Hurt so good.

Met with Jon and Bret at the North Ogden Nature Center. Headed south towards 12th street ran to the Ogden Canyon hit the Ogden parkway, headed north on Washington Blvd. back to where we started. 

Good run to start the week. Avg pace was 6:55 min/miles

1 mile warm 

then jumped straight into tempo. started at 6 min pace and the slowly dropped pace every mile

splits- 6:00; 5:57; 5:54; 5:50; 5:47; 5:44.

Overall workout felt somewhat easy which is a good sign. Ultimate goal would be able to eventually hit this workout with a total of 13 to 15 miles splits under 5:45 pace. Just need to take one week at a time.

avg pace for overall run was 6:15 min/miles

Nothing special today, nice easy run on the canal road in north ogden. 

avg pace 7:23 min/miles

Tempo Run

Its about time that the inversion is gone. Good to finally see the sun again. Today's run was one of those days that everything just felt perfect. No hip pain, hamstring was loose, breathing just felt great and relaxed. Awesome run!!!

Workout

3.25 mile warm up

4 mile tempo @ 5:25 pace

Splits- 5:26: 5:25; 5:27; 5:24

2.15 warm down

Side note- last weeks workout I hit mile 4 in my tempo @ 5:47. Just amazing what a week of solid running and workouts will do for the body.

A.M.

 12 degree run on the trails this morning off the 9th street trail head. Wasn't to cold until the turn around by the Ogden Canyon. Wind was freezing!! Planning on hitting another run this afternoon, hopefully I can sneak it in.

Avg pace 7:30 min/miles

 P.M

4.16 miles on the TM, 30 minutes easy.

Man it was cold this morning. Met up with Jon and Bret from my house and headed out towards Willard on Highway 89. Decided to run up towards the rock quarry and run the canal rd. back into North Ogden. But as we got a mile into the trail there is a new Elk farm that has been recently been put in by Randy Marriot(marriot hotels) anyway the trail is gated off and he pays someone to stay up there and watch over the farm. Ticks me off I have been running that trail for years and some Douchebag thinks just because he has money can screw everyone over and block the trail off. People some time seriously!!!

 Had to vent, other than that the run was awesome just ended up turning around and headed back on to 89 and made a loop on to PleasantView Drive.

Avg pace 7:10 min/miles