Road back from FAT!!!!!

Met Denver and Riley for an outdoor 6 mile run in the cold (First run of the year with frozen eyelashes). It took a couple miles to get rolling, I felt really good at the end. 20 minutes of cardio then abs, hips, pushups, and upper body lifting.

2014 Year In Review

So looking back on 2014 it was not the year I had hoped for. Injuring my calf in late December very my hampered meeting any of my goals for the year. But here are the final numbers:

Total Miles: 910.75
Miles Under 6:00: 101.47 / 11.14% of total miles
Miles Under 5:30: 23.96 / 2.63%
Miles Under 5:00: 4.6 / .51%

With 6 months of injury time, I definitely didn't hit the mileage goals I set. Also, I lost a lot of quality workouts which lowered all of the percentages on the faster miles. Here is to hoping both Riley and I can stay healthy in 2015 and meet my goals:

2015 Goals

3500 total miles
18% of all miles under 6:00 pace (at least 630 miles)
PR at every distance 5k and up
Sub 2:30 Fall Marathon
Sub 1:07 Half Marathon
Get weight to 155 lbs and maintain it

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Met a very big group this morning for a cold run out west. Riley, John, Ken, Ben, Jason, Taylor and Jared. We ran a 9 mile loop and dropped off everyone but Ken and Jason and added on a few miles. Ran the ninth mile in 5:51. Averaged 6:38 for the whole run. Felt great to get a double digit run in on a Saturday. 

​Met Riley, Ken and Denver at 21st Street pond. We started and Denver started to feel sick so we looped back to drop him off and then added a few more mile. Ran 8 miles at 7:48 pace. Then core, hips, and pushups at the gym after.

Progression Tempo day

Met Riley, Ken, and John in South Ogden for a tempo run. Goal was 6:00, 5:50, 540, 5:30. After a 2 mile warm up. We hit 5:56, 5:43, 5:45 (rolling hills broke me a touch) 5:31 for a 5:43 average. Really happy with the workout. Cooled down back to the cars. Drove into base for core, hips, pushups, and lower body lifting. Added free-weight squats. There was no hot water at the gym today so showering was a special type of torture. Coffee will have to warm me up.

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5 easy miles with Riley and Denver on base. Then core, hips, pushups and upper body lifting. Pretty tired today.

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​Met Bret, Ken, and Riley at the pond for an easy 7 @ 7:17 average pace. Only one fall by Bret on the ice had the rest of us antsy. Core, hips, and pushups afterwards.

Met Denver and Riley at Denver's house and did a nice hilly tour of east Ogden. Pushed the last big hill pretty hard. Core, Hips, and Pushups afterwards.

Met Bret, Ken, Riley, John, Ben, Denver, and Taylor on the Riverdale Parkway for a 10 miler with a slight progression. After a warm up mile, we wer 7:15, 7:03, 6:36, 6:24, 6:17, 5:43, and 5:43. I was mentally and physically prepared to continue for another mile but Riley felt we had done enough and I am being very cautious so I stopped as well. 2 more miles for an average of 6:42 for the whole run. Feeling strong about my workouts. Pushups and core at the house afterwards

​Met John, Ken, and Riley at the pond for a nice run in the fog. 9 miles at 7:05 pace. Crazy how warm 40 degrees feels after 10 degrees. Core, pushups, hips, and upper body lifting today.

Met Bret, John, Ken, Denver and Riley at the pond for a snowy slick run. Easy pace 7:19 average. Will do core and pushups at home as I didn't have time before work today.

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Progression Builder​

​Met Ken and Riley in South Ogden. 2 mile warm up then the plan was for 5 miles around 5:55-6:00 then one mile faster at the end.

​Splits

​5:56.1 5:50.2 5:50.9 5:43.0 5:42.3 5:34.8

​Average 5:46.2

​2.25 mile cool down. Total average 6:23. Core, hips, and pushups afterwards. Very happy with this workout. My progression is coming along nicely.

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​5 easy miles on base with Denver and Riley. 7:45 average. Core, hips, pushups, and lower body lifting.

Called in sick today from work mostly because most of the people I work with are sick and I don't want to get it. Ran from the house. 6:48 average. Core and pushups afterwards.

Met John, Ben, Denver, Taylor, and Riley at the Flying J by the freeway and headed out west for a longer run. Did not plan for a workout but it turned into a bit of a progressive run. 7:37 7:03 6:56 6:53 6:40 6:20 6:02 5:42 5:34 then two miles and change for a cooldown. Average pace of 6:34 for the whole run. Excited to see my progress and how smooth the progression felt.

Met John and Bret earlier for a run. 6:41 average pace. Had to keep a rope on Bret because he kept trying to run 6:15 pace. 

Met John at the pond and Bret along the way. Just over 8 @ 7:00 average.Did core and pushups at the house.

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BUILDER DAY

Met John and Denver at the Smith's in South Ogden. 2 mile warm up and the plan was for 7 miles at 5:50 pace. Never felt quite right, but I pushed myself the whole way. 

5:57 5:49 5:58 5:52 5:56 5:57 5:39 for an Average of 5:52. 

I didn't feel great and my HR matched that. was high for most of the run but leveled off at about mile 5.5 and I was able to push myself more the last 1.5 miles.  

Met Denver at his place for a very easy recovery run. 6 miles @ 7:55 average. Felt good but wanted to ensure Denver recovered as he did his first tempo run yesterday in years and he was a bit sore and tired.

Met Jason at his place for an easy run on the Rail Trail. 8.6 @ 6:55 average pace. Running at 3 pm felt very different than 5:30 am. 

Met Jason, Bret, Jared, and Albert at the 30th street Riverdale Parkway. Did two miles and picked up Denver who had over slept. 5 miles easy out at about 7:00 pace the new section of the Parkway. Jason had to get back early so we decided to push it the last 5. 6:05 (first half mile was at 6:40 pace) 5:33 5:19 5:50 (felt fine but Riley and I agreed not to over extend ourselves) then a 6:30 cool down for 12 in exactly 80 minute for an average of 6:40 for the whole run. Then breakfast together at Warren's for some good conversation and laughs! Very happy with my week. Patient and planned has been my approarch throughout this build process and I am loving the results thus far.

​Met Denver and Riley at WalMart for an easy 10. 7:26 average pace. Bad night's sleep made today tough.

Today was supposed to be a builder day but I just never felt right. My HR was insanely high.

​Did first four of 8 and had to stop as my HR was in the 190s running 6:20 pace. 5:50, 5:47, 5:54, 6:14 and the I stopped and just ran it in. Average for the full 12 was 6:54. Not sleeping enough Sunday night (like an hour or so) really hurt me for today.

Easy run with Ken, Denver, and Riley from the Smith's by the school around the neighborhood. Easy recovery pace of 7:55 average. Still pretty blah feeling push ups and core after work.

Met Riley at the Smith's in South Ogden for a hilly run. Just over 800 ft of elevation gain over 10 miles. Pushed the uphills hard and ran relaxed on the down hills. 6:55 average. Pushups, core, and hips afterwards.

Easy 8 miles with Riley, Denver and Albert.

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Met Denver, Bret, Ken, and Jared at the 21st Street pond for a long run with a fartlek at the end. Just under 8 miles into the run we started the fartlek. 6 minutes hard followed by 5 minutes easy then 5 minutes hard etc. was the plan however were started a touch late to get the full workout in so we adjusted as follows (Bold times and distance are the pushed pace)

6:03 1.14 miles 5:18 pace

5:00 6:58 pace

5:01 .95 miles 5:18 pace

4:03 7:22 pace

4:02 .78 miles 5:09 pace

3:15 7:59 pace

2:02 .42 miles 4:54 pace

2:02 8:01 pace

1:03 .22 miles 4:41 pace. 

Total distance 13.41 average 6:29 pace, 18:11 hard 3.51 miles Average pace of 5:11. 

Easy 8. 7:09 pace.

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An easy 6 miles on the parkway. 7:21 pace

Met Denver and Matt at the Smith's in South Ogden. Did a 2 mile warm up over to the Combe Loop for two laps around (6 miles)

With the rain and actually doing the workout solo (Denver and Matt did 3 miles at 6:20 pace on a different course) I tried to go by feel. One of my cats loves to play with my watch if I leave it out and some how he changed the pace setting to overall run pace so I had no idea what pace I was running. Ended up being a pretty good workout.

5:49 5:49 5:53 5:38 5:49 5:41 Average pace of 5:46

2+ mile cool down for 10.2 at an average of 6:32 pace. Core and pushups at the house

Easy solo run on the trails from my house. Having a down week is tough I want to go run more but I know this is what is best for my legs.

Bret picked me up at my house and we ran an easy six together. 7:10 pace. I was sweating in a light long sleeve and t-shirt. This weather is nuts.

So last night at midnight I got a call from one of my best friends and he needed my help for an emergency with his car. Drove to Wanship, UT helped him and got home at 6 am. Got about an hour of sleep last night. Had decided I wasn't going to meet the guys and then changed my mind when I couldn't fall asleep (Caffeine). So on almost zero sleep I met Bret and Taylor at 21st Street Pond. We headed east up the parkway and then north up the canyon to the canal road. Turned at 6 and I started feeing good so I started to push the pace. on a fairly technical downhill trail section ran a 5:29  mile then a 6:00 mile then a push to 5:26. Average pace was 6:37 with a tough steep uphill at 8:00 pace. Very happy with my run and now I am off to bed.

Met John, Denver, Matt and his brother at the pond for an easy 10. 7:02 average pace. John was feeling spry on the way back and dropped the pace a touch. Going to roll out and ice bath after work.

​Met Bret at the Riverdale parkway for an easy 10. Went out past the golf course on the road. 7:02 average.

Calf cramped stopped part way through and and took two days off.

Met the guys at my place and we ran down the parkway one way to Uintah. 3 miles faster. I had to be careful because my calf was still tightish. So I went 6:05 6:10 5:57 all uphill the GAP was about 6:00 for all of them. Average Pace 6:36. very easy comfortable run

Ten miles on the Shoreline trail with Max, my dog. 7:52 pace.

Indian Trail Blow up

easy gibs

15 with the guys

Ten easy windy miles

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9 miles with the guys core and pushups

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8 easy recovery miles at just under 8:00 pace on the grass.

PM: 90 mins of Bikram Yoga

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6 easy miles with Riley on base and then core, hips, and pushups.

Long tempo type run.

Met a massive group of guys. Riley and I ran with them for the first 5.5 miles or so. Once they all took their turns back. Riley and I picked up the pace to around 6:00. The plan was to stay there for either 9 or 10 miles. Well we went a little faster and I hung with riley for 6.5 miles and then fell back slightly as he picked up the pace. Did 9.5 miles hard. 1 mile cool down. Splits below workout in Bold:

6:49, 6:59, 6:44, 6:42, 6:30, 6:18 (2:58 second half), 5:59, 5:45, 5:51, 5:54 (uphill), 5:47, 5:46, 5:46, 5:52, 5:48 (brutal headwind last .5 mile), 6:56

Total average 6:13, Workout average  5:49.7

Easy 11 through Ogden. With the guys. Pretty happy. First weight in sub 160 so far.​

So went for a run in the snow and it was awesome. Picked up a random runner along the way and he hung with us the whole time. Might have another runner joining our posse soon. In the last mile the snow went from bad to "Well that escalated quickly" bad. Did just over 10 with the guys then headed home to take care of sick Fiancee and well I got stuck about a mile from home. So I ran home. I will dig it out once the snow stops or have AAA tow it back to the house. It is a white out up here.

400 METER REPEATS

Met Ken, Riley, Denver and Matt at the Smith's in South Ogden and headed out to the Tempo loop for some repeats. 3+ miles warm up with 3 strides. The goal was 74-73 pace for 12x400 with 90 seconds active rest. It went better than expected. Still hurt like crazy but it was fun to hurt like that again.
Splits were:

69.4, 70.1, 68.7, 70.9, 70.1, 69.5, 71.7, 71.4, 68.9, 67.7, 68.8, 66.2 Average 69.45 Rest Average 89.1

Feel really good right now looking forward to continuing to progress.

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Met Denver Riley and Jon Moss at the pond for a recovery run. 7:34 average.

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Easy 6 with Riley from his place.

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http://ogdencrew.com/#!/running/goal-winter-series-10-miler

Here is a link to my Race Report

12 easy miles 7:20 pace with the guys in Riverdale on the Parkway.

rest day

Easy run on the Monday fun day course. 5x7 second uphill sprint at the end of the run.

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easy day on the weber parkway

8x800m 6x600m w/400m  active rest

Workout in Bold

8x800 

2:31 2:05 2:30 2:00 2:34 1:59 2:34 2:02 2:35 2:13 2:36 2:05 2:36 1:59 2:37 2:04 

2x600

1:55(5:06 pace) 2:08 1:54(5:04 pace)

2:34 Average for the 800s 1:54.5 average for 600s 

2:03 average rest pace

Easy trails in the dark with Riley. Didn't look at watch. Ran 8:50 pace

straight up hill

Tempo 5:26.3 5:26.2 5:20.7 5:20.1

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7:45pace adventure through the old dump and ft Buenaventura.

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Breaking in my new flats. 6 miles with 3 strides at just faster than race pace.

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My full race entry http://ogdencrew.com/#!/running/wrc-half-marathon​

Shake out 7:37 pace

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Easy 12 7:27 pace

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Ten easy with Ben and Riley on the Monday Funday course. Average pace 7:18

PM: easy double on the trails with Max the puppy

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Met Riley and Denver on base for a lap around base. 7:18 pace.

PM 3.5 with Max 7:00 pace

Easy 12 with Riley from the Pond with 5 x 7 second uphill all out sprints and 5 x 7 second all out downhill sprints.

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Easy 8 on the trails from Bues Pond and up Bues Canyon on the BST over to Taylor Canyon and back down. 8:05 pace 

Awesome run across the natural sandbar from the causeway out to Fremont Island in the middle of the Great Salt Lake. Once on the Island, We ran to the top of the highest point. The run back was brutal as my legs were thrashed. Afterwards, Riley and I took Denver to Warren's for Breakfast for his birthday. We ate A LOT! The waitress said she had never seen any group put down as much food as we did. I swear I was ordering like a stoner. "Yeah and 2 sides of bacon, Oh and a side of biscuits and gravy..... Oh and scones we for sure need scones. 2 sides of those too." It was funny. I was so hungry.

Here is a link to the map of our run. It looks like we ran on water.

https://www.strava.com/activities/279197850

Shake out after 19 miles in the sand. 7:16 pace

12 miles from the pond with 5 x 7 second uphill and down hill sprints. 7:35 pace

PM: 4.1 miles @ 7:11 pace. 

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10 miles easy around the East Ogden Bench. 8:03 pace

So I mistakenly set my alarm for 4:40 PM in lieu of 4:40 AM. Thus I missed the workout with the guys this morning. So as the weather progressively got worse all day, I committed to doing this workout no matter what. 

2 x 4 mile with 5 minutes active rest between intervals. 

3 mile warm up with a couple strides and then the sleet started. It kept up getting stronger and harder until I hit about 3/4 of a mile into my cool down. (I may have said a few choice words aloud as I was soaked to the bone and freezing)

First 4 miles was 22:07 but this felt fairly easy as I had a slight tail wind for two and a half of the miles. the wind was blowing out of the South-Southeast

Second 4 mile was harder as most of it was in the wind and during my 5 minutes active rest I nailed an ankle deep puddle and got to lug around a couple of heavy wet shoes after that. I finished in 22:36 for the second 4. So 5:31.xx  for the first set and 5:39  for the second set. I am very happy with the run considering the weather I feel I could have done that workout sub 5:30s easy if it was just cold without the rain. Oh did I mention it was 35 degrees outside too. Yeah 20 minute hot shower helped but I am still cold. Wrap up in blankets time.

10 1/2 miles with the guys easy through South Ogden. 7:27 pace.

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9.1 miles on base with Riley. 6:55 pace

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Did 20 total starting from Ken's with Riley and Ken. 7 mile warm up and picked John up along the way. At 7 we started what was planned to be a 12 mile tempo mid run. I only made it to 9 as my legs just stopped working. 5:53 averge for the nine and 6:31 for the whole 20.

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Easy Sunday Shakeout with Max. 7:16 Pace

12 miles from the pond with Riley, Ben, and Denver. 7:28 pace

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16x400 with 300 meter active rest. 

Warmed up from my house and met the guys at the track. Ben, Albert, and I grouped up and made each other hurt. For the last 8, Ben and I switched who led into the evil headwind on the west straightaway (Weatherbug listed 25-30 mph gusts). I was sure I was dead about 6 in (you can see my slowest one there 6 in), but I buckled down and just took them one at a time.

72.3, 71.2, 71.4, 73, 73.3, 75.5, 74.5, 73.7, 73.6, 72.8, 73.8, 73.3, 73.5, 71.7, 74.3, 68.4

72.9 average

Cold snowy run in South Ogden with Ken Ben Riley and Denver. This weather is nuts. I was shirtless on the track in the 60s yesterday. Blowing snow in the 30s 24 hours later. Bat shiz crazy.

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​​met Bret at his condo in Vegas and our run turned into a harder effort than expected. 7 fast miles and 4 pushed miles slightly uphill. 5:41 pace for the 7 mile tempo. 6:11 pace for the whole run.

6:55 pace in Vegas

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Slow 7 after my bachelors party and the morning of my wedding

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10 trail miles feeling blah and tired from Vegas and the wedding. Looking forward to feeling normal again

PM: 5.1 @ 7:06 pace with Max. Still feeling sluggish from the weekend.

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Ran on base after work with one fast mile and a quarter at 5:16 pace to spin the legs a bit and get a Strava CR. 6:39 average pace.

10 easy miles with Ben John and Bret. 7:19 pace

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9 mile warm up (three laps on the course) then the race was the prettiest. Just never got a race mentality going. Been in a tired fog all week. Just kinda settled for 2nd. Got done and never felt tired which is sad. I hope I feel better by next week. I got home and slept for 2+ hours despite getting a very good night's sleep.

Easy 12 with a big crew. 9 guys at 5:30. 7:22 pace on the Monday Funday course.

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Easy 10 in South Ogden.7:33 pace

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10.5 miles on the parkway.7:33 pace

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9 miles on the parkway. 1 mile at race pace. 5:13. A little too fast but Albert kinda dragged me a touch faster than I wanted. 7:23 average pace.

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easy 6 with Riley in Shadow Valley. 6:55 pace

So the day before Kayla and I stayed at one of her old roommate's places in Spanish Fork. Got up way too early to catch the bus. Met Riley and Denver and the four of us rode the bus up together. Once up there, hit the bathroom a couple times and sat near the fire until the sun came up and we started our warm up. It was fun because Kayla was warming up with us and these two guys who looked fit-ish started scoping us out and she made the comment, "This is the first time I ever watched guys ignore me runner and check out two guys intently." At the start, I realized that I was going to get second if I pushed myself. The gun went off and Dave Taylor shot off to the front. Riley moved slightly ahead of me. Then Mike Nelson and Scott Keate joined Riley at the front. Another guy I didn't know joined me for about half a mile before slowing down. I passed Dave Taylor just before the second mile. I still had Scott and Mike to chase but that ended about 5 miles into the race. After that I focused on my tangents on the pathway. I focused on just running my pace. I wasn't feeling the best the whole day. I was surprisingly tired. I have felt flat since the wedding. The lack of sleep hit me really hard and the mental stress of getting all the pieces to move as one to get the wedding to happen. Once on University Ave, I just tried to focus on pushing myself and keeping the pace honest. About half way through mile 11, my legs just got heavy. I really tried to push mile 12 after having a mental lapse. Mile 13 was a mental struggle. I knew I had a huge lead on third and Riley was just finished. I was battling the thought, "You can run an 8 minute mile and still get 2nd, C'mon buddy just slow down." I did slow some, but I tried to get at it. Definitely need to work on pushing those last few miles through the pain and mental fatigue. Still rather happy with second place running in a total no man's land the whole way. 4 minutes behind Riley and 4 minutes ahead of 3rd.  My splits are below:
5:19, 5:11, 5:37, 5:22, 5:15, 5:24, 5:27, 5:23, 5:27, 5:38, 5:46, 5:37, 5:46, (5:17 pace for the last .1)
1:11:33 (5:29 pace)
Cool down with Riley eating an orange creamie2nd overall. Didn't feel the best but I pushed it. More to come later. Nap time now.

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3 1/2 easy miles around the neighborhood to loosen up the legs so I can roll out. 7:31 pace

Monday Funday 7:31 pace. Feel like poo but a touch better.

PM: Easy 4 with Max between rain storms. 6:55 pace. Feeling batter than this morning.

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11 miles on the parkway 7:13. Feel much better. My calf is slightly sore and tight still. More rolling out and icing tonight. Upper body lifting with Riley after the run

PM: Decided against doubling so I could work out the knot in my calf from the race. ​

So I thought I felt ready to push it after the race last Saturday. Well I wasn't even close. I think my fitness has improved to the point that @ like 7:00 pace I am burning more fat than glycogen so I has a false sense of recovery. We planned on a 18 mile run with a progression. I slowly worked down to 610 by mile 9. But when I thries to go faster I hit a block. I held 6:10-615 until I was stopped by the train. After that I couldn't get going again and just called the workout and just headed back. 6:47 average pace.

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11miles around East and Central Ogden with Riley and Ben for the whole run and Demver Tim and Matt for about 3 miles. 7:16 average pace.

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9 and a half. Planned to run over to the bank then realized when I got there banks have stupid hours. Randomly met up with Kayla (my wife) and Max the dog on their run and ran the last 1.5 with them. The last .25 mile Max and I raced home. 7:20 average.

​8 miles around the Springs after the rainstorm. 2 miles at race pace. 7:08 average pace

9 miles after driving 9 hours with one mile at race pace. 7:09 pace

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8 miles on the parkway. 2 @ race pace with Jon. 6:48 average pace

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Easy 6 in South Ogden. Taper Taper Taper

Tapering for the Marathon with Riley.

Shake out w/ 3 stride outs. Getting ready to race tomorrow.

OGDEN MARATHON RACE REPORT

So this race was never on my plan for the year but Riley got a few free entries for free through a friend so about 3 weeks ago we committed. As the race got closer, I was getting nervous because the longest run I had done since I have been training again is a 21 miler and the weather was looking ugly. 

P.S. The weather was terrible.

So before the race Nate Blouin (who stayed in my guest room) and I met Riley to ride up on the bus. Riley had a pretty sweet set up. Tarp on the ground and the three of us were under a mylar (sp) blanket. about 20 minutes before the start it started to snow. No big deal. Snow doesn't get you soaked. I am very happy the rain waited until after the race started at least. 

The gun went off and a group of about 8 formed as the lead pack. John Heslop and I settled into our pace. The goal was to run smooth and easy down the canyon through mile 8. Just a touch under 6. It started to rain a touch about mile 3 and by mile 8 it was coming down pretty hard.

Splits miles 1-8

6:00 6:00 5:57 5:46 5:45 5:46 5:53 5:52

Miles 9-17

These are the rollers. I just wanted to put forth the same effort through here. John Heslop, the Master winner Tracy Fifield ran most of this section as a pack. Up the hills I would run what felt good and down the hills I would let gravity do it's work. I think I came through half way between 1:18:15-20(1:18:15 was the official time). My stomach started giving me fits about 10 miles in anf through 15 I thought I was going to have to stop but once the rain and wind picked up I was more focused on that and my stomach let up. John and I dropped Tracy up the hill. 

Miles 9-17 splits

5:59 6:06 6:04 5:59 6:04 6:03 6:10 (up the hill) 5:59 5:56

Miles 18-24

I was feeling solid still and decided to push the pace down the canyon. Right before the last aid station before the dam, I asked John how he was doing and he said his hammies were tight and told me to get after it. I just let it roll down the canyon. Hit my first half marathoner about 50 ft before the 19 mile mark and it just got thicker from there. Some were really curtious, were walking 6-8 wide blocking the whole road. At about 20, I realized I could see the guy in front of me and really focused on him. All of a sudden at mile 22 I realized someone puking over the guard rail was Riley. I shouted at him that he could finish as I went past. When I hit the bottom of the canyon, one of the volunteers told me I was in 5th. I was shocked because at the start there were a lot more guys in front of me than 5. The conditions cause a few guys to drop out. At that point I knew I was going to get 4th. I passed the guy in 4th, Jessse Dunn, right at the start of the 5k. He ran with me for about 100 meters than stayed fairly close through the next half mile.

18-24 Splits

5:27 (-130 feet) 5:49 5:47 5:42 5:35 5:41 6:00

Miles 25-26.2 (I had 26.38 on my watch)

So about a half mile into this mile I hit a thick group of Half Marathoners. I had to run a decent chunk on the grass. My legs started to really fatigue. I just tried to keep my rhythm going. with about a half mile to go an old grouchy guy pulled right in front of me on Grant with his truck and would have hit me if hadn't of come to a complete stop. My legs were protesting when I started to run again. In lieu of kicking after having to stop, I decided to high five all the spectators for coming out and supporting the race. 

Splits

6:11 6:28 2:25 for .38 (6:22 pace)

Big thanks to all the volunteers standing out in the rain and all the people who came out and cheered. It was awesome.

Met Ben and Riley in Riverdale fot an easy 10. 7:22 average pace. Felt ok. A few aches and pains but nothing too bad.. Back at it and on to the next.

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10 miles in Central Ogden with Ben, Riley,And Denver. 7:25 pace. 1 mile of expiration on a random new trail at 9 minute pace. Result. It goes no where.

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Easy 10 on the parkway with Ken and Riley.7:10 pace

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Still feeling sluggish but10 miles in with the guys. 7:28 pace

8mile Builder 5:39 pace

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Bacon run

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Hill Half. Puked half WA through and shut it down

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3 * 2 Mile Repeats w/ 3 minutes active rest.
Met a MASSIVE group of guys in South Ogden. Did a just over 3 mile warm up with the 4 Stride outs.
I had no specific goal for today as my right calf has been very fatigued, but I thought 5:20s would be a good goal.
Splits
10:56 (5:15 5:41) I blew up this mile. It felt like I was running through sand and I had a mental lapse. I vowed I would not let myself give up or give in on this workout. I decided to slow my first mile and really put myself in the hurt locker.
2:55 (.32 mile 9:08 pace)
10:54 (5:27 5:27)
3:11 (.35 mile 9:06 pace)
10:54 (5:28 5:26)
2.88 mile cool down very slow
I did not feel great but I pushed myself. Riley and I were discussing that sometimes you get more benefit from pushing it when you are tired then you do when you feel great. I will be faster and I will improve!​

PM: 4 pushing Hannah (Riley's 2nd) in the stroller and 1/2 mile with Evie running doing her Marathon.

Out and about far too early in Layton. Rolling hills 7:35 pace

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