Hurt so good.

No run today. Sickness has hit my family. Slowly trickled through everyone and I happened to be the lucky one to receive the final blow.

Probably shouldn't have gone out for a run today. Was held hostage in my own house with sickness the last couple of days and I decided that I needed to get out for a run. 

avg pace was 7:15 min/miles and heart rate was through the roof. Also saw my first snake of the year sunbathing on the trail. Good sized blow snake!! I don't do snakes!!

Still not feeling 100%, energy is definitely down from last week sickness. I have the plan to run Utah Valley Marathon this weekend with Riley and Bryant. But if I am not feeling 100% recovered I will probably pull out. Not worth jeopardizing a couple of races to try to run a marathon. Hopefully I can get better

Run today was on the trails along the east bench in North Ogden with Jon, Bret, and Bryant.

avg pace 8:14 min/miles

Good run today, definitely better than yesterday. Still not feeling 100% but I think the majority of the sickness is over thank goodness!! 

avg pace 7:06 min/miles

TRACK WORKOUT

2.60 mile warm

9X400 @ 69-71 pace w/75 rest

2 mile @ 5:05; 5:15

.50 mile cool

total miles 7.40

Met up with Bryant and Jon and Bret and Bryant's brother Trevor at Lee's Market in North Ogden. Warmed up to Weber Highs track.

Workout felt good energy is getting better so that's a plus. Decided it would be best if I pulled out of Utah Valleys Marathon this weekend. My gut feeling is that it would be more of a set back then a positive with being sick last week. So right now I am going to save the legs and start training for some fast 5K's and hopefully nail a sub 1:09 in the Half Marathon.

P.M.

Snuck in an extra couple miles before work.

Nice recovery run from yesterday's workout. Ran with Bryant, Jon, and Bret.

avg pace 7:25 min/miles

75 min run with Bret and Jon. Avg pace was 6:38 min/miles

Had some solid miles around 6 min pace. Bret's daughter prayed the night before for Bret to run fast in his morning run. Well it came to pass for Bret was pushing the pace the entire run.

Had a quick trip to St. George this weekend. Met up with Cam and Leslie Harvey at the Cottonwood Cove park just down from green valley. 

out and back avg pace 7:14 min/miles

Enjoyed the rest of the day with my extended family and Congrats to my cousin Becca on her marriage in the St. George Temple.

Met up with Bret and Jon @ the North Ogden Nature Center. Solid run this morning avg pace was 6:33 min/miles with majority of the splits around 6:15 to 6:20 pace. Ran in my new lunar glides from St. George Running. Thanks Steve for the help on Saturday!!

Easy run with Jon from Lee's Market. Ran up 2600 North to the canal road, looped down past weber high and the pepsi plant.

avg pace 7:13 min/miles

Track Workout

2.75 mile warm with 4X100 meter strides.

25X200 @ 31-32 pace with 30 second rest

3.10 mile cool

Slept in today since my wife had the day off. Track workout felt like it took forever since I ran by myself. Breathing was off today probably do to all the cotton in the air. But overall felt really good today. Excited to bust out some hard miles this weekend with Weber State Ragnar team.

Easy recovery run through pleasant view and North Ogden.

avg pace 7:05 min/miles

Leg six of the Wasatch Back Relay

1 mile up and 5.5 miles down on Avon Pass

avg pace was 5:29 min/miles

Ran leg 18 on Ragnar. 8.5 miles up east canyon road. Majority of the run was up hill

solid effort. 6:10 min/miles

Leg 30 in Heber City. 2.5 miles flat

nice easy effort. avg pace 5:45 min/miles

8.11 miles tender sore miles on the Harrisville Track. Quads felt good towards the end of the run, but the Hamstrings were tight the entire time. Foam roller and an Ice bath here I come.

Avg pace 7:24 min/miles

Ran 1.40 miles with my 5 year old Jaerdan. He is getting ready for a 5k.

Easy miles from my parents house. Hit the canal road in North Ogden. Hamstring is still tight but it does feel alot better than yesterday.

avg pace 7:13 min/miles

Rolled the Hamstrings out yesterday and when I woke up today they felt pretty loose. So I decided to test them out. Did 3 miles at 5:50 pace fartlek style. 

Overall run felt just okay. Hamstrings felt good around 6:15 pace but I dropped down to 5:50 pace they just locked right back up. But it is progression, hopefully they will completely release by next Saturdays 10K in Salt Lake.

Avg pace 6:57 min/miles

Easy miles on the TM. Ended up sleeping in so by the time I was ready to run it was to blasted hot outside. 

Hamstring is still tight not a good thing at all.

avg pace 7:20 min/miles

Short entry today.

Met up with Jon in Pleasant View morning to warm up before the race started. Ran 2 miles stopped for a bathroom break. Was ready to go. This course is pretty, 1st miles is on the canal rd system above Weber High heading east. 2nd mile is bombing down hill, 3rd mile is mostly down with about a block of running uphill. Nice downhill finish.

Got to the start saw Josh Adams there he Just graduated from BYU and I guess his wife is from the Ogden area so he came and raced. So I knew it was going to be a quick race and I was excited to run fast just didnt know how the hamstring would hold.

Gun went off it was quickly down to Josh, Jon and I. First mile I stayed behind Josh and let him do most of the pacing for the first mile. Wanted to hit 5:10 and we were 5:14. There is some pretty good rollers in the first section of this race. 2nd mile the goal was 4:40ish. But it didnt happen hamstring tightened up again and managed 5:01 on the fastest part of the course. By now josh had a 10 second gap. I was in 2nd by 5 seconds on Jon.

3rd mile I knew I was done 5:29 that is slower than my Overall Half Marathon pace. Jon caught me around 2.50 miles ran next to me for a bit. I asked him if he wanted to hold hands across the finish line, he chuckled. His goal was sub 16:00. I said dude you are still on pace get moving. He took off and barely missed it by .3 hundreds of a second. But it was a huge PR for him. Was glad to see him have a good break through today.

I came in 3 seconds back and managed to take home a purse of $20. Almost got my race fee back. For me I was glad to get out and run but at the same time was way discouraged by the overall result. My last 5K I ran was on a flat course and I ran a 15:24. This course was definitely quicker. If I was feeling good it could probably been a around 15:15 or better. Hamstring is definitely holding me back. Hopefully I can figure some things out in the next couple weeks or so.

Cooled down with Korver in the Jogging stroller for 3.40 miles. Also had a killer breakfast at the park with my family. Good start to the morning.

Also forgot to mention my 5 year old ran his first 5K this year. Jaerdan ran a 39:56. He said he could've gone faster but he had to poop in the first mile. Proud of him for finishing. He was the youngest finisher today.

Easy miles today. Ran from my house into North Ogden then into Pleasant View made a nice 9 mile loop.

Stopped halfway to massage out the Hamstring. Hopefully I can start racking up some miles again.

avg pace 7:12 min/miles

P.M.

2.75 miles on the TM before work

avg pace 7:20 min/miles

Met with Jon, Bret and Cam at the end of Mt. Road in North Ogden. Hit the canal rd for a nice easy out and back.

avg pace 7:07 min/miles

25 minutes on the TM before work 

3.40 miles

Track Workout

Met up with Bret, Jon, Bryant and had a showing from Bob Lambert.

Started from Lee's and made our way up to the track at Weber High. As we got there Bret, Bryant and Bob split off  to go finish there run. Jon and I went up to the track and hit a couple 100 meter strides and started our workout.

8 sets of 400X200 with 60 seconds rest

1 set- 73, 32                    5 set- 69, 32

2 set- 70, 32                    6 set- 69, 32

3 set- 69, 32                    7 set- 68, 31

4 set- 68. 32                    8 set- 67, 29

Great workout, definitely felt the short rest on the legs towards the end. Had the Hamstring wrapped, didn't feel a thing. So that was great news!!

little over 2 mile cooldown.

Went up to my parents house to help my wife clean. Decided to run home from there.

4.21 miles 

avg pace 7:29 min/miles

total miles for today- 13.42 miles

Can I get 10.21 miles with a side of an ice bath please!!

Nice and warm today. Took the pace easy.

Avg pace 7:31 min/miles

Easy run on the TM

2.20 Mile warm with Riley and Albert Wint around Liberty Park

Race. Not really motivated to write much about this race. All I can say is that I was pretty disappointed with my run today. Avg pace was 5:37 min/miles. Honestly don't know whats up lately with my running. But today I just didnt have the turn over. Seriously when I finished I wasnt even winded. It felt more like a tempo run if anything. When I tried to knock down the pace I just couldn't get things moving.

All I can say is that I hope things will come back around quicker than later.

4.50 mile cool with Albert.