Hurt so good.

 Mile Repeats at half marathon goal pace

2 mile warm with 4X100 meter strides

4X1mile @ 78 pace w/3 min jog

splits- 5:15.63; 5:12.70; 5:12.95; 5:12.87

1.50 cool 

pretty good pacing on the last 3 splits. first one I was a little slow going on the first 800 meters but managed well the last 800.

Workout felt relatively easy, so that is huge positive. Also the knee held great! So last weeks time off did what it was supposed to do. Now a couple easy runs, then my first race of the year on Thursday. Not expecting much, but its a start to something great for the fall.

Coached the Fremont team today in some hill workouts. Pretty solid workout for the entire team. Way excited for the progression that I have seen in short 4 weeks of workouts. 

I warmed up 4.35 with the team and did 6 miles after.  Solid day and the legs feel fantastic even with yesterdays workout.

avg pace 6:48 min/miles 

Easy run with Jon. Had to cut the run short because Jon had to get back for work. Probably for the best though, save some legs for tomorrow! First race of the year, dont know what to expect!

Well not much to say about this race. All I can say is that I am grateful to be able to compete again and I have alot a work ahead of me, and with that.....

Woke up and got the troops ready for the annual North Ogden 5K, we were running a little behind because the kiddos weren't cooperating so I only managed a little over a half mile warm up without any strides. So as the race began I could tell that the I was still pretty cold and the legs weren't warm yet. Gun went off and I stayed back a little behind Ken and Bret and just tried to ease into the race and go from there. Felt okay for the first half mile then started the climb up 2600 N where there was a nasty head wind. This literally through me for a loop ended up in from 3rd to 8th to the top of the hill. First mile was 6:11 which was about a minute slower then last year. When I got to the top of the hill Bret had stopped and was going to quit, he said he was going to throw up, wasn't feeling good. I said just finish the race with me, so he started running again, and managed 2nd place.  Mile 2 didnt get better either 5:46, and mile 3 again another head wind 5:55. and managed 5:25 pace for the last .10.

Crazy thing was today is that I wasnt even breathing hard, I just couldn't get to that next turnover or lactic threshold pace for some reason. It really felt like a marathon paced run. So I just enjoyed the vibe of the race, ran with some highschool kids, gave people high fives, it was just fun.

But for seriousness I do have along ways to go. I need to get some consistent training going and need to get speed back in my legs. As the race was over I ran back to run with my son Jaerdan and my wife Nikki who was pushing are 2 other little ones. When they finished I ran to the harrisville track and did 6X200 meter repeats at 33 pace

splits- 34, 33, 33, 32, 32, 33

then finished the run back to my place. Well good to back and racing, positive outlook is that I can only go forward from here! I will live to see another day

Congrats to Ken and Bret on 1st and 2nd place 

Recovery run today. Easy 8.40 miles then Golfing with my mom, dad and bro for my fathers Birthday. Might run again tonight we will see.

Met up with Jon Heslop and Logan Fielding at the mouth of Wheeler Canyon and headed up the trails up to Snow Basin then back.

Good solid run and good conversations, good to see Logan like always.

Great week of running, knee is holding up just fine, ready to pound out some more miles next week.

 avg pace today was 8:45 min/miles