prlmanrunning

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.