Hurt so good.

Wasn't going to run today, came down with some type of stomach bug and my knee was a little swollen(not hurting), but decided that I would just go 30 minutes. All the times in the last six months when I wanted to go and I couldn't came across my mind today. So why not....

No run today, caught some type of food poisoning yesterday. Hit me hard during work ended up coming home and fell asleep at 6:30 and didn't wake up til 9:00 this morning. Feeling a little better but way weak, hopefully get some miles in tomorrow.

Easy 60 minute run on the TM. Stomach felt way better today, definitely think I had some type of food poisoning, glad that is gone and done.

Met with Jon and his brothers from Jon's house. Headed to the canal road and headed west to the the Elk Farm, got to the gait where normally they have it fenced off because of the elk. But they have it opened back up, so Jon and I ran to the Parson gravel pit and then headed back. Pretty cool to see the elk up close, the entire herd was running with Jon and I. On our way back we put in a surge around 5:50 pace. Besides being sick this week, it was a pretty sold week, roughly back to half my mileage that I was at before my knee surgery. I give it at least 6 more weeks to be back to normal mileage, cant wait til I can hit some marathon paced miles again and shoot for that sub 2:25 in St. George. Also starting track workouts in a couple of weeks, cant wait to get the euphoria back! It has been way to long!

Ran on the TM today. Aound 20 minutes into the run through in a 10 minute surge around 6 minute pace. Felt good for the most part; I have a long ways to go to just even get back to 2:25 marathon pace. Glad I have to October to get my legs back.

Avg pace 7:00 min/miles

Another easy run on the TM. Need to start waking up early so I can get outside. But that also requires going to bed early and that isn't happening any time soon.

avg pace 7:15 min/miles

Met with Jon and Riley @ 545 @ Lees market in North Ogden, headed up to the canal for a nice simple run.

avg pace 7:14 min/miles 

Met at Clydes house in St. George. Bright and early run 515! Did it this early for Logan to come but he decided to take the easy way out and just sleep through his alarm ;)

pace was conversational and good to catch up with Clyde

avg pace 7:27 min/miles 

28 mile bike ride with Clyde around Washington. Did some miles on the IronMan course, what a beast of a ride. I can see why its the hardest ironman in the world.

4 miles running after the bike ride @ 6:47 min/miles 

Was going to meet with Steve Hooper, Logan Fielding and crew from STG running center. But with the bike ride, running, golfing, swimming with my kids I was beat and needed the rest. So opted to sleep in and went for an easy 5 mile run around the condo. Glad I didnt go, my legs were pretty heavy from the last couple of of days.

avg pace 7:22 min/miles 

Met with Ken and Riley from 31st street parkway and did a 5 mile out and back. Think this was my fastest 10 mile run since January 1st! So legs are coming around and my confidence is growing daily. 

I officially hired Riley Cook as my new Coach/Nutritionist for a hefty price(things just come cheap these days!) So I expect myself with the help of my new coach of course to be in 2:25 marathon shape by STG. #crossedovertothedarkside

Avg pace 6:58 min/miles 

Easy run with Jon from my place, did a flat loop through Harrisville. Felt a little dehydrated today on my run, probably from the hot weather yesterday. So need to make sure I am on top of my fluids especially today. Doing my first track workout tomorrow since surgery. Probably going to do 12X200, something simple and short just get the legs moving. I will ask Coach Cook though to see what he thinks.

 avg pace 7:30 min/miles

Met @ Jon's house with Bret and headed up to the canal rd. Ran to Parson's Gravel pit and turned back around. Good solid run, couple of 8 min miles climbing up to the trail then sub 7 min pace the rest with the last 2 miles roughly at 6:15 pace.

Going to double before work. Small workout with some 200 repeats.

P.M

1 mile warm

8x200 meter repeats w/200 jog

1 mile cool

Felt good for my first workout since the knee surgery, I have along ways to go but glad I have til October be back into shape.

Loop through North Ogden on the Canal Rd. Nice and cool morning today, feel blessed to be out running.

Been working on my deck in the backyard, its all I could fit in.

 avg pace 7:24 min/miles 

Met up with Jon @ Rainbow Gardens today to start a bike ride up the Ogden Canyon. But that was shut down fast by Highway Patrol. So rode down the parkway for a couple miles and then on the way bike I took a nasty spill on the bike. Think I broke my wrist or sprained it very badly. Can't move my arm above my head without pain and major bruising on my hip. So needless to say the bike ride was cut short and so Jon and I drove to the Ogden Finish line to cheer on my brother and friends. Ran a half mile up on grant avenue and came bike.

Was going to run later but I have gotten pretty sore as the day has gone on, hopefully by monday I will be good to go. So anyway I have decided that I am ready to train again with intensity. I have looked up and down on workouts that I have done since 2009 and I think I have in mind a pretty good schedule to gradually introduce and get me to where I need to be for STG. But first my weight needs to come back down to 148, as of right now I am at 166. Which is good because I was at 174 a month ago, also I need to be on top of my mileage and build back to high 70 to low 80 mile weeks. Which is coming it will take about 6 more weeks to get there. So here is to happy training, begins Monday!

20 minute warm

4 mile marathon pace tempo

splits 6:00, 5:56; 5:53; 5:50

15 min cool

Good first tempo run for myself, happy with the results. 

solid run with Ken Riley, Jon and Bryant on the 31st st. parkway

A little over 10 broken up miles. Had to stop for 20 minutes to help my son get off to school and then the dish guy came to help set up my television. Needless to say I managed to get in a little more mileage then Riley Cook today.

TRACK WORKOUT

21st pond with Ken Richardson

3.20 warm up with 4x100 meter strides

10X400 @ goal 72 pace w/64 second rest

splits-71; 72; 71; 71; 71; 71; 71; 72; 74; 68

4X200 meter @ 34 pace

2.35 cool

Good to have Ken there with me, pushed me beyond what I was planning. At the start was thinking 6X400 @ 76-78 pace. Ken said, I think you can do better then that, shoot for 72 and go from there. So glad I did, not bad for first major workout in a little short of 7 months! 

Total Mileage-  9.55

Easy afternoon recovery run, legs feel pretty good from yesterdays workout.

good sign for things to come.

avg pace 7:12 min/miles

Early morning long run with Ken, Riley, Bret Hales, Bryant, Albert at the start and met Jon and Taylor Monson half way. Started on top of the 46st trail head and climbed to for a little over a mile then began to head north on the Bonneville shore line trail into North Ogden and headed to my house where we finished. I felt heavy the entire run, probably due to the fact its m 1st 60+ mile week this year and had 2 quality workouts.

Felt really good to have this run done even though I ran solo for most of the second half. Just taking things day by day.

Normal loop through North Ogden and on the Canal Roads.

Beautiful morning for a run!

3-2-1 Breakdown

Easy run through pleasant view on the canal rd. Legs felt a little heavy from yesterdays workout and so I just took it nice and easy today.

 avg pace 7:32 min/miles 

TRACK WORKOUT/LADDER up/down

400-800-1200-1600-1200-800-400 

So it was really tough to get out the door to do a track workout solo. The guys were doing a workout out at 21st pond,  really wish that I could've made it happen, but when 2 people in the house are training for a marathon sacrifices need to be made. But I think the wife and I have the confusion settled and training mornings in place so hopefully no more confusion

So anyway I did the Ladder workout. Ken suggested it last week and said to stay @ 78-80 pace through the workout because it will get harder as I go. So that was the plan

Workout 

400-75 w/90 sec rest

800-2:36 w/2 min rest

1200-3:56 w/2:30 rest

1600- 5:20 w/3 min rest

1200- 3:56 w/2:30 rest

800- 2:36 w/2 min rest

400- 74 (workout done)

Warm up and cool down was 6.35 total miles 

 The whole entire run felt heavy, after a mile on the warm I was just thinking of doing a 30 min run and calling it quits for the day and hit a hard workout on Saturday with everyone, but  glad I gutted it out. Just want to know when running will feel good again, instead of feeling like work!

8.20 miles on the TM

P.M. 

25 mile bike ride with Jon around plain city