Hurt so good.

Took the day off yesterday and still feeling pretty fatigued today. I think with the big move and the marathon last week. My body is telling me to rest, so I will take this week as a solid recovery week and start the build up for STG next week.

Only running today was with Korver and Jaerdan in a cancer race at Weber State. We ran for my wife's grandma Nola who passed away with cancer 13 years ago. 

Ran the new section of the BST up above my parents place where me and my family are staying til we find a new home. Run was pretty cool, goes high enough where you run a mile of it in the pines. 

Good start to the week. 

Trail run on a rainy Monday. Felt really good, not typically what you would see in the first week of August.

Ran with Riley, Jon and Bret. Legs are coming around and should be in the clear to start doing workouts on Wednesday.

avg pace 7:55 min/miles

Met with Jon and Bret @ the North Ogden Nature Center. Nice and easy out and back on the canal road system. 

TRACK WORKOUT

Met Jon and Jason up at Smiths off of Country Hills. Proceeded to a 3 mile warm to Bues Pond with some strides.

Workout today was 20X400. Jason and Jon were doing 10X800.

Looking at my splits afterwards, looks like I lost count and ended up doing 21 repeats. Oh well, good for the soul right!?!

My goal was to hit around 71-72 pace since it is the first workout since Des News Marathon

Rest plan was a little over 200 jog ended  up being about 1:1 or just barely over.

splits were- 69;71;71;71;71;70;71;71;71;72;70;69;72;71;74;70;70;71;69;70;67

Solid workout today! Avg splits were 70.5 which is 4:40 pace

cool down was 2 miles

total mileage for the day was 12.70 miles

Met Jon in North Ogden at Lees Market Place. Headed out west a little bit, then came back east up to mt road and looped back by weber high.

Legs are pretty tired today, as to be expected. Great mileage this week so far, hopefully I can finish it strong.

avg pace 7:30 min/miles

PM

5.35 miles on the Trails above my house

Easy solo run on the canal rd. nice cool weather today, overall great run

Busted out some new shoes today. Skechers GORun Ultra Road. Probably the best Skechers shoe to date.

Avg pace 7:14 min/miles

5.50 mile warm up

Ran the south weber 10k as a workout. Hit 5:27 avg and felt fantastic. Solid workout for the day. Paced with ken the whole way and split the winnings. Jon won the 5K so all three of us walked away with 50 dollars for the day. 

Did 5 miles for the cool down and threw in 4X200 meter strides. Splits- 30,31,24,31

Total mileage- 16.75

Sunday stroll on the Canal Road.

Nice way to start the day.

Met with Jon and Riley at 21st Pond. We headed to up the parkway to get Bret at his place.

Around a mile and half into our run I thought I was going to get murdered!! We came to the underpass by washington Blvd. There was this homeless kid walking his dog and just stopped in the middle of the path. I thought oh what a nice gesture to let us pass. But as soon as we made our pass, the kid made eye contact with me and started chasing me with his dog! Then he stopped, I started laughing a bit and got in front of Riley because I was sort of scared. Then the kid started chasing us again! I was gone! Dark in the middle of Ogden, no way no how. After that I was wide awake.

End of the run threw in 5X7 second uphill/downhill sprints

Trail Tuesday with Manny, Denver, Jon and Riley from Mt. Ogden Golf Course. 

I was dragging this morning, legs just felt tired. 

But overall it was a great run. 

Aerobic Builder

Met up with Ken and Riley from the pond

3 mile warm with 3X30 second strides

8 mile builder @ 5:28 avg

splits- 5:14; 5:25; 5:25; 5:30; 5:38(bridge mile); 5:31, 5:26; 5:28

2.25 cooldown

Solid builder. Goal was to hit a sub 5:30 avg. Glad to see that goal obtained. Next builder goal will be sub 5:25 avg. Fitness is coming along perfectly and should be ready to roll come October.

North Ogden Loop from my place. Perfect pacing today for a recovery run. 

avg pace 7:30 min/miles

Easy run on the canal road and some roads in North Ogden.

Avg pace 7:35 min/miles

15 mile treadmill run. Had a rough night with the kiddos so I had to post pone to this afternoon. 

For the run I did a 4 mile warm, 8 mile tempo, 3 mile cool

For the tempo I did a progressive workout starting at 5:27 pace then dropped 3 seconds per mile with the last mile at 5:08. Avg pace was 5:19 min/miles. Treadmill was at a 1% incline.

Not sure what to think of this workout because I know it was on the tread but same part I felt really strong today, also feels good to cap off another 80+ mile week. 

Monday Funday with added loop around pond. Had a solid 8 guys out this morning.

Great pace, just barely missed the 7 min/guy today with a 7:01 avg.

2 Mile pickup with 4X400s

Met with Jason, Jon, Riley and Manny at the pond. Headed 4 miles up to the Ogden Canyon

Did 2 mile pickup coming down. 4:55 and 4:57. Super stoked about the 2 mile. Even though I dont plan on racing that pace this Saturday. It felt good to keep with Jason and Riley for the goal race pace.

4X400 pickups felt great too. Splits- 72; 68; 75(hill); and 65.

Did a 2.45 mile cooldown

Ready to roll on Saturday!

Easy run from Smiths with Ken, Riley, Denver and Jon. 

Legs were a little heavy from yesterdays turnover but should be good to go for Saturdays race.

avg pace 7:18 min/miles

Out and back on the Riverdale Parkway. Nice run today and we had a showing from Dave today. Always good to see him.

avg pace 7:21 min/miles

TOP OF UTAH HALF 

Another race down, and another deposit into the bank.

Headed up to Logan Friday afternoon with Jon, Riley and Corey. Before we got our gear at the expo we stopped at the VOORAY outlet in Logan and I went nuts! Lots of killer deals and pretty awesome stuff! Great support from a growing local company. If your somewhat intrigued check out the gear at Vooray.com

Got our bib and saw that Anthony wasnt on the list of runners and we lost Bryant that night due to a hamstring strain. But gained Mike Hardy and Trevor Ricks, both recently graduated from Weber State. 

Stayed at my cousins house in Logan, grateful for that, saved us alot of time, and grateful again not having to drive up in the morning.

Got to the start of the race with about 40 minutes to go time Managed a couple miles with some bathroom breaks in the secret bathrooms. Always nice not waiting in line,

Race:

As soon as the gun went off the pack seperated almost instantly. I found myself chasing Jason and Riley which is nothing new to me. But I knew the pace they were going and wanted to get out to a quick start for the first couple of miles. I noticed after the first mile that this race could go south very quickly. Legs just didnt have the pop like they did in the Hobbler race and breathing was a little deeper than I wouldve liked it to be. So after a mile I slowly faded from a 5:03 first mile to a 5:16 second mile. Around mile 3 I could hear footsteps coming to me and I thought it was just one guy coming. Took a look back and could see Fritz and Nate then shortly behind was Mike and Benjamin.

Hit mile 3 in 5:13 and at the same time got passed like I wasnt even moving. Went from 3rd to 7th just like that. I was like what the heck is going on I am still clipping a good pace but these guys are moving.

Mile 4 was 5:16, again the group is gapping me.

Mile 5- 5:05; maintained that gap and the legs are feeling like they are coming around but my breathing was way off. Sort of felt the same way on my Tuesday pickup, legs felt great but breathing was off.

By now at mile 6 - 5:00, I managed to catch Nate and ran with him for a half mile and told him we need to work to catch the group ahead but wasnt feeling the best at that point.

Mile 7- 5:02 again another great clip and managed to catch Benjamin, he saw me coming and when I passed he immediately attached behind me. I sort of made a surge because I really didnt want anyone drafting at that point especially when I just made the gap.

At mile 8-5:07, I caught Fritz and briefly talked with him, so much respect for Fritz. One of those runners that I will always look up to and just grateful to hit the roads and compete with him when he is there. Fritz is a top notch act and talent. Great guy! We worked together for about a mile then I made a slight gap on him but not much.

At mile 9-5:15 I thought maybe since I reeled in 75% of the group that passed me at mile 3 that I might be able to catch Mike. but that was briefly lived because Mike was running a great pace and when I hit mile 10 at 5:16 he had a solid gap still and I knew he wasnt slowing. Also mile 10 Fritz is still there so I knew that 4th wasnt in the bag, that there was work that needed to be done still.

Mile 11-5:25, Starting some gradual climbs and my legs just felt beat! At the same part I am not strong on hills quite yet, being doing some work but not there. I take a quick look back at this mile and saw Fritz coming. I knew the inevitable was going to happen. 

Mile 12- 5:40, Fritz caught me in this mile. I ran with him for a second but as we took the last right and climbed once more before the last left and downhill finish. He had gapped me by about 10 meters. I knew if I wanted to fight for the 4th spot I needed to catch and hold on for dear life. By the end of the mile I ended up catching Fritz.

Mile 13- 5:10, Battle to the finish! I made a decision that at the beginning of the mile that I needed to push and hope I didnt fade at the end. So I made a quick surge on Fritz well it felt like a surge at least. I managed to get a little space and rolled into the finish in 4th. Managed 49 seconds for the last .20

Overall bitter/happiness for my effort today. Even though it wasnt a PR it was the fastest time for me on the course. I really feel like the smoke in the air played a little factor with the breathing, and there was no tail wind that you normally get coming out of the canyon.

Really just glad to push and maintain a solid pace when the course wasnt running as fast as I thought it should. Glad to see my running family. Awesome job by everyone. Congrats to Riley on making the win look easy again.

After the race cooled down with Riley, Ken and Denver for 6 miles.

Awesome mileage for the day!

Sluggish run today. Met with Manny, Jon, Denver and Riley at the pond. Ended up running to Bret's house picking him and Ken up. I got dropped pretty easily today as the group went a little quicker then I attended to go.  But nice recovery pace made the run somewhat enjoyable, also will be more beneficial as the week goes on hopefully.

Run after work up and around south Ogden. Not feeling the best today, stomach was killing me. Glad to get this in. 

Sick day. Ended getting what my kids had over the weekend. Lot of vomiting and sitting on the toilet. Hopefully I can get fluids in by the end of the day, as of now no success, everything comes right back up. 

 Rough week last week with the low mileage and stomach bug that took me out for the remainder of the week. Good to get back at it today, and felt really good to get moving again.

Need some solid workouts in the next 3 weeks, STG is coming way to fast.

avg pace 6:59 min/miles (finally caught the 7 min/guy this morning. Dirty bugger!)