prlmanrunning

10.5 am miles Was not sure what the roads would look like this morning so I opted for the treadmill in the garage. Have not been on a t/m for well over a year,I like the outside way too much. Was working the incline pretty good to keep from getting too bored. Started with a mile warm up and then worked the incline starting at one and went up .5 every lap (1/4 mile) until I reached 3 then proceeded to go back down the same way continued this for 7 miles, held mile 9 at 2  then did 1.5 mile cool down. went inside for core. Lunges,planks,inversion table sit ups, bicep curls and 10 min relaxing on the inversion table

6.5 pm miles stretch out run tonight. Got it in before the weather turned ugly still feeling fairly good did not push too hard just warming up and stretching out

7.0 am miles Nothing fast about this mornings run,it was all about balance trying not to slip on the ice and avoid the slush puddles. Did get some good work lifting my knees getting my feet out of the snow though. It really was a nice morning to be out regardless of what the roads sidewalks were like. Its good to just go and play in the snow sometimes

20.2 am miles Met a group at Highland high for an out and back at 8. We left the school  not at too fast a pace RAD,Toby Andrea and  I were cruising along chatting and enjoying the morning .Jake and a few others were up a ways like always. About mile 6 Andrea doubled back ,Rad and Toby stopped to fuel and hydrate I went on from there as I knew I would be longer getting to the top. I stepped up the speed some over the next four miles to just above the hairpin turn then was on my way down. The first few miles I kept it under control so I wouldnt trash out before the run was done . Then proceeded to increase slowly. By the time I got down to 19th east I was almost at 10 k or half marathon speed which I held through the rest of the run. Feeling fairly good even with the bigger week

16 am ish miles was lazy ish this morning. Got up and lounged around until the weather was just too nice to ignore. Ran down to the JRP and started north figuring on prolly 10 or 12 after the longer run yesterday. As I went everything just clicked and I was feeling good enough I just kept going.Got out 8 miles then decided I had better turn it around. By mile 13 my legs began to get a little heavy but nothing too bad. This was supposed to be a recovery run more or less and I guess it was in the sense that I was running relaxed and enjoying the weather. I was surprised to see my pace at the end. This was just a good day all around. Finished the run in 2:09 just over 8 min pace once again negative splits very pleasing. 

3.5 am miles Short slow run with Joe this morning. It was his first day back since twisting his ankle two weeks ago so we didnt push. My legs were prolly glad after the 36 mile weekend. Went home for some core work.

no pm miles monday night bowling league

5.0 am miles Ran the golf course loop with Joe this morning another easier morning but Joe seems to be getting back into the swing of things. Had to get finished up since I had work waiting for me.  Planning on getting more in later so a short morning was ok I wont feel like too much of a slacker

10.0 pm miles Elliptical at the gym went for some strength /cross training tonight. The track was not calling to me. So I stepped on the elliptical set it on 10 resistance and went to work. This one really got me tonight felt good almost like running hills( ya I like hills ha ha) any way did 9 miles at that resistance then 1 mile cool down. Not the toughest workout ever but a good solid one

11.3 am miles Wonderful weather to snowshoe,ice skate or parasail. Interesting to run in to say the least. The sun was out so that made it a little better, Figured that since races will go in any weather I can train in any weather. Really was not that bad once I was out in it, just kinda zone out and do my thing

6.5 afternoon miles Went to the gym with Tiff, we were just going to get a few miles in but she was still sore from her long run the other day so i did some speed work while she walked/slow ran. I got 1.5 mile warm up then did 6x800 about 5k-10k pace slow run in between then 1.5 mile cool down so maybe a little over 6 but calling it close enough 

11 am miles much better than yesterday.Did a double loop Ran the first 3.6 with Joe at a slow easy pace then went the other 7.4 on my own. Over all pace ended up at 8:15.Was pleasantly pleased even after last nights speed work legs felt pretty good

5.5 pm miles Tonight was all about just being out enjoying the night. very easy 8:30something pace. Loosen up the body and just let my mind wander. Staring at the full moon and all the stars in the sky was just mesmerizing, What a great way to end the day

6 am miles Solid run this morning did not have much time. Took the golf course loop feeling good. A little surprised finished at 7:52 pace . Then home for some core work. Planks, push ups,lunges etc. 

7.0 pm miles Another good moonlit run  on the 13th west loop not quite as lackadasical as last night paid a bit more attention to the running. Started  out at a slower pace and progressively worked up from there Perfect way to end the day

20.0 am miles Ran over to Tiffs and got her for a long run. We went from there over to 9th east then north to 45th south east toward foothill. Winding around through the Holladay and Murray area down and around Fashion place mall and back to her place getting her 13.5 miles. From there I took a longer route home to get a couple more miles so I could hit my 100 for the week YIPPEE this is a first for me so I am kinda excited :)  

8 mid day miles Good sunday stretch out run. Went on the 13th west loop with Joe. Nice easy pace enjoying the warm afternoon.I even managed to sun burn my face, going to have to break out the sun screen :)

10 am miles Started out kinda sluggish this morning then something clicked and before I knew it this turned into a progression run. I have never really incorporated this kind of speed into my training so I was pleased with how the morning went. splits were 9:02,8:09,7:56,7:46,7:18,7:07,7:12,7:24,6:59 and 6:55 surprised to see a couple 6's in there. Makes it kinda fun.

10.0 am miles Did the Winco loop again this morning and turns out yesterday was not really a fluke after all. Finished at 1:16. A minute slower than yesterday even with the wind. No complaints from me though :) today was more of a steady pace although I was not trying to replicate yesterday it just happened to go that way. 

10.0 pm miles ran JRP to 48th south loop relaxed and smooth, the wind has let up some so it was not too terrible was not planning on going 10 but once I got out and moving it was just there. Finished in 1:22: so an 8:12 seemed to be in a good groove . Finished the workout with some lunges and cross overs

5.0 am miles Took the golf course loop nice and slow in the tornado with Joe. A lot of crap blowing around in the air. Was just glad to get a little run in this morning 

14.0 pm miles Went out later tonight the wind died down quite a bit by then. Ran the 106th south loop up to 7th east and back. Wanted to get something longer in the only thing about this one is the construction on state street going south and the traffic and lights but it is manageable. Ended up a good solid longer run finished in 1:56 so a 8:18 pace felt pretty good through the whole thing 

7.0 am miles 13th west loop this morning. not sure what I was going to get out of my legs after the nice longer run last night. After the first mile though they were right back in the game giving me some good strong faster miles which I was happy about.Finished in 53:02 so about a 7:35 or so pace. Things are really starting to click for me.  I really enjoy this route it has some good more difficult hills that push me and keep me on my toes. Really looking forward to pacing the Canyonlands half in Moab this weekend. Even at the 2:20 pace it will be fun, a good test in patience for me :) maybe have to get some good warm up and cool down miles to round out my l/r day 

11.0 am miles On the JRP. Note to self wind adds intensity to running workouts ;)   Set out to try and zero in on my pace time for Riverton Half. I am pacing the 1:40 pace so i should be in the 740 to 745 range. Going out it was fairly easy but once i made the turn around it got moe difficult to hit my pace but I managed well enough. 11 miles in 1:24           5.0 pm miles ran from one end of Moab to the other nice easy slow shake out with Molly. Looking forward to the half tomorrow. Will try to tack on a few extra miles to maybe hit close to 20

19 mid day miles In moab pacing the Canyonlands Half. Caught the bus in town up to the sart line then did a 2 mile warm up. It was pretty windyand trying to keep the slower pace was almost as difficult going for a long reular paced run for the same amount of time. The only difference was  it was much more fun being there cheering and motivating people to achieve their goals almost as much fun as racing it myself. then after the race went for a 4 mile cool down to get 19. Did not realize how close I was to 100 or I might have gotten a couple more in  oh well maybe next week. I am too relaxed in the hotel to suit up and go back out :)

10.0 afternoon miles Braved the gale force wind and stinging snow, not sure what inspired me to attempt this but I did, Ran the winco loop and going south on 7th west felt like the snow/ice crystals were giving me a microderm abrasion treatment peeling my face off but i fought back as determined as ever. Not going to let the elements win ha ha. I kept in mind that as soon as I hit redwood and turned back north it would be pushing me so I had that to look forward to. The legs were working fairly hard through this whole run keeping a fairly quick turn over. I could tell they had a couple weeks of higher mileage but my body responded quite well recovering from the head wind and hills fairly quickly while keeping the same cadence. By the time I hit the hill coming up off the parkway trail though they I knew I had put in a good solid run. the last two miles I focused on keeping good posture and form which is an important factor to remaining relaxed and being able to push through toward the end of a race. Mental focus and not falling apart.10 miles in 1:17:07  for a 7:43 pace

7 am miles slower easy miles just to get loose and relax. took the 13th west loop and the hills this morning really woke my legs up. Even though I was at a slower pace. I needed this run to really just let the last few days sink in. Finished off the workout with lunges,cross overs,push ups and butt kicks.

5.0 am miles Ran the golf course loop with Joe. Good relaxing run, first day of spring yay it was really nice out even with the snow on the grass. Feeling a little off at first but felt a bit better as we went. Not sure what it was, kinda congested and snotty but you know this too shall pass ha ha. 

11. 3 pm miles Winco loop again tonight was not highly motivated but decided if I was going to run I might as well give it a decent effort. Still had some lingering funk going on from this morning so I was not pushing real hard,but had a good solid somewhat of a progressive run started out slow then had to hit one of the construction porta pottys about a mile and a half in. After that I worked my way into a decent run getting a few seconds faster each mile. Glad I made myself go instead of wussing out :)

7 am miles on the 13th west loop started into this one slowly wanted to focus on form posture. Slowly progressed a little faster each mile making sure to keep relaxed and faster but keeping it all in line not ending up in a yard sale sprint with arms and legs flying everywhere. Finished feeling good like I could have gone longer but I wanted to save some for later. Topped off the workout with lunges,pushups,crossovers, inversion table crunches and planks. Worked the core pretty good this morning.

13.1 pm miles Realized two things I am really loving right now. Half marathons and night running. So I took the chance on this awesome night and put them both together. Went out on the 78th and redwood loop and was in my own little happy world. Not running extremely fast just enjoying the run for what it was.

5.2 am miles on the golf course loop. Was trying to make this a speed workout but it turned out to be more like intervals. Go fast then wait... for train and traffic lights oh well I did get some good faster miles in

5.3 pm miles After work came home and did about 2 hours of  roto tilling on the garden, talk about cross training ha ha. then home to eat and get ready to run. Went out for a short shake out more to get loose and stretch out after a long busy day.

3.6 am miles No I really didnt take today off just late with my entry ha ha It was an easy day for me with short easier miles then got busy in the afternoon /evening which was fine since I was planning on a long run Saturday. Joe and I took the 7th west loop he is getting back into it pretty good now soon he will be ready for longer runs. 

This was a two parter trying to get my pacing time dialed in for the Riverton Half Marathon then getting some extra in to finish off a longer day 

13.1 miles on the Riverton course started out with Chad,Skip and a couple others the first two miles were a little faster than I usually start and I knew if I tried to keep with them my goal of hitting pace for the half then getting miles after would not happen so I let them go and stuck with my plan. The wind was not much fun and but I managed to get through the course feeling really confident. I didnt have to push too hard it was a good solid effort through the whole thing. Finishing with in 1:37 so a couple minutes to spare in case the weather is bad next weekend. Splits were 7:37,7:19,7:20,7:44,7:30,7:22,7:38,7:27,7:46,7:14,7:24,7:16,6:59 and 1:04 equaling 6:58 pace. Overall a 7:26 average. Quite happy about that

9.0 miles After getting a drink and resetting myself started on my second part. Was not looking to keep the same as the first part but was still feeling good. Fell back into a good pace again, the wind had picked up but I was still getting through it pretty good. Splits for this chunk were 8:21(stop light)7:59,7:48, 8:19(stop light)7:32,7:24,7:17,7:06,7:46(stop light) for a 7:44 average. Over all I feel really great about the whole day. It is right on where I want to be for the Ogden full would like to finish around 3:15 or so and with this run my confidence level just went way up :)  

10.5 morning miles Took Joe on the winco walmart loop. Felt good to gbet out and get a good stretch out run in. The weather cooperated mostly overcast kept us from getting too hot. It was a bit windy go figure, other than that it was awesome :)

4.0 am miles I really did try to log thid on monday night but could not get on for some reason .. any way. With limited time and a storm brewing I decided to make the most of the morning and opted for speed work. I did not realize the wind and weather were so bad until I was already out the door by then I had resolved to go on as planned. Ran a mile to warm up then did 6x800 at about 5k speed with 800 moderate pace in between. During my first one my hat blew off my head luckily it stuck to a fence so I was able to retrieve it  and just carried it through the rest of the workout. By the time I finished the last one the wind was howling and rain was beating down so I didnt even cool down like I should have but it all worked out I was up and about most of the rest of the day any way

3.6 am miles Did the 7th west loop with Joe. Easy pace morning stretch out then finished the workout with some push ups,planks,lunges,butt kicks and cross overs

14.0 pm miles 106th south loop to 7th east. Braved the construction zone on state again to get this one in maybe some day they will finish whatever they are doing who knows. The first two miles were easy pace getting into my groove. Did not want to go too fast any way the terrain was trecherous specially in the dark. I finally got into a good moderate pace feeling fast yet relaxed. Was able to just let it flow from then on out just enjoying myself. I love it when I can get some medium fast miles in and still relax and let my mind wander. Finished in 1:49 a 7:50 ish pace 

7.0 am miles was not sure how my legs would bounce back aftter last nights longer run. But evidently they did not mind too much. I took the first mile nice and easy getting everything loosened up. Then I got into a good turnover feel and before I knew was moving right along. The weather was much better and got to see the great sunrise. I finished in 53 min about a 7:40 ish pace 

11.0 pm milesWas not highly motivated tonight,I think more bored sitting around after dinner but I couldnt let myself sit idle so I headed out into the night. It was just starting to sprinkle and a little swirling wind when I was leaving.Tonight was more about getting some good easier miles in and letting the last few days training sink in. Off and on drizzle kept me cool it was quite pleasant, rain doesnt bother me much at least it was not howling wind. I almost ran up on a skunk by the JRP lucky for me I was paying attention and slowed down until the coast was clear,dont want to startle one of those at close range in the dark. Rounded out my night with a few push ups,cross overs backwards butt kicks and lunges for good measure 

5.3 am miles Perfect weather for my morning stretch out. Had to be to work earlier so I kept it short and sweet. 5.3 miles in 43 min about an 8:10pace or so 

7.0 pm miles Had to trucks early this morning so I didnt get my morning run in, felt like a slug all day long blah. I was on the go all day so finally after packet pickup tonight I got to get out and run yay. with the lower mileage the last two days I could have gone for a long one tonight, but thought better of it since I am pacing the 1:40 group in the morning for the Riverton half,plus I will get some extra mileage in to make it a long run day. Some what of a faster pace /tempo for tomorrow so i have that to look forward to. Tonight I stuck with what felt to be a good stretch out tweener pace not too fast or slow finished 7 miles in 55:07 feeling rejuvenated and fairly lively. Hopefully this feeling carries over to tomorrow,

3 mile warm up with a great group nice chatty miles before the race.     13.1miles pacing the 1:40 group average 7:37 per mile nailed the pace finished at 1:40:01 not bad with the wind and all. this is kind of a bugger course.     4 mile warm down with Kelli,Rachelle and RAD thanks for the extra miles you all totally rocked the race!!!!