The little fist of fury

Kale and I ran the ridge today, first trail run of the year

Did the Kosmen test today with the track team, it was a good workout, and I had a good talk with Kale after Practice that really motivated me to rock out the Marathon this upcoming year

A nice 5 mile run with the Dez Hells xc team, followed by 3 more with coach and Kale

Good 6 mile run in the rain. The hip flexors are pretty tight today, but I think a day of rest tomorrow will be enough to get them recovered and ready to rock next week

Good run for the first day of classes! I decided I'd try and do my easy milage at around 7 min. pace, and it went well today! My leg felt a little better too, so that was encouraging

Didn't have as much time today, but it was still fun to run in the rain

"Seven mile runs suck" -Dallin Reber

I averaged aroudn 6:30, and it just felt good. Hopefully I can keep cruising at this pace, and get some more quality miles in

My legs were a little bit flat today, but I'll blame that on the fact that I played basketball for over 2 hours last night, so my pace was a little slower, but it was still a good run! 

It was a great run with Kale today, pretty quick, sub 7 min. pace, and it just felt good to have a running buddy! We ran about 11.5 miles, then watched the mile at the indoor track meet, and finished up our run, then ate some Jdawgs. It was a great day

Good run today, I have a bit of a cold, but other than that, things are fine, life is great! Didn't run yesterday because I went skiing! Whoo! So fun! We'll call it cross training

Nice run with Garret Marsing. I almost puked because I'd eaten a chic fil a sandwhich about an hour before, and I was feeling it!! Also, today was awesome because my sister got her mission call to Minneapolis Minnesota, spanish speaking! How cool!

A nice snowy run with my buddy Joseph Moore! It was honstly so fun, but I was slipping all over the trails on the way back! 

7 mile run plus a ball game

A nice run up provo canyon today. About halfway up, there was a bunch of snow and I totally felt like rocky! Then played an intense game of intermural basketball, so I'm counting that in the milage

Just another good run down state street. It actually felt pretty fast, and my hip didn't bother me, but I'm still going to stay on top of it, make sure that it doesn't cause any future problems.

Good trail run with my buddy Tyler, wasn't able to run yesterday, because I really just had a ton going on for school

Good run up provo canyon, then I decided to tempo down for two miles, both of which were under 5:50. I was really pleased with the effort, because it was a good push, but just felt smooth and in control, not forced at all. Good sign of great things to come

Good to be running, beautiful weather too!

Wow, this was one of those days were it was just hard to get out on a run, but it felt good once I did. I'm glad I was able to push through laziness and get out there

If I'm 100% honest, I didn't go on an actual run, it was a busy day, and I had an intermural basketball game, and didn't have time to play the game and go for a run, but I played really hard, and honestly think it was about a 6 mile equivilant

It's surprisingly warm up here!

Another 8 today, I'm going skiing tomorrow! Cross training...

Started out pretty chilly, but the weather warmed up nicely once I started moving

A quick 7 miler, on one of my favorite roads to run on. I'm pretty sure it's enchanted, because it totally seems downhill both ways for part of it!

This was an awesome hike/run in the snow. Good stuff!

Awesome snowy run with Garret Marsing!

Nice fartlek workout on the provo river trail

Fun to get a bunch of members of the old xc team together and run a bit with them

Nice "slow" tempo with Joseph Moore at 6:15 pace

It's been a busy day, and I procrastinated some schoolwork...

Good progression run with Joseph, just a good push, nothing too crazy. Started at about 6.30 pace, and got down to about 5.45 by the end, although it was downhill at that point.

a really good progression/tempo run. It was my fastest one since the marathon. First mile was 6:04, then 2 miles at 6 min pace, next one at 5:42, last one at 5:40. It was a good run for me to get a feel of where I'm at, and encourage me to keep improving. Hopefully in the not so distant future I'll be able to crank out 7 miles or so at a 5:40 pace

ski day....

Enjoyed a nice long run today. I'm pretty stiff right now, and my legs were feeling pretty heavy, probably because of a long ski day yesterday. I ran just over 6 miles of the run with Anna, and helped her out with her fartlek workout, so that was good. 

Just a rough day to be honest, most of it spent studying for/taking an ochem test

Great run today! I ran with a guy named Daniel, first time running with him. Pretty cool dude from Georgia, ran D2 XC and track, and he's out here looking to run for BYU here in the near future. He'll probably be a regular running buddy, so that's good stuff!

Good progression run today with Joseph. Actually kind of a weird progression run. The splits were as follows: 6:30, 6:20, 6:25, 6:00, 6:10, 6:25, 5:55, 5:45

So the plan was to start out at 6:30 pace and drop 10 seconds every mile, but Joseph got a little antsy mile 4, he also didn't have a watch, so he couldn't really gage his pace super well. Then coming back there was a bit of a headwind, and he was just beat, and actually dropped out after 7, poor dude, he was really hurting. I was glad to get a good push and go hard the last couple

good run, longer than I expected. I was planning on just going about 8 with my new friend Daniel, but ended up going much longer, as we explored some new roads and found a fun little loop. I finished just in time, otherwise I might have pooped my pants

Nice run today. I ran the first 6 with Sam, then the next 6 on my own. My legs were super tired, but I didn't let that affect me too much, because I went skiing the whole afternoon. Good day!

quick, chill 7 mile run. I ran into Jacob Zufelt at the end of the run, the dude's getting married this weekend! How crazy!

I went a different direction this time than I normally go, a little more hilly, but it was fun to mix it up

It was late when I started running, but I ran the 6 miles pretty quick because I wanted to watch the second half of the Jazz game, but man, it was such a dissapointing loss... Hopefully they can win the next one!

Good fartlek workout with Joseph today. It was a 1,2,3,4,5,4,3,2,1 pyramid type workout, with a recovery time of half the previous fartlek time. Between the 5 and second 4 minute reps, Joseph wanted to do a 10 minute tempo at 6:20 pace, so we did that as well. Each fartlek was ran at 5.40 pace or faster, so I was pretty happy with those results

Super good to be down in St. George. I met up with Coach Fielding that morning and we ran the bottom 18 miles of the marathon course, with 8 miles of it being a progressing run. It was a great workout, and my last 3 miles all being right around or under 5.25, so that just felt great. The confidence is high, and so is the motivation to keep working hard and get even more prepared for race day. The only downside to the workout was that I felt like I had to poop almost the whole time, and almost didn't make it to the bathrooms at the park... haha, a little awkward, but we've all been there

classic 7 mile monday run

I did 4x1 mile repeats today, with the following times

1- 5:40

2- 5:28

3- 5:30

4-5:23

I was pleased with the workout, it was a good push, although I wish I could have hit a faster time that first one

Ran a little over 4 miles with Garret Marsing, then added a few more to finish my run. I found out that Garret just ran a regional qualifying time for the steeple chase! So proud of him!

Man, can't lie, this was just a miserable, cold, wet run! We got to the top of squaw peak, but totally not worth it. such slow going because of the mud, and there was still ice on the trail towards the top, so we both had a couple of tumbles, haha. Joseph cut his let pretty good actually, I think he had to go get stitches. Anyway, wasn't super hard on the legs, but very mentally tough, so that was good that we powered through all the adversity

Nice run down state street

I found out today that Joseph can't put any weight on his leg... hopefully he's ok

So college just got real...

My main goal is just to stay about where I'm at regarding fitness until finals are done...

Did a fun little fundraiser 5k, but I just ran with Juliana, super fun, but not super fast, haha. I did meet someone though who's also training for the St. George marathon, so that will be nice to train with him in the future. 

Good run with the roomies to wrap up finals

good to get back in the saddle again. I had some really weird, accute knee pain the first mile, but it just totally faded away. Hopefully that doesn't come back

split the run up, 5 miles at work, and 3 at home. I tried out the altra DUO today, super cool shoe!

got to try out the Flash Impulse, I liked them, definitely the coolest looking shoes I've ever worn

Enjoyed watching Desert Hills compete in a track meet, it's always a blast to see those guys

Nice 10 mile run along the Bonneville shoreline trail. 

Tried out the Instinct 4 today, not a big fan, but still a good run!

I tried out the superiors today on a run with David (he's a guy that works one floor up at the More Good Foundation). It was a super good run, a nice little trail from the squaw peak lookout. I was feeling good, and David was super tired, so I went ahead and when I got to the end of the trail, just started going down the road, with the plan that he would pick me up at some point along the road. Anyway, long story short, I made it down the whole road, adding 4 extra miles onto what started as just a five-mile run, haha. I got nice and sunburnt on my shoulders too, but it was a good adventure. 

It was really hard to find the motivation to run after work, but I did it anyway!!

A little frustrating that I only could get in 5 miles today between work and traveling, but better than nothing

Fun to do a track workout with the Dez Helz track team

 I got to try out the paradigms at work today, and man, those were the softest shoe I have ever worn! Definitely a weird experience. Also, driving home from work I saw the one and only Dez Helz track team doing a run! Good luck to them at state tomorrow. 

Really busy day at the outlet, followed by the state track meet followed by some anatomy lab stuff, followed by a meeting with the bishop = a late night run. It honestly felt really good. 

I only got 5 miles in today because of the expo that I went to, but it was a blast to go up to ogden and help out with all of that

I ran south on the bonneville shoreline trail, and it was soooo great! I got to a part of that trail that I've never seen before, and man, it was fantastic!!

Good run at work, followed by a nice easy 3 mile run with Austin, and a couple of girls, Nicole and Christee. Pretty fun run, it was a little awkward because I really had to fart, and both the girls were behind me

Got myself a pair of the Impulse IQ today, coolest looking shoe I've got, not even close

I did a nice 3 mile tempo run today as my first workout since finals week. The goal was to do a 3 mile pick up, with a 6 minute, followed by 5:50, then 5:40. In reality it was a 5:47, 5:57, 5:49, or something close to that, haha. It wasn't exactly what I wanted but a good way to start. Better and longer workouts to come!!

I got to run a quick 3 miles with one of my fellow anatomy TAs, Scout, this morning, so that was fun! I also got to go on a nice little trail run at work! So a good day for sure!

I had a lot of fun exploring the boneville shoreline trail and up a canyon as well. It was slow going up the canyon, but a blast coming down it! 

Well, I was a Scofield today with my cousins, and it was so hard to find the motivation to get out on any sort of run, but I'm glad that I did! The hilarious part was I realized that I had packed two different shoes, fortunately they were a right and a left shoe, and I was running on dirt so I couldn't really tell the difference

I explored some of the trails by where I work, and it was a great time! I feel so blessed to live in such a beautiful place. Great way to spend memorial day. 

5 At work, and 3 in the morning

Got to try out hte escalante racer today, and I have to be honest, they were great!! I think they'll be my favorite shoe so far!

It was a good tempo run today. Started with a mile warm up, then started out. The goal was to go 4 miles at just under 6 minute pace, after that the plan was to just see how I felt for the next two miles. Going out, the first 3 miles of tempo felt great, then when I turned around, there was a stiff headwind, that I of course didn't notice when it was at my back. I fought through it for a mile, and finished the tempo run with an average pace of 5:56. I just jogged the next mile, then I did one more mile at tempo pace mostly just focusing on being mentally strong into the wind. I ran that mile at just under 6 minutes as well. It was a good workout, I defiantely need to do more things like this. I was a little dissapointed in my mental strength during the initial tempo run, but I'll work on it, good things are coming!

Wow, such a good run with Brycen Williams on the trail going out towards the Bloomington caves. Brycen is just a solid solid young man, and he's heading out on his mission in a couple of weeks, and I'm way pumped for him, he's going to do great stuff. He will be missed though

Lots of meeting up in Logan for Altra, a visit to the grandma, and a date, honestly just wasn't time to fit a run in. Good day though :)

Good, hot run in the afternoon. For some reason it was a bit more of a struggle than usual, and afterwards I had a bit of a stomach ache, so that may have had something to do with it, but it's been all good besides that little hiccup

NATIONAL RUNNING DAY!!! I celebrated by doing a nice 1.2.3.4.5.4.3.2.1 farlek workout, and then a nice evening run with my roomate Austin. I was happy with the workout, it was a good push, and I was able to keep the pace at least under 6 for every repeat. Good things are coming, just gotta keep working hard. 

Found a nice loop, hot afternoon run

Enjoyed a late night friday run. Social life is on fire right now haha

Nice run from the crib up provo canyon. I was pretty pleased with the 5 mile tempo run, I kept the pace pretty quick, averaging just under 6 min/mi. The last 3 miles back to the crib were pretty exhausting, I should have eaten one of my goos, but I didn't want to use one when I was so close to home already. I was a little sore that day, but my body feels like it's been recovering pretty quickly

Tried out the Torin 3.5 mesh eddition for the first time, they were great!! Looked great, and felt great. 

Got up early to run with Joseph today, he's still coming back from injury, but we had a good 12x 1 min fartlek workout that was a really good push for him especially. I felt like I was cruising, not sure how fast though, because my watch decided not to work, might be time for a new one. 

Got up early to get a good run in before work. Felt good, and I mostly was just fascinated how a large stretch of this run is downhill both ways. Must be magic

Tried out the King MT today, they're pretty great! Beautiful run along the Bonneville shoreline trail, a part of it that I've never ran before. Some great ups and downs, haha. 

Pretty good run. Ran the first 4 with Jake Buenning, then 5 more on my own, followed by 3 mile repeats at 5:42, 5.43, then 5.46. I've still got a lot of work cut out for me, and I can't help but think it would be easier to do these workouts with someone else, I think I'd do better with someone to push me. Anyway, I then sat in the provo river for a few minutes, which was great. When I got home, I was almost ready to hop in the shower, but Joseph came by, and we went on a nice run together, with two barefoot miles in the grass. I also bit the bullet and ordered the Garmen 230 off ebay today.

Just a couple of regular chill runs

Good workout today. Half mile warm up, then 4 miles, that averaged out to 5.51. I was pleased with the way things turned out, especially because there was a sublte uphill for a large portion of the run. It was pretty tough at the end, but I was able to focus mentally and finish strong, which I think was the biggest success of the workout. 

I saw Franco on the afternoon run, stopped and talked to him for a few minutes, super chill, awesome dude

only had time for 5 today because of cleaning check! I'll make up for it tomorrow!

1.25 mile warm up, then 5x1600 meter repeats. The splits were:

5.43

5.43

5.41

5.38

5.20

I was really happy with this workout, and the way that my body was able to respond and do well. I honestly felt like I got into a better rhythm and things got easier mentally as I got into it. 

super hot run in vegas, not a ton of time, but it was still good to get out and keep things loose

Had a good run today. I tried out the One V3 as well, they seem like a pretty solid shoe. I want to start doing some yoga and other things to decrease the chances of injury. 

Nice hilly trail run

Nice run, plus a couple of barefoot miles in the grass

Had a real nice evening run, and cranked out 7 miles, I wore a reflective vest, but only the vest. Note to self: Don't do that again, it causes nipple chaffing. I also played capture the flag for FHE for a solid hour and a half, and I'm counting that as a mile. 

Nice hot afternoon run, as well as a cool morning run. Going to the jazz summer league game today, it should be a blast!!!

Good workout today, did 3 2 mile repeats at race pace, the splits were 11:52, 11:47, 11:51

Still have to improve, but I'm loving the progress!

It was really hard to get out on this run, but I did, and it was a hot sweaty one. I also took a nice moment at the turn around point to just stop and think, it was really refreshing and good for my soul

6x800 meter workout. I did well, all of my times were under 2:34 except for the first one I was a little slow, just getting into the groove I guess. I'm excited for the race this weekend!

Getting ready for that race tomorrow!

What a great race!! I was pumped to hit my goal time, I feel like I'm right on track for my marathon goal, this was a very encouraging sign. Lots of work still to do, but the goal feels a lot more possible now. I started out strong and smooth, and pretty relaxed. The first mile was a little slow at 5:50 pace, but the next mile picked up quite a bit, and mile 3 was a 5:10. From there I was pretty consistantly under 5:30 until the last 2 or 3 miles, at that point I was just fighting to stay under 5:40, and just finish the race strong. I took 5th place, which was great because I won $100. I really wanted to beat Golden, but he got me by about a minute. The good thing is that he's also doing the St. George Marathon, so I'll have a chance to beat him there as well. I'm super sore, but it's totally worth it. 

beginning the recovery process. My calves are super tight, but that's ok, I'm just easing back into things. I was also blessed because Glen Harris let me borrow a recover system that has helped a ton!

Just easing back into things

I tried out the Instinct 4.5, really liked them, and they're a sample pair, so I think I'm going to keep them! I've realized how much the visual appearance of a shoe affects my perception of them haha. 

Another nice afternoon run at work. I wore the compression sleeves, and it helped a lot with the soreness in my calves, so that was great. I'm really considering wearing sleeves for the marathon, I think it could be helpful. I'll be testing them out a little more in the future!

Had a blast running up Timp with my homie Sam!!

Good elevation training today with Sam. Ran to the top of Brian head peak, then back to the condo, super awesome run! That afternoon we went to the shakespeare festival and watched the foreigner, 10/10 would recommend, it was absolutely hilarious!!

Good workout today, 10x3 min repeats at 5:30-5:40. The repeats felt really good, really smooth, the last couple I felt like I was about to puke, but I didn't, so that was good. I think it's good to train with that sensation because it's almost guaranteed that I'll feel like that on race day. The shoes I wore, the escalante racers, felt great. I'm not sure if I should wear those or the vanish, I keep going back and forth 

A couple of good solid runs today, it felt good, I'm feeling strong and confident, and happy with the training so far. I'm going to start working up the mileage a little bit by running a little longer at work, so that should be good

4 mile tempo run. I am honestly not too pleased with the time and how it turned out, I couldn't get any of the miles sub 5:50, but that's ok. I was hurting a little bit, and I'm proud of myself for finishing strong and toughing it out. I guess that's the silver lining

8 miles up at XC camp with the team, that was a blast! Love those guys! Then I did 8 more with my cousin Johnny that afternoon

I enjoyed running up to the top of Baldy this morning with Justin, one of the Altra tech reps. It was a pretty gnarly climb, about 2500 vertical feet in less than 2 miles. So needless to say, I'll be sore tomorrow, but It was a great workout, and very satisfying. 

Came to work again early, and went down to do 3x2 mile repeats on the provo river trail. I was pretty sore from yesterday, and as I started, there was quite the headwind. The first repeat didn't go to great, I pushed myself, but it was only a 12:15. The next one was little better at 11:50, with one mile uphill and into the wind, and the other downhill with a bit of a tailwind. The last one was 11:26 or right close to that. I was really happy with that one, because about a mile of it was down the canyon, and I blasted through that, then there was a pretty big hill and I was able to keep a real good pace up the hill. All in all, a good solid workout on sore legs

recovery day, 2 miles with a buddy in the ward named Eli

Track workout today, 6x800. These were the splits: 2:34, 2:30, 2:32, 2:32, 2:31, 2:27. 

Good workout, they were all on pace. The only problem I ran into, was I was doing a barefoot cooldown on the grass, and something stung me on one of my toes. It hurt pretty bad, but it didn't swell up or anything, for which I'm grateful

Longest run of my life today. Ran with Joseph, Corey and Aaron around Timpanogos, it was so great!!! It took us 8 hrs and 20 seconds. The last few miles were pretty tough mentally, and I was way grateful to have people to run with, especially since they're such quality dudes. Saw some amazing scenery, and had some great conversation. After the run, I treated my self to a little bath in the Provo river, and a large Jamba Juice. Also, found out that slim jims are great trail snacks

Pretty sore from saturday, but actually not too bad, it's just my butt that's sore haha

Legs felt good, just a little tired. Did a nice 8 mile tempo run starting at vivian park and working my way down the canyon. It was a great workout, and I was spot on or fast for all my spits, except for the last mile had a lot more headwind, and I threw up haha. All things considered, it was great, and I ran at an average of 5:40 pace

Chill loop from work today, followed by some barefoot running in Kiwanis park. 

Nice little track workout this morning at Orem High School. It was actually super windy, so I adjusted the time just a little bit, but I was pleased with the way that things turned out. Good things, everything moving in the right direction. 

4x1200

3:58, 3:56, 3:53, 3:49 were my splits

Did the morning run with Lucas from the ward, so it was great to learn more about him. He's an incredible man!!

Ran down Provo Canyon with Sam. It was a good long run, although Sam was cramping and stuff the last few miles, so they were pretty slow. Not a fast or glamorous run, but we got her done!

The goal this morning was to simply run for 1:05:00. I chose to do a loop that had a nice little trail segment on it, it was great! A lot of hills, so it was kinda slow, but I wasn't to worried about it. Tomorrow is the day to go fast. 

Tempo run Tuesday. I ran 6 miles up to vivian park, then 6 down the trail, back to the care and hurried over to work. 

The pace was 5:36, which was pretty good. I think I started a little bit too fast, my first mile was 5:35, then 5:29, then 5:31. The last three miles I kept 5:40 or faster, but they hurt a bit more. I think was the most frustrating thing was that I was having some stomach cramps and a little bit of that throw up feeling. The frustrating part was just the fact that I felt like my legs and lungs could go faster. Part of the problem might be lack of sleep, and maybe just because I ate a little costco roll on my way to the park. I don't think it will be as big an issue during the marathon, but I want to be sure that I can run at my best. 

Good workout this morning! It was fun to have my friend Robert come out and join me for 4 of the 6 mile repeats. The goal pace was 5:20, and my splits were: 5.21, 5.19, 5.19, 5.20, 5.21, 5.17

Really pleased with the workout, it was smooth and felt very controlled. Good things coming

Did a trail race at sundance super last minute today, it was a blast. The most beautiful race I've ever done, and one of the most beautiful runs period that I've ever been on. I took second overall, and I won a bar of soap, but not just any soap, hand made soap, now that's fancy! haha. They took forever with the awards though, so I didn't get in as many total miles as I would have liked. 

3x3 mile repeats today. They were tough. My legs were feeling sore and flat, and the first repeat, I just could not get going at all. There was a bit of a headwind, and my  first 3 ended up with a time of 18:08, which was dissapointing. The second one had a nice headwind, until I turned around, after that I started feeling a lot better, and was finally able to get down to below marathon pace, and that repeate was 17:49, I think haha. The next one had some hills and stuff, but I was warmed up and a little more confident, so I was able to run 17:32, which still wasn't great, but it was still good to finish, work through the pain and some not ideal circumstances. I'm just glad that I was mentally able to push through and not give up on the run or the workout. 

Only was able to run 6 today. I was planning on running after work, but some car troubles and a torrential downpour put an end to that. 

Frustrating day of car problems and lots of stuff going on, I ran 3 in the morning, and was never able to get out again... Gotta keep the pedal to the metal!!!

Good workout this morning, 6x800m repeats, I did them with a kid I met last week named Bryce. It was a good push, and felt good to go fast. the target pace was 2.27-2.34, and the splits were as follows:

2.31, 2.26, 2.30, 2.31, 2.30, 2.25

I loved going fast and pushing my speed a little bit, I was also able to get some good mileage in to hopefully make up for a couple of lower mileage runs this week

So I cheered on Anna this morning at the SUU invitational. She ran well, and hung on to her varsity spot, so I'm proud of her for that! I then went on a long run from Parawon to Cedar city, and there was a headwind the entire way... it also felt uphill most of the way, but lets just say it was exhausting! Glad I got it done though, just gotta keep working through the pain and difficulty

Nice little progression run with the xc team this morning. We did a 25 minute progression, well, really only the last 10 minutes were designed as a progression. Mile 1 was 6:17, mile 2 at 6:09, 3 at 5:51, 4 at 5:09. I was pretty excited because we were really flying there at the end, and it was also great to run with other people, and have that healthy competition. 

A little over 3 miles in the evening with Jaiden Melendrez, which was awesome

1.5 mile warm up, nice fast loop around the mayor's loop

35 minutes out, and then ran back! Nice cool morning!

Nice run! I ran 4 with Jaiden, then 5 on my on, all on dirt roads

nice tempo run today! The pace for the fast miles was 5:34, and it just felt good and smooth. I'm really happy about it. 

Long hot afternoon run, but it was good! Glad it's done! haha

Classic Brianhead run, up to the peak and then back to the condo. Nice and smooth run, got me excited for the marathon.

Tried out Olympus, they're super duper cushy, and springy, but I kinda liked it. 

The bad part of this run was I took of my first ever xc racing top, and left it by the trail, and when I came back, it was all torn up and just mutilated. My friend Sam had left his shirt by the trail as well, and it was just completely gone. We're both pretty confused about what happened, but the best guess is probably some random animal just tore them up. Super weird and lame. 

Tempo run on the lower Provo River trail. The idea was to do 2x4mile repeats at faster than marathon pace. I haven't had good fortune on this trail before, but I just went out to do my best anyway. The first repeat average 5:44 pace, and just did not feel super fantastic. I relly tried to be positive, and keep good vibes for the second one, which is usually harder because it's uphill most of the way instead of down. Anyway, I adjusted my goal, to just being under 6 minute pace for the next 4, hopefully dropping it the last mile or so. That's what happened, I was right at 6 minute pace, then the last mile was a 5:50, to average 5:57. Not my best workout, but I finished it, the legs were tired, and hopefully it makes me stronger for the marathon. I honestly feel that the biggest help would be someone to train with on these tempo runs, but I'll just deal with running alone, haha

Nice track workout with my friend Bryce. Each 800 was 2:31, or 2:30, except for I smashed the last one at 2:26

Nice run with Sam up in SLC

Good run out past my grave and beyond. I was able to keep in under 7 just about the whole time, and felt good. 

I was feeling good this morning, expect for a stop I had to make for an explosive bowel movement, but besides that I just cruised around 6:40 or a little faster and felt fantastic, it was a real good run!

Good workout on Provo track this morning. MILE REPEATS BABY! OH YEAH! haha, they were actually pretty good. I needed to hit between 4:54 and 5:09, actual spits as follows

5.13

5.08

5.09

5.08

The first one was a little slow because I just ran the first lap way to slow, I probably should have done some strides or something like that first. The next two were great, felt fine, except for after the 3rd one I had to poop real bad (typical) so I ran across the street to the McDonalds and used the bathroom. Despite the extra rest, the last one felt quite a bit tougher, and I think that's because my muscles were cold, but after a couple laps they got warmed up again and I felt fine. 5 minutes rest between each one, good stuff!

Fun little loop with my buddy Bryce. Pretty sore from yesterday, but nothing too bad. 

Nice 1:10 easy run along canyon road. Big workout tomorrow, lets go!!!!

Awesome run today. Went 10 miles up the canyon, and cruised 10 miles down at marathon pace. The first couple miles were a little slow, but after that I was consistently fast, and ended up averaging 5.40, so just under marathon pace. I was really happy with the workout, I felt smooth the whole way, and the St. George course is a lot more downhill than what I was running on, so that will be an awesome extra little boost as well. I didn't have to poop, so that was good, and I practiced taking a goo, and no problems there. This was a great workout and awesome confidence booster for the marathon. One more big workout to go!

This workout started out terrible, ended great. It was 5x2 mile repeats, at 5:30 pace. 

The first repeat was flat, slightly uphill, with a headwind, then a big headwind for the last half mile. The next repeat was more uphill, more headwind, and I was just hurting and it was not good at all. I only went up .6 instead of a full mile on  the third repeat before I turned around, and as soon as I turned around, I felt sooooo much better! It was great! totally nailed the last 2.7 repeats haha. Splits as follows:

11:51, 12:10, 11:30, 10:54, 10:50

So it was a nice super easy run for 50 minutes, but there was a bit of a poop problem about halfway through, and I may have crapped my pants. Haha, ask me in person if you want to know the truth

tbh I can't exactly remember how long this run was, or what shoes I wore. It was a 50 minute fartlek workout, so those distances and times seem right to me. 

Nice long hot run today

So I did a 6x800m track workout today, at that same interval (2:27-2:34) pace. 

Everything went great, my fastest was about a 2:31, my slowest a 2:32, so they were real consistant. I was really frustrated because after 4 I had to go to the bathroom. I didn't want to, I had to, and there is really a big difference. It's just frustrating when the main thing holding you back is your bowls, not your will, not your legs or lungs. It's all good though, I just pray I don't have the same issue in a couple of weeks come race day. 

Stomach felt not so great this morning, but I ran anyway. I've been having a bit of pain that I haven't had before in my lcl, but it's not sharp, and comes and goes. I think with some icing and rapid reboot, it shouldn't be a problem. 

I also saw Ethan Ashby this morning, which was fun. As I was passing the mtc fields, he yelled my name, and I talked with him and his companion for a minute. I guess that he's been in the mtc for about 2 weeks now, so good for him! Such an awesome guy

Great workout this morning down Provo canyon, I felt great. Ran a mile up the canyon from vivian park, then did a tempo run at marathon pace down to the bottom. It felt really smooth and easy, and despite my best efforts, I ran under marathon pace pretty consistently, averaging a 5:36 pace. I'm really excited for St. George, I think I'll smash my goal and it will be great. 

Wow, I didn't run with a watch, but I just cruised on this watch. I felt real motivated and I've excited for race day.

Nice little run down past my tombstone. It was a weird afternoon though, I felt fine all day, then around 4 my nose started running a little, and it just got worse and worse, and sure enough in a few hours time I've got a full blown cold. The good thing is I've got a week to completely shake it, I've just got to take care of the little things. 

Feeling pretty sick, but just wanted to at least get a short run in. Hopefully I'll get over this sickness before race day. 

Nice little run in the afternoon

I did 8x400m progressions on the track, good stuff! Nice last little push before the race. The cold is going away and I'm feeling pretty good. 

Beautiful 4 mile run with my man Sam. Great discussion, talking about dating, school, garbage trucks, the marathon, ignoring construction workers, running over cars and all the good things in life

Nice easy 3 mile run today. Very relaxed. I'm excited, and nervous and anxious for this race. I think it's going to be great. Last run before the race

It was a rainy day, nice and drizzly for the start. I felt pretty good at the top, although maybe a little more tired than I would have liked. Regardless, I went out nice and chill, and was just a little bit behind my planned pace at the half. I went through at about 1:16:40 or so, and I was hoping to go through at 1:16 low. Unfortunately there was a headwind from about miles 6 or 7 until about mile 21 or 22. I was able to be on pace to get my time of sub 2:30 through mile 20, but the headwind had taken its toll, and my legs were so beat and tired. It was such a strange sensation, never before have my legs felt so physically exhausted. At some point, I'm not sure where exactly, I just let out a physical groan, which was a first for me. Anyway, at that point it was all I could do to hang on to sub 7 pace, and then for the last couple miles, even that was a stretch. I was so glad to see Matt Thatcher, Scott Sandberg, Coach Fielding and a few others to keep me going all the way to the end. 

I was glad to finish the race, and glad to get a new pr. It was hard though, not to have achieved my goal. I had worked so long to acheive that goal, basically about a year. After the race, I think my emotions were really close to the surface, and some tears were shed, I'm not sure why, it's really hard to explain the feeling I had afterwards. This has been really the first occasion that I haven't acheived a running goal that I've set. 

I'm not sure when, but I'll be back to run a sub 2:30 marathon someday. A couple of things I want to do differently is get a pair of the nike 4%, and do some more strenth training, I think that might help my legs hang in there a little be longer. 

Lots of learning, and an overall good experience, certianly a race for the books.

Ran an easy 2 miles with Boochy. My knee still feels a little sore, not quite 100%. No pain though, so that was good. Nice ab workout afterwards. 

Went on a bike ride, bike got a flat about a mile and a half in, and I ran it back haha.