Marlin

AM   Went to the gym this morning for a run on the tm

A great workout at the gym this morning,   16.6 hard miles on the stationary bike and .50 miles swimming

AM   Did Lynette's class this morning and man I have some stuff to work on !!!  I was so nice to do this with my wife and to catch up with Curt also,  and the went upstairs and ran on the tm for 1 hour and did a 5 min c/d.  A great workout this morning

PM   4.5 miles on the tm at the gym again this afternoon,  and rode the stationary bike for 14.7 miles

AM   A good run this morning but a little harder run as I started wearing my heart monitor this morning and running back in my zones again.  Then went to Lynette's spin class and rode 14.3 miles

PM   4.50 miles and a good AB workout

AM   8.5 miles on the tm at the gym,  I feel much bette this morning and ITB is not a problem at all after talking to Jeremy and showed me some stretches that nailed it.   I ran in a pair of new Asics this morning as I have not owned a pair in some time now, and you know they felt very good and I liked them very much but not sure about a marathon in a pair yet.

AM   8 mile run

PM   27.3 KM = 17 miles

AM   10.5 mile Tempo

PM   4 miles easy

Speedwork

AM   8 easy miles

AM   Started out at 4:30 this morning on a very nice warm morning but with just a bit of wind but not bad at all.   The first 5 miles felt very hard and didn't know if i was going to even make 10 miles but just kept pushing on and felt much better as it went on and by mile 10 i felt very good and having a great time.  Talked with Gray, Jeff, Curt, and Lynette at mile 16.5 and meet up with Andrea on my way back from Freeman Park and ran with her for 3 miles  to end the day at 23.62 miles

AM   A very good run this morning with pretty good temps also (31*)  11.45 mile loop from the Greenbelt to Sunnyside back to Freeman Park + 1 more loop at Freeman, I am very happy with my HR and pace right now and I think I will push just alittle more over the next few weeks.  Seen lots of runner out this morning also!!

I am so glad that the snow is almost gone due to the warm temps and wind yesterday, I know we need the snow to fill the reservoirs but they can have it in the hills just keep it out of town :-)

PM   24.5 KM = 15.19 miles in 1 hour flat this after noon on the stationary bike at home, this was a good hard effort and feel things are getting better with this cross-training and all

AM   Speedwork this morning ,  10 x 400 x 200  a little hard as the legs have not had a good speedwork in a while but it is nice to be ramping up again.  Was going to run again this afternoon but Gray needed me to come in and work was, getting busy at the running store as the weather is getting nicer.

AM   Got a late start this morning and headed out for a run outside as I am trying to get away from the TM and being at the gym so much as I have to work there 8-9 hours a day.  Set out a 7:30 and it was blowing and a light snow that felt like hail at times, but after a few miles the wind stopped and it was nice out.  10.50 miles and plan on a comp trainer rike at the store before work.  I love my new Trex and how it fits and all

PM   15.4 miles on the comp trainer in 1 hour, did a hard course this afternoon with some big 7.8 grade uphills

AM   18.15 miles on a windy cold day,  ran 6 miles before running into my wife and ran with her for 4 or 5 miles.  Was having a hard time from mile 12 on I think due to the wind and was very glad Glen picked me up around mile 16 and ran with me for the last 2+ miles.  Thanks Glen we will have to run together more often

AM   It was a nice morning out but wanted to run on the TM at the gym due to my sore knees and calfs,  I wore the Asics Nimbus 15 that was given to me by one of the reps to try out and I HATE THEM !!!!  I wore them on shorter runs and was just so so but on the 18 miler yesterday they suck.  Well I now have a great looking pair of gardening shoes. 

The run was ok but was taking it easy

PM  10k run around the river in shorts over lunch,  it was so nice to get outside and run but was a windy run also.  knee felt better and don't think it will be an issue at all

AM.  Went to the gym this morning for a speed work run,  8 x 600 x 200  and finishing up the rest of the run in zone 2 for 10.50 miles.  I felt much better this morning then last weeks speed work.

AM. A slow 7.5 miles around the Greenbelt

PM. What an awesome afternoon for a 6 mile run around the Greenelt again

AM   Tempo run this morning,  45 min at a Z2 run and 45 min Z3 run - ran on thetm at the gym this morning and ran next to the window

PM   Went outside for the first time on my new bike and had a blast but it did start to snow lightly and headed back to the shop to get ready for work.

AM   7 easy mile on the tm at the gym this morning