Everything Counts

AM: 10.05 miles easy with Ben and Jason in Clearfield, avg pace 7:43/mile.

PM: 6.15 miles easy in South Weber, avg pace 6:56/mile.

AM: 11 miles easy with Ben and Matt in South Ogden, avg pace 7:48/mile. I can't believe how long it is taking to get my legs back from the race, still just tired. I may throw some strides in tomorrow to see if that helps bring some life back into them.

PM: 5 miles easy on the tready, avg pace 7:18/mile.

10.15 miles easy with a pretty large group: Ben, Bret, Matt, Matthew, Manny, Jon, and me, avg pace 7:32/mile. We headed out West in the parkway but it was flooded and impassable on West side of I-15, so we had to improvise. A lot of political discussion on the run with several viewpoints, and yet mostly pretty calm discussion.

18 miles out and back along the Davis Causeway to Antelope Island, avg pace 6:30/mile. The sunrise was stunning.

AM: 11.5 miles easy on slick, ice-covered roads in Clearfield/Layton, avg pace 7:42/mile. Winter, go away! No one likes you!

PM: 3.5 mile shakeout on the tready, avg pace 7:17/mile.

20x600-METERS OFF 60 SECOND JOGS

I met Bryant in Kaysville, we warmed up to the Rail Trail and did our reps down there on a flat section back and forth. The odd numbered reps were a bit slower into wind and the even reps a bit faster. I averaged 1:48.2 per rep, which is 4:52/mile pace. I ran the last rep in 1:39.5 or at 4:29/mile pace. I'm feeling strong on the fast intervals.

AM: 10.1 miles easy on the Rail Trail, the first four miles with Ben, avg pace 7:25/mile. My legs didn't feel as wrecked as I thought they would from yesterday's workout.

PM: 8.25 miles in lower South Weber, avg pace 6:39/mile.

10.3 miles easy with the crew in East Layton, avg pace 7:35/mile.

AM: AEROBIC BUILDER

I met Bryant at the Smith's in Layton on corner of Fairfield and Gentile. We warmed up South along Main until crossing over 89, and then we started our builder. Plan was ten miles overall, six miles at a marathon effort and last four at half marathon effort. We ran 5:28/mile pace for first six and then I ran 5:17/mile pace for last four. I needed a bathroom break 1.5 into the last four, which kinds of throws the workout off a bit. You lose rhythm but you also recover. 18.15 miles in total at 6:20/mile pace.

PM: 3.35 miles shakeout on the tready after dinner, avg pace 7:14/mile.

11.15 miles on the trails after a church meeting, avg pace 7:35/mile.

AM: 13.25 miles easy with Jared and Ben, avg pace 7:31/ mile. I have mentioned before how much I hate Daylight Savings Time? If not, you all should know I despise it!

PM: 7.2 miles easy around my neighborhood and on the fisherman's trail around the back of the gravel pit, avg pace 7:07/mile.

10.5 miles easy in East Layton with Ben, Dave, Jason, and even Wolpert, avg pace 7:45/mile.

AM: COMBO WORKOUT: WORKING DOWN THRU THE GEARS, 4-MILE PROGRESSIVE TEMPO, 5x1K, 6x500m

Ben, Bryant, Moss and I met at Kent's in Clearfield at 5:15. We warmed up north on the rail trail into Clinton, flipped around and did tempo back to Freeport Center. Splits 5:33, 5:11, 5:10, 5:09. 5 minutes rest ended up being more like seven as we re-grouped. Then 5x1k with 2-min jog rest, splits 3:01, 2:59, 3:01, 3:00, 3:02 and straight into 6x500 meters with 90-second jog rest, splits 1:27, 1:25, 1:27, 1:25, 1:19.

Average paces:

4 miles 5:16/mile

5x1k 4:51/mile

6x500m 4:35/mile

Awesome workout and we nailed it; this will be a great confidence builder.

PM: 6 miles easy in South Weber, avg pace 7:04/mile.

AM: 10.2 miles easy recovery pace with Dave, Jason, and Jared, avg pace 7:50/mile. I was feeling those 23 miles and workout from yesterday! Also daylight savings is still rough; I haven't been able to adjust my body to the earlier bed time yet.

PM: 6.2 miles easy on the tready, avg pace 7:34/mile.

10 miles easy in O-Town with Dave, Matt, and Manny, avg pace 7:58/mile.

WRC 10-MILER

I met Ben, Dave, and Jason for a warmup at the Dee. We warmed up just over four miles. I did one stride, wanting to be warmed up, but not so much that I started too fast. My workout this morning was 6 miles at marathon effort, 3 at half marathon effort, and 1 at 10k effort. The key word being effort, since this course is a hilly beast, with essentially no flat sections.

Ben ran the first two miles with me and we joked around a bit, kept it pretty conservative. During mile 3 he said, "Have a good one!" and dropped back a bit. I stuck with the conservative, marathon-paced effort through mile 6, which is right in between the two monster uphills and then I turned it up a notch for mile 7 and the second half of the hills. Finished really strong and felt great afterwards. Finished in a time of 55:46 and 1st place.

Mile markers were off quite a bit, so here's Strava splits (the lead cop vehicle DID NOT want me running tangents, so my watch actually had 10.18 miles, so these splits are faster than what the mile markers would've yielded had they been placed in the correct spots):

5:36, 5:05, 5:25, 5:33, 5:48, 6:18, 6:02, 5:05, 4:54, 5:13, and 4:34 for the last 0.18.

Not quite the CR, but they lengthened it once it was certified in 2014, and this is the fastest time post-certification and extension.

AM: 13 miles easy and early in Clearfield and Layton with Jason, Dave, Jared, and Ben, avg pace 7:34/mile.

PM: 7 miles easy in my hood, avg pace 7:00/mile.

10.1 miles easy with Ben and Dave in Clearfield and Clinton, avg pace 7:40/mile.

AM: WORKOUT: MILE REPS & 600m REPS

We had a good turnout this morning with Dave, Moss, Ben, Bryant, and I all working out, and Jared ran the warm-up with us. The workout this morning was three sets of 1 mile at half pace, 90 rest, 1 mile at 10k pace and three minutes in between sets. So 6xmile and then 5 minutes rest followed by 6x600m with 60 rest.

Splits: 4:55, 4:53, 4:55, 4:55, 4:56, 4:53 for a 4:55.1 avg (the splits are same pace but the effort on even reps was more as it was into wind)

1:46, 1:45, 1:47, 1:46, 1:47, 1:44 for a 1:46.3 avg or 4:48/mile pace.

PM: 6.25 miles easy, avg pace 7:06/mile.

AM: 8 mile shuffle in the freezing rain with Ben, Dave, and Matt, avg pace 8:39/ mile...Yes you read that right 8:39!

PM: 4 miles on treadmill, still sluggish and slow from yesterday's workout, avg pace 7:52/mile. I broke in a new pair of flats. They felt fine for four slow miles. I'll need to test them​ at faster paces and see if I want to wear them at my race in April.

10.7 miles easy with Dave before work, avg pace 7:21/mile. I definitely felt substantially better today than yesterday.

PROGRESSIVE, STEADY-STATE LONG RUN

I met Ben, Bryant, Dave, and Jake at the 21st Street Pond at 6:30. It was supposed to be cold, wet, and windy. But it didn't really rain much and the temps stayed in the mid-40s. The wind was bad only when heading West, so all in all it wasn't too bad on the weather front. We warmed up 5 miles and then did 13 steady state miles, avg pace 6:29/mile.

AM: 12.4 miles on a loop into northern Davis County with Ben, Dave, and Bryant, avg pace 7:18/mile.

PM: 6 miles easy on the tready, avg pace 7:14/mile.

10.5 easy and hilly miles in South Ogden with Dave and Ben, avg pace 7:39/mile.

AM: INTERVALS: 7x2k

I met Ben, Dave, Bryant, and Moss at Kent's. We warmed up four miles along rail trail to Gordon and down Gordon. Then we did the workout. First two reps downhill to Syracuse Trail, next two reps on rollers on the trail, and the last three reps with some uphill heading back East. We took two minutes jogging rest.

Splits: 6:19, 6:15, 6:20, 6:20, 6:23, 6:20, 6:17 for an average pace of 5:05/mile on a tough, honest route.

PM: 6.2 miles easy in South Weber, avg pace 7:06/mile.

AM: 10 miles slow and easy with Ben and Dave, avg pace 7:49/mile.

PM: 5.2 miles easy on tready, avg pace 7:36/mile.

10.25 miles easy in South Ogden with Dave and Matt, avg pace 7:46/mile.