Hurt so good.

Easy run with Bret, Jon and Bryant. Met up with them just out of my neighborhood. Bret, Jon and Bryant did a 90 minute run. I cut back to 60 minutes, I think in the next couple weeks I will start bumping the long run. Right now I just have enjoyed not worrying about getting in 20 miles every Saturday.

avg pace 6:57 min/miles

Met with Bret and Cam from the North Ogden Nature Center. Headed south on the trails ended up on the Canal Rd system. About 3.5 miles we got a good look at a fire that was started just off of 12th St. It was Blazing pretty good, close to some homes. Ended up doing an out and back.

avg pace 7:57 min/miles

Showed up to the start of the race around 6:15 to get my stuff and put my timing chip on. Started my warmup a little later than I wanted. Only managed to get in 1.20 miles half of that was with Bret.

Switched my shoes and did two 100 meter strides and felt like I was ready to go. The goal today was to go under 16:40. I have been trying for 3 years to do it and missed the course record by .3 tenths of a second. First off the course is longer than 5K, also the first two miles are mostly up hill so it makes for a slower race.

Gun went off and the pack was quickly separated. Brett and I already established a solid gap before the half mile mark. Talking to Bret before the race the plan was to hit the first mile under 5:20 for a shot at the course record. 5:19.94 was my first mile split. RIGHT ON!! I had managed to get a 2 second gap on Bret after mile 1. Second mile is rolling hills. I hit 5:04. I think last year I was around 5:12. Now I only had a 5 second gap on Bret and for me the last mile couldn't go quick enough. The race was still open. Last mile is flat for 800 meters, with a false flat for 400 meters, then a slight down hill finish. Hit 5:01 for mile 3, had a 10 second gap on Bret. I came in for the last .20 in 44 seconds. 4:47 pace.

Ended up running 16:09 beat the old course record by 35 seconds. It is incredible how the body can go from feeling like crap on Saturday during my 10K. Going to now and feeling like finally I am 100% recovered from my Marathon and all the sickness that was going on in our family.

Good way to start the 4th of July. On the side Jaerdan ran with my mom and my wife. He ended up running slightly under 36 minutes for his 5K. That was a 3 minute improvement from 10 days ago. Plus this was a tougher course, he loved every minute of it.

Did 4.50 miles for a cool down

Met up with Logan fielding today at the top of North Ogden's divide. Ran to the Peak of Ben Lomand. This was an awesome run today, couldnt have been any better. Cloud cover with a little bit of rain. When we were on the ridge heading to the Peak there was a pretty nasty storm coming in. But we were lucky and didn't come our way. For me this was my first time up to the peak and it was beautiful. I took a bunch of pictures that I will post later when I figure out how to post them. So if any body knows how please let me know.

Little bumbed out that we didnt see any moose or mountain goats, that would have been cool. The dang wood chucks just didn't do it for me. But we did see a wild turkey on the ridge that Logan startled, flew right over his head. The turkey was going for the kill shot!! Pretty funny!!

Avg pace on the way up was slightly over 11:00 minute miles, on the way down we were hovering around 6:50 to 7:00 minute pace. Logan said we just beat the 10 minute guy. 

Solid run today, I really enjoyed it alot.

16 miles in 2 hours 30 minutes

Took my kids to the park so they could play on the playground area. Ran around the track, managed to get in 9 miles. Legs were a little heavy from yesterday but as bad as I though they would be.

 avg pace 7:10 min/miles

Since I enjoyed my run to the Peak of Ben Lomand on Thursday I decided to do it again!!

Met up with Jon, Bryant, Ken, Riley, and Nate at the parking lot on the top of North Ogden Divide. Started a little after 5 A.M. About one mile into the run Nate ended up rolling his ankle so I hung back with him for a minute, he decided to head back down the mountain, just wasn't worth the risk. The guys waited for me to catch up, but didn't do any good for me. I am not the quickest up hill runner but steady. The guys dropped me like a bad habit!! Jon was a machine led the whole way. Got beat to the peak by 12 minutes. But felt pretty good on the way down. I got down in a little under 60 minutes. Solid fun run with the guys today. Good to get the whole gang together. I tell you what Ogden area has some pretty talented runners, it has fun to see everybody run and race so well.

Run time for me was 2 hours 28 minutes. I think officially about 10 minutes faster than Thursday.

Solid week of running for me. Another 65 plus mile week, so the base is coming back and just way stoked for the rest of the upcoming race season.