Hurt so good.

Easy 80 minute run on the TM. Looked beautiful outside this morning, but do to babysitting the nieces today was unable to enjoy it.

Snuck in 30 minutes in between classes. 

4.25 mile, pace was roughly 7:00 min/miles

P.M

Aerobic Builder Tuesday! Met up with myself for an aerobic builder. I did a 2 mile warm then jumped straight into the workout. I have a solid loop that I do through North Ogden that is flat so I can mimick what the guys are doing in the morning.

I am starting a new build up for a half in January so Riley was nice enough to write up a plan for me. So today I was supposed to start out at 5:40 pace for 8 miles as I got going the pace felt relaxed and comfortable. I was managing between 5:30 to 5:36 for the splits.

Unfortunetely when I got 5 miles in my stomach went south for some reason, really out of no where. So I hit a secret bathroom and went on my way and again around 5.50 stomach was rocked and had to find a bathroom again. So I called it unfortunetely, average for the 5 mile tempo was 5:35. had a 4 mile cool back home

total mileage was- 11.05

Easy 75 min after work. 

Happy Thanksgiving! I ended up sleeping in and headed out in some sunshine. Today was just beautiful. We have definitely been blessed with a great fall. I ended up doing a little shy of 8 miles then decided to pick up the pace for 4 miles.

splits were 5:08; 5:16; 5:14; 5:16. I got carried away the first mile and it made the last mile hurt. It almost felt like race pace, almost not quite though. Bonus today was that I had an awesome cast iron stomach, I am way grateful when my stomach holds for a run.

overall pace was 6:39 min/miles

10 easy miles on the trails with Ken, Riley, and Bryant. Legs were pretty tired this morning so an way trail run was perfect.

Long run/3-2-1-800-400 Workout

Slept in a little longer today and met with the crew at 8:45 at the 21st pond for our long workout. Today we had Riley, Ken, Steve, Albert and myself. Goal today was to do a 3 mile-2mile-1mile-800-400 breakdown with 1 to 1 rest.

So we started with a 3.50 mile warm with strides then jumped into the workout. Goal for myself was to start at 5:30s for the first set I ended up being 5:22; 5:30; 5:24.  We then did a 3 mile run and then 2 miles my goal was 5:20 I was 5:20; 5:12. 2 mile cool then did 1 mile, my goal was 5:10 I was 5:02. 1 mile cool then did 800meters, goal was 2:27 I was 2:25. Half mile cool then did 400 meters I think my goal was 68 on paper. I just attacked it and went out with Riley and the pain set in for the last 100 meters. I ended up being 64.18 I think Riley said which would officially be an 400meter PR.

We cooled down back to 21st pond. After we had a good laugh because Ken decided to get in the river for an ice bath. I think outside temp was like 33 degrees. We were all laughing pretty good.

Overall I think this is the best 3-2-1-800-400 workout that I have ever done. I am well pleased and still feel like fitness is on the up swing of things which is a killer sign. Fun day!