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

30 minutes on the tread mill. Then did another 90 on the bike

So last week was spend on the bike. I averaged 2.5 hours a day on the bike with the shortest being yesterday with 90 minutes after 30 on treadmill as well as two 3 hour sessions hitting 71 and 69 miles for each of those sessions. Did a run with Bret Ken Jon and Riley on the ic and snow. Calf was sore but not bad. Feeling better. I will slowly build my mileage back to around 90 and then will stay there for awhile. Build strength and then move up a touch. My knees and bones can handle 100 mile weeks but I guess my right calf can't yet. Staying positive and keep moving forward.

Freaking cold run with Riley on base before work. With the windat our back for three miles it was nice, otherwise. Two more months time warmth.

Woke up and was running by 5 am. Was supposed to meet Bret at his place at 5:45, but he was not awake and I wasn't going to wait. I planned on running farther but stomach wouldn't let it happen. After the 4th stop I just headed home. I was done really early was able to take a long shower and get ready and I still have time before I go to work. It was depressing to finish my run entirely in the dark. It was a touch warmer than yestrday.

Tried to go this morning but the roads were terrible. I fell within .5 miles from my house and walk/ran back slow. At lunch I hopped on the treadmill. Felt a bit saucy and had my music rocking, thank you Panic! At the Disco radio from Pandora, so I turned the run into a profession run. Started at 6:30 after mile one and worked the pace down to 5:10 by mile 8.5. 1.5 mile cool down at 6:00 pace. Overall time was 59:14 for 10 miles at 1.5% incline. So I have decided if the snow is bad I am gonna pass on the 10k and just run up here amd let my calf heal. If its not bad I am going to head down early do about 10 miles before the race and just stay right about 5:50 for the first half of the race and see how I feel for the rest. If anyone want to.meet before let me know and we can get in contact.

So decided to head down to the 10k beacuse the weather wasn't bad. Got down early and just started running. Overall did 11.3 before the race and then .2 of strides. I ran the race totally off feel. just kinda settled into a pace until the turn around. That wind....UGH. I tried to push it but my calf wasn't feeling it so I settled into 6 falt and just under for the way back. Then just a 3+ mile cool down with the guys. I have no idea what place I was but I am happy for the other guys. A lot of guys had great races despite the wind. Its always fun to hang with all of the runners from around the state. see ya in two weeks! happy with a 21+ mile day and two hard workouts on back to back days. Now for some recovery and icing!

Cross trained yesterday for two hours on the bike. Met Riley and Jason for a easy run / speed/hill day. 8 miles easy the 8 x 200 up a 5% ish grade hill. Started slow and let the calf warm up. Kept in under control. 40.2 36.1 36.7 35.2 35.3 35.1 35.1 34.2 stayed under control but got on my toes. Just under a 36 average which is good and 35.3 when you toss out the firat one where I was getting a feel for my calf. Took about 350 meters jog down the hill between. A touch over a mile cool down.

Ran with Riley on base before work. Nice easy run. 6:45 ap

Today wasn't my best day. Feeling the time I missed because of my calf. 3 mile warm-up then planned on 8 mile AB. Made it 3.5 miles in and felt like I was breathing through a straw and took a breather. 5:33 5:41 5:45 2:54. Started back up again and did 3 more miles. 5:50 5:47 5:53. During the last mile I got hit in the cross walk by a guy in a truck who either didn't see me or didn't care. It was just his mirror, but it hit me hard enough to collapse it down. No mark yet but my shoulder is sore. Did the next 2.5 miles at 6:30 pace then met up with Jason and Riley who did a 10 mile AB. We finished in comfortably. I am just happy it was just a mirror and my shoulder. Got hit my freshman year of college and had hip problems the rest of the year.

Ran an easy 10 with Ben in the rain.

Met Ben before the race for a 5.5 mile warm up then did .25 in strides before the race. Got rolling with no plan just pushing myself and see what happens. Mile 1 5:24 Mile 2 (bombing down hill) 5:02 Mile 3 5:31 Mile 4 5:34 (mile 5 and 6 contain about 1.5 miles of very steep up hill) Mile 5 6:10 Mile 5:59 and the last .23 was 1:08 (4:56 pace). Then did 4.2 afterwards. Ran over a minute faster than last week for 10k and this course is much much harder. Very happy with it.

PM another 3.2 to shake out my legs.

Met Riley and Ben for 14.5 at a solid pace but still not workout pace. I was a bit sore at the start from the race and I took Kayla out dancing on Saturday night. We had a blast but my quads were sore. After the run I met bret and his family to see the Lego Movie. Wanted to go with a family so I didn't look like a creeper going to a kids' movie alone. The 10 year old in me had to see the movie. It was very good. I enjoyed it for sure. Thanks Bret.

Met Bret Riley and Jason for a 6 mile warm up then an uphill 6x400,2x200 workout with active downhill recovery. The hill was a beast. My splits were 90.4 89.1 86.2 84.5 86.2 85.1 for the 400s and 41.6 and 36.7 for the 200s. Cool down back to the cars. My heart was beating through my chest. After the last 200 I did a 10 second check and it was 30 beats in 10 seconds which is around 175-180. Real VO2 Max work. Love adding this stuff to the regiment. Feel like its adding some major strength.

Easy 10 with Riley on base this morning then ice on the knee and calf

calf was tight when I woke so I went light and will do my workout as part of the 15k

Another light run today starting my tapering for the marathon

4.5 miles before the race with warmup and strides. So I went into this race looking at it as a workout. I wanted to do a Lactic Clearing type workout. So I ran the first mile in 5:16 then slowed to a 5:58 ap for the next 5.38 miles on my watch. Then I ran the last 3 miles as fast as my calf would allow. 5:16 5:25 5:24 for about a 5:21.5 ap. Very happy with it. Easy cooldown with a massive group for about 4 miles. Have a massage tomorrow and icing today.

Tapering

Massive crew today for the run. Ken Bret Riley Bryant Jason Jon Heslop and John Coyle. 4 miles easy up the parkway then 2 miles at marathon pace. Then two more easy. I always feel so lazy when I taper because I'm not tired or sore. Got a masage on Sunday and I am finally feeling better and less like Sariah beat me with a baseball bat. Getting the nervous excitement.

Easy run from the house before work. Heading to Vegas after lunch

Easy 4 with some strides with Jason and Riley at the finishing area for the marathon

Easy couple of miles in the morning from the hotel.

So I have been dredding writing this. The marathon ate my lunch and spat me out. Felt good through 16 started to tire at 18-19 range but at 21 I threw up right after the aid station. I immediately started cramping and well I have nothing but blurry memories of the last three miles. I came to in the med tent with an IV getting put in my arm. Not the best day but big props to the med staff and Collin for helping meatthe end of the race. I will write a more detailed report from the house tonight. This race has lit quite the fire in me. I will be back and better prepared!

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Alright so here is the full write up only a few days later.

Picked up Riley and met Jason at the bus pick-up. The three of us rode up together on the bus. Once up there we hit the bathrooms and went to go find a seat. Then we got kicked out of our seat because we were too close to the gun range. We then watched this grouchy old man yell at anyone who got close to the range. It kept us calm and helped pass the time.

It started to rain hard just as we were getting lined up for the start of the race. When the gun went off a group of us settled into a pace. I found mine quickly. I wanted to be between 1:16:30 and 1:17 for the half. Miles 1-4 were 5:43 5:49 5:52 5:46 Miles 5-6 are uphill and I wanted to make sure I worked them but the same effort as the first 4 miles 6:01 6:09 I was running solo chasing a couple single guys in front of me with a couple guys about 30 meters back Miles 7-11 are the last of the significant downhill so again I tried to stay in my rhythm 5:38 5:39 5:43 (after this mile my watch was so far off of the course markers I did a split when I went through the marker so I had an additional 32 seconds here) 5:43 5:43 The course flattens out here and it is a non-noticeable downhill all the way to the finish I hit the halfway point very comfortably Miles 12-13 5:48 5:50 my half time was 1:16:37 right where I wanted to be and I was feeling damn good. I started to think about picking up the pace, but decided against it because the course flattened out. Miles 14-17 felt ok 5:52 5:55 5:55 5:58 Mile 18 is where I started to feel it but I told myself, “This is a marathon and you’re gonna feel tired at 18 miles but you have done lots of 8 mile builders you can finish this race.” I slowed a touch because I started to have to weave through half marathoner and I was fatiguing but kept at it for Miles 18-21 but my stomach started to feel funny 6:10 6:16 6:16 6:16. To try and calm my stomach I got some water at the mile 21 aid station.  I choked on it and then started to throw up. I threw up everything I had taken in to that point in the race. This is where things started to go downhill quickly. Mile 22 with puking was 6:46 Mile 23 I started to cramp (dehydration) 6:45. This is where the race gets really blurry for me. I don’t have a ton of memories from it other than telling myself unless my legs completely cramped and I couldn’t take another step I was going to finish. My total time for the last 3.2 miles was 25:20 which is 7:55 pace. I vaguely remember finishing.

I came to when I was being stabbed with an IV. The medical staff was amazing. They calmed me down explained what was going on. It also help that Collin Andersen was there to talk to me and then he went and found Riley and Jason to get my bag as I had started to shiver badly. After two full IV bags I felt good enough to stand. With Collin’s help we walked over to the Elite tent and met Riley with my clothes. I drank another 3 quarts of fluids after the race and still didn’t have to pee until almost 2 o’clock.

I was really proud of all of the FRB guys and gals at the race. Way to represent. FRBloggers won 4 of the 6 races and in the Men’s marathon took 5 of the top 7 places and 7 of the top 14.

Special thanks to Collin for helping me after the race when I know you were tired having had a huge PR and a huge congrats to my fellow Ogden Crew members Riley and Jason for going 1-2 and PRing on a slower course in tougher weather. On to the next, I am already feeling miles better as I write this on Wednesday. Next big race on the schedule is Salt Lake Marathon! See you in April.

Met the guys at the pond for an article that the Signpost is doing on our group. Did a slow lap around the pond then walked around after my interview. Feeling better everyday. Riley and I did abs afterwards. Man I'm weak. Need to get more core strength again.

Walked 1 mile jogged 1 mile walked 1 mile with Riley

Did 3 miles with Riley. It decided to rain hard the whole time and stop just as we finished. Make us remember the joys of Phoenix and the reason we are so tired.

Easy run solo at lunch. Still a touch sore but feelng much better.

Ran the 10 miler today pacing Amy Cook with Jason. She was shooting for a 6:20 effort. We stayed comfortable through the first 4.5 miles, then the hills start. The person who designed this course is not a runner. If this is training someone for the Ogden Marathon like they advertise, it is a load of crap. Because of how hilly it is, you can't get into any kind of rhythm (thus not marathon training). Stayed with Amy until mile 9 (we hit 3 miles in the middle under 6 minute pace)  and then went for some circuit points. Ran a 5:11 for my last mile, which felt very controlled. Feeling much better than I did just a couple days ago. Let the process begin for th SLC Marathon. Riley got some great pictures I will post them later when he sends them to me.

Here is a great write up http://ogdencrew.com/#!/running/striders-10-mile-photobook

Easy run with Jason Bret Ken and Jon. Mostly discussed Bret's win at the Hillbilly Half in Washington as part of the LaSportiva Mountain Cup. He has put himself in position to win the Cup with more quality races this spring and summer. Keep an eye out for the name Bret Ferrier.

Met the guys at Smith's with thr plan of doing hills. I felt like garbage. I turned back early went home took my temp and it was 101° so I crawled into bed and slept til1 pm. Ugh

Still feeling weak but ran trails with Bret from my house. I hate running in the dark again. It really sucks. Between the time change and the fever I had my body hates me right now. I did get to try out the new Skechers Trail shoes. I em a lot ver comfy and light.

So a couple things, one the reason I have been absent is I finally figured out what was wrong with my calf. I had been training on a grade 2 calf rupture, i.e. a tear of between 50-90% of the muscle tissue. Thus I had to take some down time, but have since started cross training. I am now averaging about 2 hours a day on either the spin bike or the eliptical. My progress is steadily moving along. In two weeks I get to start incorporating light running.

My second reason for posting today is rather selfish. So I am in the running for picture of the year on letsrun.com. Please go to the link and push like. There is 100 bucks for the winner.

http://www.letsrun.com/photos/2014/2013-photos-of-year/imagepages/image6.php

Thanks guys!

7 miles on the trails with Bret and Albert. Just starting to get my legs back under me.

on the trails with Bret

Malan's Peak Day. I will run this once a week this summer to strength both my climbing and downhill legs. 3k plus feet of climb in 4 miles

Easy run but sore with Riley. Yeah he is still injury.

Run with Jon and Bret on the trails north of my house.

Ran with Bret on the trails from my house south past WSU and back around to the house.

Also, I got an entry into the Ogden Marathon. If someone is looking for someone to run 3 hour pace for 20 miles I am you guy as I will be running as a workout and the pushing the last 6. join me for the fun!

Easy ten with Ben

Easy solo 7

11 miles on the trails with Bret.

So after months of trying to get healthy, doctor visits, massages and always ending up injured with the same problem again, I have decided to go back to triathlon training. The change in training types I feel will help alleviate the stress running alone puts on my calf. I have wanted to do a half Ironman for awhile. I plan on training for either the Boise or Boulder Half Ironman. So I will still be doing running training, including tempos and repeats but running will no long be my sole focus. I will be tracking all of my work outs on here. Here is to the furture!

Ran 3 miles with Riley then did 40 minutes of cardio on the Stairmaster and arc trainer. Then abs and lifting. Finally feeling healthy again.

4 miles with Denver and Riley Cook around Weber State. Feeling better ever day.

Repopped my ankle I hurt on Saturday so I just cross trained that last two days. Met with Bret and ran on the parkway this morning. Wore my heart rate monitor. My HR is about 30 beats higher than normal. But it is coming down faster than before.

Ran from Brett's house with Jon Ken and Albert. Fastest I've run so far. 43:34 for total time. Then went to the behind the scenes at the Utah Museum of Natural History. Very fun Saturday.

Ran 3 miles with Riley then did 40 minutes of cross training. With 20 hard minutes on the Stairmaster.

6 miles solo on base in 42:35 then I did 30 minutes on the Stairmaster doing max heart rate intervals. Between 1-2 minutes at the highest level with average 1 to 1 rest.

Easy 6 on base then 30 minutes easy on the arc trainer

Two miles on the treadmill the 55 minutes on the Stairmaster with 28 minutes of maxed out level. 7 x 4 minutes

Indoor Soccer

Been a while. But been running everyday and cross training for a combined time of 75 minutes. Been doing core and pushups everyday and leg lifts 2 times a week and upper body once a week. Met Denver and Riley this morning for 5.1 at 7:20 pace and then 20 minutes of cardio. Core for 12 minutes, hips and then lifting. Done 6 lbs since beginning of November. Gaining back a lot of muscle too.

Did a two mile warm up and then 8x30 seconds uphill repeats with 2 minted active rest. Averaged out to .105 of a mile or about 170 meters a go which is about 5 minute mile pace. Afterwards we did just under 2 miles cool down and and then 10 minutes of XT. Then 12 minutes of abs. Then hip exercises and 40 pushups and upper body lifting.

60 minutes of cardio on the ArcTrainer then abs hips pushups and leg lifts.

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Ran with Denver and Riley on base. Easy run that turned into getting a Strava record up a hill. Averaged 7:12 pace and sub 7 for the majority of the run. Abs, hips and pushups after the run.

On a side note finally set up my Garmin Connect account today.

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We met at my house and ran on the trails. Riley and I pushed the pace on the last mile up the hill from Rainbow Gardens up to the Shoreline Trail.

Met Riley and Denver for 6 miles on base at 7:13 average with a single sprint at the finish. 40 more minutes of cross training. Then abs, pushups and upper body lifting. Down to 163 lbs today.

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​3 mile warm up then 4 mile tempo at 5:50 average then 4x200 @ 33-35 second pace with 90 second active recovery. Three mile cool down. All on the treadmill at 1.5% incline. Abs, hips, pushups, and leg lifting. Very tough workout. My HR monitor said I burnt over 1200 calories.

Met Ken, Denver and Riley and hit the new portion of the Odgen/Riverdale/South Weber Parkway. Its gonna be nice once its all paved. We'll be able to run from where Ken and I live to Riley's house one way all on the parkway for like 20+ miles. 7:20 average pace.

Core, Hips, and Pushups with Kayla.

4 easy miles with Kayla on the road around thehouse after they cleared the roads. It was gorgeous out and Just a touch brisk!

Ran with Denver and Riley from their parent's house. It was icy and cold but a good run over all. Abs, hips and pushup afterwards.

Met Ken, Riley, Denver and John at Ben's house for a run. It was freezing. 15 degrees. Did 6 miles then 1 mile harder at 5:34 pace then another mile or so back to Ben's house for Burritos and Chocolate milk.

Met Riley at the WalMart in West Ogden. Plan was to run out west to avoid some of the snow. We got 2.5 miles in and were forced to turn around because a train had gotten stuck on the tracks because of the weather and was blocking the road. This led us to loop around to get to 7 miles. 7:26 pace which isn't bad with all the snow and ice.

Did a Treadmill Progression run with Riley and Denver at the gym because well I may like the cold but I am not a masochist. 5 degrees and 40 MPH winds is a whole bag of nope as my fiancee would put it. Had to stop midway through the first mile to use the bathroom so the first 1.71 miles were at 7:36 pace. I then went 7:01, 6:44, 6:25, 6:08, 5:54, and 1:39 for the last .29 which is 5:40 pace. Did the whole 7 miles in 46:51 running time 6:41 average mile.

Did abs, hips, pushups and lower body lifting afterwards.

Met Riley at the gym for a 6 mile treadmill run because at 9 am it was still 5 Degrees Went for just under 44 minutes for at 7:11 average pace. Felt pretty good for the last run of 2014. Abs and pushups after.