Hurt so good.

easy run today with Riley, Bret and Dave from 21st pond. Finally good to have a first run with Dave. It was good conversation this morning and good recovery

7:14 min/miles

School has begun so again I start my second home at Weber Sate. Ran from the University into Uintah and South Ogden. Legs felt actually pretty good today, I feel like I am ready to rock an Aerobic Builder on Thursday and then push a 5K on Saturday with some 400s afterwards.

avg pace 6:46 min/miles

Good easy run, before school. Was hot out today but managed.

avg pace 6:50 min/miles

Aerobic Builder from 21st pond with a solid group of guys today. I think seven total! 

3 mile warm with strides and jumped straight into the Aerobic Builder. My legs were pretty heavy today for some reason but nontheless it was a great deposit and hopefully will beneficial in about 5 weeks.

Splits- 5:43; 5:35; 5:44(stopped by 12th street traffic); 5:38; 5:47(bridge over freeway) last time I think I was @ 5:55 pace for that split, so some improvement. 5:37; 5:41; 5:37. 

avg pace for Aerobic was 5:40 min/miles. I think last time I was around 5:34 to 5:37 average.  

Oh well still good to be out running.

2.11 cool 

Alright so I love this race!! First of all its the flattest, honest, course in the State by far! 

My goal for the race again was just to beat my time from Draper Days 5K which roughly was 16:55 or so. Anyway met up with Riley and Dave at the Target in Riverdale and drove out to Hooper for the race. As we pulled up to the start I saw Ken getting out of his car, but I saw no kids with him. On Thurday Kne said he was running but was going to push the stroller with his kids in it, but this morning Janae, Kens wife, decided that she was staying home from her run and so Ken was free to race!

For warm I managed to get 4 miles for the warm with 2 strides. We waited around for a little bit at the start line and I honestly felt I had to go take a crap but there was no time. I thought this would be embarrassing if I had to poop in the middle of the race, and if that happened I was going to DNF and just run back to the finish.

Anyway as the gun started we all took off pretty hard and for Ken, Steve and I we were pretty much racing for 2nd. All I have to say is that Riley "freaking" Cook is a man on a mission right now and is tearing up the road. Right now watching Riley race and train first hand is an amazing and special thing to watch. My money is on him for any race this season and beyond. Okay well back to the race, right from the get go I tucked behind Ken for the first half mile or so knowing that if I can hang on to him I will have that opportunity to take 2nd place. Right at the first left turn I took the tangent and got in front of Ken and just ran. About a quarter mile later Steve came zipping past me and got like 10 feet ahead. As we came upon the 1st mile I had managed to catch Steve and go past him and could hear his shoes getting farther away so I knew I was gapping him. I didnt look back for the next mile and as mile 2 hit I took a peak and saw Ken not Steve not that far back. I knew it was a race for the finish! As I was running I saw my pace drop and wasnt planning on looking back until the finish line. In my mind, I figured Ken would be right there with me and we were going to kick for the finish. By mile 3 I was still by myself, but still didnt feel comfortable. I raced to the finish and finally took a peak and it was about the same gap that I had on Ken from mile 2.

Anyway I am stoked for todays result! I hit 15:35 for the race, which on a true 3.11 course it is more like 15:45 but non the less its still sub 16 min! I thought that wasnt happening this year for me, and it was 1 min and 20 seconds faster then Draper Days. Again my body is responding well to all workouts, and I am just racing on the redline and pushing my body the hardest it can go for that day with the hopes of no injuries and a positive hope for a great fall marathon.

Splits for today was 4:55; 5:12; 5:11 and 17 seconds for the last .07.

Also great race for Dave who ran sub 16:30 for only running pretty much for the last 2 months. He is on the verge of greatness again!!