prlmanrunning

5.3 am miles after taking the weekend off back at it on a brisk ha ha morning run set out to run negative this morning although i dont wear a watch started at a good relaxed pace and slowly increased throught the coarse of the run

11.4 pm miles on my 2700 west loop was not originally planning on 11+ just kind of went that way soothing moderate pace stretching the miles letting my mind wander and took my body with it temps were not all that noticeable since i was layered up fairly well

5 am miles in the crisp morning air getting a good start on the day and get the blood moving

6 pm miles little different loop tonight long day of driving ,dropping and hooking and dragging trailers and containers all day didnt have much left in the legs tonight but wanted to get a few quality miles in didnt push too much for distance just wanted to unwind let my mind unravel

5.5 morning miles 15* out layered up and out the door wind in my face for the first half getting rather brisk ha ha on the turn and head back felt much better 

4.5 pm miles  at the gym then some weights and cross training start working the core and rest of my body to support overall fitness level getting

5.5 morning miles nose and eyes running too with the great cold air ha ha got to start putting more vaseline or something on the nose the not much can do with the eyes feeling fairly strong even after last night at the gym good strides and pace was decent 

11.5 pm miles  went on my 27th south extended loop felt ok to start still a longer day working than i wanted ,going at a reasonable pace was only intending on 6 or 8 once i reached the 6 mile mark had hit a good pace and was in a good place so pressing ever onward for the extra few miles cold was not a factor had reached my comfort zone my mind and body were feeling good

5.5 am miles out for my pre work ritual feeling like letting it loose a bit faster paced than normal stretching the strides out and feeling the breath and body speeding up very exhillarating

4.0 pm miles set out to relax a little and unwind not really intent on longer miles just some solace and to stretch and relax 

5.5 am miles before work starting at a relaxed pace deciding on "workups" start slow increasing to very fast then slow back down then repeat throuought the corse of the run finishing feeling good 

Finally a fantastic sunny sunday for a quality run setting out on my 7th east and 114th south route setting out at a comfortable pace and went from there. With such great weather it was so easy to just slip into machine mode body on auto pilot mind wandering aimlessly feeling almost like spring fever.Finished feeling both revived and refreshed 

5.5 am miles harmons loop very cold setting out even with my mask on wind was cutting  through feels like -10 ha ha but not cold enough to make me turn out

5.5 pm miles a little warmer than this morning but not much added an extra tech shirt any way face didnt freeze too bad this time finished feeling pretty good

5.5 am miles warmer than yesterday squish slush instead of ice ha ha went out and back to bangerter and redwood and back feeling decent went out a bit faster work on my vo2 

no pm miles worked till 9pm by the time i got home was ready to just relax

5.5 am miles on my harmons loop semi fresh legs pushing the pace up a noch or two great start to the day under clear starlit skies

9.5 pm miles still a longer ish day at work (12.5 hrs) but nevertheless feeling the urge to purge so to speek. On the road opting for my 2700 west loop took a good two miles to get into a decent rythm then it was all about riding the night the lights and stars inspiring me into another state of mind

5.0 am miles getting up this morning legs a little heavy this morning starting out took a mile or so to get into a decent rythm once i got warmed up it got much easier ran my harmons loop minus the last half mile turn around

 8.8 pm miles warmer night out  started out really well wanted a good relaxed pace no rush to get through it around mile 2 it started to sprinkle rain and by mile 4 it had cooled off enough it turned to frozen rain which pelted me in the face kind of a nuisance but was in a good place running so it really didnt bother me too much hit the 13th west loop plus then home to lift a few weights to round out the night

5.0 am miles up and running with a great mind set it is friday after all legs feeling good not terrible weather going to be a great day getting some geed paced miles in to start it off right

slept in a little this morning even though i have to go in to work wanted to still get a decent run in started out moderate pace soon escalated to a good smooth faster pace working on rythm and some speed as well as staying relaxed through the course of the run really rewarding finished up strong

Drizzly misty sunday almost spring like a little warmer temps motivating me. Was originally planning on about 8-10 but as i got into my groove it was evedent that would not be near enough soon after starting finding myself soaring physically as well as mentally everything was in tune for a nice longer ish run.Opting for my 114th south route by the time i reached 7th east feeling inspired i decided to conquer the 114th south hill up to 13th east it has been a while since i have been up there. Up i go feeling my legs starting to warm up well getting the burn going  making the turn on 13th east weather breaking a bit getting my legs calmed down for the return trip.Down i go on 123rd through the river bottoms up to 126th and redwood north for the last few miles finished feeling pleased not having gone that route for a while still feeling good  

5.0 am miles warmer out making for a little less bulk carrying out for the morning wake up run went on the harmons loop will be so much nicer once the construction is a little more complete to keep me out of the flow of traffic went at a decent pace great warm up for the day

8.8 pm miles ran my 27th west loop still warmer out decided on a faster pace somewhere between marathon and 10 k pacing feeling very  ambitious stretching out my strides focusing on breathing and timing even with the faster than usual pace managed to keep relaxed and under control finishing my run in about 1:15

5.4 am miles out to bangerter on redwood good warm up pace getting the legs loosened back up after the good burn last night out and back enjoying the morning air

7.0 pm miles went to the gym 7 miles on the track at least it was only 70 laps this time then hit the weights for a bit nice change of pace

5.5 am miles warmish sprinkling raining out for some reason this type of weather just inspires and energizes me to no end feeling great my run went by way too fast wishing i had another hour or three to keep going 

8.5 ran my harmons 13th west route legs feeling very heavy and the cold wind in my face was not helping my motivation nothing like this mornings run but stuck with it not incredibly fast or efficient but i actually feel these type of workouts help as much as the faster more enjoyable ones they serve to test the mental aspects running with fatigue gutting out the tougher miles even when feeling less than my best 

been crazy busy at work not much time at the end of the day to get my evening run in lately lookin like it will be a more of the same through next week managed to get in 13.5 on the track at the gym uuuggghhh 135 laps haha the rewarding part is it was at a faster pace once again felt good to get a decent workout on the track did some weights after trying to get a bit stronger upper body

cross train lots of stretching/yoga some weights more strength than cardio

took day off feeling very bla cant warm up got to shake this funk

5.5 am miles feeling sluggish lately thinking i may be catching cold or somethingstill getting out and going though trying to burn through it still feel better to run than not ha ha

8.5 pm miles nothing inspirational about today long day working and packing up the office getting out after work helps me unwind still feel a chill still want my running release though 

5.5 morning starter glad when this week is over boss is gon so i get to basically run everything great...not thankfully my running seems to diffuse the stress :)

5.5 pm looking forward to starting the race season although not sure i am up to the challenge right out still feeling a little funk we will see what the morning brings plus getting to go finish the office move is so uninspiring hoping for at least a decent showing at the race :)