Hurt so good.

TEMPO RUN

 3.70 Warmup

5 mile Tempo @ 5:30 pace

Splits- 5:26; 5:23;5:34; 5:34; 5:29

1.35 cool

total miles-10.05

Went and ran on the WRC 10 mile course before class, legs felt a little heavy from yesterdays run. Pace was comfortable on the down and on the hills I will be honest, the goal was just to make it up!!

Avg pace 7:09 min/miles

TRACK WORKOUT

2.60 mile warmup

12 X 400 @ 72 pace w/ 80 s/r/j

2.75 cooldown

total miles- 9.05

Ran on some new roads in north ogden that I haven't ran on before. Good mix up from the normal routine

avg pace 7:10 min/mile

LONG RUN/POWER RUN

 4.25 mile warmup

10 mile power run @ 5:51 min/miles

Splits-5:53; 5:51; 5:46;5:49; 5:51; 5:49; 5:52; 5:53; 5:54; 5:42

2.75 mile cooldown

My last 10 mile power run was at an avg of 5:54 pace,

avg pace today was 5:51 min/miles. Showing little improvement, would like to get it down to about 5:40 pace before May.

Good week, 3 solid workouts, and feeling good!!!

Nice run, legs have responded well from Saturdays workout.

Avg  pace 6:45

TRACK WORKOUT

There was this add for Utah Running.com that said your a runner if.....

Well your a runner if a treadmill can't go fast enough for your track workout!!

Today's weather was chilled, plus I had to run late due to my wife working so I decided to head to the gym and try a track workout.

3.00 mile warmup

Breakdown workout

1X1600 @78 pace 3 min recov

1X1200 @78 2:30 recov

1X800 @ 75 pace 2 min recov

1X600 @75 90 sec recov

2X400 @75 (treadmill doesn't go any faster than 5:00 min/miles) 90 sec recov

Good workout

3 mile cooldown

Recovery run 

7:04 avg

Ran to they gym with my wife and then continued my run on the treadmill. Averaged around 6:30 min/miles. 

Did core workout, abs, lower back

then ran home with my wife.

Had to cut my run short tonight. I figure I want to run well tomorrow and didn't want to bust out a 10 miler a night before a race.

6:52 min/miles

Beautiful day for a race. Showed up to Weber State and like always good to see most people up there. Warmed up w/ Steve Shepherd for a little over 2 miles then took a gu and went to the start line. Noticed that Bryant Jensen wasn't there which means that moved me up to 1st place overall in the series. Which I feel guilty for winning by default, but that's what a circuit is I guess.

Started out with a 5:33 mile and had seperated the group, but still could here foot steps behind.

Mile 2 is a way steep down hill and hit 5:00 flat, by now steve and this other guy from Oregon was right there. So mile 3 I set back behind Steve and this other guy and went with the flow

mile 3 was 5:25, now me and steve had seperated the guy from Oregon

mile 4- 5:36 still just me and steve

mile 5- 6:28 now I am in 3rd!!! the guy we dropped was an animal on the hills passed steve and I like we weren't even running.

mile-6:32 caught steve, both of werent feeling to hot. I had a terrible gut ache, and steve had been sick. By mile 7 and the last huge climb, Finally belched out a ton of air and felt great.

Mile 7 was 6:56 no more hills for a couple miles at least.

Mile 8 and 9 were 5:11; 5:37. and had left steve by now

Mile 10 another big climb with fast downhill managed a 5:51.

Overall 2nd place, first in age. Legs are coming back, I was about 45 seconds slower than last year, but honestly I wasn't even planning on breaking 60 today. Now another 3 weeks of training for the WRC Half. Excited to run this race, always way competitive and humbling at the same time.

A.M.

8.64 miles @ 6:58 min/miles

 P.M.

Snuck in 3 miles before work

@ 6:36 pace

Nice evening run around North Ogden

Avg pace 7:15 min/miles

Ran up to Weber High to do a track workout and low and behold they had a track meet so I had to run back home and ran at the Park track about .50 miles away from my house.

Total warmup was 6.25 miles

TRACK WORKOUT

6 X 1 mile breakdown workout w/ 3 min recov

Splits 5:18; 5:15; 5:12; 5:10; 5:08; 5:05.

.50 mile cooldown

 total miles- 12.75

P.M.

2 hours basketball

Legs were a little heavy from yesterday 

but managed 7:05 min/miles 

Nice recovery run

Tried to attempt a tempo tonight. 7 miles @ 5:30 pace and got about .25 into the tempo and could just tell it wasn't the day. Key thing that I have focused on this year is not to get disappointed when I cant hit workouts. I do what I can do for the day and will try again the next.

9:05 miles @ 6:45 pace

Really a disappointing run today to end the week. My legs felt awesome!! Stomach was killing me. Lets just say that this has been the story of my life!!

The plan was to run 13 miles around 6:45 to 7:00 min pace then hit a 4 to 5 mile tempo at 5:30 pace. Got 1.50 miles in and had to stop. Today was a record 5 bathroom breaks which caused me to cut my run about 2 miles short. Like I said disappointing!!

 18.60 miles @ 7:00 min/pace

TEMPO RUN

 3 MILE WARMUP

6 MILE TEMPO

SPLITS- 5:36;5:27;5:24;5:21;5:18;5:15

1 MILE COOLDOWN

This workout has been done by Josh Cox and Ryan hall, they start out around goal marathon pace and gradually increase pace per mile. About 3 weeks out of a marathon they typically get up to 15 miles.

I will find the article and post later.

A.M.

9.10 miles on the tread.

P.M.

5 miles at the gym with abs, hips and lower back workout

Felt good outside today, ran on the canal road with no mud!!!

avg pace 6:47 min/miles

P.M.

2 hours basketball w/ friends

Went up to weber high to do a track workout. Just as as done warming up the Weber track team  came on the track and I got booted!!

oh well I guess,  it was a blessing in disguise my legs were literally blown from last night playing basketball.And I wouldve suffered through the entire workout.

 I will hit a hard tempo tommorrow at half marathon pace to get ready for next saturdays race.

 6.60 miles @ 6:50 min/miles

TEMPO RUN

 2 mile warm up

6.5 mile tempo @ 5:31 min/miles

No cooldown. My mom was nice enough to watch my 2 boys so I could get a run in. So I had to get back so she could get back to work.

Good tempo legs felt stronger today. Good pace today, Hopefully I can add 6.5 more miles at the same pace for next weeks race.

Great run today. I tried a different pre run food to see if it will help my stomach out.

As weird as this may sound but to slices of white bread and 16 oz of fluid with 8 oz water and 8 oz sugar free Rockstar about an hour before my run.

Well I think I might have found something because I didn't have to stop once for any bathroom breaks.

Run felt great avg pace 6:31 min/miles w/ 3 miles at 5:40 pace from miles 13-16.

Run through North Ogden, Legs responded well after a hard run on Sat.

Avg pace 6:53 min/mile

Attempted a run tonight. But w/my  new work schedule. There is always one day out of the week that I feel like a zombie!!

Went to the Gym w/ my  Bro in law and got 1 mile on the tread and about 2 miles in on the trainer and I was done. No energy tonight!!!

TRACK WORKOUT

3.55 mile warmup 

Breakdown Workout

1X1600 @ 76 w/ .30 jog

1X1200 @ 76 w/ .30 jog

1X 800 @  72 w/ .15 jog

1X 600 @ 72 w/ .10 jog

2X 400 @ 68 w/ 90 second rest

2.85 mile cooldown

Total miles- 10.35 miles

Stayed mostly flat today. Ran through Harrisville and into North Ogden for a little bit

Average  pace 6:42 min/miles