Hurt so good.

Easy run with Bret, Jon and Bryant. Met up with them just out of my neighborhood. Bret, Jon and Bryant did a 90 minute run. I cut back to 60 minutes, I think in the next couple weeks I will start bumping the long run. Right now I just have enjoyed not worrying about getting in 20 miles every Saturday.

avg pace 6:57 min/miles

Met with Bret and Cam from the North Ogden Nature Center. Headed south on the trails ended up on the Canal Rd system. About 3.5 miles we got a good look at a fire that was started just off of 12th St. It was Blazing pretty good, close to some homes. Ended up doing an out and back.

avg pace 7:57 min/miles

Showed up to the start of the race around 6:15 to get my stuff and put my timing chip on. Started my warmup a little later than I wanted. Only managed to get in 1.20 miles half of that was with Bret.

Switched my shoes and did two 100 meter strides and felt like I was ready to go. The goal today was to go under 16:40. I have been trying for 3 years to do it and missed the course record by .3 tenths of a second. First off the course is longer than 5K, also the first two miles are mostly up hill so it makes for a slower race.

Gun went off and the pack was quickly separated. Brett and I already established a solid gap before the half mile mark. Talking to Bret before the race the plan was to hit the first mile under 5:20 for a shot at the course record. 5:19.94 was my first mile split. RIGHT ON!! I had managed to get a 2 second gap on Bret after mile 1. Second mile is rolling hills. I hit 5:04. I think last year I was around 5:12. Now I only had a 5 second gap on Bret and for me the last mile couldn't go quick enough. The race was still open. Last mile is flat for 800 meters, with a false flat for 400 meters, then a slight down hill finish. Hit 5:01 for mile 3, had a 10 second gap on Bret. I came in for the last .20 in 44 seconds. 4:47 pace.

Ended up running 16:09 beat the old course record by 35 seconds. It is incredible how the body can go from feeling like crap on Saturday during my 10K. Going to now and feeling like finally I am 100% recovered from my Marathon and all the sickness that was going on in our family.

Good way to start the 4th of July. On the side Jaerdan ran with my mom and my wife. He ended up running slightly under 36 minutes for his 5K. That was a 3 minute improvement from 10 days ago. Plus this was a tougher course, he loved every minute of it.

Did 4.50 miles for a cool down

Met up with Logan fielding today at the top of North Ogden's divide. Ran to the Peak of Ben Lomand. This was an awesome run today, couldnt have been any better. Cloud cover with a little bit of rain. When we were on the ridge heading to the Peak there was a pretty nasty storm coming in. But we were lucky and didn't come our way. For me this was my first time up to the peak and it was beautiful. I took a bunch of pictures that I will post later when I figure out how to post them. So if any body knows how please let me know.

Little bumbed out that we didnt see any moose or mountain goats, that would have been cool. The dang wood chucks just didn't do it for me. But we did see a wild turkey on the ridge that Logan startled, flew right over his head. The turkey was going for the kill shot!! Pretty funny!!

Avg pace on the way up was slightly over 11:00 minute miles, on the way down we were hovering around 6:50 to 7:00 minute pace. Logan said we just beat the 10 minute guy. 

Solid run today, I really enjoyed it alot.

16 miles in 2 hours 30 minutes

Took my kids to the park so they could play on the playground area. Ran around the track, managed to get in 9 miles. Legs were a little heavy from yesterday but as bad as I though they would be.

 avg pace 7:10 min/miles

Since I enjoyed my run to the Peak of Ben Lomand on Thursday I decided to do it again!!

Met up with Jon, Bryant, Ken, Riley, and Nate at the parking lot on the top of North Ogden Divide. Started a little after 5 A.M. About one mile into the run Nate ended up rolling his ankle so I hung back with him for a minute, he decided to head back down the mountain, just wasn't worth the risk. The guys waited for me to catch up, but didn't do any good for me. I am not the quickest up hill runner but steady. The guys dropped me like a bad habit!! Jon was a machine led the whole way. Got beat to the peak by 12 minutes. But felt pretty good on the way down. I got down in a little under 60 minutes. Solid fun run with the guys today. Good to get the whole gang together. I tell you what Ogden area has some pretty talented runners, it has fun to see everybody run and race so well.

Run time for me was 2 hours 28 minutes. I think officially about 10 minutes faster than Thursday.

Solid week of running for me. Another 65 plus mile week, so the base is coming back and just way stoked for the rest of the upcoming race season.

Easy run on the TM. Went to bed a little late last night, so I enjoyed a good morning sleeping in. Around 30 minutes decided to flush the heaviness from Saturdays run. Hit an easy 3 miles @ 5:45 pace.

avg pace was 6:40 min/miles

A.M.

8.45 miles in 55 minutes. Cut my run 5 minutes short to take my kids to swimming lessons.

avg pace 6:25 min/miles

P.M.

3.45 miles before work on the TM.

avg pace 7:10 min/miles

2.55 mile warm with strides

4 X 1 mile @ 5:15 pace, 3 min rest

Wanted to go @ goal 5K pace. But I got out at 11:00 and it was already 90 degrees. So altered the workout to goal half marathon pace.

3.50 mile cool

total miles- 10.50

Easy run into Harrisville around Weber County fair grounds. Ended up at my parents house to help my wife clean.

avg pace 7:00 min/miles

Took the boys to Harrisville park to so they could run around and hit some golf balls. They were actually pretty good to let me run. I think they are getting used to it.

avg pace 7:21 min/miles

2.55 mile warm w/ 4x100 meter strides

2 X 2 mile @ 5:15 pace. splits- 5:22, 5:09; 5:19, 5:10

w/ half mile jog in between sets

6X400 @ 68 pace w/100 meter jog

2.05 mile cool.

total miles-  11.50

Track Workout

Met at Lee's Market early to get a track workout in. Bret and Bryant warmed up with Jon and I then finished up there run while we headed up to the track.

Started out by doing 4X100 meter strides, then jumped straight into our workout.

Goal today was 16X400 @ 72 pace with 60 second rest then the on the last 4 drop down to 68 pace with 50 second rest. Workout went good, majority of the first 12 were under 72 most were right on pace. The last 4 we went 69, 68, 68, 68. Cooled for a .25 miles then went straight into a mini 2 mile tempo @ goal marathon pace. Went 5:21, 5:31. Besides being a little quick the turnover felt like that's where we should have been.

Way excited about this workout. Hopefully I can smell a PR @ the Des News 10K next Tuesday.

Easy run around noon. Out and back on the canal rd. Water in the canal saved me today, nice to be able to soak my hat and stay somewhat cool.

avg pace 7:03 min miles

80 minute run on the canal rd. With Bryant and Jon. Legs felt a little fatigued today. Hamstring started tightening up a little bit. Felt like dehydration might have been a factor. Bring on the liquids!!

7:08 minute miles

easy miles today. nice easy downhill run, dropped about 1250 vetical feet in 8 miles. Felt nice and relaxed.

avg pace 7:28 min/miles

2.50 mile warm with Riley and Albert

Race splits 4:56, 4:58; 5:26; the last .10 was 5:08 pace

Overall I was happy with the result. 2nd fastest 5K that I have ran. I felt that my pace was honest. If I had to do it all over again I would go out exactly the same pace. I honestly feel that for me the best way to race is just to go after it. Eventually one of these races everything will come together and shock myself.

3.50 mile cool.

Easy 30 minute run. Cut it back today for tomorrows 10K. This is one of my "A" races tomorrow. All I can hope for is the best, after tomorrow the marathon training begins!!

Got to the Start line about 20 minutes before the race started I warmed up to my secret bathroom. Really nice not to wait in line and to be honest I don't know if anybody knows about it because I am usually the only in there. Anyways I got a little over 1.5 mile warm before the race started. Saw Scott and he said he was shooting around my time last year so I knew we would we run most of the race together. Anyways all this Highschool kids crack me up, seriously I was on the front row to start the race. Then I realized I was at least five rows back within seconds, funny thing is they go out so hard that by the second mile they are Gassed!! 

So the gun went off I found myself getting passed by alot a runners, I knew I just needed to stay relaxed and let them do there thing because 95% of them will come back eventually.Around the first mile marker is where I caught up to Scott and ran with him for the majority of the race

Mile 1 was 4:49

In the middle of the second mile Scott and I got boxed in seriously by about 7 highschool kids and I felt there pace was slowing. So I slowed and then spead up wide to get around them. So I could get back on to pace.

Mile 2- 4:53

Mile 3 was a little slower because of the slight up hill but managed 5:10 for the split

5K was 15:22, twelve seconds faster then last year. I was feeling good and I could tell Scott was feeling good.

We both were leading the pack of about 5 now and we managed to bring the group through mile 4 with a mile split of 4:58.

Now this is where disaster struck right after the mile 4 marker a cop had all the cones shifted and had are group turn down and head south. I didnt even think anything of it  because there was cones down the whole right side of the road so I was thinking we have to be on the course. Then I saw the mile 25 marker for the marathon then realized we were on the marathon course. Honestly I felt all motivation slip away. Scott was about 3 seconds up on us and he got stopped dead in his tracks because the police support had no clue on what was going on. So I guess are group of five plus a bunch more along with the lead Women pack also got turned down a block early, had to been at least 20 maybe even 30 runners.

Anyways mile 5 was 5:07 and the last .95 was 4:49. I averaged what my time would have been roughly by overall pace and would have came in around 31:05 give or take a few seconds. Maybe even a sub 31. Because I was feeling so relaxed. Who knows now, a little frustrating but it is what it is.

So anyways that was the race that could've been a should've/would've for a lot of us. Just have to run it again next year and ignore the police next time.

Cooled down for 3 miles with Justin Park and Scott.

Hit a nice easy run today. Legs were definitely heavy from yesterday but not sore at all which is a plus. Anyway still a little bitter about yesterday. Just kept thinking on what I put into this race the last couple months and nothing to show. I am glad they included are times into the overall standings but felt like they should've adjusted them by average pace or even disqualified us for the main reason that we did cut the course and there was majority of the runners that ran the proper course. Oh well. I will say it again, it is what it is, and I am moving on. ;)

 avg pace was 7:30 min/miles

A.M.

Slept in today and enjoyed a nice easy run.

avg pace 7:15 min/miles

Nice easy run with Jon and Bryant from my house this morning. Headed up to the top of North Ogden and made a nice gradual downhill loop. Hitting my first 20 miler in a long time tomorrow morning. Here comes marathon training!!

Started early this morning from house with Jon for my first 20 miler since the Ogden Marathon. That time of the year I guess. Decided to an out and back, and starting at mile 10 we decided to incorporate some Marathon paced miles every other mile. 

Splits for the Mile pcikups- 5:34; 5:38; 5:27; 5:58(got stuck at an intersection), 5:31

Overall good first 20 miler. Planning on doing an extra track/tempo session for this Marathon Training block. We will see how that goes.

avg pace was 6:35 min/miles

Easy run with Bryant and Jon. Did the 2600 N/Canal Rd loop.

avg pace 7:25 min/miles

Tempo run with Jon. Met at lees and warmed for 3 miles

Jumped straight into the tempo. Goal was to hit marathon paced miles @ or around 5:30 pace

splits- 5:34; 5:32; 5:34; 5:31; 5:30; 5:29.

Didn't have my garmin on so Jon pretty much did the pacing. Good solid workout, Jon at the end of the six mile tempo threw up. He said he felt it coming on around mile 5. I guess there is a first time for everything. But he did great, he has come along ways and expect a great marathon from him in the fall.

3 mile cool back to Lee's Market.