prlmanrunning

so after not entering anything on here i have returned like the black sheep ha ha. not that i havent been running just been neglecting my blog entries

so here we go 7 warmish afternoon miles mixing in some hills and wearing my smurf blue crocks felt great to start the new year with a relaxing run in the sun

10 am miles still not too cold out wanted to skip work and just keep running.. well i want to do that every day any way. nice relaxed pace just letting my mind wander and not focusing on anything in particular everything was just falling into place with breathing and rythm , love it when that happens

2.4 pm miles came home from bowling and was in the mood tio chase the moon a little and unwind so i set out on a short run down to 3rd west and around to 59th south made getting to sleep so much easier

9.1 am miles set out on a different route this morning like to try and mix it up getting some hills and different terrain in to keep things fresh. took reggie(my friends dog i think its a lab /poodle mix) along tied to my waist he usually does pretty well staying right with me. so this morning i was feeling fairly good somewhere in the 8:30 m/m range (yes mike i finally broke down and bought a garmin 305 ha ha although i still rarely if ever look at it while running mostly look at it after the fact for reference plus it is easier to download it onto the computer than manually entering my routes) anyway back to my story we, reggie and i were coming up on about 8.5 miles when he inadvertantly stepped in front of me tripping me up i almost managed to get it under control without falling except with him tied to my waist and trying to get out of my way he tugged on the leash around my waist and down i went oops. luckily i had gloves on so my hands did not get torn up, i haqve a nice raspberry on my knee but all in all no worse for wear and reggie did not get hurt either so it all was ok 

7.0 elliptical miles at the gym working some cross training in even though i am a running junkie i have to do something for my upper body so i dont look malnourished ha ha 

10.5 am miles feeling very fluid this morning even though i was a bit groggy to start things seemed to click into place after the first mile and away i went. was feeling a nice comfortable pace even up the hills on winchester up and winding to redwood then to the top just south of 62nd on redwood. then had to wait three and a half minutes for traffic entering the freeway westbound until someone finally let me cross. the last 6 miles flew by feeling very good. finished the route at an 8:20 pace even with the traffic fiasco blah

5 pm miles nice and easy at the gym with tiffany 50 laps and didnt get dizzy ha ha good way to relax and warm down from the day

3.6 am miles with Joe did the 7th west loop was a nice easy warm up for the day. fairly uneventful running at a casual pace.

9 pm miles almost forgot how peaceful and relaxing it is to run at night also how my mind seems able to unwind and let the day melt away. the coolish air and some great moonlight just added to the whole experience. ran part of it on the jordan parkway trail feeling like the king of the world with the silent-ish solitude and quiet surroundings everything was in tune. 

7 am miles did the 13th west lollipop route backwards to get a different angle on the hills feeling fairly good all the way around a great way to start the day

4.5 pm miles after tearing off a roof this morning and cleaning all the shingles up my body was fairly racked but still got out for a few miles to unwind so glad i did :) 

5.0 am miles shorter run today busy busy but didnt want to miss running outside in the fresh new snow it has a way of making everything seem so fresh and serene 

10.3 miles with Joe this morning -ish was up late playing poker last night so i took an opportunity to sleep in then went out on the winco- walmart loop took it conversationally slow and just took in the sights since it was such a nice day out 

4.0 am miles lots to get done today so cut my am run shorter at least got a little in :) no pm run tonight with bowling sheesh my week is starting slow ha ha oh well not like it is a contest i just run for fun 

2.5  am miles went out with joe this morning and as we got into our route his leg started tightening up so we cut it short no sense risking injury for him otherwise it was a brrrrisk morning run just enough to get a start on the day

8.5 pm miles on the track at the gym I dont care much for running there having to go around such a short track but i endure it from time to time . Tonight it was to run with Tiff (she hates running in the cold) It was very crowded tonight with all the new years resolutioners ha ha made running more like dodging traffic similar to the Komen 5 k if you have ever dione that one. Any way it was good to stretch the legs out all the same . I will not complain about any run short ,long fast slow crowded or otherwise I just love to be out doing it

5 am miles Ran the golf coarse loop by Murray parkway and onto the river trail it makes for a nice less traffic route and this morning with the colder air was just what I was looking for to get me moving and ready for the day 

12 pm miles It was a hybrid 12 tonight after dinner at Tiffs we went over to the gym I ran laps while she cross trained. Usually I try to cross train as well but really felt like I wanted to run and so I did. Then when I finished there I bundled up and put on my back pack and got a few more miles running home. The gym was not nearly as crowded although we did go a little later than last night figuring if it was too congested I could leave any time. Over all a good day for me :)

3.6 am miles Andrea wanted to run with us this morning so the three of us (Andrea, Joe and I) took the 7th west loop it was a little cooler out this morning but once we got into our groove it was not too bad ,plus we only went for a fairly short one 

13.1 pm miles Went exploring a new route tonight has a variety of hills and terrain a really good cross section I think. was holding a fairly good steady pace about 8:30's then had to make a pit stop about half way through which cost me aprox 5 min ha ha what can I say it was an emergency. Luckily there was a taco bell there with decent restrooms. Once back on the road I was able to get right back into my same rythm feeling very comfortable at that pace not too taxing

9.25 am miles New variation of the winchester -wal mart route this one cuts out having to cross the busy freeway on ramps , really seems to be much better and prolly safer too. brilliantly brisk morning, was not sure how my legs would be after the last two longer ish days but after the first few miles they were really in decent shape. I was able to hit a comfortable pace early on and as usual went negative splits from there on out. finished feeling relatively good at about an 8:33 average pace according to my watch :)

7.0 am ish miles (10:30 still counts as morning right ) I had volunteered to take Joes kids to their swim lesson at the gym since he had a meeting so I decided to make the most of it and ran the track while we were there managed to get 7 miles in (70 laps ) while they did their thing kinda nice not to have to bundle all up to run sometimes but the round and round is a bit monotonous 

6.25 afternoon miles it was such a glorious day out had to supplement my afternoon with another run in the warm sunshine. Took off on the 13th west loop and had such a great time. I know it is wishful thinking and dreaming of spring but today sure had a lot of spring like qualities

3.6 miles took today as a sort of lazy day with a short afternoon run. Was not highly motivated but wanted to get my legs loosened up so I took the 7th west loop. sure glad I at least did that so I could say I wasnt a complete slug :)

9.25 am miles went out on the winchester walmart loop which depending on how I choose to finish the last bit is between 8 and 10 miles. This morning I was not sure which it would be figuring I could decide once it got to that point. Starting out it was breezy with just a few snow flakes not terrible,I dont mind snow at all its the wind that is my nemesis ha ha. Feeling good through the first three miles snow increasing but so to was the wind uugh, I kept plugging along still kind of enjoying myself. About mile 5 the snow intensified and the wind was swirling and sticking to my eyelashes and stinging my cheeks but I persevered, mile 6 where it was decision time which way to the end up the hill at 59th for 8, past the golf coarse to winchester and up for just over 9 or the same direction and then north on 700 west turning on 59th to finish with 10. I opted for the middle distance not wanting to cut too short ,10 would have been nice but at that point the snow was building up on the ground and getting slick,also the wind was really picking up(note to self get out the face masks its getting chilly ha ha)  I finished feeling somewhat satisfied not letting myself quit when the weather got cruddy makes for better all around training

5.1 am miles For some reason I got up thinking I didn't have much time to get a longer run in I decided to get a faster paced one in and work on turn over and posture. Started out fairly quickly but just before the 1 mile had to stop for the trax train so ended up at an 8:40 split mile 2 had to stop briefly for 7th west light then on around the golf coarse on the parkway trail was doing fairly well even with the snow and ice patches left over from yesterday. Another minor delay shoe lace malfunction and slowed down at the 7th west light again on the way up 59th south then up and around back home . even with the delays managed to average 7:40 so I will call it good seems like hings just were not lining up for a really good flow for a faster run but no complaints from me

4.4 afternoon miles with Joe took the 3rd west loop around cottonwood hospital and back on state street the lights finally were in sync with our run ha ha I think we hit them all green. A nice sunny afternoon still a bit cool but not too bad. Main focus was to get loosened up again and just enjoy the road

11.1 am miles Went out on the walmart winco figure 8 was thinking it would be way colder this morning ended up with a layer i really didnt need on ha ha oh well chalk it up to extra strength training then. Feeling pretty good this morning everything just fell into place and before I knew it my body was in "machine mode" and my mind was wandering to who knows where very relaxed and going with the flow

5 pm miles At the gym on the track with Tiff she is still working through her flu episode and muscle strain but seems to be coming back very well will have her outside running in no time( well maybe she really hates the cold ha ha )

11.1 am miles I am really digging the winco walmart figure 8 it has some decent hills a little traffic to deal with but over all a good coarse. Plus I seem to be able to just shift into my zone fairly easily legs felt a bit weak this morning however looking at the times I was at an 830 pace and wasnt sucking wind so it couldnt have been too bad.Finished feeling a bit better almost like I could have gone a couple more

7.2 afternoon miles Was not sure what to expect  this afternoon after running this morning and being on my feet all day, my body however let me know things were going to be fine after the first couple miles to loosen up I found a happy place and went with it.No watch just out for fun :)

11.3 am miles Guess what winco walmart loop once again those hills just call to me was not feeling too bad at first this morning through mile 4 I was just cruising right along then going up the hill on redwood south of 70th the legs let me know they were working. It must not have been too bad because they stayed under me until the end ha ha. I did add a little on the back end this morning just for fun cant seem to help myself

7.0 pm miles A total copy of yesterday all the way around although tonight I was much more energetic (it may have just seemed so ) either that or the fact that it was friday. Either way warmer weather  almost spring like lulled me into a semi stupor giddy with thoughts of upcoming runs and races. Funny how I can think and plan out races and future runs while I am in the middle of a run, I truly am a running GEEK :)

10.3 miles Hybrid workout this morning. Was meeting Tiff at the gym so i decided to run there and back rather than driving. Two miles to get there was not raining too hard however the wind was blowing plenty so I was a bit wet when I got there,then proceeded to get 6 miles on the track before it got very congested way too many walkers and casual strolling chatty people not that I am against them working out at all but try to stay out of the running lane please. That coupled with Tiffs earphones crapping out we finished up at the track and I headed for home . By now it was raining good with plenty of wind right into my face not near as fun as before yet I stuck with it and sloshed on home for 2.3 miles (went a little different route less traffic). Finishing off a fulfilling week

20 mid morning /early afternoon miles I didnt get out and running until about 10:45. Then proceeded to take on state street was not sure how far I was going just yet, knew it would be at least 15 but was open for more. South on state was feeling loose and relaxed although gingerly working my way through the construction was an adventure. When I got as far as 106th south making my mind up to go out to 123rd was easy the weather was incredible and I was not over dressed for a change ha ha.Turned east on 123rd up to 7th east everything flowing well I was in a good place pace wise(I wasnt watching my garmin but instead going by feel). Back south on 7th/9th east focusing on form but mostly just letting my mind wander. I turned west on 56th down to state feeling I could still go farther not sure the distance at that point. Once I got to 6100 south finally  peeking realized it was 19 miles I turned west down to 3rd west and back up to make it a nice round number.

Felt good to get a good long run in did have to stop for traffic and lights a few times but all things considered it was a very rewarding run 

11.3 am miles Still enamored with the  winco walmart route I was drawn to it yet again this morning. Started out at at a good comfortable pace to warm up and worked into a good steady rythm. Was feeling pretty good after yesterdays 20, legs were not trashed they actually seemed fairly fresh the first 6 then I could tell they got worked well the day before. Was hoping to get a good start on the week and  so far I will count that as a positive for sure.

Bowling tonight so there was no pm run prolly just as well :)

7.0 am miles sorry no winco loop this morning set out for a semi shorter run had to be back a little earlier. Stuck to the 13th west loop felt good there were a few stretches where the footing was a bit slippery and snow covered for the most part everything was decent. Good karma run today feeling like the world was right and I was where I should be :)

11.5 pm miles Well I really hadn't planned on going that far, Was meeting Tiff at the gym so I ran there since it was nice out. Two miles there outside for a good solid warm up. Met her up on the track and away we went,I zoned out like usual and leaving it up to her to decide how far and what pace to go since I was there to help her hit her goals more as moral support. It was not too crowded for the first while we didn't have to dodge too much traffic until toward the end then the congestion started building. I wasn't counting laps but Tiff was I had no idea when we finished how far I had guessed 8 she didn't let me short her the last one total of 90 laps whew, then we did 1/2  mile warm down. I was supposed to run home after so it would have been 13.5 but she convinced me to let her drive me so we could talk some more :) gettinmg ready for our big garden premier this year lots to plan hopefully get some produce into the farmers market and in our bellies

7.0 am miles Went on the 7th west loop this morning opting for a good relaxed run. Purposefully took my time to enjoy being out and running. the hills were still a bit of a challenge even though I was not pushing, guess 18 miles the day before took a little bit of a toll 

no pm run kept myself in tonight feeling a little funky (prolly from not running ha ha)

7.0 pm miles Still feeling a bit off stomach kinda yucky didn't eat all day not sure what it is but working on getting rid of it. Thought if I went out and ran some maybe I could sweat it out, its worth a try. Was feeling half decent while I was on the road but it was still lingering a bit so maybe a good nights sleep will help too. Took the 13th west route rather easy tonight,luckily the rain had stopped while I was out so I did not get soaked. It was still a nice enough night out not too cold clouds thinning and a hint of a quarter moon and stars shining through good inspiration :)

6.0 am miles Feeling less blah today set out on the golf course loop nice and relaxed doing my best to listen to my body and focus on how the timing and breathing meshed. Arms and legs flowing nicely breath even and methodical all working together like a metronome keeping tempo to a good tune. Was not feeling as blah as I had the last couple days stomach has settled for the most part was able to eat something (not like yesterdays not eating at all ) over all good improvement.Hoping I will at least do fairly decent tomorrow at the race even though 5k is not on of my stronger race, not sure why I just seem to have more slow twitch muscle going on I guess.that and I slack on the speed training ha ha I love to run longer distance feel like I cheated myself with a short fast workout .

3.1 am miles slctc winter  series 5k What a great day for a race cold clear and sunny slept in was feeling pretty good still didn't eat before just does not seem to sit right when I do. Waited foe Nancy to come pick me up ends up we were a little later than planned for packet pick up. Was good to see everyone. Was planning on running a bit to warm up something I rarely if ever do,turns out I did not really have time to once I shed my sweats and got to the start line the race was only minutes from beginning. I decided I would do something different this time, usually I start slower and progress from there finding my groove later in the race however this time I decided to go out fast and see if I could hold on ha ha. It worked fairly well I think the first 2 miles came and went fairly well then into the third my energy was fading. Could have been any number of reasons although I am not an excuses person so I will leave them out I did what I did and was satisfied with a solid performance.There were so many runners out made it a really great time.

8.5 afternoon miles Had Nancy drop me off at Tiffs after the race so we could get some more in (I am a glutton for punishment I guess) We went to the gym and got another 8.5 in relatively easy I was not ready to go into another difficult session yet. Calves were communicating their being used for personal torture. Was not looking to get too much but this was about all I could do for today ha ha

12 mid day miles Beautiful weather drawing me out to partake of the cool air and put some miles in. Not sure how many I was going to be able to get in calves still arguing after yesterday, surprisingly my quads are feeling great just rocks for muscles in the lower legs not that it was not expected so live with and work through it. Started with Joe on the golf course loop nice and slow 5 miles good and relaxing a couple hills stimulate circulation. Then back by the house Joe went in I continued on the 13rth west loop a few more hills that really let me know I was going ha ha my body kept wanting to go a little faster,had to force myself to keep slow and steady. Finished the second loop for 7 relatively rewarding miles. We will see what tomorrow has to offer :)  

3.6 am miles Ran with Joe this morning on the 7th west loop great warm up for the day. was maybe hoping for a longer run but take what I can get in whenever I get the chance. Was supposed to go up north for some roof repairs ended up around town getting some other stuff accomplished. Then bowling tonight so no pm run will see what the rest of the week has in store

11.3 am miles Back to the winco walmart loop because I can ha ha thinking to myself I need to find some new routes. Going to start trying some out and backs on the Jordan Parkway trail I can venture either direction and not have so much traffic to deal with. Not that traffic really bothers me I tune it all out for the most part any way the only annoyance is traffic lights. The down side to the trail right now is the lack of bathroom facilities this time of year in case I have to make an emergency stop.

7.0 pm miles Had to rush to meet Tiff at the gym tonight even though I would prefer to run outside myself she is still resigned to the indoors and since she leaves tomorrow for Mexico while I am stuck here I conceded and ran with her there tonight. It was ok though not so much walking traffic so once again I set the auto pilot and let myself zone off to other places and things. And tonight I find myself wondering if I actually was more present and aware during my running from time to time and pushed a little harder would I get better gains in races and lose the great feeling I experience now when I run or what exactly would all come of it? I don't know guess I could try it a while and see my findings are and if I feel like I am not enjoying it as much I can always go back to where I am now :)

3.6 am miles Went with Joe this morning a little later than normal so we took the 7th west loop hashing out a few plans for the day as we went. running has a way of getting the creative juices flowing and jump start the day.

no pm run was on cat duty (feeding tiffs cats while she is gone) and a birthday party to go to so I ate burritos chocolate cake and ice cream instead I would call that a fair trade off 

15.5 am miles Went out the door this morning and was greeted by some great big snow flakes. I felt so inspired I ran to Tiffs checked the fur balls then commenced to get into my groove,so much so that I completely ignored time,weather and almost everything else, Next thing I know I. am on 94th south and 13th east turning west. From there I took 7th east and back north to 60th south west there and back home to finish. It ended up being such a rewarding time I love it when a run goes like that

7.1 pm miles Left over enthusiasm from this morning drew me back onto the road tonight. Not nearly the distance of the morning run but still feeling good legs no where near as tired as I though they might be. Mind wandering watching the night sky with the clouds roiling and floating by things were going my way for sure today

7.5 am miles Did a new loop this morning going to 53rd and up to 9th east around ft union and back on state. This was a nice change of pace, still some traffic and signals to deal with but a good course. Was really enjoying the clear morning, not too cold and watching the sun come up was great. Feel like I am making some good improvements in overall fitness. I should start challenging myself more to get to where I want to be over the next few months but am slowly gaining some insight and putting a more structured plan together soon to be implemented :)

3.5 noonish miles Not much break from this morning but I was not busy and Joe was done working and wanted to go for a run so I was all for it. Figured I would get my second one in early even though it was only a shorter one. We will be running the course for the Riverton Half Marathon in the morning with the American Flyers Race Pacers,will be good to have an idea of what to expect when we pace that one although the Canyonlands Half in Moab is our next pacing opportunity . 

13.1 am miles Ran with the race pacers in Riverton this morning previewing the half marathon course. It is a fairly technical (kinda rolling hills could be difficult) route. Somewhere around 35 people showed up there were quite a few top runners. It was good to meet them and talk a bit. Met Jake, Walter ,Fritz plus a few others. It turned out to be a really fun run. Made a few new friends form all over including Springville. Looks like we will prolly do another one up in the avenues in the near future as well as possibly going out to A.F. or somewhere down south.Took it very easy and stuck with Joe through the run since it was his first longer one of the year. All in all it was really a great time very enthusiastic group almost like a race but less intense.

17.1 mid morning miles Started out with Joe and Dustin on the 7th west loop slow easy pace feeling relaxed and enjoying the spring like weather coming back by the house they were finished but I was feeling good and just warming up so I took back off north on state to 39th south. Turned west down to the river trail then winding my way back to winchester east to 7th west then finished the loop again. I was really concentrating on posture and getting a good flow going. Once I hit mile 10 and was in a groove so to speak I started concentrating on engaging my core more and it seemed to help pull everything together.I felt stronger the last 7 then I had for the first 10 showing negative splits to finish is always a plus

11 am miles went after the  9th eats loop it seems to have a bit of decent incline over a couple mile stretch wanting increase my strength and focus on engaging my core more. got the first two in nice and relaxed then started into a series of increasing speed to a fairly fast pace and maintaining for about a quarter mile then a relaxed pace for a stretch (my version of work ups). Once I finished the 9th east route Joe got home and wanted to go for a run so I tagged along for a  good relaxed 3.5 felt really good out there this morning 

10.0 am miles Added onto the cat feeding loop ha ha 53 and 9th east to 80th south back to state feeling good this morning and for some reason everything was flowing well. I started out what felt to be a nice easy pace then just it just clicked. I was not pushing or working harder, it was just there the feeling I could go for a long time. Did miss a couple lights (I hate that) over all average 8:02 per mile. Hoping to be able to push between 7 and 7:30 mp by the time Ogden rolls around. I have my work cut out for me but I believe it is well within reach

 6.2 pm miles Took off  with Joe on the hospital loop  which is generally 4.5 miles we were at a decent pace I was feeling fairly decent even after this morning go figure. We took Winchester to 3rd west then over toward the hospital. Once we got to 53rd and state Joe went south home and I detoured east to get a couple more in.Still feeling a good flow my last 3.5 were faster but did not feel like I was pressing. It was a good day very positive mentally I'm really believing my goal is within reach, and physically  reassuring that my training is paying good dividends.

5.1 am miles Well relatively am miles closer to noon once we were able to actually get out and go kept a moderately slower pace just enjoying the spring like weather. Took the golf course loop and going west on Winchester stepped in another sharp rock in my crocks right on the ball of my left foot this time blah now both feet are bruised pretty good but I finally learned my lesson. Going to cross to the south side of the road for that stretch between 7th and 11th west at least I can run on the sidewalk by the trailer park then just cross back further west. Good run other than the rock ha ha

7.0 pm miles Was a little rushed leaving for my evening run had stuff to do and squeezing a run in  between. Started out very relaxed core engaged and making sure I was finishing my strides out the back and staying light on my toes. I really did not feel like I was forcing the pace h.r. stayed in the mid 140's once I finished and finally checked my watch it was showing a 7:47 ave so I was pleasantly pleased with the pace hoping will continue to improve

6.45 am miles New route this morning added a little onto the golf course loop. Ran this one purposefully very slow to get a feel for the pacing for Canyonlands half. really takes some restraint to keep that level slow pace but it is doable very chatty pace for sure and get to see everything along the way.

7.0 pm miles Back up on my toes tonight and another new variation route wise. kind of a cross between the 7th west and hospital loops. Started out relaxing into my groove 8:40 or so first mile then eased into a nice long stride miles 2 thru 4 were about 8s except for the light at 53rd I had to wait a minute and a half.Then down 7th west to vine and east to state. Back toward 53rd and missed the dang light again so another 45 second or so delay blah back south looping the neighborhood west of home to complete the 7th mile so I finished with an overall 8:12 ave lights and all. Felt like I could and wanted to go more but I am kinda cutting back so I have something in the legs come Saturday...It is really hard for me to cut the mileage back really need to show more restraint 

5.3 am miles Hybrid 3rd west hospital loop. Started out with Joe slow easy pace his ankle was bothering him some. By the time we got 1.5 miles in he was done. He turned up 6100 heading home I continued north to finish. Found myself easing into a good comfortable pace virtually running through tomorrows race in my head. would really have enjoyed going more today but forced myself not to. I can feel the core work and concentrating on finishing my stride are really paying off as of late.I am sure that I still have a lot more work ahead but things are progressing nicely.

So now that I am on my pc I can give a decent race report. I tried earlier from my phone but for some reason it will not let me enter anything in this portion of the page.

Today was an experimental day for me. I changed a few things in my race day routine to see what the effect would be. First I actually got up and ate earlier usually I don't eat on race mornings and have to have at least 2 hours between eating and running . Second I warmed up ha ha usually I will stretch and loosen up but today was going to be different.

So I arrive at Salt Air about 9:15 get my bib and run into Mike we decided to get a couple miles warm up which was nice it was perfect weather for this event. We finished our 2 with about 3 minutes to the gun right about what I had hoped for. I was hoping to keep this just under 7 m/m pace which is not a p/r for me but I have been putting some longer miles and did not really cut back much coming in. Starting out I got into a good fast pace but it did not feel too fast I wanted to make sure I didn't burn up.Getting to mile 2 was feeling good everything flowing smooth in a good rhythm,continued this good feeling through the turn around. The breeze in the face was not my favorite but I was feeling pretty good yet legs still had some life in them. About the 5 mile mark feeling a little fatigue nothing unexpected tho and not what I had experienced in the 5k two weeks earlier.Coming to the 6 mile mark was holding it together keeping from going yard sale with arms and legs everywhere,still not totally trashed pushing through to the finish was pleased with how things went. 42:50 on my watch(did not peek at it once through the whole race ha ha) splits were 7:01,6:56,6:47,6:53,6:52,6:47and 1:33(6:36 pace) So there is my extra long paragraph about how my race went still feel like i need to work on some speed training to get down there,but so far things are going well.Keeping my main focus on the Ogden full will be doing a couple other things to keep well rounded in there as well

14.0 snowy Sunday miles I woke up this morning expecting to be a bit tore up after yesterday but to my pleasant surprise my legs did not feel any different than any other 12 mile day... well maybe a little in the calves nothing substantial tho. 

Luckily I was lazy and took my time to get on the road it meant the diffe3rence between running in the rain earlier as opposed to the snow when I left I guess either way I was getting wet.There was some slush out and great puddles to keep my interest on the road rather than just zoning out sometimes that can be a good thing.

Took state to 39th then west to the Jordan River trail back south from there  winding around to Winchester. east to 7th west back north to 59th east to state then back to 61st wnt west on 61st to 3rd west so I could get a full 14.By then I had gained about 9 pounds from the water plus stepping in puddles with the crocks on doesn't do much for keeping water out blah even slid around in the mud on the section of trail that is torn up so a great adventure running today :) legs still not too bad  ran today's at an 8:15 ave pace weather and all

3.6 am miles On the 7th west loop with Joe. We took it easy his ankle was still bothering him from the other day. Would like to have put more mileage in but will jut be happy with what I get. Spent the rest of the day running up ladders and around roof tops, Then bowling tonight the first two games were decent then I was un focused think I needed more food ha ha. 

7.0 am miles on the 13th west loop had to get some hills in. Working on different routes to keep things from getting stale. So i put some new twists in my route and worked the hills in a different order getting them later into the run. Seemed to work out well a nice change of pace.

12.0 pm miles My favorite Winco Walmasrt loop tonight but sticking with the program from this morning running it a little different. then adding an extra mile on the end. Kind of did a progression run tonight starting out at a medium pace for the first 2 miles then stepping up some for the next 3 and a little faster for the later 4 then up just a bit more for the last 3. Finished feeling like worked hard but still could have done more. I think that is works better than completely running myself completely out.

11.4 am miles Yup the Winco Walmart loop was not planning on going very far this morning started out thinking I would get some nice easy miles in after yesterdays solid work out to let my muscles actively recover. The snow added to the fun I do like to run in this kind of weather :). Starting out was thinking more in the line of 7 or so good comfortable miles then took the turn from Winchester to 7th west going south towards Winco since I missed the westbound light. I knew then it was going to be a longer run but was feeling ok so I went with it.Was managing not to get too soggy so was pleased with that and it was more a spring snow not too cold out. I did feel a bit sluggish going up from the river bottoms to 13th west although it did not take too long to get back to normal, then again felt slower going up over the hump from 70th to 62nd. Once I got to the downhill side though it was smooth running the rest of the way. Finished in good shape at an 8:22 average pace. I could feel the culmination of 19 from yesterday and the 11 from today. Still not too thrashed some good work between the two days.

Went to dinner tonight so no pm miles I think I can deal with that though. I did manage to eat healthy :)

13.1 am miles Took off this morning not sure which direction I was headed. Got down by the Jordan Parkway trail and made a left and kept going. Everything just seemed to have a good flow I was not pushing but in a relaxed groove. Followed the trail south from Winchester to where it ended on 7th west,I continued to 90th then turned around and followed the trail back to 59th then east to state and back home. It was such a good feeling run and the weather does not get much better really enjoyed this one.

6.0 pm miles Ran the Winchester hospital loop  nice and slow just to unwind. Really was not planning on running again today but it just worked. Actually felt more refreshed afterward than when I left.

7.0 am miles once again perfect weather unlucky for me since I was over dressed...go figure. Ran 13th west to get some hills holding myself steady knowing I did not want to be too tired for the long run tomorrow. Should be another great group run and a good long 20 miler,really looking forward to it. Will prolly bypass running tonight, may walk a little if that.

Met a group at Julie C's this morning with about 25 or so people and went for a group run.Started out good maybe a little faster than planned but still was ok.A couple miles in the faster guys were pulling away so I settled back to the second group of 8 or so that were still going at a good pace somewhere in the 745 to 8 range with the hills and all. I could feel the mileage form the week but was still plugging along.Once we hit the 7 mile or so (had my garmin but wasnt looking at it) I had settled into a good rhythm. Had told Kelli I was going to slow down a bit so I wouldnt burn out but she was convinced I was about the same pace as I had been all along. We got to a park somewhere around the 12 mile mark I stopped for water with everyone and while they were using the restroom I continued on.I lost them from there.Truth is I got lost ha ha and instead of turning up into Cedar hills I continued south into American fork and kept going oops. Several stops to look at my map which I couldnt read the streets on any way I finally had an epiphany and turned my garmin to map mode and followed streets until finally getting back to Julies. Wasted too much time stop and go the last miles but I made it back with about the same mileage as everyone else. So total time 2:45 with an 8:12 average with 700 ft climb in there is not too bad. My blister from the first of the week when I got mud and dirt in my crocks on sundays 14 miler then  kept running didnt bother me too much until after we were done. Have to try and get it healed up before the 15k tho. Really pleased with how the week went I increased my mileage and got some longer runs in without feeling trashed :)

8.0 midday miles Hybrid run today. Did 2 miles to the gym warm up then 4 miles on the track,good thing I was more or less doing a slow recovery type run there were quite a few people at the gym. Got a good chance to work on my skills getting through traffic similar to race day from the back of the pack ha ha.then 2 miles cool down on the way home. I could have just done it all outside it was decent enough weather and the snow/slush wasn't too bad except I told tiff I would run at the gym with her. It worked out well enough 

7.0 am miles Was not highly motivated this morning sort of a blah wake up. Knew I couldn't let myself off though would have had the nagging feeling all day of "I know I should have ran". So I bundled up since it was colder than it has been in a while and out the door I went. Thinking maybe 5 when I started since my mind just was not there. Once on the road though things started getting better, by mile 2 I was feeling better about the morning and pushed up the pace a little. Now the blood was going and so was I. Not terribly fast but my fog was lifting so I continued west and up the hill to 13th west instead of turning by the golf course. At that point I was committed to 7 one way or another. coming around and back east on 59th was so glad I had guilted myself into going. The sun coming up and clear sky, Its going to be a great day :)

8.0 am miles Took the 13th west loop+ today. Got a 2 mile warm up at 8:45 pace then hit the hill at 13th west pushed it a little harder going up feeling pretty good. Once I go to the top decided to do turn this into a fartlek run alternating between 1/2 mp and active recovery to get a feel for some distance speed somewhat simulating the 15k this weekend. Kept at this for 4.5 miles didnt want to over work but get some good vo2 in. then ran another 1.5 mile cool down. will hit the gym later. Feeling good about this workout :)

8.0 pm miles Went to the gym planning on a good solid medium paced run after this mornings playing around. Started out well enough but then it it turned into some type of progression run.I found some kind of groove by mile 3  was really at a strong pace at 6 had progressed a little more,didnt want to push too hard tonight and it didnt feel like I was putting out too much effort sustained the faster pace through the final 2 miles then did a couple laps cool down. running time was right at 59:20 for 8 miles (80 laps)  according to the watch (no garmin indoors) Really surprising the pace felt good and legs were not too taxed still felt there were a few more miles in them

8.0 am miles on the JRP (Jordan River Parkway) relaxing recovery run letting yesterdays workouts sink in. Body moving well getting the, circulation going and keeping in mind not to speed up and negate the recovery process

9.5 pm miles 95 laps at the gym lucky for me i was able to just zone out and run a good relaxed pace normally I opt to run outside but tonight I had my niece and nephews with me,they wanted to swim and I could get my workout in so it was a win win. Got some base miles in and 20 min of core work after.

8.8 pm miles New route today was not planning on going quite that far but I was enjoying this new route I didnt want to cut it short. Out under the stars just inspires me. I was not out to run fast tonight mostly some good solid miles, really wanted to run longer but thought better of it since I am racing saturday. have not cut back as much as originally planned so we will see how the 15k goes

5.5 pm miles nice and easy shaking the legs out in prep for the morning. A few strides in the middle to get the hamstrings loose. Hard for me to cut back mileage I just want to keep going specially under the stars at night wow. Did not cut back too much this week either well I guess we will see how it all runs out, will be fun no matter what. Looking forward to watching Jake,Walter,Fritz and the rest of the speedsters burning down the road in the morning

Getting to Salt air with  my van on its wheels was a feat in itself the wind was so bad  I was rocking and luckily not rolling over. Once I finally got there went in and got my bib and stretched some, had to talk myself int going back out to brave the tornado to warm up, managed to get 2 miles in without being blown into the tumble weeds. I was hoping to average around 7 m/m today but was not sure how it would go with the wind and my lack of letting up too much mileage wise through the week.Finished warm up with about 2 min till the start so I was feeling about as ready as ever. From the get go I was setting what seemed to be a good fast pace but not uncomfortable to sustain, after the first mile and a half I was in a decent size group and we were getting through the wind fairly well but by the time we got to two miles the wind was taking its toll so I was left to fend for myself. I was eyeballing another group with Mike and a few others that were 50 to 100 yards ahead of me but it was taking what I had to keep going at this pace and we seemed to be going about the same speed at the half way mark. Once I made the turn around the wind was just beating on my chest,I could see the group gain some ground on me but being on my own I just kept at it as best I could. I was still carrying a good strong pace just could not increase much. It seemed like I was gaining a little on the group but not enough to get me there before the finish line. Coming down to the final stretch I was not sure where I was time wize( I hadnt looked at my watch haha). Crossing at 1:05:20 on my garmin which works out to be about 6:59 pace right where I had hoped. So my miles and the wind did not get the best of me. I went back out for a 4 mile cool down still feeling pretty good about the whole race.

14 am miles Way nice out today, still a little coolish but good running weather. Got out to let the legs stretch was only planning on a nice easy run something not too long just an easy pace. Feeling pretty good after yesterday found myself in a nice relaxed groove and set the cruise the day was just so inspiring.. Took an out and back on the JRP steering clear of traffic and all. Once I finished I was surprised to see I had finished in 1:52 right on an 8 min average shocking that my legs were feeling pretty good after yesterday. Of course today was as calm as can be thank goodness. It was good not to be blown all over the place :)

7.0 am miles 13th west loop. today took some time to get going. stopped at the light on 3rd west then had to make a potty pit stop and all this in the first 2.5 miles. After these minor delays the rest of the run went rather well got some good solid miles in at a medium pace to add to my base. No evening run planned bowling night

7.0 am miles nice easy golf course loop this morning just adding some good base mileage,relaxed and easy . then home to do some core work, lunges,push ups roman chair leg lifts and planks

14.0 pm miles was not sure what I was up to when I walked out the door. Turned south on state and continued out to 106th south. Started out fairly moderate and somehow by the time I reached 106th and 7th east it turned int a sort of progression run coming back north speed seemed to gradually increase.I was not feeling over worked but I was pushing the tempo. I was really kind of having fun with this one. Thought it was 13 mile loop ended up 14 instead yay bonus mile. Missed a few lights but it is to be expected when you run the streets.Finished with about a 7:58 average

splits 8:40 (light) 8:54 (light) 8:22,8:42 (light)8:08,8:21,8:01,7:44,7:27,7:40 (light), 7:22 ,7:16, 7:16,7:34

8.2 am miles Winco loop in reverse to mix up the hill. It was way windy out this morning , thinking even more so than last Saturday. Was not pushing too much today just recover from last night and get some good base miles in. Was feeling pretty good actually until I started the uphill going south on 13th west toward winchester, the hill combined with the gusting wind had me feeling like I was not making forward progress at all. Once I reached 70th south and turned east the wind was straight side ways hard enough that my right foot kept hitting my left leg trying to trip me ha ha. At least when I started south on 7th west it was at my back helping me along. All in all I got a decent run in. With all this snow I may actually end up on the T/M in the morning we shall see.

10.5 am miles Was not sure what the roads would look like this morning so I opted for the treadmill in the garage. Have not been on a t/m for well over a year,I like the outside way too much. Was working the incline pretty good to keep from getting too bored. Started with a mile warm up and then worked the incline starting at one and went up .5 every lap (1/4 mile) until I reached 3 then proceeded to go back down the same way continued this for 7 miles, held mile 9 at 2  then did 1.5 mile cool down. went inside for core. Lunges,planks,inversion table sit ups, bicep curls and 10 min relaxing on the inversion table

6.5 pm miles stretch out run tonight. Got it in before the weather turned ugly still feeling fairly good did not push too hard just warming up and stretching out

7.0 am miles Nothing fast about this mornings run,it was all about balance trying not to slip on the ice and avoid the slush puddles. Did get some good work lifting my knees getting my feet out of the snow though. It really was a nice morning to be out regardless of what the roads sidewalks were like. Its good to just go and play in the snow sometimes

20.2 am miles Met a group at Highland high for an out and back at 8. We left the school  not at too fast a pace RAD,Toby Andrea and  I were cruising along chatting and enjoying the morning .Jake and a few others were up a ways like always. About mile 6 Andrea doubled back ,Rad and Toby stopped to fuel and hydrate I went on from there as I knew I would be longer getting to the top. I stepped up the speed some over the next four miles to just above the hairpin turn then was on my way down. The first few miles I kept it under control so I wouldnt trash out before the run was done . Then proceeded to increase slowly. By the time I got down to 19th east I was almost at 10 k or half marathon speed which I held through the rest of the run. Feeling fairly good even with the bigger week

16 am ish miles was lazy ish this morning. Got up and lounged around until the weather was just too nice to ignore. Ran down to the JRP and started north figuring on prolly 10 or 12 after the longer run yesterday. As I went everything just clicked and I was feeling good enough I just kept going.Got out 8 miles then decided I had better turn it around. By mile 13 my legs began to get a little heavy but nothing too bad. This was supposed to be a recovery run more or less and I guess it was in the sense that I was running relaxed and enjoying the weather. I was surprised to see my pace at the end. This was just a good day all around. Finished the run in 2:09 just over 8 min pace once again negative splits very pleasing. 

3.5 am miles Short slow run with Joe this morning. It was his first day back since twisting his ankle two weeks ago so we didnt push. My legs were prolly glad after the 36 mile weekend. Went home for some core work.

no pm miles monday night bowling league

5.0 am miles Ran the golf course loop with Joe this morning another easier morning but Joe seems to be getting back into the swing of things. Had to get finished up since I had work waiting for me.  Planning on getting more in later so a short morning was ok I wont feel like too much of a slacker

10.0 pm miles Elliptical at the gym went for some strength /cross training tonight. The track was not calling to me. So I stepped on the elliptical set it on 10 resistance and went to work. This one really got me tonight felt good almost like running hills( ya I like hills ha ha) any way did 9 miles at that resistance then 1 mile cool down. Not the toughest workout ever but a good solid one

11.3 am miles Wonderful weather to snowshoe,ice skate or parasail. Interesting to run in to say the least. The sun was out so that made it a little better, Figured that since races will go in any weather I can train in any weather. Really was not that bad once I was out in it, just kinda zone out and do my thing

6.5 afternoon miles Went to the gym with Tiff, we were just going to get a few miles in but she was still sore from her long run the other day so i did some speed work while she walked/slow ran. I got 1.5 mile warm up then did 6x800 about 5k-10k pace slow run in between then 1.5 mile cool down so maybe a little over 6 but calling it close enough 

11 am miles much better than yesterday.Did a double loop Ran the first 3.6 with Joe at a slow easy pace then went the other 7.4 on my own. Over all pace ended up at 8:15.Was pleasantly pleased even after last nights speed work legs felt pretty good

5.5 pm miles Tonight was all about just being out enjoying the night. very easy 8:30something pace. Loosen up the body and just let my mind wander. Staring at the full moon and all the stars in the sky was just mesmerizing, What a great way to end the day

6 am miles Solid run this morning did not have much time. Took the golf course loop feeling good. A little surprised finished at 7:52 pace . Then home for some core work. Planks, push ups,lunges etc. 

7.0 pm miles Another good moonlit run  on the 13th west loop not quite as lackadasical as last night paid a bit more attention to the running. Started  out at a slower pace and progressively worked up from there Perfect way to end the day

20.0 am miles Ran over to Tiffs and got her for a long run. We went from there over to 9th east then north to 45th south east toward foothill. Winding around through the Holladay and Murray area down and around Fashion place mall and back to her place getting her 13.5 miles. From there I took a longer route home to get a couple more miles so I could hit my 100 for the week YIPPEE this is a first for me so I am kinda excited :)  

8 mid day miles Good sunday stretch out run. Went on the 13th west loop with Joe. Nice easy pace enjoying the warm afternoon.I even managed to sun burn my face, going to have to break out the sun screen :)

10 am miles Started out kinda sluggish this morning then something clicked and before I knew it this turned into a progression run. I have never really incorporated this kind of speed into my training so I was pleased with how the morning went. splits were 9:02,8:09,7:56,7:46,7:18,7:07,7:12,7:24,6:59 and 6:55 surprised to see a couple 6's in there. Makes it kinda fun.

10.0 am miles Did the Winco loop again this morning and turns out yesterday was not really a fluke after all. Finished at 1:16. A minute slower than yesterday even with the wind. No complaints from me though :) today was more of a steady pace although I was not trying to replicate yesterday it just happened to go that way. 

10.0 pm miles ran JRP to 48th south loop relaxed and smooth, the wind has let up some so it was not too terrible was not planning on going 10 but once I got out and moving it was just there. Finished in 1:22: so an 8:12 seemed to be in a good groove . Finished the workout with some lunges and cross overs

5.0 am miles Took the golf course loop nice and slow in the tornado with Joe. A lot of crap blowing around in the air. Was just glad to get a little run in this morning 

14.0 pm miles Went out later tonight the wind died down quite a bit by then. Ran the 106th south loop up to 7th east and back. Wanted to get something longer in the only thing about this one is the construction on state street going south and the traffic and lights but it is manageable. Ended up a good solid longer run finished in 1:56 so a 8:18 pace felt pretty good through the whole thing 

7.0 am miles 13th west loop this morning. not sure what I was going to get out of my legs after the nice longer run last night. After the first mile though they were right back in the game giving me some good strong faster miles which I was happy about.Finished in 53:02 so about a 7:35 or so pace. Things are really starting to click for me.  I really enjoy this route it has some good more difficult hills that push me and keep me on my toes. Really looking forward to pacing the Canyonlands half in Moab this weekend. Even at the 2:20 pace it will be fun, a good test in patience for me :) maybe have to get some good warm up and cool down miles to round out my l/r day 

11.0 am miles On the JRP. Note to self wind adds intensity to running workouts ;)   Set out to try and zero in on my pace time for Riverton Half. I am pacing the 1:40 pace so i should be in the 740 to 745 range. Going out it was fairly easy but once i made the turn around it got moe difficult to hit my pace but I managed well enough. 11 miles in 1:24           5.0 pm miles ran from one end of Moab to the other nice easy slow shake out with Molly. Looking forward to the half tomorrow. Will try to tack on a few extra miles to maybe hit close to 20

19 mid day miles In moab pacing the Canyonlands Half. Caught the bus in town up to the sart line then did a 2 mile warm up. It was pretty windyand trying to keep the slower pace was almost as difficult going for a long reular paced run for the same amount of time. The only difference was  it was much more fun being there cheering and motivating people to achieve their goals almost as much fun as racing it myself. then after the race went for a 4 mile cool down to get 19. Did not realize how close I was to 100 or I might have gotten a couple more in  oh well maybe next week. I am too relaxed in the hotel to suit up and go back out :)

10.0 afternoon miles Braved the gale force wind and stinging snow, not sure what inspired me to attempt this but I did, Ran the winco loop and going south on 7th west felt like the snow/ice crystals were giving me a microderm abrasion treatment peeling my face off but i fought back as determined as ever. Not going to let the elements win ha ha. I kept in mind that as soon as I hit redwood and turned back north it would be pushing me so I had that to look forward to. The legs were working fairly hard through this whole run keeping a fairly quick turn over. I could tell they had a couple weeks of higher mileage but my body responded quite well recovering from the head wind and hills fairly quickly while keeping the same cadence. By the time I hit the hill coming up off the parkway trail though they I knew I had put in a good solid run. the last two miles I focused on keeping good posture and form which is an important factor to remaining relaxed and being able to push through toward the end of a race. Mental focus and not falling apart.10 miles in 1:17:07  for a 7:43 pace

7 am miles slower easy miles just to get loose and relax. took the 13th west loop and the hills this morning really woke my legs up. Even though I was at a slower pace. I needed this run to really just let the last few days sink in. Finished off the workout with lunges,cross overs,push ups and butt kicks.

5.0 am miles Ran the golf course loop with Joe. Good relaxing run, first day of spring yay it was really nice out even with the snow on the grass. Feeling a little off at first but felt a bit better as we went. Not sure what it was, kinda congested and snotty but you know this too shall pass ha ha. 

11. 3 pm miles Winco loop again tonight was not highly motivated but decided if I was going to run I might as well give it a decent effort. Still had some lingering funk going on from this morning so I was not pushing real hard,but had a good solid somewhat of a progressive run started out slow then had to hit one of the construction porta pottys about a mile and a half in. After that I worked my way into a decent run getting a few seconds faster each mile. Glad I made myself go instead of wussing out :)

7 am miles on the 13th west loop started into this one slowly wanted to focus on form posture. Slowly progressed a little faster each mile making sure to keep relaxed and faster but keeping it all in line not ending up in a yard sale sprint with arms and legs flying everywhere. Finished feeling good like I could have gone longer but I wanted to save some for later. Topped off the workout with lunges,pushups,crossovers, inversion table crunches and planks. Worked the core pretty good this morning.

13.1 pm miles Realized two things I am really loving right now. Half marathons and night running. So I took the chance on this awesome night and put them both together. Went out on the 78th and redwood loop and was in my own little happy world. Not running extremely fast just enjoying the run for what it was.

5.2 am miles on the golf course loop. Was trying to make this a speed workout but it turned out to be more like intervals. Go fast then wait... for train and traffic lights oh well I did get some good faster miles in

5.3 pm miles After work came home and did about 2 hours of  roto tilling on the garden, talk about cross training ha ha. then home to eat and get ready to run. Went out for a short shake out more to get loose and stretch out after a long busy day.

3.6 am miles No I really didnt take today off just late with my entry ha ha It was an easy day for me with short easier miles then got busy in the afternoon /evening which was fine since I was planning on a long run Saturday. Joe and I took the 7th west loop he is getting back into it pretty good now soon he will be ready for longer runs. 

This was a two parter trying to get my pacing time dialed in for the Riverton Half Marathon then getting some extra in to finish off a longer day 

13.1 miles on the Riverton course started out with Chad,Skip and a couple others the first two miles were a little faster than I usually start and I knew if I tried to keep with them my goal of hitting pace for the half then getting miles after would not happen so I let them go and stuck with my plan. The wind was not much fun and but I managed to get through the course feeling really confident. I didnt have to push too hard it was a good solid effort through the whole thing. Finishing with in 1:37 so a couple minutes to spare in case the weather is bad next weekend. Splits were 7:37,7:19,7:20,7:44,7:30,7:22,7:38,7:27,7:46,7:14,7:24,7:16,6:59 and 1:04 equaling 6:58 pace. Overall a 7:26 average. Quite happy about that

9.0 miles After getting a drink and resetting myself started on my second part. Was not looking to keep the same as the first part but was still feeling good. Fell back into a good pace again, the wind had picked up but I was still getting through it pretty good. Splits for this chunk were 8:21(stop light)7:59,7:48, 8:19(stop light)7:32,7:24,7:17,7:06,7:46(stop light) for a 7:44 average. Over all I feel really great about the whole day. It is right on where I want to be for the Ogden full would like to finish around 3:15 or so and with this run my confidence level just went way up :)  

10.5 morning miles Took Joe on the winco walmart loop. Felt good to gbet out and get a good stretch out run in. The weather cooperated mostly overcast kept us from getting too hot. It was a bit windy go figure, other than that it was awesome :)

4.0 am miles I really did try to log thid on monday night but could not get on for some reason .. any way. With limited time and a storm brewing I decided to make the most of the morning and opted for speed work. I did not realize the wind and weather were so bad until I was already out the door by then I had resolved to go on as planned. Ran a mile to warm up then did 6x800 at about 5k speed with 800 moderate pace in between. During my first one my hat blew off my head luckily it stuck to a fence so I was able to retrieve it  and just carried it through the rest of the workout. By the time I finished the last one the wind was howling and rain was beating down so I didnt even cool down like I should have but it all worked out I was up and about most of the rest of the day any way

3.6 am miles Did the 7th west loop with Joe. Easy pace morning stretch out then finished the workout with some push ups,planks,lunges,butt kicks and cross overs

14.0 pm miles 106th south loop to 7th east. Braved the construction zone on state again to get this one in maybe some day they will finish whatever they are doing who knows. The first two miles were easy pace getting into my groove. Did not want to go too fast any way the terrain was trecherous specially in the dark. I finally got into a good moderate pace feeling fast yet relaxed. Was able to just let it flow from then on out just enjoying myself. I love it when I can get some medium fast miles in and still relax and let my mind wander. Finished in 1:49 a 7:50 ish pace 

7.0 am miles was not sure how my legs would bounce back aftter last nights longer run. But evidently they did not mind too much. I took the first mile nice and easy getting everything loosened up. Then I got into a good turnover feel and before I knew was moving right along. The weather was much better and got to see the great sunrise. I finished in 53 min about a 7:40 ish pace 

11.0 pm milesWas not highly motivated tonight,I think more bored sitting around after dinner but I couldnt let myself sit idle so I headed out into the night. It was just starting to sprinkle and a little swirling wind when I was leaving.Tonight was more about getting some good easier miles in and letting the last few days training sink in. Off and on drizzle kept me cool it was quite pleasant, rain doesnt bother me much at least it was not howling wind. I almost ran up on a skunk by the JRP lucky for me I was paying attention and slowed down until the coast was clear,dont want to startle one of those at close range in the dark. Rounded out my night with a few push ups,cross overs backwards butt kicks and lunges for good measure 

5.3 am miles Perfect weather for my morning stretch out. Had to be to work earlier so I kept it short and sweet. 5.3 miles in 43 min about an 8:10pace or so 

7.0 pm miles Had to trucks early this morning so I didnt get my morning run in, felt like a slug all day long blah. I was on the go all day so finally after packet pickup tonight I got to get out and run yay. with the lower mileage the last two days I could have gone for a long one tonight, but thought better of it since I am pacing the 1:40 group in the morning for the Riverton half,plus I will get some extra mileage in to make it a long run day. Some what of a faster pace /tempo for tomorrow so i have that to look forward to. Tonight I stuck with what felt to be a good stretch out tweener pace not too fast or slow finished 7 miles in 55:07 feeling rejuvenated and fairly lively. Hopefully this feeling carries over to tomorrow,

3 mile warm up with a great group nice chatty miles before the race.     13.1miles pacing the 1:40 group average 7:37 per mile nailed the pace finished at 1:40:01 not bad with the wind and all. this is kind of a bugger course.     4 mile warm down with Kelli,Rachelle and RAD thanks for the extra miles you all totally rocked the race!!!!

5.3 afternoon miles Took it easy on the golf course loop.Letting the work from yesterday sink in. I could have taken the day off  I was not totally into it but knowing that I would feel worse with a day off than just getting easy recovery in.

5.3 morning miles. Limited time so I decided on speed work. I started out way faster than normal and pushed it up from there. Really working myself . Finished in 37:50 about a 7:10 ish pace with my last two miles at 6:55  really surprising for me since I am not used to that kind of speed. Topped off the morning with some core work feeling good :)

7.0 am miles took the 13th west loop. What an amazing morning to be out running. Weather was perfect. Finished feeling like I could take on the day.

11.3 pm miles winco wal mart loop I so needed this tonight, After my day today could hardly wait to get out running.. I didnt finish work and garden work till 8 so I wasnt on the road till 9 but the big moon lighting up everything added to my serenity tonight

7 am miles on the JRP watching the sky turn pink and feeling rejuvinated. 7 miles in 55:14. Finished the morning workout with some core work 

5.36 am miles Started out to be a so so run just thinking about turn over and posture, before I realized it turned into a faster progression run. Finishing in 39:00 splits were 7:53,7:45,7:12,7:08,6:42 and 2:20 for the last .36 ~6:30 pace. Thinking back on what I was doing to be able to hit that stride so I can replicate it when I want or need to.

7.2 pm miles Nice shake out tonight except I couldn't really get into any sort of rhythm I am fairly certain I caught about every traffic light wrong yhats what I get for running the streets ha ha It was nice being out in almost perfect conditions though so I am not going to complain

7.0 am miles 13th west loop 

19.0 am miles Draper loop busy day had to get this in early with all the bowling and moving and fence building very full day as was the last week. hope to get this moving stuff done so I can get back onto some more normal routines

8.0 am miles Sodid after 4 + months I broke my streak and did not run yesterday. I was so busy with moving and  everything I just was running doing other things all day. So I got up this morning and went, back on my old running grounds in Riverton,wind and all. Got a good solid 8 in 1:01 with the last 3 at about 5k+10 seconds 

20 mid morning miles I had to work early so I took running gear with and managed to get my run in about 10 am when it was just started warming up. Was not planning on 20 let alone a tempo run things just went that way. I started out fee;ling way clunky and un coordinated but by mile 3 things settled into a good steady rhythm. I was mostly trying to keep relaxed and work from my core instead of pushing from my legs. Was not paying a lot of attention to my watch it seems to distract sometimes when I am working on form. Wanting this to be more than a time trial so to speak.  Finished the run in 2:31:45 (7:35 average) not feeling trashed, I could have done a few more but thought it better to quit while I was still in a good place. This run with a little over a month before Ogden has me wondering exactly what to expect come race time. My goal pace number in my head is 3:15 I should be able to achieve that in all honesty. That pace I believe works out to be 7:26 per mile so here is hoping it all works out  

7.0 am miles got out a little later than I planned this morning managed to get a nice 7 in between jobs then had to force myself to go back to work

8.0 am miles Out on the 27th west loop again this morning, will be so glad when I am done moving and settled in so I can get back to a good routine. I think the decrease in miles the last two weeks has got me going through withdrawal. But I sure feel like I have been working out as much or even more ha ha. I guess I shouldnt complain I am at least getting some decent miles in thank goodness

4 am miles followed by some core work

5 am miles then crosstrain in the garden ha ha

12 am miles. So after last week moving and everything else going on and much less mileage than I wanted.I am all moved back out to Riverton renting a room for now and settling in hopefully will be back on track now. I am really excited to be out running my old routes again and hope to discover some new ones.

great monday morning wake up. Amost perfect weather feeling so good to be out on the road :)

8.0 am miles in the spring time sprinkles 3600 west loop.Started out dry but by two miles in I was drenched. Still wouldnt have traded this run even for a doughnut;)  finished off with some core work. Push ups cross overs,lunges and planks.    8.0 pm miles happy to be able to get back out tonight. Very rejuvinating night.

7.0 am miles. Beat the storm this morning HA!!!  Great morning shake out, feeling like I am getting back into my groove :)

5.0 pm miles Had to go in to work this evening so my night run was shorter than planned but I still managed to get it in. Learning to be more flexible and getting the miles in when and where I can.

12.0 am miles on the JRP. Very productive progression run this morning. Have been feeling off the last week and even more so since sunday so I was glad to get this one in. I am much more confident now did 12 in 1:29:45 . 7:29 ave pace splits were 8:17,7:52,7:44,7:42,7:33,7:35,7:30,7:15,7:12,7:05,6:58,6:58. 

6.0 pm miles easy shake out went around the 114th block just to loosen up and let my muscles absorb some of the morning workout

After careful consideration(and debate with Tiffany) I am not pacing the Salt Lake full marathon,I will be running the half as originally planned and paid for. Figuring I will try to run it at m/p to get a good feel for it

8 am miles 104th block. Morning wake up run .5ook a little to get warmed up and going but well worth it.

13.1 am miles Salt lake half marathon.Paced Tiffany for her pr she was aiming for 2:00 but withh a little coaching she was able to nail down a 1:57 Very great time. Got to hang out with RAD,Toby and their crew.Thanks for that :) then off to the garden for 3hours cross training with a shovel and finally bowling league tonight to finish the day 

18.0 miles Riverton, Draper,Bluffdale hill killer. I wanted to work on my endurance with some heat and hills to make sure I will be ready for about anything when Ogden gets here. I started out east on 126th to state street then north to 114th where I ran up the hill to 13th east. Then south to Draper park. West from there to 300 east, south to 134th and west onto the frontage road up past the liquor store and DMV until I got to the 144th freeway onramp. West from there winding down to redwood road and south up part of Cam Williams hill. Started at 1045 so I ran through the heat of the day. Felt like this was a good test. I could have went up Redwood farther but my sister lives right there and she has water and ice in the door of her fridge woo hoo 

6.0 afternoon miles. Had to work early this morning and did not get to run until 530 in the afternoon nice and warm by then. Only had a limited amount of time so I made the most of it. 6 miles started out slow and progressed from there. Could feel some of the effects of yesterdays run in the first mile, it took a bit to get going but I progressed from there. 6 miles in 46 minutes. Given the slower start I felt pretty strong through the middle and  finished with a couple faster miles before having to go to my bowling banquet. Chinese buffet and collecting $100 is not too bad an end to a longish day. 

13.0 mid morning miles. Ran Sugarhouse park for the first time ever. Decided on something different today. Sticking to the perimeter of the park mostly on the grass/dirt trail. Kept it relaxed and steady. 13 miles in 1:45 about an 8:08 pace. Felt slow mostly because I was not on hard surface. Plus it really started to warm up towards the end 

10.5 am miles. Met up with Chad Robinson this morning and ran the back part of the Riverton 1/2 course. Was pretty early for me but nice to get up and going. We kept it at a decent yet chatty pace. Great way to start the day. Thanks Chad. 

10.0 mid day miles. Started work early so I put off my run a bit. I have to admit I was really trying to talk myself out of it or at least to cut it short (the wind was messing with me ha ha) I started out pretty slow just planning on some solid miles and one by one they just got faster as I went by the time I hit 7 I thought why not push the rest out since I will be working in the garden later instead of running again. So I got 10 miles in 1:15:19 7:32 average splits were 8:16,7:47,7:44,7:38,7:33,7:27,7:24,7:17,7:14 and 6:58. Last half was into the wind so I was happy with the effort. Not sure what to plan this weekend. Was thinking a 13 to 16 mile tempo with mp miles in the mix but maybe should get a longer one in before starting to cut back before Ogden. 3 weeks out and the questions on how to to taper and what speed work to mix in...

25.0 midday miles. Had to work this morning so I didnt get out until 1130. Figuring this would be my last long harder run going into Ogden I wanted it to be a decent measure of where I am.

  I started out east on 126th through the river bottoms and up around the sweeping uphill from 10th east to 13th east, continuing north over the rollers on 13th all the way to 78th south. Turned west there went down to 7th east and back south up until now I had kept it steady and smooth through the hills, now I started to push the pace a bit to get some mp miles in for a good read on my overall feel and fitness level to see what I need to work on in the upcoming weeks. South on 7th to 114th ,west to state then over to 123rd . Still keeping the pace somewhere in the 7:30 range right where I wanted to be and still feeling fairly strong even being 19 miles in. west on 123rd back through the river bottoms to 1850 west then south to 134th ,west to 27th , south again to 126th then east and into the neighborhood round it out. Finished with some lunges,push ups, cross overs and ab stretches.

Summary 25 miles in 3:19:08 could have been 4 or 5 min faster had I not had to stop for traffic lights. Splits 8:32,8:01,8:21,9:07(light),8:57(light),8:48(big hill lol),8:04,8:00,8:39(light),8:35(light blah)8:21,8:09,7:56,7:50,7:39,7:37,7:21,7:29,7:23,7:21,7:17,8:06(light),7:19,7:13 and 7:04.

I didnt feel like I was racing and it sure was not down hill. Things are really looking good for a solid run in Ogden. Give me the downhill and some racing adrenaline and I think I will be there. 3:15 or bust ha ha

13.0 morning miles. Had to go load a truck this morning and could hardly wait to get home and run. The weather was perfect. I went out with nowhere in particular to go just let myself wind and wander, mind unwinding enjoying the day :) 

8.0 am miles. Hectic day yesterday didnt get my run in so i was very grumpy. Then had to work early again today so I brought my gear and went between loads :) Feel better already,more prepared to face the day. Ran from mywarehouse up and around  sugarhouse park then back. Great 8 mile route. 

11.5 am miles. Did a Chad RAD and Paul run this morning . We met at Chads house and went for a 7 mile loopbefore Rachel had to go. It was pretty fun since I dont usually run with anyone,the company was great!!  After Rachel left Chad and I did another loop about 4.5 miles ( between the two approximate mileage total 11.5)at a little faster pace. Thanks you two for letting me tag along:)

Sorry it took me a bit to finally get my blog on. I cant do this part from my new phone

8.0 am miles With Chad,RAD,George and Kimberly running  the urban trail and around Daybreak lake. Nice easy morning shakeout

5.0 afternoon miles. Found myself at work waiting on a truck and needing to retrieve my van. Plus who knows how late I would have to work today. Just happened to have my gear so I changed and put a little faster workout in. Ran down to get my van before the truck got there. % miles in 37:01 feeling pretty good about that. Improving my turnover and posture has been helping a ton

No miles today trying to do the smart thing with my training going into taper mode blah.So instead I spent 5 hours int the garden "cross training" with some digging,planting ,putting up cattle panels(for the tomatoes and such to climb) weeding what not.

16.0 am miles. Met up with an awesome bunch this morning, usually I sleep in and run laterin the morning on the weekends but today was so worth it. I told Rachel I would help her nail some mp splits on the back half of an out and back up to yellow fork and back. We went out at a decent pace uphill keeping it semi low key.

Everyone was doing so great up some fairly challenging road. once we got to the top had a pit stop it was time for the downhill. We were shooting for 7:45 or so on the way down but would have been more work to slow down the pace so we just went with it.

I was keeping a watchful eye on things to make sure Rachel was not working too hard to hit the 7:30ish pace we were on but we were chatting a bit back and forth so it was not too much effort and we could still hear Kelli behind us most of the way.

I was happy with how things went,taper time starts in soonish got to keep the focus and be smart about things

15.5 mid morning miles. Easy breezy miles with Tiffany. Getting in her last long run in before Ogden in two weeks. We went from her house in Murray over to 3300 south and up the hill to 30th east or so then wound our way back through Holladay area. It was a little coolish to startand breezy for sure but it was really an enjoyable run.

10.0 am miles. Met Chad ,Rachel(RAD) and George for a morning stretch out. It was pretty cold my fingers never really thawed out. But I managed to survive with only minor frostbite ha ha

Thanks for the run this morning. I really need to get focused on tapering better, I will cut back more towards the end of the week and mix some speed in somewhere too.

Now off to play some softball for the day YAY

Finally back on the puter to post right instead as a comment lol

12 am miles. Brick type workout this morning to better dial in my pace and get a good feel for it plus keep the body and mind loose. Started out nice and easy 8:29,8:08 then pushed up a little 7:51,7:39,7:54,7:44 then closer to mp 7:40,7:22,7:10  added in a couple closer to hm pace 6:57,6:57 then back to mp 7:24 chanting my goal pace in my head over and over through the run as I ran to ingrain it into my brain. Then did a bit of slow jog/walk cool down. Legs are feeling really good now just have to use some self control and get my workouts in but not wear them out 

8.0 am miles. Easy run this morning just to let my body absorb the last couple days and have a somewhat easier day. did the 104th loop reminding myself to take it easy. Finished with some cross overs,lunges,pushups and core stretching and crunches. Great start to the week :)

7.0 am miles. Met Chad,Rachel,George and the RunGr8 guys at the running store for a nice little run this morning. Kept it fairly easy although somewhere in there we mixed in a couple semi faster miles in on us without realizing it :) Finished five with the group then Rachel and I went for another 1.8 to get her 6 in and the extra .8 for the end of the week and being freaky about my miles i put the other .2 to get 7 I know I am strange that way. So the rest and relax continues

5.5 am miles. Chad called last night wanting to run this morning and I am a sucker for a run and I needed this structured workout so I agreed to go :) Met at his house and went on his 4 mile loop plus we added on to the end. Warmed up the first 1.5 then hit mp for the next 1.5 at mp then steeped up a bit to about hm pace for 1.0 then back to mp for the last 1.5. I was really wanting more but exercised some self restraint and called it good.  5.5 miles in 41:32 @7:36 ap  legs are getting lots of spring in them. the next couple days will be lighter yet

2.5 am miles just to shake it out. Legs feel way good, incredibly springy. I dont think they have felt like this for a long time. Had to keep slowing myself down and remember this was just supposed to be a warm up type run. Finished off by walking a bit more then cross overs,lunges,pushups and ab stretches. Will prolly get on the inversion table and Migun massage bed later.

Started off way faster than I had planned but I was feeling relaxed and the pace was just there. I hoped I was not burning myself for late in the race but it is a case of either be sore or be sorry tomorrow. Kept a fairly faster pace figuring I would at least bank some time in case I needed it later. Hit the half in 1:34 not sure if I could back it up but kept on smooth and steady fast but still controlled pain ha ha. Then hit the rollers before dropping down the canyon carrying about the same pace but feeling it a little by now. Winding down Ogden canyon on increasingly tiring legs feeling like I was slipping a bit time wise feeling more labored looking at my watch duh i was actually running faster.. too fast. So I slowed a little back to the pace I was at previously. Then with 3 to go I was feeling spent but convinced myself ONLY A 5K to go you can run a 5k easy. So on I go getting to the bottom knowing I am tanking it feels like I am running slow motion. Just make the finish line I willed myself to keep turning it over. Just when I thought I couldn't go any more I didn't have to YAY I did it. When I crossed the finish line I could swear my watch said 3:12 which was perfectly good for me 3 min faster than goal pace, 10 min faster than my pr and 13 min faster than I needed for a BQ. After the finish I was a bit wobbly and at some point restarted my watch ha ha. Then looking at the official results later it shows a 3:10 i could hardly believe it. I guess picking up the 3:10 pace band last night and putting it on this morning more for comparison was maybe an omen :) Any way sorry for the long rambling post my glycogen must be low I am being goofy

Splits were

 6:53 7:15 7:01 7:02 7:01 7:14 7:18 7:14 7:29 7:23 7:31 7:20 7:20 7:12 7:25 7:09 7:03 6:59 7:03 7:20 7:02 7:06 7:07 7:23 7:17 7:29 and the last chunk is skewed since I accidentally resarted my garmin as I was wandering around in the finishers area

Was feeling pretty good today, more like I did a long training run

yesterday instead of a race. So I went out for an evening shakeout

enjoying the night. No watch just me and the stars. I always love

running at night. :) 

3.0 am miles Walked the lake this morning with Chad,Rachel,George and Christine. We met at 5:30 as usual but not everyone was up for a run so we walked instead. Reminiscing and giving our own race experiences. It was nice to get out and enjoy the morning and the Dunford chocolate doughnuts and milk/choc milk Rachel and I brought for a well deserved treat. I will get some running in later but this was a nice change of pace

6.0 afternoon miles  Finished up my work early so I decided to get a quick run in before heading to the garden to weed. It was pretty warm but I need to start getting the heat training in so I can be ready for Ragnar as well as other summer races that may require running in less than the best conditions. Was really not expecting the pace to be there but it felt good. My legs still have a little fatigue in them but over all really bouncing back well. Nice progression run,started out 8:08 or so then went down from there. Finished the workout with some lunges,pushups,bicycle crunches,ab stretches and crossovers.

7.0 Am miles Nice and easy this morning in the on and off sprinkling rain. Very refreshing coolish morning good stretch out run 8:15 a/p just happy to be out and enjoying the day.

With Tiffany in Spokane

6.0 am miles So I am done being lazy and fat week is over time to get my butt in gear. Nice morning run then finished with lunges crossovers, bicycle crunches,push ups and ab stretches. Glad to get back into it 

8.0 am miles. Met up with most of the crew +2 to run the urban trail loop. So good to be going again the time off while nice had me feeling so guilty and lazy which I really dont like. So no more of that for me. Thanks Rachel,Chad and the rest for motivating me to get back at it. this morning was great 

8.0 am miles  Tricked myself this morning. Was only planning on 5 or so then once I got the first mile out of the way (8:41) I was a bit displeased with my effort so I pushed it up from there got into a better place with the next two (7:48,7:41) then went straight instead of turning. With a bit more ambition on the next four (7:29,7:24,7:27,7:23) then finished with little slower feel (7:33) Did fairly well considering I didnt start my run till 9:30, when it was satarting to get warm out. Need to get some heat training I like to be ready for anything. Finished the workout with lunges,crossovers,bicycle crunches,push ups and ab stretches. Feeling much better equipped to take on the rest of the day. If i am lucky I might get a bike ride in later :)

5.0 pm miles at the gym with Tiffany. Finally starting to feel like I am getting over whatever funk/bug I had going on. Some nice easy indoor miles to loosen up were nice except the 50 laps it took to get there lol

Ran the urban trail with Chad, Rachel and the newly named Mr Newton. I

am terrible with names but since he ran into an apple tree branch this

morning I nick named him that and it stuck lol. It was a lot cooler out

this morning my hands never really warmed up, even when I found a nickle

and stopped to pick it up it was with claw fingers. Not that I am going

to complain just thankful to be out running and loving every minute of

it

Went with Tiff to set up the booth for the market. Once we were all set

up I went for a run. It was a little warm at least the wind was not

blowing yet. Felt pretty good strong yet relaxed pace. 12 miles 7:30 ave pace

Nice mid morning run keeping it loose. Managed to get stopped by a few

traffic lights but no worries I was just enjoying being out. Finished

off with some lunges,bicycle crunches,pushups and cross overs.8 miles 8:00 ave pace

Nothing better than starting the day off getting the blood pumping and

clearing my head. Started out fairly slow but soon got into a good

rhythm. Have a fantastic day everyone and smile it looks good on you. 6 miles 7:44 ave 

10.0 am miles. Met up with the gang for our tuesday run. More relaxed and easy this

morning since most raced over the weekend. We had our usual chit chat

going and taking in the perfect morning. Have a great day :)

Rowdy friends out and about once again. Loving the Thursday morning off

road. Nice to get away from the streets watching the sun rise running

around the lake and through the gullies. Now all loose and

relaxed...bring on the day :) have a phenomenal Thursday every one you

all inspire me

I love these races just like a road trip and spring break all rolled into one big party. the chance to run with and meet so many new friends and also see others you dont get to very often.
Started off first leg which was very different than the last two years. It had about a mile of pretty steep uphill to get onto the Bonneville Shoreline Trail. then winds up and around on the east bench before coming down and leveling off with a few little rollers mixed in. Ran this at medium effort since I knew I did not want to burn myself out the first leg. Saw Paige toward the end of the leg she was really running well Ran 7.71 miles @ 7:26 pace.
Second leg out of Snow Basin starting off in the rocks and on trail winding up for a mile or so then hitting the highway. I love this leg!! Third time I have run it and never a regret. The sun just went down, starting to cool off outside and some cruising downhill,after the up of course.Stomach not real happy with the subway sandwich I ate maybe too close to time to run but what can you do got to fuel some time. I still have trouble getting really fast turn over even downhill but I was much better staying on my toes and relaxing. The effort felt really good though faster but not out of control. 8:49 miles @ 6:57 pace.
Third leg 8 am Saturday morning not much sleep but feeling pretty good yet, not going to eat before my run today though lol did get a gu in so that will have to hold me over. A little creaky to start but by the time I hit mile 2 I was in a good place. I was ignoring my watch on purpose just going with what my body was going to give after the last couple days and all. Still finished relatively strong given less than optimal fueling. Saw Rachelle as I was coming in to the end how lucky is that I am running into all the cool people. 4.94 miles @7:16 pace
Tiff was running her last and hardest leg so after leap frogging with her once I got out and ran another 5.5 or so getting her up over the hills and through the rest this leg. It was pretty nice to run and look out over the lake loosen up and everything. We really had a great team all around lloooovvveee it

8 miles in 1:01:11 7:39 ave 

Paced Molly for the Kiwanis 5K then we went another 7 after to make 10 for the day

6 miles in the heat 46:25 for a 7:44 ave 

13 mid morning around South Salt Lake and Sugarhouse. 1:40:38 for a 7:44 ave

Slept in this morning then went out about 9 am. 11 miles around Riverton and on the JRP not pushing too hard just easy recovery and soaking up yesterdays workout 11 miles in 1:27:55 for an 8:00 ave

Decided I would run down to the start line for my warm up so 3 miles +-

8:15 pace. once I got there I got in line to register it went extremely

slow, by the time registration was done and last stop at the pop it was

almost time to start. Although by now it had been 50 min since my warm

up so it did not help much. Start of the race I could feel my heart rate

spiking which is why I needed the warm up lol I manage to stay calm and

relax myself into a fast but controlled pace. By the time we hit half

way I was in a good place and pace was coming easier, now I was in my

groove. Managed to run a few people down on the back half hills and all.

pushing the pace up a bit more through the last two then a good effort

through the finish timed out at 42:38 1st in age group 19th overall

feeling good still. then after waiting around forever (timing issues)

stilldid not get bling yet oh well. I ran my way home another 3.8 to

round out the 13 miles

10 mile newton loop 7:44 average pace 

Left the warehouse early today so I decided to get my run in mid afternoon before going to work in the garden. Pretty hot out but I made it through ten miles on the parkway trail. then went to cross train with a shovel,hoe,rake and post hole digger lol. 10 miles 1:17  7:42 average pace

8 am miles on the urban trail loop I think this is the fastest I have run the loop to date 8 miles 1:02about a 7:47 pace or so

15 pm miles biking.Rode my bike home from the warehouse. Not fast just a steady rhythmic pace and letting my mind wander

Was not sure how the race was going to go today,it was overcast and I was sceptical as to my fitness level Plus it has been over a year and a half since I had raced a half marathon. I started out about 45 seconds behind the 1:30 pacers and was figuring just to do what my body gave me. By the time I hit mile 2 the rain and wind started and me in my croks was not the best situation. I was slipping a bit and had to be a bit more conscious of my footing going down the hills. By the time I reached the half way mark I was feeling pretty good still,fast and relaxed kept telling myself to stay in my zone. Getting into Tropic,8.5 miles in I had caught the 1:30 pacers and passed them I was in my zone still had everything working well I didn't look back from there. Finally reaching the end I looked at my watch and realized I had run quite a bit faster than I had hoped. New PR YAY. Taking about 3 min off my previous best. 13.1 miles in 1:26:51 with an average pace of 6:37 min/mile(still blows my mind)

8 miles up and around SHP 1:00:41 7:33 or so ave pace

11 mid morning  miles getting hot out. Just wanted something longer to loosen up and let the mind wander. 11 miles in 1:28 8:00 ave pace

So evidently ramen noodles,salad,yogurt,peanuts(yea I know junk) is ok

pre race dinner lol. I met Joe and Molly at Liberty park and we drove up

to the start. I did a condensed warm up then a few strides/sprints. I

really didn't expect too much today was hoping to be around 41:00 or so

but other than that no pressure. From the start I was repeating to

myself fast and relaxed trying not to go out too terribly fast. Mile one

came fast I reminded myself to keep a good form and light on my feet.

Miles two and three was feeling good,through the couple rollers then

down south temple. Mile four only a couple more keep it together.

Starting to.pass people who went out too fast,I was feeling the race but

not bonking yet. Mile five keep pushing almost there,I didn't want to

jinx it so I was not watching my Garmin on purpose so I could just go by

feel. Mile six lactic acid building up a bit now legs feeling heavier

but I am almost done. Pushing through the finish at 39:05 I did it even

though I had not expected to pr I did by 2 minutes WOO HOO.

Ok so after being "un blogged" for a long time I can finally get back to

it. Being superstitious about running as I am sometimes I felt like I

needed to hide out and train under the radar if I was going to really

get a good one in and Cedar was it. thursday and friday I was feeling

off,like I was coming down with a cold or something so I was a bit

concerned how things would go. Any way skip to night before the race

paranoid me sets the hotel alarm clock then my cell alarm and last my

watch alarm lol. Lucky for my ocd paid off,the hotel alarm didn't go

off(the whole am/pm thing) but my cell alarm did whew one disaster

averted. And looking at my messages Tiff texted in the middle of the

night asking if I had registered for The Boston Marathon since

registration started monday and I could officially register on

wednesday...and of course I hadn.t so I made Joe wait while I went on

and did my registration,huge mistake sidestepped!!! Now off to the race.

Skip to the start line.I Lined up close to the front, unusual for me

but I wanted to see what it was like up there. From the start of the

race there were about 15 to 20 taking off as the lead pack and I wanted

no part of that. I knew what effort level I was looking for and wasnt

going to be sucked into something I wasn't ready for. I quickly hit

right where I had wanted fast and relaxed letting the hill do the

majority of the work, I could still see the lead pack stringing out and

was content with where I was. By the time I hit the half way mark I had

managed to pass the two girls who were ahead of me they were really

running well but i was in a groove and determined to ride it out. Two

miles later I had managed to catch another set of guys that were fading a

bit but I seemed to have dialed into a really good pace and was feeling

pretty strong yet. Getting to the bottom of the canyon I finally let

myself look at my watch it read 1:14 something so doing some math in my

head and figuring my fade level which at this point I could feel fatigue

creeping in.I made a mental note that if I just managed to keep my legs

moving I may have a shot at a pr (really was looking for a 1:25 which

was my goal). Winding through the neighborhoods and turning left then

right feeling like the wheels were coming off finally the home stretch I

was going to make it!!! Getting close to the finish line I was shocked

to see 1:21 so I gave everything I had left and crossed before it

changed to 1:22 woo hoo PR by almost 5 min. so I hope I have not

offended anyone by seeming to ignore the social aspects the last bit it

was my own superstitions lol but I will try to be better :)