Marlin

AM   8 easy miles around SRL, I am looking forward to a greatweek of running just hope the weather holds out.  If not then its will be the TM.

PM   5 easy miles at an 8 min pace - abs and set ups and stretching 

AM   Speed workout at the gym this morning,  alot of friends were at the gym also this morning and was nice to talk to them all.   1 mile progressive w/u and 5 x 800 x 400 jog between intervals.  6:15 (145) - 6:11 (154) - 6.07 (155) - 6:03 (159) - 6:00 (159)  and an 800 c/d amd  back into a GMP for 45 min ant then a.50 mile c/d.

AM   10 easy miles from SRL to John's Hole  Bridge loop and a Greenbelt loop + some. Windy morning but just an enjoyable run and was nice to be outside as there are not many more of them. 

PM   5 miles with 6 strides over the last .75 miles.

AM   Ran at the gym this morning due to rain wind and cool temps.  I had a  very good tempo run this morning as my body felt good.  45 min easy run at an 8:00 min pace and then into a 45 min tempo, 15 min @ 7:24 (136 - 138)  15 min @ 7:19  (141 - 142)  10 min @ 7:13  (143)  5 min @ 7:00  (146) and then a 5 mim  c/d.  

PM   4 easy miles in Z1 - abs - and a good stretch

AM    TM run at the gym, snowing out side and not ready for all the cold weather gear yet.   8 easy miles at 7:53 pace  

PM   5 easy miles on the TM this afternoon, 7:53 pace

A nice and easy run  8:00 min pace,  2 loops from John's Hole to Sunnyside and one more loop around the Greenbelt. Had a good week of running and I feel good with no soreness.

AM   7.50 miles from John's Hole to sunnyside, cool morning but calm and clear out  and enjoyed the run.

PM   5.50 miles on what my wife and I call the Hi 5, it is rolling country hills out around our house. 

AM   Set out this morning to do 6 x 600 x 200, well lets put it this way-- the body was not having any part of the speed work.  Ended up doing 4 x 600 and went into a MP for the next 7 miles and felt better with that then the speed work.  Just one of those days!  This was a TM run and man it was hot in the gym this morning as it was very windy outside and my good friend Jeff had the same idea also, (to windy)

AM   went to the gym again this morning as I just was not feeling it to be out side in cold weather gear.  11 mile at 7:53 pace with 6 x 100 m strides over the last.75 mile.   Only run for today due to working late and need to be at Church early as I help out on Wed. night service.  ( I like to do that)  

AM   TM run again this morning,  12.25 mile tempo run - 45 min at 7:53 pace - 35 min at 7:24 pace - and 10 min at 7:19 with a 5 min c/d. 

PM   4 easy miles in Z1 - setups - planks - and a good stretch in.  Now I am tired tonight

AM   8.14 easy miles this  morning - Greenbelt loops with one down to Pancheri bridge.                                                                                                                                      PM   4 miles this afternoon  -  setups and stretching

AM   I had a great run this morning with the group and my wife, was not expecting to go the added 1.80 miles but it was ok.  Set out at 5 am this morning and ran 7.00 miles this morning before meeting up with the group. Ran SRL loop and back to the start point as Curt and Andrea had to leave and Jeff, Lynette, McKay and I made another loop of SRL and I cut off at the Pancheri bridge and headed back to the Greenbelt to finish up my run and meet up with my wife on the Greenbelt and ended running with her for 3 loops around the belt to make 21.80 miles. 

I had a ton of fun this morning with all my good friends and my wife and some great conversation - thanks honey and Jeff ,Lynette, Curt, McKay for the run. 

AM   8 easy miles on a cool but very nice morning for a run, ran with my wife for the last mile as she was just getting started for her morning run.  Legs were a little heavy this morning  ut that should be expected after this weekends long run.

PM   4.50 easy miles, country roads around our house.

AM Speed work out this morning, 1 mile w/u - 5 x 800 x 400 c/d 6:11 (149) - 6:07 (153) - 6:03 (156) - 6:00 (159) - 5:56 (160) - 800 cool down and then went into a MP for 40 min. total miles 10.78

PM 4 easy miles, 200 set ups, and 1 hr of stretching

AM 8 mile easy run this morning from Sunnyside to John's Hole Bridge + some.

PM Ice Bath

AM   Tempo run this morning at the gym,   30 min at 7:47 pace - had to stop at 1.5 miles due to one to many cups of coffee - 30 min at 7:24 pace - 20 min at 7:08 pace - 5 min at 7:03 pace - 5 min at 6:57 pace - and 5 min c/d. -  12.28 miles

PM   4 mile easy run - 250 setups and stretching

AM   Greenbelt run this morning, it was an amazing morning for a run.  Just nice and easy 8 mile run.

PM   5 mile run after work and then going out to eat at Stockmans with my wife.

Was going to run with Jeff and the group this morning, but my garmin would not turn on and I needed to run a course that I know the milage on.  Had a good run - not great but good and about mile 10 I ran into Jeff and he was able to tell me how to reset the Garmin and it works fine now.  ready for a day off now.

AM   8.52 miles this morning at an easy 7:47 pace, amazing morning for a run.  Seen my wife out running this morning as she does not feel that well over the last few days, hope you feel better honey.

PM   5 easy miles this afternoon at the gym due to it was so windy outside.

AM   Speed work out this morning,  1 mile w/u - 4 x 1200 x 400 jog - 6:18 (147)  6:07 (153)  6:03 (158)  6:00 (161) - and then 800 at an 8:00 min pace - and then into MP for 30 min and 10 min at HMP and a 5 min c/d.  Total miles 10.82,  it sure was hot in the gym this morning but oh well it is what it is as the are doing improvements up stairs and should be very nice when they are done.

PM   4.50 miles around Community Park and 1 hour of stretching. (nice day of running)

AM   9.75 mile run this morning  - Z2 run.

PM   5 easy Z1 miles from the gym to Community Park and around the neighborhood and back to the gym.

AM   I had a great run this morning and felt very good.  Tempo run - 1 mile slow w/u - 30 min low Z2 - 15 min at GMP and 45 min at GHMP and a 5 min c/d.

PM   3.50 miles in Z1 

AM   Ran at the gym this morning, I am having a hard time getting outside in the mornings and running in cold weather gear.I feel that my runs are at better quality on the TM with incline then what they would be outside at 5 am and a temp of 24, if I didn't have anything planned I am sure I would run outside more.  .50 mile w/u and 9.61 miles at 7:24 pace.  Has been a good week of running for me as I have felt goodthis week

PM   5 miles from the gym to Community Park an d around the neighborhood, I had alot of fun on this run as people were walking there dogs and everyone was in such a good mood and saying hi  and the weather was great, just alittle windy but not bad.  I have been reading the book by Ryan Hall the Joy of Running and I sure had alot of joy running today!!!

I had such a great group run this morninng, thanks to all my running friends.  Started out the run thinking I was over dressed but the last 4 miles I was thinking I was under dressed, it sure chilled off and got windy but it was nice to get out.  Ready for a day off!!!!!!!!

AM  8.25 miles on the TM this morning,  1 mile w/u 6.50 miles at 7.24 and 1.5 miles at 6:57.   Just one run a day this week as I will be on some taper for the Just Cuz Half Marathon this weekend.