prlmanrunning

17.1 mid morning miles Started out with Joe and Dustin on the 7th west loop slow easy pace feeling relaxed and enjoying the spring like weather coming back by the house they were finished but I was feeling good and just warming up so I took back off north on state to 39th south. Turned west down to the river trail then winding my way back to winchester east to 7th west then finished the loop again. I was really concentrating on posture and getting a good flow going. Once I hit mile 10 and was in a groove so to speak I started concentrating on engaging my core more and it seemed to help pull everything together.I felt stronger the last 7 then I had for the first 10 showing negative splits to finish is always a plus

11 am miles went after the  9th eats loop it seems to have a bit of decent incline over a couple mile stretch wanting increase my strength and focus on engaging my core more. got the first two in nice and relaxed then started into a series of increasing speed to a fairly fast pace and maintaining for about a quarter mile then a relaxed pace for a stretch (my version of work ups). Once I finished the 9th east route Joe got home and wanted to go for a run so I tagged along for a  good relaxed 3.5 felt really good out there this morning 

10.0 am miles Added onto the cat feeding loop ha ha 53 and 9th east to 80th south back to state feeling good this morning and for some reason everything was flowing well. I started out what felt to be a nice easy pace then just it just clicked. I was not pushing or working harder, it was just there the feeling I could go for a long time. Did miss a couple lights (I hate that) over all average 8:02 per mile. Hoping to be able to push between 7 and 7:30 mp by the time Ogden rolls around. I have my work cut out for me but I believe it is well within reach

 6.2 pm miles Took off  with Joe on the hospital loop  which is generally 4.5 miles we were at a decent pace I was feeling fairly decent even after this morning go figure. We took Winchester to 3rd west then over toward the hospital. Once we got to 53rd and state Joe went south home and I detoured east to get a couple more in.Still feeling a good flow my last 3.5 were faster but did not feel like I was pressing. It was a good day very positive mentally I'm really believing my goal is within reach, and physically  reassuring that my training is paying good dividends.

5.1 am miles Well relatively am miles closer to noon once we were able to actually get out and go kept a moderately slower pace just enjoying the spring like weather. Took the golf course loop and going west on Winchester stepped in another sharp rock in my crocks right on the ball of my left foot this time blah now both feet are bruised pretty good but I finally learned my lesson. Going to cross to the south side of the road for that stretch between 7th and 11th west at least I can run on the sidewalk by the trailer park then just cross back further west. Good run other than the rock ha ha

7.0 pm miles Was a little rushed leaving for my evening run had stuff to do and squeezing a run in  between. Started out very relaxed core engaged and making sure I was finishing my strides out the back and staying light on my toes. I really did not feel like I was forcing the pace h.r. stayed in the mid 140's once I finished and finally checked my watch it was showing a 7:47 ave so I was pleasantly pleased with the pace hoping will continue to improve

6.45 am miles New route this morning added a little onto the golf course loop. Ran this one purposefully very slow to get a feel for the pacing for Canyonlands half. really takes some restraint to keep that level slow pace but it is doable very chatty pace for sure and get to see everything along the way.

7.0 pm miles Back up on my toes tonight and another new variation route wise. kind of a cross between the 7th west and hospital loops. Started out relaxing into my groove 8:40 or so first mile then eased into a nice long stride miles 2 thru 4 were about 8s except for the light at 53rd I had to wait a minute and a half.Then down 7th west to vine and east to state. Back toward 53rd and missed the dang light again so another 45 second or so delay blah back south looping the neighborhood west of home to complete the 7th mile so I finished with an overall 8:12 ave lights and all. Felt like I could and wanted to go more but I am kinda cutting back so I have something in the legs come Saturday...It is really hard for me to cut the mileage back really need to show more restraint 

5.3 am miles Hybrid 3rd west hospital loop. Started out with Joe slow easy pace his ankle was bothering him some. By the time we got 1.5 miles in he was done. He turned up 6100 heading home I continued north to finish. Found myself easing into a good comfortable pace virtually running through tomorrows race in my head. would really have enjoyed going more today but forced myself not to. I can feel the core work and concentrating on finishing my stride are really paying off as of late.I am sure that I still have a lot more work ahead but things are progressing nicely.

So now that I am on my pc I can give a decent race report. I tried earlier from my phone but for some reason it will not let me enter anything in this portion of the page.

Today was an experimental day for me. I changed a few things in my race day routine to see what the effect would be. First I actually got up and ate earlier usually I don't eat on race mornings and have to have at least 2 hours between eating and running . Second I warmed up ha ha usually I will stretch and loosen up but today was going to be different.

So I arrive at Salt Air about 9:15 get my bib and run into Mike we decided to get a couple miles warm up which was nice it was perfect weather for this event. We finished our 2 with about 3 minutes to the gun right about what I had hoped for. I was hoping to keep this just under 7 m/m pace which is not a p/r for me but I have been putting some longer miles and did not really cut back much coming in. Starting out I got into a good fast pace but it did not feel too fast I wanted to make sure I didn't burn up.Getting to mile 2 was feeling good everything flowing smooth in a good rhythm,continued this good feeling through the turn around. The breeze in the face was not my favorite but I was feeling pretty good yet legs still had some life in them. About the 5 mile mark feeling a little fatigue nothing unexpected tho and not what I had experienced in the 5k two weeks earlier.Coming to the 6 mile mark was holding it together keeping from going yard sale with arms and legs everywhere,still not totally trashed pushing through to the finish was pleased with how things went. 42:50 on my watch(did not peek at it once through the whole race ha ha) splits were 7:01,6:56,6:47,6:53,6:52,6:47and 1:33(6:36 pace) So there is my extra long paragraph about how my race went still feel like i need to work on some speed training to get down there,but so far things are going well.Keeping my main focus on the Ogden full will be doing a couple other things to keep well rounded in there as well