prlmanrunning

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