Hurt so good.

Early start and another cold one this morning from Smiths with Riley, Manny, Denver and Matt.

Had a little scare this morning. Literally two steps out of the car to run, my left calf seized on me. Thought I pulled or tore the muscle, but it seemed to calm down after a minute. Still pretty tight, but didnt bug me on the run at all. Just going to have to watch this to make sure it doesnt get worse.

Route was thru Uintah down into the South Webe's and back up thru the terrace.

Another Brisk, cold morning. Met Ken, Jon Moss, Riley, Matt, and Denver from Smiths.

I was going to go easy today because of my calf being a little sore from who knows what happened yesterday. But as I got moving I felt good enough to attempt the workout.

Plan was to hit 6X1200 @ 5:01 avg.

I was way off, felt a little fatigued but that should be no excuse.

Splits were 3:51; 4:00; 4:01; 4:01; 4:02; 3:59 recovery was 400 jog.

520 pace today felt like 5 flat. Oh well, we have are ups and downs. On to the next.

Disappointed with how I felt yesterday for my workout. So went out and did some pickups and snatched some Strava segments up in North Ogden. Felt a lot better today which was a positive. Also it was nice to run in the afternoon today, weather was spot on! Shorts, long sleeve shirt, light headband and gloves. 

Treadmill miles today.

Avg pace 6:57 min/miles

Long run with Ken, Bryant, Riley and Taylor from the glorious west haven park. 

6 mile warm

10 mile tempo 

Splits - 5:39; 5:40; 5:37; 5:37; 5:37; 5:34; 5:37; 5:33; 5:34; 5:30

4 mile cold down not cool down because it was freezing when we got done!

Overall pace 6:18 min/miles. Great run with the crew! 

Solid group for a Monday. Did the good old Monroe Route. I suggested that we do it in Reverse but everyone didnt want to get to crazy, so we just stuck to the usual.

ended the run with 4 set of uphill/downhill sprints with Riley and Moss.

Met with Denver, Matt, and Riley at Smith's. Decided to do our 13 mile route in reverse today. About half way through the run Riley and I took an exploring mile that cut up on a trail from South Weber back into the South Ogden. Pretty muddy, but would be awesome to run when everything is dry.

Another solid day, now time to rest and get ready for some Fartleks tomorrow.

TRACK/FARTLEK WORKOUT

3 mile warm up to Ogden High with Riley, met Denver and Matt, did 3X100 meter strides

Workout was 3X2 mile fartlek alternating 75/90 per 400 meter. Rest was roughly an easy 400.

Set 1- 74;83;72;87;72;86,74;83( Went off of GPS this set and came up with 10:36 but judging where I stopped it was more like 10:51 for the full 8 laps.

Set 2- 73;88;73;90;72;92;75;88 total- 10:51

Set 3- 73;89;75;91;Alternated an 800(2:31);90;73 total- 10:43

Did this same workout a couple of weeks ago and struggled towards the end. Felt really strong today and added one 800 this time around. 

little over 3 mile cool back to Smith's with Riley

Total mileage for the day- 12.90

PM

3 miles easy on the Treadmill

Blah! Felt so sluggish today. Late nights and an early morning run dont mix. Plus I was a couple pounds lighter this morning probably do to the fact that I felt extremely dehydrated on todays run. Had some slight cramping too. Today's focus is Bananas, and Liquids. 

Run was out and back on the canal road solo. Beautiful morning in the low 40s, no complaints at all.

Long run on the canal road. Headed south til the single track then turned back north and went to the elk farm came back up thru the gravel pits and made my way back to the canal then home. 

Nothing fancy with this run, just getting time on the feet. 

Easy run on the TM while the younger 2 munchkins napped. Started at 7:27 pace and ended at 6:36 pace. 

Barely missed the 7 min guy today

7:01 min/miles

Met up early with Matt, Denver, Ken, Jon, and Riley from Mt Ogden Golf Course. Ken, Jon and Riley ended up running trails. I wasnt up for it, so I stayed low on the canal rd with Matt, and Denver. It was slow moving for a bit with the fresh snow. But once we got back on the roads where the plows had been it wasnt that bad. 

I hate winter but there is always something surreal about running early in the morning with fresh snow. Great start to a monday.

Nothing surreal about running on the Treadmill at 4am. Had to get to work early today and make up some hours from yesterdays visit to the Dentist, root canals are no fun. But feeling alot better today. 

avg pace 6:55 min/miles

Treadmill Workout

1 mile warm

8 mile Aerobic Builder @ 5:26 avg/pace @ 1% incline.

splits- (5:27;5:27;5:24;5:27; 5:27; 5:21;5:27;5:27)

2.11 cooldown

Felt really strong today, great way to start the morning. Hoping on a double tonight if its in the cards.

Recovery run on the Treadmill. Crazy with how much snow has come in 3 days. We got another 6 inches last night in North Ogden. Crazy icy roads still, hopefully it can warm up so the ice will melt. Getting tired of the Treadmill already, going to be a long winter. Also I decided that I really dont mind the cold during the winter, I just really dislike the Snow. If I could just get a solid job in STG I would be down there next week. Hey Holt if you read this get working for me huh!?

LONG RUN

Weather was perfect today and the snow on the roads were finally melted.

Felt really solid today. Used the first mile as a warm and it was my only mile that was over 7 min pace for the run. Held a steady pace for the first 10 miles. Then the last 10 I started picking the pace up and ended up averaging around 6 min/pace for the last 10 miles. Last 2 miles were up hill and hit 6:44 min/miles. GAP had pace around 6:03 avg.

avg pace for run 6:23 min/miles

Nice 80 minute recovery run on the TM while the kiddos napped. By the way GO COUGARS!! 

Good solid group for a Monday. Matt, Riley, Ken, Denver, and Manny was with us in mentally but not physically.

Looped the hospital once, then headed out towards the tempo loop. Made our way into South Ogden then made our way back to Smith's.

avg pace 7:30 min/miles

Wet, Snowy, sloppy mess this morning. But very enjoyable run with the guys.

Headed North for 4 miles from the Dee then headed straight back. Ken and I added on to make it over 10 for the morning.

PM

Easy double on the TM

Avg pace 7:09 min/miles

FARTLEK WORKOUT ON THE TM 1.5% INCLINE

2 mile warmup 

Workout was 40 minute fartlek with 1 min on/1 min off @ 5 min/pace/6 min pace

Ended up getting 7.33 miles during the workout. 4 miles @ 5 min/pace and 3.33 @ 6 min/pace.

Felt pretty good for the most part. The last 10 minutes was getting a little rough. But managed to gut out another solid workout.

2.75 mile cooldown

Many of you know or have raced against Tim Wight in the past.

Tim was involved in a  mulitple car accident in Idaho on Sunday night and lost his life.

Tim was one of my running hero's when I started running, he was always giving me advice on how to be a better runner.

I remember my first ever win was because of Tim. It was the winter circuit 5K race in 2008. The whole goal of that race was to keep up with Tim. I ran the first 2 miles with him and he was like, Benny, you are looking strong, try to get up there and go for the win. Ahead was Jon Allen, Chad Derum and Cody Draper at the time we thought of them as the BIG BAD RUNNING BLOG GUYS and wanted to beat them oh so bad! Haha! I said, no way man, you go get them! No, go get them Benny! You never no til you try. So I took off and ended up beating Chad by less than a half second. Tim gave me the biggest hug after and all he said was, See I told you!

I will never forget Tim, I will miss the runs that we had together when he was in town visiting family. I will never forget all the running advice that he gave me. He was so positive and uplifting all the time. I will miss you Tim more than you know. Love ya Mighty Mouse!

PM

3 mile easy on the TM

Headed South towards Ben Lomand High. Looped the highschool then made my way back North. Zig zagged the roads thru North Ogden then made my way back home. 

4th Annual Christmas Run at midnight

Awesome run tonight with Riley, Moss, Matt and Denver from Ogden Highschool. Great way to start Christmas with some awesome running buddies. Glad the tradition has continued!

3 mile warmup

3 mile tempo (16:22)

3 miles easy

2 mile tempo (10:18)

2 miles easy

1 mile (4:58)

1.30 mile cool

Hate treadmill workouts but 9 degrees is a little to cold for my blood. I guess I am a softy! Overall workout felt fantastic again. 

Enjoyed the nice warm weather inside my basement. Nice 73 degrees, shorts and no t-shirt. Who knew it could be this nice at the end of December.

avg pace 6:56 min/miles

PM

Double on the TM

Avg pace 7:19 min/miles

Another treadmill day. Been having some tooth pain since I went to the dentist 3 weeks ago. Pain is getting worse so just sitting here in the dental office most likely going to get an emergency root canal. No beuno!

avg pace 6:50 min/miles

2 mile warm

10 mile aerobic builder @ 5:33 min/mile @ 1.5% incline

1.13 mile cooldown

Another workout in the books. Didnt feel the best today, but pushed thrrough. Last 10 mile builder was @ 5:37 avg

Had to get out once on the roads this week. Had a nice and easy run through north ogden and pleasant view. Happy New Year! Heres to a great year to come and hopefully some PRs!!