prlmanrunning

day off to recover and movie with the boys :)

ran the hill on 56th west while trav was practicing  good hill workout

Ended up working way later than usual 14 hr day can wear on ya ,still managed 10.8 decent miles, lately seems like I am doing negative splits on my runs my body seems to just keep increasing the pace on its own go figure not sure how or why just go with the natural flow

Ok so today was much earlier than yesterday for getting off work ,set out to run 10 to 12 mi once I got going felt so relaxed my body shifted into auto pilot and just kept on going love it when that happens lol so even with the fog and all what a great night to be able to cut loose and run!!!

So greatful friday finally rolled around not feeling very much like working so did as little as could get away with lol . then home to relax for a bit and out for a relaxing 6.6 mi not pushing terribly hard ,more to stretch out and loosen up plus the fact my legs like it so

Kept rolling the thoughts of up coming races and hatching a plan for getting  more speed work in and increasing my vo2maxgot to do some research I am thinking  

turned out to be an all around good day and get to sleep in in the morning yyyaaaaayyy 

what an amazing day running set out to try average distance ,ended up on a new route at just a shade under 16 mi really had no idea how to pace it just went and put body on auto to pace its self and let my mind wander here and there like two hours of meditative therapy finished feeling euphoric maybe just the endorphines but my mind feels so clear and clean too :)  

Got to love sunday the miles just seem to unwind in front of me set out un decided on just how far was going just knew i was out and on my way enjoying every minute get to mile 5 before making the decision to go the 106th south (just over  15 mi) route was feeling rather relaxed and fresh even after going 16 just yesterday very positive feed back from my body getting more confident (and a little faster ) all the time 

Cant decide weather it was gut check or geek check but almost 14 mi in the rain and wind just because i would rather run outside not too cold but plenty pruned up from being soaked through still got some prep in for racing in poor weather all in all a good night 

a nice relaxing pace tonight didn't push too hard it was such an awesome night out wanted to enjoy the clear weather got a little carried away mileage wise but been doing that a lot lately guess there are lots worse things and after mondays running in the rain it was a lot more enjoyable ha ha

yet another great night for running wish i did not have to layer up quite as much maybe it will just add to my speed once it warms up a bit :) not having the extra weight and bulk other than that simply great times

took tonight to get some slower pace mileage in feeling that helps my core training almost as much as faster pace plus work on stride and body coordination getting everything to sync and move together with better balance

nice quiet serene night for a little run to stretch out and keep it loose the quiet falling snow made it all that much more enjoyable 

Running on the indoor track while trav has baseball practice was very different took the opportunity to try some faster pace miles since I was not all layered up was very surprised able to hold a great pace feeling very good training is really paying off  

kind of a hectic day had to get up and head to work first thing  instead of getting my run in early ,came back to spend a little more time with the boys before had to take them back . Any way didn't get to running until 3:40 finally got my I phone to log a workout for a change lol a little sluggish start but after about mile 3 started to get back into the rythm and the rest went very nicely ,hurried and showered before leaving for bowling still with tired legs but feel great after all :)

A little slow going today a 12 hour work day can wear on a person but still so fulfilling to get out under the moonlight and let the mind and body roll through all the thoughts of the day like a meditative trance helping me to just be ... 

was not feeling up to much today fighting off a bit of the creepin crud i think anyway almost took the night off but knew i would not feel any better if i did you know sweat out some of the toxins lol so decided to just stay in on the treadmill for a change ended up being a fairly decent work out now hopefully i can get some sleep been restless at night not sure why hoping things settle down soon if not just have to get to bed earlier   :)

still not feeling 100% but decided to give it a go any way mixing some speed work into my run breaking up the regular routine sure glad i went out have a whole new out look and game(running) plan lol the speedup sloow down was so much fun :) 

better night tonight except forgot i was going to try and ease up a little going into saturdays slctc 5k and run for a pr guess we will just have to see what happens got carried away tonight and ended up almost 14 mi in the moonlight which was very nice 

went light tonight loosened up and relaxed cant wait till morning for the 5k gonna be fun now off to get some sleep so i can be rested up not sure if there will be a pr but really feeling it will be a great day any way

race this morning felt good going out although a little tentative but going to try to leave it out there hit mile one feeling good stepping up the pace mile 1.5 a little faster yet  2 mile mark striding out keeping the breathing deep and trying not to chop 2.5 mi time to give it what i had left passing a few more runners sprinting it out finish 20.32 new PR very pleased only thing thinking need to work on the first part get it faster but happy with my run over all

after giving myself a few hours to recover from the 5k went out this afternoon for 13.25 moderate pace miles thought the run this morning would slow me down more than it did but kept an even decent pace thru the whole run although the last 3.5 mi started feeling the fatigue creeping in 

  over all an amazing day!!!!!!  really pleased with all i was able to do thanks to my training motivates me to keep putting it in

turned out to be a great day for a nice long run ground was wet when i was leaving with a mostly overcast set out with a longer strides and keeping a good solid pace through the whole run pushing down and back up the river bottom hills and up to 7th east turning north toward 114th south running through the construction was actually nice running  on hard packed dirt instead of concrete continued to 98th south turning west following down to where the trail is(150 e or so) turned back south winding through the park like surroundings back to 114th south everything feeling good striding at a good pace not too tired yet , mind unwinding while the body surges onward west to state street south to 123rd back west 4 mi left still not getting sloppy making sure to keep it all together back through the river bottoms (coming out the west side really wore me ) back to 27th west north to 12100 s and walk in to warm down sun out to bolster my spirits even more yet another great day running  :) 

un planned day off after a day of sitting in the hospital with mom until 10 pm was just drained hoping everything gets taken care of and she can get back to herself soon not worried about the break is more important to get her taken care of first training later, did manage to order a few books to help with my training goals and plans   

late start tonight visiting mom in the hospital for a while before getting out for my run,felt good to be out on the road stretching out my legs got a few good quality speed miles in toward the end part trying to build up my oxygen exchange and endurance level legs took a bit to warm up though they  respond better to every day use rather than taking days off lol

another late start on my run(10 pm) could not gety out of work then up to the hospital mom is doing much better . was only going to get a short one in but once i got out and going all loosened up decided i was out any way might as well keep going turned out to be a good quality workout even with the late start

only 12 hours at work today a chance to get home and out on the road at a more normal time for me started out nice and relaxed easy pace and before i knew the miles were just melting together and rolling out underneath my feet feeling the road unwind not really in a hurry just kept the pace moderate enjoying the night  

did not get out of work till late again then off to gather up the boys for the weekend up to the hospital to visit for a while things really looking better maybe mom will get released on sun if things keep getting better any way by the time we got done there and finally home was fairly late another missed day two in one week not very happy about that :( guess i could have run late but getting up to run in the morning will have to do been a long tiring week but keeping a positive attitude it will all be alright 

slept in a little this morning feeling great got trav up and ready down to the high school for his practice and me on the indoor track getting dizzy lol 151 laps  set a decent pace see how many i could get in while they were doing their baseball thing setting a great tone of optimism for the rest of the day   life is sssooooo great

wow what a day got up a little earlier to get my run before going to get mom out of the hospital thankfully she is getting discharged today feeling much better healthier and stronger than she has for a long time. starting out it was a little misty out not too cold taking the fires two miles at a little slower warming up pace about mile 3 in the river bottoms started to lengthen the stride and get into a nice rythm good breathing ,up to state street air clearing a little feeling great pushing the pace a little faster get into a new zone trying to work myself into some good cardio rangeover to 114th south up to 7th east and back south taking a little side route east to 9th or so east through the neighborhood back to 123rd turning west and another little increase in speed for the trek back west not to the full out pace but feeling it expanding my lungs holding this down through the river bottoms up the other side keeping the turnover constant and up beatback to 27th west turned back north slowing a bit to start warm down very productive day running now off to the hospital on a great spring like day 

another wonderful night on the road although i was not moving all that fast,actually feeling like slow motion lol but glad to be out and going planned on 13 but having such a good time put a couple more for good measure :) 

yet another great night under the stars warming up the first two miles felt great then into a good  long stride pace with decent turnover down 98th so to redwood really feeling the groove into my zen like trance mind and body in harmony under the night sky loving every step 

great night for a good relaxing run slower recovery like pace making sure to keep it at a moderate steady rythm enjoying the night air and peaceful steady footfalls letting my self unwind both body and mind a little excitement once i turned from 7th east heading west on 123rd as i was starting west all the lights suddenly went out total darkness except the passing cars and in the west a huge flash of light that faded out leaving me to navigate chaotic intersections lol the blackout spread west to 13th west where some of the lights were still on and finally about 15th west the power was all on as normal all in all a good time 

little warmer weather out tonight ( 40*) feeling like spring was all i could do to keep it to a shorter run well relatively shorter than usual trying to save a little strength and get some extra recovery before saturdays 10k not sure if i will be able to post pr but will go out and give it what i have dont want to cut my mileage and training too much striving for the marathon goal is still top of the list any way keep the focus and use these shorter runs and races for speed work outs :)  

perfect night for a before race warm up run feeling great long tall strides nothing too strenuous just night air and clear mind looking forward to a good run tomorrow see how it goes :)

went out fairly fast but not uncomfortably so by mile 2 i was feeling good and strong getting into a fast long stride rythm good breathing keeping it steady through mile 4 wind and rain in my face but oblivious to their effects into my zone by the time i got to mile 5 i was really stretching it out not too painful yet but pushing it hard for sure through mile 6 to the finish getting to the pain zone but running fast still and not dying yet all the way through the finish was really pleasantly surprised with a pr 40 sec better than previous great indication my training is really paying off woo hoo

back out again tonight for a late 6.5 mi warm and stretch after the busy day wanted to keep the muscles from tightening up too much all in all such an amazing day

perfect spring day for a nice long run started north on 2700 w felt good not much stiffness or fatigue left over from yesterday got to 90th south still at a good pace not too fast did not want to burn up temp starting to climb so i unzipped a little still relaxed and running well turned east up to 500 west and then south on sandy parkway winding around past 106th so through to 123rd south and 240 w turned west can feel the miles now 12 down oly about 4 left concentrating on keeping form and not getting sloppy keep churning . down bu the river trail park starting up the steep side legs start to feel burnt shorten strides but keep same turn over up the hill up to 13th west in the last two miles now breathing hard now but still going got to push on to increase stamina finally up to 27th west again turning south off of the steady incline no the flat last half mile to the top of 122nd now a slow mile to warm down another great rewarding run :)   

warmer spring night with a little mist in the air at the beginning going east on 126th by the time i got to 7th east it was starting to clear giving way to a panorama of starlit sky inspiring me to keep going even if just to enjoy the spring post rain air and awesome night north on 7th east toward 106th south through the construction zone running in the hard packed dirt from the torn up roadway and no sidewalk west on 106th to state street still feeling good not too fast just a comfortable medium pace south on state back to 123rd turning west through the river bottoms keeping the pace and form making sure to finish my strides and keeping tall up the steady climb to 27th west turning for the final mile or so slowing into cool down mode finally using the last 1/4 mi to stretch and walk keeping things loose feeling great   

such a nice night out really just let every thought go and my body and mind went into auto pilot allowing myself to really just enjoy everything the sights and sounds feeling of freedom as i stride through the streets on a magnificent spring night not so much like training tonight but more like plugging into an energy source fully charging both mind and body 

so i decided to try something different today taking my running gear to work with me this morning deciding i would run home after great idea although the first 3 1/2 mi were a little lack luster the rest went really well first part from 22nd so and 37th west south on 3600 west to 5400 south was a bit hilly mostly up hill lol then east downhill to 2700 west up hill to 6200 south downhill to 70th south then leveling out for the most part smooth running out to 12270 south and home not too bad may have to do this a few times a week save some gas too 

feeling fairly frisky tonight started out as usual slow to warm up then turning east on 126th my mind slipped into wander mode and body just took over settling into a little faster pace and just kept going east to state street north to 114th so east to 7th back south to 123rd still keeping strong pace turning west for the homeward stretch keeping the turnover constant steady and finishing each stride west to 27th west turning north and slowing to warm down another amazing spring night 

got out a little later tonight once i got the boys picked up and stopped off at the grocery store it was 9:00 by the time i started but took my time getting a good relaxing recovery run keeping it loose not going too extreme just some good miles to unwind

busy saturday so i got up and went out first thing to get my run in before getting caught up in baseball practices running here and there and all the other goings on today went out feeling so so not really on but got to get it in otherwise i feel bla so heading east on my usual 13.mi route thinking just put good quality work in mind spinning through this and that lots of people on the river park trail just not for me today get up to state street thinking i am slow but feel good south to 114th so east to 7th e back south to 123rd  keep pressing through west to 27th w back to 121st so slowing to warm down get home and discover not as slow as i had thought just in cruise control :)   

getting up thinking maybe a good day for a nice 13-15 mi run looking out at the lightly falling snow and 25* outside bundled up and out the door into a serene quiet morning over and east on 126th feeling better every step up to 7th east getting the euphoric feeling north and just keep going to 90th south legs in machine mode turning and churning road and sidewalk west to the path running alongside the trax line back south like being in the woods with no traffic and nobody around just keep going and going snow slowing and stopping the air with a mist like quality refreshing west on 114th to state street to 123rd west feeling the run a little now heading into the river bottoms back to 27th west toward 118th south warming down legs tired still feeling great all the way through knowing i can what i set out to do exceeding my own expectations

brisk clear night just right for a rewarding recovery run getting out and stretching out loosening up body and mind unwind as i travel at a slow relaxing pace muscles releasing all the tension and tightness back to the great post run feeling again got to love it :)

decided to take my gear to work again and run/commute home a little warmer starting out working my way up the layering increasing climb up and level and up and level from 2200 south on 3600 west to 5400 south at the top of the climb turn east on 54th downhill to 27th west back up hill to 6200 south then down and level off stretching out and really feeling good from there all the way to 124th south then slow warm down home from there not my fastest but still good running

went out for an incredible S L O W recovery tonight just keep it casual and let the muscles and joints do their thing keeping heart rate slower and breathing regular and not too stressed went nice distance had to force myself not to go farther lol no time limits or pressing  just me and the slow open road  :)

decided on a little shorter faster workout tonight go out and keep a good quick turn over with longer strides get my breathing and whole body in sync body felt good breathing leveled out not too ragged getting a good feel for race pace for saturday    

short night tonight two reasons not a lot of time getting out of work a bit later and second relax loosen up and stretch out a little before tomorrows race tapered a bit have not done a whole lot of that up to this point hope things go well in the morning just hoping for a decent showing :)

what an amazing day from the start slept in got up feeling great down to the race stretched out a bit and a little warm up trying not to let the excitement get me from the start of the race feeling good get out about a half mile and found a gear that felt fast but comfortable breathing good through mile two and into three feeling good and loose like i am in a good pace keeping strong through mile 4 and the turn around on the back half now still going strong 5 and 6 pushing a bit faster still under control trying not to run it out of steam through 7 and into 8 trying to keep good form and keep running strong starting to burn a little but keep pushing faster yet almost to 9 really pushing now getting rough but ok with it keep pushing it out there almost done thinking got to leave it all out there coming to the finish line looking at the clock and thinking i really did it faster than i had hoped and planned very happy with the over all race :)   even though i did not really taper too much felt good none the less

got some good rest last night woke up feeling a little creaky but not bad considering i really went after it yesterday up and around stretching out and into the awesome spring sunshine for a recovery run to get deep into the muscles and loosen them back up with some fat miles keeping on the slow side to let everything rejuvinate the weather and everything making this a great day and not getting too far off track with my marathon training  

feeling sluggish after taking yesterday off had not planned on taking it but house hunting and work took more of my day than expected so today i could hardly wait to get back out taking my 13 mi route and loving it after the first few miles things loosened up and i just slipped into my own world at a good even pace letting it all roll out feeling good to be back on track

another time crunch day decided with the limited time work a little speed /tempo in today make the most of the time i did have actually was probably better to get some quick work in sometimes i get carried away with getting out and running long runs need to get the speed up to be able to achieve my goal

so after two days of being totally swamped between work and looking for a new place finally get to do what i want out on a great spring morning for an exhillarating 12 mi treat refreshed and renewed now the tricky part starts juggling work training and moving well just going to take each day as it comes and as always live each with passion and make the most of  every one

not much time for blogging lol sneaking on at work to log mileage ha ha

still working have not had a lot of time for much between work and moving still ugh and everything still managing to get some miles in trying to keep things good for my marathon training still loving the runs although it has been difficult to get out much before 9 at night and have not had many long runs but happy for the mileage i have been able to get

ok so not knowing what to expect today after not much for training the last week feeling way out of sorts and bla but had already registered and being the aniversary  of my first race which was this one last year and wanted to compare my progress did not feel like i went out fast at all and was just pacing myself a fairly fast pace but did not expect this kind of result at all maybe the rest and lack of training was a good thing for this race very pleased and surprised with it none the less ending up with a huge pr for me 

still a little tight after yesterdays race but wanted to get back out and start back into my running again almost finished with the move just settling in and getting the new place and different routes so much to explore really excited to get back to enjoying some great mileage and be as ready as can be for next month can hardly believe it is only a month away

little behind on my entries lol but finally getting some running in and my puter set up so i can log without having to go on from work 

another treadmill night not my fave workouts but helps with my turn over and pacing a little i think but with my tight schedule lately treadmill is better than not running at all 

finally getting out on the open road again and on a glorious spring night perfect temp for some great mileage feeling so much better about my conditioning was starting to doubt if i was going to be able to pull off the marathon being only a month away and all but with getting settled and back into it thinking it will be ok maybe not the fastest but it will be my fastest lol since it is my first have a renewed sense of confidence :)

got another night out late starting to be the norm but wanted to get some time for me :) so headed out redwood road on a rather windy blustery night first 4 headlong into the wind making sure to keep from hunching down then make the turn and instead of the wind at my back pushing it just about stopped whats up with that getting back to 126th it started to pick up to gale force perfect timing so the last mile wind and all were really great ha ha ( really the wind is not my favorite ) 

finally a morning with nothing demanding my time so off i go to enjoy the brisk spring morning air and let my body and mind enjoy all that surrounds it setting off  north on redwood at a pace my body set for me turning east at 90th south feeling very good just continue up to 13th east good hill work feeling strong south on 13th east to 123rd south down a few hills west on 123rd out to redwood again to 118th so and warm down to my house from there feeling really good not too tired think my training is mot too far off where i need to be and want to be for the upcoming marathon still a little nervous being it is my first but only one way to get through it is to do it :) 

another great spring day to get out and run setting out was very nice relaxed keeping it a slower pace partly to get good recovery from yesterday and not to over stress myself wind picked up big about mile 3 which is not my favorite thing and also by mile 6 realized i had over dressed days warm good this time of year lol but despite the minor discomforts kept on going and loving the great weather wind and all 

I think tonight i was meant to run got some good slow miles in started out looking ominous and threatening outside as i ran it cleared up the stars and moon shining through the thin veil of clouds until i got almost back finished my run and starting my warm down the wind picked up and the freezing rain started giving me a microderm abrasion on my face hope it makes me look better lol feel great though tingling face and all

perfect spring night out for some pacing work went out specifically to work on turn over not really speed work  but developing a good steady fast turn over and maintaining it over a good distance did increase my speed to marathon pace without feeling over taxed feel like i can maintain over a longer run 

not really feeling up to running but half guilted and badgered myself into it keeping a slow pace once i got out it was all good loosened up and relaxed really glad i went after all feeling so much better because of it and a good 11 mi of strength training is how i look at the slower mileage

slow loosen up treadmill miles not sure how to go about starting to into my taper lots of ideas nothing solid though

thinking i will make this my last long run weekend at least until after the marathon went out to enjoy the warm spring weather feeling a bit stiff at first and about 1.5 miles in crossed paths with the riverton half marathon which i was seriously thinking about running but decided not to since it was so close but getting out and getting some solid quality training in will be good enough now to start trying to come up with some type of taper plan which is difficult for me since i like to run so much lol forcing myself to back off is tough  

too nice a day to let it just be short run nice relaxing pace going up until the wind picked up then it was not so nice running but kept going just to prove to the wind i am not easily discouraged up and around i go and the wind seemed to want to challenge me almost the whole way pushing from the side while i was east bound on 90th into my face while i ran from 90th to 123rd on the sandy/jordan parkway and again from the side while returning west the last mile and a half it finally was in my favor at my back ha ha then again in my face for the warm down but even given that thankful to be able to enjoy running none the less 

another night defying the wind out into the blustery night for a good night wind and all figuring i was not going anywhere fast did not push too hard since it would just lead to frustration and futility lol so just went with the flow and made the most of what i had to deal with :)

so the wind was bad enough and ssssoooo much crud in the air i decided to hit the treadmill instead nothing too exciting used it for a strength training run keeping a relatively slow pace and stretched it out hope to be back outside soon

another great night for treadmill work got home late and decided to stay in the garage used the time to work a little faster pacing but still not a big fan of the machine ha ha

have to think back to get todays entry lol hurrying to get my run in before packing up and heading out camping yup tent sleeping bags my boys and the mountain was actually not too bad even got some hiking in in the afternoon and some snow over night still a good time :)

between the weather and time crunching on me decided to hit the t/m for some work tonight set incline at 4 and started going calves a bit tight for the first 1 1/2 miles then settled into a good steady comfortable pace trying to keep focus on breathing and rythm even though my mind wants to wander everywhere else :)

another fun filled night on the treadmill ha ha i really need to get my workouts in earlier oh well at least i am getting them in irregardless still a bit perplexed as to how i should be tapering with only a week and a half left any input would be helpfull open to any suggestions :)

short run tonight think i am starting to come down with some kind of bug so i loaded up on vitimin c got loosened up with a short 4 got cleaned up and into bed hope i can kick it before it gets a hold lol

what a day finally home at 1030 after 16 hrs at work and still feeling like my head is swimming and sinuses clogged decided i may as well get a little in so i clambered onto the treadmill and proceeded to run myself better lol well try to any way managed to get a mind soothing 7 miles in and feeling somewhat better at least less stressed and muscles were happy with me ha ha

busy day got 3 am miles in before starting all the running around baseball games yard work etc then another 6 in the evening not too much intensity still trying to get rid of the cold or whatever has been hanging on doing my best to hold it at bay  

6 am miles to loosen up and stretch out then off to softball for double header the wind is not helping a whole lot lol back home to relax for a bit and a couple more evening miles to keep things from tightening up got to get some more rest though too much go go go lol

little behind getting things entered lol decided to go a little longer tonight just to stretch the lungs do not want to let them relax too much keep them wide open only 4 days left feeling a little nervous hope the training and hard work has been enough and also that i did not let up too much on my taper only time will tell 

did a little walking to loosen up and then about 40 min of yoga type slow stretching not a lot of work but my body feels good :)

4 very easy treadmill miles keeping limber low impact nice easy pace time for training is all but done now just keeping loose mentally and physically making sure to start hydrating and getting the body ready with some extra calorie intake also 

medium paced walking 45 min on treadmill (while reading lol) was so wanting to run out in the fantastic weather guess i will get my chance soon enough this taper thing is not my fav hope it pays off marathon or bust :) 

what an amazing day from the start of the race concentrating and reminding myself to run my own race and not pick up someone elses pace started at a good comfortable pace just as i had trained for saw mike laputka at mile 2 going great and from there just fell into my zone mind and body relaxed and flowing focused on keeping a constant rythm and staying strong reaching the half way at 1:40 which is very close to my time for the half last year did not feel i was going too fast but very pleased with the half split at the 19 mile aid station had to take a potty break and it took the next mile and half to get back into stride feeling like i was dragging at mile 22 but pushing through to keep running and not walk was sure miles 25 and 26 were on sheer will power my legs and body all but spent willing my tired self to keep running finally crossing the finish line at 3:24 so elated to have gone out and stuck to my plan and the training and hard work rewards paying dividends of a BOSTON QUALIFYING TIME TOO once I was able to see the official results it was so gratifying and looking down the list was pleased to see that Mike had also made the cut as well GREAT JOB!!!

three slow miles on the treadmill still a bit stiff from sat but had to get the muscles moving tried a little barefoot but the belt gave me blisters imagine that going full marathon without a problem then get on the treadmill going slow and ending up with blisters on my big toes

 time to get back into the swing nice night for a casual recovery run slow and steady warming the muscles so i can get back after it lol dont want to rush too much though do not need injuries 

mixing some new things into my training routine starting tonight went 6 moderate miles on the treadmill then half hour of yoga core and lower body first time trying this seems to work really well feeling the muscles lengthen and stretch was a nice change in the routine 

a great treadmill night letting my brain unwind from the day and body just flows and lets the stress just burn away feeling so much better lol coming away feeling rejuvinated inside and out

Such a fantastic saturday to get out and let the energy flow body and mind feeling awake and so alive does not get much better and stoked to be getting back into the routine of my soul training schedule ha ha saw quite a few others out making the most of the day and thinking how blessed they are to be able to enjoy it also i know i am truly thankful for all the blessings and opportunities i enjoy

fun filled sunday start with 2 mile warm up before softball double header lol then some yard work running some errands and finish off the night with 7.5 miles of relaxing road work getting mentally prepared to face the work week :)

another great night to be out running even though I got out late making the most of the almost perfect weather to get some mileage in and burn off the days thoughts once the traffic had died down it was rather pleasant out on the streets almost like they were all mine

way too much wind to run outside lol thought about putting rocks in my pockets to keep me on the ground and going out any way but they would just end up bouncing on my legs and bruising me so i opted for door # 2 the treadmill for a nice 8 mile slow run a lot harder to just go when you are looking at the same wall in the garage for an hour or more but thankful for being able to get my run in just the same so all is good in my world :)

out for some r & r running and relaxation was a bit windy to start then snow blowing around and into my face lol just blustery beginning heading down redwood toward 90th south by the time i made the turn east and worked my way to 13th west the snow had let up but the wind was still there southbound on 13th west the wind was not as bad so it made for decent running back east on 126th to redwood and back north to 114th and warming down to my house a really good nonetheless 

took the opportunity to head to the foothills on south mountain and enjoy some trail running exploring the numerous paths and dirt roads can see this could turn into a couple times a week thing maybe very nice even starting to get dark and the snow and wind it was still a beautiful outdoor experience

getting up and hit the treadmill before leaving for the ball park with my boys a short work out   rain mixed with snow ended up canceling the games making the most of the time with my boys all the same its all great

sunday morning treadmill run nice and easy slow comfortable pace just keeping it loose and relaxed to get the day moving then off to play with my boys yay 

what a great spring night to be out running a little breezy but not too bad the wonderful smells of the blossoms and all the flowers with everything coming to life along with my senses and my mind wandering and pondering all the possibilities and opportunities i enjoy the road just unrolls in front of me :)

out and about on a magnificent night love this kind of weather not too warm or cold just go out and turn it loose a relaxing smooth pace easy to keep going as long and far as i want lol body and mind feel great life is good 

Even though it was late felt like getting out for some fat miles slow methodical and work on form and strength concentrating on breathing and relaxing through the whole run started south on redwood keeping a metronome like pace in my head in sync with my breathing east on 126th through the river bottoms and continuing to 10th east the wind started to pick up making it more difficult to keep the same pacing but worked my way onward increasing wind for the last 4.5 mi made it feel like running up hill almost all the way to 114th and redwood then some cool down and stretching feeling great tired but worth it :)

out a bit earlier tonight getting in some great medium /marathon pace work everything feeling good fell into a really nice pace body seemed to take to it very well and time just floated by as well as the pavement under me 

did the susan g komen 5 k was intending to run it then zach decided he wanted to do it with me if i would go a little slower and stay with him so thats the way we did it there were way too many people to try and maneuver around to try and go very fast any way so we just went and did what we could it was fun getting out with everyone just the same 

treadmill day got up and went 6 at about a 7 mph pace at a 2 incline not pushing too hard but feeling it all the same great way to get the busy day started then late evening 3.25 to wind down from the fam bbq and stretch out again not too fast maybe 6.5 mph on flat nice ending to the day

not feeling the urge to play in the rain and being late in the evening made my mind up to climb on the treadmill again for a while must have zoned out did not realize was on that long had it set at slight incline maybe 2 and a slow comfortable pace changing speeds running it up then back down just for change of pace to keep it from getting too boring lol 

coolish night thinking i could get some in before it got too sloppy out dry when i started south on redwood then turning east getting into the river bottoms light sprinkles started by the time i got to 114th and state it was regular raining east to 7th and back toward 123rd little bit of wind but not bad still spraying rain going west on 123rd rain letting up a bit bythe time i reached redwood it was back to sprinkling then north to 114th and back home from there did not realize how wet i was until getting in the house i was dripping lol

great morning for some speed work used this small 5 k for that and get out and socialize so needless to say i started cold since i was too busy chit chatting to warm up but still not too bad a showing somewhere in the 21 min range did not go out really fast but fast enough i thought ( prolly would have if i were warmed up ha ha) getting into mile 2 started to get the stride stretching also keeping a good solid fast turn over was not too far behind the leader could see him in front of me and felt i was gaining but getting out slow he had too much of a lead finishing fifth will be good enough ...for now lol

started with 4 mi treadmill in the morning still a little stiff from the speed work yesterday got good and loosened up then off to the ball park for a softball game beautiful warm day for a change yay then goofed off with my boys before having to drop them off started tinkering with my bike getting it ready to start riding it to work and back a bit took it out for a nice 10 mi ride relaxed for a while then another 4 mi treadmill before getting ready for bed have to start getting my swim on soon get some tri training 

decided to take advantage of the great energy in the air and get some longer miles in not pressed for time just out to enjoy the night and the chance to relax taking in all there is around noticing the smell of lilacs and all different kinds of different foliage plants all coming out of their winter hibernation and beginning the spring ritual inspiring me to feel the same way waking up and feeling so alive :)

Not real motivated not for lack of wanting to run but just bla deciding not to venture into the rain opted for the treadmill and some recovery my concentration level and focus just were not there making it difficult to get into any sort of groove so i changed pace and incline every so often to keep it from getting too monotonous still managing to get some work in actually the changing up speeds was good to let me gage the different feel with my strides and cadence

trying out some new shoes tonight gel kinsei 2 set out at about marathon pace no watch like always but felt strong and really enjoying myself the shoes feeling decent  still need to loosen up a bit though get the soles flexing all in all a great night for some speed and distance together feeling great

with getting such a late start (930 pm ) was thinking a quick workout to unwind  once outside and starting into my run thinking about 10 k pace off i went my mind turning loose and body going into"machine mode " lol  heading north on redwood from 119th to 104th south with an increasing pace not sure quite what to think actually not thinking much just go with it west on 104th to 2700 w then south finding myself stretching out even more i think it was a little downhill but still at the faster pace mind wandering next i recall at 134th south turning east to redwood again still at the same pace but not too tired yet more invigorated than anything finally reaching 114th south turning and slowing back to 119th what a pleasant rewarding night it was :)

got out early tonight to try and beat the rain started out a bit sluggish at first plus getting a few sprinkles here and there by the time i hit 104th and 27th west it was a little more than the occasional drop here and there but i was loosening up nicely geeting into the groove once i got almost to 114th south the rain had almost stopped but it was still windy not my fav lol keeping the feet churning back around to 126th and redwood north on the last leg feeling the mileage in the legs but still upbeat finished with a warm down and stretches good times

after spending the day on the golf course saturday and playing in the casino sat night woke up and decided i was ready for some running feeling like yuck after a day off time to run the town so to speak running west from the nugget past the rainbow and then starting uptowards smiths and the end of town kept going up the hill keeping a good churning tempo with my feet up and up to the top of the hill just before it the road meets with i80 then turning around and downhill striding out back past smiths and the peppermill feeling good passing through town the morning was way windy but didnt let that dampen my spirits quickly making my way to the very east end of town before the road turns into offramp crossing then back to the casino again stiffened up a bit on the bus ride home even though i had a couple hours of wandering before we came back but it was a great run out there just the same with some different scenery 

motivation was skechy at first willing myself to get out for just a short run and call it good but as usual once i got myself out and going things progressed from there and ended up 13 mi later feeling much better  and glad i went was not quite the inspirational run but fulfilling all the same  

decided on the "temple loop" tonight to work on some rolling hills starting at a relaxed pacecould feel my legs were a little sluggish after the work day but wanting to get the blood moving all the same the rejuvination process was well under way :) i always seem to find myself  when i am out running got to love it 

a bit behind on my entries lol got a little trail running in tonight under an overcast sky still great to be up in the hills almost like wilderness ha ha nice to change it up a bit

really late start 10 pm but after a frustrating work day had to let off steam or something to set my brain at neutral so i took the big block and a little extra redwood to 27th west and 126th to 104th went at a fairly quick pace giving a chance to increase my oxygen volume intake lol seemed to work well though getting home relaxed and calm :)

well thanks to some early morning phone calls and inability to fall back asleep got out early to get a few in before leaving for the ball park in salem for travs baseball games there were quite a few others out and running at 600 on a saturday morning wishing for a longer run but thankful for what i was able to get in

so still not sleeping in as late as was planning but very refreshed when i woke up so did some stretching and hit the road started out relaxed and fixating on keeping a good rapid turn over and staying relaxed at the same time my breathing like a metronome putting my mind in a trance like meditative state aaaahhhh the open road and 50* weather it does not get much better by the time i reached 106th south and 7th east was feeling great turning west and back for home saw more others out running again this morning even though it was not particularly early not really typical for sundays guess the season is well on its way ha ha  

thinking i must be the luckiest person in the world able to roll out of bed at a not so early hour get stretched out and bounce onto the road un decided on which direction to go or how far just go with the day taking me wherever with so many others out enjoying the day as well true enlightenment feeling like i could run all day like this alas calling it after just over 11 but oh what a wonderful time

run run run its all i could think leaving work another crazy busy day couldnt wait to get out and have the road unwinding in front of me decided on my 13 mile jaunt up 126th/123rd to state around to 114th to 7th east and back to 123rd then back home getting more relaxed with every step think i need to think about twice a day not too greedy i dont think :)

went for the bi-athalon  thing tonight rode my bike up by south mountain and went for 5 miles of trail running good way to get loosened up and ready for some different terrain going for an earlier start next time to get a few more trail miles in there are so many great places to explore up there then a nice cool bike ride back home so 14.5 on the bike and 5 on the trails very nice times :)

home from work early enough to get my run in before travs baseball game going north on redwood to 104th not too bad a little breeze in my face then west to 27th west started to get really warm lol south to 126th feeling the heat draining me back to redwood north again to 110th south wind cooling me off a little then back to 119th good conditioning for warmer weather then stretching and cheering at the ball park watching my nugget win yay

thinking 8 might be great going out and letting it roll and just go with what my body feels like doing taking my temple loop and adding a little more onto it lol a bit warmer toward the end but over all really satisfying 

up up and away to the east side feeling like george jefferson lol mind and body not really feeling up for it until i actually hit the road then it was on not all that speedy just calm smooth and relaxed with a light heart and everything just flowing to think i almost let myself out of running today and what a great time i would have missed out on lately it takes some prodding to get me going but once i get out there it ends up being ssssoooo awesome lol  

then to round out my day went for a 10 mile bike ride/bike walk ha ha would have been longer but got a flat seems that even slime tubes are not invinceable  after stopping and airing up a few times then riding and so on the tube gave out all together so i enjoyed walking the bike back home yyyaayyy

driving home watching the clouds building thinking if i hurry i can get a few in before it starts raining...or maybe i will get to run in the rain how refreshing going north on redwood from 119th toward 104th south wind swirling sprinkling raindrops falling or being driven by the wind more the case west on 104th thinking i will most surely get soaked through by the time i reached 2700 west the threatening sky was bluish black prepared for what was on the way i kept my stride and just kept going to 134th south then west again the sky was starting to clear and wind subsiding a bit coolish temps settling in north again on 3600 west still relaxed and feeling good back to 118th south turning east to 27th west north to 114th south east to redwood and back home wow another new and interesting route with some hill work not too much but constant changing like a figure 8 woo hoo how fun is that getting home cleaning up and finish with 1/2 hour of yoga and stretching AMAZING NIGHT

leaving the house in a lackidasical mood not very interested in much of anything lol thinking maybe 8 for tonight let my mind unwind getting up to state street and 123rd deciding to go a little more maybe 10 at 7th east turned for 114th looks like my 13 mi trip keep plodding along not paying attention to much just breathing relaxed and steady getting back down to redwood still light outside...bonus... finish my warm down getting home realized i was actually a little faster than i thought :) stretched out and grabbing a snack with a smile on my face  

Getting home at 6:10 figured I have just enough time to get a fast one in before Travis' game starting out at a faster pace until getting to 104th and having to make a pit stop lol .

 So with time ticking away so to speak pushing myself a bit harder than before but feeling sssoo much better picked up the pace rounding the corner at 2700 w and 104th started to really stride somewhere between 10k pace and h/m pace lungs really opening up good to push myself once in a while .

  Thinking as I turned west on 126th I am in the home stretch so to speak then the rain starts to come light at first and increasing every few steps refreshing cooling but the wind was not so much

  Finally at redwood soaked and rejuvinated stopped by my house grabbed my back pack and finished out the remaining mile to the ball park to stretch and watch my youngest yay they did not win but as always it was a treat to watch him play

Starting late (9:25 pm) was going to get an easy relaxed run in starting slow and finding good flow thought to myself I would try to take longer slower strides and go for the smooth gliding feel  about 1.5 to 2 mi in was feeling great not breathing too hard amazingly relaxed .

  I must have found a new gear or something because although I was not working as hard I was covering ground very quickly yay think I tapped int a new zen like running form that allows me to go faster and farther without as much effort what an amazing discovery 

    Was set to get my run in on the track at olympus high school while trav practiced before his game but when we got there the field was a soggy mess un-playable so we meandered around a bit and back home.

  Being that i was all dressed to run and all went out under the overcast skies for some r&r running and relaxing lol turned north and into my temple loop route (119th to 90th on redwood east to 13th west south to 128th so west to redwood back to 114th and then finish at 119th ) has some rolling ups and downs without being monotonous.

   A bit muggy and i was a little over dressed but not really too bad not being usrd to running while its light out lol and the clouds burning off was good change of pace the roads had dried fairly well but there were still some soggy spots in gravel and squishy mud tried my best to avoid them as much as possible

   Lately been trying to take a day off a week usually fridays since work and kids and everything ends up being a very busy evening but feel so bla and all deciding maybe even just gettiing 3 or 5 in even if its on the treadmill my body seems to like that better i think

YAY a sprinkly day overcast a bit nad just cool enough for great times outside did my loop around 104th and 27th west to 134th and redwood great just to get out and let it loose then bbq and bs with team tumor getting ready for Ragnar getting close now so exciting woo hoo cant wait 

  Got e rather late start 930 pm again but well worth it was watching trav's ball game first lol but it made for a little cooler run so well worth it on more than one level .

  Opted for the temple loop loving the rolling hills and the quiet of 13th west in the dark moonless evening serenity took me away ...again finished late but seemed to help me sleep better since i have been waking up in the night off and on.

 Still not getting up to get some morning miles yet but will push for that after Ragnar   

Another late start but did not let that stop me I was inspired by the unsettled sky and lightning storm looming in the distance the smell of pending rain that never materialized coupled with the fireworks like lightning and occasional thunder was awe inspiring through out my wonderful road work my mind just wandered and my body went into machine mode doing what it does lol   

So in between baseball games picking up and packing last minute stuff for Ragnar, rain storms and work managed to eek out a nice 5.7 mi nice to know i can make time to get everything in in a day lol 

pre race jitter stopping slow run in beautiful logan feeling the altitude a little ,not bad though getting out to keep loose and set everything straight go over my mental approach to the whole ragnar series not exactly sure what to expect being my first and all having a game plan will not be a bad thing take each leg as a training run not using all my resources up at the start tomorrow we run the ragnar woot woot

LEG # 1 7.9 mi : Not much sleep last night not really nervous just pre race like always up and packed in the van and picking up the rest of the team and into logan /icon building relaxed for the most part through the safety training and getting ready to go calm and relaxed 9:15 go time started out relaxed and loose quickly fell into my "new" stride ive found in the last week or so breathing well long slow smooth keeping relaxed not pushing staying within myself and my pace into machine mode my mind wandering everywhere focused on my mantra "smooth and fun enjoy the run"must have worked well the rest of the run unfolded in front of me rolling hills and great mountain air getting to the first exchange no team mate WTF looking around they were nowhere to be found calling them they were still on their way finished first leg in 50 min holy cow and did not feel like i pushed exceptionally hard waited 15 min for them to get there 

leg # 13 8.5 mi :Van 2 was running behind so i got to wait around at the exchange a little longer but understandably Dov was really getting worked not been as strong since recent treatments and incidents in the last few weeks alas thats why we are here raising funds and awareness :) and running which is a definite bonus. so setting off uphill out of snow basin getting the blood pumping right off still feeling good not much drain from this morning chopping up the hill into easy to stride pieces not as fast as this morning but nice and relaxed up to the top and start the down hill striding and stretching it out at sunset feeling exhilarated mind just goes blank to its happy place and before i know its done 55 min   although i really could feel the downhill in my legs now was glad the longer ones were finished

Leg # 25: yikes talk about fatigue factor lol think i got 1.5 hours of broken sleep between 330 am and 630 with driving and all (i was driving van 1 when i was not running) no warm up or breakfast splash water freshen up the beautiful honey bucket facilities to sharpen my senses lmao changed and ready for the last leg wait forgetting something i know it ...get to the exchange Dov coming in in much better shape than beforemake the exchange and start out at a slower warm up pace so it feels getting into the groove working out the stiffness in my legs from sleeping in the drivers seat of a suburban first mile down feeling the altitude a little into mile two...oh now i remember i was supposed to be keeping hydrated aaarrrggghhh oops not much to do now keep plugging away feeling like there is caramel in my veins now for the dig deep time keep the turn over and pick up your feet no dragging now only 2 left puuuuussssshhhhh keep your form let the mind guide you reaching the final exchange for me with drive and desire to FINISH and surprising myself with a 31 min time talk about euphoric feeling almost a marathon like feel but no less of an acomplishment 

not a whole lot of motivation tonight body still s little stiff from the hectic weekend and a double header playing softball this morning did not do a whole lot to improve it but wanted to get out and move all the same waited for it to cool down then took my 27th west loop slow and easy this time making sure everything gets warmed up without over taxing or over working it thoughts about the relay and how things played out rolling thorough my mind funny how things go sometimes :)

So still trying to work the lactic acid out with some slow steady pacing went on my temple loop making sure not to push too much stride stretch and recover enjoying the cooling evening air and watching the sun set thankful for everything i am blessed with and get to enjoy :) life is amazing in so many ways .Things really starting to loosen up and get back to normal....well somewhat feeling better all the way around just the same

To think I almost took solstice day off lol with the coolish temps and an evening ahead set out on my13 mi route as the run progressed everything seemed to flow together so well reaching state street and 114th south feeling great and looking up the hill thinking why not and proceeded to keep going up to 13th east it did not wear me up too bad could tell my legs were still far from fresh but still churned the hill rather well turning south and winding down the long bending downhill toward 123rd had to really concentrate not to lose my footing lol bending west and heading for home happy to have talked myself into putting the extra daylight to good use with a new 15 mile route instead of the 13 i had set out for always nice to explore and try different routes to mix it up  

With heavy legs and feeling tired from shuttling containers around the valley and rushing home to mow the grass my reward was the opportunity to run inspiring rolling hills of the temple loop lol on the road just after 8 cooling evening air was just right to start but getting my legs going was the key they needed a little rejuvinating so running through a few sprinklers on the way was just the ticket was only intending to get 8 in since my legs were already tired but once on the way convinced myself otherwise sure glad for that :)

wanted to put some slow steady fat miles in tonight so i went on my 27th west loop keeping a reign on myself to keep it slow and smooth moderate pace without getting too fast work on stride and form rythm and stretch :) came across a few other runners one passed me as i went still did not try to push the pace just run inside myself not a competition good to keep at my own pace like i do in races dont pick up somebody elses timing feeling good all the same sometimes slow running is as rewarding as running well at a race 

Well a pizza and salad bar buffet for dinner is not the most condusive to a night run more wanted to go to bed instead but out under the full moon i go to help with digestion lol not as fast as some workouts but by the time i reached the 3 mi point was feeling so much better not quite full stride but good enough (and sometimes good enough is just that)  after what seemed like a month long week at work was  happy friday was finally here

Not much sleep last night could not really settle in until the sun started coming up and welcoming the day feeling a little frisky decided to get some faster work in not often i run similar routes back to back but today i did just a little shorter than last night pushing the pace up but not really to an uncomfortable level but a good fast pace expanding the lungs and striding out with the rest of the body really conscious of how everything was working together at an up scale pace 

Another fun filled sunday sleeping in until all of 730 lol and then up and out on the road by 840 with a soaring spirit out to let the road take me where it will soon finding a great pace my body gets into rythm with my mind and breathing really the universe or so it seems out redwood and east on 126th to 7th east smooth and steady north to 106th south and west to the trail turning south again and to 104th and back home with the feeling i could have kept going  although wanted to still have some sort of energy left for softball at two no double header today which is good since it was hot out  we really had fun not sure the other team did game ended with us up 26 to 1but we and they were good sports about the whole thing fun all the way around it is just a game lol

 And then (this for you laputka didnt want to be called a slacker this time) 15 miles on the mountain bike to loosen back up and work on my turn over rate not sure if it really makes all that much cross over but keep convincing myself it does psychologically any way now to relax and get prepared for the great work week lol

took a bit of convincing to get myself actually out and running tonight legs were feeling a bit sluggish so i went at a more moderate pace just keeping loose and working it through after the 2nd mile or so started to feel much better so i continued on my temple route plus oh so much better for talking myself into it  i knew if i didnt though i really would have felt guilty later :)

wow what a really strange night besides getting out very late found it hard to really get into my zone feeling off almost forcing myself to keep going somehow managed to get a little over 9 in on my 27th west loop but really hard to find focus true test of  how to keep myself going through not so great circumstances all in all was ok run far from outstanding though

long day at work got some good core work though unloading ocean containers so was already a bit fatigued by the time i got started on my road work slow and methodical was the primary focus letting the day melt away and night take over sunset was awesome as ever even the construction at 114th and 7th east didnt bother so much tonight lol quiet night for traffic so more enjoyable than some nights rolling over different strategies on how to attack saturdays 10k or just go for fun times (either way it will be fun :) ) 

late start not sure what prompted me to go at the pace i started at but a mile in realized i was at a fairly fast pace but everything was feeling good so i went with it and just kept on keeping on :) mind wandering aimlessly through insignificant thoughts and body in machine mode having a great run hopefully it carries over to saturday

late evening pre race loosen up run after a nice size mexican dinner the two just do not mix lol good thing it is just an easy run had to pit stop twice yikes  any way got a few easy ones in all the same and home to get some rest for morning 

so still not over the mexican dinner not much energy going this morning not much sleep like mexican food plenty just keep away from it the night before race showed up in plenty of time loosen up and then pit stop again not good found nancy and nicole for a nice visit waiting for race to start still just not feeling it race starts i go out at a good fast pace but just no energy pushing on anyway thinking since i am here i have to try and get some good work in so keep plugging away first lap fairly decent get to mile 4 finally get into some sort of rythm and push through to the finish not my fastest but still not disappointed not too far back 10th over all and 4th in my div (man a lot of fast guys in my bracket lol) live and learn some good lessons

after yesterdays fiasco today was completely the opposite lol got up and out on the road feeling better already once i got warmed up everything just seemed to fall into place and pace relaxing and running inside my self much much better dont get me wrong still love mex food but not going to have it night before race again  lol stick with my pizza pig out or tuna cassarole they seem to work well :)

12.2 am miles waking up feeling inspired slipping on my gear and out the door to a brisk beautiful spring?? day lol any how just good to be going and feeling great hit the temple loop rolling hills and quiet streets prove to fuel my passion for running :)

 afternoon having a few errands to run library books to return and such a great day get the bike out and pedal away here and there and everywhere lol 12.5 miles later and famished had to head back for some thing to eat with thoughts of looking for a tri somewhere to do in the upcoming months but for sure have to find or borrow a road bike mountain bikes are good and all but no comparison when it comes to outright road speed

finally to close the evening off for a little ( 6.8) mile cruise and watch some local fireworks while taking in the cool night with an array of starlight great way to end an energetic almost overflowing day yay 

getting into the new rythm of two a day running and finding it agrees with me lol  like getting up and letting loose for a few miles short quick 3.2 this morning feeling great set a nice pace and mood for the work day then after a longer day at work rode my bike up to the corner canyon area (15 miles total up and back) and some awesome trail running 5.5 miles while the sun was going down the view from the east bench was simply amazing 

morning 4.1 great pace and turn over really an overall good run and perfect way to get things on track coolish air very nice running weather

no bike ride today though lol didnt have it in me after unloading a 40' container of cots at work on top of my other stuff but got home and did some stretching and relaxing and out the door to some warmer air ugh once out and going things started falling into place and my temple loop was just the ticket to fulfillment :) 11.7 evening miles was just right dont think i would have been so good with more when i was finished i was done lol

am 4.4 miles getting things going and liking the early morning thing stimulating to the mind and body getting a good flow going the faster pace of the morning sets a great tone for the day

night 9.1 miles late start went to watch Travs ball game didnt hit the road till 10 pm set out for a relaxing run and got into a good groove :)  still could tell i have increased mileage the fatigue factor was there but still a good run nonetheless

am 4.3 miles get the blood pumping not quite as fast as had hoped but just kept with what my body was going to do but still love being on the road

pm 3.2 keeping it a short night got the boys so in between goofing off and movie night squeeze in a relaxing run 

sleeping in ( sort of ) getting up and off to take trave to baseball practice and game work out on the high school track while he practices then finishing in time for his game ,good pace somewhere between relaxed and marathon pace feeling good but rather warm out this morning got 9 miles in and hear cheers from the ball park ...they decided to start the game early well 9 morning miles is good see what comes for later :) 

am 15.1 feeling really good this morning thinking somewhere in the 12 to 13 mi range since it was starting to warm up but once i actually got underway with the clouds and occasional sprinkle/showers kept me motivated enough to go after the big hill going from state to 13 th east on 114th south and continuing my way around and back home still feeling good 

4:00 softball practice and game the morning excursion still lingering in my legs a little but not too bad finished up at 6 and home to relax

 pm 6.4 miles at a nice slow relaxing pace just to get the legs moving (too bad i didnt stop at the sev for a free slurpee either dang) any way just a rewarding all around day

am 4.3 miles not a real enthusiastic morning did not sleep well so i was tired from the get go but once i got moving things were much better get the day jump started any way lol

pm 9.2 miles at a stretched out decent pace took a mile or two to get into the groove once i got to 104th and turned west things were going really well at 27th west heading south was right on track everything moving well together getting to 126th back east not too winded yet keeping a good steady quicker pace with longer strides turning north at redwood plenty of spring left in my step back to 114th and warm down to home from there very good day :)

am 4.3 miles took a bit to get moving not quite awake yet lol once i got to about 2 miles in i was moving right along my mind and body just needed the jump(or run) start this morning

pm 8.1 mi later start after travs ball game still worth getting out for some r&r run and relax not to fast paced relaxed and smooth in the groove :) mind wandering aimlessly everywhere while my body just does its thing cant tell where the time slips to while i am on the road it just flies by no sense in complaining ha ha

am 5.0 miles at a recovery like pace getting the day started and letting my mind be at peace with everything not pushing the pace really a rewarding and satisfying morning 

no pm run although i really wanted to get out and go but using my will power not to lol forcing myself to save some strength and get some good recovery in before the Bryce Canyon half on saturday

am refreshing 5 this morning coolish temps made it truly a good morning to be out kept it loose and relaxed mixed a little strides in here and there but for the most part just an easy run 

hard to keep from going out again but this tapering is tough lol

took a slow easy run almost walk around town in Panguitch to help dinner settle and loosen up the legs for sleep but didnt want to get too much save it for morning

did not sleep well or much warm night plain restless got up and race ready see what my body will be up for this morning not too warm out so feeling like a good race meeting up with everyone by the start line was great feeling good and relaxed .From the gun kept my mantra in my head running my chi inside of myself everything working together really well starting down the first grade was mindful to keep a good strong pace but dont get too fast for myself at the first of the race before i know i am at mile 3 good pacing fluid and comfortable swithching into machine mode letting my mind soar with the awesome scenery gorgeous sunrise and shear beauty of everything the race just flew by started to feel it getting into mile 9 but nothing i did not expect keep the pace flowing and steady pick it up the last two for a stronger finish what an amazing timefinished 39th over all and the reason for the 5/7 div finish was they had me listed in the 45-49 age group (5th place there) and looking at times in what should have been my group 40-44 would have been 7th not going to complain though finished with a new PR 1:31:18

not much running today did some hiking and mostly a travel and sight see day did take a hike in the afternoon more recreation than work out so mostly a rest and travel  day zach was excited to get to drive through the mountains 

so i was lazy this morning plus forgot to set my alarm luckily i woke up in time for work ugh then in the evening waited for the sun to sink down and the evening to start cooling a bit then out for a nice 8 to work out some of the lactic acid with zach riding bike along side me

am quick 5 miles before heading in to what was a grueling day good thing i had a great start to the day the run was nice legs getting back to normal but then i have had some extra rest not planned that way just life i guess was very busy after as well with family stuff not originally planning it that way we will see how the rest of the week goes

finally a chance to get out and go its been crazy a week started out nice and slow just enjoying the time and letting it all unwind my mind and body working out all the tension of the week felt good to let it all go starting to think about this weekend going to be fun  

got a phone call on the way home from work friend wants to trail run tonight ...perfect night for it :) home to relax for a bit then ride my bike up to corner canyon meet as the sun is setting with the almost full moon coming on strong amazing keeping a slower deliberate pace chatty able to talk while we run very nice running under the moonlight feeling like we owned the night then bike back home loving the workout all the way total 15 miles bike and 9 running trails woo hoo great times

Was feeling pretty good this morning got to liberty park at 5 waited for Joe and Dustin to get there the up to the start line by 530 stretched out ( need to learn the warm up thing any advice is welcome) hit the honey bucket (not my fav lol) and started getting into position thought about getting closer to the start with some of the faster people but did not want to burn out early started strong and just kept a good long stride not out of control hit mile two still feeling good my body was doing well but did not feel it was going to give me the top gear today so keep pressing on hit mile four and still going at a strong steady pace not my fastest but looking like all i was going to get today was passing a few people not getting passed so knew i was not dropping off pace too far so keep after it through the finish still a great run did not run any toddlers down like last year and finished about 2 min faster than last year and a min twenty off my best so no worries loved the day ran into Mike Laputka after he had an amazing time happy for him all in all no regrets no injuries all is well

Am miles 12.2 slept until the magpies squawking in the back yard were too much to block out out the door at 9 already 75* out getting warm legs took a bit to get with the program but soon go into the swing of things intentions were to go easy and relaxed working on posture and form off for the temple loop plus time went by really quickly before i knew it was turning north on redwood from 128th south last two miles and warm down in the heat now off to play lol

not much time in the morning to get a run in work is calling lol so made up for it with a nice longer run in the evening gonna keep it short since i have to catch up and am working too lol

am miles 5.1 quick run really feeling good this morning still a bit warm out but all in all just glad to be out and on it now off to work

pm miles 9.2 started out overcast and windy went any way just because got 3 miles in and the rain started pouring lol thinking to myself by the time i get home i will be soaked any way so i just kept after it and went for the full loop drenched all the way through but in mile 8 or so rain let up a bit so kept me fresh ha ha 

am miles 4.4 good am run cooler than the last morning blood pumping good times before work

pm miles 13.1 had to convince myself to get out and get 5 or so in started out nice and easy easing into it by the time i really started thinking about it i was int mile 8 figured whatever keep going nice and loose went for the h/m loop hills and all ha ha sprinkled a little in draper just enough to cool me down for the rest of the run home 

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

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