Marlin

AM   Day off today so I went out later for my run then normal,  Tempo run this morning - 1 mile w/u 7 mile tempo - 2.20 mile c/d.  Happy with the tempo pace but needs alittle work

PM   Went out at 1 pm this afternoon for a 40 mile bike and wanted to do 20 out and back and from the house I made it half way up Sunnyside hill, it was a great day as iI even got a sun burn.  After my wife got home she wanted to go out for a ride and we rode 6 miles together for a total of 46 miles for the day.

AM   Set out a little sooner so I can get the lawn mowed before work, just a nice and easy run this morning on a very nice morning.   

AM   Set out at 4:30 this morning on a very nice morning, warm, and no wind at all. Ran the big loop from the Greenbelt to Sunnyside to Freeman Park twice, I felt good and maintained an even pace for the run and even did some P/U for the last mile.  I ran in my HOKA and they felt great with no jarring and felt good, a very nice long run and recovery shoe.

AM  Just a nice and easy run this mornig, it was a little windy heading North but not to bad.  My achilles tendon on my left foot has felt much better over the last week or so.  I cancelled my room in Ogden and decided to take my camp trailer down to the race and want to stop by Lava Hot Springs on the way home and spend Sat. night there, It will be a great weekend.

PM   Ran the group run from the store tonight, had fun and got some miles in on the new Newton Motion III shoes.   4.50 miles

AM  Went to the gym for speed work, ran 2 mile w/u and 3 x 1600 x 400 and got done with the speed work and it was so hot in the gym that I just ran to 7 miles and called it good, will get another run in this afternoon

AM   Started this run at 4 am this morning as I had to be to work by 6 am, it was cool with a little wind but not bad at all.  Just nice and easy run

AM   Woke up at 5 am to go and run and was just to tired after to head out yet so I went back to bed and got up at 6:30 an and running by 7 and it was a great morning with lots of sun and no wind.  Tempo run this morning and started with a 1 mile w/u and 6 mile tempo at just under MP and only had to stop once to cross Broadway, and then slowed down to just an easy pace but found myself jumping back into MP and had to keep telling my self to slow down and after a while I just let it go and ran the last 2.5 at MP so I ended up running 8.5 mile Tempo this morning.

AM   Had to set out at 4:00 this morning as I had to be to work by 6:30 for a meeting, it has been very busy at work as there has been alot going on and getting very busy but I like it alot and love my job. Life is Good

AM   Just a nice easy 11 miles in the wind, time for taper again!

AM   A nice easy 6 miles, felt very good and no issues at all as I hope it stays that way.  Ran in the Newtons this morning and I really like them alot as my legs and stride are falling into them nicely

AM   I ran with my wife this morning and had alot of fun just talking and enjoying the sunrise

6 easy miles

Day off today

No run today

I had a fun time at the start with my wife and talked to alot of our friends also. Got in line at the start and seen some of my friends ahead of me. The race got started and I was not going to do the hold back over the first few miles like I usually do and just went into my goal race pace from the start. Things were going good and I felt well running a 7:20 pace over the first 7 miles and was wanting to hit the half at 1:37 and hit the mat at 1:36:52 and was very happy with that but knew it was going to be a challenge over the next few miles as the hills was going to slow me some. I thing I ran the hills very well today as I just wanted to run them at an even effort and not to push it, hit the 18 mile mark a 2:18:07 (7:33) and as we crossed the dam and was on the down hill I had started to feel a slight cramp in the back of my left leg and did stop for a 30 to 45 seconds to stretch it out and it seamed to help alot as it never didn't come back again.  The down hill I just had fun with as I was not trying to hold back but not to push the pace.  23.1 was 2:52:12 (7:28).  I find that the park seams to be the most challenging with all the quick up hills and alot of turns and found the pace slowed but I expected that to happen here and got out of the park and hit mile 25.2 at 3:10:31 (7:34) and was very happy with just on mile to go and just needed to hang onto the 7:30 ish pace and I did and felt strong even over the last mile and finished 3:17:58.  This was my best pacing in a race that I have done out of the 28 marathons that I have done. I was looking to maybe hit a top 3 AG but was one off and finished 4 in my group of 101.  I had alot of fun today and learned alot from this race as no matter how many races you have run there is still something to learn from all of them.

AM   Went to the  A.C. this morning to get some much needed Swimming in. I did  25 up and back laps and I can sure feel the workout in my arms.  I brought my road bike with me and after the swim I went out for a 25 mile hard bike ride and averaged 20.3 mph down 5th West and back.  A very nice workout as I have not done one like this before so it was fun.   Boise Half Ironman in 2 1/2 weeks

AM   Another brick work out

26.6 miles on the bike, I got some new areo bars yesteday and put them on last night and had to stop a few times to ajust them and I like them alot, they are going to help   -   then ran a 10.15 mile loop from the Greenbelt to Sunnyside to Freeman and back.  

AM   Ran the 10+ mile loop this morning, legs are just a little heavy this morning

Just an easy run this morning, it started out much harder then it ended

Rode the bike into work this morning,  Amazing weather  10.65 miles

Went out for a bike ride after work with Gray and Tyson.  We started from the shop and went up to the top of Black Hawk, and I have to say I did get my butt kicked going up the hill by them.  I have some work to do on the bike also but I will get there come hell or high water.   What a day of workouts -  almost 48 miles on the bike and 10.40 mile run

Went to Jensen Grove in Blackfoot and did some openwater swimming 1.10 miles and then drove to Pocatello and ran City Creek Trails and made it to the top.  I had a great time running the trails and think I am going to like to do it a little more.

Had fun running with friends this morning, great weather and a fun race, a little sore from yesterday's trail run but happy with the run.

AM   I did the 10 mile loop this morning, legs felt better as the run went on and ran the last mile with my wife.  Now out to plant some of the garden before I need to get ready for work.

AM   The big loop around the river.

Made a bunch of random loops around the river, started out feeling very slugish and ended and felt much better averaged a 8:06 pace OA

AM   Set out at 4 am this morning and ran two big loops around the river and two extra loops around Freeman Park.  a little sluggish at the end.