Hurt so good.

Nice easy run. Felt good, no route planned, no hurry to get anywhere. Just me and some trails and roads. Took the pace easy today. Just enjoyed being outside.

 avg pace 7:32

Bryant met up with me at my house. We did an out and back through Weber County Fairgrounds. Did 60 minutes with Bryant. I then added on a couple more miles. Ran to the North Ogden Stump to get water then ran back home.

avg pace 7:30 min/miles

Woke up early to get out to South Weber to run there annual 5K and 10K. Drove to Riley's house and warmed up to the start line. Managed to get a little over 3 miles in with some strides. Race was good mostly flat with a good section of steep downhill with a flat finish that has the wind on your back coming out of the Weber Canyon. 

First mile in the race was 5:02; second was 4:56; third 5:12. I came through the 5K at 15:38. But with the added distance my overall time was 16:03. We were talking at the end and we think that the course was marked for the 10K because the start and finish line were the exact same. But overall I was happy with the result. Took about a mile to get into a rhythm, felt a little Lagoon in me from yesterday.

After my race I jogged back a mile and ran with Riley to the finish. Mile was 4:56.

Cooled down for a little over 3 more miles. Solid morning and good win.

P.M. TEMPO RUN

Decided to sneak out and get another hard workout in. Got out around 8 pm. Weather was nice, little chill in the air.

3.75 mile warm

4 mile tempo

Splits were around 5:32; 5:14; 5:24; 5:33

.40 mile cool back home

8.15 total miles

Easy run on the TM

Acg pace 6:45 min miles

Track workout

2 X 2 mile

2 X 1 mile

Splits for the 2 mile repeats.

( 5:28;524)(5:21;5:19)

Splits for the 1 mile repeats

(5:13 and 5:10)

2 mile warm and 2.10 mile cool.

Goal today was to hit more of marathon to half marathon pace to get a little more comfortable with that pace.

Overall workout felt good. Left the track feeling like I couldve done more. So that's a good thing I guess.

Planning on another hard effort on thursday.

10.10 total miles

Doubled up this morning. Ran 8.80 miles with Jon in the early a.m.

Around noon I snuck out and got 4.60 miles in around my neighborhood.

Good solid morning of easy runs!

Tempo run plus 200s

Snuck out a little later this morning due to my wife not having to work. Wish I would have gone earlier because it was HOT!

Warmed up for 3.60 miles to my old tempo running route. Probably haven't done this route in years.

Tempo was 4 miles with no pace in mind, just wanted to run off of feel. Plus it was way warm outside, didn't want to kill myself

Splits were 5:20;5:20;5:20;5:30. Seriously 3 5:20 splits in a row made me laugh. Last mile finishes with a slight uphill for the last .50. Glad to hit 5:30 because I was rocked! Just to warm.

Managed to find a creek, so I filled a cup up with water that Zi found on the side of the road to drench myself, felt great the water was freezing.

Cooled for 1/2 mile then jumped straight into 6x200 repeats.

.40 back home.

Great workout in the heat. Water has never tasted so good when I got home.

10 total miles

18 hours of Ogden

This relay is by far the best relay that I have ever done and destroys Ragnar easy!! With R-scape you are allowed to have a 4 man team up to a 8 man team. Your choice, the goal is to get as many laps in as possible before the 18 hours are up.

Run starts and ends at Mt. Ogden Park, 5.70 mile loop in some of the most awesome trails someone will ever run in Utah. Best thing about the relay is that you don't have to drive over 2 hundred miles to get to the finish. Just set up your camp and enjoy good times with some friends!!

Before midnight I ended up getting 2 trail runs in. Course is pretty tough, some major climbing over the first 3.5 miles and then some good downhill the last 2.2 miles.

18 hours of Ogden continued....

 Alright so with this relay I ended up getting 3 night runs. The 3rd night run destroyed me, I felt like I was in a dream the entire run. Just couldn't get focused, the trail was playing tricks on me with the shadow that the head lamp casted. I ate it hard on this run too!! Lucky I didn't hit my head, hands it the ground first then my head on top of my hands. But no harm done finished and went straight to camp to get my liquid levels up and forced myself to eat because I felt way low on calories.

1 run in the early morn and 1 run right before time expired. Good to have the sun back up made the world of difference to actually see where you are running and to actually get some proper footing on the trail without rolling your ankle.

Well overall result was our team ended up getting 22 laps in 18 hours!! Ended up winning the entire thing by one lap. We were the only team with 4 runners and we destroyed the teams with 6 to 8 runners.Ended up getting in 34.20 quality miles in the 18 hours.

Planning on doing this event every year from here on out. Was nice to be only 15 minutes away from home the entire time. My kids came up to visit along with my wife, just an overall good experience.

30 minutes on the TM. Pretty tired today from the weekend. Just wanted to flush the body out.

avg pace 7:20 min/miles

Easy run on the TM. Legs feel substantially better today, kept pace at 7:04 min/miles

Track workout

3 mile warm

4x1 mile @ 75 pace w/3 min recovery jog

1X2 mile @ goal marathon pace

.85 cool back home

Solid workout in the heat. Repeats felt a little hard today. Definitely feeling a little fatigue from last Saturday's relay. But good to have this workout under my belt.

2 mile felt good, but also a little hard to to the fatigue on the legs.

Doubled up before work today. 

Ran with Jon 9 miles from my house. Weather was perfect, nice and cool.

Then a couple hours later  I took my son for 1.25 miles on his run then added on from there.

Good start to the day!!

Easy miles on the TM. 

Avg pace was 7:15 min/miles. Watched the movie WARRIOR while running, better movie than I thought it would be. Pretty intense.

Long run/ 3-2-1-1200-800-400 workout

 Met up with Ken and Riley at Rainbow Gardens then carpooled up to Monte Cristo to run some of the New Huntsville Marathon course. To be honest that Marathon will be the most beautiful marathon in the state and if not the fastest. Whole course is downhill, about 5 miles of it is on the Ogden Marathon course, but the nice thing is that the downhill isn't to extreme.

Great run today though. Ken and Riley worked me over like a bad habit. I knew that we were going to be fast today when our first mile was around 6:10 min/mile, after the 3 mile tempo we were cooling down at 5:55 pace, so we were all committed to hit under 6 min/pace for the first 20 miles. I love the 3-2-1 workout feels like it breaks the long run up a lot.

splits for the repeats

3 mile 5:31; 5:29; 5:31

2 mile 5:02; 5:10

1 mile 5:10

1200- 3:45, 5 min pace

After the 1200 legs weren't going to go much faster I felt worked over

800- 2:40, 5:20 pace

400- 72

cooled for 3.50 miles,

Solid workout for myself, first time in a workout that I hit 20 miles under 2 hours.

Avg pace came out to be 5:57 min/miles.

Easy run today.legs were pretty tender for about a mile, then once the juices got flowing I felt pretty good. Started out at 7:30 min miles and ended my run at 6:36 min/ miles.

Avg pace for run 7:04 pace

Nice early morning run with Jon.

Started from my house and headed up to the canal rd and made a loop back to my place. Stomach wasn't feeling to well today. Last night my wife made this dinner called AFREAKADILLON. Anyways I told her that her dinner came out my FREAKINBUTT!! Never again.

7:30 min/ miles

P.M

4.30 miles on the TM. Legs feel like they are 100% from Saturdays run. Had some spring in them, stomach felt 10 times better on this run.

6:59 min/miles

Early runs from Lee's with Cam and Jon.

Warmup was 2 miles with strides.

4 mile tempo @ goal marathon pace, roughly 5:30 to 5:35 pace

splits- 5:33;5:30;5:24;5:15.

1 mile cool and straight into 6X200 with 200 rest.

splits 38; 35; 33; 34; 33; 33.

.55 cool back to Lee's

Cut today's run by 10 minutes today. Scaling back for this weeks top of Utah half. Shooting for that first sub 1:10. Hopefully I can snatch it, havent raced a half since April.

So this race might be interesting.

Avg pace today was 7:20 minute/miles

Easy run on the TM.

avg pace 7:00 min/miles

TOP OF UTAH HALF MARATHON 2012

Headed up to Logan the night before with Riley and met up with Janae and Kenneth Richardson, Janae's parents were nice enough to let us crash there for the night. Very grateful for them and there hospitality, very nice family.

Slept really good, and got in my breakfast immediately. Rockstar and a PowerBar(breakfast of Champions I know)

Got to the race and started my warmup with Riley, Ken, and Janae. Riley and I found the secret Bathroom to avoid lines at the beginning. This bathroom was really nice not going to lie!! Haha!!

Managed to sneak in 2 miles with some 2 strides. Ran into Clyde at the beginning, always good to catch up with him chit chat for a little bit. Saw tons of Bloggers up there. Adam, Jake, Steve, Walter and etc. Good showing and awesome races by the FRB team!!

Alright as the gun went off immediately the group was separated to 5 with in the first quarter mile. Jake, Riley, Ken, Jason Holt and Me. Pace was quick immediately which was fine with me I figure you have to go with it because either your going to run the best race of your life or you will slowly dig your own grave. But you will never know if you don't try.

Mile 1 was 5:01. I was right behind Riley and Jason. I was wondering how my body was going to respond due to our last Saturdays run. But as I got going my legs felt fine.

Mile 2- 5:11 past Jason and was in 4th and was pretty much where I stayed the entire race. Goal now was just to keep Ken and Riley in sight. I knew if I could see them then I would hit that Sub 1:10.

Mile 3-5:12

Mile 4-5:17

Mile 5-5:06

Mile 6-5:10

Mile 7-5:08

Mile 8-5:11

Mile 9-5:17

Mile 10-5:15

Mile 11-5:26 slight up hill towards the last half of this mile.

Mile 12-5:43 mostly up. Wish I could have this mile back, this is where

my weakness is, on the hills, need to start working on that

Mile 13-5:20- recovered nicely

.12-32 seconds, 4:44 pace.

Overall way happy with my race today. Goal was sub 1:10, and glad I succeeded that a little better then I thought I would. Jake, Ken and Riley ran awesome. PRs for Ken and Riley!!

STG Marathon is shaping up to be a good, fast, and competitive one. Way excited to see how everyone does!!

Cooled down with a solid group of FRB's. 4.30 miles

Good run this morning, just beat the 7 min guy.

Legs responded well towards the end of the run.

Avg pace 6:58 min/miles

Got out a little earlier today for my due to the fact tha it is the first day of the semester.

Pretty stoked! Taking my first swim class, so maybe a TRI might be in my future next year will see.

Avg pace for today was 7:05 min/miles

Morning workout with Riley, Ken and Jon.

Warmup 2.5 miles with strides 

Workout was 800-400-200-1000 X 2 sets

splits 2:20-65-31-3:05. 2nd set- 2:21-65-30-3:13.

Legs fell off around 600 meters in the 1000. But overall a solid workout for the day

4.5 miles cool.

P.M. 4 miles in the early afternoon before work. 

avg pace 6:30 minute miles

Recovery run. Legs were a little sore from yesterdays workout. 

Positive outlook on the workout is that I know I have to hit those faster times on the track to get where I want to be as a runner. More than willing to be a little sore!!

 Todays route was up 2600 N to the canal Rd. looped back to 3100 N. down washington back to lees.

avg pace 7:25 min/miles

Easy run on the treadmill. Last 2 minutes picked the pace up to 5 minutes to spin the legs to get them ready for another Half Marathon tomorrow.

avg pace 7:00 min/miles