prlmanrunning

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

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

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

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

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

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

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

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

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

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

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