Marlin

4.25 easy miles around the house this evening.

3.50 miles in the light rain, nice and cool run this evening. working on keeping good form and to not over stride

2.25 tempo run this afternoon, 18:56   at a 8:24 pace.  Looking forward to this weekends marathon and leaving for Boise Sat. morning to go to the expo and pick up my race #.  Hot Tub Tonight   Ahhhhh!!!!!

easy run around the house, just getting the legs moving and am looking forward to a great weekend at the COT marathon Sun.

i finally got a sub 4:00 hr marathon  3:59:54  now how close was that!!  I am very happy,   the race was put together very well i thought, there were people at every turn and the aid stations were good.  The weather was nice and cool and the poeple were very nice

I decided to run with out my fuel belt on this run and am glad i tryed it, not having that extra weight was so nice.  At the start i fell into a very nice 9:05 pace from the start but was going to start out at a 9:30 pace but the 9:05 just felt good and just keep it going. Picked up the pace around mile16 to around an 8:50 pace an it was good an i felt fine and was able to  hold that up to around mile 21, You see i know from past marathons that i do start to cramp a bit around this time and this race was no differant then the rest except i had back up this time. I ordered this stuff from SG running store called wintercrest and stoped to rub some on the sore areas, and man did it help!!!

At this time i decided to just back off a little and get back down to around a 9:00 to a 9:10 pace and  did not want ot risk pushing the pace.  I was still passing people witch gave me alot of motivation.  At mile 23 i fell down to a 10:00 min. mile and was just trying to hang on to my time and was giving it everything i had. I was looking back a time or two to see runners were gainning on me but they had slowed also.  Looked at my GPS and knew it was going to be close, and the last .50 miles i gave it all i had,  finish line  WOW  1:59:54  So Happy!!!! My wife and i had a very fun time at this race and got the PR i was trying for all summer. Thanks Jeff S. for the advice and all the help you givin us.    We even seen runners from I.F. there also that we had run with in past races.

Went to the gym this morning to use the equipment and stretch. I am going to focus on core workouts and med. light to med. weight training this fall and winter.  Got there at 4:10 and stretched and then ran 3 miles  on the TM  (not as good as running out side in the mornings) and then setups and back workouts for 35 min. and then stretch more and of to work.

Going to work into two a day runs but will ramp up a little slower.  The mornings will be weights and run at the gym and after work will be the Q run OUTSIDE.

4:30am at the gym, ran 4 miles at a 9:13 pace and then weight training on the hamstrings, and then setups and a good stretch after that.

4.60 miles around the Greenbelt, the first lap was at a 9:20 pace and was just a nice pace. I stoped at the truck and just wanted to see how the body was holding up and to do just a quick stretch and felt just fine so went for another lap and held a 9:13 to a 9:18 pace. a very nice run and the body is coming around very nice after last weekends marathon

Have taken a couple days off until today, body and mind was not there. Went to church this morning at 9:30 and after church went to the gym to change clothes and head out from there. Ran  over to 25th and then through the park and up to Sunnyside and then east til i got 3 miles in and turned around, I was feeling good and glad i had taken some rest days, 6 miles in 54 min.  Then went upstairs at the gym and did some leg weights andheaded home. Very nice day. 

Have to go out of town for work this week so not sure how the runs will go???????

5.25 miles this morning at the gym, then worked on the calfs  and then abs and stretch and still at work by 6:30 am . Very nice workout this  morning

6.50 miles around the Greenbelt this afternoon, ran it in 59:23 , 9:07 pace and was very comfortable and felt easy.  Going to wear my HM to see were my 80% is? I am thinking that all the speed work has payed off and am hoping that my pace has picked up and my HR is the same or lower. We will see!!!!!  Oh ya  NEW SHOES ARE ON THERE WAY.

Just 3 easy miles this morning, and some real good stretching

7 miles around the Greenbelt, started running around 5:30 pm and what a great evening to run as it was nice and cool and the poeple that were running looked as happy as i was. Just a nice 9:00 to 9:15 pace.

Great day to be alive

Out of town in the morning to Steamboat Springs Co.  After my am run that is!!!!!

Got back from working out of town around noon today and wanted to try out my new shoes, was going to run around 5 miles but it started to rain around 2 miles and did not want to get my new shoes with only 2 miles on them all dirty right away.

looking forward to a nice Sunday run if the weather stays nice. 

Guide 3 felt very good!!!

10 miles on the TM, not a nice day out!!  easy run  and the shoes are awsome, i like them alot.   1:29:49   What a week, I am very tired now and it is nice to be back home.  Was not able to run out of town because we started work at 6:30 am and worked til 7 pm every night and at an elevation of 8600 feet i found it would be not to good, so i would take a few days off and hit it hard when i got back home.

An easy 5 miles after work, around a 9:30 pace and then worked on the abs. 

5.0 base miles at the gym, and then worked with leg weights and a nice stretch afterwards.

6 mile speedworkout,  4x6 min. progressive intervals,  1 mile warmup at a 9:22 pace and then 1st inter at a 8 min pace with a 4 min cool down at a 9:22 pace again, --2nd at a 7:53 pace--3rd at a 7:47 pace--4th at a 7:41 pace with a ,50 mile cooldown and a good stretch afterwards,  a very nice workout!!!!

Hope the weather is nice to run outside Wed, after work

Just some base miles, nice and easy morning and then did some leg weights,  Going Steelhead fishing  Thursday after work and need to be a work around 5am so will not get a run in until Monday