prlmanrunning

10 miles under the stars tonight. Feeling like I am getting back on track. Starting to log my runs again. Here we go :)

Double dip today

4.5 noon time miles nice and easy. Feeling pretty bloated after a big late breakfast. Good thing I didn't push too hard would hate to puke ha ha

6.5 evening miles. Much better than earlier. Went progressive. Sure like going faster way better than the slow slog earlier today.

6.5 miles on the track at the gym. Started off sluggish at first but by the time I got to mile 2 ish things clicked into place and everything flowed. It is still not the best running on the track, 1/10 of a mile short straitaways and tight turns but I think it is better than t/m running any day 

No miles today blah. Was on my way to the gym when I came up to an intersection and there was a car stopped on a green light and I realized too late that he wasnt moving. I slammed on my brakes but wasnt able to stop. I ended up hitting him, not hard but hard enough to do damage to my car but not so much to his. Needless to say missed my workout,banged up my knee and my car. Not a good evening

Got some elliptical cross training in between trucks. Knee is more sore today prolly bruised pretty good yet. Had to get some workout in.

Cross trained on trucks today lol total of 8 or so in 12 hourd unloaded and reloaded. Long day in the cold was wiped out by the time I finished. I gotta get in better shape lol

6 miles elliptical again. Knee still tender but not as bad hope it comes around by saturday

A.M 10 miles 90 min on elliptical knee loosened up a bit after the first 20 min or so. I needed something longer felt good

P.M 7 miles on the hamster track at the gym. Knee was pretty wonky  the first 3 miles or so then I must have forgot. Ended up at 7:20 pace and felt like I was not pushing too hard.Tried out a new pair of Hokas they took a little getting used too and I think outside they will be much better but all in all they were very cushy and responsive since I had to do quite a bit of people dodging 

6.25 at the oval tonight. The knee was still not quite right took a little over 2 miles to loosen up to where it wasnt really uncomfortable after that it was somewhat bearable.Was still able to maintain 7:15 to 7:30 per mile without pushing too hard

5.0 miles easy keeping everything loose and hoping the knee will be good to go tomorrow. After IT band issues last year I was still able to hit 28 we will see what this year brings

Ran the Revolution Run at the olympic oval this morning with a bunch of friends. Was more of a social outing chit chatted and had a good time. Was initially hoping to hit 36 miles but with the way my knee has been that goal was not in the cards. 

 So setting a secondairy goal of at least marathon distance as a new realistic mark i saw that a bit under 4 hours so was very pleased with how everything held up. Still not too good with the eat on the go thing. Peanut butter sandwich didnt chew up so well plus I was lax with my hydration taking nothing in the first 1 1/2 hours or so. I gotta do better. All in all no complaints feeling pretty good. Finished the night with some bowling with my boys

7 miles at the gym. Cross train 6 miles on the elliptical then 1 mile cool down. Legs were still tired understandibly so but they showed up and did work

6.3 great miles under the bog bright moon. Last cold run for a bit but it was not too cold. Nice to get out and the legs are bouncing back well from the weekend.

This next week should be fun. Shorts Sun sand and run. Off to Hawaii maybe I will run around the island ha ha

No miles travel day. Salt lake to long beach into San Fran. I was bummed I didn't get a run in when I latest over in long beach. It was 80* and sunny. Plus I did have running gear with me. Just didn't know what to do with my bag. Thinking about it later if I had a trail or something I could have taken it with me. It has wheels after all. I could drag it behind me ha ha

6.0 evening miles. Finally get to stretch my legs out. Under the full moon down the road next to the beach. Waves crashing so close I could almost feel the spray. 6 miles 7:24 ave pace. Road had some nice rollers to keep me at an honest strong effort. The pizza I had for dinner didn't help me much tho ha ha

6.5 miles with tiff this morning. Went down the coast again. It was drizzling 70* perfect for a run. Rain stopped about 2miles in we were loving it.

3.5miles of trails through some amazing scenery. Got a good solid workout with wearing my pack and the 2000 ft of elevation change to give a nice burn :)was planning on a run later as well but ended up getting stuck on mountain road and digging our little vehicle for a couple hours. All in all a good adventure

8.0 of the most beautiful hilly miles ever. Was trying to post some pix but my smart phone doesn't know how. Also I won a free entry to the running of the leopards so I will run that for the first time. Looks like a fun one.

5.5 miles of trails today between black sand beaches,waterfalls,lava tubes(caves) and the volcano. It was prolly more mileage with all the walking and hiking but I gave it a conservative number.

3.0 miles of trails and stairs with more hiking and whatnot

6.0 pm miles first 3 easy 7:50,7:55,7:50 then ran more moderate/tempo 6:45,6:37 then a little letup 7:02 got to start pushing the pace to get turnover and better conditioned of I want that big pr marathon

6.0 easy this morning 7:50 pace overcast and breezy perfect conditions.

Travel day today and tomorrow will likely be running the neighborhood tomorrow night

Back on my own block in the crisp cool air. Time to re aclimate myself and really get to working out. 6.25 miles followed by some core work

Couldn't decide what to do tonight. Wanted to run some but cross training would be nice too. So I did 6 miles on the track @7:40 pace feeling spry. Finished that and then jumped on the elliptical and put another 5 in at level 5.

Salt lake city track club 5 k

Started with a 3.3 mile warm up @ 8:00 pace

Race was decent 6:38 for first two miles then 6:21 for third mile and 6:06 pace for the last .14 totals 20:29 for the race 4th in age group. Didn't see where overall I finished but it was a ways back there were sipping many fast people out today. I am still far from where I want to be I am making progress tho

8.0 am miles. it was so nice out this moorning at 10 am i couldnt help but go on a nice relaxing run.

7.0 miles on the elliptical tonight. Went for an hour the machine actually read 9.2 miles but as close as I could figure based on effort and speed I was cloaser to 7 either way it was a good end of day workout

7.0 ( 1 hour) on the elliptical at work while waiting between trucks. Its nice to be able to get that in.

10.0 road miles tonight. Really like the route I took. plenty of hills to keep it interesting and not let me get complacent. Plus get a good burn through mile 9 going up the hill to 13th west on winchester. Its like mixing a good hard effort in close to the end then get a little recovery before I finish.

6 miles at the gym today. Started with 1 mile warm up then did intervals10 x .2 miles roughly 6:30 pace with .2 recovery at about 7:15 pace then 1mile cool down. I have really never done a whole lot of speed work in the past. This year with my loftier goals I figure I better do something to give me every opportunity to succeed

12 midday miles in the mist and mild weather.

Went from the warehouse today up past sugarhouse park and continued up to 33rd south by 2300 east and back. Feeling pretty good kept it easy and relaxed just enjoying the rain washed air. 12 miles @7:48 pace

10.5 ( 1 1/2 hours) elliptical the distance on there is off so I go by effort feel and time so even though the machine shows 16.3 miles I know it wasnt that long or hard an effort. Just to keep it honest

10.0 evening miles. Feel so much more productive. Started put slow and easy. Got into a good groove and by the time I hit mile 5 I was feeling pretty good. Into mile 6 focused on a few things to help efficiency. Light on my feet smooth strides finishing out the back etc. Before I knew it I had picked up the pace significantly. Still going on feel not looking at my watch I could tell I was going faster but the effort was not much more than ot was before. So it all averaged out 10 miles@ 7:44 ave with my last mile at 6:53. I need to do a good solid tempo semi soon

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. 

10 easy miles on the track at the gym. I wast too excited about going out in the wind so I took it indoors. Stayed relaxed and easy letting my body more or less have some active recovery. 10 miles @ 7:52 pace

7 am miles on the elliptical after reloading an early truck. Had a couple more trucks through the day then went 8 miles on the road @ 8:02 pace getting loosened back up. Finished off the day with 2 more trucks to reload this evening. Longish day but business is picking back up and so is my training

7 ellitptical miles this morning. Got to work early so I could get it in before I I got too busy

6.3 pm miles. Almost didnt go tonight. After having Cafe Rio for dinner and having to go back for a 7:30 truck it was 9:00 before I got on the road. I feel so much better that I exercised some will power. It wasnt fast and the first 3 miles were tough but it got done 6.3 miles @ 8:08 pace

11 afternoon miles. It was still raining outside when I was ready to run so I opted for the gym. Once I got 4 miles into my run it was blue skies and sunshine,I knew I should have went outside lol. 

Started out nice and easy 8:15 then got into a groove 7:43 and 7:30 feeling good 7:31 7:34 stepped it up 7:23,7:18 7:17 pushed a bit more 7:11 then good strong finish 6:59,6:38 was still feeling pretty strong I can tell my conditioning is getting better. 

.Was not planning on a pseudo progressive run but it felt good none the less.

totals 11 miles 7:23 average pace

5 mid day progressive miles. I drove my car to pick up my big truck this morning so noon time I decided I had enough time to run down and get my car so off I go.

 warming up mile 1 7:59 then building 7:30 7:14 feeling good 6:53 then the finish 6:38 felt good.

2 1/2 hours later Tiff asks if I wanted to go to the gym with her. First run since she had her ingrown nails operated on. I jumped at the chance. I used it for an easy shakeout 5.25 smooth and strong on the track.

5 am miles @ 7:15 ave

5.25 miles @ 7:52 ave  I call that a good day

10 am miles. Went from the warehouse up and did a couple loops at sugarhouse park then back. Kept an easy pace through the first 7 then gave a bit of a push for the last 3. 10 miles @ 7:39 pace

5 pm miles on the track at the gym. More of an evening shakeout. Track wasn't too crowded at first but a couple miles in more people showed up. 5 miles @ 7:44 pace. Keeping the after it and getting better all the time.

6 easy at the gym with Tiff. Used today as a recovery more or less. Did a couple hours chain sawing and taking machete to the bushes and trees getting them ready for the wood chipper tomorrow. Turned out to be some good core work lol. 6miles @ 8:00 pace

No run today..Spent 9+hours in the gardens. Hauling logs and branches feeding the wood chipper can give you a total workout lol

Went out about 11 this morning to about the most windy day I have run in or at least that I can remember. Heading south on 13th West I knew it was not going to be fast but I wanted a long run so I settled in and kept going. At 126th I turned east figuring I could take the JRP back and the wind would push me. I was wrong lol the wind was swirling but not helping at all.

Keeping with my plan I ran smooth and relaxed. Not worried about time or speed putting in a solid run was my goal. First 9 strait into the wind were in the 8:25 range 9 through 15 were around 7:55 ish 16 through 19 7:45 range and the last two were 7:22 and 7:23. I felt pretty good about the run as a whole. I kept within myself, kept from letting the wind deter my efforts or cut it short (I was really thinking 16 when I was leaving the house) and I finished fairly strong considering. Totals for the day 21 miles @ 8:03 average

10 tempo/fartlek miles on the track at the gym, Started with 5 progressive 8:03,7:31,7:17,7:11and 7:05. then did 3x1 mile with 1 mile recovery so mile 6-6:23,7-7:11,8-6:16,9-7:23 and mile 10-6:16. Fitness level getting better all the time and converting to longer distance. Feeling more confident every day. totals for today 10 miles @7:04 ave the hot laps feel so much better than they have for a long time.

8 noon time miles. Ran my SHP loop. Was feeling pretty good,staying relaxed and light on my feet 7:54,7:40,7:40 not watching my watch just going with the flow. Around the park 7:32,7:27 then back down 21st south for the last 3 I decided to bump it a bit 6:53,6:49 and finally 6:30 to finish. I thonk this is the fastest I have done this route yet. 8 miles in 58:25 for 7:18 average. Was not expecting this type of run after yesterday. But it felt good

4 afternoon miles with tiff on the track at the gym. We were going to go longer but her headphones crapped out so she was done. No music no run for her lol

7.3 miles this afternoon. Tiff and I started out on the JRP then once we got to Gardiner village decided to get onto the roads and get a better workout. More hills/ grade change Plus a little wind to spice it up. Nothing fast out enjoying the beautiful weather

Triple dip Friday

4.25 miles took my car and dropped it off at the tire store then ran back to work.

4.25@7:21

4.25 miles afternoon to pick my car up 4.25@7:29

Drove to Moab got settled then went for an easy shakeout to cap off the evening 4.5@7:55

I paced the Canyonlands 1/2 today 2:10 group what a blast I do enjoy pacing and helping people achieve their goals. It was so nice at the beginning but by the time we got to mile 5 the wind was gale force in our face. Besides that it was so amazing with all the scenery.

Ran the mile from the hotel to the busses then another 3 to warm up. Approx 8:30 ish pace. Then 13.28 for the race and another mile back to the hotel. I had intended to run a few more but it was very windy and threatening to rain so I called it good.

10 miles this morning easy recovery after yesterday and three trucks this morning followed by 3 hours in the garden with a shovel and rake. Was intending to get a few miles this evening but with more trucks and late dinner it didn't work out

4 miles of laps in the warehouse today while waiting for trucks. Decided to run instead of the elliptical. 14 hours at work coming home and eating. Wanted to run again but didn't get to it

10 easy am miles before starting work

10 afternoon miles on the track at the gym. Decided on some faster float/fartlek work today. Started out with 2 mile warmup 8:46 and 7:45 then kicked into my routine. It is a 1/10 mile track so I went 2 miles 5 repeats at 2 laps faster then back off to semi tempo pace for 2 laps keeping the pace faster overall 6:55,6:35. Then did one mile steady 6:55 which felt almost like recovery before I started into another set of 5 (2miles) 6:24,6:23 followed this with 3 mile sustained effort 6:56,6:56 and 6:44. 10 miles total @ 7:02 average. Feeling very pleased with how this went specially after 10 in the morning. It bodes well to get good sustained faster miles in on semi tired legs.

10 miles on my 13th west state street loop. Started out figuring on an easy paced run,my legs were feeling sluggish at first but by mile 3 I had loosened up and got into a good rhythm. As the run unfolded I wasnt wathing time or pace, for some reason my body turned it into a progressive run and I didnt even know it until the end when I finally looked st my watch. first mile 8:08 last mile 6:49 totals worked out to 10 miles @ 7;34 pace 

6 noon time shakeout miles. for some reason my runs seem to end up progressive. Started out at 8:02 and finished up at 7:01 pace for a 7:27 average pace

6.5 miles this evening went from 7:55 first mile to 6:40 m/m for the last 1.5 miles. Stretching out my stride yet keeping light on my feet as well as keeping my usual quicker turnover. worked out pretty well 6.5 miles @7:17 average pace

8 easy noontime miles down to pick up my truck from the shop. Kept it fairly easy just loosen up and let everything flow. Feeling good hoping to have a good run tomorrow. I am typically not a 5k short race person but a free entry is hard to pass up. Totals for today 8 miles @ 7:45

3.5 warmup miles before catching the bus

3.14 miles running of the leopards. Started out fast but still under control. I usually dont go out very fast but forced myself to today. mile 1 @6:02 feeling the spike but I expected that. Down and turn toward research park. some uphill then around toward foothill mile 2 @ 6:10 settled in and getting back under control. Over and down 8th south(sunnyside) mile 3 @ 5:55 down the hill and onto the track for the final 300 meters @ 5:38. race totals 3.14 miles in 18:57 for a 6:02 average(race clock matched mine but different distance 3.1 @6:06) afterwards I looked at results. They had me 32nd finisher 3rd in age group then later in the day after they took masters out of the mix I am sitting in !st in age group yay 

3.5 miles with Tiff at the gym, after the race I went home picked up Tiff we went to the gym and ran the track for another few miles

Tour of parks today. Went from the warehouse up and around Liberty Park from there over and around Sugarhouse park then back to the warehouse. Had to keep myself relaxed and not go too hard.... Well till the last bit. 15 miles @ 7:48 pace the last 2 were 7:01 and 6:48

No running today. Did not find time to fit one in. I started work at 4 am and after a steady stream of trucks as well as deliveries was crazy busy till 5:45 pm then went home ate and was back at the warehouse by 7:45 to go for another delivery in Layton. Getting back at 11:15 to reload another truck finishing around midnight. 20 hour day with not much break and cranky since I didn't get my run in

14.5 miles on the track at the gym. I was going to go outside but tiff wanted to run too she however doesn't like outside so I gave in and went with her.

Started out easy 8:21 then got loosened up 7:41,7:32 feeling better stepping up some 7:22,7:16,7:12 decided to put a few faster in to get a bit of oxygen pumping 7:08,6:58,6:42,6:35 back off a little 7:09,7:31 then 2.5 miles cool down @8:00 pace

6miles tonight. First mile warmup then went 5 faster yet keeping relaxed (below threshold) 8:02 warmup then 7:06,7:02,6:55,6:59 then 7:03 felt like I could have gone a fair bit longer but I didn't have much more time and I wanted tp get some core work in plus lunges,crossovers and high knees. Stretching everything out a bit after the last couple days felt good totals 6 miles @ 7:11 ave

10 rolly miles this evening. I was hoping tp get ot done before it started raining. It worked out for the most part. It started sprinkling about mile 6 through 8 but I didn't get too wet. It was almost perfect conditions one can only hope Ogden will be like this. 10 miles @ 7:39 with a pusher the last mile @6:55

10 easy today had to let myself absorb the work I have been putting in. I really need to make sure I give myself some time to work easy if there is such a thing lol

I am not sure why I pick windy days for my long runs but thats how it worked out that way again today. I started out relaxed and easy 8:17,8:13,8:04 keepingwith my plan getting it done 8:10,8:12,8:20 and more wind just glad it wasnt too cold or rainy. Getting out toward Riverton 8:19,8:07,8:06. turning and hooking up with the trail 7:51,7:33. From there I made my mind up to get some tempo in going by feel 7:06,6:59 I camr across Kelli and chatted a min then back on my way hoping to take the tempo through to almost the end 6:33,6:40 I was not taxing myself too much at this point which is a real bolster to my confidence. Keeping it fast yet relaxed 6:21,6:28 let up a little 7:15,7:08 then solid finish for the last mile 6:54 and last .5 7:19 pace,Overall it turned out to be a good solid run with some positive feedback as to how my finess level and overall ability to run and hold faster paces for more sustained distance and through some level of fatigue. total averages 20.5 miles @7:31 pace
 

10 easy today 8:00 pace legs bouncing back pretty good considering I put them through some harder stuff yesterday. Funny how subjective pace is. I know not too long ago going 10 at 8 min pace would have been all I could do. I keep that in mind and do my best not to let anyone think just because they don't run faster or more or longer miles they are accomplishing any less. Good job to any and everyone going out and getting work done.

After yesterdays 15 hour marathon at work,getting to bed at midnight then back up at 3 am today finally finished at 3:30. I am thinking it is good ultra training. It felt good to get the legs moving today. Started out decent 7:51,7:15 stretching the legs out 7:08,7:05 then sustained some solid stuff 7:02,7:03,7:01 and just a little more 6:57,6:54 and finished at 6:50. Felt fairly decent,not red line at all this is starting to feel almost normal pace on some level. Hopefully I am not delusional. Totals 10 mi @ 7:07 ave pace

10 easy miles 8 ish pace absorb and recovery today let everything relax some

8 easy today in between everything going at work 

6 miles today. Limited time today so I ran progressive to get a little extra intensity 8:08,7:27,6:56,6:37,6:24 and 6:17 feeling good about it even though I didnt get something longer. This week was sorta hectic I didnt get as much in as I would have liked but not complaining I a still getting some in. Gonna start running to and from work again I like the way it starts my day  

10 easy miles today

18 hour work day yesterday I didn't get my run in so today I decided I would just double up a bit lol

10 am miles easy 8:00 pace great start to the day

10 late afternoon miles progressive started out 8:08 then 7:52,7:46,7:45,7,37 getting better 7:17,7:11 then Winchester hill 7:14,7:17 and finish with 6:42. Tried new breathing pattern tonight. I have always been a 2 in 2 out rhythm runner. I tried a 2 in 3 out tonight. I really had to pay attention to keep it going. Not sure what to think with limited trial and marginal results. So that is still in the trial stages. I sure feel more comfortable and faster at a 2 and 2 but if I need to change for efficoency so be it. Tonights totals 10 miles @7:29 ave

10 mid day miles nice and easy in in the warm spring weather. Was thinking I would get a short one in this evening but got home later than expected so I decided to eat dinner instead.

8 miles today got ready to go. put on sunscreen and sunglasses check the garmin...Dead. Switch to my timex in chrono mode. Set out from my house at a decent pace keepimg it light on my feet then decided since I didnt have too much time I would get some tempo in. Looking at my watch at the 2 mile mark(I was on a route I know well where the mile markers should be lol. 2 miles I was at 15 min ( 7:30 per mile) then I sped up to a harder effort but not pushing to hard since I didnt know for sure how fast I was going. So I didnt really look at my watch again until the end so I wouldnt be distracted by pace and just go by feel. Finished the run @ 56:32  7:04 over all average but breaking it down. first 2 @7:30 for 15 min the next 6 @ in 41:32 for approx 6:53 or so

10 easy well slower miles on the JRP my legs felt heavy and I was just not in my groove. I will take the mental training though. Getting out and doing it. I went with the 2in 2out for the first 5 miles then at the turnaround went 2in 3 out. Seemed like I labored more on the 2-3 not that the run was all that any way. Totals 10 miles @ 7:48 pace

8 mile progressive started at 8:10 pace and finished at 6:40 over all pace 8 miles @ 7:28

8 mile SHP loop Didnt expect to have much in my legs this morning after last nights run but found myself getting into a groove 8:05,7:50,7:47,7:20 to the east side of the park then 7:13,6:54,6:49,6:44 didnt think I was running too fast was still controlled and fairly smooth. 

10 am miles 8:00 pace easy shake out stretch the legs getting the day started

8 pm miles stepped it up a bit unintentionally it just went that way. Worked more on lengthening my stride a bit but keep good turnover. 8 miles @ 7:20 a/p

Did my t-villa loop for 6 miles@7:45 pace keeping it easy and loose then went to Wasatch running and did 3.1 @ 8:30 pace with a group. It was a memorial and show of strength/solidarity for last years tragedy.

10miles on the JRP today shaking it out and keeping loose. Was only intending on 8 but I was feeling pretty good so I added a couple more. 10 miles@ 7:40 ave pace. I noticed I went over the 1000 mile mark for the year so far. It is shaping up to be a good year.

Did the salt lake half this morning. Planned on running it more as a marathon tempo. With this new course I knew it was not going to be an easy one. Started out stuck in the crowd. By mile two it thinned out some but the up and downs through federal heights weren't helping either. I found a good strong pace and rolled with it. By mile 7 and 8 I was still feeling pretty strong. Course mellowed out some so 9 through 13.26 were a bit faster and more consistent. Finished the half right where I wanted 13.26 miles in 1:31:59 @ 6:56 average pace right where I want to be for marathon. After I finished I ran backwards on the course met tiff and ran her in so another 3.75 miles to round it out. After the race I went to compare where I was in age group and to my surprise I took 3 rd in age group. The course was tougher for sure but feel it was a good benchmark to see where I am in my fitness and strength. I really didn't intend to take thurs or fri off I was so busy with work and all it just didn't happen

5 mile progressive started at 8:19 pace and finished at 6:27 pace. splits were 8:19,7:12,6:58,6:45 and 6:27.I really didnt feel like I was pushing myself too much felt very efficient. Not 100% comfortable but but a good effort. Havent gotten much in this week. Work has me really hopping

I am so disappointed with myself and my lack of discipline this week. I was super busy with work and everything else going on but I didn't follow through with the training I know I should have gotten in. I know that if I am to get to where I want to I really need to be better disciplined. 10 easy miles today got to get back on track.

Had to work today plus tearing the washing machine apart to figure out where it was leaking. But managed to get out about 5 to get my long run in. Started south on 13 th West to 126 th south then got onto the JRP to come back. Keeping a steady pace not pushing too much focusing on good turnover and being light on my feet. Plus I went for extremes no fuel and didn't stop for water till mile 19 lol didn't mean to do that just forgot to stop out on the south end when I got onto the trail and then there weren't any more fountains until I got to Winchester. I survived no worse for wear. Was still holding onto a decent pace. I didn't look at my watch until mile 19 either didn't want distractions. Totals 20 miles @7:47 pace. Don't know if I will be ready to race Ogden too fast but I will run decent there I am sure

Impromptu trip to Moab and Arches National park so Tiff could shoot the milky way with Delicate arch in the fore ground painted with a flashlight. So we did a fair bit of hiking specially in the middle of the night. All in all a good adventure

7 easy seeing as I am still sleep deprived and busy with work I did manage to get something in. More miles today then hours of sleep I have gotten the last 2 days combined

7 miles ran up to the fashion place garden to check things out. Will be time to start planting soon. Kept it nice and loose. 7@ 7:52 pace w

Did my 78th state street loop. Todays run was all about just going out to enjoy running. Not pushing for pace or time letting things unwind as they will. Ended up having a really good cleansing run get myself straight body and soul feels so good to do that. 10 miles @7:42 pace. Felt I could have gone longer if I had decided to.

12 warmer windy afternoon miles. I figure I should start getting some heat tempering in for when it really warms up. Not my best run but good and solid. 12@7:30 pace. It was tough to get through this one since I have been feeling off the last couple days.

5 easy miles on the track at the gym, Went with tiff to get a few in shake out the legs

8 miles this afternoon. Took the SHP loop shakin the legs out didnt want to push too much but did want to get a little bit of faster. Started out 8:03.7:51,7:43 up to the park then around 7:24,7:06 and back down to the warehouse 6:36,6:34,6:37. Feeling like I still had a lot left in the tank and the last couple miles I leveled out fairly well and was able to hold stride fairly well. 8 miles @7:14 ave 

6.5 mile float workout. Did 1.5 miles warmup then 1 mile about 6:35 then .5 mile recovery then 2 x 1 mile 6:30 on 1 mile recovery. Finished with .5 mile cool down total 6.5 miles @ 7:09 pace. Felt good getting some faster turnover and get the blood pumping

Easy 8 just keeping loose

8 easy miles on the frontage road while waiting for my truck to get loaded. Busy work day but I managed to fit one in yay

Ogden marathon. I knew going in I was not as prepared fitness level and training wise to have a super race but needed to get a good feel of where I am at this point. My best guess was to be between 3:15 and 3:30. The plan was to meet up with Mike Laputka and we would start out at 7:30 pace and see how we felt later in the race wether to step it up or just hang on. The first half we came through at 1:37 just ahead of where the goal was. Feeling pretty good but it was starting to warm up a bit. Through the hills miles 14,15,16 we churned them out in stride then at mile 17 the dam I had to make a potty stop which is not typical for me. Mike kept going he was really running strong. After the pit stop it felt like it really warmed up and I was just not into my groove. Probably the lack of depth at that point plus the heat didn't help. The last few miles I was just hanging on the splits really didn't look disastrous but I was not in top form lol. Came through the finish at 3:19:36 Garmin read 26.33. Still a BQ by 5 min and gives me something to build off of. Thanks to Mike for clicking off those first 17

8 easy. Wasn't too bad. The worst part was the blisters from yesterday I prolly made worse.

Managed to get 10 this afternoon even with everything going at work. It has been very busy. I count it as a win getting my workout in despite it all

7 mid morning miles no Garmin nice and easy

6.5 pm miles it was cooling down nicely went out to unwind 6.5@ 8:10 pace. Feeling pretty good

7 miles running laps in the warehouse between trucks

9 miles in the afternoon heat. Up around sugarhouse park

5 miles laps in the warehouse again. Thank goodness for the footpod lol

11 mid day miles. Not as hot as the other day but still warm. Getting my running in when I can plus I figure the heat tempering is good for me.

8.3 miles around the international center while waiting for my truck to get loaded. I got to enjoy a nice spring shower cooled me down a little only thing was afterward it was so humid. Good training for those conditions

9 mid day miles SHP loop 7:48 per mile pretty warm out still managed some tempo at the end 

8:28,8:04,7:597:47,7:30,7:08,7:30,7:02,6:37

cross training running to and from the truck. Around the truck and in the warehouse. Figure 3 ish miles total not counting it but it was something 

10 miles 

Dropped the box truck off at the shop and went for a midday run. Kept it relaxed and loose 7:48 ave didnt want to push too much in the heat since I didnt bring water or anything lol

7 warehouse miles this morning. I don't always get a chance to get a workout in the morning so I really like when I can

13 hot ones on the JRP. Started my run at 10:20. Was already warm and the temp continued the rise 

7 easy at the new warehouse. Had to break the new place I'm 

11 miles on the roads at 11 am. More heat training. I worked into this one slow then put in a some tempo in the middle averaged 7:25

6 miles at 4 pm with Tiff at the gym first few laps super slow to geet back loosened up then ramped up to 6:45 pace in the middle and slowed back down 7:30 average pace

6.5 miles under the almost full moon. I always enjoy going for a night run with the big moon in the sky. Although I guess I missed the earthquake while I was running. 

7 am miles from the warehouse 

3 pm miles at SHP 

Paced the Utah valley marathon 3:35 group. Despite headwinds for the middle 8 miles was still able to bring it in at 3:34:51 pushing a good sized group across for their BQ

10 easy this afternoon I really needed the break. Then back to work for a while. Feeling good to get something in between everything else 

5 mile progressive today. I didnt have mich time so I opted for a bit more speed. Started out easy 8:23 then went 7:19,6:50 feeling pretty strong and trying to push fast but relaxed. closed it out with 6:38 and 6:22. Totals 5 miles @ 7:06 average

8 miles around the warehouse/ hood lol had a taste of all kinds of weather. Wind rain hail and a little sun. Felt refreshingly energized after. 8@ 7:35 pace with the last mile at 6:56

6 am miles to start the day then another 8 in the evening while waiting for my last trucks. Both were easy relaxing keep me sane runs :)

3 miles at the great salt lake. Went with other tiff and got a little in on the mushy sand while she was shooting pix

Was supposed to pace the AF half this morning but due to a crappy load at work that got refused at costco yesterday I had to skip the pacing gig which really bummed me out. Went out on the JRP after the delivery (11am) and got my 13 in. Ran into Rob Dulmyer(?spelling) so we ran together for a few miles, good to have company. It got pretty warm tho middle of the day and all plus I should have done a longer run oh well this was ok for now 

8 miles on the I-80 frontage road. Had to wait till mid dat to finally get out and by then it was pretty warm. I decided to run shirtless for the first time I can think of ( really it may be a first for me in... Ever) any way didn't push too hard since I knew there was no place to stop for water or anything. Got a little color,I did use some sun tan lotion SPF 8 so I wouldn't fry too bad. I am looking to get rid of the farmer tan on my arms tho. Totals 8 @ 7:47 pace 

Managed to get 9 in between trucks at work

2 laps 4 miles each on my loop from the warehouse. Welcome to summer. I went out at 1:00 since it was about the only chance I could see me getting and it was very warm. I made it through mostly on will power since I didn't take water or fuel. Still good to get it in 

After having to be to Layton for a delivery at 3 am I came back to the warehouse and got a 10 mile shakeout before the steady stream of trucks started rolling through. Needed something to sustain me through what is turning out to be another super long day. I will survive though seeing as I will have the next 2 days off work and on the go. I am as prepared as I am going to be for Ragnar and we are in van 2 this year so se new scenery as well as different people in the van with us. Should be another great time.

First run of my Ragnar relay. It was supposed to be 7.2 very hard meaning no van support and some 1800 feet of elevation gain at altitude going up to snow basin. Getting to the exchange proved to be easier said then done. My handoff runner caught up to the van quite a ways before the actual exchange so I jumped out, ran her in and continued on from there. That was some tough mileage. The road just kept going up and up. 

Second Ragnar run somewhere 3:30 or 4am 5.5 miles gaining some 400 feet I believe. I didn't click on this one but it wasn't horrible. Being that I hadn't slept since the night before and having run earlier I just locked in and went. I did get to see my sister Vesta. She was volunteering at the water stop for us so that was nice. 

Last run of the relay 10 miles starting with a 1/2 mile climb to about 10000 ft then some steep downhill with strategically placed uphill sections. I was sucking wind the first part then fell into my rhythm dialing in some good miles. Most of them were 6:30 - 6:50 range surprisingly since I didn't feel like I had that much left and didnt feel like I was pushing terribly hard. The uphill gave me a nice reality check tho lol then when you thought things couldn't get more interesting the last chunk of downhill was on trail.. If you can call it that. More like 4x4 ruts complete with loose gravel and softball sized stones while trying not to twist an ankle. All in all it was still a good time testing my mettle. I have more of an understanding of what I need to work on and the good times and camaradarie are so worth it. 

10 mile easy shakeout after the weekends events. Loosen up and get things moving again

8 warm windy miles on the streets by the warehouse. This one sapped my energy level pretty good but I managed to finish it. Took me a bit to get into my groove but I wasnt looking to go fast any way

10 on the JRP with Molly and Julianna happy fourth 

10 hot ones after setting up at the market very draining

8 road miles from the house heat training the last few days hope it all pays off

Got some running in from the warehouse while waiting on a truck. Keeping consistent any way. Very dehydrated when I finished I think I drank a gallon or more of water tonight just trying to put some back in .

I 80 frontage road for a mid morning run, It was already warming up pretty good keep the good momentum of getting my runs in when I can. 10 miles @ 7:46 averege pave

8 miles on a windy hot day 

8.0 in new brooks Ravenna 5 feel pretty good. Wanted a more substantial trainer this one feels pretty good 

8 sweltering on the JRP then 5 at the gym with Tiff

8 on I 80 frontage road even in shorty shorts (1" inseam ) and no shirt I felt like I was melting 

10 warehouse miles keeping myself accountable

10 miles from home. Pretty hot out but noy as hot as it has been.Went at 3:00 and still managed to finish without passing out lol

8 miles around the international center. Did a few on grass for a little different feel

8.5 mid morning after market set up ran to the fashion place garden to water then back to Gardiner village

3.5 afternoon miles at the gym with tiff just to round out the day

8 easy afternoon miles. Dont feel super ready for Des News on thursday but I will be there one way or another 

Des news marathon. Not quite how I planned having it go. Will go into details later. Keeping it short. Finished in 3:43 no excuses or regrets. I finished what I set out to do. 

Ok so here goes. Not making excuses I am not that way. Thursday I ran the Des News marathon, knowing I was not at my best since I had been having issues with Achilles/ heel pain for the last two weeks or so. Nevertheless I had signed up and I am not a quitter. I went out at long run pace figuring I would keep going as long as things held up. 
All was good until mile 18 or so when my Achilles tightened up worse than ever. Determined to finish I opted for a run/walk program for the final 8 miles finishing at 3:43not my best but a definite test of will and mental toughness for me. So after the race I have been hobbling around. Today I changed my plan of attack. I went to the gym for 45 min of spin then into the pool for 40 min swim. After I got out of the pool I felt much better. So much so that I was tempted to run and make a tri day out of it but thought better of it. Not wanting to set myself back further. So it will go for the next bit until I can get back at it full steam. Who knows I may be a tri person after all is said and done. 

70 min bike rife on the JRP

Elliptical again today keeping active even though I would rather be running

One hour elliptical this afternoon then 44 min swim tonight

One hour elliptical then into the pool for 45 min swim

One hour elliptical yet again. Feeling quite a bit better but still not ready to run yet

3.5 miles fast walking on the JRP. Achilles still not ready to go so some fast walking then an hour on elliptical

One hour elliptica

One hour ellipticalid day one hour swim tonight 

4 miles easy run then 30 min bike followed by 45 min swim didy own tri. Still not ready for running every day yet, felt pretty good while I was running but got tender later in the evening