Hurt so good.

Man what a terrible run today. Wind and Snow, with every step it felt like I was sliding back 2 steps. Ended up doing six miles on the WRC 10K course then dropped down into Bues Pond to get out of the wind ended up doing 4 miles down there.

Overall pace was 7:20 min/miles

A.M.

Easy on the TM.

avg pace 7:08 min/miles

P.M.

Met up with Ken Richardson and Riley Cook out in Riverdale for a long run, We ended up starting at Weber State and left a car at the Parker Lane Trail head. 

Run consisted of 11 miles at conversational pace then 5 mile tempo at Marathon pace.

splits were 5:37; 5:24; 5:15; 5:23 and 5:29 had to stop at mile 5 for a quick bathroom break. Overall pretty happy with todays result.

Long runs are a work in progress, but legs felt good for majority of the run.

Avg pace was 6:30 min/miles for whole run.

Marathon training has begun and time to incorporate some marathon paced runs into the workout routine. Ended up doing a 1 mile warm with 9 mile tempo @ a little slower than marathon pace.

splits were 6:00; 5:54; 5:48; 5:43; 5:39; 5:35; 5:32: 5:30; 5:28

I like this run a lot the first couple miles are a little slower. But gets the body into a rythem to finish the later miles strong.

1.55 cool

Easy run on the WRC 10 mile course. Legs were pretty heavy today from yesterdays tempo. Managed to get through the hills though, great weather for running today. Shorts and short sleeve shirt with arm warmers.

avg pace was 7:25 min/miles

Tempo run/Fartleks

3.35 mile warm

4 Mile Tempo @ 5:22 pace

splits- 5:23.84, 5:23.81; 5:23.95; 5:19.38

pacing felt great. splits were right on.

6X400 @ 74 pace with 400 jog for recovery

1 mile cool

Total miles- 11.35

No Run Today!!! Had a good streak of solid weeks going but 2 midterms today @weber just was to much.

Probably a good thing One extra day of rest might be beneficial hopefully???

easy miles on the TM.

avg pace 6:40 min/miles

last mile @ marathon pace

Well another race down for the WRC. Next race is the Half Marathon on April 7th. It will be good to have a month to get some solid miles in and build some endurance on the long run.

For this race it is by far the hardest race out of the whole Circuit. Total vertical gain is over 900 feet and total over 1900 feet of total elevation change.

Warmed up for 5 miles was planning from the beginning to use this one as a solid long tempo run. As I was warming up my GPS died on me so I was scrambling to get any type of watch to run the race with. So thanks to Mark from StrideRacing who donated his watch to me for the race.

Mile spits my be off a little because it is coming from memory since I don't have Mark's watch with me. First mile I wanted to just get into a rhythm and stay conservative, I think we hit 5:26 the first mile and was about 11 seconds slower than the 10k. I thought for sure with a slower mile I would be back a little bit from the lead guys but was in first. Second mile was 5:01.19 seconds slower than the 10K by now it was me and Albert Wint and Riley.

For me this is where the race started coming together and the legs started feeling good. Mile 3 and 4 were 5:10 and 5:30 faster than the 10K. By the time I hit mile 4 one of my buddies was out on the course said that I opened a huge gap on the other 2 guys so that was good to here. Mile 5 was 6:05. Again faster than the 10K. I didnt catch my 6 mile split but I know at 10k I had a faster split for the 10 mile course by 15 to almost 20 seconds. 

mile 7 was the big one this is where you get most of the climbing I hit a 6:40 mile and was glad that the majority of the hills were over. mile 8 was 5:01, steep down from all the climbing and mile 9 was mostly down with a small climb in the middle managed a 5:25 and again the last mile not sure what the split was but overall time was 56:51 about a 5:40 pace

For me that was almost a minute PR on the course. Ended up putting another minute on Albert for the overall lead for the Circuit. On a side note this is the second time I have ran without a GPS in a race and I have 2 PRs so I am thinking that the garmin is holding me back a little. So I might be done with it at least for races, just sayin.

Again glad for the overall result got 17 miles on the legs today which felt more like 20+ with the hills. I am really glad how training is going. My body has responded well with all the workouts that I have thrown at it. Solid week of workouts about 25 miles of workouts on the legs, and feel great. Well the hills are done and on to the Half, hopefully I can knock down a PR on that course also!!

Recovery run on the TM avg pace 7:22 min/miles.

Legs felt really good, no tightness, soreness, a little heavy which is expected.

Overall I feel really good.

9.30 miles easy on the TM. Weather is great outside, I need to start getting my lazy butt out of bed to get in a run outside before my wife goes to work.

avg pace 6:58 min/miles

p.m

4.15 on the TM. a

avg pace 7:15 min/miles

70 min run on the TM. Really need to get outside on the roads, but really enjoying sleeping in a little longer than usual. Feels like I have a lot more energy for my runs

avg pace 6:44 min/miles

2.10 warm w/strides

5 mile tempo 

Splits- 5:25; 5:13; 5:09; 5:19; 5:24

200 meter jog then straight into 6X200 @ 34 seconds w/200 recovery jog.

.40 mile cool

total miles-9.10

Easy run on the Canal Road in North Ogden. Pretty interesting I ended up dropping down off the canal on this trail I have never been on, the trail was about a mile long is all. But pretty cool features, the trail took me to some rock cliffs, got to say it was pretty cool!! felt like I was in a whole new world, but still in North Ogden.

 6:53 min/miles

p.m.

30 minute barefoot miles. Love the way the Minimus feels!!!

7:18 min/miles

Easy miles today on the canal Rd. Ran With Bret and Bryant Jensen, Bryant is down from Flagstaff for spring Break, good to run with him again.

Cut run short due to a Dr. Appointment to get a good old fashion Physical for my athletic training program.

P.M.

Basketball game, good cross training.

Good solid long run. Goal for today was just to get some distance on the legs and start building more endurance for the Marathon. So for today I decided that every other mile was going to be at Marathon pace. 

Got about 5 miles of marathon pace in, instead of 9 miles which was the original plan. But to be honest the wind was BRUTAL today. The route I was doing was unfortunately straight in my face so I felt like I was beating myself up more than I should've.

But 18 miles on the legs which I am grateful for. Great mileage for me this week, ready for a day of rest.

65 minutes on the treadmill. I guess winter wants to go out with a BANG!!! 

Legs felt good today. Having a little tightness in my piriformis but nothing to serious.

Slow going  today. Hit the trails above Weber State and all I have to say is that it was Freezing!!! and wasn't prepared, totally under dressed.

avg pace 7:50 min/miles

Track Workout

3.40 mile warm

5X1600 @ 75 pace w/2min recovery

splits- 5:01; 4:59; 4:57; 5:04; 5:03

Workout felt good. Was a little nervous that pace was a little to fast but managed just fine. The last mile was a little hard, wheezing a little bit, but glad it was right where I wanted the split to be.

2.50 mile cool

total miles-  11.35

Met up with Cam Harvey @WeberState for a nice easy 60 minute run. Weather was fantastic!

avg pace 7:09 min/miles

LONG RUN/TEMPO/HILL REPEATS/INTERVALS

3.75 mile warm

8 mile tempo run @ 5:40 pace.

splits-5:36; 5:40; 5:37;5:38;5:43; 5:49(straight into the wind) 5:47; 5:51.

1.20 mile cool

6X200 hill repeats @ 38 seconds w/200m jog

.50 mile cool

3X1600 meter @ 5:30 pace w/.10 jog

splits 5:29; 5:31; 5:31

1 mile jog home

MAN! good to have this one under the belt. Overall felt really good, had some side/back pain for most of the workout. Could've been from lifting furniture yesterday. Could have been more prepared with liquids, was warmer than I thought. But great workout!!

Easy run on the TM.

avg pace 7:15 min/miles

Ran from Weber State to South Ogden. Looped through Uintah and Back to Weber.

avg pace 6:54 min/miles

Decided to do an easy run today due to lack of time. Planning on hitting a hard workout tomorrow. Run felt good, wind is still blowing out of the southwest, the wind has been constant for at least 3 weeks now.

avg pace was 6:58 min/miles

Track Workout

2.50 mile warm w/strides

5 X 2K @ 78 pace. 3min jog recovery

2.30 mile cool

total miles- 11.65

A.M

6.00 miles on the TM then off to the Library to study.

P.M.

Snuck in 3.50 miles then off to study for a Big BioMed test tomorrow.

50 minute run on the TM. Cut it short to get my son to his first Spring soccer game!!

Legs feel great, excited for a day off tomorrow. Planning on a 90 minute run on Monday with 4 mile tempo @ goal half marathon pace. Then a mini taper during the week to get ready for the Half this upcoming weekend. Would love to run well. Hopefully this race will give me an idea on what needs to be done to get that sub 2:25 in Ogden!!