Hurt so good.

31st parkway with Jared, Bret, Dave and Riley. Had out on the path then cut through South Ogden and Riverdale back to the start.

avg pace 7:45 min/miles

PM 

4.30 miles on the treadmill at work

Sleep in Day means treadmill run. Legs felt really good today. Another big boy workout tomorrow, hopefully better results than last time. 

Met Riley, Bryant and Jake for a Saturday workout at Kneaders in Ogden

Warm up was 5.1 miles with 3X30 second strides

8 mile aerobic builder at 5:44 avg/pace

5.50 mile cool with 7X45 seconds sprints.

Easy mileage in Ogden with Dave and Riley.

avg pace 7:06 min/miles

PM
 

4.12 miles on the treadmill at work

Cold run with Jason, Riley and Dave. Headed out west from Clearfield. Temps were 16 degrees but the wind chill nasty! It was so cold that my wind jacket had ice inside of it due to sweat. Crazy! Never had that happen before.

PM

Easy 5K on the treadmill 

Big workout tomorrow night, 

2 mile warm

13X(2 min @ 10 mile race effort-1 min jog- 1 min @ 5K effort. 3 min jog in between sets. 

Workout was done on the treadmill. 1.5% incline. Was around 5:21-5:27 pace. 1 min on was at 4:57 pace. 

The best that I have felt since before the Snow Canyon half marathon. 

Easy 30 at the gym at my work. Legs are tired from yesterdays workout but expected. I will run another 6-7 tonight. Solid recovery.

avg 7:34 min/miles

Treadmill run before heading to work

4 mile warm; 4 miles @ 5:24 pace; 1 mile easy; 3 mile @ 5:16; 1 mile easy; 5X45 second sprints with equal distance recovery; 1.5 mile cool down 

Good solid week of running. Legs are finally feeling normal. Been a rough go for the last 5 weeks or so. 

Ogden-mini loop with Dave, Riley and Jared.

Weather was pretty good this morning. 28 with a chill of 22. Also the moon looked way cool as well. Almost full with a bright orange glow, and no that was not Riley's butt!

avg pace 7:33 min/miles

PM

30 minutes easy on the treadmill @ work.

avg pace 7:30 min/mile

East Layton run with the Crew. Cold morning today but once the body was warm it didnt seem too bad out.

avg pace 7:32 min/miles

Snowy workout for the day. 

warm 2.70 miles

workout- 20 minute breakdown tempo; 5 active rest; 8X40 second hill sprints with equal distance rest; 5 min active rest; 10 minute tempo

a little over 2 miles for the cooldown.

Workout felt good and the legs are coming around. Not where I want to be pace wise but I have a lot of time to work on that, so not concerned. 

Workout was with Dave, Riley,  and Bryant.

PM

4.10 miles on the treadmill at work. 

Solo recovery run in North Ogden. Solid weather this morning as well. 46 degrees in December I will take any day of the week.

Easy run on the treadmill. 

Avg pace 6:57 min/miles

30 min easy on the treadmill 

4 mile warm; 8 mile tempo @ 5:41 min/mile; 2.10 mile cool. 

Tempo run felt good. Was able to knock 5 seconds per mile/avg from the last 8 mile builder. Fitness is coming around. Glad to see results. 

Easily the coldest run of the year so far. 5 degrees in the Ogden area. Run wasn't bad since I had the proper gear. But also makes me appreciate our 20 degreee morning when we have them.

PM

4.12 miles on the tready at work

D.C. Run with Jason, Jared, Dave, Riley and Brett.

Lactate shunts:

10X(3-1-1-3)

Workout today was 3 minutes @ 10 mile pace; 1 min jog; 1 minute @ 5K pace; 3 minute jog.

warm up was 3 miles with strides; cool down was 3.50 miles.

Fell off on the last rep; legs were just done. But pushed the effort

This by far was the best that I have felt in a long time. Just need to keep things rolling forward from here.

PM

4.11 miles on the tready at work

Recovery run on the Layton east bench with Riley.

Pretty tired today.

avg pace 7:37 min/miles

Okay so Riley told me that I should the top 10 moments of 2016. To be honest this is one of the most funnest years that I have had training and running. 

Anyway #10 moment for me is what I like to call the "Stare Down"

This was before the top of utah half marathon. To this day we have no clue what Riley was staring at. But from the looks of the picture, it looks like he is trying to intimidate me, and it was working. Haha! Had a great race that day and had a PR on the course. Riley won the race. Good times!

PM
 

4 miles on the treadmill at work

7:30 min/miles

Sleep in Day. Easy 60 minutes on the treadmill. 

Moment #9 "the island 🌴 chick"

Antelope island run with Riley, Ken and Bret. Nice day on the island in the late winter. Kept getting lost on the island and we were saved by the island chick multiple times. Fun times. Just remember the island chick knows all. 

2.55 mile warm with strides

Workout 

20 @ minutes @ MP; 5 min jog; 15 minutes @ HM; 5 min jog; 5X45 seconds @ 5K; 5 min jog; 5X20 seconds @ 3K

2 mile cool

Workout felt good for the most part. Struggled the last 5 minutes of the HM portion. But stuck with the workout and finished. Really pleased with the 5K and 3K efforts. Can feel the speed coming back nicely.

#8 moment of the year. In April we were waiting for the group to show up at the pond and we had some tripped out guy come off the street and started coming towards us. He had something in his hands which looked like a knife. Later we found out from the police report it was a screw driver. Anyway Ken pulls up in the parking lot and the guy comes to Ken's window and acted like he was going to slit his throat. Ken locked his car and called the police. The guy disappeared in the brush and we began our run. A quarter mile up the road we saw a bunch of police lights and as we got closer we saw that they had the K-9 unit out with the guy pinned to the asphault. Crazy stuff in Ogden!

PM

4.40 miles up to Malans Basin for our 5th Annual Christmas Eve run. Solid showing of guys this year. 8 crazy 😜 dudes that decided to make the climb in a snow storm! Great times. Merry Christmas!🎄🎁 

Moment #8 

Riley and I decided to an easy long run in the early Spring. We looked up towards the base of Ben Lomand and it looked like there was very little to no snow on the mountain side. So we start our long run from Rainbow Gardens and head North on the Canal Rd. towards pleasant view and then start climbing to the trail head. First mile was perfect then the snow started presenting itself. It was very minimal at first then it got to the point where we were about thigh deep every step. We trudged about 1.5 miles in the snow and it took us almost 40 minutes to get through that section. But overall it was an epic spring run.

Felt like I needed to run a little extra do to the junk I ate yesterday. So did a half Mary on the Tready. 

6:55 min/miles

Moment #7 

Build up for the Ogden Marathon. Had such a great time with Ken and Riley every day pounding the pavement. For this build it was nothing like I have done before. Workouts were a monster. Pacing was completely different. Also long tempo runs were crazy! Overall best I have ever done prepping myself mentally and physically for a marathon.

Not sure how cold it was today but it was cold. Also the roads sucked. Alot of unplowed icy roads all over Ogden, went down once but wasn't to bad of a fall.

Moment #6

Crazy fun run with Jason, Riley and Ken in Perry. Started in Mantua and did one lap around the lake. Headed down Sardine Canyon on a single track trail on the south side of the road then started heading south towards Perry and eventually started climbing in Perry Canyon. Trail was beautiful. We ended up reaching the snow line and lost the trail. Some spots we were on all 4s climbing in the snow. It was hilarious watching Jason go 1 step forward and 5 steps back. Another epic run.

Workout|Wednesday

Late evening workout. With the cold weather and the ice on the roads the workout was taken indoors and done on the treadmill.

20 minute warm up with strides.

20 minute breakdown tempo(10 min @ 5:36; 7 min @ 5:24; 90 seconds @ 5:14; 90 seconds @ 5:04)

5 min jog

8X50 second hill sprints w/equal distance jog(done at 4% incline at 5 min/pace)

5 min jog

12 minute tempo @ HM.( 9 minutes @ 5:24; 3 minutes @ 5:19)

10 minute cool.

Best I have felt doing this workout. I have felt really strong and motivated the last couple of weeks. For the most part the body is feeling good, and ready to tackle some winter mileage and workouts.

Moment #5

Bryce Canyon Half Marathon. Riley and I decided to head south for a quick over nighter and race. My goal  was to go break 1:07 for the first time. Came up 4 seconds short of that goal which was okay. Most important was to execute race strategy which is a must at altitude. Stayed conservative for the first 2 miles and found myself in 10th place overall. Overall the next 11 miles I was able to pick everyone off except Bret and Riley. Came in 3rd overall and won $300. Way fun trip and great race!

East bench of Layton with the cookie monster. Legs were so tired and a bit sore from last nights workout. Always dread recovery days.

Double: Tready at work. 5.33 miles

7:34 min/miles

Moment #4 

Des News Half Marathon

Just 2 weeks after Bryce Canyon I set out again to break the sub 1:07 barrier for myself. Went down with Riley. We started the race and I was just a couple seconds back of Riley after the first mile and Bret Hales was long gone already! Riley slowed and said he wasnt feeling very well so he said he would pace me as long as he could. He ended up pacing me through 10.5 miles before he slowly pulled away. But he did enough to help me bank some time. I ended up running 1:06:47 and finally got the sub 1:07 off my back. 

16 degree run with Riley and Mossy. Morning was a bit cold but not too bad. Next weeks weather looks like hell is freezing over. Getting mentally exhausted thinking about it already.

Moment #3

Ogden Marathon is my #3 moment. Probably shouldnt have put it this high in a great moment for the year but there is a purpose. I had my best build for this marathon or any marathon really. Went into this race thinking I need to get the monkey off my back and run well. Goal was to break 2:30 for this course. Came close but never had. Started the race back in the chase pack with Ken. Ahead was Bryant, Anthony, Riley and Montana man. I figured the pace up ahead was a little to fast and that most would come back and Ken and I could clip some of them off towards the end. Race started out in a drizzle which eventually turned into a downpoor, still was fine with that. But then around mile 14. The wind started picking up as we started heading towards the canyon. If any of you are from the Ogden area you have seen or heard about the tunnel affect in the Ogden canyon, its crazy. I know that there are some on this blog that said it didnt even rain in Ogden and that the wind didnt even happen, also marathon times were slow. All I have to say is if you werent running that race, and you were the one saying it, you can just shut your hole. Wind was insane and not only that rain turned into ice, so with strong wind and ice my body came hypothermic really fast. Around 17 miles I blacked out for just a second then became very dizzy. I found myself heading down the canyon in a stagger where I eventually was pulled off the road by a sheriff deputy that put me in a cabin where I found that Bryant was suffering from the same symptoms. Anyway short story, I DNFd due to hypothermia. Even though I didnt finish this race fueled me to compete and train throughout the rest of the year.

Easy run with Taylor in North ogden. Was supposed to workout today but was feeling Wednesdays workout still in my legs. So post-poned workout til tomorrow. 

Moment #2

Sand Hollow Marathon. This was my first win in the marathon distance. I owe it to Riley and Ken. We had the plan to run this race together and if at the end we were together then they would give me my first win. Race went fantastic. Non of us had GI issues which is pretty amazing. Are pacing was fantastic. We all came thru the finish at the same time which made for an epic marathon finish photo. Such a great race, and so much fun hanging out down South in some warm weather.