Hurt so good.

Met with Jason and Jon @ the North Nature Center trail head.

We did a 4 mile warm up into North Ogden and threw in a tempo on the way back. Jason did 4 miles, I did 5 miles, was planning on 6 but legs were a little heavy still from Sunday. Jon did 6 miles.

My splits were all over the place. First couple of miles I thought about bagging the Tempo completely but decided to stick with it mile by mile and go as far as I could. A little after 4 miles the heavyness was coming fast so I pushed to 5 and cooled back to the car.

Splits were- 5:50;5:57;5:28;5:19;5:30 for a 5:37 avg/pace

Overall I am happy with this but not thrilled. I guess the one thing I need to remember is that I have been back to normal mileage for 4 weeks and need to be patient. The legs will come back and gains will come with it. 

P.M.

5k shakeout run 

Strict Recovery up on the Canal Rd. Feeling somewhat like a runner again. Weight seems to be going down but not sure because I havent weighed myself for about 3 weeks. But as long as feel good and results are coming, no complaints.

avg pace 7:31 min/miles

Easy run in the TM while the younger ones took naps.

avg pace 7:13 min/miles

Group of us headed out to Antelope Island to run across the sandbar to Fremont Island. TO be quite honest I wasnt sure what I was getting myself into. But as we started across the sandbar it was easily 100 meters wide, we had to move around some water about 4 miles in but safely made it across to the Island. We did about 4 miles or so exploring, hoping to see some wild pigs but had no such luck. 

Great run, definetly one that will be talked about for quite some time.

avg pace 8:38 min/miles with 2 major slow miles coming up the peak and coming down. 

Met at the pond for some easy miles and 5X7 second uphill/downhill repeats. Stomach wasnt so hot today with all the garbage I ate yesterday. Legs are coming around and feeling better everyday, feeling like I can get some good volume with this 80/20 plan. Only can go foreward. 

avg pace 7:44 min/miles

Met at Mt. Ogden Golf Course with Riley, Dave, Jon, and Denver. Nice easy run. Found at if we run a nice and easy pace Denver can be a crack up, lots of jokes today.

avg pace 7:58 min/miles

2.10 miles shakeout with some foam rolling. 

Met up with Riley, Denver, Jon, and Moss from the pond to do a workout. Plan on the block today was to hit 2X4 mile. My ultimate goal was to be around 5:45 pace for both sets. 

Splits for the first set- 5:38;5:29;5:34;5:28. 5:33 avg

Second set. 5:51 (bridge mile), 5:39;5:46;5:54. 5:47 avg

Last set effort was there but there was a nasty headwind as the storm rolled in. Definitely slowed quit a bit, but confident I wouldve been in the high to low 30s.

2.30 mile cool back to the pond. 

Best overall effort and the best that I have felt since coming back from injury. Feeling like a runner again, and have high hopes for the up and coming Ogden Half Marathon.

Recovery from Smith's off of Country Hills. Ran with Dave, Riley, and Jon. Legs feeling tired and heavy, good thing right?

avg pace 7:35 min/miles

Ran the new portion of the BST up above my parents place in North Ogden. Nice trail, going to be beautiful when done.

Easy on the TM while Lyla was sleeping. Legs felt really good today, had some bounce in them.

TRACK WORK

3.30 mile warm with 4X100 meter strides

Ladder Workout

400-71, 800-2:30, 1200-3:53, mile-5:13, mile-5:14, 1200-3:54, 800-2:25, 400-69

Rest between sets were- 90, 2:30, 3:00, and 3:00 and was active

3 mile cool

total miles 12-6

Overall good mental boost. Legs are coming around and should have no excuses for Ogden. Need to work on the tempo endurance, that will be a good focus for the next month.

Monday funday with Riley, Dave and Denver.

Snails pace but felt good to chill and relax, legs are heavy!!

Met up with the guys today and did a 16X400 workout at Ogden High,Wasn’t sure how the session was going to go since I was one day removed from my last workout. But thanks to Dave for pushing me and keeping me honest I was able to get all 16 reps in with a brutal headwind that most likely cost us about 2 seconds per 400.

Splits were- 72;71;72;73;73;74;73;72;73;72;73;72;73;71;73;68.

Rest was 300 active and was about 95 seconds.

Couldnt be happier with how things are going lately. Just feeling blessed on being healthy and injury free.

Recovery run in a FREAKIN blizzard with Riley Ken Dave and Denver. Unbelievable how cold, slushy and windy today was. 

avg pace 7:37 min/miles

P.M.

Doubling up, 3.10 easy on the TM then off to play some basketball.

Evening run through North Ogden. Legs are heavy and beat from playing basketball last night. Interesting that I can run 11-13 miles daily and I am fine. But as soon as I play basketball I am trashed for days on end.

avg pace 7:27 min/miles

Met up with Ken, Riley and Jon from Rainbow Gardens. Headed down the Ogden Parkway and ran up through downtown Ogden. Ended up throwing a surge over the 24th St Bridge to take away Brett Ferriers Strava record. Legs are tired!!

avg pace 7:14 min/miles

Busy day. Getting the house ready to sale and had no time to get in anything long today. Glad I was able to sneak away for a minute to get some miles in.

avg pace 7:02 min/miles

Snuck out early to get in a run. Usually not a big fan of running on Sunday but when I do run I try to reflect on how to be a better husband and father, and things I can do better in my life. Sort of sets the light for my Sunday meetings. With that said....

Workout today wasnt going to be fancy, goal today was to hit 15 miles maybe throw in 5 miles around 6 min pace. So I took the warm up nice and easy and got in 4.6 miles. Started my tempo and when things got going I felt relaxed and just went mile by mile. After 5 miles around 5:50 pace I told myself I will go to 8 miles, once 8 miles came I just did 10 miles. Avg pace for tempo was 5:48 min/miles. 

Overall I take this to the bank and call it a good deposit. Didnt feel like I was overworking and felt like there will be no setbacks. Good mental and fitness booster

cooled just short of a mile back home.

From the pond to do the traditional Monday Funday route. Ran with Kenneth, Kenver(Denver's new name) and Jonny Boy.

avg pace 7:11 min/miles

After the run I enjoyed watching the Boston Marathon at work, where I was basically worthless for 2 and 1/2 hours.

Congrats to Scott Keate and Fritz Vandekamp for there accomplishments, looked like a brutal day with wind and rain.

South Ogden with Ken, Riley, Jason and Jon. Jon and I warmed and cooled down with the others but did easy miles today while the other hoodlum's went and did 8X1K. My plan tomorrow is to hit an 8 mile tempo with with some 200s after. We'll see how it goes..

avg pace 7:26 min/miles

P.M.

3.7 miles around the big block

Met Jon at Lee's Market in North Ogden. Did a little over 2 miles with some strides for warmup. 

Workout

8 mile Aerobic Builder. Goal pace was 5:30 avg. I was 5:32 avg. Jon was right there with a 5:33 avg.

Very happy with the workout coming off of a 10 mile tempo 2 days ago and to come back and hit 8 miles in 5:32 is great. To be honest I was hoping just to get in 5 miles of tempo today.

1 mile cooldown.

P.M.

3 miles Easy, Then 2 hours of Basketball

Easy run with Ken, Riley, and Denver. 4 miles in Ken and Riley Paced Denver to a 6 min/avg tempo. I stayed back and ran easy in. Legs are tired and beat!

Feeling grateful for my fitness.

avg pace 7:16 min/miles

Easy run on the Riverdale Parkway with Dave, Bret and Jon

avg pace 7:17 min/miles

Solid 3-2-1 breakdown. Woke up around 7am and headed out the door at 730. Goal today was to hit a 3 mile warm, 3 mile tempo, 3 mile cool, 2 mile tempo, 2 mile cool, 1 mile hard, and cool down for the rest of the run

splits were 5:35, 5:37, 5:34. 2 mile- 5:28, 5:25, 1 mile- 5:08

avg pace for run was 6:24 min/miles.

Interesting perspective on the last 3 weeks of running. I base my mileage off of Strava.

The last 3 weeks I have hit the exact mileag of 80.7 miles a week. One thing I noticed was a the down trend on running time. 3 weeks ago I ran 80.7 miles in 10 h 13 m, 2 weeks ago, 9 h 49 min and this week 9 h 22 min.

Almost 1 hour off total run time. I feel my fitness level is coming back fine and my body is handling the mileage great. Hopefully this down trend in minutes and miles will continue.

On to the next week

Great Monday Funday run with a 9 guys this morning at 530am. I ran with the group for about 2 miles then headed back with Manny, he did a total of 8. I then ran monday funday in reverse and caught up with part of the group to finish out the run. Beautiful morning, no complaints.

P.M.

4,11 miles for an easy double

Met at Smiths with Denver(yeahh!!), Riley, Dave, Tim and Matt for an easy 10 miles.

avg pace was 7:40 min/miles

INTERVALS

Met with Ken and Jon at the Riverdale Parkway,

We did a little over 3 miles with some strides for the warm/

6X1mile progressive. Goal was to go 520;516;512;508;504;500

Rest- 2-3 minutes active.

Actually splits- 519;515;510;504;519;503.

Overall it was great workout. I had a mental lapse on the 5th set and just couldnt get going. These things I need to figure out mentally to get me to the next level. I know I can hit the time I just mentally give in and accept it. Glad I came back and was close to my goal time on the last mile.

2.10 for cooldown. 

12 miles total for the morning

P.M.

3 miles easy on the TM; 2 hours of Basketball afterwards. Legs are dead dog tired.. :-(

Alber, Jon, Riley and Dave from the 21st pond. Ran east to the Ogden Canyon and back and topped the run off with a loop around the pond.

avg pace 7:34 min/miles