Marlin

AM   A nice run this morning, weather was great and it is nice to be back home running again.  10 miles in 1:18:28 at a 7:50 pace, felt very good this morning.

PM   A very nice 5 mile run around Freeman Park and the Greenbelt, just nice and easy. 

Got a late start this morning as I had to turn of the water on the lawn and ended up going down to the parade route to mark out a spot for Mondays festivals, cant wait as it is always a fun time here in I.F. over the 4th.

20 mile run this morning -- just wanted it to be nice and easy and around 8:00 to 8:20 pace. Seen alot of my friends on the SRL and talked with Curt for a few min. and found out he is going to run Deseret Morning New Marathon also on the 25th of July, we are going to have a blast and I am very excited.  Also I seen Jeff and the family heading out to go camping as I was running across the Sunnyside bridge, a great weekend for a camping trip and hope they have a blast. Just finished my breakfest and could use a nap but got to many things to get done, so it will have to wait a few hours.  Life is good praise GOD!!!!

This was my first 5k that i have ran and had a very good time,  I have to say i am a little surprised at my finish and am very happy with it as it came out to a 6:40 pace.  Alot of people and talked with Jeff and Gray before and after the race as those two guys are fast. Ended getting 1st in my age group, very happy about that and might end up doing more 5k now.

After the race i set out on a 6.80 mile run to end the day of running at 10. Now let the fun begin, Happy 4th

AM   8 easy miles around the Greenbelt, 8;15 to 8:30 pace as the morning is just awesome for a run.  Had a great weekend with my wife, she is an amazing wife and she did great at the Firecracker 5k this weekend as she finished 2nd in her age group and 7th out of all the women, great job honey.

PM   7.25 miles on a hot afternoon, just looking at it as good training in the heat and was not all that bad.

AM   Sunnyside hill this morning, started up it around 4:40 and had to stop a few times going up just to enjoy the city lights up there. 5 up and 5 down, was working on tje down hill part to has good control and not to over stride. I think it was a good run and managred okay.  Going down was between 6:27 and a 6:38 pace  

PM   No afternoon run due to getting a deep muscle massage from Peter at the gym.  

AM   6.0 miles this morning, things are akittle tender this morning from last nifhts massage but felt great in the hip area that was giving me some issues befor.  Just need to strwtch more .

PM   11 mile tempo run this aftrernoon, first 30 min. at an 7:53 pace and then ramped up to a 7:25 pace, over all pace of 7:34

AM   A very nice morning for a run, 10 mile run - 9 miles at 7:45 to 7:50 pace as this was in the low end of Z2 (138-139) an 1 mile cool down at a 8:30 pace (125).

This is the only run for today as Mauri and I are going to the cabin this afternoon.  

15.0 miles this morning, a very nice run and happy with the pace as this is the last long run before the Des News Marathon.

AM   7.6 miles in 1 hour, HR was at low end of Z2 and average pace was 7:53.  Good run and HR was low at that pace so that was good, hope to be ready for Des News in two weeks from today.

AM   intervals--1 mile w/u 4 x 800 x 800 c/d and then went up to goal MP.  6:15 (147) -- 6:15  (152) -- 6:15  (154) -- 6:15  (156)    8 miles in 1 hr. at average pace of 7:29

AM   5.66 easy miles this morning in 45 min.   Taper week 

AM   The last tempo run before Des New Marathon, 8 miles in 1 hour - 30 min w/u and 30 min goal MP pace this was a good run and legs had good energy also. 

AM   45 min easy run

AM   7.65 miles this morning from the cabin. Legs didn't have much energy the first 2 miles and just got better as the run went on and the 7:20 pace the last 2 miles felt good and wanted to keep going---but I didn't (think taper)

AM   6 easy miles around the Greenbelt.

AM   1 mile w/u  and 4.75 miles at a 7:45 to 7:30 pace in low end of Z2. Happy with the run----(SRL)    

AM   6 miles on SRL, alittle cooler this morning and windy.  Had a great run this morning , body feels very good and HR was low for the pace I was running.  Hope Des New Marathon will go well.

Day off today

AM   Easy run around the hpuse this morning.

Day off

Just an easy run around Liberty Park the day before the marathon

This was a much harder course then i thought it was going to be. Race got started and we were heading down this steep hill from 7500 feet elevation, felt like my pace was just alittle fast but if i slowed it felt like i was holding back so i just kept going with it 6:40ish pace for the fist 4 miles.

We got to the bottom of that hill and my HR was high and thought it might be from the elevation.  Started up the 1.5 mile hill and just wanted to hold a nice even pace and not to spend alot of energy going up it.  I got to the top and  and wanted my HR to come down so i slowed the pace down some and it was just not going down so i just kept going with what felt right.  Was running 7:10 - 7:15 min miles on the way down and was getting closer to the bottom of the hill and my HR was comming down some but by this time i have already been running in Z3 for the last 16 miles.

Got to the zoo and started a slight up hill run and could feel some discomfort in my legs and around mile 17 i stopped quickly to rub some winter crest on my legs before they got bad and got going again.  Turned another corner and was heading up another hill and saw a phone in a zip lock bag in the middle of the road and ran by it and felt very compelled to turn around and get it andget it back to its owner and doubled back to get.

Got  going again and was running ok still but felt the legs getting heavy with every mile and every hill was starting to take a toll.  Mile 24 things were hard and pace was off and just fighting to keep a 8:45 pace and by mile 25 just teying to keep a 10 min pace.  Got to the finish line and seen my wife standing the and felt much better then, (she is such a great wife and an amazing person)

I had a fun time running this course and very happy with my time.  Got back to the Horel and got the phone back to its owner and they were so thankful and made me feel very good.

3:31:01

60 overall

10 in age group  

3 mile run on the Salmon river, just nice and easy as the calves are tender.

5 mile run around SRL and then went to the gym and did 45 min on the Arc Trained and 200 setups.  Feeling much better now.

Had a very good run, yes legs are just alittle tight but feel good. Had to hold back some as I kept finding myself running a little bit faster then i wanted to run just yet.

6.28 miles - 49:52 - 7:56 pace - HR average was 140

Started the run from the gym and headed to community park for 4 loops and one big loop down Sunnyside and back to the gym.  Then did 45 min of the Arc Trainer - 225 setups - stretched for 40 min. and the hot tub for 30 min.  What a great day!!!!!!!!

Will start 2 a day tomorrow.