prlmanrunning

un planned day off after a day of sitting in the hospital with mom until 10 pm was just drained hoping everything gets taken care of and she can get back to herself soon not worried about the break is more important to get her taken care of first training later, did manage to order a few books to help with my training goals and plans   

late start tonight visiting mom in the hospital for a while before getting out for my run,felt good to be out on the road stretching out my legs got a few good quality speed miles in toward the end part trying to build up my oxygen exchange and endurance level legs took a bit to warm up though they  respond better to every day use rather than taking days off lol

another late start on my run(10 pm) could not gety out of work then up to the hospital mom is doing much better . was only going to get a short one in but once i got out and going all loosened up decided i was out any way might as well keep going turned out to be a good quality workout even with the late start

only 12 hours at work today a chance to get home and out on the road at a more normal time for me started out nice and relaxed easy pace and before i knew the miles were just melting together and rolling out underneath my feet feeling the road unwind not really in a hurry just kept the pace moderate enjoying the night  

did not get out of work till late again then off to gather up the boys for the weekend up to the hospital to visit for a while things really looking better maybe mom will get released on sun if things keep getting better any way by the time we got done there and finally home was fairly late another missed day two in one week not very happy about that :( guess i could have run late but getting up to run in the morning will have to do been a long tiring week but keeping a positive attitude it will all be alright 

slept in a little this morning feeling great got trav up and ready down to the high school for his practice and me on the indoor track getting dizzy lol 151 laps  set a decent pace see how many i could get in while they were doing their baseball thing setting a great tone of optimism for the rest of the day   life is sssooooo great

wow what a day got up a little earlier to get my run before going to get mom out of the hospital thankfully she is getting discharged today feeling much better healthier and stronger than she has for a long time. starting out it was a little misty out not too cold taking the fires two miles at a little slower warming up pace about mile 3 in the river bottoms started to lengthen the stride and get into a nice rythm good breathing ,up to state street air clearing a little feeling great pushing the pace a little faster get into a new zone trying to work myself into some good cardio rangeover to 114th south up to 7th east and back south taking a little side route east to 9th or so east through the neighborhood back to 123rd turning west and another little increase in speed for the trek back west not to the full out pace but feeling it expanding my lungs holding this down through the river bottoms up the other side keeping the turnover constant and up beatback to 27th west turned back north slowing a bit to start warm down very productive day running now off to the hospital on a great spring like day 

another wonderful night on the road although i was not moving all that fast,actually feeling like slow motion lol but glad to be out and going planned on 13 but having such a good time put a couple more for good measure :) 

yet another great night under the stars warming up the first two miles felt great then into a good  long stride pace with decent turnover down 98th so to redwood really feeling the groove into my zen like trance mind and body in harmony under the night sky loving every step 

great night for a good relaxing run slower recovery like pace making sure to keep it at a moderate steady rythm enjoying the night air and peaceful steady footfalls letting my self unwind both body and mind a little excitement once i turned from 7th east heading west on 123rd as i was starting west all the lights suddenly went out total darkness except the passing cars and in the west a huge flash of light that faded out leaving me to navigate chaotic intersections lol the blackout spread west to 13th west where some of the lights were still on and finally about 15th west the power was all on as normal all in all a good time 

little warmer weather out tonight ( 40*) feeling like spring was all i could do to keep it to a shorter run well relatively shorter than usual trying to save a little strength and get some extra recovery before saturdays 10k not sure if i will be able to post pr but will go out and give it what i have dont want to cut my mileage and training too much striving for the marathon goal is still top of the list any way keep the focus and use these shorter runs and races for speed work outs :)  

perfect night for a before race warm up run feeling great long tall strides nothing too strenuous just night air and clear mind looking forward to a good run tomorrow see how it goes :)

went out fairly fast but not uncomfortably so by mile 2 i was feeling good and strong getting into a fast long stride rythm good breathing keeping it steady through mile 4 wind and rain in my face but oblivious to their effects into my zone by the time i got to mile 5 i was really stretching it out not too painful yet but pushing it hard for sure through mile 6 to the finish getting to the pain zone but running fast still and not dying yet all the way through the finish was really pleasantly surprised with a pr 40 sec better than previous great indication my training is really paying off woo hoo

back out again tonight for a late 6.5 mi warm and stretch after the busy day wanted to keep the muscles from tightening up too much all in all such an amazing day

perfect spring day for a nice long run started north on 2700 w felt good not much stiffness or fatigue left over from yesterday got to 90th south still at a good pace not too fast did not want to burn up temp starting to climb so i unzipped a little still relaxed and running well turned east up to 500 west and then south on sandy parkway winding around past 106th so through to 123rd south and 240 w turned west can feel the miles now 12 down oly about 4 left concentrating on keeping form and not getting sloppy keep churning . down bu the river trail park starting up the steep side legs start to feel burnt shorten strides but keep same turn over up the hill up to 13th west in the last two miles now breathing hard now but still going got to push on to increase stamina finally up to 27th west again turning south off of the steady incline no the flat last half mile to the top of 122nd now a slow mile to warm down another great rewarding run :)   

warmer spring night with a little mist in the air at the beginning going east on 126th by the time i got to 7th east it was starting to clear giving way to a panorama of starlit sky inspiring me to keep going even if just to enjoy the spring post rain air and awesome night north on 7th east toward 106th south through the construction zone running in the hard packed dirt from the torn up roadway and no sidewalk west on 106th to state street still feeling good not too fast just a comfortable medium pace south on state back to 123rd turning west through the river bottoms keeping the pace and form making sure to finish my strides and keeping tall up the steady climb to 27th west turning for the final mile or so slowing into cool down mode finally using the last 1/4 mi to stretch and walk keeping things loose feeling great   

such a nice night out really just let every thought go and my body and mind went into auto pilot allowing myself to really just enjoy everything the sights and sounds feeling of freedom as i stride through the streets on a magnificent spring night not so much like training tonight but more like plugging into an energy source fully charging both mind and body 

so i decided to try something different today taking my running gear to work with me this morning deciding i would run home after great idea although the first 3 1/2 mi were a little lack luster the rest went really well first part from 22nd so and 37th west south on 3600 west to 5400 south was a bit hilly mostly up hill lol then east downhill to 2700 west up hill to 6200 south downhill to 70th south then leveling out for the most part smooth running out to 12270 south and home not too bad may have to do this a few times a week save some gas too 

feeling fairly frisky tonight started out as usual slow to warm up then turning east on 126th my mind slipped into wander mode and body just took over settling into a little faster pace and just kept going east to state street north to 114th so east to 7th back south to 123rd still keeping strong pace turning west for the homeward stretch keeping the turnover constant steady and finishing each stride west to 27th west turning north and slowing to warm down another amazing spring night 

got out a little later tonight once i got the boys picked up and stopped off at the grocery store it was 9:00 by the time i started but took my time getting a good relaxing recovery run keeping it loose not going too extreme just some good miles to unwind

busy saturday so i got up and went out first thing to get my run in before getting caught up in baseball practices running here and there and all the other goings on today went out feeling so so not really on but got to get it in otherwise i feel bla so heading east on my usual 13.mi route thinking just put good quality work in mind spinning through this and that lots of people on the river park trail just not for me today get up to state street thinking i am slow but feel good south to 114th so east to 7th e back south to 123rd  keep pressing through west to 27th w back to 121st so slowing to warm down get home and discover not as slow as i had thought just in cruise control :)   

getting up thinking maybe a good day for a nice 13-15 mi run looking out at the lightly falling snow and 25* outside bundled up and out the door into a serene quiet morning over and east on 126th feeling better every step up to 7th east getting the euphoric feeling north and just keep going to 90th south legs in machine mode turning and churning road and sidewalk west to the path running alongside the trax line back south like being in the woods with no traffic and nobody around just keep going and going snow slowing and stopping the air with a mist like quality refreshing west on 114th to state street to 123rd west feeling the run a little now heading into the river bottoms back to 27th west toward 118th south warming down legs tired still feeling great all the way through knowing i can what i set out to do exceeding my own expectations

brisk clear night just right for a rewarding recovery run getting out and stretching out loosening up body and mind unwind as i travel at a slow relaxing pace muscles releasing all the tension and tightness back to the great post run feeling again got to love it :)

decided to take my gear to work again and run/commute home a little warmer starting out working my way up the layering increasing climb up and level and up and level from 2200 south on 3600 west to 5400 south at the top of the climb turn east on 54th downhill to 27th west back up hill to 6200 south then down and level off stretching out and really feeling good from there all the way to 124th south then slow warm down home from there not my fastest but still good running

went out for an incredible S L O W recovery tonight just keep it casual and let the muscles and joints do their thing keeping heart rate slower and breathing regular and not too stressed went nice distance had to force myself not to go farther lol no time limits or pressing  just me and the slow open road  :)

decided on a little shorter faster workout tonight go out and keep a good quick turn over with longer strides get my breathing and whole body in sync body felt good breathing leveled out not too ragged getting a good feel for race pace for saturday    

short night tonight two reasons not a lot of time getting out of work a bit later and second relax loosen up and stretch out a little before tomorrows race tapered a bit have not done a whole lot of that up to this point hope things go well in the morning just hoping for a decent showing :)

what an amazing day from the start slept in got up feeling great down to the race stretched out a bit and a little warm up trying not to let the excitement get me from the start of the race feeling good get out about a half mile and found a gear that felt fast but comfortable breathing good through mile two and into three feeling good and loose like i am in a good pace keeping strong through mile 4 and the turn around on the back half now still going strong 5 and 6 pushing a bit faster still under control trying not to run it out of steam through 7 and into 8 trying to keep good form and keep running strong starting to burn a little but keep pushing faster yet almost to 9 really pushing now getting rough but ok with it keep pushing it out there almost done thinking got to leave it all out there coming to the finish line looking at the clock and thinking i really did it faster than i had hoped and planned very happy with the over all race :)   even though i did not really taper too much felt good none the less

got some good rest last night woke up feeling a little creaky but not bad considering i really went after it yesterday up and around stretching out and into the awesome spring sunshine for a recovery run to get deep into the muscles and loosen them back up with some fat miles keeping on the slow side to let everything rejuvinate the weather and everything making this a great day and not getting too far off track with my marathon training