prlmanrunning

10.0 afternoon miles Braved the gale force wind and stinging snow, not sure what inspired me to attempt this but I did, Ran the winco loop and going south on 7th west felt like the snow/ice crystals were giving me a microderm abrasion treatment peeling my face off but i fought back as determined as ever. Not going to let the elements win ha ha. I kept in mind that as soon as I hit redwood and turned back north it would be pushing me so I had that to look forward to. The legs were working fairly hard through this whole run keeping a fairly quick turn over. I could tell they had a couple weeks of higher mileage but my body responded quite well recovering from the head wind and hills fairly quickly while keeping the same cadence. By the time I hit the hill coming up off the parkway trail though they I knew I had put in a good solid run. the last two miles I focused on keeping good posture and form which is an important factor to remaining relaxed and being able to push through toward the end of a race. Mental focus and not falling apart.10 miles in 1:17:07  for a 7:43 pace

7 am miles slower easy miles just to get loose and relax. took the 13th west loop and the hills this morning really woke my legs up. Even though I was at a slower pace. I needed this run to really just let the last few days sink in. Finished off the workout with lunges,cross overs,push ups and butt kicks.

5.0 am miles Ran the golf course loop with Joe. Good relaxing run, first day of spring yay it was really nice out even with the snow on the grass. Feeling a little off at first but felt a bit better as we went. Not sure what it was, kinda congested and snotty but you know this too shall pass ha ha. 

11. 3 pm miles Winco loop again tonight was not highly motivated but decided if I was going to run I might as well give it a decent effort. Still had some lingering funk going on from this morning so I was not pushing real hard,but had a good solid somewhat of a progressive run started out slow then had to hit one of the construction porta pottys about a mile and a half in. After that I worked my way into a decent run getting a few seconds faster each mile. Glad I made myself go instead of wussing out :)

7 am miles on the 13th west loop started into this one slowly wanted to focus on form posture. Slowly progressed a little faster each mile making sure to keep relaxed and faster but keeping it all in line not ending up in a yard sale sprint with arms and legs flying everywhere. Finished feeling good like I could have gone longer but I wanted to save some for later. Topped off the workout with lunges,pushups,crossovers, inversion table crunches and planks. Worked the core pretty good this morning.

13.1 pm miles Realized two things I am really loving right now. Half marathons and night running. So I took the chance on this awesome night and put them both together. Went out on the 78th and redwood loop and was in my own little happy world. Not running extremely fast just enjoying the run for what it was.

5.2 am miles on the golf course loop. Was trying to make this a speed workout but it turned out to be more like intervals. Go fast then wait... for train and traffic lights oh well I did get some good faster miles in

5.3 pm miles After work came home and did about 2 hours of  roto tilling on the garden, talk about cross training ha ha. then home to eat and get ready to run. Went out for a short shake out more to get loose and stretch out after a long busy day.

3.6 am miles No I really didnt take today off just late with my entry ha ha It was an easy day for me with short easier miles then got busy in the afternoon /evening which was fine since I was planning on a long run Saturday. Joe and I took the 7th west loop he is getting back into it pretty good now soon he will be ready for longer runs. 

This was a two parter trying to get my pacing time dialed in for the Riverton Half Marathon then getting some extra in to finish off a longer day 

13.1 miles on the Riverton course started out with Chad,Skip and a couple others the first two miles were a little faster than I usually start and I knew if I tried to keep with them my goal of hitting pace for the half then getting miles after would not happen so I let them go and stuck with my plan. The wind was not much fun and but I managed to get through the course feeling really confident. I didnt have to push too hard it was a good solid effort through the whole thing. Finishing with in 1:37 so a couple minutes to spare in case the weather is bad next weekend. Splits were 7:37,7:19,7:20,7:44,7:30,7:22,7:38,7:27,7:46,7:14,7:24,7:16,6:59 and 1:04 equaling 6:58 pace. Overall a 7:26 average. Quite happy about that

9.0 miles After getting a drink and resetting myself started on my second part. Was not looking to keep the same as the first part but was still feeling good. Fell back into a good pace again, the wind had picked up but I was still getting through it pretty good. Splits for this chunk were 8:21(stop light)7:59,7:48, 8:19(stop light)7:32,7:24,7:17,7:06,7:46(stop light) for a 7:44 average. Over all I feel really great about the whole day. It is right on where I want to be for the Ogden full would like to finish around 3:15 or so and with this run my confidence level just went way up :)