prlmanrunning

5.3 afternoon miles Took it easy on the golf course loop.Letting the work from yesterday sink in. I could have taken the day off  I was not totally into it but knowing that I would feel worse with a day off than just getting easy recovery in.

5.3 morning miles. Limited time so I decided on speed work. I started out way faster than normal and pushed it up from there. Really working myself . Finished in 37:50 about a 7:10 ish pace with my last two miles at 6:55  really surprising for me since I am not used to that kind of speed. Topped off the morning with some core work feeling good :)

7.0 am miles took the 13th west loop. What an amazing morning to be out running. Weather was perfect. Finished feeling like I could take on the day.

11.3 pm miles winco wal mart loop I so needed this tonight, After my day today could hardly wait to get out running.. I didnt finish work and garden work till 8 so I wasnt on the road till 9 but the big moon lighting up everything added to my serenity tonight

7 am miles on the JRP watching the sky turn pink and feeling rejuvinated. 7 miles in 55:14. Finished the morning workout with some core work 

5.36 am miles Started out to be a so so run just thinking about turn over and posture, before I realized it turned into a faster progression run. Finishing in 39:00 splits were 7:53,7:45,7:12,7:08,6:42 and 2:20 for the last .36 ~6:30 pace. Thinking back on what I was doing to be able to hit that stride so I can replicate it when I want or need to.

7.2 pm miles Nice shake out tonight except I couldn't really get into any sort of rhythm I am fairly certain I caught about every traffic light wrong yhats what I get for running the streets ha ha It was nice being out in almost perfect conditions though so I am not going to complain

7.0 am miles 13th west loop 

19.0 am miles Draper loop busy day had to get this in early with all the bowling and moving and fence building very full day as was the last week. hope to get this moving stuff done so I can get back onto some more normal routines

8.0 am miles Sodid after 4 + months I broke my streak and did not run yesterday. I was so busy with moving and  everything I just was running doing other things all day. So I got up this morning and went, back on my old running grounds in Riverton,wind and all. Got a good solid 8 in 1:01 with the last 3 at about 5k+10 seconds 

20 mid morning miles I had to work early so I took running gear with and managed to get my run in about 10 am when it was just started warming up. Was not planning on 20 let alone a tempo run things just went that way. I started out fee;ling way clunky and un coordinated but by mile 3 things settled into a good steady rhythm. I was mostly trying to keep relaxed and work from my core instead of pushing from my legs. Was not paying a lot of attention to my watch it seems to distract sometimes when I am working on form. Wanting this to be more than a time trial so to speak.  Finished the run in 2:31:45 (7:35 average) not feeling trashed, I could have done a few more but thought it better to quit while I was still in a good place. This run with a little over a month before Ogden has me wondering exactly what to expect come race time. My goal pace number in my head is 3:15 I should be able to achieve that in all honesty. That pace I believe works out to be 7:26 per mile so here is hoping it all works out  

7.0 am miles got out a little later than I planned this morning managed to get a nice 7 in between jobs then had to force myself to go back to work

8.0 am miles Out on the 27th west loop again this morning, will be so glad when I am done moving and settled in so I can get back to a good routine. I think the decrease in miles the last two weeks has got me going through withdrawal. But I sure feel like I have been working out as much or even more ha ha. I guess I shouldnt complain I am at least getting some decent miles in thank goodness

4 am miles followed by some core work

5 am miles then crosstrain in the garden ha ha

12 am miles. So after last week moving and everything else going on and much less mileage than I wanted.I am all moved back out to Riverton renting a room for now and settling in hopefully will be back on track now. I am really excited to be out running my old routes again and hope to discover some new ones.

great monday morning wake up. Amost perfect weather feeling so good to be out on the road :)

8.0 am miles in the spring time sprinkles 3600 west loop.Started out dry but by two miles in I was drenched. Still wouldnt have traded this run even for a doughnut;)  finished off with some core work. Push ups cross overs,lunges and planks.    8.0 pm miles happy to be able to get back out tonight. Very rejuvinating night.

7.0 am miles. Beat the storm this morning HA!!!  Great morning shake out, feeling like I am getting back into my groove :)

5.0 pm miles Had to go in to work this evening so my night run was shorter than planned but I still managed to get it in. Learning to be more flexible and getting the miles in when and where I can.

12.0 am miles on the JRP. Very productive progression run this morning. Have been feeling off the last week and even more so since sunday so I was glad to get this one in. I am much more confident now did 12 in 1:29:45 . 7:29 ave pace splits were 8:17,7:52,7:44,7:42,7:33,7:35,7:30,7:15,7:12,7:05,6:58,6:58. 

6.0 pm miles easy shake out went around the 114th block just to loosen up and let my muscles absorb some of the morning workout

After careful consideration(and debate with Tiffany) I am not pacing the Salt Lake full marathon,I will be running the half as originally planned and paid for. Figuring I will try to run it at m/p to get a good feel for it

8 am miles 104th block. Morning wake up run .5ook a little to get warmed up and going but well worth it.

13.1 am miles Salt lake half marathon.Paced Tiffany for her pr she was aiming for 2:00 but withh a little coaching she was able to nail down a 1:57 Very great time. Got to hang out with RAD,Toby and their crew.Thanks for that :) then off to the garden for 3hours cross training with a shovel and finally bowling league tonight to finish the day 

18.0 miles Riverton, Draper,Bluffdale hill killer. I wanted to work on my endurance with some heat and hills to make sure I will be ready for about anything when Ogden gets here. I started out east on 126th to state street then north to 114th where I ran up the hill to 13th east. Then south to Draper park. West from there to 300 east, south to 134th and west onto the frontage road up past the liquor store and DMV until I got to the 144th freeway onramp. West from there winding down to redwood road and south up part of Cam Williams hill. Started at 1045 so I ran through the heat of the day. Felt like this was a good test. I could have went up Redwood farther but my sister lives right there and she has water and ice in the door of her fridge woo hoo 

6.0 afternoon miles. Had to work early this morning and did not get to run until 530 in the afternoon nice and warm by then. Only had a limited amount of time so I made the most of it. 6 miles started out slow and progressed from there. Could feel some of the effects of yesterdays run in the first mile, it took a bit to get going but I progressed from there. 6 miles in 46 minutes. Given the slower start I felt pretty strong through the middle and  finished with a couple faster miles before having to go to my bowling banquet. Chinese buffet and collecting $100 is not too bad an end to a longish day. 

13.0 mid morning miles. Ran Sugarhouse park for the first time ever. Decided on something different today. Sticking to the perimeter of the park mostly on the grass/dirt trail. Kept it relaxed and steady. 13 miles in 1:45 about an 8:08 pace. Felt slow mostly because I was not on hard surface. Plus it really started to warm up towards the end 

10.5 am miles. Met up with Chad Robinson this morning and ran the back part of the Riverton 1/2 course. Was pretty early for me but nice to get up and going. We kept it at a decent yet chatty pace. Great way to start the day. Thanks Chad. 

10.0 mid day miles. Started work early so I put off my run a bit. I have to admit I was really trying to talk myself out of it or at least to cut it short (the wind was messing with me ha ha) I started out pretty slow just planning on some solid miles and one by one they just got faster as I went by the time I hit 7 I thought why not push the rest out since I will be working in the garden later instead of running again. So I got 10 miles in 1:15:19 7:32 average splits were 8:16,7:47,7:44,7:38,7:33,7:27,7:24,7:17,7:14 and 6:58. Last half was into the wind so I was happy with the effort. Not sure what to plan this weekend. Was thinking a 13 to 16 mile tempo with mp miles in the mix but maybe should get a longer one in before starting to cut back before Ogden. 3 weeks out and the questions on how to to taper and what speed work to mix in...

25.0 midday miles. Had to work this morning so I didnt get out until 1130. Figuring this would be my last long harder run going into Ogden I wanted it to be a decent measure of where I am.

  I started out east on 126th through the river bottoms and up around the sweeping uphill from 10th east to 13th east, continuing north over the rollers on 13th all the way to 78th south. Turned west there went down to 7th east and back south up until now I had kept it steady and smooth through the hills, now I started to push the pace a bit to get some mp miles in for a good read on my overall feel and fitness level to see what I need to work on in the upcoming weeks. South on 7th to 114th ,west to state then over to 123rd . Still keeping the pace somewhere in the 7:30 range right where I wanted to be and still feeling fairly strong even being 19 miles in. west on 123rd back through the river bottoms to 1850 west then south to 134th ,west to 27th , south again to 126th then east and into the neighborhood round it out. Finished with some lunges,push ups, cross overs and ab stretches.

Summary 25 miles in 3:19:08 could have been 4 or 5 min faster had I not had to stop for traffic lights. Splits 8:32,8:01,8:21,9:07(light),8:57(light),8:48(big hill lol),8:04,8:00,8:39(light),8:35(light blah)8:21,8:09,7:56,7:50,7:39,7:37,7:21,7:29,7:23,7:21,7:17,8:06(light),7:19,7:13 and 7:04.

I didnt feel like I was racing and it sure was not down hill. Things are really looking good for a solid run in Ogden. Give me the downhill and some racing adrenaline and I think I will be there. 3:15 or bust ha ha

13.0 morning miles. Had to go load a truck this morning and could hardly wait to get home and run. The weather was perfect. I went out with nowhere in particular to go just let myself wind and wander, mind unwinding enjoying the day :)