Hurt so good.

DC run with Denver, Bryant, Dave, Riley and Jared. Weather has been spot on in the mornings. Would take 4-5 more weeks of this before winter hits.

Easy run in Davis County again with Dave, Jason, Jared and Ken.

About 23 minutes in we did 6X20 second strides at mile pace.

Attempting Snow Canyon for my last race of the year. Hoping for a good one. Maybe a new Fantasy PR?? Who knows.

Easy run up in North Ogden

Out and back on Diagnol in STG. Beautiful 80 degrees and no complaints

Race tomorrow.

2.20 mile warm with the Dave, Jared, Ken and Taylor.

Race was probably the worse that I have ran the entire year minus the WRC Half in April.

Gun went off and Spencer Gardner and I took the lead right out of the gates. We chatted a bit the first bit. Found out he is a very talented runner from BYU. Been injured this year and wanted to get in a race before the year was over. Anyway we came through mile 1 at 4:59. Mile 2 was 5 flat and Spencer had gained a 10 second lead already. My first thought was thats okay he hasnt ran the course and he will blow on the downhill and I will pick him off late in the race. Miles 3-10K were 5:04; 4:53; 4:53; 4:57 and 10k time was 30:24. Looked a head and could see Spencer way up in the lead. Still thought he would come back until mile 7 went 5:07 then mile 8 was 5:34! I had no clue what was going on but my legs were done. Just felt like Jello. From there I was like every mile I hit without anyone passing me is a good mile because I thought for sure that I would be passed by Boone, Poulsen, Dave, Ken, Jared, Taylor. I hit mile 10 around 51:30 and I knew Ken wanted to be around that time so I snuck my first look back and no one was behind me at all. I thought what the heck is happening back there. Anyway, I knew first was gone and I was still in 2nd place so again every mile that I didnt get passed was a good one. At mile 12 I hit 5:47 and took another look back and could see Abel Boone not to far behind so I ran a solid half mile split not sure what it was but looked back around 12.5 and had a slightly bigger gap so literally the last 1K of the race I was just looking back every 10 seconds making sure he wasnt making a move on me. I ended up taking 2nd and Abel came in 12 seconds back in 1:10:02.

The only thing I can think of why I ran so poor was the pickups that we did on Wednesday. We ended up going way faster than we should've which easily could've zapped the glycogen right out of my system. Plus Dave, Jared and Ken all ran poor too. They did the same workout.

Well I guess I will live and learn from simple mistakes. But glad to 2nd overall. Felt that was my place in the race. Spencer ended up with a high 1:05. Now time to recoup and recover. No races planned anytime soon. So it will be interesting what 2017 season will look like.

Recovery miles in Ogden with the Crew. Legs are pretty darn sore.

Another recovery day with Dave and Jared in Davis County. Leg were more sore today then yesterday.

avg pace 7:47 min/miles

Legs felt a ton better this morning. Slight tightness in the right hammy but seems to be getting better daily.

Ran with Ken, Dave and Matty.

Did the Terrace loop from Smith's 

avg pace 7:20 min/miles

Trails above my house in North Ogden.

avg pace SLOW

North Ogden to Pleasant View loop

Jaunt around the N.O. New roads for the heatmap.

Legs are feeling slightly better today. Last week was rough recovering from the half marathon. Hammy is a little tight along with my right calf. Need to keep working on those to make sure it doesnt turn into a problem later on.

Davis County run with Jared and Dave. Nice 10 mile loop with minimal cars and intersection. Becoming one of my favorite routes in the DC.

Workout|Wednesday

Solo workout this morning. Drove out to Smith's off of 42nd in Ogden then warmed up to the 2 mile tempo loop.

Warm was 2.7 miles with 4X100 meter accelerations

Workout was 20 minute breakdown tempo; 5 min jog, 6X45 second hill sprints; 5 min jog. 10 min tempo.

Cooled down for 2.1 miles with Riley and Denver

Workout went farely well. Speed will come around as soon as the legs get out of MP workouts and mileage. Hill sprints went really well, felt strong. 

Total mileage- 13.4

8 recovery miles with Dave and Riley in the South Webe's . Legs were pretty beat from yesterdays workout. First sciff of snow of the year up North. 

PM 

4.11 on the treadmill

Sleep in Day = Treadmill Day

Nice and easy, getting ready for a big boy workout tomorrow.

Long run|Workout

5.20 mile warm

8 mile Aerobic builder @ 5:46 pace.

5 min jog, 5X45 second sprints

3 mile cool down.

Didnt feel the best on the Aerobic builder. Started out at 5:36 pace and held it for 4 miles then the wheels just came off. Progressively got slower as the last 4 miles. Felt really heavy and tired. Different training block is kicking my trash but excited to see the results in the early Spring.

Ogden mini loop in the rain with Dave and Riley. Slow/tired Monday run.

avg pace 7:40

Easy run with Dave, Jared, Jake and Jason in the D.C. Another beautiful morning. Got a little cold on the pathway but for majority of the run it was awesome. Stomach wasnt to happy with me this morning. Not sure what was up. All I know is that the secret bathroom came in handy today.

Workout|Wednesday

Met Bryant in South Ogden. We warmed for about 3 miles with 4X100 meter accelerations

Workout today was 30X1 min/on w/1 min active recovery

Workout was tough but went well. Avg pace for the on portion of the workout was 4:57 avg. Total workout was 6:14 min/miles. 

Cooled down for 1 mile

Happy Thanksgiving!

Canal rd run. First 4 miles with Max then added on. Ran into Cody Watson. Great to catch up with him as well.

Run with Max on the canal rd. Pace was honest and good. Beautiful fall afternoon.

No bueno. Been having slight achilles pain on my left side. Decided to play it safe today and take an extra day off. Had this injury before and really don't want this pain to turn into an injury again. 

Easy tready run to test out the achilles. Felt alot better today and not as sore as it was Saturday morning. Hoping the extra day off helped the aggrivation. Been watching The Curse of Oak Island on the History Channel. Very, interesting show. Lots of cool history involved.

Ice run with Jared and Riley. I welcome the snow since we need it. But I for sure won't miss it once it's gone. Lived in Utah my entire life and every year the snow just sucks. Looking forward to my St. George visits over the winter.

Workout Fail

3 mile warm with strides

Workout 20 minute breakdown tempo, 5 min jog; 15 minutes @ half marathon pace

Bailed 10 minutes into the first tempo. Legs felt heavy and tired. Mentally I gave in way to easy. But motivation for workouts is lacking; need to snap out of it. 

avg pace for run 7:05 min/miles

PM
Double on the Treadmill at work