prlmanrunning

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