Marlin

AM   4:30 run this morning - 1 mile w/u  and 6 mile Z2 and .50 c/d  a good run this morning but legs are still just alittle tight but not bad, thinking about going in to see Peter to work the legs over this week (hmmm maybe) 

PM    6.50 miles this afternoon, 1 mile w/u and 5 miles at Z2 with .50 mile c/d, then did a 30 min. on the stationary bike.  Got a massage from Peter this afternoon also, feel much better now.

AM   Interval run  1.25  mile w/u - 3 x 1600 x 400 c/d  6:58 (148) - 6:58 (152) - 6:58 (155)  with a 200 walk and 200 at a 10 min mile and back up to an 8 min for the next mile and the last two at MP.  It was a good run and legs felt strong.

PM   5.10 easy miles from the gym to community park and around the park 4 or 5 times and back to the gym,  45 min. on the Arc trained

AM   What a great morning for a run, nice and cool and no wind.  Ran up and down SRL this morning - .50 w/u  8.50 miles Z2 and  .50 mole c/d.  Felt very good this morning!!!

PM   3.25 miles - Z1 very easy miles at the gym and 30 min Arc Trainer and 300 setups.

AM   Had a very good tempo run this morning, 15 min w/u - 70 min tempo at 7:34 average and .75 mile c/d  Ran the Pancheri and Sunnyside bridge loop.  Felt like I could have ran the tempo alittle faster as my HR was only in mid Z2.

PM    Easy 5.15 miles this afternoon - Z1 run

Had a great time last night at the rodeo but got home late, so i decided to sleep in this morning. And we are going to the cabin this afternoon so no run for today. 

AM   18 miles on one awesome morning around a 9 mile loop up at the cabin.

PM   9 mile run before the storm, got done just when it started to pour. Z1 run

AM   10.25 miles on a cool but amazing morning for a run, I had alot of fun on this run this morning as i ran two loops of the Greenbelt and Freeman Park.  1 mile w/u - 6.75 miles at low Z2 - 1.50 miles at goal MP - 1 mile c/d.

I was coming out of Freeman Park on the second loop and saw four guys running 1/3 of a mile ahead of me and knowing they were in the late 20's early 30's it gave me some fun to try and catch them. So I went into goal MP and passed the just as we got to John's Hole Bridge. I know they didn't like seeing the OLD GUY passing them, they didn't even say hi back to me  (yes Jeff rude runners HaHa) Well I maybe didn't have to do that but it was fun.

The niice thing about it was that the HR only went to the mid Z2 and I felt great.   Just finished up my run and my wife Mauri was just getting there for her run.

I LOVE RUNNING!!!!!!! 

PM   Greenbelt run 5 easy miles at Z1   Hot this afternoon!

AM   Speed workout at the gym this morning,  4 x 1600 x 400 recovery - 6:40 (142) - 6:31 (151) - 6:27 (156) - 6:22 (159) - and went into MP right after for the remainder of the run.  Felt strong and was nof tired at the end of th 10.50 miles , pleased with this run.

PM   6 miles in Z1 - from the gym to comunity park  and around the park several times and back to the gym.  then did set ups and stretched afterwards.

AM   1 mile w/u - 7 miles Z2 - and .50 mile c/d,  John's hole bridge to Sunnysside loop, a good run this mornimg, body felt very good - I think the Lord is blessinng me with some good health right now as i look forward to the next days run and no sore spots.  Praise God.

PM   5.25  Z1 run from the gym to the park and back,  200 set ups and stretching

AM   Tempo run this morning on a xool but amazing morning run, 13.0 miles up and down SRL.  1 mile w/u - 11 miles at 7:22 average pace and 1 mile c/d, felt good and HR was in the mid Z2.

PM    4 easy miles at the gym - 300 set ups - stretching - and the hot tub wow what a great day it was.

AM   7 miles around the Greenbelt on a cool but amazing morning run. the only run for the day as i am going to enjoy the hot tub at the gym this afternoon and juat kick it this evening and get ready for a long run Sat. morning.

16 miles on just an amazing morning for a run, lots of runners out this morning. Ran my first 7 miles in my new (love them) and changed out to my older pair for the last 9 miles. Felt very good this morning and HR was in Z1 the whole run, and pace was between 7:40 and 7:30.

AM   1 mile w/u 7  miles in Z2 and .50 c/d, a good run this morning but the legs started out alittle slow but got better.  SRL run

PM   4 mile easy Z1 run at the gym,

AM   Interval workout this morning,  1 mile w/u - 3 x 1600 x 400  and the last 5 miles at goal MP and a .50 mile c/ d.  6:27 (146) - 6:22 (154) - 6:18 (156).   

PM   4.50 miles from  the gym to the park and made loops around it and back to the gym. Setups and stretched for on hour and then sat in the hot tub.

AM   felt good this morning, just a nice Z2 pace as it was alittle cool out this morning.

PM    4 miles around community park and then went to the gym to do setups and stretching.  It was nice to finally meet Gary at the gym today for the first time, great guy and hope to do some runs in the future with him.

AM   11 miles on a cool but awesome morning,  1 mile w/u at 8:30 pace (123)  and 9 miles MPS at 7:31 average pace (139), and a 1 mile c/d at a 9:00 min. mile This was a great run for me going into taper next week.  My legs felt good and as the run went on they felt even better and HR was low Z2.  Very happy with the run and how i felt body wise.   SRL run

PM 

AM   8.25 easy miles

AM   Meet Grey and Nate at the store at 6am and headed out south of town and around Sandy Downs.  This run this morning gives me great confidence as it was work but manageable run.

16.0 miles at an overall pace of 7:32

10.12 miles at 7:17 pace

4.88 miles at 7:40 pace

1 mile c/d at 9:23 pace

It was nice to see and run with Jeff this morning and am glad he is feeling better.

AM   what a great way to start the week running with two great friends, just got started running and saw Jeff and Curt and ran with them for a few miles. It was a nice morning run and cool out.

8.00 miles at 7.38 pace and .50 mile c/d 

AM   Speed workout this morning, 1 mile w/u  4 x 800 x 400 jog  6:15 (145) - 6:11 (152) - 6:07 (157) - 6:03 (159) - 0.50 mile c/d and then went into goal MP to the 8 miles and then 0.50 mile c/d.

5 easy Z2 mile, legs felt good.

AM   1 mile w/u at 8:11 pace - 4 miles at 7:34 Z2 pace (139) - and 3 mile tempo at 7:05 average pace (149) .  SRL run  - had a good run this morning but legs started out heavy for the first 2 miles but were fine after that .

AM   5 easy miles around the Greenbelt,  seen Shannon on her run this morning, it is great to see friends out running.

Greenbelt run this morning, just an amazing morning at things felt very good and just enjoying the run. Full taper begins!

AM   7.50 miles on a great morning for a run.  Started out so-so but got better after the first few miles and by the end of the run I felt real good. First 3.50 miles at 7:33 pace and the last 3.50 miles at 7.22 pace and both in the low Z2, and .50 mile c//d. 

AM   SRL run this morning, .50 mile w/u 3 mile MP with 100 yard p/u, and a 2.25 mile easy run.  Felt good but hamstrings are just alittle tight - just need to stretch more I,m sure. 

Day off today