Hurt so good.

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: