Road back from FAT!!!!!

Slow easy recovery run. need to a better job of rehydrating. lost to much water weight the last two days.

Ran 10.2 with Riley and Albert in 71 minutes. Felt really good. Happy with my progress.

Was planning on running with Riley and Bryant in Morgan this morning but when I woke up I felt sick to my stomach and decided to sleep a little later and that really cured the problem. Ate some breakfast and went for my run. Ran to Beus Pond and back in 59:30. Felt comfortable and at no point was I pushing the pace.

74 minute easy run solo. Felt good but had planned on 12. Turned around at 5 because I felt dehyrated and didn't want to risk a bonk and then bad runs the rest of the week. Want to hit 50+ miles this week.

Met with Riley, Ken, Jon, and Bret this morning at the 31st parkway and did 12.1 in 81:04. Works out to 6:42 mile pace. My best run so far.

3 miles with Kayla and Megan @ 8:45 pace. Felt a touch sore.

So I was nervous for today. Wanted to do this in the morning but had REALLY weird nightmare/dreams that kept me up until about 2 am last night. (Damn Zombie movies, I love them but it's hard to get restful sleep when you are murdering zombies and running for your life all night) My first "harder" workout since starting back up.

Ran 2 mile warm up from my house onto mountain road to the Ogden River Parkway. Started the 4 mile tempo/power run at the bridge at the bottom of Ogden canyon. Wanted to run around 6 minute pace, but truly had no idea how the pace felt. My muscle memory took over. Splits were 5:42, 5:55, 5:57, 5:32. Finished the last .25 of my tempo with a hard exceleration (77 seconds) which explains the faster last mile. Ran from Rainbow Gardens back up Songbird Trail to my house for a 1.29 cool down.

Feeling all the miles and especially the run from yesterday morning, but very happy with my leg turnover especially at the end. It surprised me. Baby Steps.

Met with Riley and Ken at the Neighborhood WalMart in South Ogden and looped the neighborhoods. Felt really tired at start of run, but better through the middle and end. Feeling the bump in mileage, yet feeling strong. 65 minutes for an average pace of 6:54.

Ran the trails from Bret's house this morning. Honestly felt like garbage most of the run and my legs loosened at about 6.5 miles. Broke in my new Nikes they're ok. I like my Saucony shoes better.

Met up with Riley at 36th street and warmed up onto the golf course before heading up Strong's Canyon and out to Ogden Canyon and back to the car (Upper Pipe for those in the know). Felt good but didn't kill the pace. 65 minutes (7:45 pace but hills and trails). 

Did a nice easy run at jordanelle with kayla. Very solid week.

12.5 miles easy in 87:15. (average pace 7:01) felt great on a nice easy solo run to start the week 

Met up with Riley, Ken, Bret and Jace at 21st street pond. Ran 80:17 for an average pace of 6:51. Felt good but dragged a bit at the end.

Aerobic building day. Dun Dun Dun!!!!!! (Ominous music)

3ish mile warm up with Riley and Bret, then pretty much a solo 8 mile threshold run. I saw some of those guys but it was pretty much a-holes and elbows. Spilts were 5:58, 6:00, 6:03, 6:10, 6:23 (over the freeway and took a wrong turn and had to come to a complete stop twice) 6:12, 6:08, 6:12. Average Pace 6:08.25. Wanted between 6 and 6:10 so very happy with especially since I have run three 12ish mile runs this week. It will be one month since I started running again on Friday. I could barely do 5 miles at 7:30. Trial by fire seems to work best for me. Very happy to have guys like Riley, Bret, Ken, etc to run with and force myself into shape. Huge help, thanks guys!

Met Riley on base for an easy recovery day. Felt TERRIBLE for the first 3 miles. Felt like I hadn't eaten in weeks, so weak. Took a short break and felt much much better. 73 minutes. We stopped right at 10.00 miles on the watch. Riley had the turn around perfect.

Ran from my parent's home in Colorado Springs today. Did the first 6 miles with Kayla. Dropped her off and decided to run over to my old "Power Mile" and push it for a mile. Mile starts at about 6200' evelation and ends at 7000'. I did a 5:58. Love coming home. high point of the run was 7300' low point 5975'. Here for my next 4 runs.

AM: Easy 3 miles with Kayla before water world today!

Had planned on running again yesterday evening, but after a day in the sun at Water world I was spent. Watched my dad finish the Accent. It is funny how winded you can feel after a short uphill scurry at 14,000'. Went for a run from my parents house uphill the whole way out. Turned around at 7200' and back to my parents at 6700'. I am definitely feeling the altitude. Warm day outside. 

Travel Day. Decided it was a better use of my time to spend the morning with my parents rather than getting a run in before I left.

Hard day.

Met with Riley, Bryant and Ken at 21st street. 3 mile warm up then 3 miles at 5:44, 5:50, 5:49. 2 minute rest then 2 miles at 5:35, 5:40. Then I jogged back and pulled Ken in for the last .3 of his last mile. Missed my split but talking to Ken, I was around 70 second quarter mile pace for that .3. 2 mile cool down. 5:47 average for first 3 miles and 5:37 average for 2nd set with a total average of 5:43.6 for the 5 miles.

Slow hilly easy run with Jason Holt and Riley. Damn Cook took me up and down a bunch of hills. Still feeling yesterday. Planning on heading out this evening for another 5. Wanna hit between 65-70 miles again this week before I bump it up to 75 after three weeks in the mid 60s.

PM 4.1 solo easy run

Woke up this morning feeling not right. Tried to go out and run but something felt off. Found out I ate a can of soup yesterday that was 4 months expired. Misread the label. Called in sick and slept it off. ate healthy during the day and felt better this evening and went for a run. Well the soup struck back about 1/2 a mile after I turned around. Made for a rough last couple miles but happy I got my run in. Gonna rehydrate and head for bed.

14.42 miles solo from the house. Decided to push the last three miles 5:52, 5:55, 5:47 feeling really strong after yesterday's rough run. It felt great to push it hard when I was fatigued.

Met with Bret this morning at the house. Definatly feeling my run from last night. Slow run on the Ogden Parkway. Legs flet flat

Planned on 10-12 for today but rocking out at the 'Fun.' (name of the band for those that don't know) show last night and standing for a total of 5.5 hours took a lot out of my legs so I turned around early in lieu of have to stop and walk with a mile left. Won't give up that concert though. Kayla got the tickets for us in April. They put on a hell of a show and my voice is partially gone. Love a good rock show where you can dance jump around and sing along at the top of your lungs. (the 16 year old in me) Lost a lot of water at the concert I am sure and my weight shows it.

Met with Ben and Riley at 21st street pond and headed to Bret's place and met him along the way and then ran out toward North Ogden then down to the Depot and back to the pond. Easy run 7:14 Average pace.

Met with Riley, Ken, Bret and Jon H. this morning in Riverdale. Went for a 15 mile run with average pace of 6:54 out into Roy to West Haven back into Ogden. Felt pretty good. Longest run since the comeback started. Feeling pretty good.

PM: Did another 5.24 after work. Had to force myself to slow down. Legs kept thinking I am headed for 20 miles today, I should be tired and pushing the pace to 6:20. Happy with today.

Got on base way to early to get my run in before work today. 7:22 AP

Areobic Building Day

Met with Riley, Ken, Bret, Ben, Bryant and Jason Holt (4 of the top 8 from Saturday's TOU Half. Sick training group) at 21st street pond. 3 mile warm up then 8 miles pushing the pace. My splits on my watch were 5:50 5:57 5:56 5:53 5:56 5:48 5:57 4:49 (my watch had me hitting the measured 8 mile mark at 4:49 at .8 miles for the last split. My watch is alway off some but today it was bad need to get the Garmin 610 but waiting for christmas.) Averaging out my splits for the accurate 8 miles comes out to 5:48. That is 20 seconds per mile faster than the last time I did this workout two weeks ago. Making some solid progression. Snow Canyon is gonna be fun! Finished with just under 2 mile cool down.

9 easy trails miles with Riley this morning. Felt a bit tired but good enough. Ready for the race tomorrow.

Did my first race today with the plan of just seeing where my fitness was. Met Riley and Ben and headed out together. We met Ken and Steve Shepard at the course and started our warm up. We did about a 4 mile warm up with some strides. Once the race started Riley was off like a gunshot. I was unsure what pace to run so I kinda tucked in and ran behind Ken and Ben. The first mile felt fast and smooth but when I looked at my watch at the Marked mile it was 5:05 and I kinda freaked out a little. I mean my fasted mile since coming back was like 5:35 During a tempo run and I am in the middle of my biggest mileage week too. I kinda psyched myself out a bit and really didn't push as hard as I could have. Have to relearn the going into pain and still running fast mentality. I reasserted myself with about half of a mile to go and started to push the pace. I made up a lot of ground on Steve and ran a good time for a month and a half of training and I remember when I signed up that I would have been happy with 17:45. It was a good fitness test and I feel really motivated to get faster because I really hate to get my butt kicked like that. Like a really hate it but I know what I have to do to get back where I need to be. We did like another 3.5 or so cool down. Really happy with my progression and I know just need to keep going at it and I will do it. Have the best training group anyone could ask for.