Hurt so good.

2.20 mile warmup 

15 mile tempo run @5:45 min/miles

2 mile cool down

On the schedule had 15 miles @6 min/pace. Felt really good today and just went off of feel. I'm sure I will be beat tomorrow. Glad to get this run in. 

Monroe loop from the pond. Felt pretty good for most the run today. Body is definitely tired and dehydrated, focus it to get my liquids in today.

Trail Tuesday

Normal trail route on the BST above Mt. Ogden golf course. Ran with Matt, Jon, Bret, Riley and Ken. Biggest group we've had for awhile. Morning was fantastic weather wise. 

avg pace 8:42 min/miles

GOAL 2X4 MILE @ 5:27 pace

Met Riley and Matt at the pond to head out West to hit the Aerobic Builder route.

Did 3 mile warm with 3X30 second strides.

During the first set Riley said the he would pace me.

Splits were 5:31; 5:27; 5:27; 5:23. Total time- 21:48 @ 5:27 avg. Great pacing Riley!

Second set I was on my own

Splits were 5:24; 5:31; 5:30; 5:24. Total time- 21:49 @ 5:27 avg. Great pacing Me!

Workout was spot on. Felt rough at first, couldnt get my mucous under control the first 4 miles. The last 4 felt alot better. Except the last mile was a good push, lungs were burning. Happy with how things went, I am pretty sure this is my best 2X4 mile to date. Feeling like I am on a roll lately and the body is responding well. Hopefully I can continue to see progression.

2.25 mile cool down with Riley

Early morning start at the office to finish some things up. Got home and hit some trails the. Branched on to the canal road. Super windy this morning which made for a lot of snow drifts on the canal. 

I hope everyone can remember the true meaning of the holidays. Have a happy thanksgiving!

Couldn't take the wind for a 2nd day in a row. Wind was stronger today than yesterday so the treadmill was money. Nice and warm.

Paced Denver and Matt for there workout today. The roads were icy and snowy so the goal was to hit around 640-650 pace. Legs are feeling good as of late. Planning on a double tonight.