prlmanrunning

Went out about 11 this morning to about the most windy day I have run in or at least that I can remember. Heading south on 13th West I knew it was not going to be fast but I wanted a long run so I settled in and kept going. At 126th I turned east figuring I could take the JRP back and the wind would push me. I was wrong lol the wind was swirling but not helping at all.

Keeping with my plan I ran smooth and relaxed. Not worried about time or speed putting in a solid run was my goal. First 9 strait into the wind were in the 8:25 range 9 through 15 were around 7:55 ish 16 through 19 7:45 range and the last two were 7:22 and 7:23. I felt pretty good about the run as a whole. I kept within myself, kept from letting the wind deter my efforts or cut it short (I was really thinking 16 when I was leaving the house) and I finished fairly strong considering. Totals for the day 21 miles @ 8:03 average

10 tempo/fartlek miles on the track at the gym, Started with 5 progressive 8:03,7:31,7:17,7:11and 7:05. then did 3x1 mile with 1 mile recovery so mile 6-6:23,7-7:11,8-6:16,9-7:23 and mile 10-6:16. Fitness level getting better all the time and converting to longer distance. Feeling more confident every day. totals for today 10 miles @7:04 ave the hot laps feel so much better than they have for a long time.

8 noon time miles. Ran my SHP loop. Was feeling pretty good,staying relaxed and light on my feet 7:54,7:40,7:40 not watching my watch just going with the flow. Around the park 7:32,7:27 then back down 21st south for the last 3 I decided to bump it a bit 6:53,6:49 and finally 6:30 to finish. I thonk this is the fastest I have done this route yet. 8 miles in 58:25 for 7:18 average. Was not expecting this type of run after yesterday. But it felt good

4 afternoon miles with tiff on the track at the gym. We were going to go longer but her headphones crapped out so she was done. No music no run for her lol

7.3 miles this afternoon. Tiff and I started out on the JRP then once we got to Gardiner village decided to get onto the roads and get a better workout. More hills/ grade change Plus a little wind to spice it up. Nothing fast out enjoying the beautiful weather

Triple dip Friday

4.25 miles took my car and dropped it off at the tire store then ran back to work.

4.25@7:21

4.25 miles afternoon to pick my car up 4.25@7:29

Drove to Moab got settled then went for an easy shakeout to cap off the evening 4.5@7:55

I paced the Canyonlands 1/2 today 2:10 group what a blast I do enjoy pacing and helping people achieve their goals. It was so nice at the beginning but by the time we got to mile 5 the wind was gale force in our face. Besides that it was so amazing with all the scenery.

Ran the mile from the hotel to the busses then another 3 to warm up. Approx 8:30 ish pace. Then 13.28 for the race and another mile back to the hotel. I had intended to run a few more but it was very windy and threatening to rain so I called it good.