Hurt so good.

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

avg pace 8:00 min/miles

 P.M.

32 min run around North Ogden.

avg pace 6:51 min/miles

TRACK WORKOUT

3.10 mile warm w/strides

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

3.00 mile cool

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

Pace was relaxed, nice recovery run.

Avg pace 7:43 min/miles

P.M.

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

avg pace 6:54 min/miles

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

Avg pace 6:58 min/miles

TEMPO RUN

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

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

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

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

avg pace 6:45 min/miles