Hurt so good.

Well wasn't really expecting much at this race. The only reason I showed up was the hope that I could run an easy 5K and win $50. But that wasn't the case, soon as I pull up to the course Riley Cook pulls right up next to me. Riley was an All-American at Weber State, sub 4 minute miler. And a complete Stud!!

Warmed up with Riley for a couple of miles and just catching up as friends. Both of have done races in the last week and had no idea on how we would both feel. But I love to compete against Riley, and I am sure he is the same when it comes to me.

So Race is a pretty much a blur. Riley and I were both together at mile 1- 4:52. Continued to push each other through 1.75 and I slightly gained a lead by 2 steps or so. Hit mile 2- 5:05 still slightly under a 5 min/mile. Mile 2-3 was just to maintain pace for me because I usually blow up on the third mile- 5:03. 15:00 flat through 3 miles, still only a 4 to 5 second gap. Riley then kicked at the same time I did. But was able to maintain the gap and extend a couple more seconds. last.10- 24 seconds.

Overall time- 15:24, Riley came in at 15:34. Both killer times for both of us.

For me officially a 35 second PR in the 5K.

Cooled down on the 5K course and cheered on the finishing runners.

Avg pace 7:03 min/miles

TEMPO RUN

3.50 warm 

4 mile Tempo

Splits- 5:25;5:25;5:22;5:29

3.25 cooldown

Loop through North Ogden and Harrisville.

 avg pace 6:54 min/miles

Out and Back on the canal rd. and added on some distance on the trails above North Ogden.

avg pace 7:37 min/miles

CLASSIC 5K

Classic 5K is put on by Intermountain Health Care. And all benefits go to the Heart Research for IHC. So always glad to participate.

Got to the race and ran  a couple miles w/strides for warmup. As the race was getting ready to start didn't really recognize any of the runners at the start line so didn't know what to expect on pace or who was going to compete.

Plan for this race was just to break 16:00, the course is a little hilly which slows pace a little bit, definetly not a PR course.

 Mile Splits were 4:51, 5:13, 5:20 last .10, 30 seconds

expected the pace to by the miles to get slower because of the hills. Was happy with the result. Went 15:56. No one really competed. I think the next guy was about a minute back.

As soon as I got done cooled down for 6 minutes to the Layton High track and did 6X400 @ 72 pace w/ 100 meter jog/recovery.

little over 3 miles for cooldown

total miles for the day 11.35