Marlin

AM   7:00 am run as I slept in some this morning.  Started out at the Greenbelt and did the Sunnyside - Freeman Park loop, it was cool and windy running South but felt great running with the wind heading North,  it was a nice run this morning!    9.76 mile run

AM   wel I was a little nervous about this 20 miles run as I have not ran a 20 in 8 weeks.  It went ok except for the last 2 miles got hard and could feel sorness in my hips.  Two weeks til Lost Dutchman Marathon and I think I am as ready as I am going to be with the little time I have had to train.   The same run as yesterday only 2 loops and 3 around Freeman Park. (Greenbelt - Sunnyside - Freeman Park loops)

AM   Ran out side this morning as the temps were great but it was slick out. It was an ok easy pace and will be my only run for the day but will x-train this afternoon.   Started out at the Greenbelt and ran the Sunnyside / JHB loop + some

PM   7 miles on the elliptical and then the hot tub

AM   Speedwork this morning, I felt much better for this mornings run then last weeks speedwork.  Shoulder has felt much better as the soreness in it is starting to let up some.

AM   Just an easy out and back run this morning from the Greenbelt out to Sunnyside and back. Temp was just cool on the out as the wind was from the south but the back was much better.  Only run for today but will be in the hot tub this afternoon :-)

PM  7 elliptical miles

AM   4 easy miles,  cut the run short because my calf started to hurt some.

PM   7 some what hard miles on the elliptical

AM   Went to the gym this morning and ran with Jeff and Curt and a great time. Just a Z1 run and will do the elliptical this afternoon again.

PM   4.50 on the elliptical

AM   I had a great time this morning running with Curt and just catching up on stuff and talking about memories.  7.42 easy miles this morning as Mauri and I are flying to Arizona in the morning to spend a week down there and to run the Lost Dutchman Marathon on the 17th.  I am getting excited to run it and also know it will just be a run and fun times as I am nowhere close to race ready.

AM   5.50 miles in Phx around the trailer park, calf felt tight some

AM   ran in Phx. around trailer park

AM   Tempo run on the beach in San Diego, amazing weather I was holding a 7:25 pace

Day off

AM   5 easy miles back in Phx.

AM   Easy 2 miles

Lost Dutchman Marathon

My wife got me to the bus pick up area around 4:30 am and there was runners on the bus already and just had to wait for 10 or 15 min and we were on our way to the start line.  Got at the start and off the bus and all the people were nice and helpful with coffee and water and a nice fire to stand around.  Had to walk a little ways to the start but not to bad, (not like Boston walk to the corals)  Plan for the race was to just hold an 7:50 to 8:00 min pace for this race and even effort race.  Race started and it was some down hills with rollers in it and the views were just amazing and the temp was around 50*, hit the 10k at 47:59 (8:00 pace) and felt very good but had to work hard to hold pace back and not speed up.  I was just enjoying myself and had forgot to take 2 of my gu gels and knowing that was not going to be a good thing late in the race.  Hit 13 miles at 1:44:19 (7:58 pace) and now had some down hills mix with alot of rollers and had a long 3 mi

AM   3 mile easy run on the TM and running with Gray,  Things felt OK and just alittle tightness in the quads.  

4 x 30 reps of set ups

Stretching

AM   4.50 mile easy run this morning as I was just alittle tight but not as bad as yesterday.

elliptical miles  - 2.60

PM   3.76 miles on the stairmaster - 4.31 miles on the elliptical this afternoon.

AM   Went to the gym early this morning as I had to be to work to give a class on fall protection.  3 mile w/u and 4.25 miles at Z2 run  and .50 mile c/d

PM   Easy 3.50 mile run this afternoon

4.17 elliptical miles after the run

a good day of workouts as the body is feels good after Sunday's marathon, just a little bit of tightness but not bad.

AM   Tempo run this morning - 10 min easy w/u - 45 min Z2 run - 30 min tempo run - 5 min c/d,  Felt ok for the most part but HR got alittle higher over the 1 mile

PM   4 easy miles on TM

         1.67 miles on stairmaster

         2 miles on the elliptical

AM   Got to the gym at 5 am for an easy run, two mile w/u  and then did intervals of .50 mile low Z2 run and .25 mile pickups.

PM   6 mile easy run this afternoon, ran next to Gary and had a good talk about running stuff

3.25 miles on the elliptical after the run

AM   I had therapy on my shoulder yesterday and was not able to sleep this morning, so I went to the gym early for my long run.  10 miles at an easy Z1/Z2 run and did a progression run from mile 10 through mile16 and HMP at mile 17 and a 1 mile c/d.  I felt good this morning as I was only going to run 16 mile but wanted to throw 2 more in as a faster pace. 

PM   7.11 mile in 1 hour on the elliptical    Average HR was 117    Cals burned 1057

Step ups - 3x15 each side

Wall squats - 3x15

Lunges - 3x20

Leg curls - 100# 3x8-10

Leg extentions - 100#  3x8-10

Setups - 3x30

Side crunches - 3x30

weight was 191

AM 

1 mile w/u at 9:00 min mile - HR was at 134

28 min at 8:00 min mile - HR was at 132

45 min at 7:41 min mile - HR was at 142

60 min at 7:41 min mile - HR was at 140

1 mile c/d at a 9:13 pace - HR was at 121   total 8.52 miles

PM

4 mile easy run on the TM

5.25miles on the elliptical

AM

10.02 mile speed workout         1503 cals burnt off

1.25 mile w/u at low Z1

8 x 600 x 200 speed work

1 - 6:00 / (143  2 - 6:00 / (149)  3 - 6:00 / (151)  4 - 5:52 / (153)  5 - 5:46 / (154)  6 - 5:36 / (154)  7 - 5:30 / (154)  8 - 5:24 / (156)

.50 mile c/d

Remainder of run was trying to get to low Z2 and was not able to as I got close but was for the most part in upper Z1 135-to-138

PM

Strenght training

Squats - 3 x 40    Lunges - 3 x 30    Step ups - 3 x 15    Dumbbell deadlift - 3 x 15    Leg curls - #100  3 sets of 8-10    Leg extentions - #100  3 sets of 8-10

Elliptical -  1 hour for 7.02 miles     1002 cals

AM       5 miles

A very hard run this morning as I kept stopping and resting , I was tight and just was not into the run

PM          5 miles

A little better but still no energy

AM    11.66 miles        1787 cals

45 min Z2 run for 5.70 miles  HR was (143)   pace was 7:47 to 7:41

40 min Tempo run for 5.45 miles  HR was (150)    7:24 to 7:19

5 min c/d     pace was 10:00

PM   

4 mile easy run  at low Z1    608 cals

4 miles on the elliptical  for 500 cals