Road back from FAT!!!!!

Met the guys and then Albert drove us to the top of Monte Christo. Started with the guys and did a three mile warm up at about 6:35 pace. Then 9 miles at AP 5:47 then my IT band started to tighten up and I slowed and just to keep myself strong without injuring myself. Total time 1:51:30, Just over 6 minute mile average pace. Longest run at 6 minute pace since college.

PM did 2 easy miles so I could roll out my IT Bands. Ugh.

Met with Ben and Riley at 21st street pond for a very easy slow run. Worked our way up to 7 minute miles. Everytime we had to slow or stop it took my legs a bit to respond. Feeling the run yesterday for sure. Gonna Ice bath this afternoon.

Did an hour on the eliptical because my IT bands were hurting. Still feeling Monday and don't want to injure myself.

Felt so much better today compared to yesterday. I was unsure how I was going to run today after struggling around the office yesterday. I credit a lot to the ice bath I took and sleeping in compression shorts and calf sleeves last night to getting a lot of the soreness out of my legs. The guys did an aerobic builder today and I chose to stay at 6:45-6:30 pace and just run. My legs continued to feel better as I went so with 2 miles 'til the finish I picked up my pace and through in 2 harder miles. 5:41 and 5:36. Surprised with how good I felt. Feel ready for a good workout on Saturday at the Classic 10k (you guys should come run it for sure). I will probably double back today to keep my legs loose.

PM 3.34 miles on base easy to loosen up the legs after work.

Easy run from my house to the stadium and back. Very easy controled run. Forgot to put this on here this morning

Race the Classic today. Still wasn't feeling great. Did a just under 4 mile warm up with strides with Ben, Riley, John and Jace. Lost satellite service so I have no idea what all of my splits were but I really was hurting. Really feeling those miles but still after a bit of time to think I am happy with the result. Did a cool down with a whole crew of FRB people. Very well represented at the race. Did a total of 6.4 miles of cool down. Need lots of fluids but happy with my week.

Met with Ken, Bryant, Riley, Jason and Bret at the Riverdale parkway and went for an easy 12. Legs felt very sluggish but I think that has a ton to do with 78 miles last week. Ready for another one!

PM Did a little over 4 miles on base. Rather easy pace. 7-7:15 mile pace the whole way.

Aerobic Building Day

Met Riley, Ben, Jon and Jason at 21st street pond. 3 mile warm up in the dark. My watch battery started to die this morning on the warm up, taking away GPS. I know where the start and finish are so I went off of total time. For the 8 miles I was 45:28, which is an AP of 5:41. I stayed in sight of Ben and Jason and finished just a touch ahead of Jon. By far my best workout and had a faster 10k in the middle of my workout today than my race on Saturday by about a minute. Makes me feel much better about that race as an outlier rather than a trend or a plateau. Easy 1.9 mile cool down.

PM 4.16 run after work on base.

Easy 8 miles on base before work. Focused on making sure these were recovery miles.

Met a 21st street pond in the dark with Jason and Riley to do some mile repeats.  3 mile warm up, really windy. Did three strides then started the pond loop. (1 lap is just over a mile) Goal pace was around 5:20 with 2 minutes active rest (jogging at a minute of the rest usually 1:30) splits were 5:21 5:18 5:17 5:12 and then 2 x half mile with 40 seconds rest between at 2:36 2:36. Feel really good about the day. Let my body dictate pace and tried to stay right at threshold. As my legs warmed up I felt stronger. The 5:12 mile actually felt like the easiest of the day. Having Jason to chase the whole workout truly helped me today. The other guys did 5 x mile. 2.5 mile cool down and that is when the skies opened upon us and dumped for most of the cool down and stopped right about as we were getting to the car. Wasn't too cold so the rain felt pretty good.

PM 4 miles easy on base after work

Met way too early on my day off work with Riley and Jon did 4 miles then picked up Ben for the final 6.5. Mix of Parkway and as Riley calls them "Ghetto Runs" through the less than nice part of Ogden. Really easy run didn't wear a watch so I would have no idea of pace just ran by feel. Hamstring is a touch tight. Gonna stretch and nap then head to Amber Henry's wedding this afternoon in Wyoming. I always love occasions when I get to rock the bowtie.

Went down to Provo to watch Kayla run at the BYU cross country meet. Started my run and about 20 minutes then met up with Lindsey Anderson and did the next 30 minutes of my run with her at about 6:30 pace. Then I decided to throw down some harder miles. 5:50 5:51 5:49 then my last mile was on the same pace for the first 3/4 of a mile (4:35 for .79 miles) then did a hard pick up at the end for just under a 1/4 mile on a slight downhill (48.5 for .21 miles) at what the watch says was 3:51 mile pace. Did a cool down with a couple guys from the men's Weber team and the watched Kayla race and then did another 2 mile cool down with her. Just over 16 for the day again with a solid chunk in the middle. Happy with the workout considering I wasn't home 'til late and didn't feel the best when I woke up because we were all celebrating with Amber and Jed and their families last night after the wedding (beautiful ceremony and the perfect one if you know Amber well. Who else would get married in a barn other than that girl.) With all the different paces hills and slow cool down at 8:30 pace with Kayla total time running was 1:55:38 just over 7:06 AP. great week of training a couple more and then I will do a down week and drop my mileage back to 60ish.

Met with Bret and Riley at 21st street pond and did an easy 12 into North Ogden and back.

Lunch: Did a lunch run with Riley. 5 mile at 6:44 AP felt really easy.

So today was planned to be an Aerobic Building Day. Didn't feel right during the warm-up but wasn't sure if it was fatigue or something else. When we started the 8 mile loop I was dropped almost immediately. Just couldn't get going. When I looked at my watch to see my 1 mile split it was 5:56 and when I looked back up I felt super light headed and seeing stars. I stopped and sat down and put my head between my knees until the blood came back to my head. I turned around and ran back in. Didn't feel right until the last mile before the end but I decided to be done. When I was running back I was trying to figure out what went wrong and then I remembered I took a Tylenol PM last night because of a tooth ache that was keeping me up. I don't think all the medicine was out of my system and was trying to put me back to sleep even when I was running. If I feel better this afternoon I will get a couple more miles in to flush out the system and then tomorrow I am going to do a workout at the pond. Lesson learned no sleeping pill type things when I am going to be running at 5:45 in the morning.

So walking around today I am surprised how good my legs feel (low mileage I guess), but my head still feels fuzzy so I think I will just save the mileage for a day I feel better. Double tomorrow, Thursday and Friday (I feel better in the morning when I double in the afternoon)

So I tried to run again today and had the same thing happen to me again as yesterday and now I have a migraine type headache. I was talking to Kayla and the girl who went up to Amber's wedding with us has a viral sinus infection which expains the headaches and dizziness and that I am startng to get a sore throat. I will gage this day but day but being that it is probably viral I will just have to wait it out.

So the run started out as a figure out how I feel run so I started my GPS but decided not to look at it. I felt pretty good and was running totally on feel. At about 4 miles in someone either didn't see me or is just an a-hole but the missed me by just a couple inches. It got my adreniline flowing and I guess I picked up the pace because when I got to the turn around I was running 5:50 pace with ease. I just decided to roll with it and see where I ended up. So from there it turned into a progression run. Here are my mile splits. 5:52 5:51 5:45 5:42 5:51 (slight uphill) 5:40 5:36 5:31 5:17 (sprint finish) then just the .5 miles to the house. It was a surprising run to be honest. Still a bit congested but heading in the right direction for sure. Yay!

Ran solo from the Riverdale Parkway this morning. Slow start but once I got rolling the pace picked up 6:46 AP last 11 miles with a pick up for the last .15 at 4:06 mile pace. First run with the cold run sore knees after. I was surprised by it while drive to the store to grab my breakfast. Feel much better. My sinuses drained most of the run I should be 100% again by next week without too much lost.

PM 4.15 mile with Riley from hise place in South Weber. Crazy how much warmer it was.

Met at Ben's place and headed up Sardine Canyon out of Brigham City. Two easy warm up miles on up and down hills at 8:20 pace. Three marathon pace miles down the canyon 5:41 5:43 5:26 then 9 miles around Mantua (??? spelling) Lake then the plan was three more hard miles down the canyon. Made two ok in 5:36 5:42 the a half mile in 2:49 but there was an uphill and that was my undoing. I just slowed and finished the run from there for a total of 19.69 miles. The other guys added on to get 20, but I saw the car and was not going to run another step. With the first two miles taken out I averaged 6:23 for the rest of the 17.69. Very happy with my run, but nap time is calling.

12 easy miles with Riley this morning on the River Parkway. Started slow but got rolling as we went. Feeling pretty good.

PM 4.31 miles around the west side of base after work.

Aerobic Building Day

Met Ben, Riley, Bret and Jason at 21st Street Pond. 3 mile warm up with 4 strides. then 2 x 4 miles at aerobic pace with .5 mile active recovery. First 4 miles are a touch easier than last 4. Splits were 5:36 5:37 5:36 5:36 5:42 (over the foot bridge) 5:38 5:41 5:41. AP of 5:38. Threw up randomily in the middle of the 6th mile. Had a bit of cough and mid-cough just threw up. Otherwise, I felt tired but good. Another progression to be proud of! Commited to Ben and Riley. Running the Salt Lake City Marathon on April 19th!

PM 4.35 miles around te base

Easy run in the afternoon in the rain. Really cold decided to keep in short.

Fartlek workout. Did 3+ mile warm up and strides from 21st Street with Ben and Riley. Then the workout plan was 1/2 mile at Marathon type pace, 1/2 mile at Tempo/Threshold pace for three miles continuous with 2x3 mile. I was shooting for 5:55/5:25 pace. First three miles 2:57 2:32(too fresh) 3:00 2:41 2:59 2:41 (16:50) 4 minute recovery then 2:54 2:42 2:58 2:38 2:59 2:38(16:49). 5:36.5 AP (5:55.7/5:17.4) 2.5 mile cool down. Felt ok had to focus to stay on pace on the "easy" part of the Fartlek. Fun workout harder than I thought it would be. Good luck to the everyone doing the SGM All the really training is in the bag now!

PM 3.57 miles after work. Plus a little sprint back into the library. don't matter how sore you are, when you have left you keys next to the ceckout desk you sprint back in.

Ran over to the school and then ran with Kayla.The plan was to run the 3.5 miles back home but then it started to sleet and well I was happy with the mileage and didn't want to miserable.

Meet with Ben, Jon, Jace, Riley, Bryant and Jason up in North Ogden. Ran 5 miles to the start of the Pleasant View 5k and started from there. 5:28 5:12 5:15 + 14 seconds for .07 on my watch but my watch is always short. then just cooled down with the guys nice and easy. Happy with my time cause at no point was I pushing the pace overly hard and I ran fairly well. Next week will be in the low 60s for me as a down week after a decent amount building.

Met Ken, Riley, Jon, Albert and Bret this morning at the pond for an easy Monday morning run. Had a great chat. Really excited to see Riley, Ben, Bryant and the other FRB guys kill the SGM this weekend. Gets me more excited to kill the next one. SLC Marathon here I come!

PM 3.03 miles. Just wanting to stay in the habit of doubling.