Road back from FAT!!!!!

Did an easy 8 on the treadmill after getting a massage from Sariah. Pretty sore so I stopped early.
 

Met Ben Riley Albert and Bret in North Ogden. Temp said 22 but man it felt way colder. It might also be because I shaved off my beard. I miss my man scarf. Minimal pain. Was kinda giddy the whole run to be back out with the boys. Looking forward to some good mileage the next couple weeks.

After reading Riley Cook's 2013 Running Awards, I thought it would be fun to open some of the awards up to a vote so I made a survey. If I left anyone off, I did this quickly on a whim so I meant no offense. Write them in, and they will be listed as a choice for future Voters.

https://www.surveymonkey.com/s/L6GLTWF

Today was a tester run to see if I was going to do the St George Half or not. We got maybe an inch of snow up here last night so was unsure what the pace was going to be today. Started easy but by the second mile we were at 6:30 and by the 4th mile we were running 6:10. We held that pace until mile 9 which was 5:50 then I maintained 5:45 through 14 miles. Benny Van B decided he was feeling good and started to push the pace. So I was dropped runng 5:40s the last two miles soundly. I wanted to ensure I didn't push it too hard and reinjure the calf. 6:30 pace on the way back in. Feeling very good about going out and just using the St George Half as a 13 mile tempo run as I am recovering from the calf problem. See everybody down there!

7 miles with Kayla easy pace for her. 7:45 AP

Met Jon Ken and Riley at Walmart and then met Bryant and Bret on the roads. Did just about 11miles on the roads in Ogden. Nice 14° day. Brr but not as bad as the Midwest.

Lunch: 4+ miles at lunch with Riley easy pace.

My calf was sore when I woke up so I cross trained for 80 minutes on the eliptical. I had the plan to run after Kayla's surgery. However, we got to the hospital at 11 and because of 2 emergency C sections we sat in the prep room for 4 hours. Because of timing I didn't get to eat from 730 until 345. By the time Kayla got done and back home it was pushing 730 and the hospital cafeteria food was sitting heavy so I decided it was better to stay home with Kayla. She is fine by the way.

Went really early and because of the snow and dark, I hit up the treadmill. 10 miles with an AP of 6:20.

pm six miles on the treadmill with a tester mile for tomorrow at 5:35.

Met Riley at the base gym for a fun indoor workout because of the snow and ice. Did 3 miles on the indoor track for a warm up with strides. 3 miles @ 5:39 pace, .25 active recovery followed by 3 miles at an average of 5:23 starting at 5:30 and slowly ramping up the pace until the last mile at 5:20. Feel like this was a rust buster workout. 2.75 cooldown for an even 12. Riley did a 10k fartlek. It made me laugh to look like I was jogging at 5:30 pace cause he is going at 4:36 pace.

PM easy 4 on a treadmill because of the ice.

12 miles in before 630. Feels like an accomplishment for a Friday morning.

Cool article Steve Magness shared on twitter. Kinda long but very interesting. Physical in activity is reported to be the 4th largest cause of mortality in the world. Titled 'The Cost of Physical Inactivity'

http://m.bjsm.bmj.com/content/48/3/171?etoc

Lunch: 4 miles easy. 6:56 ap

Met Riley Bret Jason Steve anf Jon for 15 miles this morning. Ap of 6:34 with 9 miles at or under 6:25 with 5 between 6:10-6:15. Solid Saturday morning run.

Possibly the worst run of my life. I got the cold that is going arond. Meh. Went home and slept for 4 hours after the run. Took Tuesday off after not sleeping most of the night.feeling better though.

Met Riley Bret Jon and Ken at Wal-Mart for an easy run. Felt much better. Still had some coughs but not bad. Let's see how the next couple days go.

Ran from the hotel over to the convention center to pick up my packet and back with about .5 mile worth of strides. Still wasn't feeling great but wanted to try.

Met ben a the start for a warm up. Warmed up with Dave Holt and Clyde. Before the sun came up I was feeling ok just a bit cold. When the race started I tried to settle into about 5:30ish pace. Mile 1 was fine in 5:28 then miles 2-5 I hit 5:33 on every single mile felt ok just weezing a bit. Miles 6-7 were uphill and this is where my cold started wearing me down. Just felt weak. I was 5:50 and 5:51 on these two miles, but on mile 8 I was able to roll again in 5:27 so I got some confidence back. Had another 5:33 on mile 9, but on mile 10 something from my sinus dislodged (gross I know) and I had to step off the course because I was hacking trying to get this chunk up. Ran a total time of 6:02 on this mile with two coughing stops. I couldn't stop coughing on mile 11 and decided to step off the course and not do any more damage to my lungs. I coughed hard for another hour and a half after I stopped but I feel like it was the right decision. The run up to this race was rather discouraging between the injury and the cold, but the beautiful thing is there is another to train for and well my calf is healthy and my cold is on the downswing. Let's rock and roll, Pheonix Marathon I will see you in six weeks!

Met Ben in North Ogden for an easy run. Just ran easy. Had a coughing fit about 7 miles in but felt better at the end. AP of 6:50. Feeling better everyday. Picked up an over the counter inhaler to help get the swelling down in my bronchioles from all the coughing. Going to get in so solid mileage this week and I hope to have 4 weeks of 100+ miles before Pheonix with at least 2 25+ mile runs. Let's have some fun everyone!

Met Riley, Bret, and Jon at Wal-Mart for our Monday Funday route on a cold Tuesday. The cold and inversion is not helping my lungs but I have so Bronchitis medicine that is helping a ton. Fingers crossed.

Met Jason, Ben and Riley at Wal-Mart really early and did an easy 20 miles. 7:00 AP. Really freaking cold at times. Had ice chunks in my hair by the end. Felt pretty good. Glimpsed Bryant and Bret on their Mile Repeats when we were about 14 miles in. The Ogden Crew was out in force this morning.

PM: 6 miles after work on base. That 26.2 looks very pretty for my total.

Met Jace Jon Bret Albert and Riley at the pond. Did 4 miles of warm up then just Riley Albert and I did 8x400 with 400 active rest. My splits were as follows, 72.55, 72, 71.65, 65.6(major tail wind), 69.2, 68.55, 67.54, 61.98. I had my lap set for .25 mile so it is close enough. Felt pretty good for this light workout. 68.6 average split. The last one flet good to spin the wheels a bit. Easy cool down. Rest pace was around 2 minutes for a quarter mile.

Lunch: 7.5 with Riley around base. 7:09AP

So I over slept and woke up at 5:59 when I was supposed to meet the guys at 6:00. Dammit! Sent a text and then got dressed and left in under ten minutes. Of course I hit every light red on the way there. The guys looped back for me and they did 12 so I got 10.5. All and all not bad, but damn stressfull start to the day and it was freezing out with the wind today. Brrrrr.

Lunch: 4.5 solo at lunch. Ready for the Salt Lake Winter Series 5k. No planned time, just push myself on tired legs.

So met Riley, Amy, Albert and Steve at the Park and Ride in South Weber and headed out to Saltair. Man the air kept getting more and more gross looking. When we got there it was FREEZING. Got the bib warmed up for 3.5 miles with a .5 mile at 5:40ish pace to warm up the legs. Got changed and did a .25 total worth of strides. The gun went off and I just tried to settle into the pace I wanted to run for the race. Splits were 5:04, 5:03, 5:07 and 44 seconds for the last .16 on my watch which was 4:35 pace. Considering I have been sick and injured, I am very happy with the effort. After with Jake, Jason and Riley, I did 4 fast 200 meters with about a minute between. 32, 29, 28.5, 28.5 were my splits. 2 mile cool down after. Plan on doubling easy this afternoon.

PM: Light double after rolling out. Ran down to the store and back to get some garlic cloves to make an aioli (like garlic mayo) for some pastrami I have been curing all week that is now on the smoker, MMM mmm yum. Plus it got me over 100 miles which feels good!

Injured my calf again. Changing some things up