Hurt so good.

TEMPO RUN

2.85 mile warmup

20 MINUTE TEMPO @ 5:25 pace Total distance-3.70 miles

3 mile cooldown

Legs are feeling GOOD!! ready for WRC 5k on Saturday.... But not looking forward to the hills!! ;-)

Nice run today. Ogden to North Ogden Loop. 

Avg Pace 6:45  min/miles

Run on the Ogden Parkway tonight with Bryant Jensen. It was good to catch up with him. Stomach wasn't feeling so great tonight for some reason. Good days and bad days I guess.

Easy run at the Gym. Lets see how the race goes tomorrow!!!

2.30 Mile Warmup

3.10 mile race

6.60 mile cooldown

 Today's race came way fast!!! I can't believe its racing season again!!!

Well I got to the Dee about a half hour early and warmed up with Steve Shepherd. Then ran into alot of friends before the race started. It was good talking to everyone and catching up. Right before the race started Bryant Jensen came running by. So I knew with Steve and Bryant there it was going to be a fast race!! Especially with Bryant, he just came off a 1:08 @ the U.S. half marathon championships. The gun went off and quickly me, Steve, and Bryant had seperated ourselves from the group within a half mile. For me the race was just to see where I was at because I really haven't had a productive winter. First mile was 5:30 the exact same time as last year so good start. During mile 2 mile legs fell apart!! I was waiting for it to happen, by now Bryant and Steve were ahead and I was in no mans land. Mile 2 was 6:00 flat and I managed to a 5:17 mile 3. Overall a time of 17:17. Bryant crushed the course record @ 16:19. Steve ran a 16:58. My time was 30 second slower than last year and I am cool with that. The positive is Hamstring is 100% better so I will never bring that up again, and now I am motivated to get myself fit to get myself to where I was last year.

Nothing fancy today. 

9.10 on treadmill @ 6:55 min/miles

Another easy run on the Treadmill

9.10 miles @  6:50 min/miles

TRACK WORKOUT

 I have been stoked to get this workout down on paper!!!

Today I did 12X400 and the goal was to hit 70-72 pace. Today was one of those days that makes running fun.

Here is my splits- 67;66;68;66;67;66;67;67;67;66;68;67

 Warmup-3.45

Cooldown-2.75

I can't recall the last time that I hit 66-67 pace consistently for 12X400 or if at all!!

Hopefully this type of effort will start showing up in the Winter Circuit over the next couple of months.

Total miles-9.60

You know I just have those days where my stomach just doesn't want to cooperate. First 4 miles felt awesome then I had to cut my run short because every mile I had to hit the restroom.

Dies anyone have any ideas for some type of pill or drink to take before a run to settle ones stomach???

I am open for suggestions!!

TEMPO RUN

 3.40 mile warmup

5 mile tempo run @ 5:30-5:35 pace

splits- 5:31; 5:29;5:34;5:41;5:31

1 mile cooldown

That fourth mile always kills me!! Slight up hill the whole entire mile. I swear before May I will hit sub 5:30 on that section!!!

Good run!! Feeling more comfortable and catch myself getting into a rhythm earlier in my runs.

Nice to end the week of good runs with a long run...

17.20 miles

Avg pace 6:51 min/miles

Ran from north ogden hit the ogden marathon course backwards then ran along mountain road back into north ogden.

mostly flat with rolling hills between miles 10-14. Good loop!!

Beautiful day outside!!! To bad I had to run on the treadmill!!!

Avg pace 7:00 min/miles

9.40 miles on the canal road in North Ogden, still muddy in most spots. But way fun to run, legs were covered in mud.

Avg pace around 7:05 to 7:10 min/mile

Felt like I needed a day to hang out with the friends..

NO running

2 hours of basketball.

The plan for the night was 4 mile tempo, but I figured with the WRC 10K on Saturday I could use that race as my second workout for the week. Tonight I hit 4X1600 w/ 200 meter jog in between.

Splits- 5:27; 5:24; 5:21; 5:15 

Good progressive workout, felt winded on the last repeat with the short rests.

Stepped on a rock the other day running and now my arch feels way bruised. I have had plantar fascia before, and it doesn't feel the same. Hopefully nothing to serious.

Tonight I just wanted to keep the legs loose for tomorrows race. Plus tonight was awesome!! Full moon outside, 45 degrees, pleasant evening for running.

 Avg Pace 7:21 min/miles

The WRC 10k, so I will be up front with everybody right now. I just don't get excited to run these courses anymore. Honestly I might sound like a wuss but they are BRUTAL. Last year for me. Next year if I do any will be half marathon and 30k only.

So on to the race, not a good start for me today. First my alarm didn't go off so I was in a panic to make it to Weber State. Once I got there and got my bib and chip on I managed a 2 minute warmup. So when the race started I knew that first mile was going to hurt!! Trying to run fast on stiff legs not a good combo.

Quickly Bob and Bryant and I seperated the group by the first mile (5:23) Mile two is always the fastest, Steep brutal down hill feels like your running off a cliff. By mile 2 Bob had jumped out to a huge lead and I just wasn't feeling it. I told Bryant if your going to catch him I would do it now. So Bryant took off and I was in no mans land. (5:01) By mile three you have a slight up and gradual down managed a 5:41 mile. The rest of the race is all up hill and to be honest I had no plan to push the uphill today and nobody was behind me to catch me so the last three miles Dropped the pace and shut everything down. So basically I gave UP!!! I admit it, and don't feel guilty about it. To be honest I don't want to blow myself in a hard race and suffer for the next week of training. Especially that were still only in February. Maybe I am just being smarter and looking at the ultimate goal in May.

Last three miles were. 5:52; 6:36; 6:37. Last .25 was 75 seconds.

3rd place overall, time- 36:28. Bryant ended up catching Bob and ran a 34:00 flat beating my course record by a little over a minute. Bob ran slightly under 36 minutes.

Ten mile is in three weeks, planning on taking it easy on that one also. By far the hardest race of them all!!!

9.05 miles 

Nice run today through north ogden and pleasant view. Stayed mostly flat with slight down hill towards the end of the run.

pace was relaxed 7:15 min/miles

TRACK WORKOUT

3.50 mile warmup

8X800 @ 75 pace

2.10 mile cooldown

2 Hours of Basketball

Love the break in the middle of the week, but I know I am going to have to focus on getting my miles up over the next couple of months. 

TEMPO RUN

 3.40 mile warm up

4 mile tempo @ 5:30

Splits- 5:30;5:30;5:28;5:25

3.15 mile cooldown

Total miles- 10.55

Ran on the Treadmill again today. Was starting to get stormy outside, I guess we are supposed to get a pretty good snow storm this weekend. Oh!!! I can't wait til' winter is Freaking over!!!!

Started pretty conservative the first 2 miles. Stayed around 7:30 pace, by the time I was done I slowly manged to hit the last 30 minutes under 6:15 min/miles.

Good week so far, the body is feeling good. Tomorrows plan is 16 to 18 miles with a tempo run of 3 to 4 miles @ marathon race pace.

LONG RUN

The goal for today was to do a long run and mix in a 3 to 4 mile tempo around 9 to to 10 miles.

Pace was around 6:40 to 6:45 for the first 9.50 miles. Then I began my tempo and legs felt really good. Hit the first mile 5:32, Second @ 5:30 and then my garmin died I would guess my last mile was around 5:35. I wanted to do 1 more mile but I didn't know where the mile marker would have been. So I bagged the fourth mile.

Did a four mile cooldown off of feel.

Ended up @ exactly 16.50. Pace roughly around 6:40 including the 3 mile tempo.

Nice weather today!!! First time this year that I actually got to wear shorts!! legs felt okay today, for some reason they are a little sore from Saturdays run, but seemed to loosen up as the run went on.

 Avg Pace 6:55 min/miles