Hurt so good.

First run of the New Year. Had a great weekend off of no running. Had sometime to relax and hang out with the family and let the body and mind heal a little bit before the grind of training for a Spring Marathon comes around.

Met with Riley and Ken early, did a couple of miles then came back for Jon and Denver, Did a couple miles then looped back for Bret. From there we did the old post loop then headed over into South Ogden. We ended up running into Manny on the way back and he did a couple of miles with us also. Great start to a Monday.

Easy miles with Ken, Matt, Denver and Riley. 31 degrees felt fantastic this morning. 

Met at Smiths and did the Ghetto Run.

WORKOUT 

3X2 mile @ 75/90 w/400 active jog between sets.

2.5 mile warm with 2X30 second strides

Set one- 73;88;72;89,72;91;76;90 total run time 10:56

400 jog

Set two- 74;91;73;91;75;95;77;91 total run time- 11:09

400 jog

Set three- 76;90;78;93;78;92;79;86 total run time- 11:13

2.55 mile cooldown

total miles- 11.55

Pretty frustrated with this workout. Was way more consistent last time I did it. Looking at the last set I thought I was on pace but I was way off and slower than expected. 

Taking 3 days off last week to rest could've played a factor for sure. Also I look at the positive that I finished the workout and its another one in the bank. Hoping the legs will be back by next weeks race.

Recovery run

Felt like blah today! Legs were noodles, and just felt like I was going thru the motions. Glad to get this run over with. Now off to the foam roller, then the hot tub and winter crest on the legs for recovery.

Felt alot better today than yesterday. Though there is some fatigue still in the legs, but I should be ready to roll to do some type of workout tomorrow.

Right at the 7 min guy today.

Met Jon and Riley at Lees market in North Ogden. Did a little over 8 miles with Jon the. Riley and I did some more miles finishing off the last 2 at 5:04; 5:04. 

PM

4.21 miles on the TM. Making room for some popcorn at the movies tonight. 

Good group from The Pond for a Monday Funday run. Jon, Ken, Matt, Denver, Riley, Bret and I did the Monday route through Ogden, Harrisville, Business Depot, then added an extra mile around the pond. Excited to race this weekend, hopefully I can race well. If not then at least I know what I need to work on.

PM

3.40 miles on the TM after dinner. Burping up dinner never hurt so good, so good.

Bitter cold this morning. Met with Riley and headed out into the terrace. My face was numb for the entire run. 

avg pace 7:26 min/mile

Easy run through the ghetto of O-town with Riley, Matt, and Denver in 16 degree weather. So excited to get a small break from the cold and enjoy some Southern comfort.

Excited to run the STG Half this weekend. Though I have been really consistant since November with mileage and workouts I dont have a lot of confidence going into the race for some reason. Maybe its been the long lay off of no racing? I dont know but I am hoping that racing Saturday will be a big boost in the right direction.

Wow what a big difference 24 hours can make. 15 degree weather in Ogden to 50 degrees in Mesquite. Ran a new loop around mesquite. Ended up being a great run and my legs felt so good. Best I have felt in at least 2 weeks. Also felt good to actually sweat and allow the muscles to warm up.

Easy shakeout run today in Mesquite. Legs had some pop in them today, feeling ready to roll and finally have some good confidence going into tomorrow. Hoping to have a good race.

Avg pace 6:43 min/miles

Great way to start out with the win for my first race of 2016. I will write more later. Though one thing I did find out about myself is that I am in great marathon shape and horrible half marathon shape! Love racing in St. George, the city knows how to put on a race.

Race started out with a group of 4 guys today. I quickly took the lead around the first corner and I was content to start out pretty conservative through the first couple of miles and just see how I felt. After the first mile I already had a pretty good gap on the chase field and after mile 2 the lead bike said that I had almost a quarter mile lead on the second place guy. So honestly this run quickly turned into a great Marathon paced run. Most of the race just focused on stride. Pushed hard on the down and up and stayed pretty conservative on the flat as splits below will show. Also I have to be honest with myself. I did keep a great steady pace but I also didn't feel like I could turn it on and go quicker at anytime during the race. Last couple of weeks I felt like I have been dragging and energy has been super low. I've had funks like this in the past and I have came out if it and nailed some pretty good workouts and races and I hope this is the case. Also if I am going to focus on some early spring halfs I need to start focusing on interval sessions more often and getting in some shorter faster tempo runs.

But as I said earlier I feel like I am in great marathon shape as I should be because the workouts that Riley had set up for me was for the Phoenix Marathon that I was planning on running but not anymore. So positive on that end is that the workouts were working for what I needed them to do.

Overall it was a great day. Glad I was able to come down to STG and race.

5:22; 5:23; 5:23; 5:20; 5:19; 5:39; 5:37; 5:20; 5:23; 5:31; 5:45; 5:34; 5:36 and :53 for last .16

PM

Shakeout run. 4.31 miles easy out and around the condo.

Nice warm run around Mesquite before heading back home to the snow. 

Avg pace 6:49 min/miles

Everyone was a no show today. Did the Combe road out to South Ogden loop from Smith's. Really good morning for a run. Temps were perfect, 38 degrees with a little rain.

avg pace 7:11 min/miles

Crazy icy today around Ogden. Literally felt like you could ice skate instead of run. There were a couple close calls with Ken, Riley, and I. But luckily no one fell this morning.

Great running today. Over dressed a little bit today, didnt expect it to be so warm.

Awesome story telling by Riley today, made the run glorious beyond measure.

Route was a nice big loop out west.

avg pace 6:40 min/miles

PM

3.11 miles on the TM before some basketball. 

PM

Treadmill run. Had to cut it short, forgot I had a dentist appointment will tac on some tonight. 

PMM

Finishing the day off with 4.2 miles on the TM in 30 minutes.  Been having some lateral knee pain for the last couple of weeks doesn't hurt when I run but after it gets pretty sore. Going to keep foam rolling and ice massaging and hopefully I can resolve the issue. If not I might be calling for some down weeks to get it better. Let's hope that's the last resort. 

75 minute treadmill run. Slight pain in the knee today. Hopefully the treatments are working. 

Fun run out on the Antelope Island with Bret, Riley, and Ken. Haven't been to the island in years and it sure didn't disappoint. Got lost a couple of times but the Island Chick saved us multiple times. Saw heaps of buffalo and deer. Great way to spend a Saturday morning. 

Solid group for a Monday with Matt, Denver, Jon, Ken and Riley. We headed out to the tempo loop in South Ogden then headed into the terrace for the rest. Roads again were such a icy mess. Black ice every where. Running up hill was one step forward and two steps back. 

Just glad to be getting miles in because the winter is starting wear on me. Plus lately it has been making it almost impossible to do a morning workout. Hopefully we can get an early spring!

Easy miles with Ken and Riley through the city of Ogden. Great pace for the day especially with the cold weather. I am starting to believe that we will always be in a dark cold world and that Summer is just a figment of our imaginations. 

avg pace 6:50 min/miles

Also on a positive note I just signed with Skechers Performance again. Grateful for the support they are giving me. This will be my 3rd year on the team and hopefully more to come. 

Running through the East bench of Ogden checking out a new route for Aerobic Builders.Committed to running the Ogden Full Marathon. I said I never would run the full again in Ogden so hopefully I can stay committed to my word and not let my fears take over.

avg pace 7:19 min/miles

PM

3.10 miles on the Treadmill. 

Avg pace 7:15 min/miles

Ran 7 miles easy with Jon then added on 3 more to make 10 this morning. Stomach wasnt to happy with me today for some reason. Had to go to the bathroom every other mile it seemed like. Dehydration and a late night could've played factors. Also what a brisk morning. Had a icicles hanging off the eye lashes by the end of the run. But thinking positive we are one day closer to Spring right? 

Starting watching making a murderer today. Made a 90 minute treadmill run go by super fast. Riley hyped this documentary up so I thought I needed to develop my own opinion on it.

Run went well. Hit the let 10 minutes @5:27 avg which is goal Marathon pace. Feeling ready to start up with some new workouts next week and to start ramping up on some mileage for a Spring Marathon. 

2 mile warm

7X1 mile with 1 mile recovery 

Splits- 5:27; 5:24; 5:21; 5:18; 5:15; 5:12; 5:08

.60 cool down

Watched episode 2 and partial episode 3 of Making a Murderer. Pretty interesting stuff going on in this investigation so far.