Hurt so good.

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

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

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

Track Workout

3 mile warm

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

3 mile cool

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

9.00 mile loop in pleasant view

Avg pace 6.50 min/miles 

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

Avg pace 7:03 min/miles 

MARATHON PACED TEMPO

 2 mile warm

7 mile tempo

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

.60 mile cool

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

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

Workout consisted of 6.50 mile warm

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

3 mile cool.

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