Hurt so good.

Met with Jon and Ken from Lee's Market in North Ogden. We headed south to the Ogden Parkway then ran to the Ogden Canyon, headed up on the Bonneville Shoreline trail back into North Ogden. 

Finished the run with some Darigold Refuel and a doughnut. Thinking about heading back and sitting in the river by the Market water felt extra cold this morning, legs need to be re-energized.

avg pace 7:04 min/miles

Progression easy run before heading off to work. 
Started @ 7:30 pace and ended @ 6:41 pace

3.55 mile warm with 4X100 meter strides

12X400 with 60 second rest

3.05 cool

Pushed back my tempo run til Saturday. I think the mileage and the last couple of workouts caught up to me a little. Just wasnt feeling it today. Should be okay by Saturday though.

Easy 9.10 miles after work on the canal rd up in north Ogden

3 more miles on the TM before bed.

Easy run on the TM while Grady was napping. 

headed out to ths sun to mow the lawn, should be a party....

Met up with Jon at my place after deciding not to go do the Mantua run. Plan from my place was to do a 20 miler out and back with a 4-5 mile tempo around 13 miles in. 

Morning was bad for me. Yesterday I got a stomach bug that came late afternoon and spent most of the night on the toilet and it seemed to linger in to the morning. After going 4 times before my run and 2 times within 3 miles I cut the run and headed home. Not worth suffering a 20 miler, rather would have it quality. So most likely will try again tomorrow or Monday. But I definitely feel it's necessary to get this last long run within the next two days.