prlmanrunning

9 mid day miles SHP loop 7:48 per mile pretty warm out still managed some tempo at the end 

8:28,8:04,7:597:47,7:30,7:08,7:30,7:02,6:37

cross training running to and from the truck. Around the truck and in the warehouse. Figure 3 ish miles total not counting it but it was something 

10 miles 

Dropped the box truck off at the shop and went for a midday run. Kept it relaxed and loose 7:48 ave didnt want to push too much in the heat since I didnt bring water or anything lol

7 warehouse miles this morning. I don't always get a chance to get a workout in the morning so I really like when I can

13 hot ones on the JRP. Started my run at 10:20. Was already warm and the temp continued the rise 

7 easy at the new warehouse. Had to break the new place I'm 

11 miles on the roads at 11 am. More heat training. I worked into this one slow then put in a some tempo in the middle averaged 7:25

6 miles at 4 pm with Tiff at the gym first few laps super slow to geet back loosened up then ramped up to 6:45 pace in the middle and slowed back down 7:30 average pace

6.5 miles under the almost full moon. I always enjoy going for a night run with the big moon in the sky. Although I guess I missed the earthquake while I was running. 

7 am miles from the warehouse 

3 pm miles at SHP 

Paced the Utah valley marathon 3:35 group. Despite headwinds for the middle 8 miles was still able to bring it in at 3:34:51 pushing a good sized group across for their BQ

10 easy this afternoon I really needed the break. Then back to work for a while. Feeling good to get something in between everything else 

5 mile progressive today. I didnt have mich time so I opted for a bit more speed. Started out easy 8:23 then went 7:19,6:50 feeling pretty strong and trying to push fast but relaxed. closed it out with 6:38 and 6:22. Totals 5 miles @ 7:06 average

8 miles around the warehouse/ hood lol had a taste of all kinds of weather. Wind rain hail and a little sun. Felt refreshingly energized after. 8@ 7:35 pace with the last mile at 6:56

6 am miles to start the day then another 8 in the evening while waiting for my last trucks. Both were easy relaxing keep me sane runs :)

3 miles at the great salt lake. Went with other tiff and got a little in on the mushy sand while she was shooting pix

Was supposed to pace the AF half this morning but due to a crappy load at work that got refused at costco yesterday I had to skip the pacing gig which really bummed me out. Went out on the JRP after the delivery (11am) and got my 13 in. Ran into Rob Dulmyer(?spelling) so we ran together for a few miles, good to have company. It got pretty warm tho middle of the day and all plus I should have done a longer run oh well this was ok for now 

8 miles on the I-80 frontage road. Had to wait till mid dat to finally get out and by then it was pretty warm. I decided to run shirtless for the first time I can think of ( really it may be a first for me in... Ever) any way didn't push too hard since I knew there was no place to stop for water or anything. Got a little color,I did use some sun tan lotion SPF 8 so I wouldn't fry too bad. I am looking to get rid of the farmer tan on my arms tho. Totals 8 @ 7:47 pace 

Managed to get 9 in between trucks at work

2 laps 4 miles each on my loop from the warehouse. Welcome to summer. I went out at 1:00 since it was about the only chance I could see me getting and it was very warm. I made it through mostly on will power since I didn't take water or fuel. Still good to get it in 

After having to be to Layton for a delivery at 3 am I came back to the warehouse and got a 10 mile shakeout before the steady stream of trucks started rolling through. Needed something to sustain me through what is turning out to be another super long day. I will survive though seeing as I will have the next 2 days off work and on the go. I am as prepared as I am going to be for Ragnar and we are in van 2 this year so se new scenery as well as different people in the van with us. Should be another great time.

First run of my Ragnar relay. It was supposed to be 7.2 very hard meaning no van support and some 1800 feet of elevation gain at altitude going up to snow basin. Getting to the exchange proved to be easier said then done. My handoff runner caught up to the van quite a ways before the actual exchange so I jumped out, ran her in and continued on from there. That was some tough mileage. The road just kept going up and up. 

Second Ragnar run somewhere 3:30 or 4am 5.5 miles gaining some 400 feet I believe. I didn't click on this one but it wasn't horrible. Being that I hadn't slept since the night before and having run earlier I just locked in and went. I did get to see my sister Vesta. She was volunteering at the water stop for us so that was nice. 

Last run of the relay 10 miles starting with a 1/2 mile climb to about 10000 ft then some steep downhill with strategically placed uphill sections. I was sucking wind the first part then fell into my rhythm dialing in some good miles. Most of them were 6:30 - 6:50 range surprisingly since I didn't feel like I had that much left and didnt feel like I was pushing terribly hard. The uphill gave me a nice reality check tho lol then when you thought things couldn't get more interesting the last chunk of downhill was on trail.. If you can call it that. More like 4x4 ruts complete with loose gravel and softball sized stones while trying not to twist an ankle. All in all it was still a good time testing my mettle. I have more of an understanding of what I need to work on and the good times and camaradarie are so worth it. 

10 mile easy shakeout after the weekends events. Loosen up and get things moving again