prlmanrunning

10.5 morning miles Took Joe on the winco walmart loop. Felt good to gbet out and get a good stretch out run in. The weather cooperated mostly overcast kept us from getting too hot. It was a bit windy go figure, other than that it was awesome :)

4.0 am miles I really did try to log thid on monday night but could not get on for some reason .. any way. With limited time and a storm brewing I decided to make the most of the morning and opted for speed work. I did not realize the wind and weather were so bad until I was already out the door by then I had resolved to go on as planned. Ran a mile to warm up then did 6x800 at about 5k speed with 800 moderate pace in between. During my first one my hat blew off my head luckily it stuck to a fence so I was able to retrieve it  and just carried it through the rest of the workout. By the time I finished the last one the wind was howling and rain was beating down so I didnt even cool down like I should have but it all worked out I was up and about most of the rest of the day any way

3.6 am miles Did the 7th west loop with Joe. Easy pace morning stretch out then finished the workout with some push ups,planks,lunges,butt kicks and cross overs

14.0 pm miles 106th south loop to 7th east. Braved the construction zone on state again to get this one in maybe some day they will finish whatever they are doing who knows. The first two miles were easy pace getting into my groove. Did not want to go too fast any way the terrain was trecherous specially in the dark. I finally got into a good moderate pace feeling fast yet relaxed. Was able to just let it flow from then on out just enjoying myself. I love it when I can get some medium fast miles in and still relax and let my mind wander. Finished in 1:49 a 7:50 ish pace 

7.0 am miles was not sure how my legs would bounce back aftter last nights longer run. But evidently they did not mind too much. I took the first mile nice and easy getting everything loosened up. Then I got into a good turnover feel and before I knew was moving right along. The weather was much better and got to see the great sunrise. I finished in 53 min about a 7:40 ish pace 

11.0 pm milesWas not highly motivated tonight,I think more bored sitting around after dinner but I couldnt let myself sit idle so I headed out into the night. It was just starting to sprinkle and a little swirling wind when I was leaving.Tonight was more about getting some good easier miles in and letting the last few days training sink in. Off and on drizzle kept me cool it was quite pleasant, rain doesnt bother me much at least it was not howling wind. I almost ran up on a skunk by the JRP lucky for me I was paying attention and slowed down until the coast was clear,dont want to startle one of those at close range in the dark. Rounded out my night with a few push ups,cross overs backwards butt kicks and lunges for good measure 

5.3 am miles Perfect weather for my morning stretch out. Had to be to work earlier so I kept it short and sweet. 5.3 miles in 43 min about an 8:10pace or so 

7.0 pm miles Had to trucks early this morning so I didnt get my morning run in, felt like a slug all day long blah. I was on the go all day so finally after packet pickup tonight I got to get out and run yay. with the lower mileage the last two days I could have gone for a long one tonight, but thought better of it since I am pacing the 1:40 group in the morning for the Riverton half,plus I will get some extra mileage in to make it a long run day. Some what of a faster pace /tempo for tomorrow so i have that to look forward to. Tonight I stuck with what felt to be a good stretch out tweener pace not too fast or slow finished 7 miles in 55:07 feeling rejuvenated and fairly lively. Hopefully this feeling carries over to tomorrow,

3 mile warm up with a great group nice chatty miles before the race.     13.1miles pacing the 1:40 group average 7:37 per mile nailed the pace finished at 1:40:01 not bad with the wind and all. this is kind of a bugger course.     4 mile warm down with Kelli,Rachelle and RAD thanks for the extra miles you all totally rocked the race!!!!