Hurt so good.

Nice easy trail run with Riley, Matt and Jon.

Coming back on off the trail and on the road we had some idiot that brushed me with his car. Riley threw his hands in the air like what the heck.

The kid had the nerve to come back and tell us that we need to get out of the Mother Pleepin road. I started yelling at the kid and he told me to go out to the road so he could hit me because he didnt feel me the first time.

Pretty frustrating, and maybe I am blowing it out of proportion. At the same part, I am really glad he came back, basically volunteered his license plate number to us. Thinking a visit by police for wreckless driving sounds good to me.

Met with Jason, Ken and Riley at the pond

Warmed for 3 miles with 3X30 second strides

10 mile steady state builder @5:50 Min/per mile

2 mile cool

Overall good rust buster from being sick and lack of miles last week. First 5 miles were around 5:40 avg then the last 5 around 5:58 avg. Happy with the run, accomplished what I had planned for the day.

Smiths off of country hills with Manny, Jon and Riley

Sluggish, Ruggish run today. Heavy tired legs going into this run

avg pace 7:49 min/miles

P.M

5.41 miles around  Harrisville, felt a lot better then this morning.

Avg pace 6:59 min/miles

Met up with the guys at 5:00 am at the pond. Jon, Riley and Denver were getting in 20-25 miles today. I had to cut short due to my wife needing to get to work.

Pretty solid run today. At first I was dragging and wasn't in the mood to be there. Then as the miles started going the legs warmed up and had a solid last half of the run.

Beat the 7 min/guy today. Avg pace 6:58 min/miles

Enjoyed a sleeping a tad longer today. 

Got out and did 10 mile progression running. 

Felt really relaxed today and the weather was perfect.

Avg pace 6:35 min/miles

Met Riley and Bryant at the pond at 8am. Felt good to sleep in for a bit today which I think helped the legs and body to wake up a lot easier then the typical 530am run. 

Ran a little over 18 with Bryant and Riley then added on to get over 23. Wanted 25 miles but thinking I will save that run for Saturday.

I felt really good and relaxed today had no fatigue during the run. Hoping to get at least 2-3 more of these 23+ runs in.

Avg pace 6:30 min/miles

PM

4.35 miles on the canal in north Ogden. Nice out and back

Avg pace 6:58 min/miles

Trail Tuesday

Met with Riley, Denver and Ken. Ran the first 3 miles with Ken. He branched off and went and did a 3X2 mile workout. Riley, Denver and I continued on the trails. Quite nice out today. LEgs were heavy towards the end of the run but not as bad as I thought they would be.

Tempo run workout

Met with Jon and Riley @ Smiths off of Country Hills. Proceeded out towards Uintah to our workout loop. Had a couple pit stops on the way did one 30 second stride then started with the workout.

First set was 5:43 avg. Splits were- 5:42; 5:44; 5:44: 5:32

Second set was 5:40 avg. Splits were- 5:38; 5:42; 5:41; 5:35

Third set was 5:36 avg. Splits were- 5:34; 5:35; 5:33; 5:40

2.75 mile warm and 1 mile cool for 15,75 total mileage for the morning.

Overall the workout turned out good. Was hoping for more around 5:35 to 5:30 pace for the splits and slowly got to that. I did feel some fatigue in my legs from Monday's long run but once I got moving that slowly went away.

Feeling confident coming into STG. Had some big workouts as of late and should peak at the right time. But we will see. Its going to be interesting.

PM

4.51 easy miles around North Ogden 

Good group of guys on the Riverdale Parkway this morning. Ran with Ken, Jon, Denver and Riley. Good conversation whiched help made the run go by fast. Unfortunetely I felt every step of the 10 miles today as where my legs were heavier than heavy due to yesterdays mileage. 

Fun week and great mileage so far, hopefully I can finish strong.

PM

5 miles easy around Green Acres walking path

Easy 75 minutes on the treadmill

Average pace 7:04 min/miles

quick workout

2 mile warm 5 mile pickup @ 540 pace; 3 mile cool

Overall pace 6:27 avg/mile

Met up with Bret, Riley, and Kenae (Janae). Ken asked if we could pace Janae in a run around 6:30-35 pace. Ended up working out well for Janae. She ran really strong and should be on pace for a PR in Chicago.

I struggled the first few miles with my stomach and had 3 bathroom breaks. Once that was settled I felt pretty decent today, little heavy but nothing to complain about.

Trail Tuesday

Lucked out with the weather today. As I left my house it was a complete downpoor but as I got to the park by Mt. Ogden it was barely raining and by a mile in it had completely stopped. Overall turned out to be a great run weather wise.

Leg wise I am pretty trashed today sore calves, knees, and hammy's. If it were race week I would be concerned but with the race a little over 2 weeks out. Should be okay....

Met Ken, Riley and Jon super early at Smiths to do a Marathon workout.

Goal today was to hit 8-10 miles roughly between 6:05 to 6:10 pace then jump into mile repeats at goal Marathon pace. This workout is teaching the legs to run goal pace on fatigued legs. 

Started into are warmup and 2 miles in we started to into the workout.

Ended up doing 8 miles with splits of 5:59; 6:09; 6:08; 5:53; 5:52; 5:48; 6:00; 5:49

Had about a minute rest and jumped into the mile repeats

splits were 5:21; 5:17; 5:19; 5:16; 5:12 overall rest between sets were about 70 seconds with a walk/jog.

Definitely quick on the repeats but felt very controlled. This is probably the best I have felt in a workout in a long time. Felt solid the entire run, and felt like I had more to give after the workout. Which is exactly where I want to be right now. Things are looking great and the work is starting show, almost time to put it all together.

2.25 mile cool down

Out and back on the Riverdale Parkway. Very nice and chilled 48 degrees this morning. But overall it was very pleasant.

5 easy on the treadmill. 

Woke up pretty early to get an early start to run Monte Cristo with Jon. Plan was to warm for 2 miles then hit a 13 mile tempo run at a controlled pace, roughly 5-10 slower than goal marathon pace. 

Overall the workout went fantastic

Splits were-  536; 536; 5:36; 533; 5:36; 5:36; 530; 526; 532; 528; 528; 525; 523.

Run was paced perfectly, felt pretty effortless, and felt like I had more to give. Which is want I want from every workout.

19 miles total for the run. Overall pace with warm and Cooldown was 5:54 min/miles 

Monroe your boat run this morning. Welcomed a couple new runners this morning to our group which was awesome. Legs were a little tired from Saturdays tempo but for the most part feeling pretty darn good.

I last week of hard training and will begin the small taper next week. Getting pretty excited and nervous, 

10.50 miles easy on the glorious trails of Ogden. Morning was perfect temp wise and had some good conversations with a solid group of guys.

Last big workout tomorrow. Hoping it goes as planned!

2.50 mile warm. One mile with Riley til Jon and I split to go do our tempo. Riley did a 4-3-2-1 breakdown

Tempo for me ended at mile 3, was supposed to be 5. But I got us lost and really wasnt feeling it today.

avg splits were about 5:30 avg

Jogged until I caught Jon, then did 5X400 at 71 avg.

Cooled back to Smiths with Riley and Jon.

Sluggish tired morning on the canal rd heading North from Rainbow gardens with Jon, Riley, and Jon Moss.

It was a great morning weather wise, took a bit to get going but I just keep thinking 2 more days and the rest begins!

5 miles easy. Was a slacker and slept in and went golfing with Riley. Which by the way I won. So Riley can be beat in something! 😉 

Also my wife and I made a decision. To build so we picked out a house plan and a lot too. So that is exciting, so with all the busyness I am glad to have been able to sneak a run in. 

Met up with Jon in North Ogden at  Lee's Market. We headed south on Washington Blvd then made our way up to mountain road and headed north towards tempo road. Started a 3 mile pickup with splits of 5:21; 5:24; 5:00. Overall time 15:49 Felt really good to open things up a bit. Made our way back to the cars and called it. Taper I guess has begun, planning on one small workout next week. 

Also I will be headed to STG Wednesday and night and looking to do a 5-6 mile run Thursday morning. If anyone is down that way on Thursday let me know. I would love a running partner. 

Met Jon, Ken and Riley at the 21st pond. Did an easy out and back to the Ogden Canyon. Its officially Marathon week, and I cannot believe that the time has come to taper and put the Summer mileage to the test. Along with Marathon week becomes crazy marathon dreams! I had my first last night, and it was the typical I missed the bus dream. In this dream everything I tried to do to catch the bus wasnt happening. For instance a never ending hallway in the Hotel. Hopefully this wont come to pass. 

I am grateful for the early morning runs with the Ogden Crew. Definitely wouldnt be in the shape that I am this year without them! Here's to more restless nights as the marathon gets closer!

2.3 mile warm with light stretching

2 mile pickup at goal marathon pace 5:21; 5:24

Felt pretty crappy during the warmup but once I started the pickup the legs responded well and honestly 520s felt super easy. Now I know it was only 2 miles but a great sign for Saturday. Finally feeling mentally prepared to roll, way excited to see what I can do.

2 mile cool

Thats a wrap! Nice and easy til Saturday then time to let it rip! ;-)

Met up with Manny, Riley and Jon Moss. Warmed up with Riley then he went on his way to do a fartlek workout. Manny, Jon and I continued through the tempo loop and headed back to Smith's.

Nice and easy pace today 7:38 min/miles

Heading to STG tonight. Going to relax the next few days and enjoy the weather.