prlmanrunning

Finally back on the puter to post right instead as a comment lol

12 am miles. Brick type workout this morning to better dial in my pace and get a good feel for it plus keep the body and mind loose. Started out nice and easy 8:29,8:08 then pushed up a little 7:51,7:39,7:54,7:44 then closer to mp 7:40,7:22,7:10  added in a couple closer to hm pace 6:57,6:57 then back to mp 7:24 chanting my goal pace in my head over and over through the run as I ran to ingrain it into my brain. Then did a bit of slow jog/walk cool down. Legs are feeling really good now just have to use some self control and get my workouts in but not wear them out 

8.0 am miles. Easy run this morning just to let my body absorb the last couple days and have a somewhat easier day. did the 104th loop reminding myself to take it easy. Finished with some cross overs,lunges,pushups and core stretching and crunches. Great start to the week :)

7.0 am miles. Met Chad,Rachel,George and the RunGr8 guys at the running store for a nice little run this morning. Kept it fairly easy although somewhere in there we mixed in a couple semi faster miles in on us without realizing it :) Finished five with the group then Rachel and I went for another 1.8 to get her 6 in and the extra .8 for the end of the week and being freaky about my miles i put the other .2 to get 7 I know I am strange that way. So the rest and relax continues

5.5 am miles. Chad called last night wanting to run this morning and I am a sucker for a run and I needed this structured workout so I agreed to go :) Met at his house and went on his 4 mile loop plus we added on to the end. Warmed up the first 1.5 then hit mp for the next 1.5 at mp then steeped up a bit to about hm pace for 1.0 then back to mp for the last 1.5. I was really wanting more but exercised some self restraint and called it good.  5.5 miles in 41:32 @7:36 ap  legs are getting lots of spring in them. the next couple days will be lighter yet

2.5 am miles just to shake it out. Legs feel way good, incredibly springy. I dont think they have felt like this for a long time. Had to keep slowing myself down and remember this was just supposed to be a warm up type run. Finished off by walking a bit more then cross overs,lunges,pushups and ab stretches. Will prolly get on the inversion table and Migun massage bed later.

Started off way faster than I had planned but I was feeling relaxed and the pace was just there. I hoped I was not burning myself for late in the race but it is a case of either be sore or be sorry tomorrow. Kept a fairly faster pace figuring I would at least bank some time in case I needed it later. Hit the half in 1:34 not sure if I could back it up but kept on smooth and steady fast but still controlled pain ha ha. Then hit the rollers before dropping down the canyon carrying about the same pace but feeling it a little by now. Winding down Ogden canyon on increasingly tiring legs feeling like I was slipping a bit time wise feeling more labored looking at my watch duh i was actually running faster.. too fast. So I slowed a little back to the pace I was at previously. Then with 3 to go I was feeling spent but convinced myself ONLY A 5K to go you can run a 5k easy. So on I go getting to the bottom knowing I am tanking it feels like I am running slow motion. Just make the finish line I willed myself to keep turning it over. Just when I thought I couldn't go any more I didn't have to YAY I did it. When I crossed the finish line I could swear my watch said 3:12 which was perfectly good for me 3 min faster than goal pace, 10 min faster than my pr and 13 min faster than I needed for a BQ. After the finish I was a bit wobbly and at some point restarted my watch ha ha. Then looking at the official results later it shows a 3:10 i could hardly believe it. I guess picking up the 3:10 pace band last night and putting it on this morning more for comparison was maybe an omen :) Any way sorry for the long rambling post my glycogen must be low I am being goofy

Splits were

 6:53 7:15 7:01 7:02 7:01 7:14 7:18 7:14 7:29 7:23 7:31 7:20 7:20 7:12 7:25 7:09 7:03 6:59 7:03 7:20 7:02 7:06 7:07 7:23 7:17 7:29 and the last chunk is skewed since I accidentally resarted my garmin as I was wandering around in the finishers area