Road back from FAT!!!!!

Davis County party with Denver, Bryant, Ben, Jared, and Riley. 7:27 pace

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6x20 sec strides at 60 second quarter pace. 45 minutes total. 7:11 pace. Let the racing begin!

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Easy run in the afternoon before my massage with Amber. 7:09 pace

Shake out the day before a race!!!!! 7:46 around my hilly neighborhood.

Snow Canyon Half Marathon (6th overall, 1st Age Group 30-34) 1:13:22

Went into this race without a race plan or goal, but felt based on my workouts I should have been around 70 minutes. The Wednesday before the race I got a touch carried away with strides and turned them into sprints. Thursday I felt very tight and fatigued, not really how you want to feel two days before a race. I got a massage and went VERY slow on Friday morning. Ken, Jared, and I met Ben and Taylor at the buses at 7(really late because clocks hadn't rolled back yet) Felt a little better as we were warming up before the race. Did 2 miles and then some strides.

Gun went off and I settled into a chase pack of 4 guys. We ran the first 3 miles together (5:20, 5:29, 5:14) I felt really easy and didn't even look at my watch through these miles. Miles 4-7 are bombing downhill. I tried to stay relaxed and not brake on the down. Let gravity do the work. However around mile 6 I started to feel some cramping in the hip flexor portion of my quads so I had to shorten my stride. (5:11, 4:59, 5:10, 5:15) Miles 8-10 are less downhill and on a walking path. My quads really started to cramp and fatigue. I had passed Ken during one of his many bathroom breaks and he had passed me back. I was just running behind him and slowly catching him when he pulled off for his second. (5:36, 5:35, 5:44) The race and my legs really started to come apart for me. Every time I tried to get going, my legs screamed back at me. When Thatcher came by me in the 12th mile, I had no response. I was really upset at myself for hurting my chances of running fast by not doing the workout the way Strazza had set it out. I just tried to keep the pace half way respectable. (6:08, 6:12, 6:04, and 5:46 pace for the last .2 on my watch)

Overall I am not happy with the results, but it was my first race in 18 months and was just supposed to be a rust buster. It could have been worse and I am still healthy and chomping at the bit. I know I am more fit than the results show and I know I will have all of 2017 to throw down some fast results.

Thanks again to John Starrett (Strazza) for building a great workout plan for me, to Jared for meeting me on all those early Wednesday and Saturday mornings and knocking hard workouts before the sun comes, and to the Rest of the OgdenCrew (Riley, Ben, Ken, Jason, Bryant, Denver, Jon, and Matt) and even Chris Burnet for helping give me a reason to get out early and run even when I was 30lbs over weight and slow. Running with my friends every morning is always one of the highlights of my day.
 

Sore muscles and tired legs for a the Ogden Loop 7:23 pace

Rough slog around Davis County with Ben and Jared. 7:45 pace. 9 minute first mile. Still very stiff.

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Ran with Ben, Ken, and Matt through the Terrace. There was much head shaking and swearing on my part. Where the F are we? 7:21 pace. Legs feeling less sore.

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10 easy miles in Davis County with Jared. 7:11 pace

Right hip is a little tight. Took the day to rest.

Ran up Malan's peak easy with Jared from Rainbow Gardens. 2,800 ft of climbing. This weather is redonkulous. 10:15 pace. Took the down hill rather easy.

The Ogden Loop (11ish) with Ben, Ken, Jared, and surprisingly Manny. Everyone was pretty tired and we kept the pace rather easy. 7:30 pace.

PM: 4 miles solo on base 6:58 pace

The new Davis County Loop with Jared and Ben. 7:27 pace

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WU with strides

20 minute progressive tempo (10 minutes at Marathon pace 5:50 pace, 7 minutes at half marathon pace 5:47 uphill, 3 minutes at 10k pace 5:16)

5 minutes easy

6x40 second uphill sprint (5:06 pace) downhill recovery jog

5 minutes easy

10 minutes at half marathon pace (5:29 pace)

CD

Ran on base after work. Haven’t felt great, but wanted to get my workout in. sadly the storm front hit mid warm up. So 30-40 mile an hour gusts meant I got really cold.

First snow run of the year. 10.45 miles around South Weber with Ben and Riley. 7:34 ​pace.

PM: 4 miles on base after work. 7:02 pace

Holy shiz balls that escalated quickly. T-shirt and shorts on Monday and 10 degree windchill on Friday. Brrrrr. 7:17 pace on base with Riley.

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Big Boy Day

Did not feel the best today, but still got out and did it. Almost threw up about a quarter mile in. Not a fun way to start the day. 

5.4 mile WU with Strides

Plan was 8 mile Tempo, but got the worst side stitch I have ever had at about 4.5 miles into the tempo and stopped stretched out my side and jogged for about a quarter mile to get my breathing under control. finished out the last 3 miles. Total of 7.66 miles of Tempo at 5:44 pace average.

5x45 seconds sprints with equal distance recovery. Averaged 4:41 pace 

2.75 mile CD

Rainy Monday morning on the Ogden loop with Ben and Riley. Legs didn't want to get moving this morning. Perrin had a rough night and my body was tired. 8:52 fisrt mile with a 7:35 average pace.

PM: Double solo on base. 5 miles @ 7:12 pace

The new and improved DC loop with most of the DC crew(Jake, Jason, and Jared) and Ben. 7:26 average pace

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Infants are hard. Slept right through my alarm. 7:19 solo

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Really low key 5k. Won by almost two minutes. Finish wasn't set up when I got there. I guess the winning time was like 18:20 last year. Started to feel sick after the race ended up getting a cold.

7:16 pace around DC with the crew.