Hurt so good.

Did a shake out run with Dave in Beautiful STG, weather was awesome! Did 2X400 @ 75 pace by DIxie Highschool. 

Snow Canyon Half Marathon what a great course and Beautiful scenary! Couldnt have asked for better temperature for the first week of November in STG. My entire goal for the race was to hit under 1:09 so I could got to Houston in January with Riley and Bryant for the USA Championships. Once in a lifetime opportunity and definitley felt that the goal was attainable.

So Riley was nice enough to come get Dave and I for the Half at our hotel so we didnt have to catch a bus to the top. Worked out perfectly. Was able to get in about 2.25 miles in with about 3X100 meter strides in before the race started. I was telling Dave that my stomach wasnt feeling so hot and that I felt like I had to use the bathroom one more time before the race started and unfortunetely I didnt get it that in. 

Well the race started and within a minute the pack was already seperated down to 6 guys. Matt, Walter, Jacob, Dave, Trevor and myself. First mile went out a quicker then expected I was roughly around 5:09 and goal split was supposed to be around 5:16. Then for some reason the 2nd mile slowed around to 5:245 split so I decided to push the pace a little bit for the 3rd mile to get the group going and it did. Dave, Matt, Jacob all came and from there the race was on!

The 4 of us ran together through mile 6 then Matt gapped us slowly and looked comfortable at doing it. I think his mile split was 4:38 and I was 4:48. Around mile seven unfortunetly that bathroom break that I didnt get in had to come out so I immediately pulled of the trail and pull a sweeping S.P. and lost maybe 10 seconds at the most. Split was 5:10 and shouldve been around 5:00 flat or a little quicker. Around mile 8 I caught back up to Dave and he stated that he was done. Mile 8 was pretty rough and it even put myself into oxygen debt and took me about a half mile to recover. Arond mile 9 I could see Jacob up ahead and just kept my sight on him and was hoping that I could close the gap or just be somewhat close to him towards the finish. Well around mile 11.5 I caught him on a uphill portion through entrada and never looked back. Just ran as comfortable as I could and tried to hold on for the finish. I got to Snow Canyon highschool and started around the track at 1:07:30 and realized that I had 90 seconds to run 300 meters basically to achieve my goal. ended up finishing at 1:08:28.

Overall loved the course. Wish I didnt have a bathroom break at mile 7, and also wished I couldve pushed Matt more. I wouldnt have beat him today but wouldve been fun trying or to make him sweat a little more ;)

But #1 glad that I accomplished my goal and set a PR in the Half Marathon. Houston should be fun!

Splits were 5:09; 5:24; 5:05; 4:50; 4:46; 4:48; 5:10(Poo break) 5:26; 5:11; 5:19; 5:28; 5:30; 5:30.

Easy miles with Dave down STG blvd and sown Diaganol street back to the hotel before heading up north to SNOW!

Met up with Jon, Albert and Riley at the 21st pond for an easy run. My legs are BLOWN! Pretty sore this morning and fatigued still. Definitely an easy week of running!

Met up with some of my Cross country kids to do a workout. I ran easy before then did warm and cool with the kids. Legs feel a little better today but still pretty sore. Definitely an easy week of running is in the plans.

Night run on the canal rd after work. Just me, the trail and my head lamp.

Legs are still sore, this hald took alot more out of me then I thought it would.

Met up with some of my Fremont Boys at Fremonts track to have them do a track workout. I decided to the warm with them and to jump into the repeats if my legs were okay. After some strides I felt like a light workout was doable. So anyway I did 6X800 @ 80 pace to just get some turnover and rest was 400 jog. Then did a 2 mile cool also.

Legs are coming around finally! I cant believe how sore I have been from that race. But anyway should be ready to roll again next week to start training for Houston in January.

Easy miles later in the day. My little man Grady wasnt feeling so hot last night so I missed a solid group run with the guys this morning. Glad I got the miles in today.

Had a solid group of guys to run with today. I met up with Riley in riverdale to drive out to Steve's house in Hooper. From there we met Dave and Ken also. Steve had a solid 15 miler that was mostly flat. Around mile 6.50 we through in a tempo. Dave and I did 2 miles at 5:22 and 5:16 the other guys did 3 miles. When we got back to Steve's house we indulged in Chocolate milk and had an amazing breakfast burrito thanks to Steve. 

I feel that if we can get Steve to commit he is going to be another Davis County guy that will run sub 1:10 in the half and for sure beat his sub 2:25 in the marathon. Will be awesome to watch.

Overall pace for myself was 6:33 min/miles

Easy run today. Weather was amazing, no complaints.

Went out to dinner to Maddox with my family for my parents 35th anniversary. After dinner since I hadnt got my run in for the day I decided since I had some running gear in my car that I would run home. I ate light for dinner so I didnt get an upset stomach. Run was pretty fun, good road to run on and it was fun just head lamping it in the dark.

avg pace 6:50 min/miles

No run today. Ended up playing 90 minutes of Basketball. 

Track Workout

Met with my highschool boys out at fremont after class and sncuck in a workout with them since I didnt get a run in this morning .

Ended up doing 12X400 with them, 

My goal was to start at 72 pace for the first 4, 69 pace for the next 4, then 67 pace for the last 4.

Splits- 71, 71, 69, 70. The next 4 were 68, 68, 67, 68. Last 4 were 67, 67, 66, and 65!

Awesome worrkout! Rest was 60 seconds came to be around 100 meter jog.

Boys did awesome should have some good placings at footlocker that is coming in December.

Warm/Cool was 3.75/2.10

total mileage- 9.70 

P.M

2 hours of Basketball; legs were pretty tired but feels good to run up and down the floor with some old friends again.

Easy recovery run on the TM. Run went by pretty fast which is not the case on most TM runs.

avg pace 7:04 min/miles

Progressive 3-2-1-800-400 breakdown

2 mile warm 

3 mile tempo- splits 5:29;5:27;5:24

1 mile cool

2 mile- 5:18;5:14

1 mile cool

1 mile- 5:08

800 cool

800 @ 75 pace- split- 2:28

800 cool

400 @ 68 seconds 

.30 cool back home

Solid workout, loving the breakdown workout. Miles were a little lower this week due to the 3 and half hours of Basketball which I have no regrets. Legs felt a little heavier then normal due to the basketball. I am finally feeling 100% from the half 2 weeks ago. Again I was just taking my time on recovery and most of all I am in no rush to start pounding high miles, that will begin in January. 

Another TM run while my baby was napping. I ended up watching the 2012 Olympic Marathon Trials. Kept thinking how good it was to see Ryan Hall healthy. Hoping for a great comeback for him next year in the marathon hopefully...

avg pace was 7:04 min/miles

Snuck in a run after class today. Weather was a little rainy but for the most part felt pretty comfortable. Decided that the legs felt good to do a tempo run and due time it was a good idea to speed the run up to get home and celebrate my sons birthday.

Warm was 3.26 with strides 

tempo was 5 miles with a goal of sub 5:25 splits.

splits were 5:18; 5:15; 5:15; 5:18; 5:13. 

Workoutfelt good the first mile and half are gradual down which set the pace for the tempo. Overall legs and breathing responded well to the workout. Happy with the results

cool was 1.89 back home

Made a rare appearance this morning with the crew for an Aerobic builder.

3 mile warm 

8 mile tempo @ 5:40 pace. Had a solid negative split the last 4 miles 5:46; 5:32; 5:30; 5:22.

Workout felt harder then it should've, probably do to know running yesterday and the hard 5 mile  tempo on Tuesday.

2.26 cool

P.M.

90 minutes of Basketball. Nice cross training

Easy Run today, nothing fancy.

avg pace 7:04 min/miles

Good solid group this morning that adventured out into the crazy wind still. Dave, Bret, steve, jason and I started at Bret's place and headed up to the 9th st trail head and headed north into north Ogden on the canal rd. ran 3100 north down to shady lane. Merged onto 89, ran 89 to north st, north st to Monroe and then back to Bret's place. Nice and easy today...

Avg pace 7:13 min/miles

Easy 80 minute run on the TM. Looked beautiful outside this morning, but do to babysitting the nieces today was unable to enjoy it.

Snuck in 30 minutes in between classes. 

4.25 mile, pace was roughly 7:00 min/miles

P.M

Aerobic Builder Tuesday! Met up with myself for an aerobic builder. I did a 2 mile warm then jumped straight into the workout. I have a solid loop that I do through North Ogden that is flat so I can mimick what the guys are doing in the morning.

I am starting a new build up for a half in January so Riley was nice enough to write up a plan for me. So today I was supposed to start out at 5:40 pace for 8 miles as I got going the pace felt relaxed and comfortable. I was managing between 5:30 to 5:36 for the splits.

Unfortunetely when I got 5 miles in my stomach went south for some reason, really out of no where. So I hit a secret bathroom and went on my way and again around 5.50 stomach was rocked and had to find a bathroom again. So I called it unfortunetely, average for the 5 mile tempo was 5:35. had a 4 mile cool back home

total mileage was- 11.05

Easy 75 min after work. 

Happy Thanksgiving! I ended up sleeping in and headed out in some sunshine. Today was just beautiful. We have definitely been blessed with a great fall. I ended up doing a little shy of 8 miles then decided to pick up the pace for 4 miles.

splits were 5:08; 5:16; 5:14; 5:16. I got carried away the first mile and it made the last mile hurt. It almost felt like race pace, almost not quite though. Bonus today was that I had an awesome cast iron stomach, I am way grateful when my stomach holds for a run.

overall pace was 6:39 min/miles

10 easy miles on the trails with Ken, Riley, and Bryant. Legs were pretty tired this morning so an way trail run was perfect.

Long run/3-2-1-800-400 Workout

Slept in a little longer today and met with the crew at 8:45 at the 21st pond for our long workout. Today we had Riley, Ken, Steve, Albert and myself. Goal today was to do a 3 mile-2mile-1mile-800-400 breakdown with 1 to 1 rest.

So we started with a 3.50 mile warm with strides then jumped into the workout. Goal for myself was to start at 5:30s for the first set I ended up being 5:22; 5:30; 5:24.  We then did a 3 mile run and then 2 miles my goal was 5:20 I was 5:20; 5:12. 2 mile cool then did 1 mile, my goal was 5:10 I was 5:02. 1 mile cool then did 800meters, goal was 2:27 I was 2:25. Half mile cool then did 400 meters I think my goal was 68 on paper. I just attacked it and went out with Riley and the pain set in for the last 100 meters. I ended up being 64.18 I think Riley said which would officially be an 400meter PR.

We cooled down back to 21st pond. After we had a good laugh because Ken decided to get in the river for an ice bath. I think outside temp was like 33 degrees. We were all laughing pretty good.

Overall I think this is the best 3-2-1-800-400 workout that I have ever done. I am well pleased and still feel like fitness is on the up swing of things which is a killer sign. Fun day!