Hurt so good.

A.M. Ran at the Dixie Flyers track today for a quick track workout 

Overall it went really well.

3.05 warmup

4 X 800 @ 75 Pace w/ 2:30 recovery

2.10 Cooldown

total miles- 7.65

P.M. Ran with Nikki in St. George

total miles- 4.15 miles

Ran this morning with Logan Fielding down in Ivans and through Keyenta. Way cool run by the red rocks in St. George. Good to catch up on a good run with Logan.

 Avg. Pace 7:01

Run through North Ogden and Pleasant View today.

9.30 miles

Avg. Pace 6:39

A.M. 3.30 warmup, with 3 mile tempo, 1.70 cooldown

tempo splits

1- 5:25; 2- 5:27; 3- 5:25

legs are finally coming around since the marathon!! About time.

P.M.

6.15 miles after wrk from striders

43 minutes hovered around 7 minute pace.

Run this morning was good, half roads and half trails. 

Loop course, flat, uphill with rolling down.

Avg pace 6:51

A.M. Loop through pleasant view, mostly flat with slight down hill.

6:43 Avg min/mile

P.M. Beautiful run this evening weather was awesome!! Little bit of rain at the start with slight chill in the air through the back roads.

6:39 Avg min/mile

A.M. easy run to get the legs moving for a later track workout tonight

5.10 miles Avg Pace 6:46 min/miles

P.M. TRACK WORKOUT

2.30 mile warmup

5X1000 @ 77 pace

1X400 @ 75 pace

2.30 mile cooldown

total distance- 8.13 miles

workout went farely well had to stop after the 3rd repeat to hit  the bathroom, stomach gets sensitive to the hot weather. Legs are feeling good and ready to hit a hard 5k this weekend.

Good night run!! Temperature was good, with a good down poor about 6 miles into the run!! Soaked!!! But it felt awesome.

Avg Pace 6:55 

TRACK WORKOUT

So I went up to Weber High to do some 200 meter repeats to get some turnover before my race on Saturday. Legs felt good hopefully I can break 16:00!!

2.60 mile warmup and cooldown

6 X 200 @ 32-33 pace w/ 200 meter jog for recovery

Total Distance- 6.80 miles

Alright so I ran 30 minutes this morning, I usually don't taper or cut back for a 5k. But, the Gerald Anderson is probably one of the most competitive 5k's that I have ever competed in. Usually top 3 will be under 16:00 or close to it. All the top highschool runners from Davis county will be there(talking sub 10:00 2 milers) also not to mention you have the likes of Lindsey Anderson that will race(2008 steeplechase Olympian) so to make a story short. I want to feel completely ready to go, and feel like I am not 100% to race.

Avg Pace this morning- 6:47 min/mile

Drove up to Morgan to run the Gerald Anderson Memorial 5k. Like always great race, awesome Adidas Tech Shirts. Great flat course. I guess the only thing that could have been better was the weather. Windy and Rainy.

So officially my first 5k of the year, the goal was to break 16 minutes and was way close.

Race Splits.

1- 5:03

2- 5:05

3- 5:19

.12 -:35 seconds

So overall felt good, wish the last mile was around 5:10 but I think that will come as I get more comfortable with short faster distance.

I was with the overall winner til' the third mile then he kicked on me, I have neer seen a kick that fast before. He finished at 15:57. Later found out that he is running at BYU. Very nice kid. I wish him the best of luck in his College Career!! Wish I would've remembered his name.

Ran the Canal Road this morning, felt great still a nice chill in the air.

Avg Pace 6:50 min.mile

Ran new roads today through Harrisville, I had no route in mind just wanted to run for an hour.

Ended being way good flat with some good climbs with slight downhill finish.

Avg pace 6:45 min/mile

9.30 miles

P.M.

Love the DOUBLE especially when the legs feel nice and loose.

Avg. Pace 6:25 min/mile

4.75 miles

A.M.          TRACK WORKOUT 

 Ran up to Weber High for a good early morning workout, Love Summer mostly because the Kids are out of school and if I hit the Track Early enough I can have the whole thing to myself.

2.55 mile warmup

4X1600 @ 79 pace W/ 3 min recovery

split 1- 5:15

split 2- 5:10

split 3- 5:17

split 4- 5:15

2.62 mile cooldown

total miles 9.80

So overall felt good with the workout, still trying to build my volume back up from the marathon. Slowly but surely.

P.M. 4.70 mile around North Ogden. Nice and easy, stopped in the middle because Weber High was lighting fireworks off. Love the Summer nights.

Did a trail run from the North Ogden Nature Center with Bryant Jensen.

Bryant recently took 2nd in this years Ogden Marathon. So good to run and catch up with him.

Avg. Pace 7:43 min/miles

A.M. went for an easy out and back run in Pleasant View before starting the Wasatch Back Relay tonight. Just wanted to keep the legs moving!!

Avg. Pace 6:53 min/mile

P.M. First run for the ragnar relay, Just wanted to hit marathon pace for a couple of miles

splits- 5:28; 5:34; 5:47(sort of got lost, didn't know where to turn on the leg)

good solid  3 miles tonight.

Avg. Pace 5:38 min/mile

A.M. 9.60 mile run around Rockport 

Avg pace 6:10 min/miles

P.M. 3.60 mile run up guardsmans pass.

Avg pace 8:30 min/mile

Nice easy run around North Ogden.

Avg Pace. 6:50 min/mile

A little windy this morning, but overall a good run. Ran the Canal Road behind Weber High always feels nice and cool up there in the morning.

Avg Pace 6:45 min/mile

----- TRACK WORKOUT-------

 2.55  mile warmup

16X400 @ 68-70 pace W/90 second recovery

Splits- 68;70;69;68;70;70;69;69;69;70;69;69;70;71;70;70;70

2.65 mile cooldown

Overall good workout, haven't done that many repeats in months, legs felt heavy towards the end but overall a good result.

TOTAL DISTANCE-10.30

Nice and easy today. Favorite run on the Canal through North Ogden and Pleasant View.

Avg. Pace 7:06 min/mile

----TEMPO RUN----

The goal for today was to hit a 5 mile tempo run. Wanted to start out at 2 miles at marathon pace, drop down for 2 miles at tempo pace and finish the last mile at marathon pace.

3.50 mile warmup

Splits- 1-5:33

           2-5:39

           3-5:28

           4-5:29

           5-5:38

.25 cooldown (Nikki had to go to work)

Nice 90 minute run today, legs felt good even with yesterdays workout.

Avg. Pace 6:44 min/miles

North Ogden to Ogden Loop.

Today for some reason the legs felt like they couldn't respond. Pace was right where I wanted it to be, just felt harder than normal.

Avg. Pace 6:45 min/mile

A.M.

Today the legs felt great, but stomach was TERRIBLE!!! Swear sometimes I think I have irritable bowel. Planning on running a little more tonight after School.

Avg Pace 6:54 min/mile

30 minute run around Harrisville, Had to stop again TWICE to use the bathroom during the run

Avg. Pace 7:05 min/mile

----TRACK WORKOUT----

Weber High Track

2.60 mile warmup

2.50 mile cooldown

BREAK DOWN WORKOUT

1X1600 @ 77 PACE  W/ 3 MIN RECOVERY

1X1200 @ 77 PACE  W/ 2 MIN 30 SEC. RECOVERY

1X1000 @ 75 PACE W/  2 MIN 30 SEC. RECOVERY

1X 800 @ 74 PACE W/ 2 MIN RECOVERY

1X 400 @ 72 PACE

total mileage- 8.90