Hurt so good.

Easy 15+ plus with Riley and Ken. Felt spry this morning. I guess that's what I'm supposed to feel like only running 60 miles last week. Right Riley??

Avg pace 7:11 min/miles

Good times on the road with Dave, Riley, and Jason. Matty and D showed too, but ran a slower pace. 

Nice route through South Ogden and Ogden.

~Workout|Wednesday

Big Boy Workout #4- 4X5K with 1K active rest.

I was really looking forward to this workout for the last 7 days. Last week with moving I totally bombed the breakdown session. Today I was nail the workout or bust.

Today session went really well and was my best workout by far for this marathon buildup.

Splits were 

3:22;3:25;3:20;3:04;3:22 for 16:33

3:18;3:26;3:15;3:23;3:19 for 16:41

3:21;3:19;3:27;3:19;3:20 for 16:46

3:25;3:22;3:26;3:28;3:25 for 17:06

Overall avg was 3:21 per 1K; 5:23 for workout and 16:46 per 5K

Little slower on the last rep due to a couple stops. Once crossing Washington Blvd. and another at 21st. So the stop and go was a little taxing but managed.

4K warm and 2.4K cooldown.

PM

3.10 miles on the treadmill

Easy miles on the east bench of Ogden/South Ogden

AM

Slept in a little to late today and had to cut the run short. Will add on this afternoon. Super, crazy windy this morning. 

PM

4.61 around the track during my sons soccer practice. Also thru in 4X100 meter strides. Big boy workout tomorrow. Pretty stoked!

Avg pace 6:39 min/miles

Met Ken, Riley, Matt, Jason and Denver at Windsurfer. From there we car pooled to the start of the Ogden Marathon course. 

Today's workout consisted of 3 mile warm, 18 mile tempo @ 90% of marathon pace, 2 mile cool. 

Nailed the workout. Not sure of overall pace but was in the low 540s whereas two weeks ago I was 5:49 pace at 16 miles for tempo. Good to see some major improvement. But all of this is mumbo jumbo if I can't put it together on Marathon day.