Hurt so good.

Met Jon and Ken at rainbow Gardens in Ogden and ran the Ogden Parkway out and back. Run was progression the entire time starting from 7 min pace ending at 5:35 pace.

Nice weather and solid run with Jon this morning. 

Avg pace was slightly under the 7 min guy.

Aerobic Builder or Big Boy big workout as Logan, Dave, Clyde and Steve would call it.

Was very unsure about this workout today. I spent the night throwing up and had to skip the morning workout with the Ogden Crew. Went to work and pretty much suffered throughout the entire day. Came home and went and coached Korver's soccer team, and just decided to give the Aerobic builder a try.

I warmed for 2 miles and started into the Builder. The first 2 miles were pretty rough and felt fatigued. Body started coming around and the next 4 flew by, miles 6-8 were brutal, took me everything not to quit, but managed my quickest miles at 5:24 and 5:19.

Overall avg was 5:25 min/miles and trust me this one hurt, wasnt easy today. 

Cooled for .30 miles back home. 

Feeling grateful for a good workout and now drinking my new favorite recovery drink Arizona Energy herbal tonic(a must try)

Easy recovery on the Canal after work. Being sick has thrown my mornings off this week. Need to get back into the swing of things, mssing my morning sunrise!

avg pace 6:45 min/miles

no run today :(

Feeling semi better today, but still feeling under the weather. This stomach bug has been lingering since Monday. So yesterday I was forced to take a day to rest, and finally tonight I got out for a quick 10. Marathon is coming up and I need to get some long runs in, so hopefully a couple in the next couple weeks will come my way.

avg pace today 6:40 min/miles

Easy with Jon from Lees Market. 

Feeling 100% better from last weeks sickness. Going to be a solid 3 weeks of traing before the taper. I can sense great vibes!

PM 

4.15 miles easy on the TM

Workout- 2x4 mile with 6 min jog between sets

Met up with Jason, ken, and Jon at the pond.

warm 3 miles 

4 mile tempo @ 5:29 min/ mile

6 min jog

4 mile tempo @ 5:26 min/ mile

2.05 cool

Kind of interesting, I did this similar workout last year about 10 days out of STG and here is what I got. Big improvement from last year!

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 loop from my place into North Ogden with Jonny Boy.

avg paee 7:20 min/miles

80 min run after work today. Beautiful weather with a nice chill in the air. Love running this time of the year.

7 min guy just beat me today, but I will get him tomorrow.

Pretty crazy wind this morning. Blowing pretty hard out of the east which made for a big headwind for the first 2 miles and last 2. Came home and noticed the wind had blown one of my trees was blown over. Crazy!

Mantua run with half of the Ogden Crew! Jon, Jason, Ken and I 

Started at Mantua and ran 4.10 miles up hill for our warm.

Decided for the workout to do, 4 mile tempo, 8 miles easy, 4 mile tempo.

First set of splits for tempo 1 were progressional- 5:47; 5:32; 5:14; 5:10

Next did 2 laps around the Lake then jumped straigh into another 4 mile tempo

splits for tempo 2 were progressional also- 5:33: 5:31; 5:07; 5:11

I felt really, really good today and to put in 5:21 avg/pace for the last tempo was a good boost! STG is looking fantastic, and I feel I am peaking perfectly!

.10 cool, was going to go more but Jon, Jason and Ken went shorter and already had the car and was waiting at the end of my tempo, so I called it. 

Fantastic day with the Crew!

Easy and slow today from Jon's place. Headed west on the canal to the elk farm, pretty cool to hear the elk bugleing this morning. Legs were tired from Saturday but overall I felt okay.

avg pace 7:30 min/miles

P.M.

4.30 miles

So I usually do my 2nd run on the TM so I can be home if my wife needs me for anything. Anyway I was a little over 2 miles in on the treadmill and it BLEW! motor is gone! Pretty upset because it is farely new, well a couple years old, but still I dont think it should do that already. After that happened I went and finished outside. So looks like I am in the market for a new treadmill.

UGHHH!!!!

Legs felt like garbage today! Dont know why, just felt way heavy and not motivated. 

But I guess a crappy run is better then no run at all.

Ran 5 miles solo then Jon joined in later since he is tapering for the marathon on Saturday.

Felt alot better this morning then last night.

pm

ran home from my sons basketball game

Night road and trail run in North Ogden.

Did some hill work as well. Pushed the pace up every climb that I could and overall it was a great solid workout. Feeling ready for the beast at mile 7 and the hills through mile 14 in STG

Man what a busy day. Had a bunch of training I had to do with my new job and when I got home I had to fix a couple of sprinklers in my yard. So anyway got out late and only did 5 miles so I could hang out with my wife. 

Good day though. Counting the countinuous blessings!

Easy run through North Ogden to my parents house.

Had my father drive me up to the Valley so I could get my final workout in for STG. Goal was to do a 15 mile tempo run at goal marathon pace. This is my favorite run to do of the year and look forward to it every time I put it on the schedule. The run down Monte is Beautiful this time of the year, the colors are awesome!

Anyway I was going to do a 2 mile warm but the first mile was 6:08 and the 2nd was 5:57 so I just included the 2 miles into my tempo and pushed the next 13 miles. 

Here are the splits 6:08; :57; :28; :23; :24; :19; :18; :23; :18; :20; :26; :24; :24; :25; :17

Last years splits- 559; 543; 545; 538; 539; 538; 546; 542; 545; 547; 546; 543; 543; 536.

Way excited about how well today went! Comparing my splits from last year is awesome to see such a huge improvement.

One more hard workout and the rest begins!

Cooled for 5 miles to the Huntsville Park.

8 easy, easy miles on the canal road in North Ogden. Legs are pretty heavy but expected that from yesterdays workout. 

Tapering has begun. Cutting 1-2 miles a day from the typical run, and should be ready for beast mode next Saturday.

Scheduled day off. Recovery and travel for work.

Late run today. I have had to travel to SLC the last couple of days for my new job and have been getting home later than normal, just glad I got a run in

Another night run in the books. About 4 miles into the run the Weber High boys cross country team came running up on me pretty quick. They were doing their torch run for homecoming week and had ran from Northridge High to Weber. I joined them for a couple miles, made the run go by a little quicker with some company. Good run!

Easy night run again. Ran above Weber High School on the canal and stopped and watched the homecoming game for about 5 minutes. They were down 17-27 so maybe a comeback was instore. 

Threw in 1 mile @ 5:30 pace to shake the legs out a little.

Well today was just another day. Was going to do the 3rd Annual STG Tune up 5K but due to the weather and lack of interest this year it was scratched. 

So goal today was just to get out and do a 3 mile tempo at goal marathon pace.

Warmed for 3.4 miles with some strides

Tempo-3 miles @ goal marathon pace which is 5:25-5:30 pace.

Splits were- 5:22; 5:26; 5:21

Cooled for 3.5 miles home

To be honest legs didnt feel that great today, pretty heavy actually. So I just focused on the breathing aspect of the tempo and that felt fantastic. So hopefully the legs will be rejuvenated and be ready for Saturday. Planning on going broke in this race, no holding back!

Easy run along the Canal Rd in North Ogden and Pleasant View.

Felt better today than Saturday. 

4.25 miles then did a 2 mile pickup with no pace in mind just ran off of feel.

Splits were 5:29; 5:17

1.90 cool back home

Today I felt really, really GOOD! Legs haven't felt this good in weeks and stomach held up perfectly. Now if I can have the same type of run on Saturday it will be a fantastic day!

Heading to STG tomorrow afternoon to get out of this rain, and what the heck is that white stuff on the peaks! To early for that crap! I hate winter!