Hurt so good.

Trail run from the North Ogden Nature Center. Headed North on the trail up to the canal rd. Nice out and back. Starting this week I am going to hit the Track on tues and thurs for the next 8 weeks then Back to Marathon training. 

avg pace 8:00 min/miles

 P.M.

32 min run around North Ogden.

avg pace 6:51 min/miles

TRACK WORKOUT

3.10 mile warm w/strides

12 X 400 @ 70-72 pace w/sec recoery

3.00 mile cool

Met up with Jon Heslop this morning @ North Ogden Nature Center. Looped into North Ogden then made our way back to the Center on Washington Blvd. Cut the run short due to Jon needing to get back to school.

Pace was relaxed, nice recovery run.

Avg pace 7:43 min/miles

P.M.

32:00 minute run into pleasant view and North Ogden.

avg pace 6:54 min/miles

Ogden to North Ogden Loop. Legs were a little heavy for the first half of the run but loosened up for the last half

Avg pace 6:58 min/miles

TEMPO RUN

Met up with Jon and Bret @ lee's Market in North Ogden. Warmed up to for a couple of miles before started our tempo. Goal for the day was to hit 3 miles @ or better than 5:20 pace. I want to start building my tempo to 5-6 miles at the same pace. Figure start out small and work my way to it.

Splits for the tempo 5:13; 5:14; 5:06 during the 2nd mile Jon said man I could hit a PR for 5K if we keep this pace. So we shot for it. Hit the last .11 in 34 sec. total time for run was 16:08. Jon hit a PR by 8 seconds in a training running. Thought that was pretty cool.

1.10 mile for cool down. Cut it short so my wife could get to work. Planning a double later this afternoon to shake the legs out. Good run for the morning.

1 hour 40 minute run in North Ogden. Hit some hills along the east bench. Also some good down hill pushes into pleasant view

avg pace 6:45 min/miles

Out and back from Lee's Market in North Ogden. Headed west over towards Smith and Edwards out into Farr West. 

pace was relaxed. good run to start off the week.

95 minute run, avg pace 7:25 min/miles 

Track Workout

3 mile warm

12 X 400 @ 70-72 pace w/200m cool

3 mile cool

Did workout @ Bues Pond by Weber State. I think this is the first time I have been able to a workout there in January usually it is snow covered. For the workout I felt okay, around the 300 meter mark the path was a little snow covered and Icy for about 10 to 15 meters slowed pace a little but for the most part managed around 71 to 73 for overall workout.

9.00 mile loop in pleasant view

Avg pace 6.50 min/miles 

Went and ran the WRC 10 mile course in between classes @ Weber State. Always forget how tough of a course it is. But good to get some hills in I guess

Avg pace 7:03 min/miles 

MARATHON PACED TEMPO

 2 mile warm

7 mile tempo

splits- 6:00, 5:56, 5:52;5:49; 5:45; 5:44; 5:39

.60 mile cool

Run felt good. Legs were a little heavy. Not sure if it was because of the run from yesterday. But felt good to get this run in.

Had a nice afternoon run with Jon. We started @ Lee's market. The weather felt awesome, wore compression shorts, short sleeve shirt, arm warmers. Nice weather!!

Workout consisted of 6.50 mile warm

4 mile tempo @ 5:28; 5:30; 5:31; 5:26 splits

3 mile cool.

Tempo felt good. Didnt know how the legs would respond to yesterdays 7 mile tempo. Ended up being a great overall run. Great run to end the week, going to enjoy the day rest!!!

Did my first run on my treadmill today. Got to say pretty cool. I programmed a my tempo route on google maps. Pretty cool to have the treadmill go up and down to match the elevation. Also the treadmill goes to -3% decline. That was weird!!!

Overall run was 7:08 avg

TRACK WORKOUT

3 mile warm on the treadmill at Weber State.

6X800 meter @ indoor track w/2 min recovery

splits-2:29; 2:28; 2:26; 2:27; 2:29; 2:26

3 mile cool

Ran the first part of the Ogden Marathon Course on the TM. 

Avg pace was around 7:00 min/miles.

Having a little Piriformis issiues on my left side of my body. Got some stretches from the AT @ Weber State, hopefully they will help.

60 minute run around Weber State. Route was the Old Post loop.

avg pace was 6:55 min/miles

TEMPO RUN

3 mile warm up

5 mile tempo

splits- 5:30; 5:24; 5:20; 5:18; 5:15

2.20 mile cool down

65 minutes for overall run/Avg pace 6:23 min/miles

Overall great workout. Legs are coming around fine, great to see results this early in the year. Hopefully I can train stay smart and not overtrain.

A.M.

Woke up early to get a quick Run in with Riley Cook. Plan was to go 6 miles because Riley has been hurt and is getting back into things. Planning on another run this afternoon.

avg pace 7:15 min/miles

P.M.

7.25 miles on the Treadmill

avg pace 6:50 min/miles

70 minute run on the TM. Ran the first 10.30 miles of the Ogden Marathon Course. Pretty crazy how accurate the TM is on the ups and downs of the course. Hopefully this will me acclimate to the course a little bit til' I can get up to the Valley and actually run on the course

Avg pace 6:50 min/miles 

3.10 mile warm

24 X 200m @ 30-32 pace w/30 second revovery

3.30 mile cool 

A.M.

Man I was blown this morning!!! Legs took more of a beating than I thought from yesterdays workout. I felt great for 30 minutes, then the legs came off.

avg pace was around 7:00 min/pace should've been around 7:30 pace and that could have been part of the heavyness.

 P.M.

4.35 miles around North Ogden and Pleasant View

6:56 min/miles 

Struggled on this run. Legs felt good but my stomach was ROCKED!!! Hit the bathroom 5 times in the first 40 minutes. Last half hour was great but tired from all the stop and go.

70 minute run avg pace 7:02 min/miles 

LONG TEMPO

3.30 mile warm

11 mile tempo @ 6:00 min/pace

splits- 6:01; 5:59; 5:53; 5:57; 5:59; 6:00; 6:02; 6:04; 5:55; 5:59; 5:42

.10 cool

overall great run. Freezing cold this morning, my face was numb for the majority of the run. Miles 6-8 were slight up hill but good to see the effort was still around 6:00 min pace.  

A.M.

Literally ran like crap this morning. Stopped 4 times for bathroom breaks. Getting a little frustrated. Would like to get this issue figured out sooner than later.

Ran from North Ogden Nature Center and did the original Loop.

avg pace slightly over 7 min/pace. 

P.M.

4.15 miles easy on the TM.

avg pace 7:15 min/miles 

2 mile warm

4 mile tempo @ 5:20 pace

splits- 5:18; 5:18; 5:17; 5:12

2.65 cool 

Nice easy recovery run from the Nature Center in North Ogden with Bret.

avg pace 7:30 min/miles 

P.M

30 min run on the treadmill

4.5 miles @ pace 6:45 min/miles 

Track Workout

3.20 mile warm w/strides

5X 1000 @ 74 pace w/ 2 min jog

3.00 mile cool 

Started a new stretch routine. Includes more dynamic stretching instead of static. Not going to lie saw the benefit but a little sore today. Definitely not that flexible.  

76 minute run on the TM. Ran the last bit of the Ogden Marathon Course.

Avg pace 7:15 min/miles 

1:40:00 minute run. Conversational pace, nothing fancy.

pace was slightly under 7:00 min/pace. 

A.M. 9.35 miles on the TM

avg pace slightly under 7 min/pace

P.M.

4.30 mile easy

avg pace 7:13 min/miles 

Track Workout

3.20 mile warm w/strides

4 X 1600 @ 76 pace w/ 3 min recovery jog

3.00 mile cool

 total miles-10.70 

75 minute run on  the TM. Didnt figure average pace. just ran off feel. 

Felt like garbage this morning on my run. Probably due to the fact that I was up until 1:30 taking care of a sick 3 year old. 

70 minute run.

Met up with Riley, Jon and Bret. Ran from the N.O. Nature Center

avg pace slightly under 7 min/pace 

WRC 5K

Let the HILL RUNNING begin!!!

The Winter Circuit just isnt the same no more. Loved it when you could show up and have a good group of guys to run with. Don't get me wrong I love seeing everybody up there and talking to all the runners. But a couple years back it was an awesome showing from the FRB. You had Jon, Cody, Chad, Sasha, Paul and many others. I don't know the Circuit is great winter training and maybe thats how I should approach it.

Anyways now that I have pored my heart out. The race went really good, for me I am not a really good hill runner so I try to just position myself and hope for the best.

First mile all gradual up, managed a 5:28

second mile has 2 steep climbs and and a bombing section of downhill- 5:48

3rd mile has a little section of climbing but majority of it is down- 5:12

Overall time was 16:58. Good race for myself, but no the best. I guess a positive would be is that I managed about 20 seconds faster than last year.

Next race is in 2 weeks. 

Run on the TM.

avg pace was slightly under 6:45 pace. Felt a little sore when I started from sats. 5K but legs loosened pretty quick. 

3.15 mile warm

Track workout

1X 200 w/ 2oo meter jog

1X400 @ 70 pace w/90 sec

1X800 @ 72 pace w/2 min recovery

11X400 @ 70-72 pace w/90 sec recovery

3.10 mile cool

 total miles- 10 miles 

Easy run on the trails this morning. Pretty cool run being in the Mountains with some snow coming down. 

pace was around 8 min/miles 

P.M.

6 miles @ 6:57 pace on the TM. Ran the last 6 miles of the Boston Marathon Course. 

Ran the WRC 10 miler after class. Met up with Cam Harvey. Good run, did some 200 meter intervals on the hills. Felt really strong today. Hopefully this will carry over to next saturdays race.

avg pace 7:15 min/miles

TEMPO RUN w/INTERVALS

3.50 mile warm

4.00 mile tempo

5:27; 5:24; 5:20; 5:15

.50 mile jog then jumped into

4X400 w/400 meter jog.

1 mile cooldown

Met up with Riley Cook for a 90 minute run from Rainbow gardens. Nice loop down the parkway and through the ghetto of Ogden. 

avg pace was 7:30 min/miles

TRACK WORKOUT w/Jon and Riley @ 21st St. Pond

2.50 mile warm w/strides

3 Sets of 800, 400, 200, 1000

800 @ 75 pace w/2 min rec. 400 @ 68 pace w/90 rec

200 @ 30-32 pace w/1 min rest 1000 @ 75 pace w/set rest @ 3 min

4X400 @ 68-70 pace

2 mile cooldown

totol miles- 10.25

3.30 mile warm

TRACK WORKOUT w/Manny Cypers

promised a buddy to do a track workout with him today. I was pretty interested to see how my legs would respond to yesterdays workout.

Paces were around 5K and Tempo.

4X800 @ 80 w/2 min recovery

5X400 @75 w/90 second recovery

3 mile cool.

total miles- 9.80 miles

A.M.

Nice and Easy recovery run in North Ogden. Nice this morning, wore shorts and long sleeve shirt. No gloves or beanie.

avg pace 7:20 min/miles

P.M.

4.25 on the TM before heading off to work.

Easy run in the crazy  WIND here in North Ogden. Legs were still a little heavy. Hoping they will come back around for this weeks 10K for the WRC. 

avg pace was 6:55

Broke out a new pair of Nike Pegasus this morning. Very comfortable didn't realize how broken down my shoes were.

Easy run on the TM. avg pace 6:55 min/miles

WRC 10K

One more race down in the brutal hills of Ogden. Woke up this morning feeling really good. Had a powerbar for breakfast and some IronMan Perform, settled perfect. Got to the Dee a little after seven and met up with Riley Cook for a 3 mile warm up with 4X100 meter strides . For the last mile on the warm we ran mile 5-6 on the course. This section of the course is probably the hardest due to the fact that it is all up hill. Not only was it up hill, we had a serious head wind, was not going to be fun at all today.

Okay so the first mile of the race the plan was to take it easy up the first hill and slowly get  into the groove and have a good race. Well thats not what happened, Albert Wint came blowing past me up the hill and was pushing the down hill hard. I think for the majority of the downhill we around 4:30 to 4:45 pace. My first mile was 5:15 and Albert had at least a 5 second lead. Mile 2 was the same steep and gradual downhill, Albert still was pushing the pace. I knew I needed to stay relaxed and keep him in sight, by mile 2 was about 2 seconds back and hit a 4:42 second mile.

There is a section of the course where it goes from straight down to a gradual up and that is where I took the lead. Talking to Albert afterwards he said he went out way to hard and plans to race a little different in the 10 miler. My goal was to hit the downhill as hard as I could the next mile to try to get a good gap before the uphill section. By mile 3 I had a 15 second lead and hit a 5:20 mile. At the 5K I was 15:42, now the race gets hard the last 5K of the course is all up hill until you hit the mile 6 marker. The next 2 miles just wanted to average under 6 min pace mile 4 was 5:40 and mile 5 was 6:10.  Last mile was the worst but the great thing was that the wind had died out and was able to maintain an okay pace up the last hill. Mile 6 was 6:13. For the last .25 I hit a 70 for the split.

Great race for me I thought I was in the best shape of my life in 2010 when I last won this race and my time was 35:02. So great to see that I hit a 30 second PR for this course. Things are looking up for the upcoming year if I can stay healthy!!

Easy run on the TM. Quads were a little tender today from Saturdays 10K. 

avg pace was a little under a 7 min pace.

A.M.

TRACK WORK

2.80 mile warm w/strides

8X800 @ 72 pace w/2min recovery  jog

Hit the first 3 around 2:28, 4-7 was 2:24 and last was 2:21

3 mile cooldown

total miles- 10.40

Workout felt good. Breathing was a little off today but the legs felt good through the workout. Confidence is growing with every track workout. Just need to work on endurance for the long run.

P.M.

 4.50 miles on the TM before work.

30 min run/avg ace 6:40

Man what a terrible run today. Wind and Snow, with every step it felt like I was sliding back 2 steps. Ended up doing six miles on the WRC 10K course then dropped down into Bues Pond to get out of the wind ended up doing 4 miles down there.

Overall pace was 7:20 min/miles

A.M.

Easy on the TM.

avg pace 7:08 min/miles

P.M.

Met up with Ken Richardson and Riley Cook out in Riverdale for a long run, We ended up starting at Weber State and left a car at the Parker Lane Trail head. 

Run consisted of 11 miles at conversational pace then 5 mile tempo at Marathon pace.

splits were 5:37; 5:24; 5:15; 5:23 and 5:29 had to stop at mile 5 for a quick bathroom break. Overall pretty happy with todays result.

Long runs are a work in progress, but legs felt good for majority of the run.

Avg pace was 6:30 min/miles for whole run.

Marathon training has begun and time to incorporate some marathon paced runs into the workout routine. Ended up doing a 1 mile warm with 9 mile tempo @ a little slower than marathon pace.

splits were 6:00; 5:54; 5:48; 5:43; 5:39; 5:35; 5:32: 5:30; 5:28

I like this run a lot the first couple miles are a little slower. But gets the body into a rythem to finish the later miles strong.

1.55 cool

Easy run on the WRC 10 mile course. Legs were pretty heavy today from yesterdays tempo. Managed to get through the hills though, great weather for running today. Shorts and short sleeve shirt with arm warmers.

avg pace was 7:25 min/miles

Tempo run/Fartleks

3.35 mile warm

4 Mile Tempo @ 5:22 pace

splits- 5:23.84, 5:23.81; 5:23.95; 5:19.38

pacing felt great. splits were right on.

6X400 @ 74 pace with 400 jog for recovery

1 mile cool

Total miles- 11.35

No Run Today!!! Had a good streak of solid weeks going but 2 midterms today @weber just was to much.

Probably a good thing One extra day of rest might be beneficial hopefully???

easy miles on the TM.

avg pace 6:40 min/miles

last mile @ marathon pace

Well another race down for the WRC. Next race is the Half Marathon on April 7th. It will be good to have a month to get some solid miles in and build some endurance on the long run.

For this race it is by far the hardest race out of the whole Circuit. Total vertical gain is over 900 feet and total over 1900 feet of total elevation change.

Warmed up for 5 miles was planning from the beginning to use this one as a solid long tempo run. As I was warming up my GPS died on me so I was scrambling to get any type of watch to run the race with. So thanks to Mark from StrideRacing who donated his watch to me for the race.

Mile spits my be off a little because it is coming from memory since I don't have Mark's watch with me. First mile I wanted to just get into a rhythm and stay conservative, I think we hit 5:26 the first mile and was about 11 seconds slower than the 10k. I thought for sure with a slower mile I would be back a little bit from the lead guys but was in first. Second mile was 5:01.19 seconds slower than the 10K by now it was me and Albert Wint and Riley.

For me this is where the race started coming together and the legs started feeling good. Mile 3 and 4 were 5:10 and 5:30 faster than the 10K. By the time I hit mile 4 one of my buddies was out on the course said that I opened a huge gap on the other 2 guys so that was good to here. Mile 5 was 6:05. Again faster than the 10K. I didnt catch my 6 mile split but I know at 10k I had a faster split for the 10 mile course by 15 to almost 20 seconds. 

mile 7 was the big one this is where you get most of the climbing I hit a 6:40 mile and was glad that the majority of the hills were over. mile 8 was 5:01, steep down from all the climbing and mile 9 was mostly down with a small climb in the middle managed a 5:25 and again the last mile not sure what the split was but overall time was 56:51 about a 5:40 pace

For me that was almost a minute PR on the course. Ended up putting another minute on Albert for the overall lead for the Circuit. On a side note this is the second time I have ran without a GPS in a race and I have 2 PRs so I am thinking that the garmin is holding me back a little. So I might be done with it at least for races, just sayin.

Again glad for the overall result got 17 miles on the legs today which felt more like 20+ with the hills. I am really glad how training is going. My body has responded well with all the workouts that I have thrown at it. Solid week of workouts about 25 miles of workouts on the legs, and feel great. Well the hills are done and on to the Half, hopefully I can knock down a PR on that course also!!

Recovery run on the TM avg pace 7:22 min/miles.

Legs felt really good, no tightness, soreness, a little heavy which is expected.

Overall I feel really good.

9.30 miles easy on the TM. Weather is great outside, I need to start getting my lazy butt out of bed to get in a run outside before my wife goes to work.

avg pace 6:58 min/miles

p.m

4.15 on the TM. a

avg pace 7:15 min/miles

70 min run on the TM. Really need to get outside on the roads, but really enjoying sleeping in a little longer than usual. Feels like I have a lot more energy for my runs

avg pace 6:44 min/miles

2.10 warm w/strides

5 mile tempo 

Splits- 5:25; 5:13; 5:09; 5:19; 5:24

200 meter jog then straight into 6X200 @ 34 seconds w/200 recovery jog.

.40 mile cool

total miles-9.10

Easy run on the Canal Road in North Ogden. Pretty interesting I ended up dropping down off the canal on this trail I have never been on, the trail was about a mile long is all. But pretty cool features, the trail took me to some rock cliffs, got to say it was pretty cool!! felt like I was in a whole new world, but still in North Ogden.

 6:53 min/miles

p.m.

30 minute barefoot miles. Love the way the Minimus feels!!!

7:18 min/miles

Easy miles today on the canal Rd. Ran With Bret and Bryant Jensen, Bryant is down from Flagstaff for spring Break, good to run with him again.

Cut run short due to a Dr. Appointment to get a good old fashion Physical for my athletic training program.

P.M.

Basketball game, good cross training.

Good solid long run. Goal for today was just to get some distance on the legs and start building more endurance for the Marathon. So for today I decided that every other mile was going to be at Marathon pace. 

Got about 5 miles of marathon pace in, instead of 9 miles which was the original plan. But to be honest the wind was BRUTAL today. The route I was doing was unfortunately straight in my face so I felt like I was beating myself up more than I should've.

But 18 miles on the legs which I am grateful for. Great mileage for me this week, ready for a day of rest.

65 minutes on the treadmill. I guess winter wants to go out with a BANG!!! 

Legs felt good today. Having a little tightness in my piriformis but nothing to serious.

Slow going  today. Hit the trails above Weber State and all I have to say is that it was Freezing!!! and wasn't prepared, totally under dressed.

avg pace 7:50 min/miles

Track Workout

3.40 mile warm

5X1600 @ 75 pace w/2min recovery

splits- 5:01; 4:59; 4:57; 5:04; 5:03

Workout felt good. Was a little nervous that pace was a little to fast but managed just fine. The last mile was a little hard, wheezing a little bit, but glad it was right where I wanted the split to be.

2.50 mile cool

total miles-  11.35

Met up with Cam Harvey @WeberState for a nice easy 60 minute run. Weather was fantastic!

avg pace 7:09 min/miles

LONG RUN/TEMPO/HILL REPEATS/INTERVALS

3.75 mile warm

8 mile tempo run @ 5:40 pace.

splits-5:36; 5:40; 5:37;5:38;5:43; 5:49(straight into the wind) 5:47; 5:51.

1.20 mile cool

6X200 hill repeats @ 38 seconds w/200m jog

.50 mile cool

3X1600 meter @ 5:30 pace w/.10 jog

splits 5:29; 5:31; 5:31

1 mile jog home

MAN! good to have this one under the belt. Overall felt really good, had some side/back pain for most of the workout. Could've been from lifting furniture yesterday. Could have been more prepared with liquids, was warmer than I thought. But great workout!!

Easy run on the TM.

avg pace 7:15 min/miles

Ran from Weber State to South Ogden. Looped through Uintah and Back to Weber.

avg pace 6:54 min/miles

Decided to do an easy run today due to lack of time. Planning on hitting a hard workout tomorrow. Run felt good, wind is still blowing out of the southwest, the wind has been constant for at least 3 weeks now.

avg pace was 6:58 min/miles

Track Workout

2.50 mile warm w/strides

5 X 2K @ 78 pace. 3min jog recovery

2.30 mile cool

total miles- 11.65

A.M

6.00 miles on the TM then off to the Library to study.

P.M.

Snuck in 3.50 miles then off to study for a Big BioMed test tomorrow.

50 minute run on the TM. Cut it short to get my son to his first Spring soccer game!!

Legs feel great, excited for a day off tomorrow. Planning on a 90 minute run on Monday with 4 mile tempo @ goal half marathon pace. Then a mini taper during the week to get ready for the Half this upcoming weekend. Would love to run well. Hopefully this race will give me an idea on what needs to be done to get that sub 2:25 in Ogden!!

Good Monday workout to start the week.

6.20 mile warm

4 mile tempo. Splits- 5:22; 5:20; 5:12; 5:10

3 mile cool

Workout felt good. Had a little tightness in my piriformis, it's been going on a couple of weeks so if anybody has any ideas on how to release that tightness let me know.

Excited for this Saturday hopefully the weather will be good up there, usually there is a nasty headwind around Pineview but the race is also a week later this year.

Easy miles on the Skyline trail above Weber State.

avg pace 7:50 min/miles

3 mile warm up w/strides

12 X 200 @ 30-31 pace w/200 float

3.35 cool

Couple more easy runs in the next  2 days til the WRC half. I have high hopes for this race, hopefully the body can respond.

Trails above Weber State. 

Avg pace 7:30 min/miles

2 mile warm

1 mile @ Half Marathon pace

split- 5:13

1.65 mile cool

The WRC half was a cold one to start. 16 degrees at the beginning of the race was a little much for the beginning of April. But as we got running it was actually perfect running weather. 

For me this was one of my "A" races for the year leading up to the Ogden Marathon. After this weekend there is only 5 more weeks of tough training. So good timing to evaluate and adjust my training schedule accordingly if I needed to.

So beginning of the race it was nice to talk to people from the Blog. Talk to Steve Anderson for a little bit, we were saying for some reason this race always blows us up but I think both of us today can say we were happy with our results.

Warm up was 1.70 miles, the buses were running late so the warmup was shorter than I wanted.

Mile splits-

1-5:15- Riley and I were saying lets take the first mile easy to get warm and then go from there. Both of us didn't take heed to our advice.

2-5:18- Race was seperated down to Riley, Alfred, and I.

3-5:16- Legs are feeling good  and getting into a rhythm. Still the 3 amigos together

4- 5:15- Still feeling good now just sown to Riley and I. I told Riley at this mile, both of us a re going to have a killer race or we are slowly digging our graves.

5- 5:18- Both of are still Rocking it. Riley told me that my head looked 10 times bigger than     his in our shadow because of my long hair. Made me laugh!!

6-5:23- little slow but not bad. Got a drink at this mile and made sure I got all the fluids down.

7- 5:19

8- 5:17- still feeling good, but the rolling hills are coming and for some reason I don't do to well and mentally they get to me. So here we go!!

9-5:41- And the first one got to me. Riley pulled ahead by about 10 seconds. So his split was a bit slower also.

10-12. 5:32; 5:46; 5:45. Legs are feeling great I just couldn't attack the uphills on the rollers today. By now Riley had about a 300 meter lead. And I was in no mans land. Trying to stay positive and finish strong.

13- 5:41

.11- 34 seconds

Finishing time was 1:11:24.

Good race to everyone. Want to say Congrats to Riley on his great race!! Want to wish Steve the best of luck in Boston next week!! Steve you will tear it up!!

Evaluating this race I think I attacked it smart. Felt comfortable the whole run, never felt winded and tired. Hitting the rollers in the valley got to me again. But during a Marathon those would be great splits to maintain so I am really not that bummed about it. I will go to the Valley in the next couple of weeks and hit some long paced tempo runs on the rollers to get my confidence going. 

On the positive. Running a 1:11 in April for me is great, hit some good sub 5:20 splits for almost 9 miles. I think with a little more volume on the legs I can manage that for a entire half before the year is over with. Lastly I know training is going well, going to stick to my upcoming training schedule. I know that sub 2:25 is reachable!!

One more race to go to finish off the Series!!!

Easy run on the Ogden River Parkway.

Avg pace 7:15 min/miles

P.M.

4.20 miles before heading off to school.

Easy run @WeberState 

avg pace 6:49 min/miles

P.M.

easy 4 miles before heading to work.

avg pace 6:55 min/miles.

Found a Gold coin on my afternoon run today. To bad it's only worth $1!!

TRACK WORKOUT

2.55 mile warm

5X1 mile @ 75-77 pace

splits- 5:08; 5:02; 5:02; 4:57; 4:59

2.75 mile cool

total miles for workout- 10.90

Great workout for today. Way excited with the results, especially with some residual fatigue from Saturdays race.

Easy run @Weber State.

Nice run on the TM, off to the library to study for 7 more finals.

avg pace 6:58 min/miles

LONG TEMPO 

Met up with Nate Baldwin at Rainbow Gardens just right off of 12th St. 

We started our run right at Mile 23 of the Ogden Marathon Course and ran the course in reverse. straight up the Ogden Canyon. I ran to mile 15 of the course stopped for a second, took a gel, then started a 10 mile tempo down to mile 25 of the Course.

Dont have the split right now, I used Nate's GPS and forgot to right them down.

Avg pace was 5:33, honestly best 10 mile tempo I have ever had. After the first mile I just got into a rhythm and just rocked it. The only time I got tired was around 9.75 of the tempo, because mentally I knew I was almost done. Training is going well right now and this run is just has just added to my confidence of running a good Ogden.

2.30 mile cool to end the run

Nothing fancy today. 65 minute easy run, legs felt suprisingly good.

Congrats to all the Boston Marathon Finishers today. Especially to all the FastRunningBlog runners!!!

No run today. 4 Finals @WeberState. Almost done 2 more tests!!!

3 mile warm

2X2 mile @ 5:27;5:24; 5:19; 5:13

2X1 mile @ 75 pace pace. Hit 5:00 flat on both. Pretty good pacing

1.66 for cool down

total miles 10.66

Finally done with school!! Well for at least 2 months. Easy evening run after 2 finals and work.

Weather was awesome 56 degrees at sunset. 

Avg pace was 6:54 min/miles

Easy run on the TM. 

avg pace 6:42 min/miles

Going to run the SLC half tomorrow. Planning on running 4-5 miles before the race, then marathon pace for the half for a solid workout. then 2-3 mile cool for 20+ miles. Going to be fun!!

So the Salt Lake Half Marathon, wasn't even planning on running this but Riley Cook texted me on Wednesday and told me I should reconsider. Well that's really all it took, I figured that I could use it as a hard workout and get 20+ miles in.

Showed up to the start a little after 6 AM, started my warmup which was consisted 3 bathroom breaks. Managed to get in 3.10 before the race started. Talked briefly with Riley on which pace we should shoot for, wished Fritz good Luck, he is looking fit and knew he would have a good race. Told Steve Anderson that he was insanely crazy for running the Marathon since he just ran Boston on Monday.

Race Splits:

4:59; 5:15; 5:05; 5:07; 5:13; 5:22; 5:13; 5:17; 5:18; 5:22; 5:31; 5:39; 5:51; :59 seconds for last .20

After the first mile it was already Brad, Riley and I. Around mile 5 legs felt a little heavy, I was wondering when the heaviness would set in since I had a hard workout on Wednesday and didnt cut back at all on Thursday and Friday. Around 5.50 miles Riley yelled @ me to keep up!! I said I am coming, I knew that this was going to be a hold on for dear life race for me. Anyways around mile 9, Riley had to stop and use the restroom. Now I was in no mans land, Brad was about 40 seconds up and Riley was now 40 seconds back. I figured this might be the day that I could get Riley in the Half. Nope, heaviness set in around mile 11, and Riley was risen from the dead. He ended passing me going up State Street on the long brutal climb, my slowest mile of the race.

I ended up finishing in 3rd place ran a 1:10:17 which I am way stoked about. I think officially it is a 1 second PR. 3rd place ended up winning $375 so not bad for a race that I wasn't even planning on running.

Overall wish I could of put together sub 5:20 pace for the last 2 miles and broke 1:10. But with some heavy legs and knowing the overall goal is the Ogden Marathon no complaints at all. I think my training is setting itself up perfectly and way excited to see what Ogden will bring. I know a first place finish will be tough because Fritz is running so well, but I am excited to compete and hopefully it will be a close race.

Glad I was able to represent St. George running and getting that 3rd place finish!! Congrats to all the finishers, and again congrats to Fritz and Steve on there top 3 finish in the Marathon.

Cool down with Riley, exactly 4 miles

 Total Miles- 20.30 

A.M. 

Met up with Bret and Jon @ the North Ogden Nature Center. 

Legs were a little heavy from Saturdays run still, but overall the run felt good. Nice and warm out this morning. No complaints.

 Avg pace 7:05 min/miles

All the soreness is gone from the legs now, just a little heavy. 

Was way nice outside this morning, first day with no shirt on the run. Gotta love spring!!

 avg pace 6:54 min/miles

P.M.

4.40 miles before work

6:53 min/miles

Didn't feel like a track workout today so just did some junk miles, probably will hit some 200s tomorrow then hit a hard workout during the WRC 30K.

Run was a loop around Pleasant View and North Ogden.

avg pace 6:40 min/miles

Easy run on the TM.

avg pace 7:05 min/miles

A.M.

easy run this morning, decided around mile 2 to hit 2 miles @ goal marathon pace.

avg pace 6:30 min/miles for entire run.

P.M.

2.05

easy shake out run on the TM.

7:30 min/miles

So this will be a short race report because technically I didn't really race. I just don't know how you can race a 30K 3 weeks before a marathon. So anyways I decided to do an easy 6-7 miles and then jump into a 10 mile tempo then cool down for a couple miles.

Did 1.50 miles before the race

During the race I did a 6 mile warm around 6:25 pace

10 mile tempo @ 5:40 min/miles

2.72 cool down around 6:05 pace

avg pace for the 30K was 6:05 min/miles

total miles- 20.22 miles

Ended taking 1st overall in the WRC for the 3rd straight year!!3 more weeks until the marathon, just going to focus on intervals the next 2 weeks to sharpen things up.

Congrats to all the finishers today

A.M.

easy run on the canal road with bret and jon.

6:54 min/miles

P.M.

4.10 on the TM

avg pace 7:20 min/miles

A.M.

easy run on the Trails in North Ogden.

avg pace 7:50 min/miles

P.M.

4.10 on the TM

avg pace 7:20 min miles

TEMPO RUN

Met up with Jon Heslop @ Peak Performance in Ogden. Ran a little over 4 miles up the Ogden Parkway. Ended up about a mile into the Ogden Canyon.

4 mile tempo on the marathon course. Wanted to keep splits around goal marathon pace.

splits- 5:26; 5:29; 5:29; 5:23

Good workout for the morning, nice to see the sun again, looking forward to a LONG SUMMER!!

1.05 mile cool.

total miles- 9.10

A.M.

Fun run this morning. I think our average pace was 8:30 min/miles. Did some exploring on the mountain today. Found some new single track trail. Well I guess it isn't a new trail but a continuation of the Bonneville Shore Line trail. Had lots of fun, nice recovery day.

 P.M.

Ran from my parents house to my house. Nice run legs felt a little tired, not going to lie. 

avg pace 6:48 min/miles

45 minute run on the TM. 

Tempo Run/Long Run/Track Workout

Good Old 3mile, 2mile, 1mile,1200,800, 400, 200 workout

3.21 mile warm

3 mile tempo- 5:19; 5:22; 5:20. 3 mile cool

2 mile- 5:17; 5:19. 2 mile cool

1 mile- 5:06. 1 mile cool

1200 @ 76 pace. 1200 cool

800 @ 74 pace. 800 cool

400 @ 72 pace. 400 cool

200 @ 72 pace. 200 cool

Little over 2 mil cool

total miles 20.50

wanted to get in 23 miles but my legs were blown!! Solid workout, one of my favorites. I did this workout 2 to 3 weeks before St. George Marathon I will have to check to see if there is some improvement

Trails from the North Ogden Nature Center with Bret, Jon and Cam Harvey

avg pace 8:05 min/miles

Met up with Jon at Peak Performance in Ogden. Headed west on the Ogden Parkway.

Out and Back Run.

avg pace 7:14 min/miles

Tempo Run/Intervals

2.65 mile warm

5 mile tempo w/6X200

Tempo Splits- 5:21; 5:26; 5:25; 5:20; 5:16

Tempo run felt really good!! Felt relaxed the whole run. Breathing was unbelievable felt like I wasn't even pushing the pace. Wished it was Marathon day!!

Intervals were between 31-33 pace

.65 cool

Total miles-9.80 miles

Ran 40 minutes with Jon. He is running the Zion 50 miler this weekend so he is on a taper.

I then added on 20 more minutes to my run

avg pace 6:59 min/miles

Ran the first part of the Ogden Marathon course. Pace was nice and relaxed.

avg pace was 7:14 min/miles

3.50 mile warm

3 mile tempo run

splits 5:10; 4:44; 4:54

Legs felt like they had some bounce in them today. The goal today was just to hit 3 miles @ goal marathon pace. Went out in the first mile which felt like a conservative comfortable pace. When 5:10 came up I was like okay cool lets go with this. Second mile honestly don't know where that come from bet it felt awesome!! Third mile I was committed to finish under sub 5. hit 4:54.

Great 3 mile tempo in the books. One more week until the marathon, I am stoked for this one!! Hometown race and feeling good, just going to enjoy it and have fun!!

2.65 cool

Started from Eden park and ran to the waterfall in the Ogden Canyon. Easy run on the Marathon course to ease some nerves.

avg pace 7:20 min/miles

Met up with Brett, Riley and Bryant @ Lee's Market in North Ogden.

Out and back on pleasant view drive

avg pace 7:05 min/miles

 TRACK WORKOUT

1.60 mile warm w/4X100 strides

 6X400  w/90 second recovery

splits- 73; 70; 68; 68; 67; 67

1X 1600 @ goal marathon pace

 split- 5:15 ( little fast for sure, but felt comfortable)

1.05 cool

total miles-5.45 miles

Last interval session before Ogden. Training has been excellent!! No injuries and the body is feeling good. I have high hopes for this race, especially because of last years DNF.

Taking the day off tomorrow, a couple easy miles on Friday after dinner. Good luck to everyone on Saturday who is coming up to Ogden to participate in any of the races. Looks like the weather is going to be ideal!!

So I was going to take the day off but my body was itching to run. Got out and did 25 minutes, glad that I did. I was able to shake out some tightness and as soon as I got home I hit the foam roller to roll the hips, quads, and calves out.

avg pace 6:51 min/miles

Kept the tradition going. The night before the Ogden I always hit the Ogden parkway for a couple of miles. Parkway looks good, marathon markers out and all ready to go.

avg pace 6:50 miles

OGDEN MARATHON

Okay so I am going to make this short and sweet. Before I get started I just want to Congratulate Fritz on another incredible Marathon. To be honest I felt that if I could've ran the race that I wanted to, it was going to be a close finish between us. But even on my best day I wouldn't have been close. I could tell by mile 7 that Fritz was out for blood and that he was going for the course record no matter what. With that said, Congrats Fritz and I honestly hope the best for you in this upcoming year.

Got up to the starting line around 6:15, hit the bathroom once. Started warming up around 6:45 and hit the bathroom one more time at my secret bathroom. Always nice not waiting in line to go.

Made it to the starting line with 2 minutes to spare. talked to Fritz for a second, Steve Anderson, Seth Wold. Then the race got started. Immediately the race was separated with Fritz out in the lead then Seth and I. My goal was just to keep Fritz in site and not let him get more than a 3 minute lead at the half. 

The first 7 miles really went by fast legs felt good and I felt really comfortable. Splits were pretty even, My goal for the rolling hills in the valley were to take them easy and keep the heart rate down and just run comfortable through the half. Around mile 9 I had to stop and urinate and this is where Seth Wold dropped me. I didn't think it was a big deal, I figured if I that I would catch back up to him eventually. But it never happened, I managed to stay within 30 seconds back from him from mile 9-22. I could see him the whole time I just couldn't catch him. My dad met up with me around mile 14 to see how I was doing and for some reason I wasn't doing to well. My breathing was short and my hamstring was feeling really tight.

But I didn't let that play into factor of how I was running, I have ran through much worse pain and this was just slight pain. Unfortunately the hamstring just wouldn't have it today. By the time I hit the canyon my goal was to drop the pace in to the 5:15- 5:25 range and start the negative split for the second half. But I couldnt drop the pace like I wanted to. I wasn't catching Seth and I was just praying that I could finish strong. Unfortunately my race ended @ mile 24. Hamstring tightened up and I was just spent. I ended up getting passed with a half mile left from the finish and there was nothing  I could do. Riley and Scott ran next to me for most of Grant Avenue which was much appreciated. Finished the race in 2:32:32 place overall was 4th.

The body is weird, it's amazing how you can train for a race and have awesome workouts throughout the entire winter and spring and then on the most important day where you want to see the benefits from the training and it doesn't happen. But it is what it is, I took 4th place and that's what I deserved. 3 other people ran better than I did and I can't change that. The only thing that I proud of is that I never gave up on the race. I gave it my best for what I had in my legs for that day. It just wasn't my day, so no regrets!

Splits-

1- 5:27

2- 5:37

3- 5:33

4- 5:32

5- 5:33

6-5:33

7- 5:36

8- 5:34

9- 5:56

10- 5:42

11-5:52

12-5:48

13 and half- 5:47 and half 1:14:08 (right where I wanted to be, felt like a 1:11 second half was totally doable)

14- 5:47

15- 5:58

16- 5:42

17- 5:45

18- 5:33

19- 5:41

20-5:45

21-5:44

22-5:37

23-25- Didnt push the split button on my watch but average pace was 6:20 min/miles

26- 6:48

.20- 1:35 seconds

First run since the Marathon and legs feel good. Still some tightness in the left hamstring and calf. So I think a nice deep tissue massage sounds great this weekend.

avg pace 6:57 min/miles

Ran for 40 minutes around North Ogden. Plan was 30 minutes but legs are recovering quicker than I thought they would. So I thought an extra 10 minutes wasn't a big deal.

avg pace 6:55 min/miles

Easy loop around North Ogden with Bryant Jensen and Jon Heslop.

Ran with my new Garmin watch today, love it but I don't know how to function it yet. Harder than I thought it would be.

avg pace 7:05 min miles

Met up with Riley, Bryant and Jon @ Weber High Parking Lot. Drove to the 29th St. Trail Head and headed north on the trails back into Pleasant View.

Overall good run, thought the legs responded well this week with recovery runs. Still a little heaviness but feel around 80% back to normal.

avg pace today was 7:13 min/miles

Missed a good run with Riley and Bryant this morning, ended up sleeping in because Jaerdan my 5 year old has been sick the last couple of days, no fun at our house.

Got out for my run around 9:30, decided that it would be a good day to try to flush the rest of the garbage out of my legs from last weeks marathon. Around 3 miles I started doing 1 mile Fartleks at half marathon pace.

ended up sneaking in a little over 9 miles before heading off to visit family graves.

avg pace 6:31 min/miles

Easy run in North Ogden. Met up with Cam Harvey and Jon Heslop from lee's market. Ran up to the Canal Rd and made our way west into pleasant view then back into North Ogden. Good run my legs were a little heavy from yesterday but on the positive the Hamstring didnt hurt today.

avg pace 7:14 min/miles

Didn't think that I was going to be able to get a run in today. My son has been sick for 5 days and had to take him into the Dr. But the Dr. couldnt see him until later in the afternoon. So I snuck in a 10 miler with a 5 mile tempo run.

splits- 5:41; 5:36; 5:33; 5:36; 5:31

legs felt great during the tempo but on the cool down I started getting some slight cramping in my right calf. Hopefully not a big deal.

avg pace for run was 6:09 min/miles

Met up with Bret, Bryant and Jon from the end of Mt. Road in North Ogden. 

Out and back run on the canal road.

avg pace 7:12 min/miles

No run today. Sickness has hit my family. Slowly trickled through everyone and I happened to be the lucky one to receive the final blow.

Probably shouldn't have gone out for a run today. Was held hostage in my own house with sickness the last couple of days and I decided that I needed to get out for a run. 

avg pace was 7:15 min/miles and heart rate was through the roof. Also saw my first snake of the year sunbathing on the trail. Good sized blow snake!! I don't do snakes!!

Still not feeling 100%, energy is definitely down from last week sickness. I have the plan to run Utah Valley Marathon this weekend with Riley and Bryant. But if I am not feeling 100% recovered I will probably pull out. Not worth jeopardizing a couple of races to try to run a marathon. Hopefully I can get better

Run today was on the trails along the east bench in North Ogden with Jon, Bret, and Bryant.

avg pace 8:14 min/miles

Good run today, definitely better than yesterday. Still not feeling 100% but I think the majority of the sickness is over thank goodness!! 

avg pace 7:06 min/miles

TRACK WORKOUT

2.60 mile warm

9X400 @ 69-71 pace w/75 rest

2 mile @ 5:05; 5:15

.50 mile cool

total miles 7.40

Met up with Bryant and Jon and Bret and Bryant's brother Trevor at Lee's Market in North Ogden. Warmed up to Weber Highs track.

Workout felt good energy is getting better so that's a plus. Decided it would be best if I pulled out of Utah Valleys Marathon this weekend. My gut feeling is that it would be more of a set back then a positive with being sick last week. So right now I am going to save the legs and start training for some fast 5K's and hopefully nail a sub 1:09 in the Half Marathon.

P.M.

Snuck in an extra couple miles before work.

Nice recovery run from yesterday's workout. Ran with Bryant, Jon, and Bret.

avg pace 7:25 min/miles

75 min run with Bret and Jon. Avg pace was 6:38 min/miles

Had some solid miles around 6 min pace. Bret's daughter prayed the night before for Bret to run fast in his morning run. Well it came to pass for Bret was pushing the pace the entire run.

Had a quick trip to St. George this weekend. Met up with Cam and Leslie Harvey at the Cottonwood Cove park just down from green valley. 

out and back avg pace 7:14 min/miles

Enjoyed the rest of the day with my extended family and Congrats to my cousin Becca on her marriage in the St. George Temple.

Met up with Bret and Jon @ the North Ogden Nature Center. Solid run this morning avg pace was 6:33 min/miles with majority of the splits around 6:15 to 6:20 pace. Ran in my new lunar glides from St. George Running. Thanks Steve for the help on Saturday!!

Easy run with Jon from Lee's Market. Ran up 2600 North to the canal road, looped down past weber high and the pepsi plant.

avg pace 7:13 min/miles

Track Workout

2.75 mile warm with 4X100 meter strides.

25X200 @ 31-32 pace with 30 second rest

3.10 mile cool

Slept in today since my wife had the day off. Track workout felt like it took forever since I ran by myself. Breathing was off today probably do to all the cotton in the air. But overall felt really good today. Excited to bust out some hard miles this weekend with Weber State Ragnar team.

Easy recovery run through pleasant view and North Ogden.

avg pace 7:05 min/miles

Leg six of the Wasatch Back Relay

1 mile up and 5.5 miles down on Avon Pass

avg pace was 5:29 min/miles

Ran leg 18 on Ragnar. 8.5 miles up east canyon road. Majority of the run was up hill

solid effort. 6:10 min/miles

Leg 30 in Heber City. 2.5 miles flat

nice easy effort. avg pace 5:45 min/miles