prlmanrunning

8.0 am miles. Hectic day yesterday didnt get my run in so i was very grumpy. Then had to work early again today so I brought my gear and went between loads :) Feel better already,more prepared to face the day. Ran from mywarehouse up and around  sugarhouse park then back. Great 8 mile route. 

11.5 am miles. Did a Chad RAD and Paul run this morning . We met at Chads house and went for a 7 mile loopbefore Rachel had to go. It was pretty fun since I dont usually run with anyone,the company was great!!  After Rachel left Chad and I did another loop about 4.5 miles ( between the two approximate mileage total 11.5)at a little faster pace. Thanks you two for letting me tag along:)

Sorry it took me a bit to finally get my blog on. I cant do this part from my new phone

8.0 am miles With Chad,RAD,George and Kimberly running  the urban trail and around Daybreak lake. Nice easy morning shakeout

5.0 afternoon miles. Found myself at work waiting on a truck and needing to retrieve my van. Plus who knows how late I would have to work today. Just happened to have my gear so I changed and put a little faster workout in. Ran down to get my van before the truck got there. % miles in 37:01 feeling pretty good about that. Improving my turnover and posture has been helping a ton

No miles today trying to do the smart thing with my training going into taper mode blah.So instead I spent 5 hours int the garden "cross training" with some digging,planting ,putting up cattle panels(for the tomatoes and such to climb) weeding what not.

16.0 am miles. Met up with an awesome bunch this morning, usually I sleep in and run laterin the morning on the weekends but today was so worth it. I told Rachel I would help her nail some mp splits on the back half of an out and back up to yellow fork and back. We went out at a decent pace uphill keeping it semi low key.

Everyone was doing so great up some fairly challenging road. once we got to the top had a pit stop it was time for the downhill. We were shooting for 7:45 or so on the way down but would have been more work to slow down the pace so we just went with it.

I was keeping a watchful eye on things to make sure Rachel was not working too hard to hit the 7:30ish pace we were on but we were chatting a bit back and forth so it was not too much effort and we could still hear Kelli behind us most of the way.

I was happy with how things went,taper time starts in soonish got to keep the focus and be smart about things

15.5 mid morning miles. Easy breezy miles with Tiffany. Getting in her last long run in before Ogden in two weeks. We went from her house in Murray over to 3300 south and up the hill to 30th east or so then wound our way back through Holladay area. It was a little coolish to startand breezy for sure but it was really an enjoyable run.

10.0 am miles. Met Chad ,Rachel(RAD) and George for a morning stretch out. It was pretty cold my fingers never really thawed out. But I managed to survive with only minor frostbite ha ha

Thanks for the run this morning. I really need to get focused on tapering better, I will cut back more towards the end of the week and mix some speed in somewhere too.

Now off to play some softball for the day YAY

Finally back on the puter to post right instead as a comment lol

12 am miles. Brick type workout this morning to better dial in my pace and get a good feel for it plus keep the body and mind loose. Started out nice and easy 8:29,8:08 then pushed up a little 7:51,7:39,7:54,7:44 then closer to mp 7:40,7:22,7:10  added in a couple closer to hm pace 6:57,6:57 then back to mp 7:24 chanting my goal pace in my head over and over through the run as I ran to ingrain it into my brain. Then did a bit of slow jog/walk cool down. Legs are feeling really good now just have to use some self control and get my workouts in but not wear them out 

8.0 am miles. Easy run this morning just to let my body absorb the last couple days and have a somewhat easier day. did the 104th loop reminding myself to take it easy. Finished with some cross overs,lunges,pushups and core stretching and crunches. Great start to the week :)

7.0 am miles. Met Chad,Rachel,George and the RunGr8 guys at the running store for a nice little run this morning. Kept it fairly easy although somewhere in there we mixed in a couple semi faster miles in on us without realizing it :) Finished five with the group then Rachel and I went for another 1.8 to get her 6 in and the extra .8 for the end of the week and being freaky about my miles i put the other .2 to get 7 I know I am strange that way. So the rest and relax continues

5.5 am miles. Chad called last night wanting to run this morning and I am a sucker for a run and I needed this structured workout so I agreed to go :) Met at his house and went on his 4 mile loop plus we added on to the end. Warmed up the first 1.5 then hit mp for the next 1.5 at mp then steeped up a bit to about hm pace for 1.0 then back to mp for the last 1.5. I was really wanting more but exercised some self restraint and called it good.  5.5 miles in 41:32 @7:36 ap  legs are getting lots of spring in them. the next couple days will be lighter yet

2.5 am miles just to shake it out. Legs feel way good, incredibly springy. I dont think they have felt like this for a long time. Had to keep slowing myself down and remember this was just supposed to be a warm up type run. Finished off by walking a bit more then cross overs,lunges,pushups and ab stretches. Will prolly get on the inversion table and Migun massage bed later.

Started off way faster than I had planned but I was feeling relaxed and the pace was just there. I hoped I was not burning myself for late in the race but it is a case of either be sore or be sorry tomorrow. Kept a fairly faster pace figuring I would at least bank some time in case I needed it later. Hit the half in 1:34 not sure if I could back it up but kept on smooth and steady fast but still controlled pain ha ha. Then hit the rollers before dropping down the canyon carrying about the same pace but feeling it a little by now. Winding down Ogden canyon on increasingly tiring legs feeling like I was slipping a bit time wise feeling more labored looking at my watch duh i was actually running faster.. too fast. So I slowed a little back to the pace I was at previously. Then with 3 to go I was feeling spent but convinced myself ONLY A 5K to go you can run a 5k easy. So on I go getting to the bottom knowing I am tanking it feels like I am running slow motion. Just make the finish line I willed myself to keep turning it over. Just when I thought I couldn't go any more I didn't have to YAY I did it. When I crossed the finish line I could swear my watch said 3:12 which was perfectly good for me 3 min faster than goal pace, 10 min faster than my pr and 13 min faster than I needed for a BQ. After the finish I was a bit wobbly and at some point restarted my watch ha ha. Then looking at the official results later it shows a 3:10 i could hardly believe it. I guess picking up the 3:10 pace band last night and putting it on this morning more for comparison was maybe an omen :) Any way sorry for the long rambling post my glycogen must be low I am being goofy

Splits were

 6:53 7:15 7:01 7:02 7:01 7:14 7:18 7:14 7:29 7:23 7:31 7:20 7:20 7:12 7:25 7:09 7:03 6:59 7:03 7:20 7:02 7:06 7:07 7:23 7:17 7:29 and the last chunk is skewed since I accidentally resarted my garmin as I was wandering around in the finishers area

Was feeling pretty good today, more like I did a long training run

yesterday instead of a race. So I went out for an evening shakeout

enjoying the night. No watch just me and the stars. I always love

running at night. :) 

3.0 am miles Walked the lake this morning with Chad,Rachel,George and Christine. We met at 5:30 as usual but not everyone was up for a run so we walked instead. Reminiscing and giving our own race experiences. It was nice to get out and enjoy the morning and the Dunford chocolate doughnuts and milk/choc milk Rachel and I brought for a well deserved treat. I will get some running in later but this was a nice change of pace

6.0 afternoon miles  Finished up my work early so I decided to get a quick run in before heading to the garden to weed. It was pretty warm but I need to start getting the heat training in so I can be ready for Ragnar as well as other summer races that may require running in less than the best conditions. Was really not expecting the pace to be there but it felt good. My legs still have a little fatigue in them but over all really bouncing back well. Nice progression run,started out 8:08 or so then went down from there. Finished the workout with some lunges,pushups,bicycle crunches,ab stretches and crossovers.

7.0 Am miles Nice and easy this morning in the on and off sprinkling rain. Very refreshing coolish morning good stretch out run 8:15 a/p just happy to be out and enjoying the day.

With Tiffany in Spokane

6.0 am miles So I am done being lazy and fat week is over time to get my butt in gear. Nice morning run then finished with lunges crossovers, bicycle crunches,push ups and ab stretches. Glad to get back into it 

8.0 am miles. Met up with most of the crew +2 to run the urban trail loop. So good to be going again the time off while nice had me feeling so guilty and lazy which I really dont like. So no more of that for me. Thanks Rachel,Chad and the rest for motivating me to get back at it. this morning was great