still focus on June through September.
I guess this is yet another hurdle and hopefully it will not set me back more than a few weeks.
I will be out on the island Saturday so if you see me, say hello.
I will update my progress and hope to not miss much time or any on the trails.

Hey a new post

So many happenings and no time so the blog takes the hit. After Moab things just got busier and busier. I took off a few days after the race to Colorado for the Pearl Izumi Ultra Team Summit. The weekend was a blast, spending time with some great people. PI is really gung ho on the trail scene right now and being able to sit with their product managers to see some new gear and hear their visions was exciting! The team is loaded with talent and quality individuals. Me, well I just soaked it all in!
I have been running as well believe it or not- swimming too. Problem is the groin and ab injury that slowed me down in December is back. Not sure what to think about it. I can get out on runs from 8-10 miles and feel pretty decent but anything longer right now is a little painful. So heading into the Buffalo Run it looks like I will drop from the 50 mile to the 50k.  This really bums me out since I was looking forward to running 50. I have done the 25k all 5 years and have resisted running the 50k because I just do not like looped courses. I guess I will have to wait and see though.
Until then I will continue to get some quality running in as well as hitting the pool a bit.
Looking forward to some sunny weather and I am tossing around running the Grand Mesa 100 miler in July.

Come on man!

Well after a great week (Wasatch 100 lottery) and solid 18 mile run I fell victim to the nasty bug going around. I woke up last Sunday after feeling great about my 18 miler and started feeling sick. Little did I know it would last an entire week! It is now 8 days later and I still feel a bit of it hanging on but definitely feel like I am out of the woods. So with just over 5 days until the Moab Red Hot 55k I feel less than ready. I don't know how losing an entire week will play out but I can tell it hit my confidence. I will most certainly get out on the trails over the next few days to try and get some legs back but I am not sure how much it will help. I guess I just will need to slug it out on the red rocks. The weather looks to be wet and cold too. Perfect!
On a side note and a positive one at that- Saturday the 12th was my 7 year wedding anniversary!!! I did manage to drag my sorry ass out of bed in order to take my wife out and even got some skiing in with her the next day. Happy Anniversary Melony! Thank you for your patience!!!!!

2011 is shaping up nicely.

Looking beat at Lamb's Canyon (only halfway)

Well, the lottery Gods were on my side...or were they? Saturday morning after a solid 18 mile run with Les, I got a text saying- "you're in". WOW, 2 for 2 in the Wasatch lottery. I got selected in 2008 and that was my first 100 miler and a true eye opener. This year I will be returning with some lofty goals for me.
In 2008, despite have the best pacer you could ask for I stumbled across the finish line in a time of 34:51. Not exactly pretty and not what I was hoping for but I did finish. I was under prepared and maybe bit off a bit more than I could chew. You can read about that race HERE.

Here I am crossing the line in 2008.

So for 2011 the goal is to go sub 30. That means cutting off 5 hours!! Can I do it? Why not?
So with 2011 shaping up it is time for me to shape up. Big goals means big commitment. 2008 was a great learning experience and now it is time to apply what I learned to 2011.
Also a congrats to everyone else who will be lining up this year for the Wasatch 100!

January 2011

So I made it through the first month of the year with some decent running. Limited at the first of the year with a minor injury but feeling pretty solid now. The race plans are taking shape and in less than 1 week I get to learn my fate for the Wasatch 100. January 2011 was my most productive January ever far as running goes. I feel good and even though I am not where I would like to be for Moab in a couple weeks I keep trying to remind myself that it is not the focus for the year. Moab has always been a way for me and my family to get away and help shake our "cabin fever". It is a fun race and generally run without a lot of the white stuff. February is now officially under way and the goal is to get to March with a lot more miles and at least 5 less pounds. Baby steps I say!
So here's to February.
P.S. Tomorrow my beautiful daughter Samantha turns 14! Oh crap. The boys may be able to run faster away from me but they sure as hell would out run me.

Island Training Run

On top of Elephant Head

I was able to get out onto the Island today for a training run. The plan was the 25k course but due to some post holing we cut it short and just did 12 miles. We did run up the Elephant Head which was pretty cool. I got to see owls, coyotes, antelope an buffalo. There was a good 15 people out for the run- some familiar faces and some new ones. The best news of the day was that my abs only had minor discomfort. I was expecting worse but they held out pretty well which is good news seeing it is about a month until Moab. I really tried to push the last 4-5 miles and felt pretty good maintaining a solid pace.
This year I am really going to try and document my running with pictures and video. Here are just a few below.

A few of the runners on top of Elephant head

My ugly mug at Elephant Head

Nice Saturday stroll

Got out on a great little trail run on Saturday with Jim, Jon, Bj and Forest. Weather was great and the trail was fantastic. Ran the BST north of Rainbow for a round trip total of 11 miles. Bj and Jon set the pace and I just tried to keep up. Major problem going on is a sore groin. I think I tweaked it a few weeks back playing indoor soccer and it just hasn't come around. The first 4-5 miles it wasn't bad but after 7 miles it got tough. Sore and tight! Not sure what to do at this point. I feel good and want to keep my training going so I don't have to start over but not sure how long I need to heal. I definitely don't want this thing to linger. Any ideas would be greatly appreciated. Legs are feeling strong but the groin is slowing me down.
So I started a new idea for Mondays- Motivation Monday. This is actually more for me than anything. I am STILL struggling with my DNF at the Swancrest 100 way back in July. I really can't shake it and it feels like this added weight on my shoulders- and I really can't afford more added weight. I never thought it would be so challenging mentally to get over it. I am finding it hard not to think about on my runs. I want to use it for motivation but now it appears it is quite the opposite.
Update: my diet and core training is going well. I have lost 15 pounds and feel stronger in the core. This is a good mental boost. I do the cooking and being on a diet my family at times gets short changed on some good chow, the other night y daughter said to me "Dad- we are not on diets." I told her that soon as I lost my winter weight I would change it a bit for them (we are all eating healthy now). She said- " Dad it is barely winter and you are not gaining winter weight," my response- "Honey I am talking about losing my winter weight from 2007 still."

Island Run

Well I got out on the island today- Antelope Island. Once a month there is a training run for the Buffalo Run and today was 13 miles. We ran from the start/finish and did the White Rock loop then after that we went north. This was my first time going north on the island and I loved the trail!!! We were able to see buffalo, huge deer and coyotes. The weather was decent and there was a solid group of about 12 people.
All in all it was a nice 13 mile run with a little soreness. I have been playing some indoor soccer and aggravated the groin. This run was definitely testing it. Won't be playing this week to rest the groin but plan on getting in quite a few more miles for the week.
It felt great to get back out and put in some quality miles with quality people. I am feeling pretty good heading into 2011. Losing some damn weight (finally) and gettting stronger.

Back to bloggin'

Who would have thought it would be so tough to keep up on a blog? Not me. Not enough hours in the day or maybe not enough interesting stuff to write about. Starting to put my race schedule together (on the right side here) for 2011 and set some goals. Had a great summer of taking up Race Directing and volunteering at local events and some time in between for running.
Got out yesterday for a nice 11 mile run in the rain and snow. Still dirt beneath the feet but can see the snow taking over up high. I am going to try and get out on a few more dirt runs then hit the slopes and throw on the yaktrax for some running. Got a good thing going and just want to keep it up.
Next race on tap will be the Moab Red Hot 50k- great way to break out of town to some red rocks in February.
See you on the trails!

A little mojo can go along way...I hope!

Well, I didn't get to pace at the Wasatch 100 over the weekend but that's okay. I had the opportunity to hang out at Lamb's Aid Station for a few hours and then go to the finish. Saw lots of friends and made a few more. Most importantly though I got that feeling back. It wasn't anything I did- at least that day. As I was sitting their at the finish with my wife and 5 year old daughter Aspen, I had lots of emotions and memories flooding my mind. It was their 2 years ago I finished my first and only 100 miler. It really felt like yesterday. Those amazing athletes helped me get it back. From overall winner Nick Clark (Team PI-Smith- had to throw that in, Darcy won for the women's- Team PI-Smith too- SWEEP!) to the individuals who dnf'd. The courage it takes to compete in a 100 miler is really the key. As John Wayne put it- "Courage is being scared to death but saddling up anyway." The relationships formed on the trail, that's what it is about for so many. I know I have got to know some of the better people in my life through trail running. So as I sat watching and observing, talking to friends and runners alike- I got that itch to do run. Not just go out for a nice run but really RUN!
So Sunday morning I hit the trail with Jim Skaggs and we went for a 8 mile trail run nice and early. I felt great! Out of shape a bit but great none the less. So I hope I can ride this good feeling for awhile. Gonna take a little time to get back into it but that's okay by me.
Congrats to all those at the Wasatch 100 this weekend and thanks!

Wasatch 100 2010

Today kicks off the Wasatch 100 and I have to admit- I am a little jealous I am not running it. This was my first 100 miler 2 years ago. I got the finish- thanks to my friend Scott Jaime-  but it wasn't pretty. Wasatch will always hold a firm place in my running resume. It was my first 100 and it is in my backyard. I will do it again one day but I wanted to run a few other 100's first. I tried Swancrest this year and well- that didn't work out at all. Since that dreary day (and a half) I can honestly say I haven't had that "spunk" to really run. I have ran a couple races and went on some great training runs but I just don't feel back. I have definitely lost some fitness and even my wife is hounding me to run- I know crazy right?
Well today I get the privilege of pacing from Lamb's Canyon to Brighton (22ish miles). I paced a good portion of this last year for Christian Johnson and this year I get to pace Kelly Bradbury.
So, when I woke up this morning a weird thing happened for me- I was looking forward and excited to run. I actually have been feeling butterflies and I am not even racing. Maybe this is a sign of things turning around or maybe it is a sign of a bad dinner last night. I really hope things are turning cause I miss time on the trails with my friends and those special runs solo. I love running in the fall so today will tell me a lot. I never thought that a DNF would turn me like this. I thought I would be more driven and determined but I haven't had that emotion.
Well, here is to the Wasatch 100- CHEERS! Good Luck to all my friends running- here is to all of your success, whatever that might be.