Hurt so good.

Tempo Run/200s

Man what a day, weather was awesome, felt like it was the middle of fall! First WOW of the year. I had planned a 5 mile tempo with 6X400s after but with how well my tempo went I dropped the 400s and committed to 200s instead.

warm was 3.71 with 2X100 meter strides

Tempo was 5 miles 

splits were 5:01.75; 5:10.35; 5:08.51; 5:08.24; 5:05.59.

Tempo was A+++ in my book! I did this tempo about 6 weeks ago and averaged 5:13-5:15 pace which was my fastest to date. Now todays was 5:07 avg. I am on cloud nine now. I know great things can happen. The Great Riley Cook told me to quit shooting for the sun and reach for the Stars. I also saw a quote today that was really good. It stated, "What matters most is what you do when the pain sets in." Agree with both those statements and they will be in my mind everyworkout that I do.

10 min jog

then did 6X200s- splits- 33; 32; 31; 31; 32; 32; 

jogged .15 home

total mileage was- 11.87

Good to run with the guys this Morning almost had the full group out today. Missed Dave would have been fun running with him again. We had Bryant, Ken, Albert, Jon, Bret, and Riley. Great guys! Also cant forget Jason, Jace and Steve, we have a killer group up north here.

P.M

5.05 around North Ogden what another beautiful day besides the smog!

Half tights and long sleeve shirt.

avg pace 6:28 min/miles

A.M

Had to cut my run a little short today so my wife could get to her work meeting. Good solid run with Albert, Riley, Dave and Bret. Fun morning Dave and I had to use the bathroom about 2 miles in and the bathrooms that we used are glorious beyond measure, heated during the winter! Anyways Riley came in and we gased him! He almost lost his dinner from last night, made for a good laugh.

P.M

6 miles easy on the TM. 

avg pace 7:14 min/miles

Great run today with the fellas. Riley, Dave, Jason, Ken and Jon. Started at the 21st pond and looped into marriot-slaterville area. Run started out at a easy pace and progressively worked into a power run miles 3-8 were roughly 6:10-6:15 pace. I felt like I got into groove and just went with it and started slowly working the miles 9-14 were 5:54; 5:52; 5:43; 5:41; 5:33; 5:18. After that we regrouped and jogged easy back to the pond. Now I am enjoying the sweet heavenly beverage of the Monster Energy Drink. Zero sugar/Zero Calories pretty dang good my friends.

avg pace today was 6:17 min/miles

Easy run on the TM @ Weber State in between classes. Started at 7:30 pace ended at 6:30 pace.

2 mile warm up with strides

8 mile tempo run progressive

splits- 5:27; 5:27; 5:27; 5:24; 5:21; 5:19; 5:16; 5:08

by far this was my best feeling builder yet. The last 3 miles felt great and didn't feel labored at all! Good sign for next weeks race.

2.30 cool

Jon, Riley, Albert and I hit a new loop through west Weber and Gainesville? this morning for a solid almost 12 miler. Loved the new loop and new town that I didnt know excisted in Utah.

Easy run on the TM. Was going to do mile repeats but the legs were beat from work today. Plus stomach was acting up and I felt a little dehydrated. Excuses, excuses I know but will most likely get some good volume on Saturday.

Easy run with Riley on the Striders 10 mile course. Good solid run and good to have some company for its not the easiest course to run alone. Pace was roughly 7 min/pace.

Should be able to get a double in tonight.

Oh and by the way, 1 week of school down, 14 more to go until graduation!

Its about Dang time!

3-2-1 Breakdown

3 mile warm

3 miles @ goal half pace- Splits 5:16; 5:12; 5:10

2 mile jog

2 miles @ 10K pace- Splits- 5:08; 5:05

2 mile jog

1 mile @ 5K pace- Split- 4:59

Half mile cool. 

Total miles- 13.50

80 minute run on the TM @Weber State. Need to start bringing my cold gear but it's just easier to grab a pair a shorts and shirt. Great run non the less.

Easy run this afternoon, pretty nice day. 

6:28 min/miles

Interval Session

Last small workout before this weeks half marathon in STG. Did my usual 6X400 with 1X1 mile @ the end of the workout.

Did 4.20 mile warm. During the warm up my stomach felt like garbage, I ended up stopping 3 times to use the restroom, luckily I was in North Ogden so my parents house was useful.

After the warm up I did 6X400 and my first interval felt like crap. Legs were heavy, breathing was off and I thought I was going to suffer during the entire workout. But after the first one I ended nailing the workout and felt better as the session went on. Here are the splits:

6X400 with 400 meter jog

Splits-70.59; 65.57; 62.03(NEW 400 PR***); 67.00; 65.85; 64.37

Jogged 1 mile for cool

1X1 mile- split- 4:49.73. Mile goal is always supposed to be at goal half pace but ends up always way quicker. But I will take it. 

.70 jog back home

Ran with Clyde in STG from his place. Hit some of the half course, pretty casual run. Good to catch up with a good friend.

Great race today! On my phone so will type report tomorrow. But for the most part I ran in the range I thought I would be. Had a shoe issue at mile 1 that cost me probably 30 seconds total for mile 1 and 2. Spent a lot of energy catching the group, which effected me a little the last 2 miles. But no complaints, happy with the way things went.

Alright so made it back home and didnt like to see this stuff that is white that we call snow! I thought it would melt in 2 days but I was way wrong.

So the race went well considering. I met up with Dave H. Clyde and Dave O. about an hour before the race began as we were going we saw Matt and MIke and all of us warmed together. I got roughly 4.40 miles warm and was good to go.

So at the beginning of the race in the first mile Bryant took the lead almost as the gun went off, I stayed back a little and settled in the middle of the group for about a quarter mile then decided to jump up with Bryant to keep him company. He said he wanted to average 5:10ish and was hoping 5:15ish so I said I am just going to stay with ya for as long as I can and just work. Well that was short lived! As soon as I said that my shoe came untied! I used a choice word that I will not repeat, so I instantly stopped and tied my shoe. From then on out I was really in panic mode even though I didnt want to be. I quickly caught up to Matt and ran with him for the first couple of miles but I really wanted to be up in the lead group so I ended up working a little harder then I shouldve for the first 4.50 miles then I needed to which I think costed me some seconds in the last couple of miles of the race.

By mile 4.50 I caught the chase group by now Bryant was well in the lead but could still see him. I quickly took the lead of the chase and didnt look back. I know Mike came with me and we ran together til roughly 7 mile marker. As I was coming down the back end of the steep hill around mile 8 my shoe felt loose and I looked down and again shoe lace untied! But on the other foot, I decided to run with it as far as I could go and was going to stop and tie it when an oppotunity presented itself. I looked back for the first time around mile 9 and there was a stream of guys behind and there was no way it was happening so I ran the rest of the way with the lace untied. Around mile 11 I was started to feel the earlier miles and looked back again and saw Steve S. I dont know if he saw me but I gave him a thumbs up for I was way impressed. But at the same time I was like I am going to have to work until the finish. So the last 2 miles I really thought I could close it down to low 5s for my splits with how well my workouts have been going but just didnt have the closing speed I wanted. But still came through the finish in 1:09:45 and this was officially I PR for an honest course so I wont complain and just glad to place 2nd after what had happened with my laces and also especially how stacked the field was. Tons of talent in Utah.

Okay so going back to my splits for the first couple of miles and the last couple of miles. So this is my thinking My first 2 mile splits were 5:24 and again 5:24 so for me I feel this was a 20 second lost. I felt like I really had to work hard to get my lost time back and felt that it effected me in the last couple miles also. splits for 10, 11, 12, 13 were 5:20; 5:28; 5:24; 5:23 So really and honestly I feel like those couldve been closer to 5:20 so again another 15 if I couldve close so an overall of 35 seconds which possibly couldve been a low 1:09. Also taking in consideration of running with a shoe that was slipping off my foot for the last 5 miles played a factor also. I dont know just thinking out loud. Glad it was the first race of the year and can only improve from here.

Here is all my splits- 5:24; 5:24; 5:14; 5:11; 5:13; 5:27; 5:29; 5:11; 5:11; 5:20; 5:28; 5:24; 5:23 and 5:18 pace for the last .11

Overall fun to be in STG with family and alway enjoy the group of guys down south! Again thanks STG city for puting on a great race!

Easy run around our condo before heading up back north. 

6:45 min/miles

Met up with Dave from Lee's in North Ogden. Had a nice relaxing run and good conversation. Pretty pleasant morning.

Easy run on the TM after class.

avg pace 6:40 min/miles

Easy 20+ miler this morning with Riley, Dave and Jason. Route was our new west haven route with combination of our aerobic builder route. I actually felt pretty good for the entire run. Ogden Crew is doing some great things, I am glad to be a part of it.

Easy run on the TM after work and then 2 hours of Basketball with some buddies, now doing a project that is due tomorrow that I havent started on. Its going to be a late night.

A.M.

Was lucky to sneak in a 65 minute run today. Been so busy with school didnt think I was going to get one in today. Hoping to double after the a Ogden Crew get together dinner.

Good cap to a solid recovery week. Excited to get back to work next week and set up a solid training plan for the upcoming spring. Plan right now is to do some but not all of the WRC in Ogden for training purposes. Next "A" race isnt tell May at the Ogden Half so hopefully I can get used to these 80-90 mile weeks, hoping for a breakout year.

Forgot to throw in that the 6 miles at Marathon pace were at 5:27 avg. Good to shake out the legs.

5.50 mile warm 4X100 meter strides

Small Interval workout

3X800X400

800s were at 2:20 to 2:26 pace

400s were at 64-68 pace

rest was 90 seconds

5 mile cool

total mileage- 13.00

AM- 4.25; snuck in 30 minutes before taking Korver to school

P.M- 11.00; 75 minutes on the TM; for the most part pretty chilled run, avg pace 6:40 min/miles

3.00 mile warm

8 mile Aerobic builder

avg pace was 5:24 min/miles

1.30 mile cool

Todays workout felt a little tougher then normal. 3 hard workouts since Saturday is probably adding up. Glad I got the workout in and another AB in the books.

Easy as it goes. Nice 85 min recovery run from yesterdays workout. Weather doesnt look so promising for this weekends 5K. I think since the WRC has been going they have cheated the weather every year and each race has been gorgeous. Might come to an end, lets pray that it doesnt.

A.M

10.30 miles up and around Weber State and into South Ogden. Stayed as flat as possible, saving some of my legs for the beast of the hills tomorrow. Weather looks cold but promising! Crossing my fingers....

P.M

5.00 miles on the TM