Hurt so good.

Tempo Run/200s

Man what a day, weather was awesome, felt like it was the middle of fall! First WOW of the year. I had planned a 5 mile tempo with 6X400s after but with how well my tempo went I dropped the 400s and committed to 200s instead.

warm was 3.71 with 2X100 meter strides

Tempo was 5 miles 

splits were 5:01.75; 5:10.35; 5:08.51; 5:08.24; 5:05.59.

Tempo was A+++ in my book! I did this tempo about 6 weeks ago and averaged 5:13-5:15 pace which was my fastest to date. Now todays was 5:07 avg. I am on cloud nine now. I know great things can happen. The Great Riley Cook told me to quit shooting for the sun and reach for the Stars. I also saw a quote today that was really good. It stated, "What matters most is what you do when the pain sets in." Agree with both those statements and they will be in my mind everyworkout that I do.

10 min jog

then did 6X200s- splits- 33; 32; 31; 31; 32; 32; 

jogged .15 home

total mileage was- 11.87

Good to run with the guys this Morning almost had the full group out today. Missed Dave would have been fun running with him again. We had Bryant, Ken, Albert, Jon, Bret, and Riley. Great guys! Also cant forget Jason, Jace and Steve, we have a killer group up north here.

P.M

5.05 around North Ogden what another beautiful day besides the smog!

Half tights and long sleeve shirt.

avg pace 6:28 min/miles

A.M

Had to cut my run a little short today so my wife could get to her work meeting. Good solid run with Albert, Riley, Dave and Bret. Fun morning Dave and I had to use the bathroom about 2 miles in and the bathrooms that we used are glorious beyond measure, heated during the winter! Anyways Riley came in and we gased him! He almost lost his dinner from last night, made for a good laugh.

P.M

6 miles easy on the TM. 

avg pace 7:14 min/miles

Great run today with the fellas. Riley, Dave, Jason, Ken and Jon. Started at the 21st pond and looped into marriot-slaterville area. Run started out at a easy pace and progressively worked into a power run miles 3-8 were roughly 6:10-6:15 pace. I felt like I got into groove and just went with it and started slowly working the miles 9-14 were 5:54; 5:52; 5:43; 5:41; 5:33; 5:18. After that we regrouped and jogged easy back to the pond. Now I am enjoying the sweet heavenly beverage of the Monster Energy Drink. Zero sugar/Zero Calories pretty dang good my friends.

avg pace today was 6:17 min/miles

Easy run on the TM @ Weber State in between classes. Started at 7:30 pace ended at 6:30 pace.

2 mile warm up with strides

8 mile tempo run progressive

splits- 5:27; 5:27; 5:27; 5:24; 5:21; 5:19; 5:16; 5:08

by far this was my best feeling builder yet. The last 3 miles felt great and didn't feel labored at all! Good sign for next weeks race.

2.30 cool

Jon, Riley, Albert and I hit a new loop through west Weber and Gainesville? this morning for a solid almost 12 miler. Loved the new loop and new town that I didnt know excisted in Utah.

Easy run on the TM. Was going to do mile repeats but the legs were beat from work today. Plus stomach was acting up and I felt a little dehydrated. Excuses, excuses I know but will most likely get some good volume on Saturday.

Easy run with Riley on the Striders 10 mile course. Good solid run and good to have some company for its not the easiest course to run alone. Pace was roughly 7 min/pace.

Should be able to get a double in tonight.

Oh and by the way, 1 week of school down, 14 more to go until graduation!

Its about Dang time!

3-2-1 Breakdown

3 mile warm

3 miles @ goal half pace- Splits 5:16; 5:12; 5:10

2 mile jog

2 miles @ 10K pace- Splits- 5:08; 5:05

2 mile jog

1 mile @ 5K pace- Split- 4:59

Half mile cool. 

Total miles- 13.50

80 minute run on the TM @Weber State. Need to start bringing my cold gear but it's just easier to grab a pair a shorts and shirt. Great run non the less.

Easy run this afternoon, pretty nice day. 

6:28 min/miles

Interval Session

Last small workout before this weeks half marathon in STG. Did my usual 6X400 with 1X1 mile @ the end of the workout.

Did 4.20 mile warm. During the warm up my stomach felt like garbage, I ended up stopping 3 times to use the restroom, luckily I was in North Ogden so my parents house was useful.

After the warm up I did 6X400 and my first interval felt like crap. Legs were heavy, breathing was off and I thought I was going to suffer during the entire workout. But after the first one I ended nailing the workout and felt better as the session went on. Here are the splits:

6X400 with 400 meter jog

Splits-70.59; 65.57; 62.03(NEW 400 PR***); 67.00; 65.85; 64.37

Jogged 1 mile for cool

1X1 mile- split- 4:49.73. Mile goal is always supposed to be at goal half pace but ends up always way quicker. But I will take it. 

.70 jog back home

Ran with Clyde in STG from his place. Hit some of the half course, pretty casual run. Good to catch up with a good friend.

Great race today! On my phone so will type report tomorrow. But for the most part I ran in the range I thought I would be. Had a shoe issue at mile 1 that cost me probably 30 seconds total for mile 1 and 2. Spent a lot of energy catching the group, which effected me a little the last 2 miles. But no complaints, happy with the way things went.

Alright so made it back home and didnt like to see this stuff that is white that we call snow! I thought it would melt in 2 days but I was way wrong.

So the race went well considering. I met up with Dave H. Clyde and Dave O. about an hour before the race began as we were going we saw Matt and MIke and all of us warmed together. I got roughly 4.40 miles warm and was good to go.

So at the beginning of the race in the first mile Bryant took the lead almost as the gun went off, I stayed back a little and settled in the middle of the group for about a quarter mile then decided to jump up with Bryant to keep him company. He said he wanted to average 5:10ish and was hoping 5:15ish so I said I am just going to stay with ya for as long as I can and just work. Well that was short lived! As soon as I said that my shoe came untied! I used a choice word that I will not repeat, so I instantly stopped and tied my shoe. From then on out I was really in panic mode even though I didnt want to be. I quickly caught up to Matt and ran with him for the first couple of miles but I really wanted to be up in the lead group so I ended up working a little harder then I shouldve for the first 4.50 miles then I needed to which I think costed me some seconds in the last couple of miles of the race.

By mile 4.50 I caught the chase group by now Bryant was well in the lead but could still see him. I quickly took the lead of the chase and didnt look back. I know Mike came with me and we ran together til roughly 7 mile marker. As I was coming down the back end of the steep hill around mile 8 my shoe felt loose and I looked down and again shoe lace untied! But on the other foot, I decided to run with it as far as I could go and was going to stop and tie it when an oppotunity presented itself. I looked back for the first time around mile 9 and there was a stream of guys behind and there was no way it was happening so I ran the rest of the way with the lace untied. Around mile 11 I was started to feel the earlier miles and looked back again and saw Steve S. I dont know if he saw me but I gave him a thumbs up for I was way impressed. But at the same time I was like I am going to have to work until the finish. So the last 2 miles I really thought I could close it down to low 5s for my splits with how well my workouts have been going but just didnt have the closing speed I wanted. But still came through the finish in 1:09:45 and this was officially I PR for an honest course so I wont complain and just glad to place 2nd after what had happened with my laces and also especially how stacked the field was. Tons of talent in Utah.

Okay so going back to my splits for the first couple of miles and the last couple of miles. So this is my thinking My first 2 mile splits were 5:24 and again 5:24 so for me I feel this was a 20 second lost. I felt like I really had to work hard to get my lost time back and felt that it effected me in the last couple miles also. splits for 10, 11, 12, 13 were 5:20; 5:28; 5:24; 5:23 So really and honestly I feel like those couldve been closer to 5:20 so again another 15 if I couldve close so an overall of 35 seconds which possibly couldve been a low 1:09. Also taking in consideration of running with a shoe that was slipping off my foot for the last 5 miles played a factor also. I dont know just thinking out loud. Glad it was the first race of the year and can only improve from here.

Here is all my splits- 5:24; 5:24; 5:14; 5:11; 5:13; 5:27; 5:29; 5:11; 5:11; 5:20; 5:28; 5:24; 5:23 and 5:18 pace for the last .11

Overall fun to be in STG with family and alway enjoy the group of guys down south! Again thanks STG city for puting on a great race!

Easy run around our condo before heading up back north. 

6:45 min/miles

Met up with Dave from Lee's in North Ogden. Had a nice relaxing run and good conversation. Pretty pleasant morning.

Easy run on the TM after class.

avg pace 6:40 min/miles

Easy 20+ miler this morning with Riley, Dave and Jason. Route was our new west haven route with combination of our aerobic builder route. I actually felt pretty good for the entire run. Ogden Crew is doing some great things, I am glad to be a part of it.

Easy run on the TM after work and then 2 hours of Basketball with some buddies, now doing a project that is due tomorrow that I havent started on. Its going to be a late night.

A.M.

Was lucky to sneak in a 65 minute run today. Been so busy with school didnt think I was going to get one in today. Hoping to double after the a Ogden Crew get together dinner.

Good cap to a solid recovery week. Excited to get back to work next week and set up a solid training plan for the upcoming spring. Plan right now is to do some but not all of the WRC in Ogden for training purposes. Next "A" race isnt tell May at the Ogden Half so hopefully I can get used to these 80-90 mile weeks, hoping for a breakout year.

Forgot to throw in that the 6 miles at Marathon pace were at 5:27 avg. Good to shake out the legs.

5.50 mile warm 4X100 meter strides

Small Interval workout

3X800X400

800s were at 2:20 to 2:26 pace

400s were at 64-68 pace

rest was 90 seconds

5 mile cool

total mileage- 13.00

AM- 4.25; snuck in 30 minutes before taking Korver to school

P.M- 11.00; 75 minutes on the TM; for the most part pretty chilled run, avg pace 6:40 min/miles

3.00 mile warm

8 mile Aerobic builder

avg pace was 5:24 min/miles

1.30 mile cool

Todays workout felt a little tougher then normal. 3 hard workouts since Saturday is probably adding up. Glad I got the workout in and another AB in the books.

Easy as it goes. Nice 85 min recovery run from yesterdays workout. Weather doesnt look so promising for this weekends 5K. I think since the WRC has been going they have cheated the weather every year and each race has been gorgeous. Might come to an end, lets pray that it doesnt.

A.M

10.30 miles up and around Weber State and into South Ogden. Stayed as flat as possible, saving some of my legs for the beast of the hills tomorrow. Weather looks cold but promising! Crossing my fingers....

P.M

5.00 miles on the TM

WRC 5K OGDEN

Well first race of the Ogde Winter Racing Circuit went well. I wasnt planning on running it this year but I entered a contest at Mckay Dee Hospital and WON! So they are sponsoring me through the circuit and got me into the Ogden Half Marathon in May. 

Anyway I showed up way early so I get my shirt and stuff together and as I was getting ready to warm up I realized I forgot my watch. So today was all off of feel which is fine sometimes racing that way is better. Managed to get roughly 2.5 miles in for warm. 

For the race I saw James Moore, Jed Johannson, Nick Fischer and that was pretty much it. As the gun went off I took off and tried to attack the first mile to get a solid cushion so I could take it easy on the hills. But as I got to mile 1 I took a peak back and Nick was about 10 seconds back so I pushed the hill and attacked the down hill portion as I got to mile 2 I couldnt see him anymore. 3rd mile went pretty fast and sprinted in for the 16:45 finish and a new PR on that course. 

Its crazy the last 3 times I have raced the 5K I have been pretty close in time every year.

2010- 16:54; 2012-16:56; 2014-16:45(PR)

Anyways I wish I knew my splits but it was it is and it was a great deposit today

After I met up with the Ogden Crew and tacked on 10.75 miles with they guys. Great morning!

Total mileage- 16.35

P.M

6 miles easy on the TM. That 90 mile week was nitching at me and had to go get it. First 90 week in probably years!!

Some Photos from Intermountain:

Track Workout @ weber state indoor track

3.50 mile warm with 4X100 meter strides

4x1000 @ 75 pace splits- 3:07; 3:04; 3:04; 3:02

4X800 @ 73 pace. Splits- 2:26; 2:25; 2:25; 2:24

4X400 @ 68 pace. Splits 68; 68; 67; 64

Recovery was floating 400s mostly just to get more miles in

400s were 75 second rest about 50 shuffle

1 mile cool

Felt really strong today. Goal was to hit 75 for entire workout but got into a groove and ended up being one of those days.

Total mileage- 12.25

Easy run on the TM. Nothing fancy at all

avg pace 7:00 min/miles

3 mile warm with 4X100 meter strides

8 mile tempo @ 5:21 avg

1.35 cool back home

Tempo went good felt alot better then last week. Had a major side stich at mile 2 so I stopped for a couple minutes to stretch it out then the last 6 went well. 

Played basketball for 2 hours and based off equivelent time and running I found a chart that stated 30 minutes of basketball is equivelent to 1 mile of running.

adding miles since it was time and good cross training.

Easy run with Riley around Weber State and up into Uintah area. Nice and casual, good conversation like always

P.M.

5.40 miles on the TM. Legs felt 10x better tonight then this morning. Pace easy, 7:24 min/miles

Plan today that I set forth on was not accomplished! :(

My 30th Bday is tomorrow and I really wanted to do a 30 mile run. I have been planning it for awhile and I know its manageable. But today the body thought otherwise. 

For 24 miles I avg 6:27 min/miles. The thing that I lacked today was liquids, and gels. Around 21 miles my body started shutting down and I slowly started hitting the wall. 

Mile 21 was 6:28l mile 22 was 7:19; and after that I decided to head home and cut it before it got worse. last 2 miles were around 7:30 pace.

Little bummed but not disappointed. Its something to work towards if I want. Next attempt I will be more prepared with taking water more often and gels earlier.

Planning on getting 6 in tonight to get 30! This was option C.

Great runs today by the Ogden Crew! Sounding like everyone did really well at the 10K/

Easy run on the TM. Nice morning off from school it was nice to actually sleep in after a long swing shift in the ER.

avg pace was 6:40 min/miles

Was going to do 8 mile tempo today but man I was fatigued and felt flat! So no workout today, hopefully tomorrow. Fatigue was most likely due to lack of sleep and I had a pretty bad sinus infection over the last couple of days, so really not to bummed that I felt like garbage.

3 mile warm with 3X100 meter strides

8 mile tempo @ 5:18 pace. First 6 were at 5:19 avg then dropped to 5:15 for the last 2 miles.

Workout was done on the TM @ 1% incline. Wished I couldve gotten outside but it was raining and blowing pretty good. Pretty happy with how today especially with how crappy I have been feeling the last couple of days. Excited and should be ready to roll another half next weekend.

1.20 mile cool

P.M.

4.25 miles @ 7:04 avg

A BIG FAT ZERO!

Celebrated my 10th anniversay with my beautiful wife! No regrets and loved every second of this day. Here's to 10 more!

Met up with Dave at Bues pond and did a easy casual 10 miler up around South Ogden

Great to have company for a run

P.M.

Easy 5.60 before dinner, taking all the kiddos out for Pizza! Good times for the Van Beekum's

WRC 10K

Met up with Dave around 7 to hit some miles before the race started. We managed 5.50 miles

Race:

Today I had no pace planned I just wanted to go out and push as hard as could and whatever the day brought me thats what it was. As the gun went off I quickly jumped out into the lead and then all of a sudden James came blowing past me so I tucked behind him until we started climbing the first hill. This comes around .25 miles into the race, from there I jumped into the lead and just rolled with it. First mile was 5:20; then the bombing down hill came into play and this is where I got a couple seconds up on Dave I hit 4:52 and then mile 3 was 5:10. Now the last 5K is pretty much all uphill until about mile 6. Really the goal from here was to see if I could maybe get Bryant's course record since I was on pace but for the most part the hills sucked me in and I just held on for dear life. Mile 4 was 5:27; Mile 5 was 6:10 and mile 6 was 6:02. After talking to Dave he gained about 15 seconds or so on the hill portion. For the last .20 I hit 57 seconds.

After I thought my effort was right, and happy with that.  I am going to keep running these races as training and just continue to hit some higher mileage until May. 

Good race but Brutal. OgdenCrew took 1st and 2nd place today. Great race for Dave today, probably best effort of the year.

P.M.

4.20 miles easy on the treadmill

Photos of todays race:

Good easy Monday run with Dave and Riley. Weather was 55 degrees and gorgeous! Not to shabby for February up north. Always fun and good conversations. Refueled with Darigold and now off to work. Great start to the week.

Plan was to do a 4 mile tempo with some 400s. But stomach bug got me hard today. So no workout. Just an easy run with like 4 bathroom breaks. Glad just to get outside again today. Great weather for February 

Stomach felt alot better today then it did yesterday. 

Decided to do 4X1 mile today. Started at Marathon pace, 1/2, 10K, 5K

Splits-5:27; 5:18; 5:08; 4:58

Good workout that wasnt to taxing on the body. Starting to cut the miles for this weeks half, hoping its going to be a good one.

I usually take the Thursday off before a race but had some extra time and decided to do 4 miles easy before heading down to STG.

Going to be a fun weekend hanging out with Greg Kinnear. I consider myself lucky...

easy run on the ZEN in STG. Good run before race day. 

DOGTOWN HALF MARATHON

Going to make this nice and simple. 3rd race of the TRIPLE CROWN presented by 1LAW. Headed down to STG because the 1Law stated that they were going to give out 1,000 to the overall circuit winner. Thought it was a good opportunity to win some money. Anyway story at the end of the report.

Hitched a ride up to the start with spencer simpson and Amy Cook. Warmed for about 2.5 miles and threw in 2 strides with Spencer and headed to the start. Talked to some guys from the STG running team and got focused and began the race. 

Talked to Aaron Metler for the 1st mile and we wanted to work together for a bit and go with the flow. Aaron was shooting for 1:07 and I was hoping sub 1:09, but the course ended up being a little bit more challenging then we thought. So anyway by mile 2 Aaron and I were all alone and still running side by side. We hit a dirt trail around mile 3 and was way careful threw there so no ankles were sprained. By mile 4 we were running threw hell hole canyon just a gorgeous ravine that led down to the river bottom. At mile 4 Aaron put 4 seconds on me and it stayed that way til about mile 6. He then opened another gap and had about 15 or so on me through 8. But at miles 8-9 I had a good couple miles and closed again and got   6 seconds behind him, now I was sensing that this was going to be a race if I could muster a solid mile 10 up a beast of a hill. I ended up hitting 5:53 and talking to Aaron he was about 5:30 so he put about 30 seconds total gap on me and opened about another 15 on the downhill through mile 11-12. I tried to get back some time but was running out of distance around mile 12 the race was won. There is a turn around spot just past mile 12 and I saw Aaron coming back at me. I gave him a high 5 and told him congrats! From there I ran in off of feel and came a little short of my sub 1:09. But not dissapointed because it was very challenging and I gave it my best. 

So the story of the 1Law. At the awards I was supposed to get $1,000 for winning the series. The guy at the awards announced the winners and prize money was $250. Now I dont want to sound ungrateful because anything helps. But I was mad, spent alot of money on travel and time for this and they back tracked on everything that was promised. The owner of 1Law  kept telling everyone he nevered stated 1,000 and I should be grateful for what I got. Anyways not to vent alot. My wife and spencer got 100 more out of the guy and Amy Cook got $100 after the guy wasnt going to give her anything.  Just frustrating with the overall outcome. 

Anyways great race will do it again for sure.

Here are my splits: 5:15; 5:04; 5:10; 5:01; 5:16; 5:26; 5:27; 5:09; 5:27; 5:53; 5:22; 5:33; 5:18 and .10 was 4:57 pace. 

Good pictures from STG running center

Easy run with Spencer in STG before heading back north. 

Easy run on the WRC 10 mile course.

avg pace 6:44

easy run on the TM. Legs feeling good and recovered,

Fantastic spring like run today! Just Beautiful weather for the end of February!

Hit the North Ogden Canal rd for the first time this year. 

great run

6:38 min/miles

P.M.

4.70 miles @ 6:24 min/miles before dinner

Now hitting the books til my eyes call it quits! Cannot wait til I graduate in April!

easy run after work on the TM. Legs are pretty fatigued, hate running after a 12 hour shift, just feel beat.

Well didnt have any plans to get out today. I am coming into the hardest 3 weeks of schooling that I ever will have and right now it is tough to fit anything in. Today I have been looking at a computer and a book for 6 hours already and there is no end in sight. But anyway my brain was not focusing so I got out for a quick run and threw in a 5 mile tempo, with no pace in mind and just to go off of feel.

This is what the run looked like

3.50 mile warm with 2X100 meter strides

5 mile tempo 

splits- 5:33; 5:31; 5:38; 5:35; 5:19

2 mile cool

3 mile tempo, 7x30 second hill repeats, 2 mile tempo

Had some time in between my classes at weber state and decided to hit a workout. Workout was done on the WRC 10 mile course.

1 mile warm

3 mile tempo

Splits- 5:14; 4:57; 5:15

Did about a mile and a half jog then hit

7x30 second hill repeats with min jog

2 mile was on miles 8-9 on 10 course

Splits- 4:50; 5:00

1.10 cooldown

Workout felt great. I feel like I got some good downhill fast miles and did good work on the hills which are my weakness. So hopefully I can turn the hills into something that I can be strong on.

Easy recovery run today. Legs were pretty trashed, but a good trashed. 

todays pace was 7:04 min/miles

Easy run on the TM. Busted out 2 tests today at school and have a little bit of breathing for the next 24 hours before the next big one. Little bit of light......

10.75 miles on the TM after work

.30 warm 

6X200 meter strides down my road; with 35 seconds rest

.10 cool back home

nice and easy. Legs are a little beat up from playong basketball last night, but should be good to go for the 10 miler tomorrow.

WRC 10 Miler:

I showed up to the 10 miler not in the best condition. I was up for most of the night with stomach issues, dehydrated and I was way sore like I had a huge workout or something. So I was hoping with the USATF road circuit I could manage at least top 3 for points for the day. So that was the plan.

Did a quick 2 mile warm and I felt like garbage so I was just hoping for the best. As the race begun I went out a little slower for the first mile then I did the 10K. To my surprise at mile 1 I was by myself. I saw Riley and asked if anyone showed up(he got that in pictures below). So anyways I went a little slower again in mile 2 and I took a peak and did not see anyone at all. So I pushed for 2 more miles because that was the initial game plan. Push for 4, take 3 miles easy on the hills, push pace for 2 and just finish. Well at around mile 4 I had alreadu gained a 2+ minute lead and mentally checked out for the race. My hill splits and down hill splits were slower then on most training runs on the course. But it was sort of nice because I wasnt feeling it and I didnt want to beat myself up for this race

Overall it was good to get probably the easiest 1st place circuit points I will ever get without killing myself

It was good to see all! James and Steve I thought both of you guys ran well especially with the higher mileage on the legs.

Amy Cook is going to be a destroyer this year so watch out ladies. 

So back to the drawing board. Riley thinks I am running the SLC full, but I think I need to set him straight!

splits-5:24; 5:00; 5:27; 5:21; 6:11; 6:21; 6:52; 5:06; 5:21; 5:32

Overall I am happy with getting miles in the bank. Feel like I couldve been in the mid 55:30s if felt better. But hey a win is a win! Congrats again to everyone!

f

90 minute run today. Enjoying spring break right now, its going to be tough to come back next week.

Started very easy today then as I got going I started feeling pretty darn good.

First mile was 7:28 to the last mile 6:18. Avg pace was 6:41 min/miles

Easy run on the TM. Nothing fancy.....

avg pace 6:59 min/miles

P.M.

4.10 miles easy. Now homework on springbreak, Lame!

3.40 warm

10 mile aerobic builder in 54:45 avg pace 5:28 min/miles

.40 cool back home

workout felt great for the most part. I had a tough mile at mile 9 where it was gradual up and slight headwind. Split was 5:41(pace adjuster stated 5:27 so good to see effort was there). After mile 9 I was able to rebound back and hit 5:22 for the last mile. 

Great workout and another run deposited.

Just me, the trail and my Go Run Rides. Beautiful night run!

Eay run on the TM

Finally got out and met up with some of the Ogden Crew members this morning. Met at the one persons name that is not to be said house. But I guess we can call him Riley for this post. Jason was there also. We did a 12 mile casual run around South Weber and Uintah and then picked up the pace for a gradual uphill 3 mile tempo run. Splits for me were 5:18; 5:35; 5:28.

Good run and good pancakes after. Solid start to the day. 

Easy run up and around Weber State. Good run today but a little windy towards the end, just glad it didn't rain.

Great run today! Legs felt awesome prob first time in the last 3 weeks! 

Here's to the turn around!

Track Workout Wednesday

2.50 mile warm up with strides

Workout was 10X1mile with 60 second rest. Goal pace was 5:16 min/miles

splits- 5:06; 5:13; 5:08; 5:06; 5:04; 5:07; 5:10; 5:14; 5:10; 5:03

2.1 mile cool down

Workout went way good today! Huge mental buster. To be honest I have not been looking forward to this workout since Coach Cook put it down in writing for me. Once I started rolling the miles it felt like I just got into a rythem the enitre workout. I started getting tired on the 7th mile but hung in there and finished strong on the last 3.

Good to have it over with! Thanks Riley for the workout!

Just took things nice and east today. Started at 7:30 pace roughly and ended at 7:05 pace. No catching the 7 minute guy today!

Easy run on the TM after class.

TRACK WORKOUT

2.6 mile warm with 4X100 meter strides

Workout:

20X400m with floating 90 second rest;  Goal pace 68 seconds

splits:

68; 66; 67; 67; 67

67; 67; 67; 67; 69

68; 67; 68; 67; 67

70; 68; 68; 68; 68

2.2 mile cooldown

Great overall workout! On the 16th repeat my hip popped and I had some pretty good pain for the rest of the workout. Not sure what it is, but not concerned, icing and rolling hopefully will do the trick. This is the most 400s that I have done in a single workout. Overall avg was 67.55 seconds, Just under my goal average. Great overall week with 2 hard workouts. great to chalk it all up and work on another week.

Run in between classes up at Weber State. Ran for 60 minutes then threw in 8x200 meter efforts @ 100% up at bues pond. Solid run for a Monday.

Easy GoRun today. Just finished up one of my college courses early. Feel so good to be done with at least one class. 2 more classes people! The light is slowly getting brighter.

P.M.

Snuck in 3 miles after dinner. Nice day today! Spring is in the air!

Easy Run again today. Was planning on getting a 20 in today with 15 mile progression but school got in the way and didnt want to be running til 10 at night. Took it easy and had a slight push for about 2 miles at 5:10 pace. I'll take what I can get these days.

Run on the TM after work. Pretty nasty storm while I was running. Glad I was inside.

Easy run after school. Feels like this week has been a bunch of easy runs. That will change for next week.....

Golden West 5K

Needed to do a 5k today beacuse on the schedule for my workouts I had 2X5K to do. So I figured I would race one then jog for about a mile then do another. Well I got the one 5k in and with time and a test that I had to take at the school I did the other one as soon as I got home

So time on 5k says 15:09 and I had no Garmin and was just going to race off of mile markers but in the race they had no mile markers so that didnt work, and told by Bob Lambert who drove the course said it was like 3 miles which would make sense because on this hilly course there is no way 15:09 was doable for me. I most likely would be around 15:30 to 15:40.

Any race was only competitive for the 1st mile. I had some highschool kid was running with me and around .25 he looks at me and had a brief convo and this is how it went

Kid- You are for real, huh?

Me- what? 

Kid- You go to college? 

Me- yep, Weber State

Kid- Are you a pretty good runner?

Me- Well, you are about to find out, arent ya.

From there on I didnt see that kid again. Pretty fun beating up on the youngins'

Any way dont know my splits I would imagine if my time was 15:09 and it was 3 miles then by easy math it would be 5:03 min/miles

Cooled for 3 miles then left to take a test.

P.M

Got home and headed out for the 2nd 5K of the day.

warmed for 3.25 miles

5K splits were 5:01; 5:04; 5:03. and 29 seconds for the last .10. Time was 15:36

jogged one mile home

Run up at Weber State in between classes. Did some good exploring to find new roads to run on and came across a parkway path down by the Ogden Country club. Loop is about 1 mile but gorgeous! Think I might have found my new route to do some interval sessions on. Pretty nice day to run considering the couple of inches of snow on the ground.

BIG FAT ZERO!!! Had an issue with a group project at Weber. Anyways ended up doing an entire semester long project that had to be done again. Pounded out 13 hours straight on the computer. So close to being done! 3 weeks!

Crazy couple of days with school! Long story, but I am glad everything is overwith for now. Just glad to sneak a run in at 10:00 at night

Another busy day at school and homework, but hey another paper down and got in another run. So who's complaining.

Quck entry and will add to it later. This race was pretty frustrating performance on my end. I feel like I could have definitely competed better. Just from the get go I really struggled to get my breathing under control. I felt the lack of miles for the week played a huge roll in staying primed and ready to go. Tons of stress from school and a bunch of other things all added up I guess.

I am grateful to run against a great group of men such as. Scott, Bryant, Jace, Fritz, Spencer, Jason. Just an awesome group.

Congrats to Scott for a great finish. Like fritz said the performance of the day and I too would have loved to see the finish. Motivation for next race I guess.

Anyways back to studying will have a full report after Wednesday.

Want to tell Scott again, thanks for the motivation and up humbleness on your part. I feel that you knocked it out of the ball park! Congrats again!

Splits later to come......

Got out to go run in between study sessions today. Run was awesome in the 60+ degree weather. 

Had an emergency bathroom stop around mile 8 but for the most part run was good. Still quite sore from Saturdays race but that should be gone in the next couple of days anyways.

Back to studying.....

Legs feel a ton better today. Planned the next 4 weeks leading into the Ogden Half. Hopefully this quick program will shock and revamp the legs.

WIth the program I might bail on the SLC Half, not sure yet. 

Avg pace 6:22 min/miles

Had no real goals in mind this week til Saturday on speed work. So anyway I was browsing on Strava and saw that Riley had some course records that he took from me so I went out and rightfully got some back! North Ogden is my turf, not Mr. Cooks :}

avg pace tonight was 6:27

by the way I took my final Oral Practical @ Weber State. The light it bright my friends. 4 days left, then the real consistant training begins!

Easy run after work, nothing great, enjoying the nice weather.

Got home and went and played some basketball for an hour.

Great weather this morning. Ran around south Ogden in between classes. Felt like garbage for majority of the run. Had a good spurt in the middle where I felt okay and was able to go sub 7 but for the most part I was way heavy. I need to quit playing basketball on thursday nights, and I will most likely feel a lot better.

Almost got the 7 min guy today. 7:04 min/miles

Retired my first pair of Skechers Gorun ride 3s today. I have been impressed by the amount of cushioning and the hold up. Steve Hooper you might want to think about it. Skechers who knew right?

Met up with fellow @OgdenCrew members Jon and Bret this morning at Lee's Market for a solid long. Bret did 10 miles because of his debut Marathon next Saturday in SLC. Kid is in shape I expect greatness from him next week.

After Bret left Jon and I started doing mile repeats every other mile. Goal was to start at 5:30 and go a little faster each time. 

splits- 5:29; 5:21; 5:15; 5:08.

Wanted to get one more in but due to time I had to cut our goal 20 miler 1.5 miles short.

But overall solid workout, my plan is to get the endurance back in my legs. I feel the speed is there but no endurance for the long races. Glad to finally run with people, I was getting bored talking to myself all the time.

P.M.

4.15 miles easy around the big block. Good solid day of running

Felt great today! Nice chill in the air, last week of school. I can just feel the stresses releasing and can see the light. Body responded well after a solid long run/double on Saturday. Feeling optimistic about this next training block before Ogden, and feeling motivated to knock it out.

avg pace today was 6:39 min/miles

Easy out and back run on the Canal Rd from my parents place.

avg pace 6:43 min/miles

Got out a little late today due to school and my second boy had his kindergarten roundup, Yeehaw! 

Anyway warmed for a little over 5 then decided to due some mile repeats. So last week I was supposed to do 4X1 mile but decided to use a recovery week instead.

So I managed today 3X1 mile and the splits were 4:47; 4:47; 4:48. Recovery was full. It ended up being like 2:30 seconds on avg. Started the 4th but GI isssues kicked in around a quarter in so I flushed the last rep and cooled down back home.

Good workout today, legs are feeling good and strong. Loving how I am feeling lately. 

Easy revovery run tonight. Legs were way heavy for the run from yesterday's workout. Splits were from 7 min to 7:30 pace.

overall 7:04 avg

Cut my run short today. Doing the SLC Half tomorrow and want some type of energy to race.

Did 3 miles and then 1 mile at 5:19 then 1 mile cool.

avg pace for run was 7 min/miles

SLC HALF 

Went into this race with some but not alot of expectations. I didnt cut back mileage at all. Plan was to start incorportating temp runs into my longs with the hopes that by June I will be ready to go for the Utah Valley Marathon. So with that said....

I stayed the night in SLC with Bret Ferrier, got to the start around 6:15 and did a light warm with strides. As the race started it was a pretty stacked field from the get go patrick smythe, some guy from colorado, bret hales, matt poulson, steve shepherd , mike nielsen. Knew it was going to be fast!

My overall goal was to hit around 5:20 pace for the race and just stay back regardless where the pack was and how the race was going. First mile was pretty casual with some good up and some good down, then it went straight into the avenues and climbed a little bit, race went into city creek bcanyon which was gorgeous. At this point I felt comfortable and was hitting a couple sub fives and some five teens, and I was being dropped fast! I had to stay calm and look at the overall perspective of things and let them go. Mile 6 was little up hill and with some down in 7 and killer steep up around mile 8. By this time I actually was gaining on the group and ended up catching Matt at 9, only by default. Matt had some major GI issues which totally took him out of the race. If that didnt happen I wouldnt have caught Matt, he was looking strong. Now at this time I could see Mike about 10 seconds up but at mile 10 I had an unfortunate bathroom stop which took about a minute. Once I came out I felt really good and had some solid miles into the finish. Overall with the bathroom break my avg pace was 5:24 min/miles. Not sure of my time since I stopped my watch in the bathroom, but will post it as it comes available. 

Overall I was 6th place. 

Cooled for 5.5 miles, with Justin, Scott Keate, Steve and Mike

2 mile warm

13.30 SLC HALF 

5.50 mile cool

total miles- 20.80

easy run with Jonny Boy from my place this morning. Did Just under 10 with Jon then added on some more after.

just beat the 7 min/guy today

6:59 min/miles

P.M.

4.20 miles before getting ready for work. I enjoy not having class, I feel like I can get more accomplished in running and around the house. So glad to be done!

Easy run up in North Ogden. Run was mixed trails with some roads. Little bit of exploring on some trails but overall nice even pace, not stressful at all.

avg pace 7:04 min/miles

P.M.

4.25 miles in the evening after a good study session for my LAST final on thursday.

Keep having these thoughts go across my mind on how grateful I am for friends and family in my life. Running takes alot of time and patience and with the understanding of everyone in my life I dont think it would be possible to be where I am at now.  I am also grateful for STG Running Center and for Steve Hooper and his crew for treating me so well and love representing the Elite Team and what they bring to the running community. Also I am grateful for Skechers and the hard push that are bringing to the running market and I am glad that I can be in the mix of all it. 

Night run with Jon. Ended up doing about 9.50 miles then did 4X200 meter repeats. 

splits- 34; 34; 33; 31

good solid start to the week

Easy off day. Got home from work and did 4 miles then headed to the the gym and played basketball for 2 hours. Break well needed.

Met up with Jon at his place and did an easy run on the canal. Cut run short from the normal 10 miles do to Jon racing the half at Thanksgiving Point.

I will double later today after graduation!

WRC 30K

Alright so the goal for today was to honestly build my endurance. I have been slacking on my long runs which I think has been hurting my times in the Half. So the last 3 weeks I have been dedicated to getting these long runs in. 

Plan was to warm for 2 miles then hit the race hard! But with the rain and wind it changed everything which was fine. So for the first 6 miles my goal was around 6 min pace, the next 6 to hit sub 5:50 pace, then last 6.7 to be around or sub 5:40 pace. I hit the first 12 like I wanted but with the rain and wind I was content to keept the pace even and I just go with it. Which was great. I felt solid for the entire 30K and didnt waiver on fatigue at all, which is a good sign! 

Fitness is coming around and I really do miss the long endurance runs! 

Good to finish off the circuit. I think if I am right and will have to check I have won it 4 times in last 5 years, I think? Anyway overall perspective is that running is enjoyable and just glad to be running healthy right now.

splits- 

Easy run on the TM before getting ready for work

Legs feel suprisingly good from Saturdays workout, solid!

1 mile warm

10 mile Aerobic Builder at 5:42 avg

First 9 were at avg pace of 5:43, then last mile dropped to a 5:27 min/mile

1.41 mile cool

P.M.

4.10 miles easy after dinner. Good leg flusher....

Easy run up on the canal rd. Did an out and back from weber high, finished up the run with some Darigold Peanutbutter chocolate milk. Great recovery day!

avg pace 7:19 min/miles

Great early morning run. Was planning on doing a tempo with some intervals after but with these quick turn arounds on runs from late run last night to morning my legs were pretty tired. So anyway I will incorporate a workout into my long run on Saturday.

Easy run with fellow crew member Dave at the Ogden Parkway. Headed south into riverdale, sortof a chilly morning for the first half of the run but the last half felt awesome.

avg pace 7:05 min/miles

Good paced run up in North Ogden. Ran the Half with Jon Heslop and both of us went out @ 6 min pace and held conversation the whole entire run. We ended up crossing the finish at the same time and split the $100 cash prize. Race was pretty tough for the most part. In the first 4 miles there was over 1500 feet in climbing. Why? Good question! It was brutal but fun at the same time to run a race in my own back yard.

Cooled down with Jon and Taylor Monson

Ran on the TM while my little guy was napping. Watched some of the London Marathon from this year.

just beat the 7 min guy today

avg pace 6:56 min/miles

1 mile warm

workout

5X2 mile starting @ Marathon pace then working down to Half Goal pace

splits

1st set- 5:36 avg

2nd  set- 5:29 avg

3rd set 5:23 avg

4th set- 5:16 avg

5th set- 5:10 avg

Recovery was quarter mile jog in between sets 

Made it out running after work today. Decided to drive up to some trails and just take it easy for my run, my legs were pretty tired from yesterdays workout so some soft trails did wonders. I had about 3 miles left on my run and it started to down poor. I tell ya there is nothing like running in the rain in the mountains. It smelt awesome and it was sort of relaxing hearing the rain and that my feet hitting the ground. Pure joy! Glad to be healthy and running this time of the year.

2 mile warm 

5X1 mile with .25 rest

splits were 5:08; 5:06; 5:03; 5:00; 4:52

2.05 cool

splits felt good and not taxing at all. Goal was to feel comfortable around that 5 min range. I feel that the deposit is in the bank for the half next week but the nice thing is that I know I have a good solid 5 weeks to set myself up for a great marathon in the middle of June.

P.M.

2 miles easy, why not?

Recovery day. Nothing fancy, just putting in the work.

avg pace 7:05 min/miles

Due to time constrants today I was finally lucky to get out for a quick run. Plan was to do 15 miles today. 10 miles easy then the last 5 miles @ Marathon Pace or however I felt.

I was feeling pretty good today

First 10 miles were @ 6:24 min/miles

then 5 mile tempo

splits- 5:31; 5:31; 5:34; 5:09; 5:01. Last 2 miles were clearly aided but it felt good to open up and roll with it.

1.50 mile cool back home. Planning a double tonight, hopefully I can sneak in some more easy miles

Easy run on the TM before work! It's race week! Beyond excited! 

Tempo Run

3 mile warm with 100m strides

5 mile tempo

splits- 5:06; 5:16; 5:13; 5:09; 5:08

2.10 cool

Feeling really confident after today. Feeling great vibes for Saturday!

P.M.

4.10 miles @ 7:30 min/miles. Solid shakeout

Easy run on the Canal Rd in North ogden 

avg pace 7:12 min.miles

Taking tomorrow off of running going to enjoy a day of rest.

2 mile warm 

3X400 @ 75 pace w/400 cool

1 mile cool.

Feeling ready to go. I can honestly say that I am feeling really good for this race. I havent felt this great for a long time. No stress with school, no injuries, workouts have been great! Ready to roll!

Well what a great day at the Ogden Half Marathon. Leading up to this Half in the last couple of weeks I have started to feel really good and felt like I was on a major upswing in my fitness level. So going into this race I had alot of confidence based off of workouts and times that were being hit.Before I get started I want to wish Scott Keate and Riley Cook the best of recovery while they are on the road to recovery and getting their health back to normal, just wasnt the same without ya there today Scottie and Riley Freaking Cook! With that said.....

I ended up riding driving up with my family and Spencer and Bret to the start of the half. Spencer, Bret and I did a 2 mile warm to the secret bathrooms and back I dropped my bag off and did some strides and just felt great and ready to run. 

As the gun went off the Matt, Brett, and I went immediately to the front. I took the lead for the first 2 miles, Matt tucked behind and then around mile 3 he offered to take the lead so I tucked behind him for the next mile. Mile 4 came up and we now were running side by side and by now I started to get my legs underneath me and I knew that for me to win the race I needed to hit some hard miles in the canyon. I told my wife the night before that I didnt know if I could win if Matt Poulsen was with me in the canyon because he is such a strong downhill runner and I had flash backs of him slowly pulling away from me in the Snow Canyon Half. Well now reading Matts blog I know he wasnt feeling 100%, and he hit a solid 20 miler last weekend which he was still recovering from. So I know that he will be back stronger then ever. Great guy! Look up to the Utah County Crew, great classy guys and just glad to be running with them and keeping up in races.

Around mile 4 I started pushing the pace and wanted to use that surge and roll it into the canyon and hold close to 5 min/pace as possible. Matt came with me and held til mile 5 then I could hear footsteps getter farther away. Even though I was running solo I didnt feel comfortable in the lead. So I pushed the pace as hard and as long as I could. I soon hit the Ogden Parkway and knew that I had a chance to hold off Matt and Bret if I could just get to mile 11.5. I hit mile 11.5 and took my first look back and didnt see anyone. Thats when the stress sort of went away and I rolled into the finish with a new honest PR of 1:08:54(not counting snow canyon).

I honestly dont think that I could run this race any better and probably wouldnt have paced it any different. I still need to figure out how to hold the last 3 miles. I feel I can hit 10 miles pretty hard and hold but seem to have a difficult time holding the last 3 miles where I am losing anywhere between 10 to 20 seconds per mile. 

With that said I am grateful for my health. Matt Poulsen is a great class act! My Ogden Crew is one of the best supportive, motivating group of guys I could ask to run with. Overall support from my family is Awesome and wouldnt be able to get any type of run in without my wifes permission. Love her! 

Great company today with Spencer! Thanks for the awesome photos Riley! Definitely a second job. Great runs in the Marathon by Fritz, Steve, Bryant, Jace, Justin, Jason and everyone else.

splits from todays race. 5:21; 5:22; 5:26; 5:09; 4:54; 5:03; 5:10; 5:07; 5:01; 5:11; 5:25; 5:24; 5:34; 41s for last .10

recovery trail run up in north ogden with Bret, Jon, and Albert. Quads are pretty sore but managed to hold up fine on todays run. Probably no fast stuff til Saturday.

easy run on the TM while Grady was napping

P.M.

5.85 miles with my neighbor. Easy, easy pace around 8:00 min/miles

legs are coming around but I still have some good tenderness going on.

Ran from my sons Baseball game on the canal rd in North Ogden. Still feeling pretty heavy from Saturday. Hopeflly things will shake up in the next couple of days.

Legs are feeling a ton better today then last night. Just heaviness now and all the soreness is gone. 

#hurtsogood

A.M.

8.40 miles easy. Cut run short due to some bowel issues. Will double tonight before heading down to the Utah County Crews neck of the woods.

Headed down Friday night to Draper to sleep at Spencer Simpson's place. Got up at the butt crack of dawn and headed to the Orem Soccer fields to meet up with the Awesome group above! Most of us car pooled in Scott Keate's van and headed to the start of the UVM course. 

Run was 3 mile warm 

15 mile progressive tempo 

splits- 558; 554; 603; 553; 553; 542; 550; 547; 537; 539; 537; 524; 516; 516; 519

2.10 cool back to Orem Soccer fields

Run went better then expected. With the first 2 miles I could feel some residual fatigue from the half in Ogden but as I got deeper into the tempo the legs responded and workout went excellent. It was great to have an awesome group of guys for the tempo, went way quick, and dont think I wouldve finished an effort like today solo.

Met with Jon and Ken from Lee's Market in North Ogden. We headed south to the Ogden Parkway then ran to the Ogden Canyon, headed up on the Bonneville Shoreline trail back into North Ogden. 

Finished the run with some Darigold Refuel and a doughnut. Thinking about heading back and sitting in the river by the Market water felt extra cold this morning, legs need to be re-energized.

avg pace 7:04 min/miles

Progression easy run before heading off to work. 
Started @ 7:30 pace and ended @ 6:41 pace

3.55 mile warm with 4X100 meter strides

12X400 with 60 second rest

3.05 cool

Pushed back my tempo run til Saturday. I think the mileage and the last couple of workouts caught up to me a little. Just wasnt feeling it today. Should be okay by Saturday though.

Easy 9.10 miles after work on the canal rd up in north Ogden

3 more miles on the TM before bed.

Easy run on the TM while Grady was napping. 

headed out to ths sun to mow the lawn, should be a party....

Met up with Jon at my place after deciding not to go do the Mantua run. Plan from my place was to do a 20 miler out and back with a 4-5 mile tempo around 13 miles in. 

Morning was bad for me. Yesterday I got a stomach bug that came late afternoon and spent most of the night on the toilet and it seemed to linger in to the morning. After going 4 times before my run and 2 times within 3 miles I cut the run and headed home. Not worth suffering a 20 miler, rather would have it quality. So most likely will try again tomorrow or Monday. But I definitely feel it's necessary to get this last long run within the next two days.

 Met up with Jon to do a 3-2-1 breakdown with 1:1 rest

3.30 mile warm

3 mile tempo at Goal marathon pace- 5:27; 5:24; 5:18

3 mile cool

2 mile- 5:20; 5:16

2 mile cool

1 mile effort- 4:48

1 mile cool back home

Solid workout! Legs are feeling fresh which is a good sign. Stomach wasnt so hot this morning still. I could feel some lingering effects from Saturday but managed to get through the workout just fine. One more hard workout on Thursday this week then the mini taper begins for UVM.

P.M.

5.10 @ 6:40 min/mile avg

Legs are feeling great and the stomach actually is coming back around. Crazy little bug that I had, glad it was 2 weeks out instead of the week of.

Easy progression recovery run. Started at 7:28 pace ended at 6:39 pace. Almost caught the 7 min guy today.