Met up with solid group of guys this morning that put the hurt on the Green Hornet today. (Bret, Riley, Ken , Jon, Jace, Bryant). 

2 mile warm then straight into the Aerobic builder. My plan was just to hit 6 min miles but I am to stubborn and wanted to stay with the guys managed a solid 5 mile tempo around 5:40 pace. Then called it quits, knee started hurting a little bit, but not to bad. Ran the last 3 miles around 6:10 pace.

Overall run was 6:05 min/miles.

 .50 mile cool

Man I don't want to even write this! ITB is back, could barely even run today. Made it .66 miles and walked back home.

Sort of frustrating but I blame myself, I am to stubborn and running is my passion and when I can't do it I get depressed. Well back to rehab again.....

15 minutes of running, ITB is definitely back. Talked to Dr. Matt Poulsen and promised him I am all ears. Taking the next week off for rehab, nothing but stretching, icing and rolling. I am praying for the best. 

1800 meters in the water today, followed by 3 painful miles of running.

Serious there is not an end insight with this knee. Still just as bad as day one.

Well I did a 5K this morning on my tread. 35 minutes flat! Put the tread at 11% incline and walked, to be honest got a pretty good sweat going. But for seriousness I am ready for this ITB to be done and over with forever! Grateful that I can walk with out pain.

3 miles of walking on the treadmill.

Did some hip exercises and ab workout

Tried to run today and 3 minutes in knee was hurting immediately. Getting way depressed right now this crap is no fun. To the point now that if the knee is better by February I am calling for the year. Tired of rehab and not seeing results right now, and again I blame myself 100%!

1800 meters in the pool today, followed by 3 painful miles of running. Knee is still the same as day one, and unfortunately there is no end in sight.

20 minutes on the tread @ 7.7 pace. 

Positive, there was no pain today. Just weird some days are good and some days are bad I guess. But I guess it is something to build on.

25 minutes on the treadmill. Another positive day, minor to no pain.

Pace was easy, hopefully we're on the upside of things. Not getting my hopes up though.

2100 meters in the pool today @Weber State. Followed up by 30 minutes of core exercises. Then added 1 mile to test out the knee. The last 4 days e knee has felt really good. I am taking this week very easy and going to try some mileage next week.

2550 meters in the pool @ weber state. Love the cross training but I am ready to ramp up the mileage again. Going to test the knee tomorrow, hoping for the best!

Finished up with 1 mile on the indoor track of light running along with 10 minutes of core work.

2 miles at 7:30 pace. Knee was hurting a little bit for the first 5 minutes. But seemed to losen up towards the end of my run. It's a start and still praying for the best.

2350 METERS in the pool. 

500 meters

4X25 sprints

4X100 of technique strokes

500 with hand paddles

850 free style

Will run again tomorrow for 20 minutes to test the knee. 

4 miles easy with Scott Keate in sunny St. George. Knee still hurts like crazy! But good to get out for some miles.

30 minutes on the TM. Same as last week, knee hurts like crazy. ITB flares up pretty quick still. I scheduled an appointment with Dr. Rawlin, recommendation from Scott Keate. Will meet with him a week from tomorrow. I have high hopes.

4.00 miles at the indoor track @WEBERSTATE. Today was probably the worst day my knee has felt since the beginning of the injury. Really there is no site in the end for this injury, just really frustrating that the thing I love to do the most hurts so bad

Avg pace 7:02 pace

Followed up by 2200 meters in the pool. Knee was hurting as well while swimming. So mostly focused on upper body and form without any kicking.

Easy 2 miles after swimming for 60 minutes @ WeberState.

Easy Run on the TM. Longest I have ran without major pain in the last month. Had a deep tissue massage on friday that seemed to help alleviate some of the pain I have had in my knee. Headed to the Dr. tomorrow to see what he thinks, praying for some answers!

Attempted to run after the Dr visit today, major knee pain, so another epic fail!

Dr. Rawlins said that I have 15 muscles that aren't functioning properly just on my right side alone. So he did say this will be a process but with a process comes a price. Not going to lie it was a pretty penny, so I will see how much longer I can afford this. But as for now another appointment is scheduled for next week and another deep tissue massage for this week. Surgery is sounding better and better everyday just because I know there will be an end to this pain. 

Another treatment with dr. Rawlin today. I have high hopes now, he said with my major flare up last week was due to the body reacting to the treatment. Also that the body was saying the knee was ready to be worked on. So today he activated the muscle behind the knee. Not sure of the name but it started with a P. he said that this was the muscle that caused my ITB injury when I hyperextended my knee in the night 5k I did in October.

Knee feels better today, a little sore due to the treatment that I had but no inflammation. So there is the update. Still planning on taking another week and a half off and will attempt to run next Saturday with the hopes that I will be better. Next week Rawlin's will activate the muscles around my ITB and hoping treatments will be done.

Alright so I had another session with Dr. Rawlin today. Told him that I had attempted to run yesterday after a 2 week break of no exercise, and my knee flared up immediately!! This has been the low of all lows for me. Rehabbed for 2 weeks, iced, rolled, did everything possible and only 4 minutes of running I am back to square one. So anyway he did some tests and the muscles around my ITB weren't the weakest muscles. He found that my Glutius Maximus was very week and wasn't even firing. So this could be the cause of my ITB problem. He said with that consistent forward motion and with the gluteus maximus not firing. The muscles around my knee are working way to hard to keep my stride in balance. 

So long story short he activated both of my glutes, and told me to go run today because he wanted to hear how this would've effected me. He also said that his goal is to get me running completely free of any injuries by April 1st! 

Again I attempted to run today and actually got in 31 minutes of running! Big achievement from yesterday. My knee was tweaking a little bit, but not that bad. Then headed to the pool and did 1600 meters in the water.

Knee is a little sore after the workouts, but I also wonder if that was from the damage that I did yesterday? Well going to ice and roll today and take some Anti-inflammatories and pray that tomorrow morning I wont be sore around my knee and attempt another 4 miles tomorrow. That would be a huge achievement. 

Haven't updated my blog for awhile so I think its about time to get caught back up into the swing of things a little bit. I haven't been on the blog because I took myself completely away from anything that had to do with running. It was literally killing me to read blogs and successes that everyone was having and I am stuck not doing a dang thing. I just needed time to myself to reflect on what was around around me and to figure things out with the help of family and the help of my savior.  So anyway a lot has happened since the middle of February which I think is the last time that I posted. So here it all is with out getting into much detail.

I was having major ITB syndrome and for me it was just getting worse and worse, I had talk to Matt Poulsen about another cortizone injection to see if that would help the pain a little bit so I could go through treatments with Dr. Rawlin of Syracuse. So that was the plan and I had it scheduled, well soon after I got off the phone with Matt I attempted to run because the Leg or IT band felt somewhat loose. Man was  I wrong about 200 meters into the run I was in more pain then I have ever been. So I immediately got on the phone with Dr. Howard Richter and scheduled an ITB release.

I was a little worried because I knew it was a quick decision and I wanted to see results quicker then later. I mean it has been almost 4 months since the injury and I felt I was going backwards daily. So for me I decided that I need to do what was best for me and only me at that time. So  February 19th, I had the procedure done. Surgery lasted 23 minutes, fast!! Talked to the Dr. after surgery to ask how it went and he said it was a smart decision to get the surgery done. He found that there was major thickening of the ITB and my lateral epicondyle on femur was sticking way to far out. He said that was the biggest bone he has seen. So basically the injury never was going to go away, I could have fought this forever basically with the same result, explains why things weren't getting better. So anyway he shaved about a 1/4 of my bone down and cleaned up the scare tissue and did the release of the ITB. But anyway, ended up there for more than 8 hours after surgery because I couldn't get my oxygen levels back up. I was stat at 88 and was in and out of conciousness due to the meds. So that was probably the worst part, actually throwing up in the car on the way home and again when I got home was the worst part. My body just didnt respond well to the pain meds. But anyway I was in a straight leg brace for a week and was put into a smaller brace which I am currently supposed to wear daily but that isn't happening.

Since I have been out of the straight leg I have been doing my own physical therapy since that is what my degree will relate to in 2 semesters, yeah! and results have been incredibly well. I have full range of motion back, and hit the gym on the bike today for 20 minutes. A little inflammation but not to bad, Dr. says that I can run again in 9 days but who is counting right?

So that is basically it in a nut shell, road to recovery is on its way. So everybody thanks for the advice and the words of encouragement. I am excited to get things rolling again. I hope this time off helped my body recover nicely and looking forward to dropping weight and also a great Fall racing season and attacking that sub 2:25 marathon in STG! 

30 minutes on the bike @Snap Fitness. Knee felt better today then yesterday. Back home icing and enjoying some NBA basketball.

45 minute bike ride followed by 1 mile run.

mile was in 8 min 30 seconds.

45 minute on the trainer roughly 16 miles

followed by 1 mile run. Knee a little sore by the incision but hopefully that is normal.

Thinking of cutting the bike down more, as the running increases, don't want to overdue it.

Mile was in 8:30, have to start somewhere, I just know its going to be a tough comeback but in it for the long haul!!!

Ran 1 mile with my boy Jaerdan then off to PT for 60 minutes of pain

60 minutes of physical therapy

Run on the TM, Knee felt really good today! Farthest run this year that the knee didnt hurt. So PT said that I can go every other day for 20 minutes and judge by the soreness or pain the next day. If pain is gone the next day I can slowly ramp up the mileage again. But runs every other day will be the key for the next 4 to 5 weeks.

Ran for 20 minutes today, followed by 1 hour of physical therapy @WeberState

Knee is feeling better daily, and fitness is coming too. Acutally saw some 6:30 pace on the GPS today!

Overall just grateful for all my blessings in my life.

30 minute run on the TM!! Longest run since the IT band surgery! Knee felt great, didn't hurt, just a little inflammation after the run. 

34 minutes on the TM, again the knee is getting better daily. I feel that the beast that was a head of me is getting smaller and smaller. Hopefully in 4 more weeks the speed workouts will be on there way!

Man another successful run! I think the only thing that is hurting now is my lungs! Man is this what it feels like to run again? and I am not even at 60 minutes daily! Hope the breathing and muscle memory comes back soon.

avg pace 7:05 min/miles

20 minutes of running on the TM. Its time to start working in running to an everyday thing. Its going to be a process but glad that I can build and work back and hopefully get to where I was before.

Easy out and back on the Trails above Weber State.

8 min/miles

Easy run on the TM in Boston Mass.

Good solid run on the TM, started slower @ 7:44 pace and finished the last mile @ 6:55 pace.

Avg pace 7:28 min/miles

North Ogden Loop. 

North Ogden Loop.

Knee hurt a little today, but managed! 

6.66 miles is how I felt the entire run. Felt like I was running through HELL!! Being out of shape sucks!

7:40 min/miles 

Man good to get out with the guys this morning. Solid group of runners, Ken, Bret, Bryant, Jon, Ortega. I got dropped after 2 miles but Jon was nice enough to stay back with me. Cant say enough how bad it sucks to be out of shape. Can't wait til running is enjoyable again.

Met up with Riley, Jace and Bryant at the 31st parkway. Guys were nice enough to hold back and take an easy day for me. Loved the company on the run, it has been way to long. 

Felt good today! First day that I actually felt runner again. Stride felt relaxed and efficient. Still have a long ways to go, but good to be out running.

avg pace 7:10 min/miles 

Ran with Jon from his house this morning. Started out climbing up to the canal rd. headed east for a bit then came right back. Legs didnt feel so good today. I have a feeling that my running will be up and down for awhile until I get my legs back and use to the daily mileage.

 avg pace 7:48 min/miles

Nice hot run in the mid afternoon!! Legs were feeling good today! Crazy how yesterday I can feel so crappy and heavy and today feel so good. Around 3.5 threw in a 5:38 mile split. I think this is the fastest mile I have ran this year. So good to see that I have some speed in my legs, hopefully my legs will come back sooner than later so that 5:38 pace will start feeling easy. By the way it is such a nice day!

avg pace 6:58 min/miles 

Met with Jon Heslop today at my place to head out for our 7 miler. Did the usual normal loop up into North Ogden. Both of us were feeling pretty good today. First time since coming back from surgery that I wasn't feeling heavy on a 7 mile run, and Jon was saying the same thing. He had about the same time off as me due to excess fluid in his achilles tendon. We both decided that one more week at the daily mileage of 7 then next week we will bump it up to 8.

avg pace today 7:05 min/miles 

Met with Jon from his place. Headed east into North Ogden. about half mile in we saw about 8 deer and stopped and watched them for about a minute then went on our way. I made an well needed pit stop to hit the bathroom. From there headed east to the canal rd and made our way back west to the weber high track. There we did a 1 mile temp run, haha! Its all I am good for right now. Hit a 5:44 mile, then jogged back to Jons place. Another good solid run, and again no knee pain today, just minor inflammation still. I think that will subside in time.

Wasn't going to run today, came down with some type of stomach bug and my knee was a little swollen(not hurting), but decided that I would just go 30 minutes. All the times in the last six months when I wanted to go and I couldn't came across my mind today. So why not....

No run today, caught some type of food poisoning yesterday. Hit me hard during work ended up coming home and fell asleep at 6:30 and didn't wake up til 9:00 this morning. Feeling a little better but way weak, hopefully get some miles in tomorrow.

Easy 60 minute run on the TM. Stomach felt way better today, definitely think I had some type of food poisoning, glad that is gone and done.

Met with Jon and his brothers from Jon's house. Headed to the canal road and headed west to the the Elk Farm, got to the gait where normally they have it fenced off because of the elk. But they have it opened back up, so Jon and I ran to the Parson gravel pit and then headed back. Pretty cool to see the elk up close, the entire herd was running with Jon and I. On our way back we put in a surge around 5:50 pace. Besides being sick this week, it was a pretty sold week, roughly back to half my mileage that I was at before my knee surgery. I give it at least 6 more weeks to be back to normal mileage, cant wait til I can hit some marathon paced miles again and shoot for that sub 2:25 in St. George. Also starting track workouts in a couple of weeks, cant wait to get the euphoria back! It has been way to long!

Ran on the TM today. Aound 20 minutes into the run through in a 10 minute surge around 6 minute pace. Felt good for the most part; I have a long ways to go to just even get back to 2:25 marathon pace. Glad I have to October to get my legs back.

Avg pace 7:00 min/miles

Another easy run on the TM. Need to start waking up early so I can get outside. But that also requires going to bed early and that isn't happening any time soon.

avg pace 7:15 min/miles

Met with Jon and Riley @ 545 @ Lees market in North Ogden, headed up to the canal for a nice simple run.

avg pace 7:14 min/miles 

Met at Clydes house in St. George. Bright and early run 515! Did it this early for Logan to come but he decided to take the easy way out and just sleep through his alarm ;)

pace was conversational and good to catch up with Clyde

avg pace 7:27 min/miles 

28 mile bike ride with Clyde around Washington. Did some miles on the IronMan course, what a beast of a ride. I can see why its the hardest ironman in the world.

4 miles running after the bike ride @ 6:47 min/miles 

Was going to meet with Steve Hooper, Logan Fielding and crew from STG running center. But with the bike ride, running, golfing, swimming with my kids I was beat and needed the rest. So opted to sleep in and went for an easy 5 mile run around the condo. Glad I didnt go, my legs were pretty heavy from the last couple of of days.

avg pace 7:22 min/miles 

Met with Ken and Riley from 31st street parkway and did a 5 mile out and back. Think this was my fastest 10 mile run since January 1st! So legs are coming around and my confidence is growing daily. 

I officially hired Riley Cook as my new Coach/Nutritionist for a hefty price(things just come cheap these days!) So I expect myself with the help of my new coach of course to be in 2:25 marathon shape by STG. #crossedovertothedarkside

Avg pace 6:58 min/miles 

Easy run with Jon from my place, did a flat loop through Harrisville. Felt a little dehydrated today on my run, probably from the hot weather yesterday. So need to make sure I am on top of my fluids especially today. Doing my first track workout tomorrow since surgery. Probably going to do 12X200, something simple and short just get the legs moving. I will ask Coach Cook though to see what he thinks.

 avg pace 7:30 min/miles

Met @ Jon's house with Bret and headed up to the canal rd. Ran to Parson's Gravel pit and turned back around. Good solid run, couple of 8 min miles climbing up to the trail then sub 7 min pace the rest with the last 2 miles roughly at 6:15 pace.

Going to double before work. Small workout with some 200 repeats.

P.M

1 mile warm

8x200 meter repeats w/200 jog

1 mile cool

Felt good for my first workout since the knee surgery, I have along ways to go but glad I have til October be back into shape.

Loop through North Ogden on the Canal Rd. Nice and cool morning today, feel blessed to be out running.

Been working on my deck in the backyard, its all I could fit in.

 avg pace 7:24 min/miles 

Met up with Jon @ Rainbow Gardens today to start a bike ride up the Ogden Canyon. But that was shut down fast by Highway Patrol. So rode down the parkway for a couple miles and then on the way bike I took a nasty spill on the bike. Think I broke my wrist or sprained it very badly. Can't move my arm above my head without pain and major bruising on my hip. So needless to say the bike ride was cut short and so Jon and I drove to the Ogden Finish line to cheer on my brother and friends. Ran a half mile up on grant avenue and came bike.

Was going to run later but I have gotten pretty sore as the day has gone on, hopefully by monday I will be good to go. So anyway I have decided that I am ready to train again with intensity. I have looked up and down on workouts that I have done since 2009 and I think I have in mind a pretty good schedule to gradually introduce and get me to where I need to be for STG. But first my weight needs to come back down to 148, as of right now I am at 166. Which is good because I was at 174 a month ago, also I need to be on top of my mileage and build back to high 70 to low 80 mile weeks. Which is coming it will take about 6 more weeks to get there. So here is to happy training, begins Monday!

20 minute warm

4 mile marathon pace tempo

splits 6:00, 5:56; 5:53; 5:50

15 min cool

Good first tempo run for myself, happy with the results. 

solid run with Ken Riley, Jon and Bryant on the 31st st. parkway

A little over 10 broken up miles. Had to stop for 20 minutes to help my son get off to school and then the dish guy came to help set up my television. Needless to say I managed to get in a little more mileage then Riley Cook today.

TRACK WORKOUT

21st pond with Ken Richardson

3.20 warm up with 4x100 meter strides

10X400 @ goal 72 pace w/64 second rest

splits-71; 72; 71; 71; 71; 71; 71; 72; 74; 68

4X200 meter @ 34 pace

2.35 cool

Good to have Ken there with me, pushed me beyond what I was planning. At the start was thinking 6X400 @ 76-78 pace. Ken said, I think you can do better then that, shoot for 72 and go from there. So glad I did, not bad for first major workout in a little short of 7 months! 

Total Mileage-  9.55

Easy afternoon recovery run, legs feel pretty good from yesterdays workout.

good sign for things to come.

avg pace 7:12 min/miles

Early morning long run with Ken, Riley, Bret Hales, Bryant, Albert at the start and met Jon and Taylor Monson half way. Started on top of the 46st trail head and climbed to for a little over a mile then began to head north on the Bonneville shore line trail into North Ogden and headed to my house where we finished. I felt heavy the entire run, probably due to the fact its m 1st 60+ mile week this year and had 2 quality workouts.

Felt really good to have this run done even though I ran solo for most of the second half. Just taking things day by day.

Normal loop through North Ogden and on the Canal Roads.

Beautiful morning for a run!

3-2-1 Breakdown

Easy run through pleasant view on the canal rd. Legs felt a little heavy from yesterdays workout and so I just took it nice and easy today.

 avg pace 7:32 min/miles 

TRACK WORKOUT/LADDER up/down

400-800-1200-1600-1200-800-400 

So it was really tough to get out the door to do a track workout solo. The guys were doing a workout out at 21st pond,  really wish that I could've made it happen, but when 2 people in the house are training for a marathon sacrifices need to be made. But I think the wife and I have the confusion settled and training mornings in place so hopefully no more confusion

So anyway I did the Ladder workout. Ken suggested it last week and said to stay @ 78-80 pace through the workout because it will get harder as I go. So that was the plan

Workout 

400-75 w/90 sec rest

800-2:36 w/2 min rest

1200-3:56 w/2:30 rest

1600- 5:20 w/3 min rest

1200- 3:56 w/2:30 rest

800- 2:36 w/2 min rest

400- 74 (workout done)

Warm up and cool down was 6.35 total miles 

 The whole entire run felt heavy, after a mile on the warm I was just thinking of doing a 30 min run and calling it quits for the day and hit a hard workout on Saturday with everyone, but  glad I gutted it out. Just want to know when running will feel good again, instead of feeling like work!

8.20 miles on the TM

P.M. 

25 mile bike ride with Jon around plain city

Met with Jon, Riley, Albert, and Jason Holt( new to the group) at the 21st pond in Ogden. Ran 3 miles with Riley and Jason then they took off to do a tempo run. Albert, Jon and I stayed back and ran roughly 6:45 avg for the run. Did a few pick ups in the last 6 miles.

Good solid week again, 60+ mileage with 2 workouts! Now hopefully I can start losing some weight quicker!

Ran 1 mile with my boys, going to count it!

Easy run on the TM. Catch shake being so exhausted in the mornings to get up and run, really need to get off swings at the hospital.

TRACK WORKOUT

 2 mile warm up

2x2 mile @ around pace 82-84 pace

splits 5:33;5:30 (4 min rest); 5:27; 5:24 (4 min rest)

2X1 mile @ 78 pace

splits, 5:13; got about half mile on the second one and was done. 2:35 for the 800.

cooldown

good overall workout, wish I could have finished it out, but got what I needed to accomplish. Legs are coming and will be 100% in due time.

cooldown

Easy run on the canal rd in north ogden. Ran with shirt of and you know what I think I got a tan! You know what I did,  I did get a tan.

Pace was 7:28 min/miles legs are way heavy from yesterday, followed up by at 10 minute ice bath. 

TRACK WORKOUT

3 mile warm up with 4X100 meter strides @ 60%, 70%, 80%, 90% effort

16X200 @ 32-34 pace w/ 200 meter jog

splits- 35, 34, 32, 33, 32, 33, 33, 33, 34, 33, 34, 34, 33, 33, 34, 32

3.15 cool down

I love this workout and love building the volume on the 200. I feel for myself at this time of the year this workout will help establish my turnover quicker and hopefully pay dividends come October. 

Legs were pretty tired today, so cut my run to 40 minutes. Hoping to get in my longest run of the year of 16 miles today. Might need all the energy that I can get.

Met with Jon from my place and did an out and back run in North Ogden. 

Like this run because the first seven is flat with some good climbing up to the canal and then the last half is mostly down with a flat finish.

around mile 7 we through in a 3 mile tempo. My overall thought was to hit roughly 5:35 to 5:40 pace that would be good. Well first mile was 5:32 and just got quicker from there.

splits. 5:32; 5:23; 5:19. Felt really good and confidence is through the roof! I know its only 3 miles, but gives me a better gage now on where fitness level is at now. Good things are coming I just know it.

Easy run today. A little warm out, weather says its going to be 100 Degrees today, man that came fast! But no complaints, would rather run in heat than bitter cold weather!

avg pace 6:58 min/miles 

Good morning. My brother just got hired on at Fremont High and he is now one of the coaches for cross country. So he asked me to come out and help out with track workouts once a week. Good times, love the individual and team accomplishments with cross country. Hopefully the kids liked the workout and they will show up again next week.

Did some warmups with the kids and then after the workout was over I just ran home. Pretty cool weather today compared to yesterday.

avg pace 7:05 min/miles

Went to go run today and just didn't feel good about it. For some reason my knee was really sore and my legs just felt really tired and fatigued. They have been feeling like this for the last 2 weeks. So anyway just listening to my body, came home mowed my lawn and did some stretches for my knee. Will attempt a workout tomorrow hopefully.

TEMPO RUN/200 meter hill repeats

3.10 mile warm with 3X100 meter strides

4 mile tempo- splits- 5:32; 5:33; 5:34; 5:29

jog for 4 minutes

6X200 meter hill repeats

splits- 40, 39, 40, 40, 40. 42; 35

about 4.50 mile cool

ran with Jon and Mark 

Easy recovery run from my house today with Jon. Planning a double today, think I am ready to try those again...... We'll see how it goes.

Easy run with Riley and Jon through the wonderful city of North Ogden

Met up with Bret at the North Ogden Nature Center and headed up on to the trails. Pace was easy and exactly what I needed for a Monday.

P.M.

4.10 miles easy. Had some extra time before work so snuck on to the TM for 30 minutes.

2.20 mile warm

12X400 w/80 second rest

splits-73, 71, 71, 73, 73, 74, 76, 74, 74, 76, 74, 73,

2.10 mile cool

Man today wasn't one of my best days for a workout. Just didnt have the consistent 70-71 pace in my legs today. Just felt heavy and tired and heart rate was threw the roof the whole workout. I started out with 60 second rest then around the 4th interval i had to go to 80 seconds and slow the pace up a little bit.  I told Bryant I feel like my body is in a breakdown period right now and hope that in a couple of weeks I will start to feel stronger.

total miles today-7.80 

Nice easy run in the fat burning zone. Wasnt in hurry to get places today, just enjoyed the run.

avg pace 7:18 min/miles 

Easy 6 miles. Was so busy today by the time I got out to run it was 7 o'clock at night and my legs were just jello. Not used to running at night I guess, so anyway made it nice and easy today.

avg pace 7:10 min/miles 

 Ragnar

1.20 warm

 Marathon paced tempo

splits- 5:45; 5:46; 5:46; 5:43; 5:43

pace felt good and relaxed, but still have along ways to go to hold 5:40ish pace for 26 miles. Definitely a rebuilding year for myself.

Ragnar run 2

8.10 miles @ 6:33 pace

nice easy relaxing run

Ragnar run 3

4.10 miles @ 6:07

good to know that 6 min pace feels comfortable again.

Ragnar run 4

My father pulled his groin running up guardsman's pass so I jumped out and ran the last 1.25 miles of his leg. Solid weekend of running; I also decided it was much funner to run ragnar relaxed without killing myself every run.

Taking next week off of running high miles to rest the knee and revamp and regroup the body. I have an intense 3 months of training coming in hopes of running somewhat of a decent time in STG Marathon in October.

Day off

Light workout with the Boys of Fremont High.

1.80 mile warm w/strides

4X800 @ 76 pace

splits 2:30; 2:31: 2:29; 2:32

1.90  cool

total miles- 5.95

p.m

4.15 miles on the TM before work 

10 miles of running on the trails. Good run today and good to explore some new trails on the Mt. side of Pleasant View.

7:40 min/miles 

No run today. 

 Went golfing instead. 

23 mile bike ride w/Jon through Plain City.

Good week off of rest for the knee. Feel like I am ready to go and give it ago for this marathon in October. 14 week plan is set and ready to go. This is going to be interesting.......

 Mile Repeats at half marathon goal pace

2 mile warm with 4X100 meter strides

4X1mile @ 78 pace w/3 min jog

splits- 5:15.63; 5:12.70; 5:12.95; 5:12.87

1.50 cool 

pretty good pacing on the last 3 splits. first one I was a little slow going on the first 800 meters but managed well the last 800.

Workout felt relatively easy, so that is huge positive. Also the knee held great! So last weeks time off did what it was supposed to do. Now a couple easy runs, then my first race of the year on Thursday. Not expecting much, but its a start to something great for the fall.

Coached the Fremont team today in some hill workouts. Pretty solid workout for the entire team. Way excited for the progression that I have seen in short 4 weeks of workouts. 

I warmed up 4.35 with the team and did 6 miles after.  Solid day and the legs feel fantastic even with yesterdays workout.

avg pace 6:48 min/miles 

Easy run with Jon. Had to cut the run short because Jon had to get back for work. Probably for the best though, save some legs for tomorrow! First race of the year, dont know what to expect!

Well not much to say about this race. All I can say is that I am grateful to be able to compete again and I have alot a work ahead of me, and with that.....

Woke up and got the troops ready for the annual North Ogden 5K, we were running a little behind because the kiddos weren't cooperating so I only managed a little over a half mile warm up without any strides. So as the race began I could tell that the I was still pretty cold and the legs weren't warm yet. Gun went off and I stayed back a little behind Ken and Bret and just tried to ease into the race and go from there. Felt okay for the first half mile then started the climb up 2600 N where there was a nasty head wind. This literally through me for a loop ended up in from 3rd to 8th to the top of the hill. First mile was 6:11 which was about a minute slower then last year. When I got to the top of the hill Bret had stopped and was going to quit, he said he was going to throw up, wasn't feeling good. I said just finish the race with me, so he started running again, and managed 2nd place.  Mile 2 didnt get better either 5:46, and mile 3 again another head wind 5:55. and managed 5:25 pace for the last .10.

Crazy thing was today is that I wasnt even breathing hard, I just couldn't get to that next turnover or lactic threshold pace for some reason. It really felt like a marathon paced run. So I just enjoyed the vibe of the race, ran with some highschool kids, gave people high fives, it was just fun.

But for seriousness I do have along ways to go. I need to get some consistent training going and need to get speed back in my legs. As the race was over I ran back to run with my son Jaerdan and my wife Nikki who was pushing are 2 other little ones. When they finished I ran to the harrisville track and did 6X200 meter repeats at 33 pace

splits- 34, 33, 33, 32, 32, 33

then finished the run back to my place. Well good to back and racing, positive outlook is that I can only go forward from here! I will live to see another day

Congrats to Ken and Bret on 1st and 2nd place 

Recovery run today. Easy 8.40 miles then Golfing with my mom, dad and bro for my fathers Birthday. Might run again tonight we will see.

Met up with Jon Heslop and Logan Fielding at the mouth of Wheeler Canyon and headed up the trails up to Snow Basin then back.

Good solid run and good conversations, good to see Logan like always.

Great week of running, knee is holding up just fine, ready to pound out some more miles next week.

 avg pace today was 8:45 min/miles

Easy run with Riley, Bret, Jon and Albert from 21st pond. Good morning and some cloud cover made for a good run today.

avg pace 7:11 min/miles 

1.65 Warm with the Fremont team with 4X100 meter strides

Workout

2X2 mile and 2X1 mile

Did this workout with the team and to me it felt like a good marathon paced workout. Never felt exerted in anyway and felt comfortable. Good sign for things to come and the legs feel great.

Splits-5:50.71; 5:40.66

2nd set- 5:44.37; 5:44.54

2X 1mile- 5:29.64, 5:45.21(last mile was encouraging to see a couple of guys on the team just dig after it and finish hard. Little slower for sure from the first split, but fatigue set in and finished hard.

finished with a 3 mile cool

Total distance 11.20 

Good outing today! Ogden crew was out in the full. Riley, Ken, Bryant, Jon and Bret. MEt at the 21st pond, did a couple of laps there to wait for ken and then Headed out to Marriot_Slaterville for a 13 mile loop.

Guys were nice enough to join me on my long run today. Heading to STG for a 3 day golfing trip with the fam and didn't want to do a long run in the heat. So it was good to get it done today.

Good conversations and stories today and pace was perfect. I was right at 7:00 min/avg for the 15. 

easy run in mesquite. 72 hole golfing trip, not much time for running this weekend.

good times for sure though.

Easy run today. Legs felt good, no complaints today

avg pace 6:59 min/miles 

Easy run today. Legs had some spring in them today, first run since knee surgery that I have gone back to back runs under 7 min pace.

avg pace 6:44 min/miles 

Aerobic Builder

3..25 mile warm

6 miles @ 6 min pace.

splits- 6:00. 5:56; 5:56; 5:54; 5:57; 6:00

2 mile cool

wanted to do 8 miles at 6 min pace but I ended up getting out when the weather started getting warm. Around 5 miles I was looking for any resource of water that I could either drink or just soak myself in and neither was happening. So pushed to 6 miles and called it.

Good start to Riley Cook's Aerobic builders, excited to see what these will do to my fitness.

Easy run on the canal rd in North Ogden. I think I am finally getting used to the heat, finally!

avg pace 7:10 min/miles 

Easy 60 min on the TM. Was watching my little hoodlums and my bros also, man what a crazy morning. Glad I was able to sneak in a run.

Went down to Draper on Friday and slept out Spencer Simpson house. Good fun talking and catching up. Didnt go to bed til 1 am. But slept solid til the alarm went off in the morning. Warmed up for 2.80 miles with some strides. Talked to Riley earlier about a race plan for myself, my goal was to go under 17:00. He told me to go around 5:25 the first mile the second around 5:15 and then give it everything the last mile. So that was the plan

Race started and stayed back and focused on the garmin for the first little bit just to gather my pace. First mile was 5:29.70, so a little slower then expected. Second mile was 5:16.27 so almost right on then the third mile was 5:33.17, the last .11 was :36.34 around 5:15 pace.

Race felt good, right now I am focusing on gathering my bearings. Having that 7 month injury with no running really took alot out of me but things are coming around SLOWLY! which is fine I dont want any set backs at all. So today was a good race plan that was executed and will improve from here.

After the race I cooled down with Riley, Bryant, Spencer, Scott and Jake. I got in 7.60 miles for a cooldown.

P.M

Spencer came up for a good friendly BBQ at Bret's house. After dinner Spenc and I met up with Jon from Lee's Market and did 4.16 miles around 7:05 avg. After the run we soaked our legs in the Creek by the Market.

Good solid day of Running!

Total Mileage-17.67 

Met up with Riley, Ken, Bret, Jon and Bryant at 21st pond. Wanted to a light workout today before the half on Wednesday. We did a 5 mile warm up and then did a couple strides and then started the workout. I did the first 800 in 2:29 and my legs were just heavy and felt heavy during the warm. So to benefit myself I adjusted the workout and did 5X400 meters.

splits were. 73, 74, 72, 71, 70.  Jogged the recoveries to catch up with Riley, Ken and Jon.

Did 2.15 mile cool

A little late getting this entry out. Haven't had time to sit at the computer and type anything up. 

So the race course I was really happy with, yes definitely aided but I like how the course brings the down hill in sections so you are not completely blown by the end.

With that... I woke up at 2:25 in the A.M.  to meet Riley and his mom at the South Weber park and Ride to make our journey to Salt Lake. Caught the bus and we were off to the start. Got to the start line around 4:30 so we had ninety minutes to sit and chill up there. I ended meeting Josh E on the blog. Around 5:20 Riley, Josh and I ran a mile up the road to the secret bathrooms. These bathrooms were in great condition! Heated seats, warm towels just fantastic, could've fallen asleep right then and there.

Jogged back down to the start and was ready to roll. Ended up talking to Brandon at the start and the plan was to shoot for 74 minutes and I was like sure. I had know clue what my fitness level was at. First half marathon since the beginning of last September and I figured if I could even run 75 minutes which is goal marathon pace I would be ecstatic.

Gun went off and the masses headed down the mountain. I quickly found Brandon and Josh and we formed a 3 man group. We took it easy to get our legs underneath us and people were passing us like crazy. I just had to stay patient and know that 95% of the runners would come back to us.

Around mile 3 we picked up Taylor Monson a good buddy of mine in North Ogden and he ended up running pretty much the next 9 miles with me. Around mile 6ish I remember a slight up hill part of the course and tried to stay relaxed and keep the same pace as if I was running down hill and as the next down hill portion came I felt good and relaxed. I was like this is what it feels like to be in a race again and to run hard! It was euphoria for me, it has been way to long!! After that I told Taylor that we are sucked in and it is go time.

Anyway around Mile 8 I could see Kevin up in the distance and I just kept an eye on him and hoped that I could catch him by the finish. Around mile 12 I caught him and I could see Trevor Baker up ahead bit unfortunately I was running out road to catch him and he finished a little over 30 seconds up.

Good Race for me I ended up 1:12:05, so better then I thought. I still have some work to do to get to that sub 1:09 half by the end of the year. But this race was the confidence booster that I needed. Also good to meet so more blog members. Its always nice to put a face to the name.

Splits for the race- 5:29; 5:27; 5:35; 5:27; 5:32; 5:22; 5:20; 5:31; 5:20; 5:37; 5:26; 5:26; 5:42 and last .15 was 47 seconds 5:15 pace.

avg pace 5:29 min/miles 

No run today. Pretty fatigued from the early morning. Legs are sore but not as sore as I would have thought. 

Ended up doing yard therapy for 4 hours. Weeded, mowed my forest that I call my lawn. and got some good vitamin D. 

Easy shake out run today, legs were tender for the first ten minutes but felt pretty good after that. 

easy 7:30 min/miles 

Aerobic Builder/Progressive Tempo

Plan today was to go with Riley and hit a tempo run but due to my 8 month old being awake half the night and my 4 year old sleeping in my bed because he is scared of the dementors off of Harry Potter sleep didnt happen last night.

So I had to go later, and was lucky enough to have my brother watch my kids helped a lot. I was able to get in an 8 mile tempo, I ended up just doing a 1 mile loop around my neighborhood so my kids could see me and plus it is 100% flat!

I started with a 10 min warm and jumped right into the tempo. My plan was 8 miles but was going to monitor my legs around 4 miles because I wasn't sure how they would feel from the half on Wednesday.

Anyway my splits were.

6:00; 5:57; 5:54; 5:50 and my legs were feeling great still so decided to roll with the progressive mileage and see how I felt. The last 4 were 5:46; 5:42; 5:37; and 5:32, the last mile was a gut check but huge improvement from 2 weeks ago when I only got 6 miles in at 5:58 avg.

10 min cool. 

Coached the Fremont team today. The team did up/downs. Quarter mile uphill and then all out effort downhill. Did 6 sets total for 3 miles.

I just warmed and cooled with the team then ran home afterwards due to my workout yesterday. Good recovery today and legs feel good.

Met with Jon from my place. Easy run today on the canal through North Ogden back to my place

Avg pace 7:36/min/miles 

Met with Jon at his house. We warmed up for a little over 3 miles then started into a 4 mile tempo run. 

splits were. 5:34; 5:30; 5:29; 5:24

cooled for about 1.75 miles 

P.M

easy 4.15 miles before work 

Easy recovery run from yesterdays double. 

avg pace was 7:28 min/miles 

Good solid run this morning! Met up with Riley and Bryant at the South Weber park n' ride and headed up to Morgan to meet up with Brad Osguthorpe. Run started out pretty easy for the first 3 miles and then we slowly started progressing towards 6 min pace. I averaged around that 6 min pace for 11 miles then the legs started to fall off. Breathing felt great but just can tell that the volume isn't quite there yet.

Last 5 miles I ran solo and was roughly 6:55 pace. Overall I averaged 6:35 min/miles for the 19 miler.

At the start of the first half of the run we had a dog follow us for about 5 miles we ended up naming the dog Morgan. I said that if that dog ran the entire way with us I was going to take it home with me. But around mile 8 the dog was no longer. Good solid run and fun times!

Also this is my highest mileage week this year and hopefully higher weeks to come. 

Run felt great today! Wanted to run only 8 miles today because my hamstring was pretty tight over the weekend. But as I got going it loosened up just fine and sort of lost myself in the run. First time in along time this has happened. Counting my blessings!

avg pace 6:54 min/miles 

Met up with Riley, Jon, Jace, and Albert from 21st pond to due are Aerobic builder. Warmed for 3 miles with a couple of strides then jumped straight into the workout.

Workout felt great, my goal was to hit sub 5:50 pace or just around that. Avg pace was 5:44 min/miles for the 8 mile tempo.

splits-5:53; 5:42; 5:48; 5:41; 5:55(over the bridge by the freeway, glad to hit under 6 min/pace); 5:37; 5:37; 5:40.

After the workout I went to the creek by Lee's Market and sat in the water for a 10 min natural ice bath. good solid morning today. 

P.M

4.05 miles before work, I am officially blown! 

Man legs were heavy today! Decided to cut the run short and then I will do another 4 before work to hit my daily 10 miles. 

P.M

4.05 miles easy before work. 

TRACK WORK

3 mile warm w/4 X 100 meter strides

Workout

2X1 mile @ 77 pace. splits 5:09; 5:07

2X800 @ 74 pace. splits 2:28; 2:26

2X400 @ 68 pace. splits 68; 69

2X200 @ 30 pace. splits 31; 30

all repeats were done with a 400 meter jog recovery except 200s were 200 jog recovery

2.85 mile cooldown

total mileage-11.20

side note- I am down 18 pounds since surgery. Starting to feel like I almost normal again.

Easy 40 min run this morning. Doing the 18 hours of Ogden tonight and tomorrow. So most likely at least 30 more miles in the next little but. Should be some good times!

P.M.

5.60 miles on the trails in Ogden. R-scape relays! Blast! 

3 runs during the R-scape relays. Our team ended up taking second with 4 guys. Lost to Davis High School boys team. Usually I am a pretty humble loser but during the night runs our team caught some of the Davis team cutting the course to make there times look better. Also there not very smart or suddle about because the very last run in the broad daylight they did the exact same thing, cut the course right behind my teammate Manny Cypers. Overall we figured it was about half a mile per run, so per 20 laps=10 miles. We caused a commotion about it, but nothing was done. Oh well, said and over with, I guess whatever it takes to make themselves feel good, besides they only won a Salomon waist pack. Hope it was worth it!

We ended up with 19 laps for a total of 106.4 miles in 15 hours. Good times.

zero miles today. Came down with some type of stomach bug yesterday. Felling crazy weak!

Easy 60 min run. Stomach still feels pretty weak. This stomach bug has thrown me for a loop and has taken a lot of energy from me. Hope to get that back sooner then later.

avg pace 6:59 min/miles 

good run today. still not feeling so well, sharp abdominal pain today. just glad i got this one in.

2 mile warm

Progressive 8 mile aerobic builder

splits 

5:50; 5:46; 5:43; 5:40; 5:36; 5:33; 5:33; 5:30

.20 cool walk

avg pace for tempo 5:38 min/miles 

Easy recovery run today. Thinking I am finally over the stomach flu and feel back to 100% again. So I guess I will take this week as a good down week and ramp it up again next week.