Hurt so good.

No watch for pace. Just ran at conversational pace. Nice warm morning even with the rain.

No run today. School is getting Busy!!! Love how the teachers realize there is only 4 weeks left of class. So lets cram 2 months of material into 1 month. Love it!!!

TEMPO RUN

 Small workout today

3.30 mile warm

3 mile tempo @ 5:30 pace. Splits 5:25; 5:32; 5:30

2.10 cool

Loop from Lee's Market in North Ogden. Stomach wasn't feeling to hot today, 2 bathroom breaks. 

 On the brightside legs felt a lot better today.

Run this morning was on the parkway in Riverdale with Riley Cook. Cool run there is always something awesome about running in the first Snow fall of the season. Temps actually felt great too. No wind just a great run

2.10 warm 

2 X 2 mile @ 5:35 pace

2.10 cool

Legs felt tired for the first set, but seemed to loosen up on the second set.

One more hard workout next week then off to Japan!!!

Met up with Bret Ferrier and Jon Heslop at the North Ogden Nature Center. Legs felt really, really good today. First time in probably a month that I felt like I had a spring in my step. Good sign for my Marathon this weekend.

 Avg pace 6:50 min/miles

TRACK WORKOUT

Huge difference in temp today. Yesterday was a perfect 35 and today was 18 degrees with a wind chill of 10. Way cold morning

Met up with Jon Heslop @ Lee's Market. Warmed up to Weber Highs Track. Weber High actually just opened up there track, it was re-surfaced and done in red. Track was way nice to run on, way soft!

Workout

3 mile warm w/4X100 meter strides.

6 X400 @ 69-71 pace w/100 meter jog for recovery

1X600 @ 80 pace

2.50 mile cool

 Workout went good, legs have a pop in them again. Way excited to leave in the morning to Japan. Hope the Marathon goes well!!!

30 minute run in Ibigawa Japan. Nice loop around some rice fields at night. Very peaceful, plus a full moon. 

Shake out in Ibigawa Japan. Day before the Marathon.

Okay so it has been a couple of weeks since the Marathon. Race report is long over due but school is kicking my trash right now, so this is what I remember.

 So a day before the Marathon the group I was with was lucky enough to take a tour on the Marathon course. The course was absolutely BEAUTIFUL. The first 3 miles were flat and headed straight towards the mountains. Next 11 miles were all up hill. The group kept saying are you sure you don't want to switch to the half marathon. But I figured I was in Japan and I am running the marathon. The rest of the course was rolling hills and slight down hill back to where the start was.

In Japan they treated all of us with the up most respect. As the marathon started they took me to the front of the race which was way cool. Okay so as the gun went off my goal was definetly to go out and compete and try to take in the top 3 overall or even try to win the thing. Man was I way off!!! I felt really good for the first 3 miles pace felt honest, hitting any where between 5:30 and 5:35 splits. Even going up the hills for 11 miles I felt okay not great but good. I was about 100 meters off the back from the lead group. Which was fine because I felt like I could hang on and negative split the second half.

Well I hit the first half at 1:16:00 feeling good, then 2 miles later no joke my body was done!! I have never felt this before. My legs felt good everything felt good I just couldn't run anymore!! The only factors that I can think of is, Jet lag and having about 48 hours to adjust to a 15 hour difference in time. Humidity was 100% @ 70 degrees. During the race I was dripping wet from mile 3 on. No electrolytes, and that was my bad, left them at home. Or just simply I tanked it hard.

Well there can be many excuses to why I ran so bad. But I enjoyed every second of it. The course was a thing of Beauty. Most Beautiful run that I have ever experienced. And just feel blessed to be apart of it. My hats off to the Town of Ibigawa Japan. Well organized and the nicest and most respectful people that I have ever met.

Ended up hitting 2:58 on the marathon, dropped from the top 5 after 13 miles and ended up in 72 second place. Next time I will run the Half Marathon!! If there is a next time???

So this Race was seriously right off the couch morning of. I haven't ran for over a week and I get a phone call from my mom around 9:00 saying come run this race with me in an hour. I will PAY!! Wasn't planning on running at all til monday. But I said why not.

Showed up to the race. Very small around 60 to 70 people. A couple of high school runners from Weber High was pretty much the competition. Since I haven't ran in a week I decided just to hit tempo pace for the race. If I won great if I didn't so be it.

 Started out for the first half mile in 4th place and just stayed steady around 5:30ish pace

Hit the first mile at 5:31 and by now I had about a 50 meter lead.

mile 2- 5:33 overall lead extended to about 200 meters

mile 3- 5:24 ran a 16:47 and Won by over a minute thirty.

Pace felt good didn't over exert myself. Fun to get out and run!!!

 Good small race, always like to support anything that deals with a Cancer fundraiser since my Uncle passed away with cancer a little while back.

Out and Back on the Canal Rd. in North Ogden

avg pace around 7:00 min/miles

DAY OFF

TRACK WORKOUT

 Did this mornings workout with Jon Heslop and Bryant Jensen. Bryant is back from School for the holidays.

Warm up 3.10

Workout 10 X 400 @ 70-73 pace.W/ 100 meter recovery

2 mile warm down

total miles-8.40

All in all the workout felt good for my first one in a couple of weeks. Going to take workouts easy for another week or two. then going to buckle down and maybe get ready for the Painters Half in January. Will see I guess.

HAPPY THANKSGIVING!!!

Had a nice morning sleeping in. Got my stuff together and headed out for a little over an hour. When I got back home my wife had breakfast sandwiches made for me. She said I need a good breakfast because unfortunetely  I have to work the swing shift at the hospital today.

 Run was good hit the hills in North Ogden. Legs felt a little tight from yesterdays workout. But all in all great warm morning and good run.

 Avg pace 6:55 min/miles

Was supposed to do a tempo run. Hit the first mile @ 5:25 and feeling good then the stomach just was not feeling good after that. Hit a short bathroom break. Started at pace again then my watch died. Screw it, jogged home.

Avg pace for overall run was 6:45 min/miles

A.M.

90 minute run with Riley Cook and Jon Heslop on the trails around Weber State University. Pace was relaxed, little windy and cold.

11.55 miles total

P.M.

SANTA CLAUSE 5K

My wife and I along with my parents enjoyed a nice evening run doing the Santa 5K in Ogden.Course was all flat. Plus it was a loop course. 3 laps on Washington Blvd in Ogden from 22nd St. to 26th St.

.50 mile warm

3.10 miles for race. Didnt have my watch on so I didn't get splits. But came through the finish at 15:29 which averaged out to be a 4:59 min/mile. 1st place overall and legs felt great even after a 90 minute run in the morning. Race was fun. Will probably do it again next year. Cool to see around 700 Santa's running!!

1.00 mile cool

total miles 4.60

Nice and easy loop in North Ogden. Hamstring was a little tight this morning. Really couldn't turn over to well. Felt like my right was stabbing into the ground instead of a nice extension. Hope nothing to serious.

avg pace was 7:25 min/miles

Slept in today. Ended up running on the treadmill. Hamstring felt a little better but still being careful on pushing the pace. 

Avg pace was 7:20 min/miles

Met at the top of 9th street to hit some trails with Bret and Jon. Today the Hamstring felt alot better but still took it easy. 

avg pace was 8:00 min/miles