Hurt so good.

Another run on the TM. Legs are feeling like they are coming back nicely, but left achille was so sore. I had to stop for a minute to let it calm down so I could finish my run.

avg pace 6:59 min/miles

Solid pacing for this run. Legs are starting to come around, but my left achilles is still hurting. Starting to waiver and think it might be best to take a week off and recover. I will see in the next week or two on that decision.

avg pace 6:35 min/miles

Easy progression run with the Crew off of 21st by the Flying J gas station. Run was progressive

Last mile of run with the Crew, through in a surge. Nice to get moving that fast again….

avg pace 6:40 min/miles

Definitely a recovery run from Saturdays run. Legs were beat the first couple of miles, then they figured things out and ended with some solid miles. Now icing the Achilles, hoping to flush some inflammation out.

avg pace 7:03 min/miles

Achilles test run. Bought some new shoes with some heal lifts that I put in them. Seem to be helping the Achilles quite a bit. Todays pain was roughly 3/10, which is the lowest it has been in months. Just need to focus on slow progression so I can be ready to race in 4 months.

Overall I think a good run for me. No pain in the Achilles today but definitely some inflammation. The Volteran Gel is doing a good job of keeping inflammation down. I just need to keep on the rehab and recovery to help speed healing. Not in very good shape right now hopefully in the next couple of weeks I can start doing hard efforts without limitations do to the Achilles. As of now I know my place, back pack of the crew!!

avg pace 7:02 min/miles

First run in a month! Even though I was breathing ridiculously hard and had to stop and walk 10 minutes in. It was the best feeling getting done with this run and having no pain in my achilles.

avg pace 6:49 min miles

Got out for a quick run before church. Running on Sunday is a no go for some. But for me it is my Sacred Grove, it calms me and gets my mind ready for the up and coming meeting.

avg pace 7:02 min/miles

Feeling really good today. No inflammation has come back since I started running which is a great sign. I still feel that I am not out of the woods quite yet but will still continue to do PT and hope for the best.

avg pace 7:02 min/miles

Ran after work today. Man I have been fighting this cold for almost a week now and it had literally drained me today. Just going through the motions, just going through the motions.

avg pace 6:59 min/miles

Met with Jon and Riley at the Weber County Fairgrounds. Riley did an incredible workout yesterday and was doing this run as a recovery run. It was nice to have a day of running easy on the grass.

avg pace 8:06 min/miles

Ran off of feel today and felt like garbage the entire run. Just felt really fat and felt like I couldnt move today.

avg pace 7:12 min/miles

Sucking Wind! Normal route around the big block. Added on a little and went down pleasant view drive.

avg pace 6:59 min/miles

Met up with Jon at Lee's market and ran up to the canal rd and headed west to Weber High and back down to Lees market. 

Overall it was a solid week back but there is alot of improvement to be had. Here is to a better week next week!

avg pace 7:32 min/miles

Drove to the canal rd and headed South. Did a out and back. Run was definitely easy due to the 70+ mile an hour wind! It was freezing plus windy, just glad I got the run in.

avg pace 7:36 min/miles

Easy on the TM. Bitter cold outside with the wind, did that garbage yesterday and didnt want to do that again today. Overall I am feeling very optimistic about hitting a solid race by the middle of May.

I do have a little bit of pain in the achilles everynow and then but not all the time. What I have been told and have read up on is that the achilles being soft tissue can take up to a year to 2 years to get back 100% of its strength. I will continue to monitor the achilles and due stretches as much as can a just move forward.

avg pace on todays run was 7:13 min/miles

Progression run on the TM. 

Started at 724 pace and ended at 634 pace.

Fitness is coming around but not quick enough. Hoping to start some tempo work in the next two weeks. Plan is to start at 4 miles around 6 min pace and slowly progress down in to the 520s. Also going to focus on lite track sessions to increase turnover.

45 min run on the TM. 

avg pace 6:55 min/miles

Another TM run after work and basketball games, Busy day today. Had a huge state game that we lost, Jaerdan and Korver played in their last game. Good way to end the day with a run though.

avg pace 7:09 min/miles

4 mile warm up then decided to throw in a progression tempo run. Yes I am counting them as marathon pace, based off of my current fitness level, this is where I am at.

Splits 652;618;617;551

.23 mile cool back home

Overall pace was 653 min/miles

Solid group from the pond at 21st. Did one mile warm solo to get warmed up then headed out with the guys when they got there. 

Overall I felt pretty good. Did most of the pacing around 6:30 pace, legs did fall off after 10 miles or so, but just grateful to be out with the guys again.

avg pace 6:56 min/miles

Great way to start out the month of March. Nice run with Kenneth, Riley, Dave, Jon and Denver. Headed North from Smiths off of 40th, I had a bathroom break around 3 miles, but what else is new. Nice climbing on the way back which kicked my trash. But all in good fun trying to get my fat butt back in shape.

Overall pace 7:35 min/miles

PM

3 miles easy on the TM

Met up with the Crew at Smith's again. What a crazy snowy and windy morning. First snow run of the year and it is March. I have a feeling its going to be a late spring and summer.

Good start to the week!

PM

5K on the TM

Did my first Tempo run since October and boy did it hurt so good! Hurt because I was red lining it the entire run it fealt like and so good because I have a purpose in training again! Committed to my first race of the year and that is the Ogden Half Marathon! I have alot of work to do to defend my title but I am all in from here on out.

Pretty brutal day today. After doing a tempo yesterday and playing basketball my legs were blown! Just glad to get some easy recovery miles in.

avg pace 7:22 min/miles

Legs are still heavy but getting better as the days go by.

avg pace 7:32 min/miles

Met with Jon and Jared from Weber State to run some easy miles around South Ogden. Watched Dave and Riley do the WRC 10 mile race, got some good video too.

A.M.

12.1 miles easy from 31st trailhead with Ken, Riley, Jon, Denver and Matt.

avg pace 7:28 min/miles

P.M.

3.0 miles easy up to my parents house, hit the trail into by Barker Park.

avg pace 7:38 min/miles

Met Riley at Smiths off of Country Hills. Stomach wasnt liking me this morning. Unfortunately I had 2 pit stops that slowed us up a bit.

avg pace today was 7:27 nice and casual

Met at Bues Pond with Jason, Riley, Ken, Dave, Jon and JonMoss. Plan was to do an 8 mile builder but around mile 2 I adjusted the workout to a 3-2-1. My legs just arent ready for that type of volume yet.

Anyway 3 mile split was 555,547,553

2 mile 546,558(bridge mile)

1 mile at 523. Felt solid to finish strong and great to see that there is some speed in my legs still

3 mile warm and 4.23 mile cool

Going to be interesting on how the next couple of months go, hopefully the weight will come off and I will be in racing shape ASAP!!

Easy receovery run around North Ogden. Hit the trails on the east bench and the canal headeding west above Weber.

Ran with the crew from the pond. Nice solid 10 mile loop, weather was great with little to no wind.

avg pace 7:09 min/miles

Met at the 29th st trail head with a huge group and headed North into North Ogden on the trails. Around mile 8 I threw in a 3 mile tempo run with splits of 545;543;513(downhill, and wanted Riley's Strava record.

At the end Nikki and I made breakfast for the guys.

Easy from the Pond with Dave, Denver, Ken, Jon, Matt and Riley. Monday Funday Route, at the end of the run we did 5X7 second hill repeats.

Great run today! Love starting the week this way.

Easy run with Denver, Riley, and Denver from 31st out east towards South Weber

avg pace 7:38 min/miles

A.M.

12.4 total miles with 8X800 meters @ 76 to 77 pace with active 400 rest, and 2X400 @ 72-74 pace with 400 active rest.

total interval 4.5 miles

P.M.

Basketball for 2 hours, counting it as 3 miles of running

Easy recovery run on the TM. Legs are thrashed

Easy on the TM while Lyla was napping

avg pace 7:26 min/miles

Met Jon and his brother Corey from Lee's market. Did 10 miles easy then did 3X1mile with 1 mile active recovery

mile splits- 5:34;524;504

Overall nice solid week! I give myself about another month or two to start feeling like I am back to where I was in October. More long tempos and track sessions to come.

Easy run with the group on the Monday/Funday Route. Added on around the pond to get an extra mile in.

TEMPO RUN/INTERVALS

Met with a huge group from the pond. Jason, Riley, Dave, Ken, Denver, Matt and his brother.

4.05 mile warm up to the Ogden Canyon on the Parkway

4 mile tempo run. Splits were 530;538;551;548

8X400 meter repeats with 80 seconds rest

splits were between 71-73 pace

1.50 mile cool.

total miles- 11.5

Easy recovery run from Mt. Ogden Golf Course, did one lap around the soccer fields then headed up to the trails. 

avg pace 8:17 min/miles

P.M.

2 hours of basketball = 3 miles of running

Easy trail run up around North Ogden and Pleasant View.

avg pace 7:22 min/miles

Loop on to the canal from my place. Easy 10 today and felt great!

7:06 min/miles

Couldnt get ny run in yesterday so opted for the solo 20 miler! 

10 miles around 7 min/pace 

6 mile progressive tempo- splits were 6:02;5:58;5:53;5:35;5:38;5:28

4.10 mile cool back home

Overall great week of running. Fitness level is coming back very nicely. Feel that if I can slowly increase the mileage I can peak in the 90s before the Ogden Half. Would love to repeat in that race.

Met with Ken, Riley, Dave, Jon and Denver from 42nd and Harrison. Did a loop through South Ogden. Beautiful morning for a run.

Easy with Dave and Riley from The Pond. Monday Funday loop even though it wasn't Monday. I hope it's not a bad Oman, we should've thought about that before we began.

avg pace 7:19 min/miles

Met with Jason and Jon @ the North Nature Center trail head.

We did a 4 mile warm up into North Ogden and threw in a tempo on the way back. Jason did 4 miles, I did 5 miles, was planning on 6 but legs were a little heavy still from Sunday. Jon did 6 miles.

My splits were all over the place. First couple of miles I thought about bagging the Tempo completely but decided to stick with it mile by mile and go as far as I could. A little after 4 miles the heavyness was coming fast so I pushed to 5 and cooled back to the car.

Splits were- 5:50;5:57;5:28;5:19;5:30 for a 5:37 avg/pace

Overall I am happy with this but not thrilled. I guess the one thing I need to remember is that I have been back to normal mileage for 4 weeks and need to be patient. The legs will come back and gains will come with it. 

P.M.

5k shakeout run 

Strict Recovery up on the Canal Rd. Feeling somewhat like a runner again. Weight seems to be going down but not sure because I havent weighed myself for about 3 weeks. But as long as feel good and results are coming, no complaints.

avg pace 7:31 min/miles

Easy run in the TM while the younger ones took naps.

avg pace 7:13 min/miles

Group of us headed out to Antelope Island to run across the sandbar to Fremont Island. TO be quite honest I wasnt sure what I was getting myself into. But as we started across the sandbar it was easily 100 meters wide, we had to move around some water about 4 miles in but safely made it across to the Island. We did about 4 miles or so exploring, hoping to see some wild pigs but had no such luck. 

Great run, definetly one that will be talked about for quite some time.

avg pace 8:38 min/miles with 2 major slow miles coming up the peak and coming down. 

Met at the pond for some easy miles and 5X7 second uphill/downhill repeats. Stomach wasnt so hot today with all the garbage I ate yesterday. Legs are coming around and feeling better everyday, feeling like I can get some good volume with this 80/20 plan. Only can go foreward. 

avg pace 7:44 min/miles

Met at Mt. Ogden Golf Course with Riley, Dave, Jon, and Denver. Nice easy run. Found at if we run a nice and easy pace Denver can be a crack up, lots of jokes today.

avg pace 7:58 min/miles

2.10 miles shakeout with some foam rolling. 

Met up with Riley, Denver, Jon, and Moss from the pond to do a workout. Plan on the block today was to hit 2X4 mile. My ultimate goal was to be around 5:45 pace for both sets. 

Splits for the first set- 5:38;5:29;5:34;5:28. 5:33 avg

Second set. 5:51 (bridge mile), 5:39;5:46;5:54. 5:47 avg

Last set effort was there but there was a nasty headwind as the storm rolled in. Definitely slowed quit a bit, but confident I wouldve been in the high to low 30s.

2.30 mile cool back to the pond. 

Best overall effort and the best that I have felt since coming back from injury. Feeling like a runner again, and have high hopes for the up and coming Ogden Half Marathon.

Recovery from Smith's off of Country Hills. Ran with Dave, Riley, and Jon. Legs feeling tired and heavy, good thing right?

avg pace 7:35 min/miles

Ran the new portion of the BST up above my parents place in North Ogden. Nice trail, going to be beautiful when done.

Easy on the TM while Lyla was sleeping. Legs felt really good today, had some bounce in them.

TRACK WORK

3.30 mile warm with 4X100 meter strides

Ladder Workout

400-71, 800-2:30, 1200-3:53, mile-5:13, mile-5:14, 1200-3:54, 800-2:25, 400-69

Rest between sets were- 90, 2:30, 3:00, and 3:00 and was active

3 mile cool

total miles 12-6

Overall good mental boost. Legs are coming around and should have no excuses for Ogden. Need to work on the tempo endurance, that will be a good focus for the next month.

Monday funday with Riley, Dave and Denver.

Snails pace but felt good to chill and relax, legs are heavy!!

Met up with the guys today and did a 16X400 workout at Ogden High,Wasn’t sure how the session was going to go since I was one day removed from my last workout. But thanks to Dave for pushing me and keeping me honest I was able to get all 16 reps in with a brutal headwind that most likely cost us about 2 seconds per 400.

Splits were- 72;71;72;73;73;74;73;72;73;72;73;72;73;71;73;68.

Rest was 300 active and was about 95 seconds.

Couldnt be happier with how things are going lately. Just feeling blessed on being healthy and injury free.

Recovery run in a FREAKIN blizzard with Riley Ken Dave and Denver. Unbelievable how cold, slushy and windy today was. 

avg pace 7:37 min/miles

P.M.

Doubling up, 3.10 easy on the TM then off to play some basketball.

Evening run through North Ogden. Legs are heavy and beat from playing basketball last night. Interesting that I can run 11-13 miles daily and I am fine. But as soon as I play basketball I am trashed for days on end.

avg pace 7:27 min/miles

Met up with Ken, Riley and Jon from Rainbow Gardens. Headed down the Ogden Parkway and ran up through downtown Ogden. Ended up throwing a surge over the 24th St Bridge to take away Brett Ferriers Strava record. Legs are tired!!

avg pace 7:14 min/miles

Busy day. Getting the house ready to sale and had no time to get in anything long today. Glad I was able to sneak away for a minute to get some miles in.

avg pace 7:02 min/miles

Snuck out early to get in a run. Usually not a big fan of running on Sunday but when I do run I try to reflect on how to be a better husband and father, and things I can do better in my life. Sort of sets the light for my Sunday meetings. With that said....

Workout today wasnt going to be fancy, goal today was to hit 15 miles maybe throw in 5 miles around 6 min pace. So I took the warm up nice and easy and got in 4.6 miles. Started my tempo and when things got going I felt relaxed and just went mile by mile. After 5 miles around 5:50 pace I told myself I will go to 8 miles, once 8 miles came I just did 10 miles. Avg pace for tempo was 5:48 min/miles. 

Overall I take this to the bank and call it a good deposit. Didnt feel like I was overworking and felt like there will be no setbacks. Good mental and fitness booster

cooled just short of a mile back home.

From the pond to do the traditional Monday Funday route. Ran with Kenneth, Kenver(Denver's new name) and Jonny Boy.

avg pace 7:11 min/miles

After the run I enjoyed watching the Boston Marathon at work, where I was basically worthless for 2 and 1/2 hours.

Congrats to Scott Keate and Fritz Vandekamp for there accomplishments, looked like a brutal day with wind and rain.

South Ogden with Ken, Riley, Jason and Jon. Jon and I warmed and cooled down with the others but did easy miles today while the other hoodlum's went and did 8X1K. My plan tomorrow is to hit an 8 mile tempo with with some 200s after. We'll see how it goes..

avg pace 7:26 min/miles

P.M.

3.7 miles around the big block

Met Jon at Lee's Market in North Ogden. Did a little over 2 miles with some strides for warmup. 

Workout

8 mile Aerobic Builder. Goal pace was 5:30 avg. I was 5:32 avg. Jon was right there with a 5:33 avg.

Very happy with the workout coming off of a 10 mile tempo 2 days ago and to come back and hit 8 miles in 5:32 is great. To be honest I was hoping just to get in 5 miles of tempo today.

1 mile cooldown.

P.M.

3 miles Easy, Then 2 hours of Basketball

Easy run with Ken, Riley, and Denver. 4 miles in Ken and Riley Paced Denver to a 6 min/avg tempo. I stayed back and ran easy in. Legs are tired and beat!

Feeling grateful for my fitness.

avg pace 7:16 min/miles

Easy run on the Riverdale Parkway with Dave, Bret and Jon

avg pace 7:17 min/miles

Solid 3-2-1 breakdown. Woke up around 7am and headed out the door at 730. Goal today was to hit a 3 mile warm, 3 mile tempo, 3 mile cool, 2 mile tempo, 2 mile cool, 1 mile hard, and cool down for the rest of the run

splits were 5:35, 5:37, 5:34. 2 mile- 5:28, 5:25, 1 mile- 5:08

avg pace for run was 6:24 min/miles.

Interesting perspective on the last 3 weeks of running. I base my mileage off of Strava.

The last 3 weeks I have hit the exact mileag of 80.7 miles a week. One thing I noticed was a the down trend on running time. 3 weeks ago I ran 80.7 miles in 10 h 13 m, 2 weeks ago, 9 h 49 min and this week 9 h 22 min.

Almost 1 hour off total run time. I feel my fitness level is coming back fine and my body is handling the mileage great. Hopefully this down trend in minutes and miles will continue.

On to the next week

Great Monday Funday run with a 9 guys this morning at 530am. I ran with the group for about 2 miles then headed back with Manny, he did a total of 8. I then ran monday funday in reverse and caught up with part of the group to finish out the run. Beautiful morning, no complaints.

P.M.

4,11 miles for an easy double

Met at Smiths with Denver(yeahh!!), Riley, Dave, Tim and Matt for an easy 10 miles.

avg pace was 7:40 min/miles

INTERVALS

Met with Ken and Jon at the Riverdale Parkway,

We did a little over 3 miles with some strides for the warm/

6X1mile progressive. Goal was to go 520;516;512;508;504;500

Rest- 2-3 minutes active.

Actually splits- 519;515;510;504;519;503.

Overall it was great workout. I had a mental lapse on the 5th set and just couldnt get going. These things I need to figure out mentally to get me to the next level. I know I can hit the time I just mentally give in and accept it. Glad I came back and was close to my goal time on the last mile.

2.10 for cooldown. 

12 miles total for the morning

P.M.

3 miles easy on the TM; 2 hours of Basketball afterwards. Legs are dead dog tired.. :-(

Alber, Jon, Riley and Dave from the 21st pond. Ran east to the Ogden Canyon and back and topped the run off with a loop around the pond.

avg pace 7:34 min/miles

Easy on the TM.

avg pace 7:09 min/miles

Not much to say about this race.Very tough hilly course, not about time at all. 

 Going into the race I have had some high mileage weeks and I didnt back the mileage off at all. Tough workout on Wednesday followed by 2 hours of basketball that night, legs were just beat the rest of the week. 

Anyway started out conservative with Jon and once the climbs officially started he put the hurt on me bad. I kid you not, this kid is a mountain goat and would bet money on him anyday of the week! He just doesnt slow! After the first climb he put a gap of about 15 seconds on me. I would slowly work my way back to him, then another climb would come and he would do the same thing, just pull away. I caught him around mile 5 and we hit the last major climb and he again gapped me. Mentally I was going to give in and just screw it. Legs werent feeling to hot, and just didnt know how much more I wanted to hurt. Around mile 6.5 there is some screaming down, so I gave it one more go to attack Jon. I finally caught him and kept pushing that mile. I ended up with something around 5:20 for that split. Looked back and made a good gap on him. But that gap never got bigger he was there pushing the pace to the finish.

Gratefeul for Jons determination to keep fighting, it allowed me to run hard on heavy legs and push mentally through some of my weaknesses(hill running). We both finished better than last year. I was about 90 seconds faster, and Jon was about a minute.

Positive outcome- Got in a good push at 13 miles on heavy legs and can take the deposit for the week. Finished better than last years time definitely boost my confidence going into the Ogden Half next week. Last year I thought I was in great shape for Ogden. Even though this year my intervals and builders havent been as quick. I think the consistant 80+ mile weeks have bounced me back and has put me about 6 weeks ahead of my own personal schedule.

Grateful for health in my life! #hurtsogood #sogood #MIHSpencerSimpson

Not sure avg pace. I goofed the mileage on my GPS. But overall solid showing for a Monday Funday run. Pretty funny seeing some Crew mates the first mile all sore and stuff. But they losened up well and also no complaints about the beautiful morning! 61 degrees!!

Easy on the Riverdale Parkway heading east towards Weber Canyon.

Ran with Dave, Denver and Riley Freaking Cook, Matt and Tim

avg pace 7:19 min/miles

Met Riley, Dave, Albert, Denver and Matt at the crack of the morning at the pond. Matt and Denver did a 4 mile tempo so they went east and all of us went west.

Had a solid morning with a progressive long run. Legs at first felt the heaviest theyu have felt all week. But as the pace quickened the better they felt.

I managed to make it 13 miles with my last mile @528 and then did the last 4 miles at around 640-645 avg.

Feeling great improvements on my fitness. Hopefully the fitness will continue to increase into July for a solid marathon.

avg pace for the run 6:38 min/miles

P.M.

Was walking out for my double and then it started to dump rain. So I welcomed it with a mighty solute and hit the treadmill for 3 easy miles to make it 20 for the day.

Ugghh..... So tired this morning. Horrible night of sleep and just felt like I was sleep walking the entire run. 

Thankful for the Crew for being there today. Because if I was solo, I would most likely still be sleeping.

avg pace 7:18 min/miles

Decided since I had no work that I would sleep in and get my run in later in the morning. Nice day especially after the solid rain storm last night. Canal was nice and soft. 

avg pace 7:13 min/miles

Met up with a solid crew at Windsurfer beach for Rileys Birthday run. We ran to the start to the Ogden Half Marathon course. Did some strides and then attacked a tempo at various speeds for our up and coming races. 

I started my tempo and ran solo. My goal was a just a couple seconds slower than goal half pace which is 5:15 avg right now. Went out and felt relaxed the entire run, best I have felt so far this year. Splits were 5:18; 5:45 (hill on the west side of resevior)5:21; 5:19.

Cooled for a little over 2 miles

Nice and easy morning run. Had to get my 80 mile week goal on Strava. 

avg pace 6:55 min/miles, finally got the 7 min/guy today.

Taper week!!

Officially my "A" race of the year this weekend. Excited to see some work pay off!

Met with Ken, Riley, Jon and Denver from the pond. Headed out towards Harrisville then jumped to the east bench and hit the parkway on the way back.

avg pace 7:14 min/miles

Met at the 21st pond with Riley, Ken, Jon, Dave and Bret. Ran up to the Ogden Canyon on the Parkway. Coming back down each of us proceeded to do 2 miles at our goal race pace for Saturday. I went out a little quick but felt really good, hit 5:08; 5:07 split for 2 mile.

Hoping legs will feel this good on the parkway on Saturday. Mentally I just need to know that its less than 2 miles then the course flattens out again. Parkway has owned me in the past but not this year. Excited for Saturday.

Easy from Smiths with Dave, Riley and Denver. I hate tapering! Im going to go run again tonight, add a couple more miles. Legs feel better when they are moving anyway.

avg pace 7:22 min/miles

Day off

30 minute run with 1 mile at 5:20 pace

1.70 mile warm with 2X30 second strides

Race

Running isnt complicated. You train and build a base and make deposits over a training period and on race day you make a huge withdrawel and push your body to the limit for that day. Recover and do it again.

Went into the Ogden Half with some high hopes of running a sub 1:09 and to get as close to my time as last year. Even though we had a major flaw in the weather with the nasty rain and headwind I saw that as no excuse and still went for it.

This pretty much sums up the race right here. I set the pace for the first mile of 5:22. Ken came with me and took the lead on the 2nd mile with 5:28  with a good solid climb.  I took over mile 3 with 5:18 and never looked back. Kept pushing the pace and built a solid lead over the next 10 miles. Going into the last mile body shut down and could go no faster than 5:30 pace. Ken came charging back and beat me by 2 seconds. 

Happy for Ken for the win, he ran well and ran a smart race. Pretty ticked with my effort and the way I closed the last mile. This will be the last time I talk about this race, hopefully I can approve and finish strong in my next race whenever that will be.

Easy on the TM after work. Legs felt better the longer I ran, minimal soreness from Saturday's race. 

TM run again. Crazy day all around, glad its a recovery week and have no plans on mileage. Just grateful for any type of running today.

avg pace 7:13 min/miles

3 Amigos on the parkway for an easy run. Dave, Riley and I hit the Riverdale Parkway heading east. Nice out and back. Legs felt heavy but good today. Maybe a small tempo at the end of the week.

avg pace 7:24 min/miles

P.M.

3 miles easy on the TM. Way cool lightning storm outside! Thunder rattled the house!

Run with Dave, Denver and Riley.

Ran thru Ogden down to the Parkway and hit this glorious new trail that........wait for it! Thats right led to nowhere! So Good, Riley Cook, So good!

Also hit this magnificent round about and while I was running it I had a vision that I hit a 2:17 marathon and then when I left this place that was similar to Narnia the vision was gone! 

Fun easy run! Lefties for Besties!

avg pace 7:24 min/miles

Canal road in north Ogden before heading down south to mesquite for a couple of days.

Legs are feeling back to 100%.

No runs scheduled for the next week since I will be in vacation, any miles I get will be bonus miles.

Avg pace 6:41 min/miles

Was lucky to sneak out for an early run. Legs felt like blah for the majority of the run due to sitting 8 hours in a car yesterday.

Holiday traffic was horrible! Took us 2.5 hours to get to the point of the mountain in draper which usually takes 45 minutes from north Ogden. Traffic never let up the entire way. Brutal!

Last mile coming back into the condo I started dropping the pace every quarter mile and finished the last quarter at 4:48 pace. 5:33 for the mile

Came back and the 2 older boys were awake so I took them out for little over a mile.

Avg pace 6:42 min/miles

Monday Funday from 21st pond with Denver, Manny, Riley, Jason and Ken. Legs were feeling the week off of running about 9 miles in. At the end of the run did 3X7 second uphill/downhill sprints. 

Feeling motivated to tackle the Summer with some high mileage, its going to be good.

7:02 min/miles

P.M.

4.51 miles easy around North Ogden

Trails from Mt> Ogden Golf Course. Great morning for a run! Little tired from yesterday, but I will manage.

Intervals

3.20 mile warm with strides

Workout 2X2 mile and 2X1 mile

splits- (5:18; 5:23);(5:33,5:37);(5:17);(5:16)

2 mile repeats destroyed me! Just didnt feel good from the start. So when I dropped to the miles I felt okay but felt like I was working way to hard for the pace that I hit. I'm assuming it had to do with last week off and some hill sprints on Monday. So thats what I will stick to for my sucking wind today. On to better workouts!

3.01 mile cool

Cut the usual 10 down to 9 due time constraints. Legs were pretty darn heavy today, but the tightness and soreness is gone in the calves which is a good progression forward. Rough week, I think that week off took more out of me than I thought, but hopefully will benificial as the miles are going to be getting racked up over the Summer.

TM run easy.

Met with Riley and Dave for a progressive long run. After about 2 miles Dave calf was tweaked again, fast recovery for him. Ended up doing 11.5 miles with Riley at around 5:55 average then I ran 6:15 to 6:20 pace for the rest of the run. 

Nice solid group of guys for Monday Funday. Manny, Riley, Ken, Jon, Denver and Matt did a solid run today with 3X7second uphill/downhill sprints.

Signed up for the UVM this Saturday. I dont have high expectations, mostly using it as a long steady state run, no taper is in order,  and will be a good solid build up for Summer mileage. 

Overall Pace is 7:17 min/mile

Trails with Matt, Riley and Denver on the east bench above Mt. Ogden Golf Course.

Met with the guys at Smiths and warmed up with 4X30 second strides.

Workout was 8X1200 with 2 minute active rest

splits were-3:48;3:46;3:52;3:59;3:59;3:58;3:59;3:58

Felt alot better this week than last. Making progress, just need to stay motivated and rest appropriately

30 min cooldown back to Smiths

Loop run in North Ogden on the canal solo.

Great effort, legs felt okay considering the workout the day before.

Out and back on the canal. Beautiful run in the evening! Loving the longer days and warmer temps!

No run this weekend. Roofing my house all day.

Easy run pn the Parkway with Jon, Riley, Denver and Matt.

Stomach wasnt feeling to hot. 3 pit stops this morning, brutal!

Met at Mt. Ogden Golf Course and hit the trails. This seems to be our normal Tuesday run now. Way humid out, was sweating way bad this morning.

Going to hit the Peak of Ben Lomand tomorrow. Always one of my favorite runs to do.

Ran Ben Lomand Peak today with Jon, Bret, and Riley. Jon and I started earlier because Jon had to get back. Jon turned around just after the 3 mile mark and headed up to the peak solo. About 5 minutes later I got caught in a path of a moose. The thing wouldnt leave the trail. I just looked at him for awhile until it finally went on its way. Riley ended up catching me about a half mile from the peak and I ended up finishing the Ascend with Bret.

Just another Wednesday!

Crew was small today, just me and Riley Freaking Cook. Legs were pretty heavy but the pace was perfect today and managed well. Solid week so far!

Easy out and back from my place. Ended up sleeping in today which was needed. Negative was that it was hot already and I wasn't used to that, fatigued really quick.

Avg pace was 7:12 min/miles

Hit he trails with Jake, Denver and Riley. Solid climbing today again and 2nd run in 3 days over 2 hours and 30 minutes 

P.M.

3.11 on the TM. The 80 mile mark was calling my name. 

18 holes of golf, followed by 75 minute run on the Treadmill, followed by 3 hours at the pool chasing a crazy 2 year old that thinks he knows how to swim.

Great busy day.

avg pace for run was  7:03 min/miles

Trail Tuesday with Jon and Riley. Mountains were nice and cool this morning. 

Hit the upper trails above Mt. Ogden Golf this time. Love hate relationship with trails, I feel that I am not coordinated to run them but also love running in the mountains. Maybe one day it will click

avg pace for run 7:50 min/miles

Met with Jon, Riley and Ken from 21st pond for an Aerobic builder.

Did 3 mile warmup couple of bathroom breaks 

Workout started off just great. Planning a breakdown workout and building off the first mile. Mile one hit 5:34 and felt great leg wise mile 2 and was on pace for 5:33 then my stomach went south. Quick bathroom break again, started back up and stomach flaired up again. Now I am getting a big sideache most likely from dehydration but gave it ago again and just didnt have it unfortunetely. Ran 645 pace to the end.

Well on to next week.Not bummed about this at all, cant beat myself up on stomach issues, just praying for better results next week. I feel now I know where to start for builders 530-535 pace and by the end of the Summer be down in the low 520s to high teens would be great.

P.M.

3.10 easy with some strides in the middle. Heat must be getting to me because I feel like garbage!

Just me and the Freaking Cook. Nice exploration run thru Uintah and South Weber. Hit some trails and climbed a bit. Feeling way dehydrated as of late and have no pop in my legs, which shouldnt be the case. Hopefully I can shake this funk and get rolling again!

P.M.

3.70 miles easy then thru in 3X30 second accelerations starting at 445 pace and ending at 405 pace. Total of 4.10 miles

Ran from Riley's house with Riley of course and Jon. Good run in the South Weber.

Avg pace 7:02 min/miles

Pleasant View 5K

Met Jon, Riley, and Ken at the finish line in PV. I ended up getting a little over 5 mile warm with some strides before the race started.

Goal was I had no goal. I just wanted to see where my fitness was at and just build throughout the Summer.

Race is probably the best course in the state if you want a fast 5K. First mile flat, 2nd mile is bombing down hill, and 3rd is a net loss with some rolling hills.

As the gun went off Riley took off and it was cool as heck to watch him easily pull away. Although I do give myself credit for hanging with him for about a half a mile. 

During mile 2 ken closed the gap and we ran together for about a quarter mile, he gapped me a bit on the first hill in the 3rd mile and held the same gap to the finish.

Great race to come in 3rd in. PR on that course, though I would like to race that course again in the fall, I think it would be a new unofficial down hill PR.

Afterwards I ran my son in that is 8 years old, he ran a PR with a time of 25:38. Then I cooled down with Riley and Ken and enjoyed a killer breakfast and watched the parade afterwards with the family.

Love the small town races, always nice and organized. Commiting myself to more racing in the Summer. I thought high mileage training would be enough but I need the exertion from a race, to get comfortable with the uncomfortable.

Splits- 5:06; 4:56; 5:21 and 21 seconds for the last .10

Ran with Jon, Ken and Riley from the pond. Good solid mileage to start off the week, after the easy pace we did 4 sets of hill repeats. Finally held on today and finished with the guys or right behind.

avg pace 7:11 min/miles

Trail Tuesday with the gents(Riley, Ken, and Denver) Nice and easy, had some solid laughs. Talked about bulja's, chicken suits, and you know normal stuff like that.

#islipped #blood #bulja #lefties4besties #chickensuit #Kenwaslaughingsohardthathecouldntevenrun

Workout Wednesday- Bues Pond

Met Ken and Riley at the pond, did a quick warmup with a couple bathroom breaks some strides then went on our way.

Workout was 16X500 meter repeats; rest was about 70 seconds but after 6 I went to 1:1

Splits were 89;88;89;89;89;90;88;89;88;88;89;88;88;88;88;87

average was 1:28.50 for workout which is 4:46 pace and 71 per 400 meter

Solid outing. Ken and I took alternating leads which helped alot. Now we just need to get to Riley's pace so he is not lonely.

Cooled for a little over 3 miles

Oh the Agony of recovery days after a workout. Legs are beat and feel like Jello!

Run was good and necessary, just felt way tired.

avg pace 7:38 min/miles

Golfing in the morning with Jason Holt then re-tiled my bathroom. By the time I was done I was only able to sneak in 3 miles. I guess I will consider it a small taper for a 5K😉

Did the annual Cherry Days 5K today up in North Ogden. 

I got there about an hour before to stretch and get in a easy warm up with bathroom breaks.

Switched over the flats and did some strides which I felt really lose and ready to go.

Got to the start line and saw Trevor Ricks standing off the side with a bib on. Trevor runs at Weber State or did not sure. But anyways I wasn't worried I am always focused on personal achievements and running the best I can for the day.

Well the gun went off and I found myself in the lead right from the start. A couple high school kids went with me and I started talking to one of them. Seemed like a really nice kid, gave him some advice and just focused on the race. During the 1st mile I could here someone behind me and they weren't leaving. About a mile and a quarter they were still tucked right behind me and I know it's good racing strategy but I always feel out of rhythm I always think they are going to kick my heals. (Kenneth!!) Anyway I had to take a peak and it was Trevor. I knew he wasn't leaving me. So I stayed focus and was just thinking how I could pull this off. I kept my same pace and around mile 2 trevor came passing me with ease. 

So now it was my turn to draft. I decided to make my move with a half mile left and not look back and hopefully keep the pace to the finish. So I eased up to him and ran next to him for a couple seconds then the last turn of the race I took the lead and ran as hard as I could. I was hurting and wheezing! Haha! But managed a 63 the last quarter and came in with a 31 second course record. 

Great job to Trevor he honestly set the pace for the day. He ran solid as well! But it always feels good walking away with the win! I think that makes 7 out of the last 8, not sure.

Jaerdan ran a little over 26 minutes which was a course PR for him by 2 minutes. 

Splits were progressive which I think this 5K needs to be ran with the hills for 2 miles.

5:24; 5:04; 4:54 and 17 seconds last .10

Ended up staying North this morning and running with Jon from my place. We did our normal canal rd loop. 

At the end of the run we ran 4Xalmost 200 meters splits were 26, 26, 24, 23.

Good morning, planning a high mileage week so this was a good start to a Monday so far.

Trail Tuesday with Riley Freaking Cook, Jon Get High Heslop, and Matty the PT Bugnet.

Great morning weather wise. 63 Degrees, I would take that the rest of the year.

avg pace was slow moving but enjoyable 

8:10 min/miles

Met with the crew at Smiths off of country hills. Had a little interview with Tyson Jex from Weber State. Did a small 3 mile tempo at 5:26 avg. Good start to the day.

splits for tempo was 5:24; 5:34; 5:23

P.M.

7.01 miles with 6X almost 200 at the end of the run. Splits 24, 24, 24, 23, 24, 23

21st pond with Riley and Jon. 

Felt heavy today, legs felt like they were stuck in mud the entire run, glad to get it in.

Plus what a killer morning 58 degrees in July! No complaints here!

avg pace 7:20 min/miles

Hobbler Half Marathon

Honestly I didnt know what to think about this course when I first heard about it. I knew it had a good downhill and could be a fast course. Now that I have ran it, the course is for sure fast, but they didnt mention all the rollers throughout the entire race. Rollers made the course challenging and I actually enjoyed the break from the down hill. Which made for a fast race.

Drove down with Riley Friday night and stayed at his wifes aunts house which was perfect, saved us alot of time in the morning.

Got to the buses nice and early and by the time I got there I needed to go to the bathroom and since they didnt have any I found the secret bathroom which was well needed.

Warmed up at the start, managed a little over a couple miles with another bathroom break and did 2X30 second strides and was ready to go.

As the gun went off I went out with Riley for the first mile, probably a little quick for me but I feel that I quick first mile sets the race for me. After the first mile it was Riley, another guy and myself but by a mile and a half it was just Riley and me, and by mile 2 it was just Riley, he managed to put a good 8-10 second gap on me. Which was expected, my goal was to attach a long rope to Riley and try to see him the entire race. 2nd goal was to hit as much splits under 5:10 and close the race strong.

Well today was just one of those days, everything felt solid all the way thru the finish. I managed to see Riley for the entire race, mostly because there were long straightaways, which mentally helped alot for me. 

It still really hasnt sunk in that I hit a 1:07.24 for the race. My previous PR was a 1:08.28 in Snow Canyon so to come out and really run a A++ time for me is pretty exciting. I am just glad that training is going so well. Body is responding to workouts like it should. Hopefully I can ride this into the fall and get a solid time in the Marathon.

Stoked for Riley! He is running well right now and it couldnt happen to a better dude! Congrats on another win my friend and a new course record. 

Splits for today and Strava link below.

Splits- 458; 505;505;506;503;508;508;518;510;518;512;526(mental lapse! I want this mile back!);516

http://www.strava.com/activities/343950560

Monroe your boat Monday. 

Legs are pretty trashed today. But always great to get out with Ken, Jon and Riley. Not sure on what I am going to run next week in the Des News races. Thinking maybe the 10K just to see if I can beat my old time. Plus last time we ran it, Scott Keate took us down the wrong road and we cut the course by a quarter mile, thanks Scott!;) But for real would be good to see where I am at in a 10K. Not sure though.

avg pace today was 7:09 min/miles

P.M.

5.05 miles around PV. Pretty fun run, had my 8 year old bike next to me, he loved it, this might make it easy for me to get doubles in now. 

Suffer fest on the Trails of Tuesday. Legs were destroyed! 

Good to have this run over with.

P.M.

4.61 miles thru North Ogden and Pleasant View

avg pace 7:38 min/miles

Riverdale Parkway with Riley and Jon Moss.

Legs felt better than last night. Soreness is gone but now into the heaviness part of the recovery process.

Heading to STG tomorrow for the weekend, excited to relax, golf and hopefully get some runs in.

Ran up wheeler canyon this morn. Beautiful run! Saw a couple moose, awesome sunrise. Icebox trail was fantastic.

Great start to the day. Headed down to STG for some golf, hoping to get some runs in while I'm down there. 

p.m.

Did an easy 5 in the neighborhood around our condo. Not sure where I ran, will be interesting to see what Strava will look like

a.m.

18 holes of golf at Coral Canyon followed by 18 holes of golf at Sunriver

P.M.

5.15 miles around the neighborhood in Mesquite. Crazy hot at 9pm at night. 104 degrees! Grateful for the chilled pool afterwards, was the only thing that kept me going on this run.

Good to be back after a quick trip to STG/Mesquite, loved the heat but loving the chilled mornings up North. 

Legs felt great today, felt rejuvinated and ready for some mileage.

Run was Monroe your boat, stomach wasnt to happy with me this morning, but loving the cloud cover and little bit of rain at the end of our run.

Still dont know what I am racing on Friday at Des News, need to decide today.

avg pace 7:17 min/miles

Trail Tuesday with Jon and Riley

Started from Rainbow Gardens to and headed North up to the canal Rd, then hit the Shyline trail system. Did some mileage on the parkway to get over 10 for the day.

8 miles easy with Riley on the Riverdale parkway. Headed North today.

So I decided that I was going to stick to my racing schedule that I planned for the year and run the Des News Marathon on Friday.

Pacing is going to a shot in the dark. All I have to go off of is my 1:07.24 a couple weeks ago in the half. But I will go for it like normal and pray for the best outcome as possible. Should be a good race.

avg pace 7:28 min/miles

Deseret News Marathon

What a great day at the races. At the start of the marathon we couldnt have asked for a better weather, nice chill around 55 degrees, slight wind but nothing crazy.

Going into this race I wasnt really sure of what type of shape I was in for a marathon. Mostly been focusing on half stuff and doing alot of intervals and had been slacking in the long run a bit. Looking at the registration list on Monday and being bullied a bit by Riley ;-) it looked like I could go after the win or at least get a solid long run in and walk a way with at least some money.

Got to the start line about an 70 minutes before the race started. Immediately hit the bathroom then went and found a spot to lay down, was perfect and I actually fell asleep for 20 minutes which was a shock but I will take it. Started my warm up about 20 minutes before hit the bathroom again and called it good.

Race began it quickly seperated to the contendors of the race. Jon Kotter, Jace Nye, myself, Bill Cobbler and could here others behind. About 3 miles in it was down to Jace, Jon and I. First 4-5 miles were very patient and just let them come. Talked to Jon abit and he is a really nice guy. He ran a great smart race and had a solid win.

Mile 5 is where I feel the race began though. Jon quickly put in  surge and gapped Jace and I. So I told Jace we need to be patient and work together and try to reel him back in. So thats what we agreed and went for it. Most of our miles were in the 520s going down and around 7-9 we had a couple of mid 540s and mid 610s due to the climb up to little mountain.

As we hit the out and back section of the course we saw Jon coming out of the little canyon and I timed the gap he had about a 1:45 lead on Jace and I. Hit the half marathon in 1:14:09. I immediately went into competitive mode and started focusing on 520s for as long as I could. I felt that if I could hold that pace to the finish I might have a shot to win. Also thinking that a negative split and 1:11 second half would be a great personal goal. Around mile 17 I started getting the flood of memories coming back to me on why I havent ran this marathon in 8 years. My calves were starting to lock up and fatigue was setting in but I could still see Jon up ahead and I faught every tooth and nail to give into the pain. At mile 18 I hit a mile in the 550s and thought this could go bad real quick. Jace had since dropped back now I was running solo I decided to give it anothe push and hit 19 in mid 530s and could see Jon. A spectator said the gap was 90 seconds, I thought is he coming back? I still might have a shot. So I stayed focus ran the next miles as best as could. I got to mile 22 and looked up and couldnt see Jon anymore. Now realizing that the only way to win this race was for Jon to drop and I knew that wasnt happening. So I took a quick look back and didnt see anyone close. And made the rash decision to shut it down. ran the rest of the race in in the 610s. Think I hit mile 25 in low 540s due to the running on the parade route. 

Ended up finishing in 2nd place with a time of 2:32:01.

For this race I feel a good deposit was made. Sure I might have to take 3-4 days off to recover but I am not completely blown. I now know that I need more tempo runs in my life in the 9-10 mile range. Now I need to focus and recover and shoot for a solid time in STG.

I guess there was a little contraversy at the end of the race. I was told that Jon had ran the original finish route off of North Temple but I was told to go to the parade route by the officers. Also was told by the race directors that the lead guys were going to run the 10K finish route, so thats what I did.

Anyway some were trying to get Jon DQ. I quickly shut that idea down fast. Thinking okay Jon ran the right route and so did I. Also time gap wouldnt have made a difference anyways. If I had lost by maybe 30 seconds, maybe there wouldve been an argument but even still I dont think I wouldve challenged it knowing that both routes are USATF Certified.

Jon ran awesome today. Also he is a very, very cool guy. Havent talked much to him before hand but  seems very humble and grateful about his running.

splits- 

Planned day off for recovery.

11 long and heavy miles on the legs today. Still some residual fatigue from the Marathon on Friday. Just glad to be out today.

Ran with Jon, Riley, Denver and Justin Utah State 

Fun run with Ken, Riley, and Jason from Smiths on Country Hills

Always funny with Riley and Ken together. Made the run go by way fast today, thanks gents!

avg pace 7:21 min/miles

Took the day off yesterday and still feeling pretty fatigued today. I think with the big move and the marathon last week. My body is telling me to rest, so I will take this week as a solid recovery week and start the build up for STG next week.

Only running today was with Korver and Jaerdan in a cancer race at Weber State. We ran for my wife's grandma Nola who passed away with cancer 13 years ago. 

Ran the new section of the BST up above my parents place where me and my family are staying til we find a new home. Run was pretty cool, goes high enough where you run a mile of it in the pines. 

Good start to the week. 

Trail run on a rainy Monday. Felt really good, not typically what you would see in the first week of August.

Ran with Riley, Jon and Bret. Legs are coming around and should be in the clear to start doing workouts on Wednesday.

avg pace 7:55 min/miles

Met with Jon and Bret @ the North Ogden Nature Center. Nice and easy out and back on the canal road system. 

TRACK WORKOUT

Met Jon and Jason up at Smiths off of Country Hills. Proceeded to a 3 mile warm to Bues Pond with some strides.

Workout today was 20X400. Jason and Jon were doing 10X800.

Looking at my splits afterwards, looks like I lost count and ended up doing 21 repeats. Oh well, good for the soul right!?!

My goal was to hit around 71-72 pace since it is the first workout since Des News Marathon

Rest plan was a little over 200 jog ended  up being about 1:1 or just barely over.

splits were- 69;71;71;71;71;70;71;71;71;72;70;69;72;71;74;70;70;71;69;70;67

Solid workout today! Avg splits were 70.5 which is 4:40 pace

cool down was 2 miles

total mileage for the day was 12.70 miles

Met Jon in North Ogden at Lees Market Place. Headed out west a little bit, then came back east up to mt road and looped back by weber high.

Legs are pretty tired today, as to be expected. Great mileage this week so far, hopefully I can finish it strong.

avg pace 7:30 min/miles

PM

5.35 miles on the Trails above my house

Easy solo run on the canal rd. nice cool weather today, overall great run

Busted out some new shoes today. Skechers GORun Ultra Road. Probably the best Skechers shoe to date.

Avg pace 7:14 min/miles

5.50 mile warm up

Ran the south weber 10k as a workout. Hit 5:27 avg and felt fantastic. Solid workout for the day. Paced with ken the whole way and split the winnings. Jon won the 5K so all three of us walked away with 50 dollars for the day. 

Did 5 miles for the cool down and threw in 4X200 meter strides. Splits- 30,31,24,31

Total mileage- 16.75

Sunday stroll on the Canal Road.

Nice way to start the day.

Met with Jon and Riley at 21st Pond. We headed to up the parkway to get Bret at his place.

Around a mile and half into our run I thought I was going to get murdered!! We came to the underpass by washington Blvd. There was this homeless kid walking his dog and just stopped in the middle of the path. I thought oh what a nice gesture to let us pass. But as soon as we made our pass, the kid made eye contact with me and started chasing me with his dog! Then he stopped, I started laughing a bit and got in front of Riley because I was sort of scared. Then the kid started chasing us again! I was gone! Dark in the middle of Ogden, no way no how. After that I was wide awake.

End of the run threw in 5X7 second uphill/downhill sprints

Trail Tuesday with Manny, Denver, Jon and Riley from Mt. Ogden Golf Course. 

I was dragging this morning, legs just felt tired. 

But overall it was a great run. 

Aerobic Builder

Met up with Ken and Riley from the pond

3 mile warm with 3X30 second strides

8 mile builder @ 5:28 avg

splits- 5:14; 5:25; 5:25; 5:30; 5:38(bridge mile); 5:31, 5:26; 5:28

2.25 cooldown

Solid builder. Goal was to hit a sub 5:30 avg. Glad to see that goal obtained. Next builder goal will be sub 5:25 avg. Fitness is coming along perfectly and should be ready to roll come October.

North Ogden Loop from my place. Perfect pacing today for a recovery run. 

avg pace 7:30 min/miles

Easy run on the canal road and some roads in North Ogden.

Avg pace 7:35 min/miles

15 mile treadmill run. Had a rough night with the kiddos so I had to post pone to this afternoon. 

For the run I did a 4 mile warm, 8 mile tempo, 3 mile cool

For the tempo I did a progressive workout starting at 5:27 pace then dropped 3 seconds per mile with the last mile at 5:08. Avg pace was 5:19 min/miles. Treadmill was at a 1% incline.

Not sure what to think of this workout because I know it was on the tread but same part I felt really strong today, also feels good to cap off another 80+ mile week. 

Monday Funday with added loop around pond. Had a solid 8 guys out this morning.

Great pace, just barely missed the 7 min/guy today with a 7:01 avg.

2 Mile pickup with 4X400s

Met with Jason, Jon, Riley and Manny at the pond. Headed 4 miles up to the Ogden Canyon

Did 2 mile pickup coming down. 4:55 and 4:57. Super stoked about the 2 mile. Even though I dont plan on racing that pace this Saturday. It felt good to keep with Jason and Riley for the goal race pace.

4X400 pickups felt great too. Splits- 72; 68; 75(hill); and 65.

Did a 2.45 mile cooldown

Ready to roll on Saturday!