prlmanrunning

10 miles this morning easy recovery after yesterday and three trucks this morning followed by 3 hours in the garden with a shovel and rake. Was intending to get a few miles this evening but with more trucks and late dinner it didn't work out

4 miles of laps in the warehouse today while waiting for trucks. Decided to run instead of the elliptical. 14 hours at work coming home and eating. Wanted to run again but didn't get to it

10 easy am miles before starting work

10 afternoon miles on the track at the gym. Decided on some faster float/fartlek work today. Started out with 2 mile warmup 8:46 and 7:45 then kicked into my routine. It is a 1/10 mile track so I went 2 miles 5 repeats at 2 laps faster then back off to semi tempo pace for 2 laps keeping the pace faster overall 6:55,6:35. Then did one mile steady 6:55 which felt almost like recovery before I started into another set of 5 (2miles) 6:24,6:23 followed this with 3 mile sustained effort 6:56,6:56 and 6:44. 10 miles total @ 7:02 average. Feeling very pleased with how this went specially after 10 in the morning. It bodes well to get good sustained faster miles in on semi tired legs.

10 miles on my 13th west state street loop. Started out figuring on an easy paced run,my legs were feeling sluggish at first but by mile 3 I had loosened up and got into a good rhythm. As the run unfolded I wasnt wathing time or pace, for some reason my body turned it into a progressive run and I didnt even know it until the end when I finally looked st my watch. first mile 8:08 last mile 6:49 totals worked out to 10 miles @ 7;34 pace 

6 noon time shakeout miles. for some reason my runs seem to end up progressive. Started out at 8:02 and finished up at 7:01 pace for a 7:27 average pace

6.5 miles this evening went from 7:55 first mile to 6:40 m/m for the last 1.5 miles. Stretching out my stride yet keeping light on my feet as well as keeping my usual quicker turnover. worked out pretty well 6.5 miles @7:17 average pace

8 easy noontime miles down to pick up my truck from the shop. Kept it fairly easy just loosen up and let everything flow. Feeling good hoping to have a good run tomorrow. I am typically not a 5k short race person but a free entry is hard to pass up. Totals for today 8 miles @ 7:45

3.5 warmup miles before catching the bus

3.14 miles running of the leopards. Started out fast but still under control. I usually dont go out very fast but forced myself to today. mile 1 @6:02 feeling the spike but I expected that. Down and turn toward research park. some uphill then around toward foothill mile 2 @ 6:10 settled in and getting back under control. Over and down 8th south(sunnyside) mile 3 @ 5:55 down the hill and onto the track for the final 300 meters @ 5:38. race totals 3.14 miles in 18:57 for a 6:02 average(race clock matched mine but different distance 3.1 @6:06) afterwards I looked at results. They had me 32nd finisher 3rd in age group then later in the day after they took masters out of the mix I am sitting in !st in age group yay 

3.5 miles with Tiff at the gym, after the race I went home picked up Tiff we went to the gym and ran the track for another few miles