Hurt so good.

TRACK WORK/TEMPO

Okay so today I wanted to hit 12 X 400. But serious the wind is flippen RIDICULOUS!!! It is blowing so hard easily 30 to 40 miles an hour. Hit 4X400 around 74 pace which effort wise felt like 68 pace. Flippen JOKE!! Felt like I was pushing 200 on the heart rate. So I bagged it, wasn't worth it. So I ended up doing a 3 mile tempo running to the West. Had the wind to the side of me the whole time.  Not a good day to run outside.But at least I am done for the day.

 Splits for the tempo 5:28, 5:31; 5:28. Again the effort felt more like 5:20 pace. Hate the Wind!!

TEMPO RUN

8.10 mile @ conversational pace

4 mile tempo @ marathon pace

splits- 5:44;5:42;5:42;5:37

1.20 mile cool

Workout felt good. Legs still aren't 100% from taking the week off after Ibigawa. But just thankful that I am running. Last year at this time I was out with a hamstring injury and wasn't doing anything.

Treadmill run. Below 20 I am indoors.

Run felt good. Kept it nice and easy.

7:15 min/miles

Treadmill again. I think it was 13 degrees outside this morning. Man I hope this is a sign of early winter cold so we can have an early spring this year.

pushed the pace a little harder today. Did the first half of my run @ 2% incline around 8.6-8.7 mph. Then the last half @ 9.2-9.4 mph @ 1% incline. Great overall workout.

Plus I broke out a new pair of Pegasus today. Always love getting new shoes to run in!!

Finally manned up and hit the roads early this morning in a chilly and numbifying temperature of 13 degrees. Run was actually good hit some nice hills this morning. Legs are finally coming around from taking a week break. Going to hit the track hard tomorrow. Hopefully the workout will go well.

Avg pace was 6:45 min/miles

TRACK WORKOUT

3.25 mile warm w/ 4X100 meter strides

12X400 @ 68-70 pace w/75 sec rest

3.00 mile cool

Good run this Morning with Bret and Jon. Hit the Canal rd trail in North Ogden and headed South towards 12th street. 

Pace was easy around 8:00 min/miles good recovery run from yesterdays workout.

LONG RUN/TEMPO

 Pretty cool running this morning. Its not everyday that you can watch a total Lunar Eclipse for the first half of your run. Today met up with Jon Heslop, today was bitter cold. My face was numb the whole entire run it had to be around 13F or lower it was cold.

Legs felt really good this morning even on the tempo run. I did have a unfortunate bathroom break a little over 2 miles into the tempo run. Besides that no complaints.

Tempo splits

5:37; 5:44(stomach was not feeling good) 7:00 due to the bathroom break, 5:26 good to finish strong on the tempo.

Good week of running, miles are getting back to where I want them to be for this time of the year.

Today I just wanted to get some turnover in and start getting back into the groove of 3 solid workouts a week. So for today I warmed for a little over 3 miles and the went straight into a tempo. Was a little slower because on Mondays I want to slowly build to a 10 mile tempo run around 5:50 pace for a strong base for marathon training then slowly start knocking down the door at a 5:30 pace for a 10 mile tempo. I feel the way I ended my season in St. George this year there should be no reason I shouldn't be able to hit a sub 2:25 by late Spring or early Summer in a marathon. That is if I can stay consistent in my training through next semester of school.

Anyways splits for today was..... 5:54; 5:50; 5:51; 5:44; 5:51.

avg pace for overall workout was 6:43 min/miles.

easy run on the treadmill.

TEMPO RUN

3.25 mile warm

5 mile tempo @ 5:30 pace

splits 5:24; 5:27; 5:30; 5:44; 5:37

1.25 mile cool

This workout went okay, legs seemed to get a little heavy towards the last 2 miles. But the effort was there to finish the workout. Always something to work on.

Nice recovery run on the snow covered trails. Pretty cool morning. Where we ran we were right above the fog line, it felt like you were running in the clouds.

Pace was around 7:45 min/miles

TRACK WORKOUT

 2 mile warm

4X1600 starting @ 80 pace w/1600 recovery @ 7:30 pace

splits 5:20; 5:18; 5:16; 5:14

Haven't done 1600 repeats in awhile, felt solid through the whole workout. Happy with the result.

Loop around North Ogden. Cut my run short due to lack of planning on my end. Busy day ahead, taking the family to salt lake to see the Chipmunks movie and to see the lights at Temple Square.

Met with Jon and Bret at the North Ogden Nature Center. Headed south towards 12th street ran to the Ogden Canyon hit the Ogden parkway, headed north on Washington Blvd. back to where we started. 

Good run to start the week. Avg pace was 6:55 min/miles

1 mile warm 

then jumped straight into tempo. started at 6 min pace and the slowly dropped pace every mile

splits- 6:00; 5:57; 5:54; 5:50; 5:47; 5:44.

Overall workout felt somewhat easy which is a good sign. Ultimate goal would be able to eventually hit this workout with a total of 13 to 15 miles splits under 5:45 pace. Just need to take one week at a time.

avg pace for overall run was 6:15 min/miles

Nothing special today, nice easy run on the canal road in north ogden. 

avg pace 7:23 min/miles

Tempo Run

Its about time that the inversion is gone. Good to finally see the sun again. Today's run was one of those days that everything just felt perfect. No hip pain, hamstring was loose, breathing just felt great and relaxed. Awesome run!!!

Workout

3.25 mile warm up

4 mile tempo @ 5:25 pace

Splits- 5:26: 5:25; 5:27; 5:24

2.15 warm down

Side note- last weeks workout I hit mile 4 in my tempo @ 5:47. Just amazing what a week of solid running and workouts will do for the body.

A.M.

 12 degree run on the trails this morning off the 9th street trail head. Wasn't to cold until the turn around by the Ogden Canyon. Wind was freezing!! Planning on hitting another run this afternoon, hopefully I can sneak it in.

Avg pace 7:30 min/miles

 P.M

4.16 miles on the TM, 30 minutes easy.

Man it was cold this morning. Met up with Jon and Bret from my house and headed out towards Willard on Highway 89. Decided to run up towards the rock quarry and run the canal rd. back into North Ogden. But as we got a mile into the trail there is a new Elk farm that has been recently been put in by Randy Marriot(marriot hotels) anyway the trail is gated off and he pays someone to stay up there and watch over the farm. Ticks me off I have been running that trail for years and some Douchebag thinks just because he has money can screw everyone over and block the trail off. People some time seriously!!!

 Had to vent, other than that the run was awesome just ended up turning around and headed back on to 89 and made a loop on to PleasantView Drive.

Avg pace 7:10 min/miles

No run today. Been dealing with the Flu bug since Saturday Night. Body feels achy and weak.

Lots of fluids today!!

Easy run on the TM. Can tell the body is not 100% yet, but glad to get some miles in today.

avg pace was 7:20 min/miles

1 mile warm 

jumped straight into 7 mile tempo starting @ 6:00 flat.

splits 6:00; 5:55; 5:50; 5:47; 5:43; 5:40; 5:35

1.85 cool

Great morning to run. Don't know if a storm is coming in but it was 43 degrees this morning. Felt awesome, just crazy that on Saturday morning it was 13 degrees.

Met up with Jon and Bret at the Nature Center in North Ogden. Did the usual run in to Pleasant View the branched down on to Shady Lane then headed back to the Nature Center on Washington Blvd.

Pace was slightly under 7:00 min/miles

60 minute run on the TM. 

avg pace was 6:45 min/miles

great week of running other than the fact of being sick at the first of the week, that put a damper in the miles a little bit. But other than that going into the New Year feeling great. I have a lot of goals in 2012 so hopefully I can nail them. Main thing for me is to be smart with training, nutrition and consistency.

Todays run felt great. Goal today was just to get in 1 hour 45 min. around 8 miles I was feeling good so put in 4 miles slightly under 5:45 pace. and then finished up the run with 3.60 mile cool.

Might sneak in another 4 miles tonight before we head out tonight. I guess we will see what the wife thinks about that.

Avg pace 6:44 min/miles