Hurt so good.

AM

Solid group for Monday. I ran with Denver, Jon, and Matt today and went easy. Ken and Riley were pushing the pace and were way ahead. Happy February!

PM

5.11 on the treadmill. 

Freezing butt cold this morning! Denver, Matt, Riley, Ken and I did a big loop in Ogden thru South Ogden and did some good climbing today too. Only thing keeping me motivated right now is that dang ground hog saw his shadow so Spring better come way early this year. Happy Ground Hogs Day!

No run. Fever with hot/cold chills. Body feels pretty messed up right now. 

No run again. Fever broke last night but feeling incredibly weak. 

Feeling alot better today. Flu hit me hard, energy levels are still low today. Most likely take the rest of the week off to make sure I am 100% healthy.

Finally feeling back to normal. Had some good sleep and finally was able to get liquids and food in yesterday which helped a ton. Sickness destroyed me this week. Glad it did it now instead of a couple weeks before the marathon. 

Avg pace 7:02 min/miles

Moderate Monday

Met early with Riley did about a mile and half then looped back for Matt and Denver.

Ended doing which seems to be our typical loop for Monday. Run the upper east bench then drop down to Grant off of 21st then head into Riverdale and loop our way back.

Riley and I got going and was hitting mostly between 6-6:15 for the majority of the last half. Solid run for a Monday. 

Legs felt pretty good today for the most part. Riley was living in the past today. Singing 80s and 90s commercials and puting his own twist on to what Folgers coffee commercial should sound like. Stomach was hurting I was laughing so hard. Great way to start out the day.

avg pace 6:58 min/mile

Workout/Wednesday

Met up with Ken, Riley, Denver and Matt at Smith's we warmed up for almost 3.5 miles with 4X30 second strides.

Workout was 15X1000. I opted to do 10X1K do to some fatigue from being sick last week. Goal was 3:20(5:20 pace) for the interval with 1 minute rest. Overall it went very well. Spot on for the splits. (320;319;319;315;319;319;320;319;322;319).

Workout was a good confidence booster. Really havent focused on intervals at all this winter so this is a good start.

Did a couple miles while Riley and Ken finished up then cooled back to the cars.

Overall distance- 15.05

PM

Easy 5K on the treadmill 

Recovery on the treadmill. Legs are heavy and destroyed!

Another recovery run on the treadmill. Air is so crap right now. Probably the only time I am wishing for snow to push the smog out.

My 12th Wedding Anniversary today and my wife was kind enough to let me get a run in. I opted for the treadmill of course to watch the Olympic Marathon trials. Rupp is a beast and glad he will be representing the USA. Along with Meb and Ward. I will be honest. I never had Ward in the top 3 with any of my predictions. I had Ritz all the way and feel terrible for him that he won't be on the Olympic Team. Also Peskedra I thought he would sneak into the top 3 also. 

Run today was

3 mile warm

10 mile moderate tempo @ 5:53 avg

2 mile cool

Moderate Monday

Met up with Jon and Ken at Smiths. Weather was awesome thsi morning, light rain to start but stopped shortly in and a whopping 41 degrees! Felt so good! Started pretty conservative for the first mile with a Secret Bathroom stop. Then started rolling from there.

Splits were 801;609;628;611;609;605;610;609;607;608;621;548;556. Cool down for 2 miles at 746 and 804. Great run again. I think it was a little quicker than last week. Hills felt harder this week and Ken gapped me by 10 seconds or so caught him on the flat and then finished a little back off the last mile.

overall avg pace was 6:31 min/miles

Solo run from Smith's. Ran to the top of Skyline then made my way South. Dropped down to Combe, made a small loop in South Ogden, then headed back to Smith's. Took it pretty chill today, nice and relaxing recovery run.

7:32 min/mile

Workout/Wednesday

Met Moss, Jason, and Ken at the Pond. Did a long warmup of 6.5 miles with 2X30 second strides.

Workout was 20X400 @75 pace with 60 second rest. Workout went fantastic and for the most part felt pretty easy. Last 4 were getting tough because pace dropped but thats expected.

Last 8 Ken and I started dropping the pace. 64s were Kens fault. But workout went better than planned. Great motivation moving forward.

Jason was about 3 seconds ahead for the first 14 repeats then was with us for the last 6.

Moss did 16X400 and 4X200. Great workout for him. He hit same pace as us for the 16.

Splits- 72;74;72;75;72;75;73;75;72;74;72;73;71;71;68;69;64;70;64;70

Overall avg of 71.3 (4:46 min/mile)

2.40 mile cooldown with Jason and Ken

PM

Double: 3.11 on the TM

Met Denver at Smiths. Did the same route that I  did on Tuesday. Legs were hammered! With 2 runs yesterday and 2 hours of Basketball it was rough going this morning. Glad pace didnt matter, love/hate relationship with recovery days.

8:13 min/mile

Little stroll through North Ogden. 

7:04 min/miles

Long Run/Workout

Met Riley at the pond. Started our warm up and the plan was to do 3X5 mile at Marathon pace. But I felt that was a pretty big workout right now so Riley suggested our 3-2-1 breakdown. I was more on board with that one so that was the workout for the day.

5 mile warm. 3-2-1-800-400 w/1:1 rest, 1.5 mile cool

Splits for the workout was:

3 mile (16:32)

2 mile (10:25)

1 mile (4:58)

800 (2:27)

400 (64)

Really, really happy with thos workout today. Have been feeling great the last 2 weeks and been nailing workouts and getting some good confidence. Riley was solid today like always. Good to have him up front so I can gaige on where I am at. I have work to do still, but slowly getting fit again.

Moderate Monday Fail

Met at 5 with Ken, Riley and Matt. Did one loop around the Hospital then came back for Denver.

Started the progression which is our normal Monday Route. I felt pretty tired to begin the day but still had a pretty solid run going though 10 miles. Climbing from Riverdale Rd. into the terrace my legs just came off. Was heavy, tired, and just blah. So I threw in the towel for the progression. Jogged the last 4 miles back.

Not really disappointed with how the run went. My mileage is going up, and I had a solid 20 on Saturday which I'm sure had to do with the residual fatigue today. Anyways this is all mumble, still a solid 15 to start the day.

Progression splits- 7:55; 6:31;6:23; 6:11; 6:08; 5:56; 6:01; 5:53; 6:09; 713(hill mile).

Met Jon, Bret, Riley and Matt at the Ogden Parkway/Rainbow Gardens. Jon, Bret and Riley went on to do trails where Matt and I stayed on the Parkway and did an out and back. Stomach wasnt to happy this morning. Multiple secret bathroom stops. Also it was cold this morning, weather said it was 24. Really, Really excited for Spring and Summer.

PM

5.31 miles to Woodruff Auto to pick up my car. 

Workout|Wednesday 21St. Pond

Good group for a workout today. Ken, Riley, Moss, Denver and Matt and I.

4 miles up the parkway w/1 by 30 second stride

4 mile tempo- Splits 5:14; 5:14; 5:14; 5:19 (21:01) 5:15 avg/pace

1 mile jog

4X400|2X200

Splits- 71; 72;68;71;31;31

1mile cool down

Total mileage 12.20

PM

Double: 5K on the TM

Got to sleep in an extra 30 minutes today which felt great, but 5:30 is still stinking early. Drove to Smith's on Country Hills and did a solo loop around Ogden and South Ogden.

Legs felt surpisingly good today for a recovery run.

avg pace 7:15 min/miles

Out and Back on the canal road. Bit muddy on some spots, and  some snow but for the most part was quite enjoyable. 

 2.60 mile warm

First time running this race and it was quite enjoyable. Not much to it, just a simple out and back, flat, easy to gage the pace. 

During the race the pack separated almost immediately by the first mile. After mile one I started working with Benjamin for about the first 5K. Then he started fading back a bit so I set my sight on Nate up ahead and was only 10 seconds back from him at the turn around. I stayed patient and eventually caught him a little after the 10K. Held that spot for maybe 2-3 minutes then he caught back up. We talked for a second and ran together til mile 8. He then gapped me a little bit. He ended up getting me by about 10 seconds. My overall goal was to come in around 50:00 minutes so I was a little off. But training is going well and fitness is going in the right direction so no excuses. 

Congrats to Riley for taking down Krongs course record, also on getting the Win for this race. 

4.20 mile cool down. 

15 miles with Jon, Riley, Moss and Denver. At the end of the run we did 4 sets of uphill/downhill sprints. Beautiful morning, mid 40s felt fantastic.

 Broke out some Skechers GORun 4-2016. Great update to the shoe and felt great right out of the box.