Hurt so good.

Easy miles in East Layton with Jared.

Legs feel tired for some reason. Need to start hydrating more after my second run of the day. 

Had a fun time last night watching all the kids do sprints in the backyard. All of them were so fun to watch. Little Lyla needs to work on her form a bit, but I think she has plenty of time to improve. ;-}

3k warm with strides

5X4k with 1K rest.

4k repeats @ 5:22 min/mile average

1k rest @ 6:48 min/mile average

Headwind down Valley Drive was insane. I really need to quit going down that road. need to find an alternate route. Sucks the life out of ya and you can't get going well again. Something to plan next week. 

PM

4 miles on the tready

Recovery miles on the 31st parkway

Sleep in day. Legs felt beat so I skipped the hill repeats.

AM

Met Riley at his place and headed over to the South Weber Park. We warmed up just about 10 miles then I jumped into the South Weber 5K. Ran 15:55 for the 5K with splits of 5:03; 5:00 and 5:18. Shut it down the last mile with about a quarter left in the race. 

Cooled for a little over 5 miles and called it a morning.

17.31

PM

Skyline trail heading south from the North Ogden Divide with Riley. Legs were extremely tired and beat. Shattered my iphone while running, thats what I get for being clumsy on the trails. 

6.45

Nice half mary to start the weekday off right with Ken, Dave and Riley.

PM
 

4 miles on the tready at work

Golf course loop with Jared and Jason from Kent's in Davis County

Original Aerobic builder route with Manny, Ken, Colton, Denver and Matty. Colton and I did 4 miles with the guys then added 11 more together.

avg pace 7:15 min/miles

PM
 

4.10 miles on the treadmill at work

Nice easy slow run up on the trails north of 12th street with Riley.

6 mile progression starting from 7:50 pace to 5:50 pace

7X8 second hill sprints with 2 minute walk/jog to full recovery

2.60 mile cool

Did this run up in Lava Hot Springs Idaho. Beautiful small town and weather

Monte Cristo run

2 mile warm up from the dirt parking lot. Started an 11 mile progression. Went 6:09 down to the last 3 miles around 5 flat.

2 mile cooldown

Awesome morning run

Aerobic Builder loop extended with Dave, Riley and Colton.

Had Jared, Ken, Matty, and Denver for the first bit as well.

Tready Run at home.

WORKOUT|WEDNESDAY
 

2.1 mile warm

4X5K with 1K recovery.

average pace for 5K effort was 5:20 min/miles

1.7 mile cooldown

Fernwood trails with Dave, John Coyle, Riley and Jared.

PM
 

5 miles easy in Layton

Tired legs in North Ogden. Ditched hill sprints.

3.90 mile warm

13 mile tempo @ 5:34 min/miles

3.10 mile cool.

Today felt alot harder than it should've. But to nail the workout at a 2 second average faster than my 10 mile is great to see especially at the end of a 90 mile week.

Easy run from Kents with Riley, Dave, Jared, Jason and Jake.

6 miles easy; 8 mile progression Tempo; 2.3 mile cooldown

Nice easy recovery run with Dave from Kneaders in Ogden.

Easy trails today. Started at 29th street trailhead, made our way to bues then ran back. Taking it easy the rest of the day and tomorrow. Hoping to run well on Saturday.

4.1 miles easy on the Tready. Race day tomorrow.

TOP OF UTAH HALF MARATHON

2.4 mile warm with 3X20 second strides

RACE

Pretty deep field today. Aaron Fletcher, Riley, Bryant, Jason, Fritz, Nate, Myself. Probably the most stacked race of the year other than the upcoming St. George Marathon.

Gun went off and there was a group of 7 of us through the first mile. I came through around 5:06 and felt way comfortable. Thinking that going out a little slower was a little better to do. 

Settled into a pace and hit the first 7 miles yo-yoing back in forth with Nate and Fritz. 

Splits were 5:08; 5:05; 5:10; 5:01; 5:01; 5:03.

To be honest the pace actually seemed pretty difficult leg wise. Breathing was on, felt relaxed, legs just didnt have the pop in them that I wanted or expected. The downhill I think saved a disasterous race. Once the race leveled a bit the splits slowly started to go in the wrong the direction. 

5:12; 5:25; 5:26; 5:35; 5:54; 5:33

The 5:54 split came at the time I gave up on the race. I knew I wasn't going to catch Fritz, I looked back and didn't see a soul insight. Also 6th place, first out of the money. BOOM! Motivation out the door! 

Took the last mile with ease as well and came in a little over 1:09.

Disappointed for sure. Thought I could roll a 1:07 or so but..... I also haven't done any speed work at all since April. I have been doing long intervals around 5:20 pace and body is ready for a marathon.

1.7 mile cool

Parker Drive off of 31st street.

Big group Jon, Bret, Riley, Dave, Ken, Denver and Jared. 

Solo run in North Ogden. Canal Rd to Pleasant View. Stomach wasn't feeling that great today for some reason. Started feeling better around 6 miles in, once the body felt like it was finally awake.

Wheeler canyon run with Dave, Jason and Riley

https://www.strava.com/activities/1159691913

Pretty dang funny run!

Treadmill run at home. Watched GOLD. Pretty interesting movie.