prlmanrunning

10 miles under the stars tonight. Feeling like I am getting back on track. Starting to log my runs again. Here we go :)

Double dip today

4.5 noon time miles nice and easy. Feeling pretty bloated after a big late breakfast. Good thing I didn't push too hard would hate to puke ha ha

6.5 evening miles. Much better than earlier. Went progressive. Sure like going faster way better than the slow slog earlier today.

6.5 miles on the track at the gym. Started off sluggish at first but by the time I got to mile 2 ish things clicked into place and everything flowed. It is still not the best running on the track, 1/10 of a mile short straitaways and tight turns but I think it is better than t/m running any day 

No miles today blah. Was on my way to the gym when I came up to an intersection and there was a car stopped on a green light and I realized too late that he wasnt moving. I slammed on my brakes but wasnt able to stop. I ended up hitting him, not hard but hard enough to do damage to my car but not so much to his. Needless to say missed my workout,banged up my knee and my car. Not a good evening

Got some elliptical cross training in between trucks. Knee is more sore today prolly bruised pretty good yet. Had to get some workout in.

Cross trained on trucks today lol total of 8 or so in 12 hourd unloaded and reloaded. Long day in the cold was wiped out by the time I finished. I gotta get in better shape lol

6 miles elliptical again. Knee still tender but not as bad hope it comes around by saturday

A.M 10 miles 90 min on elliptical knee loosened up a bit after the first 20 min or so. I needed something longer felt good

P.M 7 miles on the hamster track at the gym. Knee was pretty wonky  the first 3 miles or so then I must have forgot. Ended up at 7:20 pace and felt like I was not pushing too hard.Tried out a new pair of Hokas they took a little getting used too and I think outside they will be much better but all in all they were very cushy and responsive since I had to do quite a bit of people dodging 

6.25 at the oval tonight. The knee was still not quite right took a little over 2 miles to loosen up to where it wasnt really uncomfortable after that it was somewhat bearable.Was still able to maintain 7:15 to 7:30 per mile without pushing too hard

5.0 miles easy keeping everything loose and hoping the knee will be good to go tomorrow. After IT band issues last year I was still able to hit 28 we will see what this year brings

Ran the Revolution Run at the olympic oval this morning with a bunch of friends. Was more of a social outing chit chatted and had a good time. Was initially hoping to hit 36 miles but with the way my knee has been that goal was not in the cards. 

 So setting a secondairy goal of at least marathon distance as a new realistic mark i saw that a bit under 4 hours so was very pleased with how everything held up. Still not too good with the eat on the go thing. Peanut butter sandwich didnt chew up so well plus I was lax with my hydration taking nothing in the first 1 1/2 hours or so. I gotta do better. All in all no complaints feeling pretty good. Finished the night with some bowling with my boys

7 miles at the gym. Cross train 6 miles on the elliptical then 1 mile cool down. Legs were still tired understandibly so but they showed up and did work

6.3 great miles under the bog bright moon. Last cold run for a bit but it was not too cold. Nice to get out and the legs are bouncing back well from the weekend.

This next week should be fun. Shorts Sun sand and run. Off to Hawaii maybe I will run around the island ha ha

No miles travel day. Salt lake to long beach into San Fran. I was bummed I didn't get a run in when I latest over in long beach. It was 80* and sunny. Plus I did have running gear with me. Just didn't know what to do with my bag. Thinking about it later if I had a trail or something I could have taken it with me. It has wheels after all. I could drag it behind me ha ha

6.0 evening miles. Finally get to stretch my legs out. Under the full moon down the road next to the beach. Waves crashing so close I could almost feel the spray. 6 miles 7:24 ave pace. Road had some nice rollers to keep me at an honest strong effort. The pizza I had for dinner didn't help me much tho ha ha

6.5 miles with tiff this morning. Went down the coast again. It was drizzling 70* perfect for a run. Rain stopped about 2miles in we were loving it.

3.5miles of trails through some amazing scenery. Got a good solid workout with wearing my pack and the 2000 ft of elevation change to give a nice burn :)was planning on a run later as well but ended up getting stuck on mountain road and digging our little vehicle for a couple hours. All in all a good adventure

8.0 of the most beautiful hilly miles ever. Was trying to post some pix but my smart phone doesn't know how. Also I won a free entry to the running of the leopards so I will run that for the first time. Looks like a fun one.

5.5 miles of trails today between black sand beaches,waterfalls,lava tubes(caves) and the volcano. It was prolly more mileage with all the walking and hiking but I gave it a conservative number.

3.0 miles of trails and stairs with more hiking and whatnot

6.0 pm miles first 3 easy 7:50,7:55,7:50 then ran more moderate/tempo 6:45,6:37 then a little letup 7:02 got to start pushing the pace to get turnover and better conditioned of I want that big pr marathon

6.0 easy this morning 7:50 pace overcast and breezy perfect conditions.

Travel day today and tomorrow will likely be running the neighborhood tomorrow night

Back on my own block in the crisp cool air. Time to re aclimate myself and really get to working out. 6.25 miles followed by some core work

Couldn't decide what to do tonight. Wanted to run some but cross training would be nice too. So I did 6 miles on the track @7:40 pace feeling spry. Finished that and then jumped on the elliptical and put another 5 in at level 5.

Salt lake city track club 5 k

Started with a 3.3 mile warm up @ 8:00 pace

Race was decent 6:38 for first two miles then 6:21 for third mile and 6:06 pace for the last .14 totals 20:29 for the race 4th in age group. Didn't see where overall I finished but it was a ways back there were sipping many fast people out today. I am still far from where I want to be I am making progress tho

8.0 am miles. it was so nice out this moorning at 10 am i couldnt help but go on a nice relaxing run.

7.0 miles on the elliptical tonight. Went for an hour the machine actually read 9.2 miles but as close as I could figure based on effort and speed I was cloaser to 7 either way it was a good end of day workout

7.0 ( 1 hour) on the elliptical at work while waiting between trucks. Its nice to be able to get that in.

10.0 road miles tonight. Really like the route I took. plenty of hills to keep it interesting and not let me get complacent. Plus get a good burn through mile 9 going up the hill to 13th west on winchester. Its like mixing a good hard effort in close to the end then get a little recovery before I finish.

6 miles at the gym today. Started with 1 mile warm up then did intervals10 x .2 miles roughly 6:30 pace with .2 recovery at about 7:15 pace then 1mile cool down. I have really never done a whole lot of speed work in the past. This year with my loftier goals I figure I better do something to give me every opportunity to succeed

12 midday miles in the mist and mild weather.

Went from the warehouse today up past sugarhouse park and continued up to 33rd south by 2300 east and back. Feeling pretty good kept it easy and relaxed just enjoying the rain washed air. 12 miles @7:48 pace

10.5 ( 1 1/2 hours) elliptical the distance on there is off so I go by effort feel and time so even though the machine shows 16.3 miles I know it wasnt that long or hard an effort. Just to keep it honest

10.0 evening miles. Feel so much more productive. Started put slow and easy. Got into a good groove and by the time I hit mile 5 I was feeling pretty good. Into mile 6 focused on a few things to help efficiency. Light on my feet smooth strides finishing out the back etc. Before I knew it I had picked up the pace significantly. Still going on feel not looking at my watch I could tell I was going faster but the effort was not much more than ot was before. So it all averaged out 10 miles@ 7:44 ave with my last mile at 6:53. I need to do a good solid tempo semi soon