Hurt so good.

Nice easy run with 4X200 meter strides at the end of the run.

So the WRC half it is usually snowy, windy, and freezing!!! But today the weather was perfect. The temp had to been around mid 40s and a slight headwind but not enough to notice.

Today I had one goal in mind and it was just to run off of feel and to hit below a 1:15 in the half. If I could do that I know I am on pace to a sub 2:30 marathon hopefully.

As the race got started the group was separated almost immediately. You had Paul, Bryant, and Riley in the front group. Then Steve Anderson, Steve Shepherd and I in the second group. Shepherd left us almost after mile 4 and Steve Anderson and I ran together til around mile 8.

 Then I jumped slightly ahead and held on for dear life through the rolling hills in the valley.

Mile splits. 5:27; 5:28; 5:22; 5:33; 5:31; 5:34; 5:38; 5:37; 5:47; 5:47; 5:53; 5:55; 5:56. last .15 49 seconds which is 5:34 pace

 So to be honest I was a little disappointed with my performance today. The rolling hills in the valley always blow me up!! I think now it is more mental then anything. I would have love to hit sub 5:40 for the first 10 miles. Turnover felt like it was there but just didnt have it in me.

Well Six more weeks of hard, hard running if 2:30 is going to be in the works.

Finally got my computer fixed!!!

Legs felt a little heavy during the first half of my run today from saturdays half.  But as the run went on turnover came back around a felt not to bad.

 Avg pace 6:51 min/mile

TRACK WORKOUT

Fun workout today. Went up to Weber States  Bues pond to get out of the wind here in North Ogden. Warmed up on the trails for 2.5 miles.

Track workout

3 X 1000 @ 77 pace w/ 2:45 jog

3 X 800 @ 77 pace w/ 2:30 jog

2 X 400 @ 72 pace w/ 1:30 jog

Cooldown on the trails for 2.50 miles

total miles 9.85 miles

Went running this morning with my wife Nikki, she is training for the Salt Lake Half marathon. 

Ended up about 5.5 with her and then went and did a little over 4 miles by myself.

TEMPO RUN

 2.00 mile warmup

5 mile tempo @ 5:20-5:25 pace

Splits- 5:24, 5:21, 5:21, 5:21,5:18

2.20 mile cooldown

Nice easy run.

Was able to sneak while it wasnt SNOWING!! The weather actually felt good besides the circling wind, felt like you were running in a headwind wherever you went.

Avg pace 7:00 min/miles

LONG TEMPO RUN

 Well decided today that I really didnt feel like running in a Blizzard!!! This weather is Bull SH#*!! It makes it really hard to train for a Spring Marathon up North. Maybe tomorrow the weather will be better to hit a long run after Church.

Anyway went to the gym and hit the the Treadmill

3 mile warmup

10 mile tempo @ 5:36-5:42 pace

1 mile cooldown

The more I do this 10 mile tempo the Stronger I feel myself getting. I first hit this run in about 5:55 pace now low 5:40s. Hopefully it will show in the Marathon.