Marlin

Had to make it to the gym at 2:30 am to get my 16 mile run in before i headed to the Salmon River to get some Steelhead fishing in. Have not done a much fishing this year as in the past due to my running, but it is ok.

16.0 miles in 2:09:16, mile 1-8:34 , 2-8:20 , 3-8:13 , 4-8:06 , 5 to 16-8:00 min. mile.  HR never got above 141.  It was warm in the gym this morning, i was soaked. 

Got back from the fishing hole early, you know you tend not to eat as good as you do when you are at home and felt bad and just needed to run, went to the Greenbelt and wanted to make 4 loops but the wind came up and just didn't want to make another loop and was very happy with what i did get in.

6.93 miles in 55:48 for an 8:03 pace

Well it was just to windy after work at 3:30, so i went to the gym for this run.

10 miles in 1:20:46,  with a 0.5% incline overall pace of 8:05

Speed work today, 1 mile w/u  7 x 800 x 400,  .75 mile cool down at 8:34 pace  then finished up the run at 8:00 min. to 8:06 pace.    6:58 (136) -- 6:40 (144) -- 6:35 (149) -- 6:27 (152) -- 6:22 (154) -- 6:18 (157) -- 6:15 (157)

10 miles in 1:19:50 at a pace of 7:59,  it was a good run and felt very good,  HR never got above 141.

Tempo run today,  11.65 miles in 1:30:00 at an overall pace of 7:44

Stared out at an 8:00 mile for the first 45 min. at a HR of 133 to 135, and the 2nd 45 min was at 7:30 pace with HR at  143 up until the 10 mile mark and went up to 146 and felt ok still. A good run today.

3 easy miles at the gym, I wanted to run out side today but i also wanted to sit in the sauna at ther gym.  Long run tomorrow!

Set out at 5 am this morning, made 2 loops around the greenbelt and then up SRL and then down Sunnyside to Hitt road and up Hitt to 17th street and  and back the same way. Ran into Jeff  and Moxie at mile 10, it is always nice talking to him.

Set out on this run to see if an 8:00 min mile was possible and still stay in the Z2 HR (137-147),   20 miles in 2:39:50 at 7:59 over all pace, with an average HR of 144. At mile 10 pace was 8:07 and the last 10 was at 7:52 pace, had to work at it and focus on the breathing the last few miles. Need to keep working at it, and the hydration was not very well planned out on this run.

9.25 miles around the Greenbelt 4 times, very windy and i could complain about it but you know as i was running  into the head wind i was just telling myself it is a great training run and i was running in shorts and a long-sleeve tech tee so it is all good.

9.25 miles in 1:18:02

Speed workout today, 5 x 800 x 400  c/d   started out with 1 mile w/u at 8:34 pace,  6:31 (148) -- 6:27 (151) -- 6:22 (154) -- 6:18 (155) -- 6:15 (158)  and the did a .50 mile c/d at 8:49 pace and then ramped up pace every mile starting at 8:13--8:06--7:53 and the last .72 miles at 7:47 pace.  Had a great run and was fun also, i love speed workouts- a great challenge.

7.3 miles in 1 hr. at 8:13 pace, just an easy run.

Headed to S. Dakota today and needed to get my run in this morning,

Tempo run-- 11.67 miles in 1:30:00, first 30 min. was at 8:13 pace for 3.71 miles and found out that i should have had just one cup of coffee instead of two and stop quickly before going into tempo pace.  Tempo was 1:00:00 for 7.96 miles at a pace of 7:32 and an average HR of 141.  This was a good run for me and was very happy with HR,  seen Jeff at the gym this morning always nice to chat with him.

7 miles at my sisters gym in S Dakota

16 miles at my sisters gym this morning in 2:09:50 

Good to be back home and in my comfort zone again running, had a great time in S. Dakota at my sisters house and her gym.

9.50 miles in 1:16:03 at an 8:00 min. mile

Hats off to Ryan Hall for his PR at Boston. Had the pleasure to meet him at the San Diego marathon last year, what a great guy.

Speed workout today,--1 mile w/u at 8:13 pace  4 x 1200 x 400  6:27 (150) -- 6:18 (155) -- 6:11 (159) -- 6:11 (159)   10 miles  in 1:15:30 at a pace of 7:33. 

A windy run around the Greenbelt, it is my wife's birthday today and needed to make the run alittle short and get home to start the BBQ as we have family over this tonight.

7.0 miles in 55:15 at an average pace of 7:53 with HR of 140

Tempo run today, 10 min. w/u at a 9:20 pace, and 15 min. at 7:53 pace, and then went into a 65 min tempo, first 15 min of the tempo was at 7:30 pace and the last 50 min. was at 7:24 pace.    11.72 miles at an average pace of 7:40, Hr never got above 147 until this older gal got on the TM next to me and she had on this musky, mold, dry air smell that made it hard to breath and my HR went up alittle bit. I was glad she didn,t last long, i am sure she is a very nice person but the perfume needed to stay home.

4 loops around the Greenbelt for 9.15 miles in 1:17,10

20 miles in 2:46:40 for an overall pace of 8:20

Ok i did a very boring run this morning but it was needed in a good way, i ran SRL up and back for 20 miles, i ran the hills and down hills as my next marathon has some of both in it. I was holding a good pace around an 7:50 to 8:10 pace up to mile 18 and i know it was going to happen some time during the run where my legs are going to say they have had enough of that crap, and they did. The last 2 miles i was just in a finish the run pace.

I feel very blessed this morning as i seen alot of my friends on this run and am very happy to have them friends and fellow runners.  Jeff S. thanks for all the words of encouragement, your awesome!!

After the run i went to the new running store and got a massage and talked with Gray as he is having his grand openning today, aqnd picked up some hammer stuff, and was talking to him about the bibs he has on the wall and told him about one of mine that Ryan Hall, and Meb had signed and i think i will bring it in to the store to show off as it is just in the dresser and i know he will take good care of it, as he also has alot of memorabilia on his walls at the store and he seemed happy to have me bring it in.

9.26 miles in 1:15, just a take it easy run

Speed workout,  10 miles in 1:15:30 for an average pace of 7:33

4 x 1600 x 400 cool down, 1 mile w/u  6:40 (144),  6:35 (151),  6:35 (154),  6:35 (156) then 800 cool down, and finished up the rest of the run at 8:00 min. mile.  Felt good about this run.

Easy run this afternoon around the Greenbelt but it was very windy.

Abs are a little sore today as i have been working them more this week.

Tempo run today at the gym, i am sick of the wind and looking forward to next weeks nice weather.   11.73 miles in 1:30:00  15 min. at 8:13 to an 8:00 min mile, and 75 min at 7:35 pace.

7.50 easy miles on the TM this afternoon,

Todays run i decided to slow the long run down alittle bit by 30 to 45 seconds slower then goal MP and it was hard to do,as i kept wanting to pick up the pace and had to hold back.  It kept going through my mind the quote that Ryan Hall said once was (it takes self discipline to run slower) and it helped.  16 miles in 2:18:10 at a pace of 8:38 and average HR of 131.

I set out to run this run between an 8:30 and an 8:40 and i actally feel good right now and not sore. I am also going to try to do 2 a day only on my recovery run days to break it up and to reduce the fitigue and hope to have better Speedwork and tempo runs.