Hurt so good.

Just passing the time.... Seems like Saturday is so far away.

Easy run after work today. Legs felt tired probably due to the 12 hour shift. So I decided to throw in 5X400 at goal marathon pace with the hopes of waking the legs up.

Just what I needed felt great towards the end.

Easy miles around the condo

So I am going to make this short and sweet! Really I didn't know what to expect with this race at all. It has been a crazy up and down with the knee and really training for this race began in June. So in short four months everything has been a world wind. Anyway....

so showed up the buses nice and early to meet Riley, Bryant and Jason. Also was pretty cool because we ended up on the same bus as Steve Hooper, Clyde, Dave and Logan. So it was a good ride up. The start of the race was windy and cold, but the wind was in our favor. So anyway the start of the race the packs separated pretty quickly. Logan, Dave and I started a small pack together and worked the first seven miles together until I had to stop for a quick bathroom break, which was way beneficial to do it early then do it later and not have the legs to finish. So anyway I got out of the restroom and made a quick dash to get the legs going and managed to catch up to Walter and Clyde for a minute. Up about thirty seconds was Dave and Logan and I pretty much just kept my eyes on them for the majority of the race. Tone honest I mimicked everything that they did to keep my going, I was cutting the road like they were, speeding up at the same time just to hope that I could catch up and run and finish with them. Well around half way mark I came through mile 13 at 1:14:05 I think. So faster by almost a minute and a half then years past, so really good sign. So for the second half for me was to hit even splits and come in around 2:28 for the race. Well the second half went pretty well, I rolled with down hill as best as I could and tried to remember what Riley and ken had taught me about relaxing the shoulders and just get the hips out in front and just roll! And that I did. Around mile 18-19 I thought I was done for my legs felt like they were on fire. So I just told. Myself to get to mile 23 as fast as you could and just play the rest off of feel. Well as I started mile 23 I saw Matt poulson and tried to get him going and pushed him along but I could tell it wasn't his day and really felt sorry for him. Because even though he ran a great time, his training showed more than that. Around 24 I start red gaining on Logan and then Dave. Crazy how one bathroom stop at mile 7 will set you back, it took me 17 miles to catch those suckers! I am glad both finished well. I saw Jason up ahead I thought I could catch him but came up about 6-8 seconds short. So officially the comeback is over, I am so grateful for my health and friends that I have been blessed with. I am so excited for everyone that ran, such a perfect day for running. 

Well that's it.... I will post my splits when I get a few and breakdown my first and second half splits.

Now that the nipples are finally healed and the scabs under the arm pits it was time to get out for a run. Legs felt good and are ready to go. Plan is to head back down south the first week of november and shoot for a 1:08 half in snow canyon. Planning on some solid workouts in the next 3 weeks, hopefully legs will respond.

Easy run through North Ogden. Little heaviness still in the legs, so just taking it easy probably til thursday before I hit a hard workout.

3.23 mile warm

4 mile tempo- wasnt planning anything spectacular just wanted to get the legs moving and flush the rest of the garb out my legs.

splits- 5:40; 5:34; 5:34; 5:20

2.37 cool back home 

avg pace for entire run 6:39 min/miles

Easy run on the TM after a solid 12 at work. Legs a little tired but managed. Ran a litte later than normal because of dinner. Stomach didnt handle to well, took 80 min to run 65 min.

Had some time after class before I had to head to work for a staff meeting. So I ran at Weber State. Legs were filling a little better today so I headed to Bues Pond and did 12X400 @ 70-72 pace. Just what I needed, workout didnt feel to exerting at all. Just playing things a little cautiosly this time around because last year I was a little over zelous and ended with a knee injury that cost me 7 months. Beautiful day for a run though!

A.M

8.40 miles with Jonny boy in North Ogden, good to get out and do a morning run. Going to sneek in an easy double today.

Easy run with Dave up in North Ogden. Took things chilled today, averaged around 7:00 min/pace for the entire run. Hit some roads today and some of the canal rd. Beautiful morning with the sun out!

Easy 60 min fun before heading off to work! Loving the beautiful fall weather!

So I don't know why but I did it anyway. Decided that it was a great idea to run from work at 2:30 in the morning! So I did, and it was actually pretty cool! Ran from McKay Dee down to Washington blvd then ran Washington all the way into north Ogden, straight shot! Pretty fun, roads were well lit, I think there was some type of meteor shower going on because there was a bunch that I saw once I got off the main rd where the streets weren't lit. Planning a quick run after school probably hit some fast downhill miles to get ready for snow canyon next weekend.

P.M

Did a quick workout tonight up in North Ogden down my normal tempo route. Started on 3100 N and ran to the Pepsi plant in Pleasant view for a quick 4 mile tempo. Not going to lie this is the best that I have felt and I think the fastest 4 mile tempo of the year for myself.

splits- 5:17.58; 5:12.93; 5:10.92; 5:03.74

If I can feel like this next weekend and add 9 more miles to it; 1:08 is very attainable

1 mile warm/1.10 cool

easy run on the TM after work. 

65 min @ 6:55 pace

Met Riley, Bret, Dave and Albert at 21st pond to do a workout.

warm was 3.15 miles

workout was 8X600 for me w/90 second recovery

pace was anywhere between 72 pace to 75 pace

Repeat splits were 1:55.39; 1:55.53; 1:55.52; 1:51.40; 1:54.02; 1:50.95; 1:52.40; 1:51.17

Felt good for the workout. Cut it after 8 for precautionary reasons, just trying to be smart and not rushing back into anything right now. Body is feeling good and still feel like I am gaining fitness, hopefully I can keep it that way for awhile

workout and cool was 8.20 miles 

total mileage-11.35

12 miles easy on the TM while watching my kids. Decided to sleep in today since Riley and Dave were running later. No reason to fly solo!

avg pace 7:04 min/miles

Met up with Dave, Riley, Albert and Jonny Boy at Lees Market in North Ogden. Guys were nice enough to head north because my wife had to work early so I had to get back.

Run was pretty casual the entire time. The last 5 miles or so we picked up the pace I got three miles in around 6:18 to 6:00 min/pace and had to slow up. I have developed a morning cold I wake up and have no voice and for the entire run I was either spitting mucous or farmer blowing it out, breathing was just way off today. Hoefully it will be gone next weekend so I can have a good race down south.

avg pace was 7:01 min/miles

P.M

Did the glow in the Dark 5K with my entire family. Race was way fun and chilled. I had no goal in mind since 2 miles of the run is on the trail and this was the race last year that I hurt my knee on so I was being was cautious. Race started and the first .90 is all down then it jumps straight to the trail. Plan was to run the road hard get the gap I needed before the trail and then slow it way down. First mile was 5:10. I was watching my pace on the down hill and I was around 4:36 pace for majority of it so that was fun to see. Next two miles were chilled on the trails 5:40 and 5:46 last .10 was down hill finish and it was around 15 seconds or so. Fun race will do it again. Was impressed with my kids though. Both my 7 year old and 4 year old ran the entire race. Then I did almost a mile cool down with my 7 year old. It was a proud father moment. Shout outs to my wife, mom and dad and my Baby bro and his wife for all running as well. It was a Van Beekum affair.

Easy run before heading off to work. Excited to scale back this week and hope for a great race on Saturday. I think I am more excited to hit Sand Hollow after for some small ball!

Met up with some of my cross country kids to do a workout. My plan was 3-2-1 breakdown and goal was 5:30 for first 3. 5:20 for second. And 5:10 for third set. Told my guys there splits in where I wanted them at, then we were in our way.

splits were 5:26; 5:29; 5:27 for first set. Second set was 5:18; 5:21. Third set was 5:09. Solid day! Workout felt relatively easy, which is a great sign for this weekend.

warmup was about 3.50 w/strides. And a little over 2 miles for cool.

Met up with Dave and Riley at 21st pond and did a light workout just to get turnover beore saturday. Did 3X400 with warm and cool.