Hurt so good.

Nice easy recovery run from the Nature Center in North Ogden with Bret.

avg pace 7:30 min/miles 

P.M

30 min run on the treadmill

4.5 miles @ pace 6:45 min/miles 

Track Workout

3.20 mile warm w/strides

5X 1000 @ 74 pace w/ 2 min jog

3.00 mile cool 

Started a new stretch routine. Includes more dynamic stretching instead of static. Not going to lie saw the benefit but a little sore today. Definitely not that flexible.  

76 minute run on the TM. Ran the last bit of the Ogden Marathon Course.

Avg pace 7:15 min/miles 

1:40:00 minute run. Conversational pace, nothing fancy.

pace was slightly under 7:00 min/pace. 

A.M. 9.35 miles on the TM

avg pace slightly under 7 min/pace

P.M.

4.30 mile easy

avg pace 7:13 min/miles 

Track Workout

3.20 mile warm w/strides

4 X 1600 @ 76 pace w/ 3 min recovery jog

3.00 mile cool

 total miles-10.70 

75 minute run on  the TM. Didnt figure average pace. just ran off feel. 

Felt like garbage this morning on my run. Probably due to the fact that I was up until 1:30 taking care of a sick 3 year old. 

70 minute run.

Met up with Riley, Jon and Bret. Ran from the N.O. Nature Center

avg pace slightly under 7 min/pace 

WRC 5K

Let the HILL RUNNING begin!!!

The Winter Circuit just isnt the same no more. Loved it when you could show up and have a good group of guys to run with. Don't get me wrong I love seeing everybody up there and talking to all the runners. But a couple years back it was an awesome showing from the FRB. You had Jon, Cody, Chad, Sasha, Paul and many others. I don't know the Circuit is great winter training and maybe thats how I should approach it.

Anyways now that I have pored my heart out. The race went really good, for me I am not a really good hill runner so I try to just position myself and hope for the best.

First mile all gradual up, managed a 5:28

second mile has 2 steep climbs and and a bombing section of downhill- 5:48

3rd mile has a little section of climbing but majority of it is down- 5:12

Overall time was 16:58. Good race for myself, but no the best. I guess a positive would be is that I managed about 20 seconds faster than last year.

Next race is in 2 weeks. 

Run on the TM.

avg pace was slightly under 6:45 pace. Felt a little sore when I started from sats. 5K but legs loosened pretty quick. 

3.15 mile warm

Track workout

1X 200 w/ 2oo meter jog

1X400 @ 70 pace w/90 sec

1X800 @ 72 pace w/2 min recovery

11X400 @ 70-72 pace w/90 sec recovery

3.10 mile cool

 total miles- 10 miles 

Easy run on the trails this morning. Pretty cool run being in the Mountains with some snow coming down. 

pace was around 8 min/miles 

P.M.

6 miles @ 6:57 pace on the TM. Ran the last 6 miles of the Boston Marathon Course. 

Ran the WRC 10 miler after class. Met up with Cam Harvey. Good run, did some 200 meter intervals on the hills. Felt really strong today. Hopefully this will carry over to next saturdays race.

avg pace 7:15 min/miles

TEMPO RUN w/INTERVALS

3.50 mile warm

4.00 mile tempo

5:27; 5:24; 5:20; 5:15

.50 mile jog then jumped into

4X400 w/400 meter jog.

1 mile cooldown

Met up with Riley Cook for a 90 minute run from Rainbow gardens. Nice loop down the parkway and through the ghetto of Ogden. 

avg pace was 7:30 min/miles

TRACK WORKOUT w/Jon and Riley @ 21st St. Pond

2.50 mile warm w/strides

3 Sets of 800, 400, 200, 1000

800 @ 75 pace w/2 min rec. 400 @ 68 pace w/90 rec

200 @ 30-32 pace w/1 min rest 1000 @ 75 pace w/set rest @ 3 min

4X400 @ 68-70 pace

2 mile cooldown

totol miles- 10.25

3.30 mile warm

TRACK WORKOUT w/Manny Cypers

promised a buddy to do a track workout with him today. I was pretty interested to see how my legs would respond to yesterdays workout.

Paces were around 5K and Tempo.

4X800 @ 80 w/2 min recovery

5X400 @75 w/90 second recovery

3 mile cool.

total miles- 9.80 miles

A.M.

Nice and Easy recovery run in North Ogden. Nice this morning, wore shorts and long sleeve shirt. No gloves or beanie.

avg pace 7:20 min/miles

P.M.

4.25 on the TM before heading off to work.

Easy run in the crazy  WIND here in North Ogden. Legs were still a little heavy. Hoping they will come back around for this weeks 10K for the WRC. 

avg pace was 6:55

Broke out a new pair of Nike Pegasus this morning. Very comfortable didn't realize how broken down my shoes were.

Easy run on the TM. avg pace 6:55 min/miles

WRC 10K

One more race down in the brutal hills of Ogden. Woke up this morning feeling really good. Had a powerbar for breakfast and some IronMan Perform, settled perfect. Got to the Dee a little after seven and met up with Riley Cook for a 3 mile warm up with 4X100 meter strides . For the last mile on the warm we ran mile 5-6 on the course. This section of the course is probably the hardest due to the fact that it is all up hill. Not only was it up hill, we had a serious head wind, was not going to be fun at all today.

Okay so the first mile of the race the plan was to take it easy up the first hill and slowly get  into the groove and have a good race. Well thats not what happened, Albert Wint came blowing past me up the hill and was pushing the down hill hard. I think for the majority of the downhill we around 4:30 to 4:45 pace. My first mile was 5:15 and Albert had at least a 5 second lead. Mile 2 was the same steep and gradual downhill, Albert still was pushing the pace. I knew I needed to stay relaxed and keep him in sight, by mile 2 was about 2 seconds back and hit a 4:42 second mile.

There is a section of the course where it goes from straight down to a gradual up and that is where I took the lead. Talking to Albert afterwards he said he went out way to hard and plans to race a little different in the 10 miler. My goal was to hit the downhill as hard as I could the next mile to try to get a good gap before the uphill section. By mile 3 I had a 15 second lead and hit a 5:20 mile. At the 5K I was 15:42, now the race gets hard the last 5K of the course is all up hill until you hit the mile 6 marker. The next 2 miles just wanted to average under 6 min pace mile 4 was 5:40 and mile 5 was 6:10.  Last mile was the worst but the great thing was that the wind had died out and was able to maintain an okay pace up the last hill. Mile 6 was 6:13. For the last .25 I hit a 70 for the split.

Great race for me I thought I was in the best shape of my life in 2010 when I last won this race and my time was 35:02. So great to see that I hit a 30 second PR for this course. Things are looking up for the upcoming year if I can stay healthy!!

Easy run on the TM. Quads were a little tender today from Saturdays 10K. 

avg pace was a little under a 7 min pace.

A.M.

TRACK WORK

2.80 mile warm w/strides

8X800 @ 72 pace w/2min recovery  jog

Hit the first 3 around 2:28, 4-7 was 2:24 and last was 2:21

3 mile cooldown

total miles- 10.40

Workout felt good. Breathing was a little off today but the legs felt good through the workout. Confidence is growing with every track workout. Just need to work on endurance for the long run.

P.M.

 4.50 miles on the TM before work.

30 min run/avg ace 6:40