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 :)