Hurt so good.

70 minute run on the TM. Ran the first 10.30 miles of the Ogden Marathon Course. Pretty crazy how accurate the TM is on the ups and downs of the course. Hopefully this will me acclimate to the course a little bit til' I can get up to the Valley and actually run on the course

Avg pace 6:50 min/miles 

3.10 mile warm

24 X 200m @ 30-32 pace w/30 second revovery

3.30 mile cool 

A.M.

Man I was blown this morning!!! Legs took more of a beating than I thought from yesterdays workout. I felt great for 30 minutes, then the legs came off.

avg pace was around 7:00 min/pace should've been around 7:30 pace and that could have been part of the heavyness.

 P.M.

4.35 miles around North Ogden and Pleasant View

6:56 min/miles 

Struggled on this run. Legs felt good but my stomach was ROCKED!!! Hit the bathroom 5 times in the first 40 minutes. Last half hour was great but tired from all the stop and go.

70 minute run avg pace 7:02 min/miles 

LONG TEMPO

3.30 mile warm

11 mile tempo @ 6:00 min/pace

splits- 6:01; 5:59; 5:53; 5:57; 5:59; 6:00; 6:02; 6:04; 5:55; 5:59; 5:42

.10 cool

overall great run. Freezing cold this morning, my face was numb for the majority of the run. Miles 6-8 were slight up hill but good to see the effort was still around 6:00 min pace.