Marlin

AM   Sleep in some this morning, ran 2loops from the Greenbelt to Sunnyside and to Freeman Park and back + 3 extra loops around Freeman Park.  Wind was calm up until mile 12 and then got windy and the pace slowed some.

AM   What an awesome morning, just a nice and easy run this morning and even had my headphones on and my Gospel music playing :-)   Well it will be another long week as I have another house going to N.Y. next week

PM   4 miles after a long day of work.

AM   Was going to do hills this morning, but at the last min. thought I needed speeed work alittle more.  Ran  3 x 1600 x 400 at a good pace, and an 800 c/d and the remainder of the miles was at GMP/HMP. 

PM   Didn't want to deal with the high wind so I headed to the gym again this afternoon, a good progressive run

AM   Greenbelt, SRL, Sunnyside, Freeman Park loop this morning.  This was a very fun run this morning as the Greenbelt and Freeman Park had tents, blankets, rope and people asleep on the ground everywhere. Mid  Z2 run this morning as the pace felt very good and relaxed.  Should be a great day with family and friends today!!!!   Happy 4th everyone

PM   4 easy miles this afternoon

AM   7.44 miles this morning, the run was hard as I didn't get much sleep last night and left the house feeling sluggish but got it done.

PM   Tempo run this afternoon,  8.32 mile run - feel much better this afternoon!  10 min w/u - 40 min tempo at GHMP - 10 min c/d

AM    Recovery run this morning on an amazing morning, legs are alittle tight but not to bad but it was nice to just take it very easy and enjoy the morning.

PM   easy 4 mile

AM   16 miles on the country roads around my house, these are rolling hills that are very similar to the second half of the Masa Falls Marathon.  Well this is the first time that I have gone over 100 miles in a week and looking back over the week I had some great runs and put alot of effort into my speedwork and tempo runs this week and had some nice RR also that helped, I do have to say that after my 16 today that I don't feel bad or fatiged and felt strong, it was not a quick pace just 30 to 45 sec. under MP but felt good and had a fun time running the hills.  Will cut back miles as DES NEWS MARATHON is in two weeks from Tuesday.

AM   6.90 easy miles this morning, Broadway - Freeman Park loop.  Well they are starting the work on the new Greenbelt on the east side of the river, it will be nice when it's complete but we will see where the running path takes us while all the work is being done. 

PM   To hot for a run outside this afternoon, 95*  so I went to the gym for an easy 3 miles.

AM   Speedwork this morning, 1 mile w/u - 4 x 1200 x 400 - with remainder of run in Z-2.

PM   easy afternoon run

AM   7.40 miles this morning on a cool and windy morning.  Just and easy Z-2 run

AM   6 easy miles

AM   Ran the rolling hills around our house, I head to upstate N.Y. in the morning for work and will be there for 1 week, and not sure how the running will go but am glad I am on taper while I am there and don't have to think to much about getting my runs in an just kinda enjoy the area and do some sight seeing after work.   Des News Marathon in 10 days   :-)

AM   Started my run at 2:45 this morning as I needed to be on an early flight to upstate N.Y.  7.60 miles on a warm 62* morning

AM   Just a nice and easy run this morning, talked to Shannon on the run as was just getting started on her 14 mile run. Heading to Salt Lake in the morning for the Des News Marathon.

AM   Easy run before heading to SLC

I will report tonight when I get home.

OK I finally have some time to get my race report done.  Woke up at 2am and made it to the bus pick up by 3am, while waiting for the bus I had meet a runner from Atlanta named Robert and had some great conversation with him and talked alot about running Boston as he ran it in 2011.  Got to the start and was very happy to catch up and talk to alot of friends It was great to catch up with Steve and Rob up there and to just hang out and have a good time, also was finally able to meet Allie as she is an amazing person and runner, meet James and Sasha also.

Got to the start line and was very surprised to see my friend McKay was running this marathon and was very happy to see he is back at it again. The race started and was heading down the hill, the first 2 miles felt Ok but was trying to hold back some and not get to carried away, by mile 3 I felt my legs getting heavy and didn't surprise me as I my tape sucked for this race. got to mile 6 and started up the 1.5 mile hill and was just was taking it easy and not push to hard, got to the top and was heading back down and had some good conversation with a few runners as they were trying for a BQ

 At mile 10 and the legs still felt heavy but was not getting any worse and just kept running at a comfortable 7 min mile. At this point I caught up to a group of 8 or 9 runners as we all just held the same pace to the bottom of the hill by the zoo. At this point I backed off the pace and just ran conservative through the residential area. Got to mile 20 and the group that I have been running with atarted to brake up as a few started to pull ahead of me and some faded back and I decided to try and keep up with the two guys in front and got to mile 21 and  I was sure that I was  not able to keep this pace as my leg are on fire, Made it to the finish line and was very happy with my time as I was 9 min faster then last year and 56 OA and 4 in my AG.   

PM   3 miles at the gym after work.

AM   4 easy miles at the gym, my legs are starting to come around again.

AM  7.50 miles around the Greenbelt, SRL, Sunnyside loop. 

AM   Had a good run this morning and pace felt good an HR was mid Zone 2.  1 mile w/u - 9 mile Zone 2 run - .61 mile c/d.  Running the Grand Teton Relay on the 18th and 19th of Aug, it will be an awesome and fun time.          PM   3 easy miles at the gym.  24 miles on the bike

AM   Speedwork this morning,  1 mile w/u - 5 x 800 x 400 - 800  c/d - 20 min at GMP. 

PM   5 miles this afternoon.   6.50 miles on stairmaster