prlmanrunning

am 5.3 miles smurf shoes really getting into them lol

pm 11.7 miles nice run on my temple loop slow and steady with some heavy shoes on ha ha my asics feel like a ton

am 5 miles brisk pace blue crocs not any time for night miles   :( getting home at 11 pm not my fav

am 5.3 miles was not sure if i was going to get up but the call of the streets was stronger than my wanting to sleep lol

lots of running around after work did not make it for night run :(

woke up fairly ambitious wont be getting too many long ones in the next week or so want to be fresh for cedar city half may be the last major(longer ) race of the season , so i went out to slay the 106th south monster so to speak lol this time went over redwood to 126th south and straight east to 13th then around and up north to 106th then west to the porter rockwell trail on 4th east back south to 114th west to state back to 123rd and out west back home got a little hot toward the end think i have not been doing as well hydrating as i should something to work on but all in all a good run

sunday morning team run with molly and joe winding around and through murray and taylorsville and parts of the river parkway trail good medium pace with good company fun to run together sometimes :) 

opted for somthing a bit faster this morning and to get a little longer run in my crocs building up the runs slowly set my pace with longer strides and good turn over want to stretch my lungs out too get some good volume breathing increase my vo2 exchange

am 15 miles on the bike to get moving and ready for the day getting some cross training in 

pm 10.6 miles up 126th to 7th east and back relaxed easy pace getting everything good and stretched out feeling a bit bla sort of lol but wanted to get out and run makes me feel much better 

am 5.3 miles running more and more in the crocs still seem to be a bit smallish have to get one size up next time but feeling ok so far have to figure something with the socks though sometimes they end up sliding down my foot lol

pm 8.0 miles in my smurf shoes lol started out slow then decided to play with my speed a bit working into a full sprint then back to slow repeating speed up slow down to mix it up a bit 

am 5.1 miles up and out in the brisk air really refreshing good steady pace thoughts wanderinf setting up the work day lol love to get things going in the mornings 

took today off to get some good recovery started want to get somewhat of a taper for next week so will not be doing too much 

am 11.25 miles slept in till 8 then got up and did a few things around the house was really refreshing outside 53* ha ha set out on a relaxing run not planning on pushing too hard keep a good pace and work through a race routine for next weekend was originally planning on 8 or so but got to 104th and went east to the jordan river parkway there were so many people with the race going and all but i stuck to my own pace with the winding around through the river bottoms it ended up being longer than i planned but was ok with it felt good to be going i get so antsy when i cant run ha ha

no running today into the pool for some laps cross training  and goofing off with the boys really wanted to run but doing different taper this time see how it works bowling league tonight looks like time for either late night running starting next sunday or just get one run in have not decided yet

slow paced easy miles make sure everything gets good and warmed up feels good to be pavement pounding :) conscious not to over do it not a big fan of taper time lol

no running today although i did plenty of it working today short a couple drivers now having to drive drop and hook trailers and containers 13 hours can be a work out on its own ha ha besides it fits with my rest plan kind of was planning on resting a little more 

pm 5 miles another long day driving and trailer swapping think i got 5 miles in just running around containers and loading docks for 12 hours but cant change my "running miles" adamant to keep them separate only 3 days till the Cedar City Half Marathon starting to focus in on a race plan in my head strategy plus mental prep a must 

slow easy keep it light and loose get the joints and muscles going but not push them too much even though i feel like i am slacking hate to deplete myself before the race saturday although work has been very stressful and active literally running all day long drop hook and drive  

no running today except for more workout at work very tiring 11 hours there then in the car drive to cedar stopping to slam some mcdonalds not my fav but its food (my boys choice course with teenagers lol) finally checked in and to bed 1130 pm whew

well after no sleep maybe two hours broken rest lol up and ready 5 am walk down to the park feeling fairly good nonetheless meet molly and joe and catch the bus stretching and preparing for the start words from Mike (Laputka) popped into my head RUN LIKE HELL well thats what i set out to do figuring to just lay it out there and see what happens line up 3 rows back not too close didnt want to get trampled by the fast runners ha ha form the word go it was on good down hill found myself getting into a really fast pace and passing a bunch after about the first mile there were a group of about 6 or so i could see in front leaders out of sight but i was at a freakish pace just running inside myself still not wanting to burn up too fast could feel i had the big gear and wanted to keep it turning as long as i could the first 5 miles flew by 6 and 7 still good fast pace but course leveled out a bit and rolling some still feeling fairly strong through 8 and 9 then getting to 10 off the highway onto trail rolling and turning up and down and around legs getting heavy feeling the early fast miles but keep pushing keep the momentum without giving anything back 11 comes legs heavy as logs calves tortured from the hills surprisingly my quads were not too bad keep pushing through willing myself to go baby go was not as fast obviously but still running for all i had tank almost empty though with my goal 1:29 branded in my brain driving me forward looking for #12  once i see that i know its all but done keeping the turnover and pick them up put them down no 12 where is it winding through the neighborhoods around town hear the crowd how much more where is #12 around the corner and there it is the HOLY GRAIL =THE FINISH LINE WOO HOO 3 blocks left digging in and driving it home looking at the clock getting close what do i see the 1:29 i made it almost 2 min off my PR elated and burnt i crossed and my boys were right there cheering what an incredible day and beautiful grueling but awesome race oh and Mike I got some HARDWARE lol 3rd place medal and they are sending a gift cert

slept in (go figure ) out on the road at 915 not too warm yet but not cool either just looking to purge my system with some recovery miles easy and relaxing re living yesterday and loving it the pleasure and pain lol rewarding myself with a leisurely like quality run toward the end could feel the heavy legs and the toll yesterday had taken but it was well worth it 

set out still feeling some of the residual effects of saturdays race kept tonight nice and slow as well get the muscles well warmed without stressing them too much my right calf has been arguing a little tightened up and doesnt want to play lol but i convinced it to come along any way it was a nice night to be out pleasant temps and loving the night still legs very heavy toward the end they have not had much chance to rebound yet and thinking i have almost worn out my fastswitch 4 s after the mushing they took in cedar the midsoles are getting squishy lol

not quite as cool tonight but great to be out under the stars much better pace than the last two nights lol everything getting back to normal not much stiffness left over lactic acid hanging around things are good :) now for the dirty dash this weekend yay gonna be fun

cross training bike commute today 15.3 each way something different to mix it up a bit not quite the same soothing feeling as running but not too bad either way

k so not much of an all out race as it was a fun sloppy slippery wet gooey run with a bunch of friends and family and thousands of others intent on having a dirty good time and getting some fitness in at the same time it was more fun than i could have imagined it to be AWESOME pix on facebook, bican running team and paul fulton facebook page

AM 15.5 MILE BIKE COMMUTE TO WORK

PM 15.5 MILE HOME FROM WORK