Hurt so good.

A.M.

easy run on the Trails in North Ogden.

avg pace 7:50 min/miles

P.M.

4.10 on the TM

avg pace 7:20 min miles

TEMPO RUN

Met up with Jon Heslop @ Peak Performance in Ogden. Ran a little over 4 miles up the Ogden Parkway. Ended up about a mile into the Ogden Canyon.

4 mile tempo on the marathon course. Wanted to keep splits around goal marathon pace.

splits- 5:26; 5:29; 5:29; 5:23

Good workout for the morning, nice to see the sun again, looking forward to a LONG SUMMER!!

1.05 mile cool.

total miles- 9.10

A.M.

Fun run this morning. I think our average pace was 8:30 min/miles. Did some exploring on the mountain today. Found some new single track trail. Well I guess it isn't a new trail but a continuation of the Bonneville Shore Line trail. Had lots of fun, nice recovery day.

 P.M.

Ran from my parents house to my house. Nice run legs felt a little tired, not going to lie. 

avg pace 6:48 min/miles

45 minute run on the TM. 

Tempo Run/Long Run/Track Workout

Good Old 3mile, 2mile, 1mile,1200,800, 400, 200 workout

3.21 mile warm

3 mile tempo- 5:19; 5:22; 5:20. 3 mile cool

2 mile- 5:17; 5:19. 2 mile cool

1 mile- 5:06. 1 mile cool

1200 @ 76 pace. 1200 cool

800 @ 74 pace. 800 cool

400 @ 72 pace. 400 cool

200 @ 72 pace. 200 cool

Little over 2 mil cool

total miles 20.50

wanted to get in 23 miles but my legs were blown!! Solid workout, one of my favorites. I did this workout 2 to 3 weeks before St. George Marathon I will have to check to see if there is some improvement

Trails from the North Ogden Nature Center with Bret, Jon and Cam Harvey

avg pace 8:05 min/miles

Met up with Jon at Peak Performance in Ogden. Headed west on the Ogden Parkway.

Out and Back Run.

avg pace 7:14 min/miles

Tempo Run/Intervals

2.65 mile warm

5 mile tempo w/6X200

Tempo Splits- 5:21; 5:26; 5:25; 5:20; 5:16

Tempo run felt really good!! Felt relaxed the whole run. Breathing was unbelievable felt like I wasn't even pushing the pace. Wished it was Marathon day!!

Intervals were between 31-33 pace

.65 cool

Total miles-9.80 miles

Ran 40 minutes with Jon. He is running the Zion 50 miler this weekend so he is on a taper.

I then added on 20 more minutes to my run

avg pace 6:59 min/miles

Ran the first part of the Ogden Marathon course. Pace was nice and relaxed.

avg pace was 7:14 min/miles

3.50 mile warm

3 mile tempo run

splits 5:10; 4:44; 4:54

Legs felt like they had some bounce in them today. The goal today was just to hit 3 miles @ goal marathon pace. Went out in the first mile which felt like a conservative comfortable pace. When 5:10 came up I was like okay cool lets go with this. Second mile honestly don't know where that come from bet it felt awesome!! Third mile I was committed to finish under sub 5. hit 4:54.

Great 3 mile tempo in the books. One more week until the marathon, I am stoked for this one!! Hometown race and feeling good, just going to enjoy it and have fun!!

2.65 cool

Started from Eden park and ran to the waterfall in the Ogden Canyon. Easy run on the Marathon course to ease some nerves.

avg pace 7:20 min/miles

Met up with Brett, Riley and Bryant @ Lee's Market in North Ogden.

Out and back on pleasant view drive

avg pace 7:05 min/miles

 TRACK WORKOUT

1.60 mile warm w/4X100 strides

 6X400  w/90 second recovery

splits- 73; 70; 68; 68; 67; 67

1X 1600 @ goal marathon pace

 split- 5:15 ( little fast for sure, but felt comfortable)

1.05 cool

total miles-5.45 miles

Last interval session before Ogden. Training has been excellent!! No injuries and the body is feeling good. I have high hopes for this race, especially because of last years DNF.

Taking the day off tomorrow, a couple easy miles on Friday after dinner. Good luck to everyone on Saturday who is coming up to Ogden to participate in any of the races. Looks like the weather is going to be ideal!!

So I was going to take the day off but my body was itching to run. Got out and did 25 minutes, glad that I did. I was able to shake out some tightness and as soon as I got home I hit the foam roller to roll the hips, quads, and calves out.

avg pace 6:51 min/miles

Kept the tradition going. The night before the Ogden I always hit the Ogden parkway for a couple of miles. Parkway looks good, marathon markers out and all ready to go.

avg pace 6:50 miles

OGDEN MARATHON

Okay so I am going to make this short and sweet. Before I get started I just want to Congratulate Fritz on another incredible Marathon. To be honest I felt that if I could've ran the race that I wanted to, it was going to be a close finish between us. But even on my best day I wouldn't have been close. I could tell by mile 7 that Fritz was out for blood and that he was going for the course record no matter what. With that said, Congrats Fritz and I honestly hope the best for you in this upcoming year.

Got up to the starting line around 6:15, hit the bathroom once. Started warming up around 6:45 and hit the bathroom one more time at my secret bathroom. Always nice not waiting in line to go.

Made it to the starting line with 2 minutes to spare. talked to Fritz for a second, Steve Anderson, Seth Wold. Then the race got started. Immediately the race was separated with Fritz out in the lead then Seth and I. My goal was just to keep Fritz in site and not let him get more than a 3 minute lead at the half. 

The first 7 miles really went by fast legs felt good and I felt really comfortable. Splits were pretty even, My goal for the rolling hills in the valley were to take them easy and keep the heart rate down and just run comfortable through the half. Around mile 9 I had to stop and urinate and this is where Seth Wold dropped me. I didn't think it was a big deal, I figured if I that I would catch back up to him eventually. But it never happened, I managed to stay within 30 seconds back from him from mile 9-22. I could see him the whole time I just couldn't catch him. My dad met up with me around mile 14 to see how I was doing and for some reason I wasn't doing to well. My breathing was short and my hamstring was feeling really tight.

But I didn't let that play into factor of how I was running, I have ran through much worse pain and this was just slight pain. Unfortunately the hamstring just wouldn't have it today. By the time I hit the canyon my goal was to drop the pace in to the 5:15- 5:25 range and start the negative split for the second half. But I couldnt drop the pace like I wanted to. I wasn't catching Seth and I was just praying that I could finish strong. Unfortunately my race ended @ mile 24. Hamstring tightened up and I was just spent. I ended up getting passed with a half mile left from the finish and there was nothing  I could do. Riley and Scott ran next to me for most of Grant Avenue which was much appreciated. Finished the race in 2:32:32 place overall was 4th.

The body is weird, it's amazing how you can train for a race and have awesome workouts throughout the entire winter and spring and then on the most important day where you want to see the benefits from the training and it doesn't happen. But it is what it is, I took 4th place and that's what I deserved. 3 other people ran better than I did and I can't change that. The only thing that I proud of is that I never gave up on the race. I gave it my best for what I had in my legs for that day. It just wasn't my day, so no regrets!

Splits-

1- 5:27

2- 5:37

3- 5:33

4- 5:32

5- 5:33

6-5:33

7- 5:36

8- 5:34

9- 5:56

10- 5:42

11-5:52

12-5:48

13 and half- 5:47 and half 1:14:08 (right where I wanted to be, felt like a 1:11 second half was totally doable)

14- 5:47

15- 5:58

16- 5:42

17- 5:45

18- 5:33

19- 5:41

20-5:45

21-5:44

22-5:37

23-25- Didnt push the split button on my watch but average pace was 6:20 min/miles

26- 6:48

.20- 1:35 seconds

First run since the Marathon and legs feel good. Still some tightness in the left hamstring and calf. So I think a nice deep tissue massage sounds great this weekend.

avg pace 6:57 min/miles

Ran for 40 minutes around North Ogden. Plan was 30 minutes but legs are recovering quicker than I thought they would. So I thought an extra 10 minutes wasn't a big deal.

avg pace 6:55 min/miles

Easy loop around North Ogden with Bryant Jensen and Jon Heslop.

Ran with my new Garmin watch today, love it but I don't know how to function it yet. Harder than I thought it would be.

avg pace 7:05 min miles

Met up with Riley, Bryant and Jon @ Weber High Parking Lot. Drove to the 29th St. Trail Head and headed north on the trails back into Pleasant View.

Overall good run, thought the legs responded well this week with recovery runs. Still a little heaviness but feel around 80% back to normal.

avg pace today was 7:13 min/miles

Missed a good run with Riley and Bryant this morning, ended up sleeping in because Jaerdan my 5 year old has been sick the last couple of days, no fun at our house.

Got out for my run around 9:30, decided that it would be a good day to try to flush the rest of the garbage out of my legs from last weeks marathon. Around 3 miles I started doing 1 mile Fartleks at half marathon pace.

ended up sneaking in a little over 9 miles before heading off to visit family graves.

avg pace 6:31 min/miles

Easy run in North Ogden. Met up with Cam Harvey and Jon Heslop from lee's market. Ran up to the Canal Rd and made our way west into pleasant view then back into North Ogden. Good run my legs were a little heavy from yesterday but on the positive the Hamstring didnt hurt today.

avg pace 7:14 min/miles

Didn't think that I was going to be able to get a run in today. My son has been sick for 5 days and had to take him into the Dr. But the Dr. couldnt see him until later in the afternoon. So I snuck in a 10 miler with a 5 mile tempo run.

splits- 5:41; 5:36; 5:33; 5:36; 5:31

legs felt great during the tempo but on the cool down I started getting some slight cramping in my right calf. Hopefully not a big deal.

avg pace for run was 6:09 min/miles

Met up with Bret, Bryant and Jon from the end of Mt. Road in North Ogden. 

Out and back run on the canal road.

avg pace 7:12 min/miles