Hurt so good.

Met up with Jon and Jared from lees market and did some hill climbing through north Ogden. Really enjoyed this loop, think it is added to the routine.

Met up with Jon and Jared at lees and due to time with Jon we ran only 90 minutes this morn.

Run consisted of doing a pickup mile every 3 to 4 miles.

Mile pickups were 5:29; 4:55 and 4:55 for the last.

P.M.

Easy 7 miler solo up and around North Ogden

6:57 min/miles

Run with Jagger this morning. Kid is looking good, should have a solid year for Fremont XC. 

Easy run with Jon and Jagger in the hills of North Ogden

Track work

met ken, Jon, jagger and Jared at 21st pond to hit some mile repeats.

warmup was 2.60 miles with strides

6x1 mile with 3 min active rest.

cool was a little over a mile

Easy run out on the 31st parkway. Had an appearance by Mr. Dave Olsen this morning. Good to have him on the upswing of things. Now we just need the infamous Riley Freaking Cook back and the Ogden Crew is in the full. Oh ya, Jon was there too! ;}

P.M.

4.50 miles easy around the Big Block. 

Easy run after class. Legs felt really good today! Hopefully they will feel good in tomorrows workout.

SOUTH WEBER 10K

Short RACE REPORT. 

Riley invited Jon and I to do the 10K in South Weber since he is on the mend for surgery. He said if I cant win it then one of the Ogden Crew members need to win it. So I ran the 10K, Jon ran the 5K and both of us came out with Ws.

I ran the first half mile with Jon then the race splits into different directions. After Jon had left me I ran solo the rest of the way. Goal was to go after Riley's course record, but after the 1st mile I knew it was done for. So for the rest of the way I maintained low 5:20s with with the last mile at 5:12. 

Great race like always. The town of South Weber knows how to put on a race.

After I cooled with Jon for 2.7 miles

then did 6X200s with Jon splits were. 32; 29; 28; 28; 29; 26

Total Mileage for today was... 11.70

Due to time constrants, only managed 30 minutes of running today.

Finally got out today. I have been busy finishing my clinical hours at school. But now it is official, the degree is in the bag. And on top of things I have been applying for new jobs and landed one up North at Mckay Dee hospital. So now I work on the 3rd floor and not the ER. But sad to say that St. George won't be happening at least for 6 more months til I can put in a transfer. Anyway todays run went well....

Manageda 5:41 min/mile tempo, mostly flat, after a 7 mile warm. So even with the 2 day layoff things went well. Now it is buckle down time and to throw in a 5 week training plan to knock off the STG marathon. Lets pray for the best.

Days are getting darker! Whole run today with no sun, weather was perfect though. Oh ya, it's race week! TOU half be kind to me this year! PR?

Track Session with the Ogden Crew

So 6 sets of 800x400 today with 60 seconds and 2 min and 30 sec between each set. 
Splits were 
2:28;67
2:22;67
2:23;67
2:23;68
2:24;66
2:25;66
Felt great! Should be a great race on Saturday!

Easy recovery run from my place with Jon. Legs are pretty heavy today. 

Easy 5 with Jon. Hit the river afterwards for some cold therapy. Legs are feeling good for Saturday. 

avg pace 6:24 min/miles

2.10 mile warm

13.10 mile race

3.90 mile cool

Easy run with Jonny Boy from lees market. 

Ran after work today. For the most part probably one of the better runs I have had in a long time. 

Avg pace 6:41 min/ miles

Did a solo run today since I ran late last night. The crew did some mile repeats at the pond. Going to hit a workout tomorrow. Debating on running the hooper 5k on Saturday, I guess I will see how my legs feel after tomorrow's interval session 

avg pace today was 7:13 min/ miles

Track Workout

Well I have to admit that I took this workout from Matt Poulsen and the crew from their workout yesterday. For me it just seemed fitting and right after I read the post from yesterday.

Workout was 3X3200 meter with 400 meter jog for rest

Splits 5:13, 5:10(10:23); 5:03, 5:07(10:10); 5:06,5:02(10:08)

Overall my legs felt fantastic and felt way different then last Saturdays race. Today was a good boost in the right direction. Hoping for more workouts like this in the next 5 weeks.

Cooled for 2.80 miles

Feeling good. Nice recovery run from yesterdays workout. Feeling POSITIVE!!

p.m

4.50 miles easy pushing Grady in the stroller

Easy run with Jon from Lee's Market.

Added on from my house before Nikki headed off to work.

Planning a long run tomorrow.... hopefully it will be good!

Easy on the TM.