Hurt so good.

Recovery run through Ogden and North Ogden

Avg Pace 7:00 min/miles

Nice flat run through harrisville, took it easy today for tomorrows 5k.

Avg Pace 7.15 min/miles

So the Race went well today. Got to the race and Bumped in to Seth Pilkington he was doing his long run, so I joined him for a short warmup. His wife Jamie was racing the 5k today also.

Okay so the North Ogden 5k honestly is probably one of the hardest 5k's in the state!!! No joke, more net uphill then the Striders Winter Circuit 5K!! Ya that hard, plus it's a long 5K about 3.20 miles so that adds what maybe 20 to 30 seconds depending???

So as the race was getting started I had some highschool kids talking some smack to me, just saying stuff like "we got your number this year" all in good fun.

The gun went off I stayed behind to HighSchool kids and one other kid Named Taylor Monson, to me pace felt slow so the goal was to take off for the first half mile where it is flat before you start climbing and to hopefully pull a couple of kids with me. Hit half mile at 2:09 so for 4:18 pace, which was probably stupid because I felt it bad. Worked great though, 2 kids were still behind me so I slowed up and tucked behind them up the hill, got my wind back, and just relaxed and listening to the other kids breathing. They were struggling to get there wind back 1st mile- 5:40. Pace slowed dramatically. around 1.25 miles it crests and you get a little downhill, thats where I took off from there with the rolling hills I managed a 5:15 second mile, and a 5:14 third mile. The last .17 I paced in at 4:55 pace. Finished the race in 16:58. First place overall. Dustin Randall was 2nd with a 17:28 time with Taylor Monson 3rd with a 17:36.

Also Just a little love to my wife Nikki who ran also today, finished her 5K with a time of 25:00 minutes. Great Run for her!!!

4 mile cooldown.

----TRACK WORKOUT----

2.65 mile warmup

2.35 mile cooldown

Weber High Track

2 X 3200 @ 81 pace W/ 4 min set break in between sets

Splits 5:25; 5:29 first set. Splits 5:25; 5:24 second set

6X400 @ 68 pacew/ 90 second rest

Splits- 67;70;69;68;67;68

Overall workout went better than expected thought I would be heavy from Saturday but legs felt good.

Total miles- 11.20

Beautiful morning for a run, nice cool breeze not way warm at all.

Out and back loop in North Ogden 

Avg pace. 6:45 min/miles

----TEMPO RUN----

3.30 mile warmup

3.00 mile tempo run

3.00 mile cooldown

Tempo splits- 5:29;5:24;5:25

Overall a good run, hamstrings still are tight.I feel like I can't loosen them up, been tight since Ogden Marathon.

An okay run today, decided to do a part road, part trail run today. 

Pace felt good overall, way slow on the climb onto the trail. Alot of walking trying to nurse this hamstring injury as best as can. And still get some good miles in.

Avg Pace 7:34 min/mile

Planning on a tough workout tomorrow, sort of feel pathetic for cutting a run short. But it will be worth it if I can nail the workout tomorrow.

 Avg Pace 6:48 min/mile

----MARATHON PACED RUN----

 Goal today was to hit 13 miles at or around 5:40 to 5:50 pace.

Warmed up with some strides, massaged and loosened hamstring as much as possible, heavy wrap on it today just to keep it tight.

Here's the Splits-

1-5:46

2-5:33 (little down hill)

3-5:39

4-5:53

5-5:43

6-5:45

7-5:44

8-5:39

9-5:48

10-5:59 ( good hill towards the last part of this mile)

11-5:46

12-6:13 ( legs are getting heavy!!!)

13-5:43 ( mentally ran through the heavyness)

Overall good workout Avg Pace was 5:50 min/miles

Positive- Got a solid 13 miles in. Negative- Hamstring still tight, ice and massaging the next couple of days.

Cooldown- 4.40 miles

Pleasant View Loop

Way warm this morning a little muggy. Need to start running earlier to get some cooler weather.

Avg Pace. 6:50 min/mile

Nice run today a little cooler than yesterday, but I went an hour earlier too.

So after alot of thinking and pondering, for the next couple of weeks. Going to back off the speed workouts to rest the hamstring. I think that would be best to give the Fast twitch muscles a rest, just want to run solid in St. George with no injuries. 

ANYBODY HAVE AN SUGGESTIONS ON A HAMSTRING INJURY???

Avg Pace. 6:47 min/miles

P.M.

4.55 miles nice and easy

Avg. Pace 6:50 min/miles

A.M.

9 mile loop from north ogden into ogden, with a little trail running in the middle

Avg. Pace  7:00 min/mile

P.M

4.52 miles  nice warm evening

Avg. Pace 6:53 min/miles

Ran for 8 miles, run was shorter because I woke up late

wife had to go to work.

Avg. Pace 6:50 min/miles

A.M. Flat running through Pleasant View and Harrisville

9 miles 

Avg Pace 6:40 min/miles

P.M

Striders Loop from work, nice easy run

4.50 miles

Avg. Pace 6:55 min/miles

For some reason I just cant shake this hamstring injury, just when things feel like they are getting better, it locks right back up.

Miles were good to put in. But hurt every step of the way.

Avg Pace 8:06 min/ miles

On the Positive, just happy to be running and breathing fresh air!!!

Hopefully luck will slip my way next week.

A.M. 

Just ran wherever had no specific route in mind.

Avg Pace 6:58 min/miles

P.M.

 Half hour loop through North Ogden.

Avg. Pace 7:10 min/miles

A.M.

Good Run today from Weber State. Ran into Coach Pilkington before the run, I was talking to him about my Hamstring. So to make a long story short he checked my hips and sure enough my right side was higher then the left. So we did some Abduction exercises and sure enough I felt it and he heard it POP!!! Instant relief!!! Leg was a liitle sore because of compensating the last couple of weeks. So maybe it will be okay after all.

Ran this morning with Bryant Jensen, Mike Spence, Jacob Barton.

Good Loop through Uintah.

Avg. Pace 6:41 min/miles

A.M.

Ran upto mountain road to stay in the shade of the mountains a little longer. way warm outside

Avg Pace 6:51 min/miles

P.M.

North Ogden Loop, Hamstring giving me issues a little still. Had to stop twice to hit up the restroom. I need to figure that Shizz out seriously!!

Avg Pace 7:40 min/miles

So this morning was a blessing in disguise. Hamstring is torn up I swear!!! Didn't feel like running today but went out anyway. About 1 mile in, I ran into a buddy and talked for like 15 minutes. So anyway long story short, I cut my run short today which was well needed.

Avg. Pace 7:11 min/miles

A.M.

Did an out and back today ran 4.50 miles out, tried to tempo for 4 miles back, but only got about 1.50 miles at tempo pace before the hamstring locked up. Apparently I need to get my hips checked again to see if there out of alignment.

On the Postitive last week tried to tempo and got only half mile in at pace. Getting a liitle worried though. St. George is only nine weeks out and I need to hit a strong 2 months to even think about racing.

P.M.

Went out with a buddy for 8 miles, a good pace nice and easy nothing to fancy.

Good running today. I figure if I can't run fast I might as wells start building up to 80 to 90 miles a week again. At least thats the goal.

Went and watched the Des News 10K this weekend and marathon. Sort of nice being on the other side of things for once!! I promise you though I wish I was out there racing.

Just want to congratulate Paul Peterson, Steve Anderson and everybody else that ran today.

Also Seth Pilkington for running a great race also yesterday!! Faster then last year and hopefully better times to come in the for him.

Went and watched some of the Marathon also. Ended up running a couple of miles with a co-worker. Fun to see everybody do well!!

Took advantage of a good morning in North Ogden. Little chill in the air early this morning so I figured why not try to hit a good solid run this morning.

A little over 15 miles with minimal hamstring pain, now on to icing and massaging for the rest of the day

Avg Pace 6:44 min/miles

Avg Pace 6:55 min/miles

Canal Road loop through North Ogden And Pleasant View

Avg Pace 7:22 min/miles

----TEMPO RUN----

 First attempt at a workout in 3 weeks. A little nervous for this one because every time I try to hit a workout the Hammy Problems begin again.

So the goal for the day was to hit 4 mile tempo @ marathon race pace.

Overall splits: 1- 5:41; 2- 5:39; 3- 5:41; 4-5:37.

Good workout Hamstring held up a little sore but no major issues.

P.M.

5.10 miles in Pleasant View. Good run, nice and easy. Ended run with a nice ice bath and massage.

A.M.

5.25 miles way tired this morning ended up sleeping through my alarm. So cut my run short.

P.M.

Good run from Striders 8.55 mile loop with signicant up and down

Positive from this run no hamstring tightness at all!!! Maybe massage from last night helped??

Avg Pace 7:15 min/miles

DAY OFF!!!! Long run tomorrow morning 

Been working on getting my CNA so I can apply for respiratory therapy program in the spring

Clinicals this morning way tired!!!