Hurt so good.

Took advantage of sleeping in today since my wife didn't have the day off. Weather was little cooler but still hot. Legs feeling good from yesterdays workout. 

Pleasant View Drive/Highway 89 route

Took the Boys to the Harrisville Park to play. Cut my run 15 minutes today for tomorrows race.

Avg pace 6:45 min/mile

Nothing much with this Race. Was hoping for a PR on a Flat honest Course, a little longer this year for some reason. Start line was pushed back then in years past which made the 1st mile long. But all the mile markers were at the same spot as last year and the finish line was the at the same spot. I think the person who set the course got a little lazy. But cant expect perfection in a small town race.

A couple years back I had taken 2nd pace but ran a 1:12:14 or something close. But I had Ken Richardson and Riley Cook. to pace with for the entire race so it was easy to set a Personal Best. Was hoping that they would show up. Or even Logan Fielding who Won the race last year. Just to have someone to run with

This time around. Nobody. After 1 mile was already running by myself and nobody was even in sight. I ended up winning the race by over 13 minutes.

Sort of disappointed with the time. But cant expect much when I was running solo and had nobody behind me. Felt like I was in no mans land and was hard to push the pace for the enitre 13 miles.

 Splits- 5:20; 5:31; 5:29; 5:37; 5:44; 5:33; 5:36; 5:40; 5:38; 5:42; 5:40; 5:29; 5:31; last .18 in 53 seconds.

So I will take the win. Run ended up feeling like a marathon paced run, so great workout.

Won Round trip airfare tickets to anywhere in the United States. So not to shabby!!

Well wasn't really expecting much at this race. The only reason I showed up was the hope that I could run an easy 5K and win $50. But that wasn't the case, soon as I pull up to the course Riley Cook pulls right up next to me. Riley was an All-American at Weber State, sub 4 minute miler. And a complete Stud!!

Warmed up with Riley for a couple of miles and just catching up as friends. Both of have done races in the last week and had no idea on how we would both feel. But I love to compete against Riley, and I am sure he is the same when it comes to me.

So Race is a pretty much a blur. Riley and I were both together at mile 1- 4:52. Continued to push each other through 1.75 and I slightly gained a lead by 2 steps or so. Hit mile 2- 5:05 still slightly under a 5 min/mile. Mile 2-3 was just to maintain pace for me because I usually blow up on the third mile- 5:03. 15:00 flat through 3 miles, still only a 4 to 5 second gap. Riley then kicked at the same time I did. But was able to maintain the gap and extend a couple more seconds. last.10- 24 seconds.

Overall time- 15:24, Riley came in at 15:34. Both killer times for both of us.

For me officially a 35 second PR in the 5K.

Cooled down on the 5K course and cheered on the finishing runners.

Avg pace 7:03 min/miles

TEMPO RUN

3.50 warm 

4 mile Tempo

Splits- 5:25;5:25;5:22;5:29

3.25 cooldown

Loop through North Ogden and Harrisville.

 avg pace 6:54 min/miles

Out and Back on the canal rd. and added on some distance on the trails above North Ogden.

avg pace 7:37 min/miles

CLASSIC 5K

Classic 5K is put on by Intermountain Health Care. And all benefits go to the Heart Research for IHC. So always glad to participate.

Got to the race and ran  a couple miles w/strides for warmup. As the race was getting ready to start didn't really recognize any of the runners at the start line so didn't know what to expect on pace or who was going to compete.

Plan for this race was just to break 16:00, the course is a little hilly which slows pace a little bit, definetly not a PR course.

 Mile Splits were 4:51, 5:13, 5:20 last .10, 30 seconds

expected the pace to by the miles to get slower because of the hills. Was happy with the result. Went 15:56. No one really competed. I think the next guy was about a minute back.

As soon as I got done cooled down for 6 minutes to the Layton High track and did 6X400 @ 72 pace w/ 100 meter jog/recovery.

little over 3 miles for cooldown

total miles for the day 11.35 

Out and back on the to the Canal Rd. 

in the middle of the run did 4x1600 @ marathon pace

avg pace for the run 6:49 min/miles

Easy recovery run from yesterdays workout.

Out and back into North Ogden from the North Ogden Nature Center.

No time

A.M. 

Could only sneak in a little over 30 minute run this morning.

5.15 barefoot miles total @ 7:00 min/pace

P.M

5.65 miles pushing Korver in the jogging stroller.

TEMPO RUN

3.30 mile warm

5 mile tempo @ 5:35 pace

1 mile cool

Great run this morning pace felt relaxed. Legs a little heavy from the week but overall good run.

9.20 miles total @ the Canal Rd. in North Ogden 

Overall avg pace 6:30 min/miles

Could only sneak in a 30 min run today. Had 2 tests at the University and spent most of the day up there.

Heading to Logan tonight to get ready to watch my wife run her first marathon.

avg pace on run. 6:58 min/miles

Last long run before the St. George Marathon. Went up to Logan with my wife to watch her run her first Marathon. I was lucky enough to get a bib from my brother so I was able to do my workout on the Marathon course which made the run go by so much faster.

To start my run I used the first 8 miles as conversational pace. averaging around 6:35- to 6:40 pace. @ mile 8 started a 10 mile tempo run @ marathon pace.

splits-5:41, 5:44; 5:45; 5:33; 5:40; 5:36; 5:36; 5:36; 5:32; 5:38.

I was thinking of pushing a 12 mile tempo but didn't feel like it was necessary. I ended up jogging and cooling down a little past the 24 mile marker then dropped out.

Avg pace for my run was 6:05 min/miles. Hopefully I can take my training and nail a sub 2:30 in St. George in 2 weeks.

Overall the workout went great. pace felt comfortable. I think when I dropped out I was in 6th place someone told me. So that was cool too.

Saw my wife around 24 miles and she looked great just looked relaxed and smiling and that's all that mattered. Loved seeing her out there running and enjoying it. She came in @ 4 hours 15 minutes and felt great. Hopefully there is another in her near future. But she says she will do another in 10 years!!!

Nice easy run today. Its weird how the legs feel when you haven't ran in a couple of days. Felt like its been a couple weeks. 

Overall legs felt a little heavy from Saturdays run but no soreness and that's a good sign. One more hard workout tomorrow and the taper officially begins for St. George.

No pace for the run. No watch.

Out and back on the Canal Road

avg pace 6:47 min/miles

TEMPO RUN

3.50 mile warm up 

5 mile tempo @ 5:25 pace

splits- 5:20; 5:25; 5:28; 5:29; 5:18

3 mile cool

total miles 10.50

Took the kids to the Park. Jaerdan wanted to practice kicking a soccer ball into the net before his soccer game. So I decided just to do my run on the track.

through in 3 miles @ marathon pace to keep the turnover fresh

splits for the 3 miles- 5:37; 5:32; 5:18

avg pace for run 6:32 min/miles

Nice run from the North Ogden Nature Center. Ran to the Barn golf course and back.

Avg Pace 6:49 min/miles

Track Workout

2.25 mile warm w/strides

6X400 meter @ 70 pace w/90 rec.

1X1600 @ 80 pace

2 mile cool

No watch today. Just ran comfortable, legs did feel a little weird though. Always hate the taper.

Ran on the treadmill in hotel. Tried to go do a small track workout at Dixie High but they had Lacrosse going on. So just went back to the hotel and did a 30 min run with 6X200 meter hill repeats.

Nice easy run after dinner around the condo in St. George. Legs feel ready to go!!!