Marlin

Well i am back i even remembered my pass word  (lol)

What a great morning for a run,  started out a 4:15am at an easy 9:00 min mile for the first mile and then settled into an 8:30 min mile for the next 7.5 miles, and kicked it up to a 7.30 min mile for the last 1.5 miles and felt great and comfortable.  Ran  into Jeff and had a nice talk with him. What a great guy he is and very helpful !!!!

Greenbelt again tommorow am can not wait going to do some speedwork

Well i got my wife up to run with me at 4:30 am-- she was a trooper and it was very nice to run with her this morning.  Could not ask for a better am to run,  Saw Jeff running on the Snake River Landing road haulin a_s as always.  6.2 mile easy run in 54:00 min.

Day off, camping with my wife on the South Fork of the Snake River.  Will go on a run Sunday morning.

Set out for our run along the Snake River at 8:30 am on tough steep rolling hills road (hill training), 9 miles at a 9:22 pace.  Happy with that considering the major hills we ran.

Got back home around 1 pm and got unloaded and just felt i needed to go for another run, started out at the Greenbelt and then ran one loop around Freeman park for a total of 4 miles at 34:07  (8:32 pace)

8 miles this morning around the Greenbelt and the SRL  7.03 miles in 1:02:30 at an 8.53 pace and 1 mile recovery  at a 10.39 pace.  A great morning to run!!!!!!!

Tempo run this afternoon 4:00pm run  temp at 85*   5.00 miles -- 4 miles in 33.32  (8:23 pace) and 1 mile recovery at 9:45 pace.  warm but ok.

Morning run at 4:30 am,  8.00 mile easy run 1:12:55 at 9:07 pace, nice and comfortable .

Afternoon run at 4:30 pm, hot 85*  Fartlek run 4.00 total, first 3 miles a 8:16 pace  and the last cooldown mile at 9:17 pace total time of 34:06 

7 miles around the Greenbelt,  an easy pace , did not push to hard as the legs are on the tired side today.  7 miles   1:02:00 total time  at an 8:52 pace.