Hurt so good.

Just Riley and I this morning in 21 degree weather. Started from the 31st parkway and headed North. The river next to the parkway is roaring right now and is flooding at alot of underpasses. 

Legs were pretty beat this morning. Excited to cut back a little and race next weekend.

PM
 

6.80 miles on the treadmill at work

Easy miles out in Davis County with Riley and Dave. Took the parkway path a couple blocks further South just to change things up.

Met Jared, Dave and Riley at Kent's in Clearfield. Headed out North for our warm up.

Did a little over 5 miles then Riley and I started our workout. Jared and Dave stayed easy for the day.

Workout

10X1K with 35 second rest

splits- 314;313;316;315;314;316;316;314;316;310. avg pace 5:13 min/mile

a little over a mile cooldown.

Crazy hard but satisfying workout. Really stoked for this next step in building towards a PR half in the Spring. So far training has been quite enjoyable.

PM

5.60 miles on the treadmill at work

Easy recovery run around South Ogden with Dave, Riley, and Jason.

Easy run in North Ogden with Bret, Taylor, and Dave.

Headed south for the weekend and since the weather in STG sucked I opted to wait to do my long run in Mesquite. 

Workout was a progressive long run starting at 7 min pace then every 5 miles drop 30 seconds a mile with the last 3 miles fast but controlled. 

Couple miles in I was already rolling sub 6:30 and by 5 miles I was already at 6 min/pace. So for basically 13 miles I was sub 6 or faster. 

Felt really strong. Heading to Phoenix next weekend for a rust buster half marathon. I have no idea what type of shape I am in. So just going to go off of feel and use it to gage my "A" race in the spring. Mostly excited to watch some MLB spring baseball!