Marlin

Got back from camping around 1:00 pm and need to get a run in today,  held off as long as i could because of the heat but needed to get it done,  so i ran th GB around 4 pm--still hot out-- but got in 11 miles at an easy pace run. 

Ran after work again, did not head out until a little after 6:00 and it was still hot out but made the most of it thou.

1 mile warm up------4 mile half mRthon pace 8:30 pace-------and a 1 mile cool down,  a very nice run !!!!

Ran what my wife and i call the Hi 5 course this morning.  It is a course that has alot of rolling hills and a good size one at mille 3, so i set out on an easy 3 mile run around 9:30 to a 9:40 pace and got to mile 3 and did hill work outs for 2.50 miles up and an easy down and then finished up with the last two miles. 

A very nice run on a cool morning

Just a slow run this morning around the GB and then out and around the SRL and one more time around the GB.  Good run, hams were just a little sore at the start.

Went to the local high school track (Skyline) at 5 am and it was a great morning for a run, nice and cool!!!!!

Started out with a 1 mile warm up and then went into 8:30 pace and held that for a half mile and then raised the pace to 6:50 pace and then back down to an 8:30 pace. Did this for 7 sets,  great run short but good

Day off,  getting ready for HM  Rock-Roll-Run in IF.

I had a very good race this morning,  My HM goal for this year was 1:50:00.  I ran 1:48:49 on a very nice and cool morning.  I have been fighting an ITB for the past 3 weeks and it was in the back of my head if it was going to have a factor in this race?  Started out at a 9:00 min mile for the first 1 1/2 miles and felt really good  and picked up the pace to an 8:30 to 8:20  and held that for the next 9 1/2  miles and still felt very good and picked up mile 12 and 13 to a sub 8 min. pace to the finish.  Been fighting an ITB problem for the last 3 weeks and did not have a problem with it at all today. 

It is nice to have a good positive run going into the Mesa Falls Marathon in 3 weeks!!!

Just set out for an easy run this morning around the Greenbelt, on a very nice morning.  7 miles in 1:05:00

Cruise intervals----1 mile warm up and 4x6 min. intervals with 3 min cool down between and 1.25 cool down after.

Easy run at 4:30 this morning, 10.50 in 1:31:30

Hill work outs this morning  1 mile warm up 7 x 1/4 mile  with 1 mile cool down

Just an easy run

Tempo run this morning,  1 mile warm up 3 mile tempo at an 8 min. mile and a 1 mile cool down.  2 weks from to day is Masa Falls Marathon, 

A great morning to run, 17 miles from SRL to Freeman park and around again only without Freeman park the second time around.  I felt great! Legs were not tired at all.  Started out at a 9:30 pace for the first two miles and steped up the pace to a 9:00 to 9:10 pace for the rest of the 15 miles. Total time of 2:36:50 at an overall 9:13 pace.

I am now starting the taper weeks, i think i should be ready for Masa Falls Marathon in two weeks from yesterday!!!!

A good run this morning, 7 miles around the Greenbelt.  My legs felt very good and my left ITB is getting much better now  (1:02:05)

Very busy this mmorning and was not able to get my run in until this evening.  Interval run, 1 mile warm up and 3x4 min runs at a 7:38--7:40 pace and around an 83% to 85% MHR and With 1/4 mile cool down  between  intervals,  and 3/4 mile cool down after.

Just a good easy run,  Mesa Falls in 8 days   45:20 total time

Fartlek run this morning,  1 mile warmup 2.50 fartlek and .50 mile cooldown.  OK run, alot on my mind which made it hard to think about the run.

Just a nice easy run 2 times around the Greenbelt, stopped before i got back to the truck to walk and cool down.  Masa Falls Marathon this weekend.

1 mile warm up, and then picked up the pace to arund 8:30 to 8:40 pace for the next 2 miles, and .50 mile cool down

Just an easy tempo run

Had a pretty good Masa Falls Marathon run,  The first 9 miles was on dirt road and was a little hard to keep the pace but was able to run at a 8:50 pace.  Was happy to get off the dirt road!  The next 4 miles was down hill and was around an 8:40 pace and was trying to get to the 13.1 mile make before the half started,   (to late) I got there and they had started it  around 1 soonner and i got there at 1:57:00 ish,  Had to deal with alot of runners and slowed me a great deal, but worked through it ok.  Got to the 3 mile hill and what a hill it was when it falls on mile 17 to 20,  Just keep going as best i could and got to the top.  Started the rollers and had spent alot just to get up that hill i was not able to get my pace back and finished the marathon in  4:08:16.  I am happy with it!!!!!  21 min. less then the San Diego Marathon in June