Hurt so good.

BIG FAT ZERO!!! Had an issue with a group project at Weber. Anyways ended up doing an entire semester long project that had to be done again. Pounded out 13 hours straight on the computer. So close to being done! 3 weeks!

Crazy couple of days with school! Long story, but I am glad everything is overwith for now. Just glad to sneak a run in at 10:00 at night

Another busy day at school and homework, but hey another paper down and got in another run. So who's complaining.

Quck entry and will add to it later. This race was pretty frustrating performance on my end. I feel like I could have definitely competed better. Just from the get go I really struggled to get my breathing under control. I felt the lack of miles for the week played a huge roll in staying primed and ready to go. Tons of stress from school and a bunch of other things all added up I guess.

I am grateful to run against a great group of men such as. Scott, Bryant, Jace, Fritz, Spencer, Jason. Just an awesome group.

Congrats to Scott for a great finish. Like fritz said the performance of the day and I too would have loved to see the finish. Motivation for next race I guess.

Anyways back to studying will have a full report after Wednesday.

Want to tell Scott again, thanks for the motivation and up humbleness on your part. I feel that you knocked it out of the ball park! Congrats again!

Splits later to come......

Got out to go run in between study sessions today. Run was awesome in the 60+ degree weather. 

Had an emergency bathroom stop around mile 8 but for the most part run was good. Still quite sore from Saturdays race but that should be gone in the next couple of days anyways.

Back to studying.....

Legs feel a ton better today. Planned the next 4 weeks leading into the Ogden Half. Hopefully this quick program will shock and revamp the legs.

WIth the program I might bail on the SLC Half, not sure yet. 

Avg pace 6:22 min/miles

Had no real goals in mind this week til Saturday on speed work. So anyway I was browsing on Strava and saw that Riley had some course records that he took from me so I went out and rightfully got some back! North Ogden is my turf, not Mr. Cooks :}

avg pace tonight was 6:27

by the way I took my final Oral Practical @ Weber State. The light it bright my friends. 4 days left, then the real consistant training begins!

Easy run after work, nothing great, enjoying the nice weather.

Got home and went and played some basketball for an hour.

Great weather this morning. Ran around south Ogden in between classes. Felt like garbage for majority of the run. Had a good spurt in the middle where I felt okay and was able to go sub 7 but for the most part I was way heavy. I need to quit playing basketball on thursday nights, and I will most likely feel a lot better.

Almost got the 7 min guy today. 7:04 min/miles

Retired my first pair of Skechers Gorun ride 3s today. I have been impressed by the amount of cushioning and the hold up. Steve Hooper you might want to think about it. Skechers who knew right?

Met up with fellow @OgdenCrew members Jon and Bret this morning at Lee's Market for a solid long. Bret did 10 miles because of his debut Marathon next Saturday in SLC. Kid is in shape I expect greatness from him next week.

After Bret left Jon and I started doing mile repeats every other mile. Goal was to start at 5:30 and go a little faster each time. 

splits- 5:29; 5:21; 5:15; 5:08.

Wanted to get one more in but due to time I had to cut our goal 20 miler 1.5 miles short.

But overall solid workout, my plan is to get the endurance back in my legs. I feel the speed is there but no endurance for the long races. Glad to finally run with people, I was getting bored talking to myself all the time.

P.M.

4.15 miles easy around the big block. Good solid day of running

Felt great today! Nice chill in the air, last week of school. I can just feel the stresses releasing and can see the light. Body responded well after a solid long run/double on Saturday. Feeling optimistic about this next training block before Ogden, and feeling motivated to knock it out.

avg pace today was 6:39 min/miles

Easy out and back run on the Canal Rd from my parents place.

avg pace 6:43 min/miles

Got out a little late today due to school and my second boy had his kindergarten roundup, Yeehaw! 

Anyway warmed for a little over 5 then decided to due some mile repeats. So last week I was supposed to do 4X1 mile but decided to use a recovery week instead.

So I managed today 3X1 mile and the splits were 4:47; 4:47; 4:48. Recovery was full. It ended up being like 2:30 seconds on avg. Started the 4th but GI isssues kicked in around a quarter in so I flushed the last rep and cooled down back home.

Good workout today, legs are feeling good and strong. Loving how I am feeling lately. 

Easy revovery run tonight. Legs were way heavy for the run from yesterday's workout. Splits were from 7 min to 7:30 pace.

overall 7:04 avg

Cut my run short today. Doing the SLC Half tomorrow and want some type of energy to race.

Did 3 miles and then 1 mile at 5:19 then 1 mile cool.

avg pace for run was 7 min/miles

SLC HALF 

Went into this race with some but not alot of expectations. I didnt cut back mileage at all. Plan was to start incorportating temp runs into my longs with the hopes that by June I will be ready to go for the Utah Valley Marathon. So with that said....

I stayed the night in SLC with Bret Ferrier, got to the start around 6:15 and did a light warm with strides. As the race started it was a pretty stacked field from the get go patrick smythe, some guy from colorado, bret hales, matt poulson, steve shepherd , mike nielsen. Knew it was going to be fast!

My overall goal was to hit around 5:20 pace for the race and just stay back regardless where the pack was and how the race was going. First mile was pretty casual with some good up and some good down, then it went straight into the avenues and climbed a little bit, race went into city creek bcanyon which was gorgeous. At this point I felt comfortable and was hitting a couple sub fives and some five teens, and I was being dropped fast! I had to stay calm and look at the overall perspective of things and let them go. Mile 6 was little up hill and with some down in 7 and killer steep up around mile 8. By this time I actually was gaining on the group and ended up catching Matt at 9, only by default. Matt had some major GI issues which totally took him out of the race. If that didnt happen I wouldnt have caught Matt, he was looking strong. Now at this time I could see Mike about 10 seconds up but at mile 10 I had an unfortunate bathroom stop which took about a minute. Once I came out I felt really good and had some solid miles into the finish. Overall with the bathroom break my avg pace was 5:24 min/miles. Not sure of my time since I stopped my watch in the bathroom, but will post it as it comes available. 

Overall I was 6th place. 

Cooled for 5.5 miles, with Justin, Scott Keate, Steve and Mike

2 mile warm

13.30 SLC HALF 

5.50 mile cool

total miles- 20.80

easy run with Jonny Boy from my place this morning. Did Just under 10 with Jon then added on some more after.

just beat the 7 min/guy today

6:59 min/miles

P.M.

4.20 miles before getting ready for work. I enjoy not having class, I feel like I can get more accomplished in running and around the house. So glad to be done!

Easy run up in North Ogden. Run was mixed trails with some roads. Little bit of exploring on some trails but overall nice even pace, not stressful at all.

avg pace 7:04 min/miles

P.M.

4.25 miles in the evening after a good study session for my LAST final on thursday.

Keep having these thoughts go across my mind on how grateful I am for friends and family in my life. Running takes alot of time and patience and with the understanding of everyone in my life I dont think it would be possible to be where I am at now.  I am also grateful for STG Running Center and for Steve Hooper and his crew for treating me so well and love representing the Elite Team and what they bring to the running community. Also I am grateful for Skechers and the hard push that are bringing to the running market and I am glad that I can be in the mix of all it. 

Night run with Jon. Ended up doing about 9.50 miles then did 4X200 meter repeats. 

splits- 34; 34; 33; 31

good solid start to the week

Easy off day. Got home from work and did 4 miles then headed to the the gym and played basketball for 2 hours. Break well needed.

Met up with Jon at his place and did an easy run on the canal. Cut run short from the normal 10 miles do to Jon racing the half at Thanksgiving Point.

I will double later today after graduation!

WRC 30K

Alright so the goal for today was to honestly build my endurance. I have been slacking on my long runs which I think has been hurting my times in the Half. So the last 3 weeks I have been dedicated to getting these long runs in. 

Plan was to warm for 2 miles then hit the race hard! But with the rain and wind it changed everything which was fine. So for the first 6 miles my goal was around 6 min pace, the next 6 to hit sub 5:50 pace, then last 6.7 to be around or sub 5:40 pace. I hit the first 12 like I wanted but with the rain and wind I was content to keept the pace even and I just go with it. Which was great. I felt solid for the entire 30K and didnt waiver on fatigue at all, which is a good sign! 

Fitness is coming around and I really do miss the long endurance runs! 

Good to finish off the circuit. I think if I am right and will have to check I have won it 4 times in last 5 years, I think? Anyway overall perspective is that running is enjoyable and just glad to be running healthy right now.

splits- 

Easy run on the TM before getting ready for work

Legs feel suprisingly good from Saturdays workout, solid!

1 mile warm

10 mile Aerobic Builder at 5:42 avg

First 9 were at avg pace of 5:43, then last mile dropped to a 5:27 min/mile

1.41 mile cool

P.M.

4.10 miles easy after dinner. Good leg flusher....

Easy run up on the canal rd. Did an out and back from weber high, finished up the run with some Darigold Peanutbutter chocolate milk. Great recovery day!

avg pace 7:19 min/miles