Hurt so good.

Met with Jon, Riley, Albert, and Jason Holt( new to the group) at the 21st pond in Ogden. Ran 3 miles with Riley and Jason then they took off to do a tempo run. Albert, Jon and I stayed back and ran roughly 6:45 avg for the run. Did a few pick ups in the last 6 miles.

Good solid week again, 60+ mileage with 2 workouts! Now hopefully I can start losing some weight quicker!

Ran 1 mile with my boys, going to count it!

Easy run on the TM. Catch shake being so exhausted in the mornings to get up and run, really need to get off swings at the hospital.

TRACK WORKOUT

 2 mile warm up

2x2 mile @ around pace 82-84 pace

splits 5:33;5:30 (4 min rest); 5:27; 5:24 (4 min rest)

2X1 mile @ 78 pace

splits, 5:13; got about half mile on the second one and was done. 2:35 for the 800.

cooldown

good overall workout, wish I could have finished it out, but got what I needed to accomplish. Legs are coming and will be 100% in due time.

cooldown

Easy run on the canal rd in north ogden. Ran with shirt of and you know what I think I got a tan! You know what I did,  I did get a tan.

Pace was 7:28 min/miles legs are way heavy from yesterday, followed up by at 10 minute ice bath. 

TRACK WORKOUT

3 mile warm up with 4X100 meter strides @ 60%, 70%, 80%, 90% effort

16X200 @ 32-34 pace w/ 200 meter jog

splits- 35, 34, 32, 33, 32, 33, 33, 33, 34, 33, 34, 34, 33, 33, 34, 32

3.15 cool down

I love this workout and love building the volume on the 200. I feel for myself at this time of the year this workout will help establish my turnover quicker and hopefully pay dividends come October. 

Legs were pretty tired today, so cut my run to 40 minutes. Hoping to get in my longest run of the year of 16 miles today. Might need all the energy that I can get.

Met with Jon from my place and did an out and back run in North Ogden. 

Like this run because the first seven is flat with some good climbing up to the canal and then the last half is mostly down with a flat finish.

around mile 7 we through in a 3 mile tempo. My overall thought was to hit roughly 5:35 to 5:40 pace that would be good. Well first mile was 5:32 and just got quicker from there.

splits. 5:32; 5:23; 5:19. Felt really good and confidence is through the roof! I know its only 3 miles, but gives me a better gage now on where fitness level is at now. Good things are coming I just know it.

Easy run today. A little warm out, weather says its going to be 100 Degrees today, man that came fast! But no complaints, would rather run in heat than bitter cold weather!

avg pace 6:58 min/miles 

Good morning. My brother just got hired on at Fremont High and he is now one of the coaches for cross country. So he asked me to come out and help out with track workouts once a week. Good times, love the individual and team accomplishments with cross country. Hopefully the kids liked the workout and they will show up again next week.

Did some warmups with the kids and then after the workout was over I just ran home. Pretty cool weather today compared to yesterday.

avg pace 7:05 min/miles

Went to go run today and just didn't feel good about it. For some reason my knee was really sore and my legs just felt really tired and fatigued. They have been feeling like this for the last 2 weeks. So anyway just listening to my body, came home mowed my lawn and did some stretches for my knee. Will attempt a workout tomorrow hopefully.

TEMPO RUN/200 meter hill repeats

3.10 mile warm with 3X100 meter strides

4 mile tempo- splits- 5:32; 5:33; 5:34; 5:29

jog for 4 minutes

6X200 meter hill repeats

splits- 40, 39, 40, 40, 40. 42; 35

about 4.50 mile cool

ran with Jon and Mark 

Easy recovery run from my house today with Jon. Planning a double today, think I am ready to try those again...... We'll see how it goes.

Easy run with Riley and Jon through the wonderful city of North Ogden

Met up with Bret at the North Ogden Nature Center and headed up on to the trails. Pace was easy and exactly what I needed for a Monday.

P.M.

4.10 miles easy. Had some extra time before work so snuck on to the TM for 30 minutes.

2.20 mile warm

12X400 w/80 second rest

splits-73, 71, 71, 73, 73, 74, 76, 74, 74, 76, 74, 73,

2.10 mile cool

Man today wasn't one of my best days for a workout. Just didnt have the consistent 70-71 pace in my legs today. Just felt heavy and tired and heart rate was threw the roof the whole workout. I started out with 60 second rest then around the 4th interval i had to go to 80 seconds and slow the pace up a little bit.  I told Bryant I feel like my body is in a breakdown period right now and hope that in a couple of weeks I will start to feel stronger.

total miles today-7.80 

Nice easy run in the fat burning zone. Wasnt in hurry to get places today, just enjoyed the run.

avg pace 7:18 min/miles 

Easy 6 miles. Was so busy today by the time I got out to run it was 7 o'clock at night and my legs were just jello. Not used to running at night I guess, so anyway made it nice and easy today.

avg pace 7:10 min/miles 

 Ragnar

1.20 warm

 Marathon paced tempo

splits- 5:45; 5:46; 5:46; 5:43; 5:43

pace felt good and relaxed, but still have along ways to go to hold 5:40ish pace for 26 miles. Definitely a rebuilding year for myself.

Ragnar run 2

8.10 miles @ 6:33 pace

nice easy relaxing run

Ragnar run 3

4.10 miles @ 6:07

good to know that 6 min pace feels comfortable again.

Ragnar run 4

My father pulled his groin running up guardsman's pass so I jumped out and ran the last 1.25 miles of his leg. Solid weekend of running; I also decided it was much funner to run ragnar relaxed without killing myself every run.

Taking next week off of running high miles to rest the knee and revamp and regroup the body. I have an intense 3 months of training coming in hopes of running somewhat of a decent time in STG Marathon in October.

Day off

Light workout with the Boys of Fremont High.

1.80 mile warm w/strides

4X800 @ 76 pace

splits 2:30; 2:31: 2:29; 2:32

1.90  cool

total miles- 5.95

p.m

4.15 miles on the TM before work 

10 miles of running on the trails. Good run today and good to explore some new trails on the Mt. side of Pleasant View.

7:40 min/miles 

No run today. 

 Went golfing instead. 

23 mile bike ride w/Jon through Plain City.

Good week off of rest for the knee. Feel like I am ready to go and give it ago for this marathon in October. 14 week plan is set and ready to go. This is going to be interesting.......