Hurt so good.

4 mile warm; 8 mile tempo @ 5:41 min/mile; 2.10 mile cool. 

Tempo run felt good. Was able to knock 5 seconds per mile/avg from the last 8 mile builder. Fitness is coming around. Glad to see results. 

Easily the coldest run of the year so far. 5 degrees in the Ogden area. Run wasn't bad since I had the proper gear. But also makes me appreciate our 20 degreee morning when we have them.

PM

4.12 miles on the tready at work

D.C. Run with Jason, Jared, Dave, Riley and Brett.

Lactate shunts:

10X(3-1-1-3)

Workout today was 3 minutes @ 10 mile pace; 1 min jog; 1 minute @ 5K pace; 3 minute jog.

warm up was 3 miles with strides; cool down was 3.50 miles.

Fell off on the last rep; legs were just done. But pushed the effort

This by far was the best that I have felt in a long time. Just need to keep things rolling forward from here.

PM

4.11 miles on the tready at work

Recovery run on the Layton east bench with Riley.

Pretty tired today.

avg pace 7:37 min/miles

Okay so Riley told me that I should the top 10 moments of 2016. To be honest this is one of the most funnest years that I have had training and running. 

Anyway #10 moment for me is what I like to call the "Stare Down"

This was before the top of utah half marathon. To this day we have no clue what Riley was staring at. But from the looks of the picture, it looks like he is trying to intimidate me, and it was working. Haha! Had a great race that day and had a PR on the course. Riley won the race. Good times!

PM
 

4 miles on the treadmill at work

7:30 min/miles

Sleep in Day. Easy 60 minutes on the treadmill. 

Moment #9 "the island 🌴 chick"

Antelope island run with Riley, Ken and Bret. Nice day on the island in the late winter. Kept getting lost on the island and we were saved by the island chick multiple times. Fun times. Just remember the island chick knows all. 

2.55 mile warm with strides

Workout 

20 @ minutes @ MP; 5 min jog; 15 minutes @ HM; 5 min jog; 5X45 seconds @ 5K; 5 min jog; 5X20 seconds @ 3K

2 mile cool

Workout felt good for the most part. Struggled the last 5 minutes of the HM portion. But stuck with the workout and finished. Really pleased with the 5K and 3K efforts. Can feel the speed coming back nicely.

#8 moment of the year. In April we were waiting for the group to show up at the pond and we had some tripped out guy come off the street and started coming towards us. He had something in his hands which looked like a knife. Later we found out from the police report it was a screw driver. Anyway Ken pulls up in the parking lot and the guy comes to Ken's window and acted like he was going to slit his throat. Ken locked his car and called the police. The guy disappeared in the brush and we began our run. A quarter mile up the road we saw a bunch of police lights and as we got closer we saw that they had the K-9 unit out with the guy pinned to the asphault. Crazy stuff in Ogden!

PM

4.40 miles up to Malans Basin for our 5th Annual Christmas Eve run. Solid showing of guys this year. 8 crazy 😜 dudes that decided to make the climb in a snow storm! Great times. Merry Christmas!🎄🎁 

Moment #8 

Riley and I decided to an easy long run in the early Spring. We looked up towards the base of Ben Lomand and it looked like there was very little to no snow on the mountain side. So we start our long run from Rainbow Gardens and head North on the Canal Rd. towards pleasant view and then start climbing to the trail head. First mile was perfect then the snow started presenting itself. It was very minimal at first then it got to the point where we were about thigh deep every step. We trudged about 1.5 miles in the snow and it took us almost 40 minutes to get through that section. But overall it was an epic spring run.