Hurt so good.

Met with Jon, Ken and Denver at the pond. Did the Monroe route today. Felt really good this morning physically, and weather was spot on. Enjoying these last couple days of warm mornings. Looks like its not going to last much longer.

avg pace 7:08 min/miles

Easy progression run on the canal with Jon. Started out conservative at a 730 mile and progressively got quicker as the run went on. Closed last mile at a 530.

Met Matt, Denver and Jon from Ogden High. Jon and I warmed up with the other two for a mile then ended up doing pretty much the WRC 10 mile course. Good hills today, legs were more fatigued then I wouldve liked.

Headed to STG this weekend to attempt the Snow Canyon Half Marathon. Hopefully I go out with a PR for the last race of the year.

Easy as she goes on the Riverdale Parkway with Matt, Denver and Riley. 

Cold this morning with mother natures attempt to snow. Hopefully we can hold off on the white stuff at least til after thanksgiving.

avg pace 7:39 min/miles

Easy 10 in Mesquite Nevada. Gradually picked up the last 5 miles and finished last mile in the 540s.

Overall pace 6:39 min/miles

SNOW CANYON HALF MARATHON

Going into this race I have felt that I properly recovered from St. George Marathon and I have done some good maintenance workouts in the last month to help keep some fitness levels. Knowing that Snow Canyon is a fast course and comparing it to Top of Utah Half, I felt that my fitness was the same as TOU and had a goal to run about 1-2 minutes faster if the body would handle it.

Got to the start of the race with about 45 minutes to spare. Hit the bathrooms, did a 2 mile warm with some strides and felt ready to roll.

Ken, Jon and I had discussed race plans the night before and splits. My plan was to go out at 5 min/pace in the first mile, ease up on the second and then hit as many sub 5s as possible thru 10 miles then hit sub 520s in the last 5K. With Ken he was going to start out more conservative and then attack the downhill portion hoping to catch me and then work the last 5K together. Jon was shooting for sub 1:10 and was going to use Ken and I as a pacing aid.

Anyway, race got started and I jumped out to quick start hitting 2:24 for the first half mile. By then I was alone, I could here footsteps of course but no one seemed to press forward wanting to run with me. I eased up the next half mile and hit the first mile in 4:59. Perfect, right where I wanted to be. Next mile eased a little and hit 5:08. Third mile the pacer introduced herself and said she would be taking me through the course and also said she would give me updates on the lead every mile if I wanted so I didnt have to turn around. End of mile 3 was 4:59. Now the middle splits I dont have or remember, for some reason I think my GARMIN had a corrupt file and when uploading to Strava and GarminConnect it completely wiped the run! Really upset and frustrating. 

Start of mile 4 the pacer said I had a 60 yard gap lead and 3rd place was about another 40 yards behind. In this mile I thought I was going to lose the race. So, the 2nd place guy made a huge push on this mile. I had 60 yards on him to start the mile, by the end of this mile he had a 30 yard lead! I also know I hit a low 4:40 on this mile. So this seems like a complex math question, but he had to hit a sub 4:30 on this mile. Only thing that gave me hope when he passed was his breathing. He was laboring bad, when I heard that, I just let him go, sort of smiled and mentally said, see you in a couple of miles once the race flattens out. Well thats exactly what happened. I kept about the same gap through mile 7, hitting between 4:45 to 4:55 splits. Mile 8 had the first little roller, by now I had closed the gap a little but as we went up this hill, I could see this kids pace slow dramatically, I pushed the hill and surged into the flat, he came with me for 10 yards then he was gone. Pacer again started giving me updates, and the gap just got bigger. I admit the only person I was worried about was Ken catching up to me and getting me in the last mile so I knew the race wasnt over by a long shot.

As I hit mile 10 I came through in 50:06. Thought hey, I could a 16:30 the last 5K and come in around 1:06:40 and that would be killer to end the season on that note. As I got into the Entrada hills the legs just didnt respond with what I was hoping. Goal was sub 5:20s and I know I hit 5:34, 5:36, and 5:22 and came in the last 5K in 17:44. I wish again that I couldve finished faster, but I did what I could, I was laboring pretty hard the last 3 miles and ran as tough as I could. I felt the pressure come off around 12.5 miles when the pacer said you are going to win, I cant see anyone behind you. Came into the finish with a time of 1:07:50. A little disappointed in the time due to where I was at mile 10 but also thinking I havent had any signifacant increase in fitness since August, also Snow Canyon is 1-2 minutes faster than TOU Half. Time wise, I was right where I shouldve been.

Ken and Jon came in 3rd and 4th. Second place was about 40-50 seconds back.

STG Races did a fantastic job like always. Great finishing area, smooth bus transition, perfectly marked course. If you havent ran Snow Canyon its a must if it fits a late season race.

Cooled down with Ken, Taylor and Jon for a mile then ran a mile barefoot on the football field while getting beat by Riley Cooks daughter in some epic 100 meter racing.

Pond run on Monday Funday with Denver, Matt, Ken and Riley

My legs were blown today! So sore, even contiplated on sleeping in, then I knew I would hate myself the rest of the day. So I dragged my sorry butt out. 

avg pace 7:32 min/miles

Trail Tuesday

Ran up on the upper BST from Mt. Ogden Park. The only positive to this run was about 5 miles in when the clouds dropped. Sort of a surreal experience, and I guess the little bit of snow that was on the ground. Other than that my legs are so sore still. Hitting the hot tub and the wintercrest tonight!

Met with Matt, Riley and Denver at Smiths

I warmed up with the 3 and they went on to do their on individual workouts. I stayed easy today, legs are feeling better today but not quite 100% yet.

avg pace 7:39 min/mile

AM

Met with Jon for a quick 5 miler in North Ogden. Half day at work today! Woot! Woot! 

Planning on getting a mid afternoon double in the sun.

PM

5.15 Mini Trail run up above my place. Nice easy run. 

Treadmill run today while the younger 2 napped.

Avg pace 7:04 min/miles

Was planning on 20 miles today. But do to a tight hammy and not feeling 100% recovered from last weeks race it felt it was wise to cut back the long run today.

I am starting a training block for the Phoenix Marathon in February. Never done this race but have heard great things. Also this will allow for some good excuses on heading down to STG and mesquite at least once a month for some long runs in the somewhat warmer weather.

Monroe run from The Pond with Matt, Riley, and Jason.

Ended the run with 3 sets of uphill/downhill 7 second sprints.

Great run to start out a Monday.

Met Riley, Denver and Matt at Smiths instead of the park for our typical trail Tuesday. Ran the first mile with Denver and Matt then they slowed a bit while Riley and I kept going. We ran through Uintah down to the toll road then into the Terrace then gradually made our way back to Smith's. Challenging run, pretty hilly the last half.

avg pace 7:13 min/miles

3X2 MILE WORKOUT

Met Riley at The Pond at 5:15 to start our workout.

Did 3 mile warmup with 3X30 second strides also had a couple secret bathroom stops.

Goal for me today was to hit an avg of 5:13 for the 2 mile

First set- 5:12; 5:12

3 minute jog 

Second set- 5:10; 5:16

3:30 jog

3rd set- 5:13; 5:31. 

Thought I did well with this workout. Wish I couldve been within 5 seconds on the last mile, bu that will come. Felt pretty tough on every set around 1.20 miles in, had a couple close moments where I thought that this was the workout that Riley was going to get me to vomit. But just some dry heeving after every set, sensitive stomach isn't fun sometimes.

3.50 mile cooldown

Total Mileage for the morning- 13.20

Hit some trails and some road in North Ogden. Nice loop today, and the legs felt surprislingly good. 

7:08 min/mile

Met Riley, Matt and Denver at smiths. Headed into central Ogden going north. Branches in to the Ogden river parkway then headed back south on Tyler avenue. Felt super tired today. Hopefully get some legs back for tomorrow's workout. 

Was supposed to meet Riley for a workout and had to bail. Korver has been throwing up for over 24 hours and had to take him to the Instacare. So I had to opt to the treadmill today. Planning on doing the 20 miler tomorrow. These Long runs are key and I need to get them in. 

Avg pace 7:05 min/miles

2.20 mile warmup 

15 mile tempo run @5:45 min/miles

2 mile cool down

On the schedule had 15 miles @6 min/pace. Felt really good today and just went off of feel. I'm sure I will be beat tomorrow. Glad to get this run in. 

Monroe loop from the pond. Felt pretty good for most the run today. Body is definitely tired and dehydrated, focus it to get my liquids in today.

Trail Tuesday

Normal trail route on the BST above Mt. Ogden golf course. Ran with Matt, Jon, Bret, Riley and Ken. Biggest group we've had for awhile. Morning was fantastic weather wise. 

avg pace 8:42 min/miles

GOAL 2X4 MILE @ 5:27 pace

Met Riley and Matt at the pond to head out West to hit the Aerobic Builder route.

Did 3 mile warm with 3X30 second strides.

During the first set Riley said the he would pace me.

Splits were 5:31; 5:27; 5:27; 5:23. Total time- 21:48 @ 5:27 avg. Great pacing Riley!

Second set I was on my own

Splits were 5:24; 5:31; 5:30; 5:24. Total time- 21:49 @ 5:27 avg. Great pacing Me!

Workout was spot on. Felt rough at first, couldnt get my mucous under control the first 4 miles. The last 4 felt alot better. Except the last mile was a good push, lungs were burning. Happy with how things went, I am pretty sure this is my best 2X4 mile to date. Feeling like I am on a roll lately and the body is responding well. Hopefully I can continue to see progression.

2.25 mile cool down with Riley

Early morning start at the office to finish some things up. Got home and hit some trails the. Branched on to the canal road. Super windy this morning which made for a lot of snow drifts on the canal. 

I hope everyone can remember the true meaning of the holidays. Have a happy thanksgiving!

Couldn't take the wind for a 2nd day in a row. Wind was stronger today than yesterday so the treadmill was money. Nice and warm.

Paced Denver and Matt for there workout today. The roads were icy and snowy so the goal was to hit around 640-650 pace. Legs are feeling good as of late. Planning on a double tonight. 

Another light dusting up North. Roads were slick and the weather was cold. But the run was awesome! Great run with Ken, Riley, Jon, and Matt.

Ran pretty much everywhere in Central O Town.