Hurt so good.

 Mile Repeats at half marathon goal pace

2 mile warm with 4X100 meter strides

4X1mile @ 78 pace w/3 min jog

splits- 5:15.63; 5:12.70; 5:12.95; 5:12.87

1.50 cool 

pretty good pacing on the last 3 splits. first one I was a little slow going on the first 800 meters but managed well the last 800.

Workout felt relatively easy, so that is huge positive. Also the knee held great! So last weeks time off did what it was supposed to do. Now a couple easy runs, then my first race of the year on Thursday. Not expecting much, but its a start to something great for the fall.

Coached the Fremont team today in some hill workouts. Pretty solid workout for the entire team. Way excited for the progression that I have seen in short 4 weeks of workouts. 

I warmed up 4.35 with the team and did 6 miles after.  Solid day and the legs feel fantastic even with yesterdays workout.

avg pace 6:48 min/miles 

Easy run with Jon. Had to cut the run short because Jon had to get back for work. Probably for the best though, save some legs for tomorrow! First race of the year, dont know what to expect!

Well not much to say about this race. All I can say is that I am grateful to be able to compete again and I have alot a work ahead of me, and with that.....

Woke up and got the troops ready for the annual North Ogden 5K, we were running a little behind because the kiddos weren't cooperating so I only managed a little over a half mile warm up without any strides. So as the race began I could tell that the I was still pretty cold and the legs weren't warm yet. Gun went off and I stayed back a little behind Ken and Bret and just tried to ease into the race and go from there. Felt okay for the first half mile then started the climb up 2600 N where there was a nasty head wind. This literally through me for a loop ended up in from 3rd to 8th to the top of the hill. First mile was 6:11 which was about a minute slower then last year. When I got to the top of the hill Bret had stopped and was going to quit, he said he was going to throw up, wasn't feeling good. I said just finish the race with me, so he started running again, and managed 2nd place.  Mile 2 didnt get better either 5:46, and mile 3 again another head wind 5:55. and managed 5:25 pace for the last .10.

Crazy thing was today is that I wasnt even breathing hard, I just couldn't get to that next turnover or lactic threshold pace for some reason. It really felt like a marathon paced run. So I just enjoyed the vibe of the race, ran with some highschool kids, gave people high fives, it was just fun.

But for seriousness I do have along ways to go. I need to get some consistent training going and need to get speed back in my legs. As the race was over I ran back to run with my son Jaerdan and my wife Nikki who was pushing are 2 other little ones. When they finished I ran to the harrisville track and did 6X200 meter repeats at 33 pace

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

then finished the run back to my place. Well good to back and racing, positive outlook is that I can only go forward from here! I will live to see another day

Congrats to Ken and Bret on 1st and 2nd place 

Recovery run today. Easy 8.40 miles then Golfing with my mom, dad and bro for my fathers Birthday. Might run again tonight we will see.

Met up with Jon Heslop and Logan Fielding at the mouth of Wheeler Canyon and headed up the trails up to Snow Basin then back.

Good solid run and good conversations, good to see Logan like always.

Great week of running, knee is holding up just fine, ready to pound out some more miles next week.

 avg pace today was 8:45 min/miles

Easy run with Riley, Bret, Jon and Albert from 21st pond. Good morning and some cloud cover made for a good run today.

avg pace 7:11 min/miles 

1.65 Warm with the Fremont team with 4X100 meter strides

Workout

2X2 mile and 2X1 mile

Did this workout with the team and to me it felt like a good marathon paced workout. Never felt exerted in anyway and felt comfortable. Good sign for things to come and the legs feel great.

Splits-5:50.71; 5:40.66

2nd set- 5:44.37; 5:44.54

2X 1mile- 5:29.64, 5:45.21(last mile was encouraging to see a couple of guys on the team just dig after it and finish hard. Little slower for sure from the first split, but fatigue set in and finished hard.

finished with a 3 mile cool

Total distance 11.20 

Good outing today! Ogden crew was out in the full. Riley, Ken, Bryant, Jon and Bret. MEt at the 21st pond, did a couple of laps there to wait for ken and then Headed out to Marriot_Slaterville for a 13 mile loop.

Guys were nice enough to join me on my long run today. Heading to STG for a 3 day golfing trip with the fam and didn't want to do a long run in the heat. So it was good to get it done today.

Good conversations and stories today and pace was perfect. I was right at 7:00 min/avg for the 15. 

easy run in mesquite. 72 hole golfing trip, not much time for running this weekend.

good times for sure though.

Easy run today. Legs felt good, no complaints today

avg pace 6:59 min/miles 

Easy run today. Legs had some spring in them today, first run since knee surgery that I have gone back to back runs under 7 min pace.

avg pace 6:44 min/miles 

Aerobic Builder

3..25 mile warm

6 miles @ 6 min pace.

splits- 6:00. 5:56; 5:56; 5:54; 5:57; 6:00

2 mile cool

wanted to do 8 miles at 6 min pace but I ended up getting out when the weather started getting warm. Around 5 miles I was looking for any resource of water that I could either drink or just soak myself in and neither was happening. So pushed to 6 miles and called it.

Good start to Riley Cook's Aerobic builders, excited to see what these will do to my fitness.

Easy run on the canal rd in North Ogden. I think I am finally getting used to the heat, finally!

avg pace 7:10 min/miles 

Easy 60 min on the TM. Was watching my little hoodlums and my bros also, man what a crazy morning. Glad I was able to sneak in a run.

Went down to Draper on Friday and slept out Spencer Simpson house. Good fun talking and catching up. Didnt go to bed til 1 am. But slept solid til the alarm went off in the morning. Warmed up for 2.80 miles with some strides. Talked to Riley earlier about a race plan for myself, my goal was to go under 17:00. He told me to go around 5:25 the first mile the second around 5:15 and then give it everything the last mile. So that was the plan

Race started and stayed back and focused on the garmin for the first little bit just to gather my pace. First mile was 5:29.70, so a little slower then expected. Second mile was 5:16.27 so almost right on then the third mile was 5:33.17, the last .11 was :36.34 around 5:15 pace.

Race felt good, right now I am focusing on gathering my bearings. Having that 7 month injury with no running really took alot out of me but things are coming around SLOWLY! which is fine I dont want any set backs at all. So today was a good race plan that was executed and will improve from here.

After the race I cooled down with Riley, Bryant, Spencer, Scott and Jake. I got in 7.60 miles for a cooldown.

P.M

Spencer came up for a good friendly BBQ at Bret's house. After dinner Spenc and I met up with Jon from Lee's Market and did 4.16 miles around 7:05 avg. After the run we soaked our legs in the Creek by the Market.

Good solid day of Running!

Total Mileage-17.67 

Met up with Riley, Ken, Bret, Jon and Bryant at 21st pond. Wanted to a light workout today before the half on Wednesday. We did a 5 mile warm up and then did a couple strides and then started the workout. I did the first 800 in 2:29 and my legs were just heavy and felt heavy during the warm. So to benefit myself I adjusted the workout and did 5X400 meters.

splits were. 73, 74, 72, 71, 70.  Jogged the recoveries to catch up with Riley, Ken and Jon.

Did 2.15 mile cool

A little late getting this entry out. Haven't had time to sit at the computer and type anything up. 

So the race course I was really happy with, yes definitely aided but I like how the course brings the down hill in sections so you are not completely blown by the end.

With that... I woke up at 2:25 in the A.M.  to meet Riley and his mom at the South Weber park and Ride to make our journey to Salt Lake. Caught the bus and we were off to the start. Got to the start line around 4:30 so we had ninety minutes to sit and chill up there. I ended meeting Josh E on the blog. Around 5:20 Riley, Josh and I ran a mile up the road to the secret bathrooms. These bathrooms were in great condition! Heated seats, warm towels just fantastic, could've fallen asleep right then and there.

Jogged back down to the start and was ready to roll. Ended up talking to Brandon at the start and the plan was to shoot for 74 minutes and I was like sure. I had know clue what my fitness level was at. First half marathon since the beginning of last September and I figured if I could even run 75 minutes which is goal marathon pace I would be ecstatic.

Gun went off and the masses headed down the mountain. I quickly found Brandon and Josh and we formed a 3 man group. We took it easy to get our legs underneath us and people were passing us like crazy. I just had to stay patient and know that 95% of the runners would come back to us.

Around mile 3 we picked up Taylor Monson a good buddy of mine in North Ogden and he ended up running pretty much the next 9 miles with me. Around mile 6ish I remember a slight up hill part of the course and tried to stay relaxed and keep the same pace as if I was running down hill and as the next down hill portion came I felt good and relaxed. I was like this is what it feels like to be in a race again and to run hard! It was euphoria for me, it has been way to long!! After that I told Taylor that we are sucked in and it is go time.

Anyway around Mile 8 I could see Kevin up in the distance and I just kept an eye on him and hoped that I could catch him by the finish. Around mile 12 I caught him and I could see Trevor Baker up ahead bit unfortunately I was running out road to catch him and he finished a little over 30 seconds up.

Good Race for me I ended up 1:12:05, so better then I thought. I still have some work to do to get to that sub 1:09 half by the end of the year. But this race was the confidence booster that I needed. Also good to meet so more blog members. Its always nice to put a face to the name.

Splits for the race- 5:29; 5:27; 5:35; 5:27; 5:32; 5:22; 5:20; 5:31; 5:20; 5:37; 5:26; 5:26; 5:42 and last .15 was 47 seconds 5:15 pace.

avg pace 5:29 min/miles 

No run today. Pretty fatigued from the early morning. Legs are sore but not as sore as I would have thought. 

Ended up doing yard therapy for 4 hours. Weeded, mowed my forest that I call my lawn. and got some good vitamin D. 

Easy shake out run today, legs were tender for the first ten minutes but felt pretty good after that. 

easy 7:30 min/miles 

Aerobic Builder/Progressive Tempo

Plan today was to go with Riley and hit a tempo run but due to my 8 month old being awake half the night and my 4 year old sleeping in my bed because he is scared of the dementors off of Harry Potter sleep didnt happen last night.

So I had to go later, and was lucky enough to have my brother watch my kids helped a lot. I was able to get in an 8 mile tempo, I ended up just doing a 1 mile loop around my neighborhood so my kids could see me and plus it is 100% flat!

I started with a 10 min warm and jumped right into the tempo. My plan was 8 miles but was going to monitor my legs around 4 miles because I wasn't sure how they would feel from the half on Wednesday.

Anyway my splits were.

6:00; 5:57; 5:54; 5:50 and my legs were feeling great still so decided to roll with the progressive mileage and see how I felt. The last 4 were 5:46; 5:42; 5:37; and 5:32, the last mile was a gut check but huge improvement from 2 weeks ago when I only got 6 miles in at 5:58 avg.

10 min cool. 

Coached the Fremont team today. The team did up/downs. Quarter mile uphill and then all out effort downhill. Did 6 sets total for 3 miles.

I just warmed and cooled with the team then ran home afterwards due to my workout yesterday. Good recovery today and legs feel good.

Met with Jon from my place. Easy run today on the canal through North Ogden back to my place

Avg pace 7:36/min/miles