Hurt so good.

 Met up with Jon to do a 3-2-1 breakdown with 1:1 rest

3.30 mile warm

3 mile tempo at Goal marathon pace- 5:27; 5:24; 5:18

3 mile cool

2 mile- 5:20; 5:16

2 mile cool

1 mile effort- 4:48

1 mile cool back home

Solid workout! Legs are feeling fresh which is a good sign. Stomach wasnt so hot this morning still. I could feel some lingering effects from Saturday but managed to get through the workout just fine. One more hard workout on Thursday this week then the mini taper begins for UVM.

P.M.

5.10 @ 6:40 min/mile avg

Legs are feeling great and the stomach actually is coming back around. Crazy little bug that I had, glad it was 2 weeks out instead of the week of.

Easy progression recovery run. Started at 7:28 pace ended at 6:39 pace. Almost caught the 7 min guy today.

Run up through North Ogden on the Canal Rd. Nice weather today, not to hot with a the slight wind.

Fartleks

Met at Lee's Market with Jonny Boy and headed out to do one of our last workouts before UVM.

Workout we did today was the same workout that I did with Riley and Dave before STG 2X3 mile fartlek style. 

Goal was to hit the first half mile around 6 min pace and then the next half around 5 min pace for 3 miles. Rest was 6 minutes, then back into it for 3 more miles.

Splits-

First set- 2:58; 2:30; 2:55; 2:31; 2:53; 2:28

6 min rest

Second set- 2:59; 2:32; 3:03; 2:31; 3:05; 2:31

Workout felt great! Better then last time I did this workout. Feeling ready to roll with this marathon! Workouts have been solid for last month and I feel like I am coming into this reace better prepared then STG in the fall

1.05 mile cool

Total miles-10.30 miles

Enjoyed a sleep in day and hit the TM while Grady was napping. 

Legs are feeling suprisingly good. Starting to feel like some bounce is coming back! Next week is going to be a great one for sure!

Met at Jons for nice morning stroll. 

Headed to the canal rd and headed east. 4 miles in we threw in a 3 mile progressive tempo run.

splits- 5:39; 5:29; 5:17. Nice turnover for the morning then headed through north ogden back to his place. 

Great solid week of workouts. Now I rest, and pray for the best next weekend. Going after it!!

8 miles easy with Jon and Jagger from house. Love/hate relationship with taper weeks. I would rather just not and go into a race with high miles. But it is what it is.

7:04 min/miles

On the side note:

Been having some IT band issues on my other knee for a week now. Seems to get aggitated about 2 miles in. So I have been stopping a strectching it and seems to help alot as the pain goes away for the entire run. Just a little scary because I have never had ITB on this knee before.

3 mile warm

2 miles at marathon pace

splits-5:27; 5:24

.25 cool back home

Easy 30 minutes out on the roads of North Ogden. 3 days and counting! Ready to roll! Going to make it happen! Make it hurt so good!

Easy out and back from Spencers House

Okay so the Utah Valley Marathon. Drove down with Jon the night before to stay at Spencers house got up at the crack of dark to hit the buses at 4 in the morn. Got to the start of the race with about an hour to spare so I hit the bathroom and did about a half mile jog with Jason, Mike, Jon and Nate.

Race started went out way conservative and felt really relaxed hitting around 5:30 pace for the first seven miles. By the time we hit the first series of hills Nate and Ezekial? were already out in the lead and Jason, Mike and I were working together taking turns on the lead. We ended up coming into the half around 1:14 flatish so a little slower then I wanted and what we all wanted but we were fine. For the next two miles we started dropping the pace hoping for a 1:11 next half. As we approached mile 15 there was an incredibly strong head wind that wasnt allowing to hit the pace that we wanted to so we just had to go with what it was. We were hitting 6+ min miles when we shouldve been mid 5s. Anyways around mile 17 my stomach took a turn for the worse and had to hit the unfortunate bathroom break. Which sucks because I thought I got a way with it on this race. Came out of the bathroom and I could see Mike and Jason about a quarter mile down. So I just took off and to be honest I felt awesome. I slowly set my sites on Mike to see if I could at least catch him and finish with him. Around mile 20 before we exited the canyon I caught Mike so it took 3 miles. I ran with him a bit and told him that we could catch Jason because it looked like he was coming back to us. So I just stayed patient and Jason slowly started coming back to me around mile 22 I got close enough to make my move and passed him and didnt say a word, I just gave him five and went on my way. I felt really good the last 4 miles and just settled in which was a mistake because a little under mile 26, Matt Poulsen was on the side and he was yelling at me to go because I had someone on my tail that was coming in hot! So I guess it was a race to the finish. I just took a deep breath and took off and finished the last half mile in under 5 min pace. Hit the finish line and about fell over! Overall 3rd place was great. I felt thats where I belonged because Nate and Ezekial were in better shape today. I wish the wind wasnt there today, I felt like have prepared myself for a sub 2:25 and it was definitely obtainable. But thats the marathon sometime you race against the elements instead of racing for time. Just glad things worked out for the best today. 

Great finishes today by Mike , Jason. Jon who I felt ran the best race of the day running 2:33 with a 6 min PR. Spencer, Tony and everyone else. Good to see my running family like always!

Wasnt planning on running til Saturday, but legs were feeling pretty good today. So I decided just to hit 2 miles easy. Legs were pretty heavy, but hey 2 more miles then I wouldnt have done.

Slowly Gettin back into things

Warm out today. Stomach didn't like it to much.

Easy run with jonny boy in north ogden. Legs are feeling great and back to normal

Easy run on the TM

legs are back to normal. Broke the 7 min/guy today. 

Track workout

3.61 warm with 4x100 meter strides

12x400 w/100 jog

splits were between 72-74 for first 8. Starting feeling good and hit 66-68 for last 4

2.75 mile cool 

2 hours of Basketball

Ragnar Relay

7.55 miles up Old SnowBasin Rd.

avg pace 7:01 min/miles

5.60 miles into Rockport state park

avg pace 6:04 mn/miles

Finished with my leg and ran with my wife in the middle of the night. So fun and had a great conversation with her. Did I mention she rocked her run at 22 weeks of being pregnant.

Her leg was 6.40 miles

P.M.

Leg of ragnar. This run was fun until about 8 miles in they had a trail cut of the mountain that wasnt even a trail. Had big rocks and loose gravel straight down the face of the mountain. I literally walked most of it due to I had a minimal shoes on and the risk of getting hurt was a 10 out of 10. For most of the runners doing ragnar I think this portion was to extreme. 

avg pace was 5:50 min/miles. 7 out of the 9 were 5:18 pace or quicker.