Hurt so good.

Well didnt have any plans to get out today. I am coming into the hardest 3 weeks of schooling that I ever will have and right now it is tough to fit anything in. Today I have been looking at a computer and a book for 6 hours already and there is no end in sight. But anyway my brain was not focusing so I got out for a quick run and threw in a 5 mile tempo, with no pace in mind and just to go off of feel.

This is what the run looked like

3.50 mile warm with 2X100 meter strides

5 mile tempo 

splits- 5:33; 5:31; 5:38; 5:35; 5:19

2 mile cool

3 mile tempo, 7x30 second hill repeats, 2 mile tempo

Had some time in between my classes at weber state and decided to hit a workout. Workout was done on the WRC 10 mile course.

1 mile warm

3 mile tempo

Splits- 5:14; 4:57; 5:15

Did about a mile and a half jog then hit

7x30 second hill repeats with min jog

2 mile was on miles 8-9 on 10 course

Splits- 4:50; 5:00

1.10 cooldown

Workout felt great. I feel like I got some good downhill fast miles and did good work on the hills which are my weakness. So hopefully I can turn the hills into something that I can be strong on.

Easy recovery run today. Legs were pretty trashed, but a good trashed. 

todays pace was 7:04 min/miles

Easy run on the TM. Busted out 2 tests today at school and have a little bit of breathing for the next 24 hours before the next big one. Little bit of light......

10.75 miles on the TM after work

.30 warm 

6X200 meter strides down my road; with 35 seconds rest

.10 cool back home

nice and easy. Legs are a little beat up from playong basketball last night, but should be good to go for the 10 miler tomorrow.

WRC 10 Miler:

I showed up to the 10 miler not in the best condition. I was up for most of the night with stomach issues, dehydrated and I was way sore like I had a huge workout or something. So I was hoping with the USATF road circuit I could manage at least top 3 for points for the day. So that was the plan.

Did a quick 2 mile warm and I felt like garbage so I was just hoping for the best. As the race begun I went out a little slower for the first mile then I did the 10K. To my surprise at mile 1 I was by myself. I saw Riley and asked if anyone showed up(he got that in pictures below). So anyways I went a little slower again in mile 2 and I took a peak and did not see anyone at all. So I pushed for 2 more miles because that was the initial game plan. Push for 4, take 3 miles easy on the hills, push pace for 2 and just finish. Well at around mile 4 I had alreadu gained a 2+ minute lead and mentally checked out for the race. My hill splits and down hill splits were slower then on most training runs on the course. But it was sort of nice because I wasnt feeling it and I didnt want to beat myself up for this race

Overall it was good to get probably the easiest 1st place circuit points I will ever get without killing myself

It was good to see all! James and Steve I thought both of you guys ran well especially with the higher mileage on the legs.

Amy Cook is going to be a destroyer this year so watch out ladies. 

So back to the drawing board. Riley thinks I am running the SLC full, but I think I need to set him straight!

splits-5:24; 5:00; 5:27; 5:21; 6:11; 6:21; 6:52; 5:06; 5:21; 5:32

Overall I am happy with getting miles in the bank. Feel like I couldve been in the mid 55:30s if felt better. But hey a win is a win! Congrats again to everyone!

f

90 minute run today. Enjoying spring break right now, its going to be tough to come back next week.

Started very easy today then as I got going I started feeling pretty darn good.

First mile was 7:28 to the last mile 6:18. Avg pace was 6:41 min/miles

Easy run on the TM. Nothing fancy.....

avg pace 6:59 min/miles

P.M.

4.10 miles easy. Now homework on springbreak, Lame!

3.40 warm

10 mile aerobic builder in 54:45 avg pace 5:28 min/miles

.40 cool back home

workout felt great for the most part. I had a tough mile at mile 9 where it was gradual up and slight headwind. Split was 5:41(pace adjuster stated 5:27 so good to see effort was there). After mile 9 I was able to rebound back and hit 5:22 for the last mile. 

Great workout and another run deposited.

Just me, the trail and my Go Run Rides. Beautiful night run!

Eay run on the TM

Finally got out and met up with some of the Ogden Crew members this morning. Met at the one persons name that is not to be said house. But I guess we can call him Riley for this post. Jason was there also. We did a 12 mile casual run around South Weber and Uintah and then picked up the pace for a gradual uphill 3 mile tempo run. Splits for me were 5:18; 5:35; 5:28.

Good run and good pancakes after. Solid start to the day. 

Easy run up and around Weber State. Good run today but a little windy towards the end, just glad it didn't rain.

Great run today! Legs felt awesome prob first time in the last 3 weeks! 

Here's to the turn around!

Track Workout Wednesday

2.50 mile warm up with strides

Workout was 10X1mile with 60 second rest. Goal pace was 5:16 min/miles

splits- 5:06; 5:13; 5:08; 5:06; 5:04; 5:07; 5:10; 5:14; 5:10; 5:03

2.1 mile cool down

Workout went way good today! Huge mental buster. To be honest I have not been looking forward to this workout since Coach Cook put it down in writing for me. Once I started rolling the miles it felt like I just got into a rythem the enitre workout. I started getting tired on the 7th mile but hung in there and finished strong on the last 3.

Good to have it over with! Thanks Riley for the workout!

Just took things nice and east today. Started at 7:30 pace roughly and ended at 7:05 pace. No catching the 7 minute guy today!

Easy run on the TM after class.

TRACK WORKOUT

2.6 mile warm with 4X100 meter strides

Workout:

20X400m with floating 90 second rest;  Goal pace 68 seconds

splits:

68; 66; 67; 67; 67

67; 67; 67; 67; 69

68; 67; 68; 67; 67

70; 68; 68; 68; 68

2.2 mile cooldown

Great overall workout! On the 16th repeat my hip popped and I had some pretty good pain for the rest of the workout. Not sure what it is, but not concerned, icing and rolling hopefully will do the trick. This is the most 400s that I have done in a single workout. Overall avg was 67.55 seconds, Just under my goal average. Great overall week with 2 hard workouts. great to chalk it all up and work on another week.

Run in between classes up at Weber State. Ran for 60 minutes then threw in 8x200 meter efforts @ 100% up at bues pond. Solid run for a Monday.

Easy GoRun today. Just finished up one of my college courses early. Feel so good to be done with at least one class. 2 more classes people! The light is slowly getting brighter.

P.M.

Snuck in 3 miles after dinner. Nice day today! Spring is in the air!

Easy Run again today. Was planning on getting a 20 in today with 15 mile progression but school got in the way and didnt want to be running til 10 at night. Took it easy and had a slight push for about 2 miles at 5:10 pace. I'll take what I can get these days.

Run on the TM after work. Pretty nasty storm while I was running. Glad I was inside.

Easy run after school. Feels like this week has been a bunch of easy runs. That will change for next week.....

Golden West 5K

Needed to do a 5k today beacuse on the schedule for my workouts I had 2X5K to do. So I figured I would race one then jog for about a mile then do another. Well I got the one 5k in and with time and a test that I had to take at the school I did the other one as soon as I got home

So time on 5k says 15:09 and I had no Garmin and was just going to race off of mile markers but in the race they had no mile markers so that didnt work, and told by Bob Lambert who drove the course said it was like 3 miles which would make sense because on this hilly course there is no way 15:09 was doable for me. I most likely would be around 15:30 to 15:40.

Any race was only competitive for the 1st mile. I had some highschool kid was running with me and around .25 he looks at me and had a brief convo and this is how it went

Kid- You are for real, huh?

Me- what? 

Kid- You go to college? 

Me- yep, Weber State

Kid- Are you a pretty good runner?

Me- Well, you are about to find out, arent ya.

From there on I didnt see that kid again. Pretty fun beating up on the youngins'

Any way dont know my splits I would imagine if my time was 15:09 and it was 3 miles then by easy math it would be 5:03 min/miles

Cooled for 3 miles then left to take a test.

P.M

Got home and headed out for the 2nd 5K of the day.

warmed for 3.25 miles

5K splits were 5:01; 5:04; 5:03. and 29 seconds for the last .10. Time was 15:36

jogged one mile home

Run up at Weber State in between classes. Did some good exploring to find new roads to run on and came across a parkway path down by the Ogden Country club. Loop is about 1 mile but gorgeous! Think I might have found my new route to do some interval sessions on. Pretty nice day to run considering the couple of inches of snow on the ground.