Hurt so good.

Run felt great today! Wanted to run only 8 miles today because my hamstring was pretty tight over the weekend. But as I got going it loosened up just fine and sort of lost myself in the run. First time in along time this has happened. Counting my blessings!

avg pace 6:54 min/miles 

Met up with Riley, Jon, Jace, and Albert from 21st pond to due are Aerobic builder. Warmed for 3 miles with a couple of strides then jumped straight into the workout.

Workout felt great, my goal was to hit sub 5:50 pace or just around that. Avg pace was 5:44 min/miles for the 8 mile tempo.

splits-5:53; 5:42; 5:48; 5:41; 5:55(over the bridge by the freeway, glad to hit under 6 min/pace); 5:37; 5:37; 5:40.

After the workout I went to the creek by Lee's Market and sat in the water for a 10 min natural ice bath. good solid morning today. 

P.M

4.05 miles before work, I am officially blown! 

Man legs were heavy today! Decided to cut the run short and then I will do another 4 before work to hit my daily 10 miles. 

P.M

4.05 miles easy before work. 

TRACK WORK

3 mile warm w/4 X 100 meter strides

Workout

2X1 mile @ 77 pace. splits 5:09; 5:07

2X800 @ 74 pace. splits 2:28; 2:26

2X400 @ 68 pace. splits 68; 69

2X200 @ 30 pace. splits 31; 30

all repeats were done with a 400 meter jog recovery except 200s were 200 jog recovery

2.85 mile cooldown

total mileage-11.20

side note- I am down 18 pounds since surgery. Starting to feel like I almost normal again.

Easy 40 min run this morning. Doing the 18 hours of Ogden tonight and tomorrow. So most likely at least 30 more miles in the next little but. Should be some good times!

P.M.

5.60 miles on the trails in Ogden. R-scape relays! Blast! 

3 runs during the R-scape relays. Our team ended up taking second with 4 guys. Lost to Davis High School boys team. Usually I am a pretty humble loser but during the night runs our team caught some of the Davis team cutting the course to make there times look better. Also there not very smart or suddle about because the very last run in the broad daylight they did the exact same thing, cut the course right behind my teammate Manny Cypers. Overall we figured it was about half a mile per run, so per 20 laps=10 miles. We caused a commotion about it, but nothing was done. Oh well, said and over with, I guess whatever it takes to make themselves feel good, besides they only won a Salomon waist pack. Hope it was worth it!

We ended up with 19 laps for a total of 106.4 miles in 15 hours. Good times.