Hurt so good.

Met up with a solid group of guys today at rainbow gardens to meet up for a long run up in the back part of the valley. We had, Dave, Jason, Ken, Bryant, Riley, Jon. Albert was our saving grace though, he has been injured but was still nice enough to drive up with us and take the car back down so we didnt have to drive back up. Saved us pretty close to an hour. Started the run pretty consvervative for the first 2 miles then sort of eased myself into marathon paced tempo for 14 miles. Way happy with the result, really majority of the miles felt like conversational pace, which is a solid sign for my fitness level right now and hope just to get more fit in the upcoming weeks.

splits were, 559; 543; 545; 538; 539; 538; 546; 542; 545; 547; 546; 543; 543; 536.

With this run I feel like 2:30 is reachable for the marathon again, and would love to obtain that goal too with how much has gone this year for me. Great run.

A.M. 

Easy mile with Dave and Riley from 21st pond. Miles were slow today and legs felt heavy for sure. Glad to have company to get some miles today.

P.M

4.75 miles around Weber State, Did a mix of the Striders 5K and 10 Mile course. I actually cut my run a little short due to some inflammation in my left shin. Pretty uncomfortable, felt like a shin splint, just hoping its nothing to serious.

easy run on the canal rd. I had my shin wrapped for the majority of the run and no pain. So prpbably just some excess inflammation from the 20 miler on monday. Should be a go the rest of the week.

easy 4 after work

DnD

Easy run with Riley up in North Ogden. Had to cut the run becasue my wife had an early work meeting. Planning on some more miles before work.

5 miles before heading off to work.

Did 1 mile at 5:27 just to wake the legs up a little for tomorows race.

Probably going to be the shortest race report I have ever done.

So I warmed with Dave, Riley and Jon and Jace. Managed 3.50 miles with some strides. Race started and I went out with Riley and by a half mile we were already by ourselves. Around mile 1 I still felt okay but I could feel this weeks mileage on my legs. Plus some risidual fatigue from the hard 20 miler on monday. But anyway by mile 2 the fatigue had set in and I knew from the beginning I was racing for 2nd place today. So at mile 2 I looked back and saw dave and James in the distance. I knew that if I could just get to the top of the climb I can pretty much cruise home around 5:20s and still have a solid workout so thats what I did. I took the climbs easy and cruised the last 3 miles in. Soon as I was done I grabbed Jon and headed to the track at layton high. We did a 10 min jog and the knocked out 6X400 repeats with roughly 60 second rest maybe a little less.

After the mini track session jogged back up to the start and talked Dave into going out for some more mileage. We roughly did over a mile then called it for the morning. Good solid day, good to see some bloggers and friends!

Race splits-5:05; 5:44; 5:55; 5:25; 5:21; 5:24; and 41 seconds for the .20

Track splits-71; 73; 69; 72; 68; 68.

Easy run this morning solo. Went a around 7 this morning, felt good to sleep in a little today. Been some late nights already with school and feel like I am in overload only 2 weeks into the semester.

Run felt good besides some stomach issues for the first 30 minutes but overall a good solid run.

avg pace 6:48 min/miles

Met up with Riley, Jon, Jason and Dave at 21st pond to do our traditional aerobic builder. Did 3 miles warm with some strides then jumped straight into the tempo. A couple weeks ago my average was 5:40 so I really just wanted anything below that. As I got going I knew it was going to be a good run, I had springs in my legs, breathing felt awesome and overall in a way it was very relaxing.  I had a little tightness in my left side of my back that cost me on mile 5 but still was my fastest over the bridge split so far.

splits- 5:39; 5:38; 5:34; 5:30; 5:42; 5:31; 5:34; 5:29.

overall avg of 5:34 min/ miles  

cooled for 2.11 to get the half marathon in today. Great run today by our whole training group!

Easy miles on the canal rd. today. Legs felt surprisingly good.

6:54 min/miles

I met up with Riley, Jon and Dave at the 21st pond. The other guys started earlier so I met up with around 4 miles on their run. Did 6.5 with them through the getto of Ogden then finished a little over 4 miles solo on the parkway.

P.M.

5.17 miles before work, good start to the day. Hopefully other things will start going well and shape up also.

Met up with Jon for an afternoon run. I had soccer games in the morning with my boys so I am glad I even got out today.

3.30 mile warm

Jumped into an 8 mile tempo run and just kept it easy with Jon

5:41 min/mile avg

2.40 down

Easy run today. Went later and ran solo this morning so my wife could get her run in without rushing. Legs feel great today and looking forward to tomorrows aerobic builder. I wish that I had another month of training, because I feel like I am getting stronger weekly still and might not be ready for STG. Who knows might be a good thing because my energy is threw the roof and not feeling burned out.

avg pace 6:48 min/miles

Had a solid group of guys on our aerobic builder today. Jon, Riley, ken, Bret, Jason, and Dave. Did a 3 mile warm with strides then jumped into the tempo. Today felt a little harder then normal, I got stopped @ 12th for a bit then had to use the bathroom at 4 miles. After that my body just felt done, but I fought through as hard as I could and bank some quality miles even though I didn't hit my goal for the day.

2.15 cool

Avg pace for tempo was 5:38 pace will post splits later.

Goal was 5:31 pace for the 8.

Easy run with Ken and Riley from 21st. Headed up towards the Ogden canyon then hopped on to the trail for about a mile then looped back down to the parkway. Finished the run off with a loop around the pond to make it 10.25 for the morn.

2 mile repeats

met with Ken, Riley, Jason and Bret @ the 31st parkway to do some repeats. 

Warm was 3.25 with strides then jumped into some repeats with 3 min rest.

Splits

first set- 5:40; 5:28 

second set- 5:16; 5:14

tthird set-  5:28; 5:16

2 mile cool

overall the workout felt pretty good for the most part, especially once the legs got moving. I thought on the third set I was done, but glad to rebound and hit a great split for a tough mile.

After the workout I had a lactate threshold lab for my exercise physiology class and did a little over a mile to get the legs moving. Funny with the results, I can run forever but for power I tested in the 11% percentile, man I am weak. Can't wait until the Vo2 Max test, so I can feel good about something.

Easy mileage on the TM.

Good solid run today down Sardine Canyon and into Mantua with Ken, Riley, Dave and Jason Holt.

Did a 2.40 mile warm before I started into my first 3 mile tempo. Ran with Ken and Dave for this one.

Mile splits were 5:41; 5:38; 5:24 all was conversational. Ken and I just talked crap to eachother the whole time. Best friends that want to kill eachother in races! I think thats how are entire group is. We motivate the Shizz out of eachother that we want to beat eachother very badly. Glad I am apart of it.

We did some easy mileage around Mantua twice then headed out on the road down the rest of sardine then knocked out 3 more miles at marathon pace.

Splits were 5:27; 5:19; and 5:35 up the hill into Brigham City. I need to check but last time on the hill I think I was close to 5:50 pace so definetly improvement.

Cooled for 2 more miles and called it a day.

Good run, legs responded well. There is still work to do in the next couple of weeks, so that gets me excited to improve my fitness even more. Hope I can shock some people in STG!

Letting the taper begin sort of.....

Cutting easy day run by 5 minutes this week and then of course no long run on Saturday. Should out me around 65 miles for the week, hopefully, thats the goal at least.

avg pace 6:58 min/miles

Met up with Bret, Jason, Riley and Dave at the 21st pond to do our aerobic builder. Today we split the builder up by 2X4 mile with half mile jog after the first 4 miles. Goal today was to hit between 5:35 to 5:40 which is goal marathon pace. As I got going the miles felt easy after the first 2 miles so I slowly dropped the pace and had a great overall workout.

Splits were 5:36; 5:37; 5:32; 5:31

Second set was 5:36 over the bridge which is my fastest bridge split this year. 5:26; 5:30; 5:29.

Overall avg of 5:32 min/miles. Again fastest 8 mile split this year on an honest flat route. Again I can't say this enough, and will probably repeat for some while. I feel that my fitness level is going though the roof right now, and I still don't feel like I am 100% back yet. Hopefully the work that I have put in to get to this point this year will show in a week and a half.

Good solid run for everyone. Good luck to Bret this weekend, he is racing the Huntsville half.

Easy run on the TM.

Met up with Riley and Dave at 21st pond to do 2X3 mile fartlek style. Goal was to hit aerobic tempo for half mile then anaerobic for the next half. Take a 4 min break and hammer it out again.

splits were 2:54, 2:37; 3:03, 2:34; 3:05. 2:34

had trouble keeping aerobic pace on the recovery, was harder then I thought. But was happy with the anaerobic splits ( little to fast and took me longer to recover)

2nd split

2:57, 2:37; 3:01, 2:39; 2:58, 2:34

felt better on the second for sure. Between the 2 sets there was only 2 second difference on avg. 5:36 pace and then 5:34 pace. 

Fun workout! Did alittle over 3 mile for war and little over 2 for cool.

Stomach was killing me today! For some reason I had to use the bathroom every half mile or so, so I called it today. Not feeling sick which is the weird thing.....

Great showing to this years 2nd Annual STG Marathon tune up 5K race. Awesome group that showed up today. We had Riley, Jason, Jon, Bryant, Jace, and Dave. So good to see the numbers increased this year! Already looking forward for next years race.

So for me I really wanted to go out and get a solid push, but at the same part beat my time from last year also. So anyways I went out with Bryant and Jason for the first mile which was 5:17 for myself, then in the 2nd mile I really wanted to attack the down hill portion of the 2nd mile I managed 4:58. Then on the 3rd mile I again got passed at the same spot as last year going up the hill. Bryant came pass me and said I cant let Jason beat me and then he took off. Mile 3 was 5:16 and I pushed hard to beat my time from last year and got 17 seconds for the last .07.

So splits from last year- 5:07; 4:55; 5:20 and 25 seconds for last .07

Spits from this year were- 5:17; 4:58; 5:16; and 17 seconds for last .07.

So I actually came up 3 seconds short of my goal time 15:48 from last year. But I am right there again. I feel that I have done everything that I have could've done to get ready for this marathon in such short time. My thoughts,  I feel more prepared this year then any other year. Even more then 2011s race where I went 2:28:47. I have done alot of Marathon paced runs this year and have extended my longest tempo of 10 miles to 15 miles this year. So I guess anything over 2:28:47 I will feel major disappointment, so I am praying for the best.

Todays warm was a little over 5 miles with strides

Cool was 4.64 during our cool down I realized the time and had to get back for my wife to go to work. So I did 1 mile at 5:28 pace and managed to get home right on time.

Great run today, excited for next week. 

4.5 mile warm then did 2 miles at Marathon goal pace

splits 5:34 and 5:36 respectively

Felt really comfortable and relaxed, GOOD SIGN!

cooled for 1.5 miles to make it an even 8