Hurt so good.

Monday Funday from 21st pond with Denver, Manny, Riley, Jason and Ken. Legs were feeling the week off of running about 9 miles in. At the end of the run did 3X7 second uphill/downhill sprints. 

Feeling motivated to tackle the Summer with some high mileage, its going to be good.

7:02 min/miles

P.M.

4.51 miles easy around North Ogden

Trails from Mt> Ogden Golf Course. Great morning for a run! Little tired from yesterday, but I will manage.

Intervals

3.20 mile warm with strides

Workout 2X2 mile and 2X1 mile

splits- (5:18; 5:23);(5:33,5:37);(5:17);(5:16)

2 mile repeats destroyed me! Just didnt feel good from the start. So when I dropped to the miles I felt okay but felt like I was working way to hard for the pace that I hit. I'm assuming it had to do with last week off and some hill sprints on Monday. So thats what I will stick to for my sucking wind today. On to better workouts!

3.01 mile cool

Cut the usual 10 down to 9 due time constraints. Legs were pretty darn heavy today, but the tightness and soreness is gone in the calves which is a good progression forward. Rough week, I think that week off took more out of me than I thought, but hopefully will benificial as the miles are going to be getting racked up over the Summer.

TM run easy.

Met with Riley and Dave for a progressive long run. After about 2 miles Dave calf was tweaked again, fast recovery for him. Ended up doing 11.5 miles with Riley at around 5:55 average then I ran 6:15 to 6:20 pace for the rest of the run. 

Nice solid group of guys for Monday Funday. Manny, Riley, Ken, Jon, Denver and Matt did a solid run today with 3X7second uphill/downhill sprints.

Signed up for the UVM this Saturday. I dont have high expectations, mostly using it as a long steady state run, no taper is in order,  and will be a good solid build up for Summer mileage. 

Overall Pace is 7:17 min/mile

Trails with Matt, Riley and Denver on the east bench above Mt. Ogden Golf Course.

Met with the guys at Smiths and warmed up with 4X30 second strides.

Workout was 8X1200 with 2 minute active rest

splits were-3:48;3:46;3:52;3:59;3:59;3:58;3:59;3:58

Felt alot better this week than last. Making progress, just need to stay motivated and rest appropriately

30 min cooldown back to Smiths

Loop run in North Ogden on the canal solo.

Great effort, legs felt okay considering the workout the day before.

Out and back on the canal. Beautiful run in the evening! Loving the longer days and warmer temps!

No run this weekend. Roofing my house all day.

Easy run pn the Parkway with Jon, Riley, Denver and Matt.

Stomach wasnt feeling to hot. 3 pit stops this morning, brutal!

Met at Mt. Ogden Golf Course and hit the trails. This seems to be our normal Tuesday run now. Way humid out, was sweating way bad this morning.

Going to hit the Peak of Ben Lomand tomorrow. Always one of my favorite runs to do.

Ran Ben Lomand Peak today with Jon, Bret, and Riley. Jon and I started earlier because Jon had to get back. Jon turned around just after the 3 mile mark and headed up to the peak solo. About 5 minutes later I got caught in a path of a moose. The thing wouldnt leave the trail. I just looked at him for awhile until it finally went on its way. Riley ended up catching me about a half mile from the peak and I ended up finishing the Ascend with Bret.

Just another Wednesday!

Crew was small today, just me and Riley Freaking Cook. Legs were pretty heavy but the pace was perfect today and managed well. Solid week so far!

Easy out and back from my place. Ended up sleeping in today which was needed. Negative was that it was hot already and I wasn't used to that, fatigued really quick.

Avg pace was 7:12 min/miles

Hit he trails with Jake, Denver and Riley. Solid climbing today again and 2nd run in 3 days over 2 hours and 30 minutes 

P.M.

3.11 on the TM. The 80 mile mark was calling my name. 

18 holes of golf, followed by 75 minute run on the Treadmill, followed by 3 hours at the pool chasing a crazy 2 year old that thinks he knows how to swim.

Great busy day.

avg pace for run was  7:03 min/miles

Trail Tuesday with Jon and Riley. Mountains were nice and cool this morning. 

Hit the upper trails above Mt. Ogden Golf this time. Love hate relationship with trails, I feel that I am not coordinated to run them but also love running in the mountains. Maybe one day it will click

avg pace for run 7:50 min/miles

Met with Jon, Riley and Ken from 21st pond for an Aerobic builder.

Did 3 mile warmup couple of bathroom breaks 

Workout started off just great. Planning a breakdown workout and building off the first mile. Mile one hit 5:34 and felt great leg wise mile 2 and was on pace for 5:33 then my stomach went south. Quick bathroom break again, started back up and stomach flaired up again. Now I am getting a big sideache most likely from dehydration but gave it ago again and just didnt have it unfortunetely. Ran 645 pace to the end.

Well on to next week.Not bummed about this at all, cant beat myself up on stomach issues, just praying for better results next week. I feel now I know where to start for builders 530-535 pace and by the end of the Summer be down in the low 520s to high teens would be great.

P.M.

3.10 easy with some strides in the middle. Heat must be getting to me because I feel like garbage!

Just me and the Freaking Cook. Nice exploration run thru Uintah and South Weber. Hit some trails and climbed a bit. Feeling way dehydrated as of late and have no pop in my legs, which shouldnt be the case. Hopefully I can shake this funk and get rolling again!

P.M.

3.70 miles easy then thru in 3X30 second accelerations starting at 445 pace and ending at 405 pace. Total of 4.10 miles

Ran from Riley's house with Riley of course and Jon. Good run in the South Weber.

Avg pace 7:02 min/miles

Pleasant View 5K

Met Jon, Riley, and Ken at the finish line in PV. I ended up getting a little over 5 mile warm with some strides before the race started.

Goal was I had no goal. I just wanted to see where my fitness was at and just build throughout the Summer.

Race is probably the best course in the state if you want a fast 5K. First mile flat, 2nd mile is bombing down hill, and 3rd is a net loss with some rolling hills.

As the gun went off Riley took off and it was cool as heck to watch him easily pull away. Although I do give myself credit for hanging with him for about a half a mile. 

During mile 2 ken closed the gap and we ran together for about a quarter mile, he gapped me a bit on the first hill in the 3rd mile and held the same gap to the finish.

Great race to come in 3rd in. PR on that course, though I would like to race that course again in the fall, I think it would be a new unofficial down hill PR.

Afterwards I ran my son in that is 8 years old, he ran a PR with a time of 25:38. Then I cooled down with Riley and Ken and enjoyed a killer breakfast and watched the parade afterwards with the family.

Love the small town races, always nice and organized. Commiting myself to more racing in the Summer. I thought high mileage training would be enough but I need the exertion from a race, to get comfortable with the uncomfortable.

Splits- 5:06; 4:56; 5:21 and 21 seconds for the last .10

Ran with Jon, Ken and Riley from the pond. Good solid mileage to start off the week, after the easy pace we did 4 sets of hill repeats. Finally held on today and finished with the guys or right behind.

avg pace 7:11 min/miles

Trail Tuesday with the gents(Riley, Ken, and Denver) Nice and easy, had some solid laughs. Talked about bulja's, chicken suits, and you know normal stuff like that.

#islipped #blood #bulja #lefties4besties #chickensuit #Kenwaslaughingsohardthathecouldntevenrun