Hurt so good.

WRC 5K OGDEN

Well first race of the Ogde Winter Racing Circuit went well. I wasnt planning on running it this year but I entered a contest at Mckay Dee Hospital and WON! So they are sponsoring me through the circuit and got me into the Ogden Half Marathon in May. 

Anyway I showed up way early so I get my shirt and stuff together and as I was getting ready to warm up I realized I forgot my watch. So today was all off of feel which is fine sometimes racing that way is better. Managed to get roughly 2.5 miles in for warm. 

For the race I saw James Moore, Jed Johannson, Nick Fischer and that was pretty much it. As the gun went off I took off and tried to attack the first mile to get a solid cushion so I could take it easy on the hills. But as I got to mile 1 I took a peak back and Nick was about 10 seconds back so I pushed the hill and attacked the down hill portion as I got to mile 2 I couldnt see him anymore. 3rd mile went pretty fast and sprinted in for the 16:45 finish and a new PR on that course. 

Its crazy the last 3 times I have raced the 5K I have been pretty close in time every year.

2010- 16:54; 2012-16:56; 2014-16:45(PR)

Anyways I wish I knew my splits but it was it is and it was a great deposit today

After I met up with the Ogden Crew and tacked on 10.75 miles with they guys. Great morning!

Total mileage- 16.35

P.M

6 miles easy on the TM. That 90 mile week was nitching at me and had to go get it. First 90 week in probably years!!

Some Photos from Intermountain:

Track Workout @ weber state indoor track

3.50 mile warm with 4X100 meter strides

4x1000 @ 75 pace splits- 3:07; 3:04; 3:04; 3:02

4X800 @ 73 pace. Splits- 2:26; 2:25; 2:25; 2:24

4X400 @ 68 pace. Splits 68; 68; 67; 64

Recovery was floating 400s mostly just to get more miles in

400s were 75 second rest about 50 shuffle

1 mile cool

Felt really strong today. Goal was to hit 75 for entire workout but got into a groove and ended up being one of those days.

Total mileage- 12.25

Easy run on the TM. Nothing fancy at all

avg pace 7:00 min/miles

3 mile warm with 4X100 meter strides

8 mile tempo @ 5:21 avg

1.35 cool back home

Tempo went good felt alot better then last week. Had a major side stich at mile 2 so I stopped for a couple minutes to stretch it out then the last 6 went well. 

Played basketball for 2 hours and based off equivelent time and running I found a chart that stated 30 minutes of basketball is equivelent to 1 mile of running.

adding miles since it was time and good cross training.

Easy run with Riley around Weber State and up into Uintah area. Nice and casual, good conversation like always

P.M.

5.40 miles on the TM. Legs felt 10x better tonight then this morning. Pace easy, 7:24 min/miles

Plan today that I set forth on was not accomplished! :(

My 30th Bday is tomorrow and I really wanted to do a 30 mile run. I have been planning it for awhile and I know its manageable. But today the body thought otherwise. 

For 24 miles I avg 6:27 min/miles. The thing that I lacked today was liquids, and gels. Around 21 miles my body started shutting down and I slowly started hitting the wall. 

Mile 21 was 6:28l mile 22 was 7:19; and after that I decided to head home and cut it before it got worse. last 2 miles were around 7:30 pace.

Little bummed but not disappointed. Its something to work towards if I want. Next attempt I will be more prepared with taking water more often and gels earlier.

Planning on getting 6 in tonight to get 30! This was option C.

Great runs today by the Ogden Crew! Sounding like everyone did really well at the 10K/

Easy run on the TM. Nice morning off from school it was nice to actually sleep in after a long swing shift in the ER.

avg pace was 6:40 min/miles

Was going to do 8 mile tempo today but man I was fatigued and felt flat! So no workout today, hopefully tomorrow. Fatigue was most likely due to lack of sleep and I had a pretty bad sinus infection over the last couple of days, so really not to bummed that I felt like garbage.

3 mile warm with 3X100 meter strides

8 mile tempo @ 5:18 pace. First 6 were at 5:19 avg then dropped to 5:15 for the last 2 miles.

Workout was done on the TM @ 1% incline. Wished I couldve gotten outside but it was raining and blowing pretty good. Pretty happy with how today especially with how crappy I have been feeling the last couple of days. Excited and should be ready to roll another half next weekend.

1.20 mile cool

P.M.

4.25 miles @ 7:04 avg

A BIG FAT ZERO!

Celebrated my 10th anniversay with my beautiful wife! No regrets and loved every second of this day. Here's to 10 more!

Met up with Dave at Bues pond and did a easy casual 10 miler up around South Ogden

Great to have company for a run

P.M.

Easy 5.60 before dinner, taking all the kiddos out for Pizza! Good times for the Van Beekum's

WRC 10K

Met up with Dave around 7 to hit some miles before the race started. We managed 5.50 miles

Race:

Today I had no pace planned I just wanted to go out and push as hard as could and whatever the day brought me thats what it was. As the gun went off I quickly jumped out into the lead and then all of a sudden James came blowing past me so I tucked behind him until we started climbing the first hill. This comes around .25 miles into the race, from there I jumped into the lead and just rolled with it. First mile was 5:20; then the bombing down hill came into play and this is where I got a couple seconds up on Dave I hit 4:52 and then mile 3 was 5:10. Now the last 5K is pretty much all uphill until about mile 6. Really the goal from here was to see if I could maybe get Bryant's course record since I was on pace but for the most part the hills sucked me in and I just held on for dear life. Mile 4 was 5:27; Mile 5 was 6:10 and mile 6 was 6:02. After talking to Dave he gained about 15 seconds or so on the hill portion. For the last .20 I hit 57 seconds.

After I thought my effort was right, and happy with that.  I am going to keep running these races as training and just continue to hit some higher mileage until May. 

Good race but Brutal. OgdenCrew took 1st and 2nd place today. Great race for Dave today, probably best effort of the year.

P.M.

4.20 miles easy on the treadmill

Photos of todays race:

Good easy Monday run with Dave and Riley. Weather was 55 degrees and gorgeous! Not to shabby for February up north. Always fun and good conversations. Refueled with Darigold and now off to work. Great start to the week.

Plan was to do a 4 mile tempo with some 400s. But stomach bug got me hard today. So no workout. Just an easy run with like 4 bathroom breaks. Glad just to get outside again today. Great weather for February 

Stomach felt alot better today then it did yesterday. 

Decided to do 4X1 mile today. Started at Marathon pace, 1/2, 10K, 5K

Splits-5:27; 5:18; 5:08; 4:58

Good workout that wasnt to taxing on the body. Starting to cut the miles for this weeks half, hoping its going to be a good one.

I usually take the Thursday off before a race but had some extra time and decided to do 4 miles easy before heading down to STG.

Going to be a fun weekend hanging out with Greg Kinnear. I consider myself lucky...

easy run on the ZEN in STG. Good run before race day. 

DOGTOWN HALF MARATHON

Going to make this nice and simple. 3rd race of the TRIPLE CROWN presented by 1LAW. Headed down to STG because the 1Law stated that they were going to give out 1,000 to the overall circuit winner. Thought it was a good opportunity to win some money. Anyway story at the end of the report.

Hitched a ride up to the start with spencer simpson and Amy Cook. Warmed for about 2.5 miles and threw in 2 strides with Spencer and headed to the start. Talked to some guys from the STG running team and got focused and began the race. 

Talked to Aaron Metler for the 1st mile and we wanted to work together for a bit and go with the flow. Aaron was shooting for 1:07 and I was hoping sub 1:09, but the course ended up being a little bit more challenging then we thought. So anyway by mile 2 Aaron and I were all alone and still running side by side. We hit a dirt trail around mile 3 and was way careful threw there so no ankles were sprained. By mile 4 we were running threw hell hole canyon just a gorgeous ravine that led down to the river bottom. At mile 4 Aaron put 4 seconds on me and it stayed that way til about mile 6. He then opened another gap and had about 15 or so on me through 8. But at miles 8-9 I had a good couple miles and closed again and got   6 seconds behind him, now I was sensing that this was going to be a race if I could muster a solid mile 10 up a beast of a hill. I ended up hitting 5:53 and talking to Aaron he was about 5:30 so he put about 30 seconds total gap on me and opened about another 15 on the downhill through mile 11-12. I tried to get back some time but was running out of distance around mile 12 the race was won. There is a turn around spot just past mile 12 and I saw Aaron coming back at me. I gave him a high 5 and told him congrats! From there I ran in off of feel and came a little short of my sub 1:09. But not dissapointed because it was very challenging and I gave it my best. 

So the story of the 1Law. At the awards I was supposed to get $1,000 for winning the series. The guy at the awards announced the winners and prize money was $250. Now I dont want to sound ungrateful because anything helps. But I was mad, spent alot of money on travel and time for this and they back tracked on everything that was promised. The owner of 1Law  kept telling everyone he nevered stated 1,000 and I should be grateful for what I got. Anyways not to vent alot. My wife and spencer got 100 more out of the guy and Amy Cook got $100 after the guy wasnt going to give her anything.  Just frustrating with the overall outcome. 

Anyways great race will do it again for sure.

Here are my splits: 5:15; 5:04; 5:10; 5:01; 5:16; 5:26; 5:27; 5:09; 5:27; 5:53; 5:22; 5:33; 5:18 and .10 was 4:57 pace. 

Good pictures from STG running center

Easy run with Spencer in STG before heading back north. 

Easy run on the WRC 10 mile course.

avg pace 6:44

easy run on the TM. Legs feeling good and recovered,

Fantastic spring like run today! Just Beautiful weather for the end of February!

Hit the North Ogden Canal rd for the first time this year. 

great run

6:38 min/miles

P.M.

4.70 miles @ 6:24 min/miles before dinner

Now hitting the books til my eyes call it quits! Cannot wait til I graduate in April!

easy run after work on the TM. Legs are pretty fatigued, hate running after a 12 hour shift, just feel beat.