Hurt so good.

Easy run on the TM

Acg pace 6:45 min miles

Track workout

2 X 2 mile

2 X 1 mile

Splits for the 2 mile repeats.

( 5:28;524)(5:21;5:19)

Splits for the 1 mile repeats

(5:13 and 5:10)

2 mile warm and 2.10 mile cool.

Goal today was to hit more of marathon to half marathon pace to get a little more comfortable with that pace.

Overall workout felt good. Left the track feeling like I couldve done more. So that's a good thing I guess.

Planning on another hard effort on thursday.

10.10 total miles

Doubled up this morning. Ran 8.80 miles with Jon in the early a.m.

Around noon I snuck out and got 4.60 miles in around my neighborhood.

Good solid morning of easy runs!

Tempo run plus 200s

Snuck out a little later this morning due to my wife not having to work. Wish I would have gone earlier because it was HOT!

Warmed up for 3.60 miles to my old tempo running route. Probably haven't done this route in years.

Tempo was 4 miles with no pace in mind, just wanted to run off of feel. Plus it was way warm outside, didn't want to kill myself

Splits were 5:20;5:20;5:20;5:30. Seriously 3 5:20 splits in a row made me laugh. Last mile finishes with a slight uphill for the last .50. Glad to hit 5:30 because I was rocked! Just to warm.

Managed to find a creek, so I filled a cup up with water that Zi found on the side of the road to drench myself, felt great the water was freezing.

Cooled for 1/2 mile then jumped straight into 6x200 repeats.

.40 back home.

Great workout in the heat. Water has never tasted so good when I got home.

10 total miles

18 hours of Ogden

This relay is by far the best relay that I have ever done and destroys Ragnar easy!! With R-scape you are allowed to have a 4 man team up to a 8 man team. Your choice, the goal is to get as many laps in as possible before the 18 hours are up.

Run starts and ends at Mt. Ogden Park, 5.70 mile loop in some of the most awesome trails someone will ever run in Utah. Best thing about the relay is that you don't have to drive over 2 hundred miles to get to the finish. Just set up your camp and enjoy good times with some friends!!

Before midnight I ended up getting 2 trail runs in. Course is pretty tough, some major climbing over the first 3.5 miles and then some good downhill the last 2.2 miles.

18 hours of Ogden continued....

 Alright so with this relay I ended up getting 3 night runs. The 3rd night run destroyed me, I felt like I was in a dream the entire run. Just couldn't get focused, the trail was playing tricks on me with the shadow that the head lamp casted. I ate it hard on this run too!! Lucky I didn't hit my head, hands it the ground first then my head on top of my hands. But no harm done finished and went straight to camp to get my liquid levels up and forced myself to eat because I felt way low on calories.

1 run in the early morn and 1 run right before time expired. Good to have the sun back up made the world of difference to actually see where you are running and to actually get some proper footing on the trail without rolling your ankle.

Well overall result was our team ended up getting 22 laps in 18 hours!! Ended up winning the entire thing by one lap. We were the only team with 4 runners and we destroyed the teams with 6 to 8 runners.Ended up getting in 34.20 quality miles in the 18 hours.

Planning on doing this event every year from here on out. Was nice to be only 15 minutes away from home the entire time. My kids came up to visit along with my wife, just an overall good experience.