Hurt so good.

OGDEN WRC HALF MARATHON

Well going to make this nice and sweet! Well to start the day didnt start out as planned. As I was driving to the start of the race I had realized that I had forgotten my running watch! So I started scrambling and looking in the car for anything that I could time myself with, a stop watch, a lap watch, nothing! Only option was my phone and definitely wasnt going to do that. So the splits that I am going to post are about 90% accurate due to running with Ken for 10 miles then the last 3 miles are just a shot in the dark.

So got the start and it was a nightmare. Buses all left at once and then wasnt letting everyone off at the start one bus at a time so by the time we got off we had about 20 minutes to get loose and go to the bathroom. When all this was said and done I barely got one mile in for a warm, whereas I normally get close to 3-4 miles.

Started the race out with Ken. Riley and Anthony were already up a bit. Goal for the race was to hit around 5:15-20 pace for the race.  As Ken and I hit mile one we hit 5:14. Boom! Already on pace and felt good. We stayed relaxed and was content for the most part to just let the race come to us. Mile 2 was 5:20. Now around mile 3 I had gotten a sided stitch for some reason so I had to back the pace off just a tad to get comfortable. Still came through in the next 3 miles at 5:16; 5:15; 5:14. By now I had to play a little bit of catch up with Ken so mile 6 was 5:11 and mile 7 was around 5:08. Caught Ken again and he was nice enough to let me draft for a second to get back into stride. I took the lead around 8 to return the favor and we came through 8 and 9 at 5:13 and 5:21. 

Now we are coming through the tough rollers on a uneven parkway path around the lake. Now I just started feeling like blah! Ken put about 5 seconds on me this mile where I was 5:27. From there it just got worse, Ken ended up getting me by about 50 seconds so I lost another 45 seconds on him the last 3 miles so splits were anywhere between 5:35 to 5:40 pace.

So anyway came in 4th place and was pretty frustrated with my effort. Really felt that I had prepared myself enough to be able to hit at least somewhere in the 1:09 range. Don't know what else to say, just have to figure out this bump in the road and gather my thoughts and remember that the ultimate goal is the marathon in May. Hoping for better workouts to come....

Congrats to Riley for a new course record! Great time Brotein Shake!

Easy 15 with Ken, Matt, Denver, Riley, Jason and some miles with Dave. Beautiful morning in Ogden. Hopefully Spring is here to stay.

Ran an out and back on old post with Dave and Riley. Dave cut off and Riley and I headed North to 21st and back. Nice 13 miler to start the morning.

Headed West from the pond today. Run flew by, had some crazy, creepy, stories that everyone was telling. I enjoy the morning crew, great group of guys. 

PM

Night off from working on the house so I was able to sneak in an an easy 3.

Nice easy day with Bret, Denver and Matt. Ran up through Uintah and South Ogden.

PM

6.21 miles with Ken and Riley after work. Threw in 8x8 second hill sprints. 

Easy run around North Ogden and Harrisville. Big boy workout in the morning.....

Met Ken and Riley up in the valley at 6am. Parked a car at the mile 14 market of the marathon course then drove up to the marathon start. We warmed 2 miles up to Causey Dam and back. Took a secret bathroom break then started our marathon simulation. 

Mine and Kens goal was to hit about 15 seconds slower then marathon pace for 16 miles. Riley was the same but obviously quicker pace then us. Workout went well hit an average of 5:49 min/mile for the workout which is right where I need to be at this point in my training. Overall run time for 16 miles was 1:32.58. 

Cooled for 3.70 miles 

On my way to meet the guys this morning a hit a pot hole with my car and snapped the rim. Pulled over to change the tire out and didn't have the jack in my car. So instead of stressing I just ran the long way back home. Ended up with a solid half marathon this morning. 

PM

Out and back on the canal rd. Canal is torn up right now. Will be better in a couple of weeks. 

Easy 13 with Riley, and Jason. Started with Denver and Matt too. Ran down into Uintah and South Weber. Big Boy workout #2 coming tomorrow......

avg pace 7:05 min/miles

Workout|Wednesday

Met up with Ken and Riley to do Big Boy Workout #2.

We warmed for 2.50 miles then started into the workout.

Workout was 5X4K with 1K recovery. I had a goal in mind to avg 3:25 to 3:30 per KM.

Workout went as followed:

I was right where I wanted to be. Overall workout portion I avg 3:25 KM or 5:29 min/mile. I was a little slower on the recovery portion where with the 3K repeats I avg 6:21 and today I was 6:45. But overall run I did avg 1 second per mile faster today then the 3K. 

Total Mileage for the day- 18.65

Riverdale Parkway out and back with Jason, Ken and Matty.

Weather was perfect again this morning, also the parkway is greening up very nicely.

Treadmill run today. Left hamstring is giving me fits. Feels really tight in the origin but hopefully some rolling and stretching will help loosen it a bit. 

Nice solid steady state run with Riley and Ken. Avg 6:11 pace for 23 miles. Neg split the 2nd half of the run with a lot of miles @ sub 6 pace. 

Been a crazy busy day already. Moving this week and we are getting carpet in the new house. So I was lucky enough to sneak away for 90 minutes and get a run in. Hopefully I can get a lot done during the day to sneak in at least 2-3 more miles.

Avg pace 6:56 min/miles

TM run between moving and children taking naps. 

Avg pace 6:54 min/miles

Attempted the workout today and physically had no energy. Almost blacked out after 3K of the first set. After that it was a long jog back to the car. Been moving all week and haves had a lot of late nights, so I am not stressed much, should bounce back fine. 

Avg pace 7:31 min/miles

Easy miles on the canal road. I feel so tired from moving and lifting all day. One more day and my family can enjoy the new place. 

Another easy run around North Ogden. Moved into the new place and finally got settled. Using this week as a recovery week. Hopefully I can get back on track the next 2 weeks

Avg pace 6:36 min/miles

Easy 15+ plus with Riley and Ken. Felt spry this morning. I guess that's what I'm supposed to feel like only running 60 miles last week. Right Riley??

Avg pace 7:11 min/miles

Good times on the road with Dave, Riley, and Jason. Matty and D showed too, but ran a slower pace. 

Nice route through South Ogden and Ogden.

~Workout|Wednesday

Big Boy Workout #4- 4X5K with 1K active rest.

I was really looking forward to this workout for the last 7 days. Last week with moving I totally bombed the breakdown session. Today I was nail the workout or bust.

Today session went really well and was my best workout by far for this marathon buildup.

Splits were 

3:22;3:25;3:20;3:04;3:22 for 16:33

3:18;3:26;3:15;3:23;3:19 for 16:41

3:21;3:19;3:27;3:19;3:20 for 16:46

3:25;3:22;3:26;3:28;3:25 for 17:06

Overall avg was 3:21 per 1K; 5:23 for workout and 16:46 per 5K

Little slower on the last rep due to a couple stops. Once crossing Washington Blvd. and another at 21st. So the stop and go was a little taxing but managed.

4K warm and 2.4K cooldown.

PM

3.10 miles on the treadmill

Easy miles on the east bench of Ogden/South Ogden

AM

Slept in a little to late today and had to cut the run short. Will add on this afternoon. Super, crazy windy this morning. 

PM

4.61 around the track during my sons soccer practice. Also thru in 4X100 meter strides. Big boy workout tomorrow. Pretty stoked!

Avg pace 6:39 min/miles

Met Ken, Riley, Matt, Jason and Denver at Windsurfer. From there we car pooled to the start of the Ogden Marathon course. 

Today's workout consisted of 3 mile warm, 18 mile tempo @ 90% of marathon pace, 2 mile cool. 

Nailed the workout. Not sure of overall pace but was in the low 540s whereas two weeks ago I was 5:49 pace at 16 miles for tempo. Good to see some major improvement. But all of this is mumbo jumbo if I can't put it together on Marathon day.