Hurt so good.

First Run since the Ogden Marathon, felt good to take this run easy.

8 miles

7:21 min/mile

TRACK WORKOUT

Workout today with Coach Pilkington at Weber States Bues Pond.

Did 400 repeats today, good flush workout from last weeks marathon.

A.M. 9 mile run through Pleasant View

Avg pace 7 min/mile

P.M. 4.55 miles in Layton from Striders

Avg pace 6:35 min/mile

A.M. TEMPO RUN

3.20 mile warmup 

3 mile tempo run

Tempo Splits  1- 5:23; 2- 5:26; 3- 5:27

2.95 Cooldown

Avg pace 6:34 min/mile

P.M. Shake out run

4.85 miles Avg pace- 6:48 min/mile

A.M. 8.00 mile loop around Harrisville and North Ogden

Avg Pace 7:20 min/mile

P.M. 4.50 mile loop in North Ogden.

Avg Pace 6:41 min/mile

Beautiful run today in St. George, since I don't know the area very well. Just did an out and back into SantaClara.

 Avg Pace 6:54.

Found a parkway path in St. George that led into the Painters Half Marathon Course. Way good run just stayed flat. Its nice to take runs easy especially when I have no specific races coming up.

 Avg Pace 6:58

A.M. Ran at the Dixie Flyers track today for a quick track workout 

Overall it went really well.

3.05 warmup

4 X 800 @ 75 Pace w/ 2:30 recovery

2.10 Cooldown

total miles- 7.65

P.M. Ran with Nikki in St. George

total miles- 4.15 miles

Ran this morning with Logan Fielding down in Ivans and through Keyenta. Way cool run by the red rocks in St. George. Good to catch up on a good run with Logan.

 Avg. Pace 7:01

Run through North Ogden and Pleasant View today.

9.30 miles

Avg. Pace 6:39

A.M. 3.30 warmup, with 3 mile tempo, 1.70 cooldown

tempo splits

1- 5:25; 2- 5:27; 3- 5:25

legs are finally coming around since the marathon!! About time.

P.M.

6.15 miles after wrk from striders

43 minutes hovered around 7 minute pace.

Run this morning was good, half roads and half trails. 

Loop course, flat, uphill with rolling down.

Avg pace 6:51

A.M. Loop through pleasant view, mostly flat with slight down hill.

6:43 Avg min/mile

P.M. Beautiful run this evening weather was awesome!! Little bit of rain at the start with slight chill in the air through the back roads.

6:39 Avg min/mile

A.M. easy run to get the legs moving for a later track workout tonight

5.10 miles Avg Pace 6:46 min/miles

P.M. TRACK WORKOUT

2.30 mile warmup

5X1000 @ 77 pace

1X400 @ 75 pace

2.30 mile cooldown

total distance- 8.13 miles

workout went farely well had to stop after the 3rd repeat to hit  the bathroom, stomach gets sensitive to the hot weather. Legs are feeling good and ready to hit a hard 5k this weekend.

Good night run!! Temperature was good, with a good down poor about 6 miles into the run!! Soaked!!! But it felt awesome.

Avg Pace 6:55 

TRACK WORKOUT

So I went up to Weber High to do some 200 meter repeats to get some turnover before my race on Saturday. Legs felt good hopefully I can break 16:00!!

2.60 mile warmup and cooldown

6 X 200 @ 32-33 pace w/ 200 meter jog for recovery

Total Distance- 6.80 miles

Alright so I ran 30 minutes this morning, I usually don't taper or cut back for a 5k. But, the Gerald Anderson is probably one of the most competitive 5k's that I have ever competed in. Usually top 3 will be under 16:00 or close to it. All the top highschool runners from Davis county will be there(talking sub 10:00 2 milers) also not to mention you have the likes of Lindsey Anderson that will race(2008 steeplechase Olympian) so to make a story short. I want to feel completely ready to go, and feel like I am not 100% to race.

Avg Pace this morning- 6:47 min/mile

Drove up to Morgan to run the Gerald Anderson Memorial 5k. Like always great race, awesome Adidas Tech Shirts. Great flat course. I guess the only thing that could have been better was the weather. Windy and Rainy.

So officially my first 5k of the year, the goal was to break 16 minutes and was way close.

Race Splits.

1- 5:03

2- 5:05

3- 5:19

.12 -:35 seconds

So overall felt good, wish the last mile was around 5:10 but I think that will come as I get more comfortable with short faster distance.

I was with the overall winner til' the third mile then he kicked on me, I have neer seen a kick that fast before. He finished at 15:57. Later found out that he is running at BYU. Very nice kid. I wish him the best of luck in his College Career!! Wish I would've remembered his name.

Ran the Canal Road this morning, felt great still a nice chill in the air.

Avg Pace 6:50 min.mile

Ran new roads today through Harrisville, I had no route in mind just wanted to run for an hour.

Ended being way good flat with some good climbs with slight downhill finish.

Avg pace 6:45 min/mile

9.30 miles

P.M.

Love the DOUBLE especially when the legs feel nice and loose.

Avg. Pace 6:25 min/mile

4.75 miles

A.M.          TRACK WORKOUT 

 Ran up to Weber High for a good early morning workout, Love Summer mostly because the Kids are out of school and if I hit the Track Early enough I can have the whole thing to myself.

2.55 mile warmup

4X1600 @ 79 pace W/ 3 min recovery

split 1- 5:15

split 2- 5:10

split 3- 5:17

split 4- 5:15

2.62 mile cooldown

total miles 9.80

So overall felt good with the workout, still trying to build my volume back up from the marathon. Slowly but surely.

P.M. 4.70 mile around North Ogden. Nice and easy, stopped in the middle because Weber High was lighting fireworks off. Love the Summer nights.

Did a trail run from the North Ogden Nature Center with Bryant Jensen.

Bryant recently took 2nd in this years Ogden Marathon. So good to run and catch up with him.

Avg. Pace 7:43 min/miles

A.M. went for an easy out and back run in Pleasant View before starting the Wasatch Back Relay tonight. Just wanted to keep the legs moving!!

Avg. Pace 6:53 min/mile

P.M. First run for the ragnar relay, Just wanted to hit marathon pace for a couple of miles

splits- 5:28; 5:34; 5:47(sort of got lost, didn't know where to turn on the leg)

good solid  3 miles tonight.

Avg. Pace 5:38 min/mile

A.M. 9.60 mile run around Rockport 

Avg pace 6:10 min/miles

P.M. 3.60 mile run up guardsmans pass.

Avg pace 8:30 min/mile

Nice easy run around North Ogden.

Avg Pace. 6:50 min/mile

A little windy this morning, but overall a good run. Ran the Canal Road behind Weber High always feels nice and cool up there in the morning.

Avg Pace 6:45 min/mile

----- TRACK WORKOUT-------

 2.55  mile warmup

16X400 @ 68-70 pace W/90 second recovery

Splits- 68;70;69;68;70;70;69;69;69;70;69;69;70;71;70;70;70

2.65 mile cooldown

Overall good workout, haven't done that many repeats in months, legs felt heavy towards the end but overall a good result.

TOTAL DISTANCE-10.30

Nice and easy today. Favorite run on the Canal through North Ogden and Pleasant View.

Avg. Pace 7:06 min/mile

----TEMPO RUN----

The goal for today was to hit a 5 mile tempo run. Wanted to start out at 2 miles at marathon pace, drop down for 2 miles at tempo pace and finish the last mile at marathon pace.

3.50 mile warmup

Splits- 1-5:33

           2-5:39

           3-5:28

           4-5:29

           5-5:38

.25 cooldown (Nikki had to go to work)

Nice 90 minute run today, legs felt good even with yesterdays workout.

Avg. Pace 6:44 min/miles

North Ogden to Ogden Loop.

Today for some reason the legs felt like they couldn't respond. Pace was right where I wanted it to be, just felt harder than normal.

Avg. Pace 6:45 min/mile

A.M.

Today the legs felt great, but stomach was TERRIBLE!!! Swear sometimes I think I have irritable bowel. Planning on running a little more tonight after School.

Avg Pace 6:54 min/mile

30 minute run around Harrisville, Had to stop again TWICE to use the bathroom during the run

Avg. Pace 7:05 min/mile

----TRACK WORKOUT----

Weber High Track

2.60 mile warmup

2.50 mile cooldown

BREAK DOWN WORKOUT

1X1600 @ 77 PACE  W/ 3 MIN RECOVERY

1X1200 @ 77 PACE  W/ 2 MIN 30 SEC. RECOVERY

1X1000 @ 75 PACE W/  2 MIN 30 SEC. RECOVERY

1X 800 @ 74 PACE W/ 2 MIN RECOVERY

1X 400 @ 72 PACE

total mileage- 8.90

Recovery run through Ogden and North Ogden

Avg Pace 7:00 min/miles

Nice flat run through harrisville, took it easy today for tomorrows 5k.

Avg Pace 7.15 min/miles

So the Race went well today. Got to the race and Bumped in to Seth Pilkington he was doing his long run, so I joined him for a short warmup. His wife Jamie was racing the 5k today also.

Okay so the North Ogden 5k honestly is probably one of the hardest 5k's in the state!!! No joke, more net uphill then the Striders Winter Circuit 5K!! Ya that hard, plus it's a long 5K about 3.20 miles so that adds what maybe 20 to 30 seconds depending???

So as the race was getting started I had some highschool kids talking some smack to me, just saying stuff like "we got your number this year" all in good fun.

The gun went off I stayed behind to HighSchool kids and one other kid Named Taylor Monson, to me pace felt slow so the goal was to take off for the first half mile where it is flat before you start climbing and to hopefully pull a couple of kids with me. Hit half mile at 2:09 so for 4:18 pace, which was probably stupid because I felt it bad. Worked great though, 2 kids were still behind me so I slowed up and tucked behind them up the hill, got my wind back, and just relaxed and listening to the other kids breathing. They were struggling to get there wind back 1st mile- 5:40. Pace slowed dramatically. around 1.25 miles it crests and you get a little downhill, thats where I took off from there with the rolling hills I managed a 5:15 second mile, and a 5:14 third mile. The last .17 I paced in at 4:55 pace. Finished the race in 16:58. First place overall. Dustin Randall was 2nd with a 17:28 time with Taylor Monson 3rd with a 17:36.

Also Just a little love to my wife Nikki who ran also today, finished her 5K with a time of 25:00 minutes. Great Run for her!!!

4 mile cooldown.

----TRACK WORKOUT----

2.65 mile warmup

2.35 mile cooldown

Weber High Track

2 X 3200 @ 81 pace W/ 4 min set break in between sets

Splits 5:25; 5:29 first set. Splits 5:25; 5:24 second set

6X400 @ 68 pacew/ 90 second rest

Splits- 67;70;69;68;67;68

Overall workout went better than expected thought I would be heavy from Saturday but legs felt good.

Total miles- 11.20

Beautiful morning for a run, nice cool breeze not way warm at all.

Out and back loop in North Ogden 

Avg pace. 6:45 min/miles

----TEMPO RUN----

3.30 mile warmup

3.00 mile tempo run

3.00 mile cooldown

Tempo splits- 5:29;5:24;5:25

Overall a good run, hamstrings still are tight.I feel like I can't loosen them up, been tight since Ogden Marathon.

An okay run today, decided to do a part road, part trail run today. 

Pace felt good overall, way slow on the climb onto the trail. Alot of walking trying to nurse this hamstring injury as best as can. And still get some good miles in.

Avg Pace 7:34 min/mile

Planning on a tough workout tomorrow, sort of feel pathetic for cutting a run short. But it will be worth it if I can nail the workout tomorrow.

 Avg Pace 6:48 min/mile

----MARATHON PACED RUN----

 Goal today was to hit 13 miles at or around 5:40 to 5:50 pace.

Warmed up with some strides, massaged and loosened hamstring as much as possible, heavy wrap on it today just to keep it tight.

Here's the Splits-

1-5:46

2-5:33 (little down hill)

3-5:39

4-5:53

5-5:43

6-5:45

7-5:44

8-5:39

9-5:48

10-5:59 ( good hill towards the last part of this mile)

11-5:46

12-6:13 ( legs are getting heavy!!!)

13-5:43 ( mentally ran through the heavyness)

Overall good workout Avg Pace was 5:50 min/miles

Positive- Got a solid 13 miles in. Negative- Hamstring still tight, ice and massaging the next couple of days.

Cooldown- 4.40 miles

Pleasant View Loop

Way warm this morning a little muggy. Need to start running earlier to get some cooler weather.

Avg Pace. 6:50 min/mile

Nice run today a little cooler than yesterday, but I went an hour earlier too.

So after alot of thinking and pondering, for the next couple of weeks. Going to back off the speed workouts to rest the hamstring. I think that would be best to give the Fast twitch muscles a rest, just want to run solid in St. George with no injuries. 

ANYBODY HAVE AN SUGGESTIONS ON A HAMSTRING INJURY???

Avg Pace. 6:47 min/miles

P.M.

4.55 miles nice and easy

Avg. Pace 6:50 min/miles

A.M.

9 mile loop from north ogden into ogden, with a little trail running in the middle

Avg. Pace  7:00 min/mile

P.M

4.52 miles  nice warm evening

Avg. Pace 6:53 min/miles

Ran for 8 miles, run was shorter because I woke up late

wife had to go to work.

Avg. Pace 6:50 min/miles

A.M. Flat running through Pleasant View and Harrisville

9 miles 

Avg Pace 6:40 min/miles

P.M

Striders Loop from work, nice easy run

4.50 miles

Avg. Pace 6:55 min/miles

For some reason I just cant shake this hamstring injury, just when things feel like they are getting better, it locks right back up.

Miles were good to put in. But hurt every step of the way.

Avg Pace 8:06 min/ miles

On the Positive, just happy to be running and breathing fresh air!!!

Hopefully luck will slip my way next week.

A.M. 

Just ran wherever had no specific route in mind.

Avg Pace 6:58 min/miles

P.M.

 Half hour loop through North Ogden.

Avg. Pace 7:10 min/miles

A.M.

Good Run today from Weber State. Ran into Coach Pilkington before the run, I was talking to him about my Hamstring. So to make a long story short he checked my hips and sure enough my right side was higher then the left. So we did some Abduction exercises and sure enough I felt it and he heard it POP!!! Instant relief!!! Leg was a liitle sore because of compensating the last couple of weeks. So maybe it will be okay after all.

Ran this morning with Bryant Jensen, Mike Spence, Jacob Barton.

Good Loop through Uintah.

Avg. Pace 6:41 min/miles

A.M.

Ran upto mountain road to stay in the shade of the mountains a little longer. way warm outside

Avg Pace 6:51 min/miles

P.M.

North Ogden Loop, Hamstring giving me issues a little still. Had to stop twice to hit up the restroom. I need to figure that Shizz out seriously!!

Avg Pace 7:40 min/miles

So this morning was a blessing in disguise. Hamstring is torn up I swear!!! Didn't feel like running today but went out anyway. About 1 mile in, I ran into a buddy and talked for like 15 minutes. So anyway long story short, I cut my run short today which was well needed.

Avg. Pace 7:11 min/miles

A.M.

Did an out and back today ran 4.50 miles out, tried to tempo for 4 miles back, but only got about 1.50 miles at tempo pace before the hamstring locked up. Apparently I need to get my hips checked again to see if there out of alignment.

On the Postitive last week tried to tempo and got only half mile in at pace. Getting a liitle worried though. St. George is only nine weeks out and I need to hit a strong 2 months to even think about racing.

P.M.

Went out with a buddy for 8 miles, a good pace nice and easy nothing to fancy.

Good running today. I figure if I can't run fast I might as wells start building up to 80 to 90 miles a week again. At least thats the goal.

Went and watched the Des News 10K this weekend and marathon. Sort of nice being on the other side of things for once!! I promise you though I wish I was out there racing.

Just want to congratulate Paul Peterson, Steve Anderson and everybody else that ran today.

Also Seth Pilkington for running a great race also yesterday!! Faster then last year and hopefully better times to come in the for him.

Went and watched some of the Marathon also. Ended up running a couple of miles with a co-worker. Fun to see everybody do well!!

Took advantage of a good morning in North Ogden. Little chill in the air early this morning so I figured why not try to hit a good solid run this morning.

A little over 15 miles with minimal hamstring pain, now on to icing and massaging for the rest of the day

Avg Pace 6:44 min/miles

Avg Pace 6:55 min/miles

Canal Road loop through North Ogden And Pleasant View

Avg Pace 7:22 min/miles

----TEMPO RUN----

 First attempt at a workout in 3 weeks. A little nervous for this one because every time I try to hit a workout the Hammy Problems begin again.

So the goal for the day was to hit 4 mile tempo @ marathon race pace.

Overall splits: 1- 5:41; 2- 5:39; 3- 5:41; 4-5:37.

Good workout Hamstring held up a little sore but no major issues.

P.M.

5.10 miles in Pleasant View. Good run, nice and easy. Ended run with a nice ice bath and massage.

A.M.

5.25 miles way tired this morning ended up sleeping through my alarm. So cut my run short.

P.M.

Good run from Striders 8.55 mile loop with signicant up and down

Positive from this run no hamstring tightness at all!!! Maybe massage from last night helped??

Avg Pace 7:15 min/miles

DAY OFF!!!! Long run tomorrow morning 

Been working on getting my CNA so I can apply for respiratory therapy program in the spring

Clinicals this morning way tired!!!

Ran with Dan Kerns this morning from my house. Ran down into Ogden, Hopped onto the Ogden Parkway. Then headed back north into North Ogden and Pleasant View.

2 runs in a row without hamstring tightness!!! Maybe things are going to workout for St. George

Avg Pace 7:22 min/miles not bad considering that I left my watch running even during a couple bathroom stops.

Ran the Pleasant View Loop this morning. Way warm left around 9 O'clock. Really grateful for the sprinklers that were on!! Nice to cool off in them. Ended run with ICE BATH!!

Avg Pace 6:58 min/miles

9.05 miles

3 runs in a row without Hamstring Tightness

P.M.

Ran with my 3 year old son with the jogging stroller, Honestly forget how hard it is to run with one of those things!!!

4.55 miles

---TRACK WORKOUT---

3.20 warmup

6X800 @ 78 to 80 pace

SPLITS- 2:38; 2:35; 2:33; 2:31; 2:30; 2:28

3.00 mile cooldown

After a couple repeats felt comfortable with the pace, and no hamstring pain at all!! So hopefully that is said and done with.

On the side note when I was recovering in between sets I was walking past a couple on the track. I over heard this lady wispering to her husband saying, '' That kid is weird" So apparently your not allowed to do a track workout on the track anymore. Just a heads up for everybody only for walkers only!!!

A.M.

Good easy recovery run. Ran upto the trail. in north ogden. Saw alot of runners out this morning.

Avg Pace 7:32 min/miles

-----TEMPO RUN-----

3.35 warmup 

5 mle tempo run @ 5:35-5:40 pace

Splits- 5:37;5:38;5:38;5:39;5:31

1 mile cooldown

P.M.

4.65 miles with Jaerdan and Korver pushing the Jogging stroller.

Good evening cloudy with a cool breeze.

A.M.

Enjoyed sleeping in today!!! Ran with my boys again this morning with the jogging stroller.

4.80 miles

P.M.

Ran from Striders after work with Parry Higginson nice flat with slight down hill loop.

 6 miles

Avg pace 7:00 min/miles

Long run Saturdays!!! Got to love them!!

Way busy day, clinicals in the morning, worked at Striders til 6:00. Then decided to run home from work to get in my long run, always hate doing them Sunday mornings, so this was the only option.

Gooooood Haaaard ruuuun!!! Lot of ups and downs, Started in Layton ran towards highway 89. Ran 89 down into South Weber, climbed out of South Weber into Uintah. Uintah eventually hooks into harrison Blvd in Ogden. Ran Harrison which eventually turns into Mountain Road in North Ogden. Ended my run at my parents house. Said and Done!!!

Best week I've had in a long time, also first 90 mile week!!! I'll take it!!

Avg Pace 7:00 min/miles

Nice evening run in North Ogden, legs felt a little heavy towards the end from Saturdays long run. But overall a good shake out and ready for a track workout tomorrow.

Avg. Pace 6:55 min/miles

----TRACK WORKOUT----

3.05 mile warmup

5X1000 @ 80 pace

6.10 cooldown

A.M.

Run in North Ogden

4.30 miles 

P.M.

6.00 mile loop from Striders

---TEMPO RUN

3.35 mile warmup

5 mile tempo run @ marathon pace

Splits-5:37; 5:37; 5:39; 5:46; 5:37

1 mile cooldown

P.M.

5 mile loop from striders

A.M.

 8.85 miles through pleasant view

P.M.

4.90 mile loop from Striders

Good long run today with Logan Fielding. Did an out and back in North Ogden, around 13.00 miles did a tempo run. The goal was to hit 4-5 miles @ tempo pace which for me would've been around 5:30ish pace. Held the pace for 2 miles almost 3 and last mile was brutal!!!

I'm going to be honest, Logan pounded me in the ground today!! Seriously he is running strong and ready to knock out the St.George Marathon.

Good run today, got humbled quickly!! Logan thanks for the run.

Avg Pace 6:50 min/miles

A.M. 

4.85 miles with the my 2 boys pushing the jogging stroller

P.M.

6.05  trail run on the Shoreline Trail above Weber State.

Felt good overall. Ready for a Track Workout tomorrow.

TRACK WORKOUT w/ Coach Pilkington

A.M.

4.10 miles loosen the legs up for tonights workout

P.M.

2.10 mile warmup

1 X 3200 @ 80 pace

2 X 1600 @ 80 pace

2 mile cooldown

Side note: deep tissue massage tonight, loosened everything up hopefully can figure the tightness all over in my right leg. Coach says my hips keep coming out of place. Need to start doing hip strengthening exercises.

So today I felt like garbage, I had a deep tissue massage last night. Seriously felt like I got hit by a freight train!!!! Legs are heavy and blown, I repeat heavy and Blown!!!

avg pace 8:37 min/miles

TEMPO RUN

3.50 mile warmup

5 mile tempo @ 5:30-5:40 pace

3 mile cooldown

Tempo splits

1-5:33

2-5:34

3-5:32

4-5:31

5-5:33

A.M. 

Loop in North Ogden, Good recovery from yesterdays tempo run.

Avg. Pace 7:00 min/mile

P.M.

Tried new shoes out tonight, found a pair of NewBalnce 825 on sale rack in our store for $35.

Shoes felt good light weight and good cushion

 6:52 min/miles

Last week I did a long run with a pick around mile 13 with Logan Fielding, Honestly a really hard workout. So why not do it again I ran the same out and back course in North Ogden at 13 miles I did a pick up, today I felt alot better than last week.

Pickup miles were 5:41, 5:31, 5:39, 5:50. way better than last week, plan on doing this workout every Saturday til taper for St. George.

 Overall Pace 6:48 min/miles

Trail Run above Weber State University.

Avg Pace 7:26 min/miles

----TRACK WORKOUT---

A.M. 30 min run to get legs moving for tonights workout

 4.11 miles

P.M.

2 mile warmup w/strides

5 X 1600 @ 79 pace w/ 3 min recovery

2 mile cooldown

9.60 total miles

Recovery run on the trails above Weber State.

TRACK WORKOUT

3.12 warmup w/strides

12 X 400 @ 70-72 pace  3.95

3.00 mile cooldown

Recovery run

Long run w/ tempo.

Tempo splits

5:38; 5:41; 5:43; 5:44

Great run today!!!!! It was the first day in almost 3 months that my hamstring did not hurt at all!!!

leg felt loose and great, 

Uintah loop, south of Weber State.

Avg Pace 6:47 min/miles

TRACK WORKOUT

 A.M. 4.65 miles to warm the legs for tonights workout

P.M.

3.00 mile warmup

1 X 3200 @ 5:40 pace

1 X 3200 @ 5:20 pace

1 X 1600 @ 5:15 pace

1 X 1600 @ 5:10 pace

1 mile cooldown

total miles- 10.20 miles

Recovery run

LEGS ARE BLOWN after my workout I went and got a deep tissue massage. So with that and my workout I'm officially blown, I repeat BLOWN!!!

So to do only a little over 4 miles, ya lets say I don't feel guilty one bit!!!

avg pace 7:21 min/miles

TEMPO RUN

 3.30 mile warmup 

5 mile tempo

TEMPO SPLITS- 5:31; 5:31; 5:28; 5:34; 5:27

1 mile cooldown

A.M.

nice cool morning, just enjoyed the recovery run.

7.71 miles @ 7:19 min/miles

P.M.

 5.00 mile loop from work.

6.56 min/miles

2.50 mile warmup

Todays goal for the today was to tie in a tempo run in the middle around 8 miles into the race.

I wanted to go out hard and run fast today, but with a couple of hard workouts thought it would be smart to hold back.

So as the gun went off the groups separated pretty fast, within the first half mile. In the lead was Logan Fielding and two other guys. I found myself in a group of four guys. A mile into it Mark Jolley decided to run anywhere between 6:20 to 6:30 pace. So for the first 8 miles the splits were

6:16; 6:20; 6:16; 6:22; 6:18; 6:04; 6:12; 6:08. By now Mark dropped off and ran back to the finish line because he was actually timing the event. (owner of StrideRacing). I found myself running solo and sitting in 4th place. Perfect time to pick up the pace and run my tempo splits were. 5:45; 5:41; 5:39; 5:40; 5:41. Around mile 10 I ended up passing the 3rd and 2nd place guys. One guy particular was Jason Nance, honestly it was good to beat him. I ran against him earlier in the year at another half when I had my slight hamstring tear. He got me in that race by a minute, lets just say he was very vocal about it. So today it was good to shut him up a little a bit and makes it more sweet when you can beat a guy without even racing.

Overall happy to take 2nd place. Logan ran a good race, I know he held back a little bit so a good paced run for him today and a Great WIN!!!

Cooled down with Logan for 4 miles afterwords.

Took the day off today. Honestly well worth it, don't even feel guilty. Went golfing with some Buddies up at Wolf Creek, did some yard work with Nikki, and Had a family get together later on in the day.

Good run this morning on some hills in North Ogden. Felt way cold out I could Actually see my breath this morning. To early for that Shizz, not ready for the cold yet!!!

Avg Pace 6:49 min/miles

A.M.

4.50 miles @ easy pace  7:31 min/miles

P.M

TRACK WORKOUT

 3 mile warmup w/strides

4 X 1600 @ 5:12 pace

8 minute set break

3 mile tempo at 5:40-5:45 pace

Splits- 5:04 (thought I was going to regret that one)

2- 5:10

3- 5:06

4- 5:08

Tempo Splits- 5:40; 5:45; 5:43

.60  cooldown LEGS ARE BLOWN great workout.

Total miles- 10.90 miles

Recovery run- Comfortable easy paced run.

Avg Pace 7:20 min/miles

Good run for today. I sort of feel like a slacker this week!!! Haven't had time to do my doubles at all. School is Killing me, I'm burried already!!!

But at the same part maybe good for this week. Racing a 5k tomorrow, this will be my first race since July. So Hopefully it will be a good one.

Avg pace 6:58 min/miles

The Classic race in Layton to me is probably on of the BEST organized race in the area. For being only a 5k and 10k, runners get a long sleeve tech shirt, chip timing, all you can eat and drink at the finish line, talking bread, bananas, gatorade, lemonade, water, just fantastic.

I got to layton park and it was cold!!!  warmed up with pants and long sleeve shirt. For my warmup I ran most of the 5k course just to get a feel for some of the uphill in the first 1.5 miles of the race.

Got to the start line and didn't recognize alot of the runners. Mostly highschool kids that were running. For me the main goal today wasn't about time, it was about pushing as hard as I could without hurting my hamstring. Little nurvous especially being my first official race since the beginning of July.

Gun went off and Imediately the first inicial push off felt the hammy emediately!!! But lucky enough that was it, legs felt loose and good. About a half mile into the race the group was already seperated. 2 other guys and me, I knew that if I could seperate myself in the first mile, I would have a great shot at winning because the 2nd mile is all uphill, to me I feel is my strength.

Mile 1 was 5:00 flat and had maybe a 10 second lead already, the goal for mile 2 was just to maintain turnover and push as hard as I could. Mile 2 split was 5:21, not bad considering the uphill. By now I had open the gap a little more, not alot but enough to feel comfortable. Mile 3 is always the slowest mile on this course because you have a dirt trail to run on, also a complete downhill 180 degee turn plus a lot of switch backs through the park, and a little hill that they call heartbreak just before you run into the finish line.

Through all of that I managed 5:18 mile, won the race by 13 seconds. Overall way happy not the best time in the world, but no injury to the hamstring so a way good postitive.

Goal for the next couple of weeks is to get one more good long run in, hit a couple of hard workouts, and rest. St. George here we come!!!

Good easy run through north ogden, hit a couple of big climbs today just to get a little more prepared for St. Georges hills from miles 8 to 14.

Avg pace 6:56 min/miles

P.M.

5.15 miles

legs felt great, first time in months were my second run felt easy at a quicker tempo.

Avg pace 6:30 min/miles

A.M

4 miles easy to flush the legs and to get ready for a workout tonight with Paul Pilkington

P.M

2.90 mile warmup w/strides

2X1600 @ 78 pace w/ 3 min recov.

3X800 @ 76 pace with 1:1 recov.

2.05 mile cooldown

total miles-9.10

Nice night recovery run. Legs felt a bit heavy from yesterdays workout, and stomach was a bit queezy but made it through.

Avg Pace 7:02 min/miles

TEMPO RUN

3.50 mile warmup

5 mile tempo @ 5:40 pace

Splits- 5:38; 5:37; 5:47; 5:43; 5:35

1 mile cooldown

Almost got killed tonight, Weber was having some type of activity going on, and a stupid highschool kid tried to pass a car by going around the right side into the running lane. He saw me at the last second and swirved and almost side swiped the car he was trying to pass!!! So I through my water bottle at his car!! Showed him!! =)

DAY OFF!!! SCHOOL IS KILLING ME!!!!

TOP OF UTAH MARATHON

Today I was lucky enough to be able to go run the first 15 miles of the Marathon today. I just want to thank Scott Brandley for hooking me up with a bib so I could get to the start line. It was good to see some familiar faces up there. Good to talk to Steve and catch up a little bit.

Well I had no idea what I wanted to do today, first initial plan was to get 18 miles in then drop out, but as soon as the gun went off I knew the plan would very fast. So Decided to run a good 13 mile tempo @ marathon pace. within the first mile I caught up with Steve Shepherd it was his first marathon, and his plan was to run 5:35 pace or a little quicker. It was perfect for both of us and was good to keep him company for the first 9 miles of the race until I had to use the restroom. Seriously neeed to figure that issue out and QUICK!!!

Around mile 10 I caught back up with Sasha and he asked if I could pulll him for a little bit, I could tell that sasha wasn't feeling that well. Paced him for 3 miles and wished him luck, and cooled down til mile 15. Overall I felt way good, pace was comfortable, felt easy, still don't know how I would've felt if I would have gutted the whole thing out. But I guess will find out in the next couple of weeks.

13 mile tempo splits

1-5:51

2-5:38

3-5:34

4-5:32

5-5:35

6-5:28

7-5:43

8-5:28

9-5:32

10-5:30

11-5:35

12-5:29

13-5:26

Overall Pace 5:34 Time 1:13 Flat

Good recovery run, surprised actually that legs felt okay. A little heavy but no soreness at all!! Good sign!!!

Avg Pace 7:04 min/miles

A.M. 

4.10 run around North Ogden

Avg Pace 6:59 minute/miles

P.M. TRACK WORKOUT

2 mile warmup

Breakdown workout

1600@ 78 pace

1200@ 77 pace

1000@ 77 pace

 800@ 74 pace

1.85 mile cooldown

Total miles- 11.30

Out and Back run from Weber State University, nice gradually up for the first half, coming back nice gradually down hill great run on the OLD POST!!!

Avg Pace 6:49 minute miles

TEMPO RUN

3.40 mile warmup 

3 mile tempo

Splits- 5:26;5:30;5:24

1.25 mile cooldown

Nice loop in North Ogden and on the Canal road. Last long run before the Marathon

Avg Pace 7:06 min/miles

8 mile run in pleasant view. Trying to stay relaxed and keep my pace slow.

Avg pace 7:03 min miles

TRACK WORKOUT

2.50 mile warmup

8 X 400 @ 68-70 pace

1.15 cooldown

After the workout got a nice deep tissue massage from Sariah.

35 minute run around Pleasant view.

30 minute run. Ready to race this marathon!!!

Ran a couple miles with Nate Baldwin after dinner from the condo.

Nice to get the legs moving from the long car ride.

Okay so I had a great Race report but I freakin deleted it on accident, and I don't feel like writing it up again!!!

So this is what you get. 

Mile Splits-

5:41;5:50;5:33;5:32;5:44;5:35;5:32;6:30;6:15;6:04;6:18;6:01;5:45;5:50;5:39;5:40;6:32;5:40;6:07;

5:59;5:50;5:55;5:55;5:42;5:56;5:57.

Overall happy with the race. Minus out the bathroom break at mile 17 and Rock in my shoe at 17 also. Thats why it was a 6:32 mile. Glad that I finished strong, and averaged under 6 minute miles the last 8 miles.

9th overall, I will take it

And on the side note I actually ran a Personal Best by 1 Second. CRAZY!!

Good 30 minute run today, Legs felt good actually. 

Overall run was 6:59 average.

4.30 miles

Went 37 minutes today, nice and warm perfect temps for running.

Avg Pace 7:11 min/miles

Usually don't run on Sunday, but I felt like a slacker for not running Yesterday.

Ran the Canal Road with Dan Kerns nice and easy. Longest run since St. George.

Man I have been a slacker on my Blog!!! I will get everything updated once School takes a little breather!! Here is a little for now....

A.M.

4.05 miles

Good warmup for first workout since St. George

P.M.

2.35 mile warmup

8 X 400 @ 70-72 pace

2.25 mile cooldown

Total miles for today- 10.65

WOW!! Its cold outside, officially summer is over and the cold mornings are here!!! Man that sucks to say, back to running in long sleeves and gloves for awhile.

Today was a good easy run, was a little anxious to see how my legs would feel after yesterdays workout. Overall not to bad, the last couple miles I could feel the legs getting a little heavy, i sort of expected that though.

Good out and back on pleasant view drive.

Average Pace 7:03 min/miles

TRACK WORKOUT

 Tonight after work I headed up to Weber High to do a quick track workout, by the time I got to the Track it was pitch black, but I liked this because I was the only one on the track. No interference by anyone!!!

Workout consists

3 mile warmup w/strides

5X1000 @ 80 pace

w/90 second recovery half jog/half walk

2.50 mile cooldown

legs felt good, recovered alot better this time around after a marathon.

total miles-11.00

Some mornings I just wake up and I am sick as a DOG!! My stomach just does not cooperate, tried to go out with my kids, running them in the jogging stroller and I got 1.5 miles out and lets put it this way. I barely made it back to the my house.

Seriously way frustrating!!!

MOUNTAIN VIEW TRAIL HALF MARATHON

Officially my first and probably not my last trail race. 

Got to the start line a little late, I really only had time to jog down to a bathroom and back for my warmup before the race officially started.

Being my first trail race I really didn't know what to expect, the type of runners that were there, pacing, etc.

So as the horn went off I took off like it was a road half marathon, I figured that I would try to hold that pace as long as I could and really it only lasted maybe a half mile!!!

mile 1- 5:41

by now it the group was already seperated it was me and another guy. This guy looked fit so he actually made me nervous, I felt like I couldn't relax at all

mile 2-6:19 (a little climbing involved)

mile 3-5:48 ( flat and downhill, this mile popped you onto the Mountain view trail, now it nothing but single track for 10 miles)

By the time I hit the 3rd mile I had about a 20 second gap between the 2nd place guy, I just figured I needed to maintain that gap and try to get into a rythem and the race will take care of itself.

mile 4- 5:55

mile 5- 6:01

mile 6- 6:04

mile 7- 6:20

mile 8- 6:18

mile 9- 6:06

mile 10- 6:14

mile 11- 6:24

mile 12- 6:23

mile 13- 6:29

.15- 62 seconds

I ended up winning the race I think by a little over a minute. So seperated the gap a little more than I expected.

So honestly for my first trail race I felt like I did okay, not going to lie it humbled me quickly, My last 3 miles I was way tired. One thing I noticed was that I really couldn't get into a rythem I had to work the entire race.

Overall it was a great day, 1st place, new course record I guess,  saw some buffullo and antelope. Also at mile 11, 2 coyotes jumped on the trail about 30 feet in front of me. That was cool!!

A.M.

Went to Weber High early to help a guy that I have started coaching, I decided to do some repeats with him to help him learn how to pace.

1.10 mile warmup

6X400 @ 85 pace

1.60 mile cooldown

Total miles- 4.20 miles

P.M.

2.60 mile warmup w/strides

5X1600 @ 80 pace

2.70 mile cooldown

Total miles- 10.30

Out and Back through Pleasant View

8.70 miles 

Avg Pace 6:56 min/miles

P.M

Basketball

2 hours on feet

TEMPO RUN

3.70 mile warmup 

4 mile tempo @ 5:30 Pace

Splits-

1-5:28

2-5:26

3-5:27

4-5:33

1.75 mile cooldown

Run through North Ogden

Avg Pace 6:57 min/miles

Run through North Ogden 

Avg Pace 7:03 min/miles

TRACK WORKOUT w/ Coach Pilkington

3.75 miles with strides

8 X 1000 @ 78 pace w/90 second recovery.

2.00 mile cooldown

Basketball 

2 Hours on the feet.

Day off, School 

---TEMPO RUN---

 Great morning for a good tempo run, nice and somewhat warm this morning. For the tempo a i didn't know how I was going to feel since I took the last two days off of running. I think I have ran out of motivation just knowing that I have no races until the spring. I figure if I can run 4-5 times a week, doing a couple speed sessions I should be able to maintain and work off of that for next season.

TEMPO SPLITS

1-5:25

2-5:21

3-5:28

4-5:43

Last mile worked me over literally, dry heaved a couple of times not fun!!!

Overall Pace 5:30

Warmup 3.55

Cooldown 1.50

Total- 9.05

90 minute run. Started through pleasant view and climbed to the canal road, headed east for on the canal to mt. road in North Ogden. Up washington, back into harrisville. Nice loop pace was good today, avg between 6:30 to 7:00 min miles.

Weather was nice, got a little cold with storm coming in, but overall nice day.

IT'S OFFICAL!! yes I am running again!! And yes it hurts!! I forget what it feels like to be out of shape, my goodness. But, seriously just happy to be out on the roads again. Going to start picking up some miles in a couple of weeks some track workouts and tempos and with some good luck and no HAMSTRING injuries this season. I will run the Winter Circuit along with the Ogden Marathon and again try to chase that so close but still so far away sub 2:30 marathon!!

Happy Running to you all!!!

Run was through north ogden, good up and down with rolling hills in between.

Avg Pace 7:03

I slept in this morning, so with my wife at work, and with my 2 boys. I had to sacrifice myself to the treadmill, which wasn't terribly bad. 

The goal right now is just to get my legs underneath me again. As of now running is not that fun but I hope that changes here in the next week or so.

7.35 miles in a 50 minute run.

Nice evening run, way warm outside!! Probably could have ran long sleeve and shorts and would have been fine!!

North Ogden to Pleasant View Loop

Mostly flat with rolling hills

7.80 miles in 53 minutes

3.05 mile warmup

5X100 meter sprints with 100 meter recovery

1 mile cooldown

total- 5 miles

wanted to do more sprints, stomach wasn't liking me much today.

WAY WINDY!!

man the wind was howling from the east this morning, felt like it was 10 degrees outside.

Felt good when running west though

7.35 miles

Avg Pace 7:04 min/miles

P.M.

Nice evening run today, even though it was a little rainy it felt really nice to get outside and move the legs. The goal today was to hit under 7 min/miles for 10 miles. Legs felt good and strong.

Avg Pace was 6:55 min/miles. Feeling almost back to normal. But, I still haven't hit any track or tempos yet. Planning on taking 1 more week of distant runs only then back to hitting the track and short tempos to gett ready for the WRC 5K for the first part of February.

8 miles around north ogden. Good run, I felt that it was a good push tonight. My pace was a 7:03 average but on a ton of hills so feel pretty good with the overall run.

A.M.

decided to cut my run a little short today so I ran a 10k on the treadmill. Pretty cool program, set your distance and your pace and just run.

the last mile I did some fartleks ran .25 at 5 min pace and then cut back to 6:45 pace for .25.

Getting the body for track workouts next week!!

Overall pace 6:30 min/miles

P.M

90 minutes of basketball

Good surprise today. I have been training at my new job and our trainer decided to let us start our Christmas weekend a little early. So that was nice because it allowed me to go on an early afternoon run in the sun!!

Legs felt pretty heavy from basketball last night and my stomach wasn't agreeing with me today also. So probably not one of my best runs.

7:15 min/miles

So today was going to be the day I attempt my first tempo run in about a month or maybe a little longer. 

I warmed up for a little over 3 miles, then began my tempo. I officially got .75 miles into and honestly I felt great wanted to hit 5:45 pace for 3 miles. Was actually hitting 5:30 pace then the stomach thing happened I had to go to the bathroom so bad. CRAZY!! Ended up going to the bathroom twice!!

Now I will attempt to hit the tempo tomorrow!!

MERRY CHRISTMAS!!!

Had a great run today a little over 10 miles, I can tell that I am not completely back in shape quite yet. One day I have a great run, then the next I am sucking WIND literally. Hopefully in the couple of weeks I will be back to normal everyday running and a couple of workouts a week to break things up.

Weather was awesome today also a little over 40 degrees  ran with half tights, long sleeve shirt.

Avg pace 7:15 min/miles