prlmanrunning

14 am miles Way nice out today, still a little coolish but good running weather. Got out to let the legs stretch was only planning on a nice easy run something not too long just an easy pace. Feeling pretty good after yesterday found myself in a nice relaxed groove and set the cruise the day was just so inspiring.. Took an out and back on the JRP steering clear of traffic and all. Once I finished I was surprised to see I had finished in 1:52 right on an 8 min average shocking that my legs were feeling pretty good after yesterday. Of course today was as calm as can be thank goodness. It was good not to be blown all over the place :)

7.0 am miles 13th west loop. today took some time to get going. stopped at the light on 3rd west then had to make a potty pit stop and all this in the first 2.5 miles. After these minor delays the rest of the run went rather well got some good solid miles in at a medium pace to add to my base. No evening run planned bowling night

7.0 am miles nice easy golf course loop this morning just adding some good base mileage,relaxed and easy . then home to do some core work, lunges,push ups roman chair leg lifts and planks

14.0 pm miles was not sure what I was up to when I walked out the door. Turned south on state and continued out to 106th south. Started out fairly moderate and somehow by the time I reached 106th and 7th east it turned int a sort of progression run coming back north speed seemed to gradually increase.I was not feeling over worked but I was pushing the tempo. I was really kind of having fun with this one. Thought it was 13 mile loop ended up 14 instead yay bonus mile. Missed a few lights but it is to be expected when you run the streets.Finished with about a 7:58 average

splits 8:40 (light) 8:54 (light) 8:22,8:42 (light)8:08,8:21,8:01,7:44,7:27,7:40 (light), 7:22 ,7:16, 7:16,7:34

8.2 am miles Winco loop in reverse to mix up the hill. It was way windy out this morning , thinking even more so than last Saturday. Was not pushing too much today just recover from last night and get some good base miles in. Was feeling pretty good actually until I started the uphill going south on 13th west toward winchester, the hill combined with the gusting wind had me feeling like I was not making forward progress at all. Once I reached 70th south and turned east the wind was straight side ways hard enough that my right foot kept hitting my left leg trying to trip me ha ha. At least when I started south on 7th west it was at my back helping me along. All in all I got a decent run in. With all this snow I may actually end up on the T/M in the morning we shall see.

10.5 am miles Was not sure what the roads would look like this morning so I opted for the treadmill in the garage. Have not been on a t/m for well over a year,I like the outside way too much. Was working the incline pretty good to keep from getting too bored. Started with a mile warm up and then worked the incline starting at one and went up .5 every lap (1/4 mile) until I reached 3 then proceeded to go back down the same way continued this for 7 miles, held mile 9 at 2  then did 1.5 mile cool down. went inside for core. Lunges,planks,inversion table sit ups, bicep curls and 10 min relaxing on the inversion table

6.5 pm miles stretch out run tonight. Got it in before the weather turned ugly still feeling fairly good did not push too hard just warming up and stretching out

7.0 am miles Nothing fast about this mornings run,it was all about balance trying not to slip on the ice and avoid the slush puddles. Did get some good work lifting my knees getting my feet out of the snow though. It really was a nice morning to be out regardless of what the roads sidewalks were like. Its good to just go and play in the snow sometimes

20.2 am miles Met a group at Highland high for an out and back at 8. We left the school  not at too fast a pace RAD,Toby Andrea and  I were cruising along chatting and enjoying the morning .Jake and a few others were up a ways like always. About mile 6 Andrea doubled back ,Rad and Toby stopped to fuel and hydrate I went on from there as I knew I would be longer getting to the top. I stepped up the speed some over the next four miles to just above the hairpin turn then was on my way down. The first few miles I kept it under control so I wouldnt trash out before the run was done . Then proceeded to increase slowly. By the time I got down to 19th east I was almost at 10 k or half marathon speed which I held through the rest of the run. Feeling fairly good even with the bigger week