Hurt so good.

Good Monday workout to start the week.

6.20 mile warm

4 mile tempo. Splits- 5:22; 5:20; 5:12; 5:10

3 mile cool

Workout felt good. Had a little tightness in my piriformis, it's been going on a couple of weeks so if anybody has any ideas on how to release that tightness let me know.

Excited for this Saturday hopefully the weather will be good up there, usually there is a nasty headwind around Pineview but the race is also a week later this year.

Easy miles on the Skyline trail above Weber State.

avg pace 7:50 min/miles

3 mile warm up w/strides

12 X 200 @ 30-31 pace w/200 float

3.35 cool

Couple more easy runs in the next  2 days til the WRC half. I have high hopes for this race, hopefully the body can respond.

Trails above Weber State. 

Avg pace 7:30 min/miles

2 mile warm

1 mile @ Half Marathon pace

split- 5:13

1.65 mile cool

The WRC half was a cold one to start. 16 degrees at the beginning of the race was a little much for the beginning of April. But as we got running it was actually perfect running weather. 

For me this was one of my "A" races for the year leading up to the Ogden Marathon. After this weekend there is only 5 more weeks of tough training. So good timing to evaluate and adjust my training schedule accordingly if I needed to.

So beginning of the race it was nice to talk to people from the Blog. Talk to Steve Anderson for a little bit, we were saying for some reason this race always blows us up but I think both of us today can say we were happy with our results.

Warm up was 1.70 miles, the buses were running late so the warmup was shorter than I wanted.

Mile splits-

1-5:15- Riley and I were saying lets take the first mile easy to get warm and then go from there. Both of us didn't take heed to our advice.

2-5:18- Race was seperated down to Riley, Alfred, and I.

3-5:16- Legs are feeling good  and getting into a rhythm. Still the 3 amigos together

4- 5:15- Still feeling good now just sown to Riley and I. I told Riley at this mile, both of us a re going to have a killer race or we are slowly digging our graves.

5- 5:18- Both of are still Rocking it. Riley told me that my head looked 10 times bigger than     his in our shadow because of my long hair. Made me laugh!!

6-5:23- little slow but not bad. Got a drink at this mile and made sure I got all the fluids down.

7- 5:19

8- 5:17- still feeling good, but the rolling hills are coming and for some reason I don't do to well and mentally they get to me. So here we go!!

9-5:41- And the first one got to me. Riley pulled ahead by about 10 seconds. So his split was a bit slower also.

10-12. 5:32; 5:46; 5:45. Legs are feeling great I just couldn't attack the uphills on the rollers today. By now Riley had about a 300 meter lead. And I was in no mans land. Trying to stay positive and finish strong.

13- 5:41

.11- 34 seconds

Finishing time was 1:11:24.

Good race to everyone. Want to say Congrats to Riley on his great race!! Want to wish Steve the best of luck in Boston next week!! Steve you will tear it up!!

Evaluating this race I think I attacked it smart. Felt comfortable the whole run, never felt winded and tired. Hitting the rollers in the valley got to me again. But during a Marathon those would be great splits to maintain so I am really not that bummed about it. I will go to the Valley in the next couple of weeks and hit some long paced tempo runs on the rollers to get my confidence going. 

On the positive. Running a 1:11 in April for me is great, hit some good sub 5:20 splits for almost 9 miles. I think with a little more volume on the legs I can manage that for a entire half before the year is over with. Lastly I know training is going well, going to stick to my upcoming training schedule. I know that sub 2:25 is reachable!!

One more race to go to finish off the Series!!!

Easy run on the Ogden River Parkway.

Avg pace 7:15 min/miles

P.M.

4.20 miles before heading off to school.

Easy run @WeberState 

avg pace 6:49 min/miles

P.M.

easy 4 miles before heading to work.

avg pace 6:55 min/miles.

Found a Gold coin on my afternoon run today. To bad it's only worth $1!!

TRACK WORKOUT

2.55 mile warm

5X1 mile @ 75-77 pace

splits- 5:08; 5:02; 5:02; 4:57; 4:59

2.75 mile cool

total miles for workout- 10.90

Great workout for today. Way excited with the results, especially with some residual fatigue from Saturdays race.

Easy run @Weber State.

Nice run on the TM, off to the library to study for 7 more finals.

avg pace 6:58 min/miles

LONG TEMPO 

Met up with Nate Baldwin at Rainbow Gardens just right off of 12th St. 

We started our run right at Mile 23 of the Ogden Marathon Course and ran the course in reverse. straight up the Ogden Canyon. I ran to mile 15 of the course stopped for a second, took a gel, then started a 10 mile tempo down to mile 25 of the Course.

Dont have the split right now, I used Nate's GPS and forgot to right them down.

Avg pace was 5:33, honestly best 10 mile tempo I have ever had. After the first mile I just got into a rhythm and just rocked it. The only time I got tired was around 9.75 of the tempo, because mentally I knew I was almost done. Training is going well right now and this run is just has just added to my confidence of running a good Ogden.

2.30 mile cool to end the run

Nothing fancy today. 65 minute easy run, legs felt suprisingly good.

Congrats to all the Boston Marathon Finishers today. Especially to all the FastRunningBlog runners!!!

No run today. 4 Finals @WeberState. Almost done 2 more tests!!!

3 mile warm

2X2 mile @ 5:27;5:24; 5:19; 5:13

2X1 mile @ 75 pace pace. Hit 5:00 flat on both. Pretty good pacing

1.66 for cool down

total miles 10.66

Finally done with school!! Well for at least 2 months. Easy evening run after 2 finals and work.

Weather was awesome 56 degrees at sunset. 

Avg pace was 6:54 min/miles

Easy run on the TM. 

avg pace 6:42 min/miles

Going to run the SLC half tomorrow. Planning on running 4-5 miles before the race, then marathon pace for the half for a solid workout. then 2-3 mile cool for 20+ miles. Going to be fun!!

So the Salt Lake Half Marathon, wasn't even planning on running this but Riley Cook texted me on Wednesday and told me I should reconsider. Well that's really all it took, I figured that I could use it as a hard workout and get 20+ miles in.

Showed up to the start a little after 6 AM, started my warmup which was consisted 3 bathroom breaks. Managed to get in 3.10 before the race started. Talked briefly with Riley on which pace we should shoot for, wished Fritz good Luck, he is looking fit and knew he would have a good race. Told Steve Anderson that he was insanely crazy for running the Marathon since he just ran Boston on Monday.

Race Splits:

4:59; 5:15; 5:05; 5:07; 5:13; 5:22; 5:13; 5:17; 5:18; 5:22; 5:31; 5:39; 5:51; :59 seconds for last .20

After the first mile it was already Brad, Riley and I. Around mile 5 legs felt a little heavy, I was wondering when the heaviness would set in since I had a hard workout on Wednesday and didnt cut back at all on Thursday and Friday. Around 5.50 miles Riley yelled @ me to keep up!! I said I am coming, I knew that this was going to be a hold on for dear life race for me. Anyways around mile 9, Riley had to stop and use the restroom. Now I was in no mans land, Brad was about 40 seconds up and Riley was now 40 seconds back. I figured this might be the day that I could get Riley in the Half. Nope, heaviness set in around mile 11, and Riley was risen from the dead. He ended passing me going up State Street on the long brutal climb, my slowest mile of the race.

I ended up finishing in 3rd place ran a 1:10:17 which I am way stoked about. I think officially it is a 1 second PR. 3rd place ended up winning $375 so not bad for a race that I wasn't even planning on running.

Overall wish I could of put together sub 5:20 pace for the last 2 miles and broke 1:10. But with some heavy legs and knowing the overall goal is the Ogden Marathon no complaints at all. I think my training is setting itself up perfectly and way excited to see what Ogden will bring. I know a first place finish will be tough because Fritz is running so well, but I am excited to compete and hopefully it will be a close race.

Glad I was able to represent St. George running and getting that 3rd place finish!! Congrats to all the finishers, and again congrats to Fritz and Steve on there top 3 finish in the Marathon.

Cool down with Riley, exactly 4 miles

 Total Miles- 20.30 

A.M. 

Met up with Bret and Jon @ the North Ogden Nature Center. 

Legs were a little heavy from Saturdays run still, but overall the run felt good. Nice and warm out this morning. No complaints.

 Avg pace 7:05 min/miles

All the soreness is gone from the legs now, just a little heavy. 

Was way nice outside this morning, first day with no shirt on the run. Gotta love spring!!

 avg pace 6:54 min/miles

P.M.

4.40 miles before work

6:53 min/miles

Didn't feel like a track workout today so just did some junk miles, probably will hit some 200s tomorrow then hit a hard workout during the WRC 30K.

Run was a loop around Pleasant View and North Ogden.

avg pace 6:40 min/miles

Easy run on the TM.

avg pace 7:05 min/miles

A.M.

easy run this morning, decided around mile 2 to hit 2 miles @ goal marathon pace.

avg pace 6:30 min/miles for entire run.

P.M.

2.05

easy shake out run on the TM.

7:30 min/miles

So this will be a short race report because technically I didn't really race. I just don't know how you can race a 30K 3 weeks before a marathon. So anyways I decided to do an easy 6-7 miles and then jump into a 10 mile tempo then cool down for a couple miles.

Did 1.50 miles before the race

During the race I did a 6 mile warm around 6:25 pace

10 mile tempo @ 5:40 min/miles

2.72 cool down around 6:05 pace

avg pace for the 30K was 6:05 min/miles

total miles- 20.22 miles

Ended taking 1st overall in the WRC for the 3rd straight year!!3 more weeks until the marathon, just going to focus on intervals the next 2 weeks to sharpen things up.

Congrats to all the finishers today

A.M.

easy run on the canal road with bret and jon.

6:54 min/miles

P.M.

4.10 on the TM

avg pace 7:20 min/miles