prlmanrunning

After yesterdays 15 hour marathon at work,getting to bed at midnight then back up at 3 am today finally finished at 3:30. I am thinking it is good ultra training. It felt good to get the legs moving today. Started out decent 7:51,7:15 stretching the legs out 7:08,7:05 then sustained some solid stuff 7:02,7:03,7:01 and just a little more 6:57,6:54 and finished at 6:50. Felt fairly decent,not red line at all this is starting to feel almost normal pace on some level. Hopefully I am not delusional. Totals 10 mi @ 7:07 ave pace

10 easy miles 8 ish pace absorb and recovery today let everything relax some

8 easy today in between everything going at work 

6 miles today. Limited time today so I ran progressive to get a little extra intensity 8:08,7:27,6:56,6:37,6:24 and 6:17 feeling good about it even though I didnt get something longer. This week was sorta hectic I didnt get as much in as I would have liked but not complaining I a still getting some in. Gonna start running to and from work again I like the way it starts my day  

10 easy miles today

18 hour work day yesterday I didn't get my run in so today I decided I would just double up a bit lol

10 am miles easy 8:00 pace great start to the day

10 late afternoon miles progressive started out 8:08 then 7:52,7:46,7:45,7,37 getting better 7:17,7:11 then Winchester hill 7:14,7:17 and finish with 6:42. Tried new breathing pattern tonight. I have always been a 2 in 2 out rhythm runner. I tried a 2 in 3 out tonight. I really had to pay attention to keep it going. Not sure what to think with limited trial and marginal results. So that is still in the trial stages. I sure feel more comfortable and faster at a 2 and 2 but if I need to change for efficoency so be it. Tonights totals 10 miles @7:29 ave

10 mid day miles nice and easy in in the warm spring weather. Was thinking I would get a short one in this evening but got home later than expected so I decided to eat dinner instead.

8 miles today got ready to go. put on sunscreen and sunglasses check the garmin...Dead. Switch to my timex in chrono mode. Set out from my house at a decent pace keepimg it light on my feet then decided since I didnt have too much time I would get some tempo in. Looking at my watch at the 2 mile mark(I was on a route I know well where the mile markers should be lol. 2 miles I was at 15 min ( 7:30 per mile) then I sped up to a harder effort but not pushing to hard since I didnt know for sure how fast I was going. So I didnt really look at my watch again until the end so I wouldnt be distracted by pace and just go by feel. Finished the run @ 56:32  7:04 over all average but breaking it down. first 2 @7:30 for 15 min the next 6 @ in 41:32 for approx 6:53 or so

10 easy well slower miles on the JRP my legs felt heavy and I was just not in my groove. I will take the mental training though. Getting out and doing it. I went with the 2in 2out for the first 5 miles then at the turnaround went 2in 3 out. Seemed like I labored more on the 2-3 not that the run was all that any way. Totals 10 miles @ 7:48 pace

8 mile progressive started at 8:10 pace and finished at 6:40 over all pace 8 miles @ 7:28

8 mile SHP loop Didnt expect to have much in my legs this morning after last nights run but found myself getting into a groove 8:05,7:50,7:47,7:20 to the east side of the park then 7:13,6:54,6:49,6:44 didnt think I was running too fast was still controlled and fairly smooth. 

10 am miles 8:00 pace easy shake out stretch the legs getting the day started

8 pm miles stepped it up a bit unintentionally it just went that way. Worked more on lengthening my stride a bit but keep good turnover. 8 miles @ 7:20 a/p

Did my t-villa loop for 6 miles@7:45 pace keeping it easy and loose then went to Wasatch running and did 3.1 @ 8:30 pace with a group. It was a memorial and show of strength/solidarity for last years tragedy.

10miles on the JRP today shaking it out and keeping loose. Was only intending on 8 but I was feeling pretty good so I added a couple more. 10 miles@ 7:40 ave pace. I noticed I went over the 1000 mile mark for the year so far. It is shaping up to be a good year.

Did the salt lake half this morning. Planned on running it more as a marathon tempo. With this new course I knew it was not going to be an easy one. Started out stuck in the crowd. By mile two it thinned out some but the up and downs through federal heights weren't helping either. I found a good strong pace and rolled with it. By mile 7 and 8 I was still feeling pretty strong. Course mellowed out some so 9 through 13.26 were a bit faster and more consistent. Finished the half right where I wanted 13.26 miles in 1:31:59 @ 6:56 average pace right where I want to be for marathon. After I finished I ran backwards on the course met tiff and ran her in so another 3.75 miles to round it out. After the race I went to compare where I was in age group and to my surprise I took 3 rd in age group. The course was tougher for sure but feel it was a good benchmark to see where I am in my fitness and strength. I really didn't intend to take thurs or fri off I was so busy with work and all it just didn't happen

5 mile progressive started at 8:19 pace and finished at 6:27 pace. splits were 8:19,7:12,6:58,6:45 and 6:27.I really didnt feel like I was pushing myself too much felt very efficient. Not 100% comfortable but but a good effort. Havent gotten much in this week. Work has me really hopping

I am so disappointed with myself and my lack of discipline this week. I was super busy with work and everything else going on but I didn't follow through with the training I know I should have gotten in. I know that if I am to get to where I want to I really need to be better disciplined. 10 easy miles today got to get back on track.

Had to work today plus tearing the washing machine apart to figure out where it was leaking. But managed to get out about 5 to get my long run in. Started south on 13 th West to 126 th south then got onto the JRP to come back. Keeping a steady pace not pushing too much focusing on good turnover and being light on my feet. Plus I went for extremes no fuel and didn't stop for water till mile 19 lol didn't mean to do that just forgot to stop out on the south end when I got onto the trail and then there weren't any more fountains until I got to Winchester. I survived no worse for wear. Was still holding onto a decent pace. I didn't look at my watch until mile 19 either didn't want distractions. Totals 20 miles @7:47 pace. Don't know if I will be ready to race Ogden too fast but I will run decent there I am sure

Impromptu trip to Moab and Arches National park so Tiff could shoot the milky way with Delicate arch in the fore ground painted with a flashlight. So we did a fair bit of hiking specially in the middle of the night. All in all a good adventure

7 easy seeing as I am still sleep deprived and busy with work I did manage to get something in. More miles today then hours of sleep I have gotten the last 2 days combined