prlmanrunning

8.0 midday miles Hybrid run today. Did 2 miles to the gym warm up then 4 miles on the track,good thing I was more or less doing a slow recovery type run there were quite a few people at the gym. Got a good chance to work on my skills getting through traffic similar to race day from the back of the pack ha ha.then 2 miles cool down on the way home. I could have just done it all outside it was decent enough weather and the snow/slush wasn't too bad except I told tiff I would run at the gym with her. It worked out well enough 

7.0 am miles Was not highly motivated this morning sort of a blah wake up. Knew I couldn't let myself off though would have had the nagging feeling all day of "I know I should have ran". So I bundled up since it was colder than it has been in a while and out the door I went. Thinking maybe 5 when I started since my mind just was not there. Once on the road though things started getting better, by mile 2 I was feeling better about the morning and pushed up the pace a little. Now the blood was going and so was I. Not terribly fast but my fog was lifting so I continued west and up the hill to 13th west instead of turning by the golf course. At that point I was committed to 7 one way or another. coming around and back east on 59th was so glad I had guilted myself into going. The sun coming up and clear sky, Its going to be a great day :)

8.0 am miles Took the 13th west loop+ today. Got a 2 mile warm up at 8:45 pace then hit the hill at 13th west pushed it a little harder going up feeling pretty good. Once I go to the top decided to do turn this into a fartlek run alternating between 1/2 mp and active recovery to get a feel for some distance speed somewhat simulating the 15k this weekend. Kept at this for 4.5 miles didnt want to over work but get some good vo2 in. then ran another 1.5 mile cool down. will hit the gym later. Feeling good about this workout :)

8.0 pm miles Went to the gym planning on a good solid medium paced run after this mornings playing around. Started out well enough but then it it turned into some type of progression run.I found some kind of groove by mile 3  was really at a strong pace at 6 had progressed a little more,didnt want to push too hard tonight and it didnt feel like I was putting out too much effort sustained the faster pace through the final 2 miles then did a couple laps cool down. running time was right at 59:20 for 8 miles (80 laps)  according to the watch (no garmin indoors) Really surprising the pace felt good and legs were not too taxed still felt there were a few more miles in them

8.0 am miles on the JRP (Jordan River Parkway) relaxing recovery run letting yesterdays workouts sink in. Body moving well getting the, circulation going and keeping in mind not to speed up and negate the recovery process

9.5 pm miles 95 laps at the gym lucky for me i was able to just zone out and run a good relaxed pace normally I opt to run outside but tonight I had my niece and nephews with me,they wanted to swim and I could get my workout in so it was a win win. Got some base miles in and 20 min of core work after.

8.8 pm miles New route today was not planning on going quite that far but I was enjoying this new route I didnt want to cut it short. Out under the stars just inspires me. I was not out to run fast tonight mostly some good solid miles, really wanted to run longer but thought better of it since I am racing saturday. have not cut back as much as originally planned so we will see how the 15k goes

5.5 pm miles nice and easy shaking the legs out in prep for the morning. A few strides in the middle to get the hamstrings loose. Hard for me to cut back mileage I just want to keep going specially under the stars at night wow. Did not cut back too much this week either well I guess we will see how it all runs out, will be fun no matter what. Looking forward to watching Jake,Walter,Fritz and the rest of the speedsters burning down the road in the morning

Getting to Salt air with  my van on its wheels was a feat in itself the wind was so bad  I was rocking and luckily not rolling over. Once I finally got there went in and got my bib and stretched some, had to talk myself int going back out to brave the tornado to warm up, managed to get 2 miles in without being blown into the tumble weeds. I was hoping to average around 7 m/m today but was not sure how it would go with the wind and my lack of letting up too much mileage wise through the week.Finished warm up with about 2 min till the start so I was feeling about as ready as ever. From the get go I was setting what seemed to be a good fast pace but not uncomfortable to sustain, after the first mile and a half I was in a decent size group and we were getting through the wind fairly well but by the time we got to two miles the wind was taking its toll so I was left to fend for myself. I was eyeballing another group with Mike and a few others that were 50 to 100 yards ahead of me but it was taking what I had to keep going at this pace and we seemed to be going about the same speed at the half way mark. Once I made the turn around the wind was just beating on my chest,I could see the group gain some ground on me but being on my own I just kept at it as best I could. I was still carrying a good strong pace just could not increase much. It seemed like I was gaining a little on the group but not enough to get me there before the finish line. Coming down to the final stretch I was not sure where I was time wize( I hadnt looked at my watch haha). Crossing at 1:05:20 on my garmin which works out to be about 6:59 pace right where I had hoped. So my miles and the wind did not get the best of me. I went back out for a 4 mile cool down still feeling pretty good about the whole race.