prlmanrunning

10 easy miles on the track at the gym. I wast too excited about going out in the wind so I took it indoors. Stayed relaxed and easy letting my body more or less have some active recovery. 10 miles @ 7:52 pace

7 am miles on the elliptical after reloading an early truck. Had a couple more trucks through the day then went 8 miles on the road @ 8:02 pace getting loosened back up. Finished off the day with 2 more trucks to reload this evening. Longish day but business is picking back up and so is my training

7 ellitptical miles this morning. Got to work early so I could get it in before I I got too busy

6.3 pm miles. Almost didnt go tonight. After having Cafe Rio for dinner and having to go back for a 7:30 truck it was 9:00 before I got on the road. I feel so much better that I exercised some will power. It wasnt fast and the first 3 miles were tough but it got done 6.3 miles @ 8:08 pace

11 afternoon miles. It was still raining outside when I was ready to run so I opted for the gym. Once I got 4 miles into my run it was blue skies and sunshine,I knew I should have went outside lol. 

Started out nice and easy 8:15 then got into a groove 7:43 and 7:30 feeling good 7:31 7:34 stepped it up 7:23,7:18 7:17 pushed a bit more 7:11 then good strong finish 6:59,6:38 was still feeling pretty strong I can tell my conditioning is getting better. 

.Was not planning on a pseudo progressive run but it felt good none the less.

totals 11 miles 7:23 average pace

5 mid day progressive miles. I drove my car to pick up my big truck this morning so noon time I decided I had enough time to run down and get my car so off I go.

 warming up mile 1 7:59 then building 7:30 7:14 feeling good 6:53 then the finish 6:38 felt good.

2 1/2 hours later Tiff asks if I wanted to go to the gym with her. First run since she had her ingrown nails operated on. I jumped at the chance. I used it for an easy shakeout 5.25 smooth and strong on the track.

5 am miles @ 7:15 ave

5.25 miles @ 7:52 ave  I call that a good day

10 am miles. Went from the warehouse up and did a couple loops at sugarhouse park then back. Kept an easy pace through the first 7 then gave a bit of a push for the last 3. 10 miles @ 7:39 pace

5 pm miles on the track at the gym. More of an evening shakeout. Track wasn't too crowded at first but a couple miles in more people showed up. 5 miles @ 7:44 pace. Keeping the after it and getting better all the time.

6 easy at the gym with Tiff. Used today as a recovery more or less. Did a couple hours chain sawing and taking machete to the bushes and trees getting them ready for the wood chipper tomorrow. Turned out to be some good core work lol. 6miles @ 8:00 pace

No run today..Spent 9+hours in the gardens. Hauling logs and branches feeding the wood chipper can give you a total workout lol

Went out about 11 this morning to about the most windy day I have run in or at least that I can remember. Heading south on 13th West I knew it was not going to be fast but I wanted a long run so I settled in and kept going. At 126th I turned east figuring I could take the JRP back and the wind would push me. I was wrong lol the wind was swirling but not helping at all.

Keeping with my plan I ran smooth and relaxed. Not worried about time or speed putting in a solid run was my goal. First 9 strait into the wind were in the 8:25 range 9 through 15 were around 7:55 ish 16 through 19 7:45 range and the last two were 7:22 and 7:23. I felt pretty good about the run as a whole. I kept within myself, kept from letting the wind deter my efforts or cut it short (I was really thinking 16 when I was leaving the house) and I finished fairly strong considering. Totals for the day 21 miles @ 8:03 average

10 tempo/fartlek miles on the track at the gym, Started with 5 progressive 8:03,7:31,7:17,7:11and 7:05. then did 3x1 mile with 1 mile recovery so mile 6-6:23,7-7:11,8-6:16,9-7:23 and mile 10-6:16. Fitness level getting better all the time and converting to longer distance. Feeling more confident every day. totals for today 10 miles @7:04 ave the hot laps feel so much better than they have for a long time.

8 noon time miles. Ran my SHP loop. Was feeling pretty good,staying relaxed and light on my feet 7:54,7:40,7:40 not watching my watch just going with the flow. Around the park 7:32,7:27 then back down 21st south for the last 3 I decided to bump it a bit 6:53,6:49 and finally 6:30 to finish. I thonk this is the fastest I have done this route yet. 8 miles in 58:25 for 7:18 average. Was not expecting this type of run after yesterday. But it felt good

4 afternoon miles with tiff on the track at the gym. We were going to go longer but her headphones crapped out so she was done. No music no run for her lol

7.3 miles this afternoon. Tiff and I started out on the JRP then once we got to Gardiner village decided to get onto the roads and get a better workout. More hills/ grade change Plus a little wind to spice it up. Nothing fast out enjoying the beautiful weather

Triple dip Friday

4.25 miles took my car and dropped it off at the tire store then ran back to work.

4.25@7:21

4.25 miles afternoon to pick my car up 4.25@7:29

Drove to Moab got settled then went for an easy shakeout to cap off the evening 4.5@7:55

I paced the Canyonlands 1/2 today 2:10 group what a blast I do enjoy pacing and helping people achieve their goals. It was so nice at the beginning but by the time we got to mile 5 the wind was gale force in our face. Besides that it was so amazing with all the scenery.

Ran the mile from the hotel to the busses then another 3 to warm up. Approx 8:30 ish pace. Then 13.28 for the race and another mile back to the hotel. I had intended to run a few more but it was very windy and threatening to rain so I called it good.

10 miles this morning easy recovery after yesterday and three trucks this morning followed by 3 hours in the garden with a shovel and rake. Was intending to get a few miles this evening but with more trucks and late dinner it didn't work out

4 miles of laps in the warehouse today while waiting for trucks. Decided to run instead of the elliptical. 14 hours at work coming home and eating. Wanted to run again but didn't get to it

10 easy am miles before starting work

10 afternoon miles on the track at the gym. Decided on some faster float/fartlek work today. Started out with 2 mile warmup 8:46 and 7:45 then kicked into my routine. It is a 1/10 mile track so I went 2 miles 5 repeats at 2 laps faster then back off to semi tempo pace for 2 laps keeping the pace faster overall 6:55,6:35. Then did one mile steady 6:55 which felt almost like recovery before I started into another set of 5 (2miles) 6:24,6:23 followed this with 3 mile sustained effort 6:56,6:56 and 6:44. 10 miles total @ 7:02 average. Feeling very pleased with how this went specially after 10 in the morning. It bodes well to get good sustained faster miles in on semi tired legs.

10 miles on my 13th west state street loop. Started out figuring on an easy paced run,my legs were feeling sluggish at first but by mile 3 I had loosened up and got into a good rhythm. As the run unfolded I wasnt wathing time or pace, for some reason my body turned it into a progressive run and I didnt even know it until the end when I finally looked st my watch. first mile 8:08 last mile 6:49 totals worked out to 10 miles @ 7;34 pace 

6 noon time shakeout miles. for some reason my runs seem to end up progressive. Started out at 8:02 and finished up at 7:01 pace for a 7:27 average pace

6.5 miles this evening went from 7:55 first mile to 6:40 m/m for the last 1.5 miles. Stretching out my stride yet keeping light on my feet as well as keeping my usual quicker turnover. worked out pretty well 6.5 miles @7:17 average pace

8 easy noontime miles down to pick up my truck from the shop. Kept it fairly easy just loosen up and let everything flow. Feeling good hoping to have a good run tomorrow. I am typically not a 5k short race person but a free entry is hard to pass up. Totals for today 8 miles @ 7:45

3.5 warmup miles before catching the bus

3.14 miles running of the leopards. Started out fast but still under control. I usually dont go out very fast but forced myself to today. mile 1 @6:02 feeling the spike but I expected that. Down and turn toward research park. some uphill then around toward foothill mile 2 @ 6:10 settled in and getting back under control. Over and down 8th south(sunnyside) mile 3 @ 5:55 down the hill and onto the track for the final 300 meters @ 5:38. race totals 3.14 miles in 18:57 for a 6:02 average(race clock matched mine but different distance 3.1 @6:06) afterwards I looked at results. They had me 32nd finisher 3rd in age group then later in the day after they took masters out of the mix I am sitting in !st in age group yay 

3.5 miles with Tiff at the gym, after the race I went home picked up Tiff we went to the gym and ran the track for another few miles

Tour of parks today. Went from the warehouse up and around Liberty Park from there over and around Sugarhouse park then back to the warehouse. Had to keep myself relaxed and not go too hard.... Well till the last bit. 15 miles @ 7:48 pace the last 2 were 7:01 and 6:48

No running today. Did not find time to fit one in. I started work at 4 am and after a steady stream of trucks as well as deliveries was crazy busy till 5:45 pm then went home ate and was back at the warehouse by 7:45 to go for another delivery in Layton. Getting back at 11:15 to reload another truck finishing around midnight. 20 hour day with not much break and cranky since I didn't get my run in

14.5 miles on the track at the gym. I was going to go outside but tiff wanted to run too she however doesn't like outside so I gave in and went with her.

Started out easy 8:21 then got loosened up 7:41,7:32 feeling better stepping up some 7:22,7:16,7:12 decided to put a few faster in to get a bit of oxygen pumping 7:08,6:58,6:42,6:35 back off a little 7:09,7:31 then 2.5 miles cool down @8:00 pace

6miles tonight. First mile warmup then went 5 faster yet keeping relaxed (below threshold) 8:02 warmup then 7:06,7:02,6:55,6:59 then 7:03 felt like I could have gone a fair bit longer but I didn't have much more time and I wanted tp get some core work in plus lunges,crossovers and high knees. Stretching everything out a bit after the last couple days felt good totals 6 miles @ 7:11 ave

10 rolly miles this evening. I was hoping tp get ot done before it started raining. It worked out for the most part. It started sprinkling about mile 6 through 8 but I didn't get too wet. It was almost perfect conditions one can only hope Ogden will be like this. 10 miles @ 7:39 with a pusher the last mile @6:55

10 easy today had to let myself absorb the work I have been putting in. I really need to make sure I give myself some time to work easy if there is such a thing lol

I am not sure why I pick windy days for my long runs but thats how it worked out that way again today. I started out relaxed and easy 8:17,8:13,8:04 keepingwith my plan getting it done 8:10,8:12,8:20 and more wind just glad it wasnt too cold or rainy. Getting out toward Riverton 8:19,8:07,8:06. turning and hooking up with the trail 7:51,7:33. From there I made my mind up to get some tempo in going by feel 7:06,6:59 I camr across Kelli and chatted a min then back on my way hoping to take the tempo through to almost the end 6:33,6:40 I was not taxing myself too much at this point which is a real bolster to my confidence. Keeping it fast yet relaxed 6:21,6:28 let up a little 7:15,7:08 then solid finish for the last mile 6:54 and last .5 7:19 pace,Overall it turned out to be a good solid run with some positive feedback as to how my finess level and overall ability to run and hold faster paces for more sustained distance and through some level of fatigue. total averages 20.5 miles @7:31 pace
 

10 easy today 8:00 pace legs bouncing back pretty good considering I put them through some harder stuff yesterday. Funny how subjective pace is. I know not too long ago going 10 at 8 min pace would have been all I could do. I keep that in mind and do my best not to let anyone think just because they don't run faster or more or longer miles they are accomplishing any less. Good job to any and everyone going out and getting work done.