prlmanrunning

10 mid day miles on the hamster track at the gym. Was lazy and slept in this morning then had to go in for a truck.

By the time I was ready to go run the sunny weather was gone. But by then Tiff was ready to go so we went to the gym.

I started out slow 8:00 and 8:06 was not looking to push too hard today anyway. Then went 7:53,744 loosening up good and the legs felt pretty the strong yet. The next few were 7:30,7:27 and 7:24 I knew I shouldn't be pushing but I felt pretty good and was really not forcing the pace. Finished the last 3 7:24,7:16 and 7:08. My fitness is coming back pretty good and I am feeling like I am making good progress. My goal marathon pace is not too much faster than what I am able to sustain for somewhat longer runs now. I think I am within 5-7% of goal on a lot of my tempo runs.

And one more tidbit. Wearing the footpod synced to my Garmin gives me feedback as far as turnover. It was registering average strides per min at 95 so double that for 190 I think that isn't too bad

8 miles today. Started out with 15 in mind but 3.5 miles in I get a call from truck so I had to double back guess I am happy with half. 8 miles @ 7:40 m/m in the Sunday Sun yay my legs were feeling some fatigue but still fell right into a good pace and responded well.

8 am milles on the elliptical. Had some time after my first truck this morning so I hit the elliptical I have stashed in my office lol good way to keep things moving mid morning

6 pm miles on the track. Tiff and I scurried up to the track after I got home from work. She cross trained while I hit the track. Tiff told me she was only planning on 45 min so I was figuring I could get in 6 without her having to wait too long. I wasnt planning on anything too fast so it was a surprise things went the way it did. 

Easing into it with a 7:51 then not sure what happened the next two were 7:29 then 7:21 followed by 7:16 and 7:07 finishing with a 6:49 not sure where it came from but i will take it

10.5 am miles on the elliptical(90min) taking advantage of waiting time at the warehouse to get my workout on. Having the elliptical there is making a difference

5.5 miles on the track at the gym. Went with Tiff to get a little more in. Got some good solid miles. My fitness level is getting better,it is easier to hold 7:10 to 7:15 pace more consistently without feeling over stressed

19 miles today

6 this morning on the elliptical. Had planned on running this morning but had a truck call and need reloaded so I went in for that and jumped on the machine while waiting for him to come back.

13 late afternoon miles. Came home and did a couple chores,changed then hit the road. Headed out on my b!#ch route,incorporating some decent hills all through it. I tried to keep a steady easier pace,I have been doing faster stuff lately I wanted to just absorb the mileage and let my body do their thing. 13 miles @ 7:57 pace. Hills and all I think this is one of more diverse honest routes I have.

Ramping things up Marathon training getting into something bigger. Still setting my sights on sub 3. Big task so I know I need to focus and make the work count. If any body has ideas all input and advice is welcome thanks :)

Hoping my elliptical miles aren't skewing my mileage too much. I try to keep it realistic with feel and time for what I think it honestly works out to

6 am miles running circles at the gym this morning with Tiff, Kept it relaxed and easy.

6.5 pm miles on the streets. Set out just after dark expecting it to be a little colder than it was. By the time I got to mile 2 I knew I had way over dressed lol but I just kept going. I wasnt looking for any speed records just a solid evening run. 

This is a 3 parter race report in the middle

3 miles warm up before the Salt Lake City Track Club 10 k then 6.2 miles @ 6:49 which if I work it right the next few months will be my marathon pace for maybe des news. Finished off with a 2 mile cool down

Met up with Mike before the race and decided we would take it out decent speed then work together on the way back alternating every 1/2 mile or so. I wasn't sure what to expect. Was figuring on somewhere in the 42:30 range. I am sure the wind didn't help too much. I finished at 42:43 so not disappointed at all and Mike was right behind me so it was a good overall effort.

6 am miles on the track at the gym with Tiff. My legs still felt pretty good bouncing back from yesterdays race but my lungs/chest felt a little heavy. I started out slow 8:38 then loosened up a bit 7:31then 7:14 feeling pretty good now 7:04 then6:56 and finished with 6:48 still perplexes me how I fall into this kind of workouts but I will take it. These faster paces are feeling less forced and more easily attainable. Now to convert them to marathon distance.

7 pm miles. on the elliptical. good solid workout not forced but getting some more cardio in to cap off the day

10.5 morning miles(90 min) on the elliptical moderate pace

8.0 miles on the road this afternoon. It was so nice out I was loving the spring like conditions. Didnt push too much kept it light on my feet and decent turnover. my footpod was reading 97 spm which equates to 194 I am thinking if I figure out how to finish/lengthen my stride a bit more I can keep the efficiency and stay in my comfort zone while increasing speed. I know my stride stretches out when I race I just need to be more cognizant and be able to replicate the same form in training. 8 miles @7:35 

Too busy doing work stuff at work to get an elliptical workout in today... Go figure lol. So after a longish 12 hour day came home and hit the streets running. 11 easy miles on a somewhat hilly route. Was needing this after a somewhat stressful day. 11 miles @ 7:56 pace. The crud in my chest and throat is being a bigger,doing my best to get through it. Slow and steady prolly for the next few days and see if I can kick it.

8.0 mid afternoon miles. Was really not feeling it today. Felt clunky out of breath off my rhythm but I stuck it out. Just focused on keeping my form from getting sloppy even though I felt wiped. Hope this chest/throat thing I have gives up soon. I will just keep at it until I get feeling better. 8 miles right on 8:00 pace

7 am miles on the elliptical waiting for trucks 

6 afternoon miles on the hamster track at the gym. Started out slow and sluggish but after the first mile or so started to find my groove somewhat. I still feel off and coughing while running really hurts lol but it was much better than yesterday.Splits were 8:14,7:40,7:28 having to keep my focus and stay relaxed since I was tiring then 7:26, 7:27 and finally 7:22. Total 6 miles  7:36 ave. Just keep on keeping on

8 miles on the road tonight. Overcast but not too cold out, was feeling a little better than I have been lately. Eased into it and went slowly progressive from there. All in all a solid run. 8 @ 7:40 pace. followed by some core work and cool down

12 miles on the JRP today. The first 10 by myself just putting a good medium edgier. My throat and chest were still kinda funky. Coughed and choked a bit during but I made it through. I tried to stop and get a drink but all the fountains were shut down. Still a fairly good run even though I wasn't feeling super strong. Finished 10 miles @ 7:37

Once I finished my 10 I walked into the house and Odie was giving me his my turn look so I took a drink of water grabbed the leash and took him out for a slower 2. He was all eager the first 1 1/2 but the last half he was ready to be done ha ha

8 easier miles on the streets tonight. Focusing on keeping relaxed through the run. Smooth strides, light on my feet and relaxed not labored breathing. The sky cleared out enough to be a very cool sunset to help with my zen state lol. 8 miles @ 7:49

In to work early today then managed to fit an hour on the elliptical between everything else. Finally got home about 6:30 and when was getting ready to run got called in to reload another trailer that had been in a wreck and needed to be pit onto a working one to go for delivery. Finished my work day about 9:30. Good thing I got something in

7 elliptical miles at the warehouse after my delivery this morning. Then got a chance to hit the streets about 4 so I went on my 8 mile loop. Legs came back good chest and head are still not back to normal. Haven't hit any speed for a bit hope everything comes back soon. 8 miles @ 7:34 pace

7 miles on the elliptical at noon today. Decided I would rather work out than eat lunch ha ha. I need to get some more reading material for work. 

7 miles on the track at the gym tonight. Didn't have a plan when I went but got about a mile and a third in and decided to do some float (fartlek) miles. So away I went. Doing the whole workout by feel not looking at my watch until I was finished. Recap 7 miles @ 7:11 pace 

mile 1@ 7:53,mile 2@ 6:55,mile 3@ 7:08,mile 4@ 6:30,mile 5@ 7:22.mile 6@ 6:43,mile 7@ 7:47 

felt good to get a little more speed in. 

8 easy on the road tonight. Letting myself relax and unwind. Keeping an easy turnover and light on my feet. 8 miles @8:00 pace

8 miles from the warehouse this morning. Ran my SHP loop first time in a while. Keeping loose and relaxed. Finished in 1:01 so 8 miles @ 7:37 pace. First 4 were slower up to the park then things clicked and downhill was faster without too much effort.

3.2 mile warm up maybe a little early with this since I finished warmup more than 1/2 hour before the race but it still worked out 3.2 miles @ 8:00 pace

9.3 miles track club 15 k went mostly by feel. Fast but still relaxed keeping myself below where I feel too uncomfortable. Conscious of form,breathing and stride. Mentally keeping things in check from time to time but still distracting myself and letting my mind wander a bit. Mike and I were both running fairly strong keeping close urging each other on. Getting to the end I was working pretty hard and he was just ahead of me. We finished 3 and 4 in age group 1:04:06 for me and he was 2 seconds ahead. 9.3 miles @ 6:53 pace

2 mile cool down with Mike. Letting the legs get back to normal and chit chatting

All in all a good day running,no complaints. Feeling good to nail 9+ all under 7 m/m

10 mid day miles in the spring like weather, I was loving it. Started easy 8:12 and 7:57 then started to get into it warmed up now 7:39 7:42 7:31 7:38 picked up some 7:22 7:18 winchester hill 7:26 then a push to finish 6:50. totals 10 miles @7:33 ave pace shorts t-shirt and a little sun burn but not much. Will have to sunscreen next time

 8.25 miles on the jrp this afternoon. My legs didnt feel very fresh after doing tree removal and taking out a 30 x 40 foot sticker bush..way too much like work lol. Once I got going things felt better but still wasnt feeling like I was tearing it up. I purposefully didnt look at my watch until the end so when I did it was a pleasant surprise. 8.25 miles @7:30 pace 

Squeezed in 7 on the elliptical today at work. Had intentions if getting a double but decided to treat Tiff and cook some Chinese food for dinner. It turned out pretty good.

10 miles in the wind and light rain out "running errands" wasnt feeling my best so after the first 4 I stepped it up so I could get it done. Garmin wasnt charged so I went with my timex total time 10 miles in 1:15:51 so 7:35 per mile. Not bad given the hills and weather.