Easy run in Ogden from the Dee events Center with the Ogden Crew.
19.25 felt good
Achilles was achiing just a little bit but not bad
I am not going to lie. I was a little nervous going into todays workout. It would be my longest run of my life that was not a race, 25 miles was on the chopping block. Before on long runs I would struggle,as Bryant mentioned to me I would struggle to run a 7 min pace for 15 miles. We started out and I was feeling good just trying to stay as relaxed as possible as I knew it would be a long run today. I knew we would once again be going up the super steep Toll Road hill in South Ogden and I wanted to improve from the previous run up that road.....I was last out of the group they had to wait for me at the top, I felt like such a panzee. Right before the toll road Riley kept saying its Jason's road and I would laugh... I kept saying in my head you must conquer this thing if you want to improve and reach the next level. We headed up the beast and I went into it with a solid pace and tried to hold it as long as possible. This time I did much better and was more towards the front with the rest of the guys. I was very happy and Pleased with my effort. Around mile 14 or so I started to run low and almost hit empty so I hit up a GU and that gave me exactly what my body needed. We started to run through a neighborhood and Bret tells me not to get lost becasue it is like the Lambrynth and even people from Ogden get lost in this area ahah. The worst part was that it was really hilly and taxing on the body. Around this time I got a second wind and was rejuvenated. By mile 20 I told myself if I can hit these last 5 solid that will give me confidence as that is where I die in the race the last 6 miles or so. The last 5 or so miles I decided to run side by side with Riley and that helped me a ton to stay focused and keep the rythem. Last 6 were 6:07, 5:58, 5:54, 5:50, 5:56, 5:47
To my surprise I held on and ended up running a PR for that distance in a practice. We ended up averaging 6:17 pace per mile for 25 miles!! My legs were tired but not sore at all after. I think it is because I am getting more use to longer runs and I wore compression sleeves for the whole run.
Easy 8 miler on Mt. Road.
Legs felt great, they did not feel tired or sore from yesterday. That suprised me I thought I would be suffering like I do after a Marathon.
AM- Easy 8 miler on Mt. Road
PM- Solid push out 3.5 about 6:20 pace, coming pack around 7:15 pace which is fast for the hill on the way back. 7 miles in afternoon run.
Achilles was a little sore. I did some rehab when I got home, Ice, Strech, thera band.
AM- Easy 4 miler on Mt. Road
PM- Warm up 1.5 miles
Then the beast of a workout had to start. I was nervous as I was going to do 8 800's and do my best to hit them around 4:40 pace. I decided to do them on Davis High School track which is partially clear and partially covered in snow or ice. In between rest was only 1:30 and it was active jogging around. In between the last 2 they were 2 min as I was struggling and getting really tired.
My times were 4:34 pace, 4:37 pace, 4:41 pace, 4:45 pace, 4:40 pace, 4:45 pace, 4:45 pace, 4:43 pace
They were very difficult as I was getting really tired after a few but did the best I could to still make them as quality as possible. If the footing was better maybe a second or 2 max faster. I was happy with this workout, I gave it all I had and felt that it will make me stronger.
Cool Down was 2.5 miles.
Total PM miles was 8
Easy 6 miler on Mt. Road tried to keep it as easy as possible as I race the 10k tomorrow.
||SLC Winter Series 10k (6.2 Miles) 00:33:35, Place overall: 5|
We ran a 5k warm up with a few strides. I was feeling pretty good warming up but I was nervous as it was longer than the 5k and it was going to be windy on the way back as the course was an out and back.
As the race started I went out with Riley and Bryant and that was a mistake. I should have went out a little slower and then tried to hold on for a little longer. 1st mile was 4:59 but it felt faster than that, I was right with the leaders. 2nd mile was 4:57 I was still close to the leaders but started to feel tired and legs feel a little heavy. By about mile 2 and half Jake caught me I tried to stay with him but I could not. Mile 3 was 5:05 hit the turnaround and boom the head wind was wicked strong and Jake was starting to gap me huge. I could not run hard, I felt as if I was giving it all I had but was not moving anywhere. I got a side crap about mile 4 and it lasted for half mile but honestly legs felt heavy AND I was not there mentally. Mile 4 went to an incredibly slow 5:49, around mile 4 and half is where Matt caught me and I stayed a little close to him for half mile then got dropped by him as well. Mile 5 was 5:46. Mile 6 was 5:32. I was not happy with this race at all. Mentally I struggled and legs were tired or something I am trying to figure it out. Unacceptable to me and I let the Ogden Crew down.
After the race I did 4 200's. I went 33, 31, 30, 32.
10 miles with warm up and race and a few 200's.
I immedialty after the 200's got in the car and went to my baby's beauty pangeant. Later in the day I did 6 miles on Mt. Road. For some reason I thought it's ok, runners have off days. About mile 5 on my run back I thought no its not ok, I am better than this. So I threw in a push and went 5:19 last mile. I have much to work on before Phoenix Maratho,n but I am determined to make my workouts count and show up as much as possible.
In the morning I ran 15 miles with Jon, Riley, Bryant, Ken, and Bret. It was a great run. It was a little rainy but not to bad. I was frustrated I did so poorly in the race on saturday that I ran up the toll road super solid and quick. The rest of the run went by fairly quick and it was good to just talk with everyone and talk about race plans for Phoenix.
We ended up averaging 6:38 for the entire run not to bad.
In the Afternoon I ran another 6 miles on Mt. Road.
AM- Easy 8 miles with Bret, Riley, and Dave. Then we ran 8 200's my times were 34, 34, 32, 32, 31, 32, 31, 29. Average was 32 seconds or 4:21 mile pace and they were up an overpass so that made it more difficult. Then a cool down.
PM- Afternoon 4 mile easy run on Mt. Road
Easy 6 miler on Mt. Road felt really good and feel fresh for tomorrow's hard 10 mile tempo
Easy 3 mile warm up with a few strides
10 Mile Tempo Run
I was going to start with Riley at 5:30 pace and then work down 5 sec per mile. I ran first 3 miles good then started to fade really bad. Looked down to see 5:40 and 6:00 min pace. My legs felt more tired than I thought they would. Averaged 5:43 pace per mile for 10 miles.
2 mile cool down
Easy 7 miler on Mt Road
Ran 9.5 miles with Riley and Bryant. We went back to pick up Ben and Dave for another few miles but we decided to do a push instead. We went 8 miles at 5:55 pace and it felt a little hard at first then it got easier once I got in the groove. Then finished the last few miles nice and easy.
Total 20 miles
Easy 6 miler on Mt. Road
Ran around 6 and half miles then did 6 400's uphill with Riley, Dave, and Bret.I hit 1:21-1:23 on almost every single one. First 200 felt good then second 200 I felt super tired and could not hold on.
After that we did 2 200's and I enjoyed those much more as they were easier to handle mentally.
Went 35 and 32.
Then we did a good cool down.
Easy 8 miler on Mt. Road, legs felt pretty tired and heavy. I hope tomorrow they feel much better.
Easy mile and half warm up. Did a few strides and streches.
Today was my last speed workout before the Phoenix Marathon.
I was going to do mile repeats between 5:10 and 5:15 with active jog rest inbetween reps.
I went 5:11, 5:10, 5:08, 5:14, 5:13.
They felt good not to hard. I finally figured out pacing the last few and I got into a decent rythem and just tried to get the body use to that pace. That pace is about 10-15 seconds faster than what I want to run my marathon in. My goal is to get my body in shape enough where I can be running that pace and it feels almost familiar and easy so that it can sustain it for as long as possible. I did not have a ton of energy today but knowing that and still feeling the workout was not bad is a good feeling that I have gotten into much better shape than I was before the St. George Marathon. I am feeling confident about racing next week, I know that if I run smart and have the right mind set and stay in it mentally that I shoud PR again and get around the low 2:20's.
Cool down was another few miles
Ran down to Davis High to run with the kids. Just happens that Jared Ward from BYU was running with them as well, his brother runs for Davis.
It was fun to talk to Jared about the 10 week Marathon training program that Ed Eyestone gave him before his Chicago Marathon. At Chicago he went 2:16, he said his first half was a 1:06 that is crazy fast. He said that his workouts were similar to what we do with three quality workouts a week. The only difference was that he would start out doing marathon pace for 4 or 6 miles then worked up to marathon pace for around 15 miles or so. So for me that would be around 5:21 pace or so. He also would do 3 mile reps which I thought was interesting. He would also do some shorter track workouts like 400's and 800's but we already do that.
It was a good easy run with the kids and Jared.
10.3 miles total
Easy 8 miler on Mt. Road. Legs are feeling better. Hopefully getting a massage to make sure I am ready to rock it next week in PHX. Key is to stay controlled at the beginning of the Marathon next week as I always get excited, go out fast and die at the end.
I ski'd from 4 to 8:30. My legs were burning it was my first time skiing for the year.
Great cross training for the thigh's and legs.
I converted a few hours of skiing to 3 miles of running.
Today was a great easy run with a bunch of guys. It was one of the largest Ogden crew runs I have ever been a part of. It was Riley, Bryant, Bret, Jon, Ken,Me, and John Coyle joined us from Idaho.
We ran an easy 4 miles out then turned around, ran into the wind for a little bit then it was at our backs the rest of the way. On the way back we did a 2 mile push at race pace. 1st mile was a 5:35 2nd mile was a 5:13 or so. It felt pretty good, I was happy my legs felt alright after skiing until 8:30 last night.
I am getting really excited to race the PHX Marathon this Saturday, if my mind stays positive I know that I will run a PR and run in the low 2:20's.
Ran a few miles as cool down.
Easy 4 miler on Mountain Road. So weird how the body knows when a race is coming.
Legs always feel a little tired or sluggish as I cut mileage for a race. Even though that means they are feeling great and cant wait to race and use all of its energy. Today on the run I was breathing a little hard it was weird. I know I am in the best shape of my life but it was confusing breathing hard even when running slow, I dont get it.
I am getting excited to race and have the opportunity to be in nice weather. Well hopefully it does not rain on us on Saturday, weather people say there is a 90 percent chance of rain.
Easy 4 miler with Riley and Dave around Riverview Park in Mesa. Close to the finish of the race.
Legs felt a little heavy, this always happens before I run a Marathon as my legs know there is a long race coming and they are use to higher miles.
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