Hurt so good.

Nothing fancy today.

A nice easy run with a good friend. Legs are starting to come around.

Running is good. Running is fun!!

Avg pace 7:15 min/mile

Good run on the treadmill today.

I hate running on the treadmill I honestly do. But whenever I run on one I always feel like I get a really consistant run.

Avg Pace 6:55 min/miles

TRACK WORKOUT

3.10 warmup

12X400 @ 72 pace W/90 sec/r

2.10 mile cooldown

total miles- 8.80 miles

TEMPO RUN

It has been so cold lately in North Ogden. We have been getting alot of inversion and it gets bitter. So what do I go do, I go run in it!! Tonight I met up with Nate Baldwin and did a tempo run. Temp had to be easily 10 degrees.

warmup was nice and slow to prevent injury for being so cold

3.60 miles

Tempo run 3 miles @ 5:30 pace

1-5:28

2-5:28

3-5:31

pace was even felt way good, just have to start building endurance now and try to get up to 10 miles @ 5:30 pace before the Ogden Marathon.

2.10 cooldown

FLU- No running today

FLU- Still no Running

So I was feeling a little better today and tried to hit up a weekend long run. BAD IDEA I have had the flu my immune system is shot and I feel way dehydrated. So what do I go do? I tried a 12 miler. I was so exhausted. I ran the first 7 at a great pace, then started run/walking for 2 miles and after my energy level was spent. So now I am 3 miles away from home and I walk every step. By far the worst run of my life!!! ya that bad!!

Now back on the liquids and probably no running tomorrow to give myself a solid day of rest.

Sucks!! I feel like I am already behind on where I want to be running right now.

No running- Recovering from FLU!! Drinking, drinking, drinking. (gatorade that is).

Since being sick motivation has gone down the drain!!

Plus 10 degree weather doesn't help out either!!!

3.25 mile warmup

12X400 @ 72-74 pace

No cooldown felt way dehydrated

Today the 400 rocked me!!! for some reason just didn't have the energy. But knew I needed to hit this workout today.

Glad thats over with!!

North Ogden Loop

avg pace 7:08 min miles

TEMPO RUN

Usually don't like to cut out a long run on Saturdays. But, right now I think it is more benificial to build speed then distance @ the moment

4.15 mile warmup

4 mile tempo

1-5:59 Stomach wasn't feeling debated on quitting

2-5:27- stomach settled and felt great!!

3-5:29

4-5:28

2.05 cooldown

I feel myself getting stronger week by week now, Hopefully I can the motivation!! Hopefully only 2 more months of winter!!

Nice Beautiful night!! No wind, it was way warm!! easily 40 degrees sad to think that is warm but hey way better then the 10 degree crap that we have been getting.

9.40 miles

Avg pace 7:08 min/miles

TEMPO TUESDAY

3.40 mile  warmup

4 mile tempo @ 5:35 pace

1-5:45 totally misjudged my pace

2-5:34

3-5:32

4-5:28

2 mile cooldown

Positive- legs felt good, felt stronger every mile!!

RECOVERY RUN

20 minutes @ 7:30 min/pace

20 minutes @ 6:30 min/pace

20 minutes @ 7:00 min/pace

 Total miles-8.80

TRACK/MARATHON WORKOUT

3.35 warmup

5X1600 @ 77 pace

Splits-

1-5:08

2-5:09

3-5:05

4-5:07

5-5:14

5 minute set break

20 MINUTES @ 5:54  pace

Splits-5:48;5:56;5:54 for the .40(5:58)

1.20 mile cooldown

total miles-13.00 miles

day off

Got off work Late, and date night with my wife!!!

LONG RUN/POWER RUN

Now that I am finally back into a rhythem my legs are feeling good, getting strong. So enough about that. All I can hope for is to stay healthy, hopefully the hamstring will stay healed and I will have no complaints.

Today was a good run!! With good friends!! Since we were unable to make the trip to St.George to run Painters we decided to do a POWER RUN. A power run probably can be explained many different ways or it might be something completely different depending on the person that you talk to!!

What I have been told a power run is about 10 seconds slower per mile than Marathon Pace. So today we decided to run 10 miles @ around 10 seconds slower than our last marathon pace. The idea was to just she where we were at right now for workout purposes.

2.75 mile warmup, then straight into the POWER RUN.Goal for the day was 5:55 pace

Splits- 5:48;5:58;5:51;6:00;5:57;5:52;5:51;5:52;5:54;5:48

1.70 mile cooldown

Overall average pace was @5:54 so exactly where I wanted to be. Overall legs felt good. Solid workout for January, and couldn't hae asked for better weather.

Total miles--

Snap fitness run 20-20-20 on the treadmill.

20 minutes @ 7:00 pace

20 minutes @ 6:30 pace

20 minutes @ 6:45 pace

Total miles 8.90 miles

TRACK WORKOUT

 Today I went up to Weber State Indoor Track ran into Shane Martin and warmed up with before my workout started.

It was nice today, Ogden High was doing there workout up there so I got to mix in with them a little bit.

3.25 warmup

2X1600 @80 pace

2X1200 @78 pace

4X400 @ 70 pace

2 mile cooldown

2 hours 30 minutes of Basketball

TEMPO RUN

I didn't know how today's run was going to be. Last night I played basketball for over 2 hours and my legs feel way blown. 

3.40 mile warmup

4 mile tempo @ 5:30 pace

Splits-5:27;5:31;5:25;5:27

2.80 mile cool down 

Even though I hit pace today. It felt more like a race, I was way winded, legs heavy, I think it might be time to bag basketball for the season and start focusing on the Marathon in May.

9 miles easy on the treadmill at Snap Fitness. 

Pace was 7:00 to 7:15 pace

Today I ran up in the valley on the Ogden Marathon course with Logan Fielding. All I can say about todays run is FREEZING!!! Logan said it was 4 degrees but when you can see crystals in the air. I think it had to be a little colder than 4. But no matter what way you look at it, it was cold. So to start out we warmed up for a little over 4 miles than jumped into are workout. The plan was 3X 2mile @ 5:30 to 5:45 pace for me. The first set was right on 5:35, 5:40. Cooldown for a mile than did another splits 5:44, 6:05. The rolling hills got to me today and I was blown!!! So I bagged the last set, I ran with Logan for a couple miles then he did his last set. For me I was disappointed not to hit the workout, miles 8 through 13 in Ogdens Marathon has always blown me up. So not to hit pace on the second set was frustrating but also more motivation to get on the course and do some tempos on that section. Logan ROCKED it today!!! Definetly my vote for top finisher in the Ogden this year.

Went to Snap fitness tonight and ran on the treadmill while watching the Jazz game.

Started out at 7:30 pace and slowly worked my way down to 6:28 pace for the last 40 minutes.

Did some abs, lower back, and hip workouts. The hip workouts have been great for me, last year my hips would come out all the time. But a couple simple workouts a week has been a huge difference.

TEMPO RUN

2.85 mile warmup

20 MINUTE TEMPO @ 5:25 pace Total distance-3.70 miles

3 mile cooldown

Legs are feeling GOOD!! ready for WRC 5k on Saturday.... But not looking forward to the hills!! ;-)

Nice run today. Ogden to North Ogden Loop. 

Avg Pace 6:45  min/miles

Run on the Ogden Parkway tonight with Bryant Jensen. It was good to catch up with him. Stomach wasn't feeling so great tonight for some reason. Good days and bad days I guess.

Easy run at the Gym. Lets see how the race goes tomorrow!!!

2.30 Mile Warmup

3.10 mile race

6.60 mile cooldown

 Today's race came way fast!!! I can't believe its racing season again!!!

Well I got to the Dee about a half hour early and warmed up with Steve Shepherd. Then ran into alot of friends before the race started. It was good talking to everyone and catching up. Right before the race started Bryant Jensen came running by. So I knew with Steve and Bryant there it was going to be a fast race!! Especially with Bryant, he just came off a 1:08 @ the U.S. half marathon championships. The gun went off and quickly me, Steve, and Bryant had seperated ourselves from the group within a half mile. For me the race was just to see where I was at because I really haven't had a productive winter. First mile was 5:30 the exact same time as last year so good start. During mile 2 mile legs fell apart!! I was waiting for it to happen, by now Bryant and Steve were ahead and I was in no mans land. Mile 2 was 6:00 flat and I managed to a 5:17 mile 3. Overall a time of 17:17. Bryant crushed the course record @ 16:19. Steve ran a 16:58. My time was 30 second slower than last year and I am cool with that. The positive is Hamstring is 100% better so I will never bring that up again, and now I am motivated to get myself fit to get myself to where I was last year.

Nothing fancy today. 

9.10 on treadmill @ 6:55 min/miles

Another easy run on the Treadmill

9.10 miles @  6:50 min/miles

TRACK WORKOUT

 I have been stoked to get this workout down on paper!!!

Today I did 12X400 and the goal was to hit 70-72 pace. Today was one of those days that makes running fun.

Here is my splits- 67;66;68;66;67;66;67;67;67;66;68;67

 Warmup-3.45

Cooldown-2.75

I can't recall the last time that I hit 66-67 pace consistently for 12X400 or if at all!!

Hopefully this type of effort will start showing up in the Winter Circuit over the next couple of months.

Total miles-9.60

You know I just have those days where my stomach just doesn't want to cooperate. First 4 miles felt awesome then I had to cut my run short because every mile I had to hit the restroom.

Dies anyone have any ideas for some type of pill or drink to take before a run to settle ones stomach???

I am open for suggestions!!

TEMPO RUN

 3.40 mile warmup

5 mile tempo run @ 5:30-5:35 pace

splits- 5:31; 5:29;5:34;5:41;5:31

1 mile cooldown

That fourth mile always kills me!! Slight up hill the whole entire mile. I swear before May I will hit sub 5:30 on that section!!!

Good run!! Feeling more comfortable and catch myself getting into a rhythm earlier in my runs.

Nice to end the week of good runs with a long run...

17.20 miles

Avg pace 6:51 min/miles

Ran from north ogden hit the ogden marathon course backwards then ran along mountain road back into north ogden.

mostly flat with rolling hills between miles 10-14. Good loop!!

Beautiful day outside!!! To bad I had to run on the treadmill!!!

Avg pace 7:00 min/miles

9.40 miles on the canal road in North Ogden, still muddy in most spots. But way fun to run, legs were covered in mud.

Avg pace around 7:05 to 7:10 min/mile

Felt like I needed a day to hang out with the friends..

NO running

2 hours of basketball.

The plan for the night was 4 mile tempo, but I figured with the WRC 10K on Saturday I could use that race as my second workout for the week. Tonight I hit 4X1600 w/ 200 meter jog in between.

Splits- 5:27; 5:24; 5:21; 5:15 

Good progressive workout, felt winded on the last repeat with the short rests.

Stepped on a rock the other day running and now my arch feels way bruised. I have had plantar fascia before, and it doesn't feel the same. Hopefully nothing to serious.

Tonight I just wanted to keep the legs loose for tomorrows race. Plus tonight was awesome!! Full moon outside, 45 degrees, pleasant evening for running.

 Avg Pace 7:21 min/miles

The WRC 10k, so I will be up front with everybody right now. I just don't get excited to run these courses anymore. Honestly I might sound like a wuss but they are BRUTAL. Last year for me. Next year if I do any will be half marathon and 30k only.

So on to the race, not a good start for me today. First my alarm didn't go off so I was in a panic to make it to Weber State. Once I got there and got my bib and chip on I managed a 2 minute warmup. So when the race started I knew that first mile was going to hurt!! Trying to run fast on stiff legs not a good combo.

Quickly Bob and Bryant and I seperated the group by the first mile (5:23) Mile two is always the fastest, Steep brutal down hill feels like your running off a cliff. By mile 2 Bob had jumped out to a huge lead and I just wasn't feeling it. I told Bryant if your going to catch him I would do it now. So Bryant took off and I was in no mans land. (5:01) By mile three you have a slight up and gradual down managed a 5:41 mile. The rest of the race is all up hill and to be honest I had no plan to push the uphill today and nobody was behind me to catch me so the last three miles Dropped the pace and shut everything down. So basically I gave UP!!! I admit it, and don't feel guilty about it. To be honest I don't want to blow myself in a hard race and suffer for the next week of training. Especially that were still only in February. Maybe I am just being smarter and looking at the ultimate goal in May.

Last three miles were. 5:52; 6:36; 6:37. Last .25 was 75 seconds.

3rd place overall, time- 36:28. Bryant ended up catching Bob and ran a 34:00 flat beating my course record by a little over a minute. Bob ran slightly under 36 minutes.

Ten mile is in three weeks, planning on taking it easy on that one also. By far the hardest race of them all!!!

9.05 miles 

Nice run today through north ogden and pleasant view. Stayed mostly flat with slight down hill towards the end of the run.

pace was relaxed 7:15 min/miles

TRACK WORKOUT

3.50 mile warmup

8X800 @ 75 pace

2.10 mile cooldown

2 Hours of Basketball

Love the break in the middle of the week, but I know I am going to have to focus on getting my miles up over the next couple of months. 

TEMPO RUN

 3.40 mile warm up

4 mile tempo @ 5:30

Splits- 5:30;5:30;5:28;5:25

3.15 mile cooldown

Total miles- 10.55

Ran on the Treadmill again today. Was starting to get stormy outside, I guess we are supposed to get a pretty good snow storm this weekend. Oh!!! I can't wait til' winter is Freaking over!!!!

Started pretty conservative the first 2 miles. Stayed around 7:30 pace, by the time I was done I slowly manged to hit the last 30 minutes under 6:15 min/miles.

Good week so far, the body is feeling good. Tomorrows plan is 16 to 18 miles with a tempo run of 3 to 4 miles @ marathon race pace.

LONG RUN

The goal for today was to do a long run and mix in a 3 to 4 mile tempo around 9 to to 10 miles.

Pace was around 6:40 to 6:45 for the first 9.50 miles. Then I began my tempo and legs felt really good. Hit the first mile 5:32, Second @ 5:30 and then my garmin died I would guess my last mile was around 5:35. I wanted to do 1 more mile but I didn't know where the mile marker would have been. So I bagged the fourth mile.

Did a four mile cooldown off of feel.

Ended up @ exactly 16.50. Pace roughly around 6:40 including the 3 mile tempo.

Nice weather today!!! First time this year that I actually got to wear shorts!! legs felt okay today, for some reason they are a little sore from Saturdays run, but seemed to loosen up as the run went on.

 Avg Pace 6:55 min/miles

TEMPO RUN

 3.70 Warmup

5 mile Tempo @ 5:30 pace

Splits- 5:26; 5:23;5:34; 5:34; 5:29

1.35 cool

total miles-10.05

Went and ran on the WRC 10 mile course before class, legs felt a little heavy from yesterdays run. Pace was comfortable on the down and on the hills I will be honest, the goal was just to make it up!!

Avg pace 7:09 min/miles

TRACK WORKOUT

2.60 mile warmup

12 X 400 @ 72 pace w/ 80 s/r/j

2.75 cooldown

total miles- 9.05

Ran on some new roads in north ogden that I haven't ran on before. Good mix up from the normal routine

avg pace 7:10 min/mile

LONG RUN/POWER RUN

 4.25 mile warmup

10 mile power run @ 5:51 min/miles

Splits-5:53; 5:51; 5:46;5:49; 5:51; 5:49; 5:52; 5:53; 5:54; 5:42

2.75 mile cooldown

My last 10 mile power run was at an avg of 5:54 pace,

avg pace today was 5:51 min/miles. Showing little improvement, would like to get it down to about 5:40 pace before May.

Good week, 3 solid workouts, and feeling good!!!

Nice run, legs have responded well from Saturdays workout.

Avg  pace 6:45

TRACK WORKOUT

There was this add for Utah Running.com that said your a runner if.....

Well your a runner if a treadmill can't go fast enough for your track workout!!

Today's weather was chilled, plus I had to run late due to my wife working so I decided to head to the gym and try a track workout.

3.00 mile warmup

Breakdown workout

1X1600 @78 pace 3 min recov

1X1200 @78 2:30 recov

1X800 @ 75 pace 2 min recov

1X600 @75 90 sec recov

2X400 @75 (treadmill doesn't go any faster than 5:00 min/miles) 90 sec recov

Good workout

3 mile cooldown

Recovery run 

7:04 avg

Ran to they gym with my wife and then continued my run on the treadmill. Averaged around 6:30 min/miles. 

Did core workout, abs, lower back

then ran home with my wife.

Had to cut my run short tonight. I figure I want to run well tomorrow and didn't want to bust out a 10 miler a night before a race.

6:52 min/miles

Beautiful day for a race. Showed up to Weber State and like always good to see most people up there. Warmed up w/ Steve Shepherd for a little over 2 miles then took a gu and went to the start line. Noticed that Bryant Jensen wasn't there which means that moved me up to 1st place overall in the series. Which I feel guilty for winning by default, but that's what a circuit is I guess.

Started out with a 5:33 mile and had seperated the group, but still could here foot steps behind.

Mile 2 is a way steep down hill and hit 5:00 flat, by now steve and this other guy from Oregon was right there. So mile 3 I set back behind Steve and this other guy and went with the flow

mile 3 was 5:25, now me and steve had seperated the guy from Oregon

mile 4- 5:36 still just me and steve

mile 5- 6:28 now I am in 3rd!!! the guy we dropped was an animal on the hills passed steve and I like we weren't even running.

mile-6:32 caught steve, both of werent feeling to hot. I had a terrible gut ache, and steve had been sick. By mile 7 and the last huge climb, Finally belched out a ton of air and felt great.

Mile 7 was 6:56 no more hills for a couple miles at least.

Mile 8 and 9 were 5:11; 5:37. and had left steve by now

Mile 10 another big climb with fast downhill managed a 5:51.

Overall 2nd place, first in age. Legs are coming back, I was about 45 seconds slower than last year, but honestly I wasn't even planning on breaking 60 today. Now another 3 weeks of training for the WRC Half. Excited to run this race, always way competitive and humbling at the same time.

A.M.

8.64 miles @ 6:58 min/miles

 P.M.

Snuck in 3 miles before work

@ 6:36 pace

Nice evening run around North Ogden

Avg pace 7:15 min/miles

Ran up to Weber High to do a track workout and low and behold they had a track meet so I had to run back home and ran at the Park track about .50 miles away from my house.

Total warmup was 6.25 miles

TRACK WORKOUT

6 X 1 mile breakdown workout w/ 3 min recov

Splits 5:18; 5:15; 5:12; 5:10; 5:08; 5:05.

.50 mile cooldown

 total miles- 12.75

P.M.

2 hours basketball

Legs were a little heavy from yesterday 

but managed 7:05 min/miles 

Nice recovery run

Tried to attempt a tempo tonight. 7 miles @ 5:30 pace and got about .25 into the tempo and could just tell it wasn't the day. Key thing that I have focused on this year is not to get disappointed when I cant hit workouts. I do what I can do for the day and will try again the next.

9:05 miles @ 6:45 pace

Really a disappointing run today to end the week. My legs felt awesome!! Stomach was killing me. Lets just say that this has been the story of my life!!

The plan was to run 13 miles around 6:45 to 7:00 min pace then hit a 4 to 5 mile tempo at 5:30 pace. Got 1.50 miles in and had to stop. Today was a record 5 bathroom breaks which caused me to cut my run about 2 miles short. Like I said disappointing!!

 18.60 miles @ 7:00 min/pace

TEMPO RUN

 3 MILE WARMUP

6 MILE TEMPO

SPLITS- 5:36;5:27;5:24;5:21;5:18;5:15

1 MILE COOLDOWN

This workout has been done by Josh Cox and Ryan hall, they start out around goal marathon pace and gradually increase pace per mile. About 3 weeks out of a marathon they typically get up to 15 miles.

I will find the article and post later.

A.M.

9.10 miles on the tread.

P.M.

5 miles at the gym with abs, hips and lower back workout

Felt good outside today, ran on the canal road with no mud!!!

avg pace 6:47 min/miles

P.M.

2 hours basketball w/ friends

Went up to weber high to do a track workout. Just as as done warming up the Weber track team  came on the track and I got booted!!

oh well I guess,  it was a blessing in disguise my legs were literally blown from last night playing basketball.And I wouldve suffered through the entire workout.

 I will hit a hard tempo tommorrow at half marathon pace to get ready for next saturdays race.

 6.60 miles @ 6:50 min/miles

TEMPO RUN

 2 mile warm up

6.5 mile tempo @ 5:31 min/miles

No cooldown. My mom was nice enough to watch my 2 boys so I could get a run in. So I had to get back so she could get back to work.

Good tempo legs felt stronger today. Good pace today, Hopefully I can add 6.5 more miles at the same pace for next weeks race.

Great run today. I tried a different pre run food to see if it will help my stomach out.

As weird as this may sound but to slices of white bread and 16 oz of fluid with 8 oz water and 8 oz sugar free Rockstar about an hour before my run.

Well I think I might have found something because I didn't have to stop once for any bathroom breaks.

Run felt great avg pace 6:31 min/miles w/ 3 miles at 5:40 pace from miles 13-16.

Run through North Ogden, Legs responded well after a hard run on Sat.

Avg pace 6:53 min/mile

Attempted a run tonight. But w/my  new work schedule. There is always one day out of the week that I feel like a zombie!!

Went to the Gym w/ my  Bro in law and got 1 mile on the tread and about 2 miles in on the trainer and I was done. No energy tonight!!!

TRACK WORKOUT

3.55 mile warmup 

Breakdown Workout

1X1600 @ 76 w/ .30 jog

1X1200 @ 76 w/ .30 jog

1X 800 @  72 w/ .15 jog

1X 600 @ 72 w/ .10 jog

2X 400 @ 68 w/ 90 second rest

2.85 mile cooldown

Total miles- 10.35 miles

Stayed mostly flat today. Ran through Harrisville and into North Ogden for a little bit

Average  pace 6:42 min/miles

Nice easy run with 4X200 meter strides at the end of the run.

So the WRC half it is usually snowy, windy, and freezing!!! But today the weather was perfect. The temp had to been around mid 40s and a slight headwind but not enough to notice.

Today I had one goal in mind and it was just to run off of feel and to hit below a 1:15 in the half. If I could do that I know I am on pace to a sub 2:30 marathon hopefully.

As the race got started the group was separated almost immediately. You had Paul, Bryant, and Riley in the front group. Then Steve Anderson, Steve Shepherd and I in the second group. Shepherd left us almost after mile 4 and Steve Anderson and I ran together til around mile 8.

 Then I jumped slightly ahead and held on for dear life through the rolling hills in the valley.

Mile splits. 5:27; 5:28; 5:22; 5:33; 5:31; 5:34; 5:38; 5:37; 5:47; 5:47; 5:53; 5:55; 5:56. last .15 49 seconds which is 5:34 pace

 So to be honest I was a little disappointed with my performance today. The rolling hills in the valley always blow me up!! I think now it is more mental then anything. I would have love to hit sub 5:40 for the first 10 miles. Turnover felt like it was there but just didnt have it in me.

Well Six more weeks of hard, hard running if 2:30 is going to be in the works.

Finally got my computer fixed!!!

Legs felt a little heavy during the first half of my run today from saturdays half.  But as the run went on turnover came back around a felt not to bad.

 Avg pace 6:51 min/mile

TRACK WORKOUT

Fun workout today. Went up to Weber States  Bues pond to get out of the wind here in North Ogden. Warmed up on the trails for 2.5 miles.

Track workout

3 X 1000 @ 77 pace w/ 2:45 jog

3 X 800 @ 77 pace w/ 2:30 jog

2 X 400 @ 72 pace w/ 1:30 jog

Cooldown on the trails for 2.50 miles

total miles 9.85 miles

Went running this morning with my wife Nikki, she is training for the Salt Lake Half marathon. 

Ended up about 5.5 with her and then went and did a little over 4 miles by myself.

TEMPO RUN

 2.00 mile warmup

5 mile tempo @ 5:20-5:25 pace

Splits- 5:24, 5:21, 5:21, 5:21,5:18

2.20 mile cooldown

Nice easy run.

Was able to sneak while it wasnt SNOWING!! The weather actually felt good besides the circling wind, felt like you were running in a headwind wherever you went.

Avg pace 7:00 min/miles

LONG TEMPO RUN

 Well decided today that I really didnt feel like running in a Blizzard!!! This weather is Bull SH#*!! It makes it really hard to train for a Spring Marathon up North. Maybe tomorrow the weather will be better to hit a long run after Church.

Anyway went to the gym and hit the the Treadmill

3 mile warmup

10 mile tempo @ 5:36-5:42 pace

1 mile cooldown

The more I do this 10 mile tempo the Stronger I feel myself getting. I first hit this run in about 5:55 pace now low 5:40s. Hopefully it will show in the Marathon.

Up 2600 north hit the canal Road down and back home.

Pace felt relaxed at first hit the last 3 miles at marathon pace.

 avg pace 7:07 min/miles

Ran with the boys in the Jogging stroller.

avg pace 7:15 min/miles

TRACK WORKOUT

Warmed up to the Weber High track 

3.15 warmup

8X400 @ 70-72 pace

 2.20 mile cooldown

total distance- 7.95

45 minute run 

6.65 miles around north ogden

pace slightly under 7 min/per mile

TRACK WORKOUT

Last workout before the Ogden Marathon

6X200 @ 34-36 pace

legs are filling strong

Ran the Ogden Parkway with Nate Baldwin.

Haven't ran the parkway in months just wanted to get a feel of it a little bit.

OGDEN MARATHON

Way bummed for this entry. Today's weather was ideal!! No wind, temperature was cool, perfect conditions for a great run.

The goal today was to go for my first sub 2:30 marathon. Honestly I felt like the legs were I prepared myself perfectly. As the Gun went off the pack seperated quickly. Fritz and Seth Wold went out to lead. I stayed back this year, last year I felt like I needed to keep Fritz in sight to have a chance at winning but ended up being a blow up on my part. .

Riley Cook and I quickly started working together. We felt our best chance of catching the 2 lead guys was to alternate leads per mile and hope for the best. Unfortunately my race to me ended at mile 6. Stomach was feeling not great the whole morning and was trying to pray for the best, and hope that it would go away. For me I never make excuses, I feel if I show up I should run the best as I can for that day.

At mile 6 Steve Andersen passed me and told me to attach back on with him and Riley. Unfortunetly I never made it back to them. I had some water at mile 7 and it came right back up. Around mile 8 pulled off to the side of the road for another bathroom break. Again at mile 9 and mile 10. I stopped and walked at mile 10 and thought why today is this happening.

I told myself if I start running again and have to stop I am done. Well at mile 12.30 I was done for another bathroom break and a DNF. I hitch hiked to mile 15 where my wife was at and she took me back to the finish.

Way bummed. My average pace was 5:54 min/miles through all the bathroom stops. the goal now is to get into the Utah Valley Marathon and hope for the best.

Congrats to Fritz, Steve and Seth for a top 3 finish!!!

Easy miles on the Bonneville Shoreline Trail. Started at the 9th street trail head, headed south to the canal rd. popped up on the trail and headed north. Nice gradual climb nothing to hard.

Started at the trail head in North Ogden headed towards the North Ogden Divide and ran strait up the mountain to the base of Ben Lomand peak and back. 

Way fun run, it was a down poor and seriously I was running in the clouds.

TRACK WORKOUT

Met up with Bryant Jensen at the 21st pond. Warmed up and jumped right into a 4 mile tempo run.

Splits- 5:20;5:28;5:25;5:23.

4 minute rest

Jumped right into 6X400 @ 68-70 pace

P.M.

4.10 miles easy around north ogden

A.M. 

Met at the North Ogden Nature Center w/Bryant. Ran up to the Canal rd and headed north. Good recovery run from yesterdays workout.

P.M.

30 minute run in North Ogden

4.45 miles

Out and back run on the Ogden Parkway.

avg pace 6:59 min/miles

LONG RUN

This week I got into the Utah Valley Marathon. Thought it would be good to get in one more long run before the Marathon. Ran w/ Bryant Jensen this morning. The goal was 20-23 miles depending on how we were feeling.  Warmed up for a little over 3 miles and jumped right into a 10 mile tempo run @ 5:45 pace.

Legs felt good, tempo felt easy, so a great positive to going into the marathon in a couple of weeks.

finished up the run w/a 9.35 mile cooldown.

 avg pace for total run 6:45 minute miles

9 mile run on the Ogden Parkway, out and back around the 21st pond

avg pace 6:45 min/miles

Met at the North Ogden trail  head w/ Bryant and a couple of other guys. 

Headed west on the canal rd. 

avg pace was 6:35 minute miles

We had a nice tail wind on the way out which made the pace fast for the first 30 minutes.

TEMPO RUN/TRACK WORKOUT

 3.30 warmup

5 mile tempo @ 5:25 pace

splits- 5:18, 5:22, 5:26, 5:39(uphill), 5:24

5 minute rest

6X200 @ 32-34 pace

.40 jog back to house

total distance-10.15

Nice cool weather this morning. Met up with Bryant, Jon, and Bret at the North Ogden Nature Center. Ran the Bonneville Shoreline Trail to the day waterfall above 12th street. Noticed today that there is a trail that stays above the waterfall and goes far into the canyon. Pretty cool looking but some other day.

Pace was nice and easy, good recovery from yesterdays workout.

avg pace 7:28 min/miles

Had to cut my run short because my wife had to work early today. Met up with Bryant, Jon, Bret, and Riley. Did the BirdSong trail loop a round Mt. Ogden Golf course.

Avg pace- 7:`3 min/miles

Legs felt heavy today for some reason. Wanted to hit 13 miles but about 5 miles in. I was way heavy. ended up cutting the run short. I figure this close to a marathon it is better to listen to the body then to push through a workout.

6:46 min/miles

Ran the Boys to the park in the double jogger and let them play on the playground while I ran around the track. Just wanted to stay flat today and zone into a pace.

6:41 min/miles

Ran with Bryant and Bret this morning for 50 minutes. Ran up the Ogden canyon on a side trail and hit the road coming back. Added on for a few miles on the Ogden Parkway.

Avg pace 7:05 min/miles

TRACK WORKOUT

This morning I met up with Bryant and Jon @ the Ben Lomand High track to get in a short workout for Saturdays marathon.Nice Weather and no wind which has been a first in a long time.

Workout consisted of 6X400 @ 68-69 pace. With 1X1600 @ goal marathon pace. I was a little fast well a lot quicker then I should have been. Hit 1600 in 5:19. It was amazing how relaxed it felt. Helps out a ton when You are running with someone, a little motivation goes a long way.

 Cooled down and ran into Bret Ferrier who ran at Weber State a couple years back. He joined us for a little bit before he hit his workout.

Total miles-6 miles

Nice and easy ran to the store and back to get some Cream of Wheat for breakfast. Legs have a little bounce in them.

Pace6:52 minute miles

Utah Valley Marathon. All I can say is I enjoyed this race alot. Nice gradual downhill a couple of climbs the first half but nothing to serious. The last 10k is perfect for a strong finish. For Me today personally I had one goal in mind and it was to conquer this bathroom spell that I have my last 4 marathons. The last couple of weeks I actually talk to some doctors to figure some stuff out and the main suggestions were Immodium and Zofran. Well lets just say it worked wonders!!! 

 The whole week leading up to the race I felt really calm and at ease. I even slept like a log the night before. Got a solid 5 hours before waking up at 3 A.M. to catch a bus up to the start. Met up with Bryant Jensen at the busing area and rhode up with him. As we got to the start line saw alot of familiar faces and talked with alot of people. To me that is the best part of marathon.

Mile 1 -5:57; just wanted to take this mile easy and to see how the legs felt. Already running by myself this was the story of the day. Ran the whole marathon solo!!!

Mile 2-5:40; Good mile still the group ahead was gapping me even further.

Mile 3-5:41; starting to feel good. Jeff shadley was behind me. Was hoping he would catch me so we could run together. But unfortunetely GI problems were an issue for him. He still ran a solid time.

Mile 4-5:49; little bit of uphill but legs responded well.

Mile 5-5:39; The groups ahead are out of sight. officially the race felt like a training run now.

Mile 6- 5:41; Nice strait away with a little bit of down hill. feeling great, breathing is easy.

Mile 7- 5:39; just coming to the main intersection and could see the group in the distance. That is what kept me going.

Mile 8- 6:04; Legs felt heavy on the hills, was hoping there wouldnt be to many of them because if there was I was in big trouble.

Mile 9- 6:08; felt like my heart rate was pushing 180. Needed to relax and calm myself down. Saw a kenyan (I think) come out of the bathroom right in front of me. Which gave me life.

Mile 10- 5:38; Just shadowing this guy about 50 meters behind, being smart and not pushing it.

Mile 11-5:36; Getting closer to passing this guy slight uphill and made my move on him. Felt bad he was struggling already. Took the pass wide and didn't look at him. Sometimes I take a pass to close and gett sucked in to the pace they are running. Didnt want that to happen.

Mile 12-5:48; still some hills thought this race was all downhill!!

Mile 13 and Half-5:46/ Feeling great which was the goal. I really was hoping for a sub 75 minute first half but there were more hills then I expected. Came in to the HAlf around 1:16:18.

Mile 14-17 were blurrs. Could see a couple of guys about a minute up. Just looked straight ahead and didnt even look at my pace. Just running in rythem and feel. 5:38; 5:42; 5:43;5:48. Ended up passing Dave around mile 17. Told him nice job. He said I was looking strong and to attack. I took that to heart. So thanks Dave. the goal now was to catch Sasha.

Mile 18-20 could see Sasha the whole time just wanted to keep him in sight. I got to around mile 20 and some lady yells only 10 seconds back go get him. 5:38; 5:38; 5:49. The whole goal now was to for me was to hit sub 6's the last six miles, and hope for a sub 2:30.

Mile 21-5:44;Legs are burning. Just kept thinking I have trained for this and have hit 6 mile tempos faster then what I am running and the pain will be over soon. Finally caught Sasha. Then saw Clyde about 30 seconds up.

Mile 22-5:39; Breathing is getting short. Quads on fire. Only 4 miles left!!

Mile 23- 5:41; still might hit a sub 2:30. last 5k has to be sub 17 which would be tough. But possible.

Mile 24-5:53; Caught Clyde, the only thing I could muster up to say to him. "Oh my Hell Clyde" really wanted him to finish strong so we could push eachother.

Mile 25-5:50 still holding on for dear life. Sub 2:30 is gone but still have a chance to hit a solid time.

Mile 26- 5:54; can see the finish. Hips and quads are trashed but feel shocked to hit sub 6's the last six miles

Last .36 course was a little long. Could be my fault adding on by running in and out of half marathoners. Managed to clip a 2:03 which is at 5:43 pace.

OVERALL 2:31:57, about a 3 minute PR.  5th place overall. Just realized when I finished that I didnt have to stop to use the bathroom. Stomach felt awesome!!! Now the goal is to take this marathon with JOY!!! and train for the sub 2:30 in St.George this fall.

Congrats to all that finished today!!!

Legs felt way heavy today. But first run back. Feels good to get out!!

7:30 min/ miles

Legs felt better today then yesterday. Wore my new shoes from St. George running. Love them.

Avg pace 7:05 min/ miles

Did a 3.25 mile run for the wasatch back relay. Good to run hard for this run. The goal was just to hit tempo pace avg mile came out to be 5:35 min/ miles. Slower then I wanted but good to flush the rest of the garbage out from last weeks marathon. Still not feeling 100% yet.

A.M. Ran around echo dam. Nice easy run felt a little heavy during the end. But awesome early morning run. Temperature was perfect.

10.02 miles

Avg pace 6:28 min/ miles

A.M.

Ran up guards mans pass by Hebert city. Seriously not enjoyable. First off I am a terrible hill runner. Plus legs just aren't 100% covered really just put the music on high volume and dealt with the inevitable.

3.20 miles

Average pace 9:20 min/miles BRUTAL!!!

Nice recovery run from yesterday's workout.

Avg pace 6:50 min/m

PM

4.45 easy