prlmanrunning

a m   so after taking three days off of running (but far from running my butt off lol) which i have not done in quite a long time back at it today started out on a great morning run a little warm to start decided the east side route feeling good once i reached state and 114th south went after the hill chopping up as i went up and up and up to 13th east making the turn was a bit winded after a couple blocks back into my zone and stretching out the downhill getting uncomfortably warm out now good thing i was on my way home feeling very good 

afternoon after my ball game in the sweltering heat  relaxed and re hydrated  got on my bike to run a few errands mapping out a nice 12 mile loop at a smooth steady pace not pushing too much except when the wind really picked up

pm trying out a new route on the canal access dirt road from the get go it was hot and muggy starting to get dark and still no relief but very nice trail type running without car traffic and city noise so mixed emotions with the route i think with cooler conditions this will be great so a good solid recovery easy on the legs run  

am 4.0 miles good stretch and warm up for the day since it was really not that cool out just striding at a good comfortable pace to 104th and back on redwood mulling over things needed to get going to start the day wind up and turn everything on for the day 

pm 11.2 really wanted to get a good quality run in tonight i am however learning how far in advance to eat before a run the first 3 miles or so were an adventure know after that i settled into a good pace and relaxed  focusing in on running from my core more than with my legs and arms mixing up the pace a little as i went as well all in all a good run

am 5.1 miles still not too cool out in the mornings and what a great wind was like i was running into it the whole way what an awesome way to start the day feeling like 5 miles of up hill lol its all good pushing me a little more than i was myself 

pm 11.4 miles ventured up to the east side wanted to get the river bottom hills in working strength into the run up to state then south and up to 9th east looping back and hitting the hills again keeping mental check on arms and legs being moving together and keeping fluid motion not being choppy not pushing too hard keeping a steady  decent pace

am 4.4 mi a little cooler this morning with the storm brewing over head energy in the air just a great morning all together the incredible lightning show while running was fantastic as well all loose and limbered up for the day yay

pm 7.0 miles not a lot of time went out for a shorter one any way had to get to bed early well tried to any way was in a very playful mood tonight so did some really different stuff fast walkin a bit then slow with increasing speed until i am at a dead sprint hold that for a bit slowing back down mixing up speeds getting some top end gear in there as well as ultra slow it was fun workout and great to mix things up  

no running miles today started work at 4 am didnt finish till 630 was so wiped out did get a few rec miles in riding some trails with my boy on the mountain bike but not a serious workout plus have the enormous pleasure of getting to start early tomorrow morning as well yay

am 9 miles with molly on the porter rockwell trail nice backwoods feel to the run and kept at a good conversational pace 

softball 9 am so no early run lol spent a nice day with trav father son bonding is awesome :) evening changed up routine a bit with 5 on the treadmill and some core work which i have been slacking on the say the least have to work the complimentary muscles more 

am 5.3 miles a great start to the day a bit cooler out yay what a great way to start the week the last two weeks work has been so annoying getting in the way of running and all time to get my priorities straight ha ha

pm 13.2 miles up to the east side on my h/m track feeling good in my new shoes had second thoughts about going too long before they loosened up but couldnt help myself concentrating on posture and running taller tonight finding it helps with the fatigue  nice to be into the good miles again lol

am 5.25 mi cooler this morning than it has been lately making for a more enjoyable time finished a little faster than normal thinking it was because of the cooler air not quite as stifling lol 

pm 11.5 mi ran the temple loop started out nice and slow fell into a good rythmic comfortable pace not quite fast or slow just what my body feels like doing and able to maintain over a decent distance could tell i worked today though legs a little heavy but not yet dragging heels making mental note to lift knees and follow through focus on breathing from my stomach so not to be breathing too shallow

am miles 5.3 another great morning to be out less traffic and a cooler morning things really feeling good stretching it out and just having a nice morning run without work getting in the way

pm 11.2 miles starting out nice and slow till everything gets loosened up my boys started with me on their bikes but i think they had ulterior motives from the start at mile 2 by harmons on redwood and 104th they opted to go in and get a drink i kept going turning west to 27th west then back south to 134th and redwood night setting in what an enjoyable way to end the day

am 5 miles on the 13th west 114th south to 128th south redwood loop feeling fresh the mornings lately have been amazing with shooting stars and all great to be and feel so awake what a great day

pm 3.5 miles aproximately mixing some running in with core work a good overall workout feeling like it is helping in the overall training stronger all the way around

am 5 miles walking out the cool air felt so good starting into my  run getting warmed up with the brisk air just set me off i guess first mile nice and smooth stretching into mile two really starting to feel it by the time i hit mile three stepped it up to 10 k pace holding the pace through the finish how much fun is that sort of set a mood for the rest of the day high energy 

am 17 miles waking up early on my own lazing around in bed till 7 up and get ready still carrying some high from yesterdays run set out not sure what or how far starting for the east side get some hills in through the river bottoms on 126th up to state street north to 106th feeling good east to 13th still fresh and keeping good form focus on breathing and posture and running relaxed back south to 123rd around and winding west to 13th west over to 114th south to redwood could feel i had been running but not too tired just a good rythmic pace back home more relaxed then when i left

am miles 13.2 set out on my temple loop at a slow easy pace enjoying the sights and sounds of morning felling good so i extended out a little more than had planned hope to still have some legs left for softball ha ha 

afternoon up for adventure getting out the bike and exploring the parkway trail left home and riding out to 144th on winding trails then back to 90th south on the trail as well over to 98th and back to redwood and home aprox 20 miles of adventurous fun :)

am miles 5.1 up and atem for a monday morning start the  week off right with a quick 5 miles feeling almost fast not quite 10 k pace but close these morning workouts are so much fun lol

pm miles 11.2 off i go on my 27th south 104th to 134th loop a bit sluggish at first but after the first 2 miles loosened up to a good relaxing pace fell right into place mind clearing as i go even though it was late to get out still have to make the time been letting work get the best of me lately 

am 5.5 miles on my west side route to 114th and 2700 west loop feeling good again went at a good pace coolish morning to facilitate my enthusiasm ha ha over all a great run 

pm 11.7 mi hitting the temple loop again was not planning on this distance tricked myself into it lol intending on about 7when i started legs a little heavy by 2 or 3 miles in started to get into it and just kept going although by the end could feel the mileage but kept churning it out focus on form knew there was not much speed but did not want my posture sagging ,all this great mileage has helped me to really sleep well though 

am 4.5 went nice and easy this morning limber up for a nice morning outing good to get out with my thoughts and go before the daily grind at work moving up to a new age bracket today yay my sister brought treats to work for me and all my employees /co workers great birthday morning 

pm 15.5 mi on the bike riding home from work 25 mph wind in my face storm looming overhead think to myself i am just going come what may ,even pedaling constantly even on the downhills the ride took a half hour longer than normal  but was gratifying all the same still like my running though but thankful to cross train all the same

am 15.5 miles riding my bike into work started out overcast and muggy not as windy as the night before though fell right into a good steady pace and kept pedaling getting to work just at the right time :)

pm 15 miles took the 114th south route with the cooler weather feeling invigorated up to taking the big hill in the dark and all seemed a little longer than usual (the hill ) prolly cause of the dark anyway no rushing through just keeping pace and form together with breathing focus on breathing lower and running from my center my chi :)

am 5 quick miles before work blood pumping and feeling great for the day 

am 8 miles on the jordan parkway trail with molly and adri taking turns leading and pacing nice change of routine team run was great

pm 5 miles nice and slow conversational pace just to loosen up and relax a bit

am 17.0 mi after lazing in bed till 9 finally get out on the road feeling it was already starting to warm up not really sure how far i wanted to go knew i had to have hills was craving them starting down redwood finding a good pace east on 126th through the river bottoms feeling the heat looking at the sparse clouds hoping for more lol up to state then deciding on 106th south with its step up hills for a good workout up and up to 13th east into the construction zone got some off road trail/sand running in which was nice by the time i got back south to 123rd there was some cloud cover (my wish coming true ) a slight breeze which was nice too back west to 13th west north to 114th to redwood and home good strong work out had to will myself through the heat had taken its toll but very rewarding 

am 5.3 miles up with the cool morning and out to get things going very refreshing morning before work

pm 14.8 was not planning on going that far set out on a different route north on redwood to 90th south east to 5th west follow the sandy parkway over to 123rd and west to 13th west over to 114th and redwood and back home was feeling good through the whole workout 

am 5.1 brisk morning feeling good even after yesterdays longer one seems to be cooling off all the way around thoughts of oregon running through my head hood to coast only a few days away

pm11.2 stretch it out at a slow methodical pace wanting to warm everything nice and easy hitting a good pace deep breathing and everything working together

am 5.3 miles feeling good getting ready for a weekend of running fun at the hood to coast relay not much time for evening running packing and everything

am 5 miles quick one before shower and on the road loosen the legs and body up going to be a long driving day 

pm 4 miles easy with molly and adri getting things un tangled after 700+ miles on the road

am 5 miles not running my first leg (#10) till 5 or so tonight out to get the jitters shook still thinking going to run this more as some faster training runs than trying to fire it up and be sore the rest lol

pm 6.2 first run of hood to coast feeling good not too tired given that i have not really let up much on training running strong yet not overdoing it the change in elevation is very evident recovered really quickly

am 6.8 early (3 am) run not much sleep maybe 1 1/2 hours driving riding and running almost non stop for 20 hours now doesnt help but feels good to be out getting some work in cold can see my breath the first 2 miles were up hill then winding fairly fast downhill passing a lot of people made me feel better until some one blurred past me wow there are some really fast runners here

pm 4.1 miles my last leg of the race tired and hungry sleep deprived and all have one last run to get up for legs worn and a bit stiff  from not enough stretching and warm up /warm down time hurrying from one exchange to the next not much rest just want to make a good show the last time out fairly easy leg a couple hills but not bad 

all in all a great time meeting so many new people and getting to know my team mates much better what an amazing time all around

am 5 miles slept in this morning in the tent and all at the koa woke up and went out for a good relaxing run down to the marina and the view point and back feeling much better now get ready for the day and out on adventure looking around portland and surrounding towns just drinking it all in no rush friends and family enjoying it all

no running today more driving after getting into boise at 2 am and getting up at 830 back on the road after a visit with my sis :) into salt lake about 530 un pack clean up the suburban and take it back totally bushed had some ice cream and off to bed wiped out but totally fulfilled with all the great life experience

pm 15.0 miles up the big hill on 114th south wonderful to be on my home turf and away we go lol