Met with Jon at his house. We warmed up for a little over 3 miles then started into a 4 mile tempo run. 

splits were. 5:34; 5:30; 5:29; 5:24

cooled for about 1.75 miles 

P.M

easy 4.15 miles before work 

Easy recovery run from yesterdays double. 

avg pace was 7:28 min/miles 

Good solid run this morning! Met up with Riley and Bryant at the South Weber park n' ride and headed up to Morgan to meet up with Brad Osguthorpe. Run started out pretty easy for the first 3 miles and then we slowly started progressing towards 6 min pace. I averaged around that 6 min pace for 11 miles then the legs started to fall off. Breathing felt great but just can tell that the volume isn't quite there yet.

Last 5 miles I ran solo and was roughly 6:55 pace. Overall I averaged 6:35 min/miles for the 19 miler.

At the start of the first half of the run we had a dog follow us for about 5 miles we ended up naming the dog Morgan. I said that if that dog ran the entire way with us I was going to take it home with me. But around mile 8 the dog was no longer. Good solid run and fun times!

Also this is my highest mileage week this year and hopefully higher weeks to come. 

Run felt great today! Wanted to run only 8 miles today because my hamstring was pretty tight over the weekend. But as I got going it loosened up just fine and sort of lost myself in the run. First time in along time this has happened. Counting my blessings!

avg pace 6:54 min/miles 

Met up with Riley, Jon, Jace, and Albert from 21st pond to due are Aerobic builder. Warmed for 3 miles with a couple of strides then jumped straight into the workout.

Workout felt great, my goal was to hit sub 5:50 pace or just around that. Avg pace was 5:44 min/miles for the 8 mile tempo.

splits-5:53; 5:42; 5:48; 5:41; 5:55(over the bridge by the freeway, glad to hit under 6 min/pace); 5:37; 5:37; 5:40.

After the workout I went to the creek by Lee's Market and sat in the water for a 10 min natural ice bath. good solid morning today. 

P.M

4.05 miles before work, I am officially blown! 

Man legs were heavy today! Decided to cut the run short and then I will do another 4 before work to hit my daily 10 miles. 

P.M

4.05 miles easy before work. 

TRACK WORK

3 mile warm w/4 X 100 meter strides

Workout

2X1 mile @ 77 pace. splits 5:09; 5:07

2X800 @ 74 pace. splits 2:28; 2:26

2X400 @ 68 pace. splits 68; 69

2X200 @ 30 pace. splits 31; 30

all repeats were done with a 400 meter jog recovery except 200s were 200 jog recovery

2.85 mile cooldown

total mileage-11.20

side note- I am down 18 pounds since surgery. Starting to feel like I almost normal again.

Easy 40 min run this morning. Doing the 18 hours of Ogden tonight and tomorrow. So most likely at least 30 more miles in the next little but. Should be some good times!

P.M.

5.60 miles on the trails in Ogden. R-scape relays! Blast! 

3 runs during the R-scape relays. Our team ended up taking second with 4 guys. Lost to Davis High School boys team. Usually I am a pretty humble loser but during the night runs our team caught some of the Davis team cutting the course to make there times look better. Also there not very smart or suddle about because the very last run in the broad daylight they did the exact same thing, cut the course right behind my teammate Manny Cypers. Overall we figured it was about half a mile per run, so per 20 laps=10 miles. We caused a commotion about it, but nothing was done. Oh well, said and over with, I guess whatever it takes to make themselves feel good, besides they only won a Salomon waist pack. Hope it was worth it!

We ended up with 19 laps for a total of 106.4 miles in 15 hours. Good times.

zero miles today. Came down with some type of stomach bug yesterday. Felling crazy weak!

Easy 60 min run. Stomach still feels pretty weak. This stomach bug has thrown me for a loop and has taken a lot of energy from me. Hope to get that back sooner then later.

avg pace 6:59 min/miles 

good run today. still not feeling so well, sharp abdominal pain today. just glad i got this one in.

2 mile warm

Progressive 8 mile aerobic builder

splits 

5:50; 5:46; 5:43; 5:40; 5:36; 5:33; 5:33; 5:30

.20 cool walk

avg pace for tempo 5:38 min/miles 

Easy recovery run today. Thinking I am finally over the stomach flu and feel back to 100% again. So I guess I will take this week as a good down week and ramp it up again next week.

 avg pace 7:10 min/miles 

LONG RUN

Met up with Riley and Jon at my place at 6:30 and started our journey up to Sardine Canyon. We parked a car at the bottom in  Brigham City and drove my car to the top. My wife was already doing the same run so she was nice enough to pick my car back up at the top so all we had to do is run down and go home.

We warmed to a PORT a RILEY first then ran back for a mile on this Beautiful dirt road that looked like it went clear down into Hyrum. Was gorgeous, tree covered it looked like for majority of the way. Turned around then when we got back to the road we started the Aerobic Builder. Riley had an idea in mind to run 12 miles or so at sub 6 then cool for a mile then give it everything for 3 miles then we would cool down together.

Splits for the tempo

First three were down hill which surprised me that they were one of the slowest, besides my legs felt garbage and didn't know what to expect for the entire run anyways. I also thought that my grave was being dug slowly.

6:00; 6:02; 5:56; 5:47; 5:58; 5:54; 5:51; 5:46; 5:49: 5:49; 5:44; 5:45. (splits were from Riley's blog)

Cooled for about a mile then did 3 miles with what ever we had left.

my splits were 5:34; 6:36(uphill and thought I was done for the day)5:40 for the last mile.

Overall great run for myself! I came out nicely and personally think that this is my best workout that I have done. The run was gorgeous. I will definitely do this run more often. Running around Mantua is a cool experience, the water looked enticing, pure glass the entire time we ran around it.

Tempo run 

5.34 mile warm

4 mile progressive tempo

splits 5:41; 5:33; 5:28; 5:18

slowest 2 miles were downhill and once I got flat I got rolling. I mentally cant get going on the downhill because I feel like I am guarding my knee from the pounding. Hopefully I can overcome that.

1.09 cool back home 

Avg pace 6:56 min/miles

Loop through North Ogden and Pleasant View.

Legs were a little heavy for the first 2 to 3 miles but managed to loosen up towards the end.

Easy run with spencer up in logan. Ran 2 miles out and @ mile 3 started a 1 mile pickup at Marathon pace. Hit 5:41 split. 

Alright so its a couple days late on the entry so I hope I can be as accurate as possible and honest as possible on how I felt during the race.

So ended up staying the night in Logan which was a great idea, allowed for about another hour to hour and a half of sleep. Ended up sleeping in the same bed as Spencer. I told him I like to cuddle and spoon and since my wife wasnt there as asked him if he was up for the task. He politely declined. 

Well at the race I managed to get 3 miles in for a warm. I wanted 4 miles just because it seems to feels better on my knee the longer I can go before pushing the pace a little. 

Anyways at the beginning I wished everybody good luck on there races and was praying that I would just have a decent race. Goal was to run faster then Des News Half and just keep progressing forward towards 100% fitness.

Alright so as the race got going it actually was a pretty boring race. My goal was to take the first couple miles slow and progressively work into a rhythem and just zone out. For the first 3 miles I was with one of my running partners Jon Heslop and we worked together to catch up to Sasha and then I saw Walter up ahead and started shooting the gap to catch him. By now I was running solo. I caught walter around mile 5 or so and then saw another kid in the distance I briefly asked Walter if he knew who the guy was and he didnt know. Around mile 6.5 I managed to catch this kid and wished him good luck for the rest of the race and took off from there. From mile 7 to 10 I wanted to keep sub 5:20 pace and hope that I could take that pace into the hills toward the end and have a strong finish. Anyway around mile 9 this guy came up on his bike and started biking next to me and finally after about a minute I realized it was my Father in Law. Suprised me because he is from Draper and didnt know he was making the trip up to Logan to watch the race. It was great to have him next to me for the last 4 miles.

As I got into the hills my pace slowed more then I wanted and by mile 12 thought I was going to cost in for the finish but my legs came back a little and managed okay for the last split. Overall the race was a positive step forward in getting back to normal. Last year as was 1:08:55 for the race, this year I was 2 minutes back. So really not bad with how much time I had off and plus for my second race for the year I will take it. Also looking at my last splits for the race I think just with more volume in the upcoming months those splits will be lower and should be able to maintain to the end.

Great to see everyone up at the race. Super happy for Riley and Jake for both setting a high standard in the state and showing us all how to get business done. Both super impressive times.

Wishing Spencer, Scott, Jason, Bryant, Jon, Walter, Steve A. nothing but positive vibes from my end for a great rest of the year.

Here are my splits:

5:32.60; 5:25.64; 5:24.26:5:22.29; 5:14.23; 5:14.31; 5:11.11; 5:17.43; 5:22.73; 5:20.61; 5:33.03; 5:55.00; 5:28.06 and 00:43.40 for the last .14

ended up doing 4.35 solo for a cooldown.

Couple pics at the race. The one of Riley and I. I asked Riley what his time was and I was like screw my time that is amazing, way stoked for his breakout race.

easy run today with Riley, Bret and Dave from 21st pond. Finally good to have a first run with Dave. It was good conversation this morning and good recovery

7:14 min/miles

School has begun so again I start my second home at Weber Sate. Ran from the University into Uintah and South Ogden. Legs felt actually pretty good today, I feel like I am ready to rock an Aerobic Builder on Thursday and then push a 5K on Saturday with some 400s afterwards.

avg pace 6:46 min/miles

Good easy run, before school. Was hot out today but managed.

avg pace 6:50 min/miles

Aerobic Builder from 21st pond with a solid group of guys today. I think seven total! 

3 mile warm with strides and jumped straight into the Aerobic Builder. My legs were pretty heavy today for some reason but nontheless it was a great deposit and hopefully will beneficial in about 5 weeks.

Splits- 5:43; 5:35; 5:44(stopped by 12th street traffic); 5:38; 5:47(bridge over freeway) last time I think I was @ 5:55 pace for that split, so some improvement. 5:37; 5:41; 5:37. 

avg pace for Aerobic was 5:40 min/miles. I think last time I was around 5:34 to 5:37 average.  

Oh well still good to be out running.

2.11 cool 

Alright so I love this race!! First of all its the flattest, honest, course in the State by far! 

My goal for the race again was just to beat my time from Draper Days 5K which roughly was 16:55 or so. Anyway met up with Riley and Dave at the Target in Riverdale and drove out to Hooper for the race. As we pulled up to the start I saw Ken getting out of his car, but I saw no kids with him. On Thurday Kne said he was running but was going to push the stroller with his kids in it, but this morning Janae, Kens wife, decided that she was staying home from her run and so Ken was free to race!

For warm I managed to get 4 miles for the warm with 2 strides. We waited around for a little bit at the start line and I honestly felt I had to go take a crap but there was no time. I thought this would be embarrassing if I had to poop in the middle of the race, and if that happened I was going to DNF and just run back to the finish.

Anyway as the gun started we all took off pretty hard and for Ken, Steve and I we were pretty much racing for 2nd. All I have to say is that Riley "freaking" Cook is a man on a mission right now and is tearing up the road. Right now watching Riley race and train first hand is an amazing and special thing to watch. My money is on him for any race this season and beyond. Okay well back to the race, right from the get go I tucked behind Ken for the first half mile or so knowing that if I can hang on to him I will have that opportunity to take 2nd place. Right at the first left turn I took the tangent and got in front of Ken and just ran. About a quarter mile later Steve came zipping past me and got like 10 feet ahead. As we came upon the 1st mile I had managed to catch Steve and go past him and could hear his shoes getting farther away so I knew I was gapping him. I didnt look back for the next mile and as mile 2 hit I took a peak and saw Ken not Steve not that far back. I knew it was a race for the finish! As I was running I saw my pace drop and wasnt planning on looking back until the finish line. In my mind, I figured Ken would be right there with me and we were going to kick for the finish. By mile 3 I was still by myself, but still didnt feel comfortable. I raced to the finish and finally took a peak and it was about the same gap that I had on Ken from mile 2.

Anyway I am stoked for todays result! I hit 15:35 for the race, which on a true 3.11 course it is more like 15:45 but non the less its still sub 16 min! I thought that wasnt happening this year for me, and it was 1 min and 20 seconds faster then Draper Days. Again my body is responding well to all workouts, and I am just racing on the redline and pushing my body the hardest it can go for that day with the hopes of no injuries and a positive hope for a great fall marathon.

Splits for today was 4:55; 5:12; 5:11 and 17 seconds for the last .07.

Also great race for Dave who ran sub 16:30 for only running pretty much for the last 2 months. He is on the verge of greatness again!!