Hurt so good.

Ran with Jon, Ken and Riley from the pond. Good solid mileage to start off the week, after the easy pace we did 4 sets of hill repeats. Finally held on today and finished with the guys or right behind.

avg pace 7:11 min/miles

Trail Tuesday with the gents(Riley, Ken, and Denver) Nice and easy, had some solid laughs. Talked about bulja's, chicken suits, and you know normal stuff like that.

#islipped #blood #bulja #lefties4besties #chickensuit #Kenwaslaughingsohardthathecouldntevenrun

Workout Wednesday- Bues Pond

Met Ken and Riley at the pond, did a quick warmup with a couple bathroom breaks some strides then went on our way.

Workout was 16X500 meter repeats; rest was about 70 seconds but after 6 I went to 1:1

Splits were 89;88;89;89;89;90;88;89;88;88;89;88;88;88;88;87

average was 1:28.50 for workout which is 4:46 pace and 71 per 400 meter

Solid outing. Ken and I took alternating leads which helped alot. Now we just need to get to Riley's pace so he is not lonely.

Cooled for a little over 3 miles

Oh the Agony of recovery days after a workout. Legs are beat and feel like Jello!

Run was good and necessary, just felt way tired.

avg pace 7:38 min/miles

Golfing in the morning with Jason Holt then re-tiled my bathroom. By the time I was done I was only able to sneak in 3 miles. I guess I will consider it a small taper for a 5K😉

Did the annual Cherry Days 5K today up in North Ogden. 

I got there about an hour before to stretch and get in a easy warm up with bathroom breaks.

Switched over the flats and did some strides which I felt really lose and ready to go.

Got to the start line and saw Trevor Ricks standing off the side with a bib on. Trevor runs at Weber State or did not sure. But anyways I wasn't worried I am always focused on personal achievements and running the best I can for the day.

Well the gun went off and I found myself in the lead right from the start. A couple high school kids went with me and I started talking to one of them. Seemed like a really nice kid, gave him some advice and just focused on the race. During the 1st mile I could here someone behind me and they weren't leaving. About a mile and a quarter they were still tucked right behind me and I know it's good racing strategy but I always feel out of rhythm I always think they are going to kick my heals. (Kenneth!!) Anyway I had to take a peak and it was Trevor. I knew he wasn't leaving me. So I stayed focus and was just thinking how I could pull this off. I kept my same pace and around mile 2 trevor came passing me with ease. 

So now it was my turn to draft. I decided to make my move with a half mile left and not look back and hopefully keep the pace to the finish. So I eased up to him and ran next to him for a couple seconds then the last turn of the race I took the lead and ran as hard as I could. I was hurting and wheezing! Haha! But managed a 63 the last quarter and came in with a 31 second course record. 

Great job to Trevor he honestly set the pace for the day. He ran solid as well! But it always feels good walking away with the win! I think that makes 7 out of the last 8, not sure.

Jaerdan ran a little over 26 minutes which was a course PR for him by 2 minutes. 

Splits were progressive which I think this 5K needs to be ran with the hills for 2 miles.

5:24; 5:04; 4:54 and 17 seconds last .10