Hurt so good.

Recovery run

LEGS ARE BLOWN after my workout I went and got a deep tissue massage. So with that and my workout I'm officially blown, I repeat BLOWN!!!

So to do only a little over 4 miles, ya lets say I don't feel guilty one bit!!!

avg pace 7:21 min/miles

TEMPO RUN

 3.30 mile warmup 

5 mile tempo

TEMPO SPLITS- 5:31; 5:31; 5:28; 5:34; 5:27

1 mile cooldown

A.M.

nice cool morning, just enjoyed the recovery run.

7.71 miles @ 7:19 min/miles

P.M.

 5.00 mile loop from work.

6.56 min/miles

2.50 mile warmup

Todays goal for the today was to tie in a tempo run in the middle around 8 miles into the race.

I wanted to go out hard and run fast today, but with a couple of hard workouts thought it would be smart to hold back.

So as the gun went off the groups separated pretty fast, within the first half mile. In the lead was Logan Fielding and two other guys. I found myself in a group of four guys. A mile into it Mark Jolley decided to run anywhere between 6:20 to 6:30 pace. So for the first 8 miles the splits were

6:16; 6:20; 6:16; 6:22; 6:18; 6:04; 6:12; 6:08. By now Mark dropped off and ran back to the finish line because he was actually timing the event. (owner of StrideRacing). I found myself running solo and sitting in 4th place. Perfect time to pick up the pace and run my tempo splits were. 5:45; 5:41; 5:39; 5:40; 5:41. Around mile 10 I ended up passing the 3rd and 2nd place guys. One guy particular was Jason Nance, honestly it was good to beat him. I ran against him earlier in the year at another half when I had my slight hamstring tear. He got me in that race by a minute, lets just say he was very vocal about it. So today it was good to shut him up a little a bit and makes it more sweet when you can beat a guy without even racing.

Overall happy to take 2nd place. Logan ran a good race, I know he held back a little bit so a good paced run for him today and a Great WIN!!!

Cooled down with Logan for 4 miles afterwords.

Took the day off today. Honestly well worth it, don't even feel guilty. Went golfing with some Buddies up at Wolf Creek, did some yard work with Nikki, and Had a family get together later on in the day.

Good run this morning on some hills in North Ogden. Felt way cold out I could Actually see my breath this morning. To early for that Shizz, not ready for the cold yet!!!

Avg Pace 6:49 min/miles

A.M.

4.50 miles @ easy pace  7:31 min/miles

P.M

TRACK WORKOUT

 3 mile warmup w/strides

4 X 1600 @ 5:12 pace

8 minute set break

3 mile tempo at 5:40-5:45 pace

Splits- 5:04 (thought I was going to regret that one)

2- 5:10

3- 5:06

4- 5:08

Tempo Splits- 5:40; 5:45; 5:43

.60  cooldown LEGS ARE BLOWN great workout.

Total miles- 10.90 miles

Recovery run- Comfortable easy paced run.

Avg Pace 7:20 min/miles

Good run for today. I sort of feel like a slacker this week!!! Haven't had time to do my doubles at all. School is Killing me, I'm burried already!!!

But at the same part maybe good for this week. Racing a 5k tomorrow, this will be my first race since July. So Hopefully it will be a good one.

Avg pace 6:58 min/miles

The Classic race in Layton to me is probably on of the BEST organized race in the area. For being only a 5k and 10k, runners get a long sleeve tech shirt, chip timing, all you can eat and drink at the finish line, talking bread, bananas, gatorade, lemonade, water, just fantastic.

I got to layton park and it was cold!!!  warmed up with pants and long sleeve shirt. For my warmup I ran most of the 5k course just to get a feel for some of the uphill in the first 1.5 miles of the race.

Got to the start line and didn't recognize alot of the runners. Mostly highschool kids that were running. For me the main goal today wasn't about time, it was about pushing as hard as I could without hurting my hamstring. Little nurvous especially being my first official race since the beginning of July.

Gun went off and Imediately the first inicial push off felt the hammy emediately!!! But lucky enough that was it, legs felt loose and good. About a half mile into the race the group was already seperated. 2 other guys and me, I knew that if I could seperate myself in the first mile, I would have a great shot at winning because the 2nd mile is all uphill, to me I feel is my strength.

Mile 1 was 5:00 flat and had maybe a 10 second lead already, the goal for mile 2 was just to maintain turnover and push as hard as I could. Mile 2 split was 5:21, not bad considering the uphill. By now I had open the gap a little more, not alot but enough to feel comfortable. Mile 3 is always the slowest mile on this course because you have a dirt trail to run on, also a complete downhill 180 degee turn plus a lot of switch backs through the park, and a little hill that they call heartbreak just before you run into the finish line.

Through all of that I managed 5:18 mile, won the race by 13 seconds. Overall way happy not the best time in the world, but no injury to the hamstring so a way good postitive.

Goal for the next couple of weeks is to get one more good long run in, hit a couple of hard workouts, and rest. St. George here we come!!!

Good easy run through north ogden, hit a couple of big climbs today just to get a little more prepared for St. Georges hills from miles 8 to 14.

Avg pace 6:56 min/miles

P.M.

5.15 miles

legs felt great, first time in months were my second run felt easy at a quicker tempo.

Avg pace 6:30 min/miles

A.M

4 miles easy to flush the legs and to get ready for a workout tonight with Paul Pilkington

P.M

2.90 mile warmup w/strides

2X1600 @ 78 pace w/ 3 min recov.

3X800 @ 76 pace with 1:1 recov.

2.05 mile cooldown

total miles-9.10

Nice night recovery run. Legs felt a bit heavy from yesterdays workout, and stomach was a bit queezy but made it through.

Avg Pace 7:02 min/miles

TEMPO RUN

3.50 mile warmup

5 mile tempo @ 5:40 pace

Splits- 5:38; 5:37; 5:47; 5:43; 5:35

1 mile cooldown

Almost got killed tonight, Weber was having some type of activity going on, and a stupid highschool kid tried to pass a car by going around the right side into the running lane. He saw me at the last second and swirved and almost side swiped the car he was trying to pass!!! So I through my water bottle at his car!! Showed him!! =)

DAY OFF!!! SCHOOL IS KILLING ME!!!!

TOP OF UTAH MARATHON

Today I was lucky enough to be able to go run the first 15 miles of the Marathon today. I just want to thank Scott Brandley for hooking me up with a bib so I could get to the start line. It was good to see some familiar faces up there. Good to talk to Steve and catch up a little bit.

Well I had no idea what I wanted to do today, first initial plan was to get 18 miles in then drop out, but as soon as the gun went off I knew the plan would very fast. So Decided to run a good 13 mile tempo @ marathon pace. within the first mile I caught up with Steve Shepherd it was his first marathon, and his plan was to run 5:35 pace or a little quicker. It was perfect for both of us and was good to keep him company for the first 9 miles of the race until I had to use the restroom. Seriously neeed to figure that issue out and QUICK!!!

Around mile 10 I caught back up with Sasha and he asked if I could pulll him for a little bit, I could tell that sasha wasn't feeling that well. Paced him for 3 miles and wished him luck, and cooled down til mile 15. Overall I felt way good, pace was comfortable, felt easy, still don't know how I would've felt if I would have gutted the whole thing out. But I guess will find out in the next couple of weeks.

13 mile tempo splits

1-5:51

2-5:38

3-5:34

4-5:32

5-5:35

6-5:28

7-5:43

8-5:28

9-5:32

10-5:30

11-5:35

12-5:29

13-5:26

Overall Pace 5:34 Time 1:13 Flat

Good recovery run, surprised actually that legs felt okay. A little heavy but no soreness at all!! Good sign!!!

Avg Pace 7:04 min/miles

A.M. 

4.10 run around North Ogden

Avg Pace 6:59 minute/miles

P.M. TRACK WORKOUT

2 mile warmup

Breakdown workout

1600@ 78 pace

1200@ 77 pace

1000@ 77 pace

 800@ 74 pace

1.85 mile cooldown

Total miles- 11.30

Out and Back run from Weber State University, nice gradually up for the first half, coming back nice gradually down hill great run on the OLD POST!!!

Avg Pace 6:49 minute miles

TEMPO RUN

3.40 mile warmup 

3 mile tempo

Splits- 5:26;5:30;5:24

1.25 mile cooldown

Nice loop in North Ogden and on the Canal road. Last long run before the Marathon

Avg Pace 7:06 min/miles

8 mile run in pleasant view. Trying to stay relaxed and keep my pace slow.

Avg pace 7:03 min miles

TRACK WORKOUT

2.50 mile warmup

8 X 400 @ 68-70 pace

1.15 cooldown

After the workout got a nice deep tissue massage from Sariah.

35 minute run around Pleasant view.

30 minute run. Ready to race this marathon!!!