Marlin

AM   Rode the stationary bike 18.5 miles before heading into town to run around the Greenbwlt - SRL + a coulpe up and back loops on the west bank of the GB.  

PM   Stairmaster  5.42 miles,  and 3.05 miles on  elliptical workout this afternoon

AM   12 miles on the stationary bike,  

 speed work at the gym this morning.  Progressive intervals - 4 x 800   and Z2 for remainder of run.

PM   Elliptical -3.75 miles

Did the spin class this afternoon also - 21 miles      (33 miles on the bike today)

AM   12 miles on the spin bike at home,   headed in town to run 2 loops from the GB to Pancheri to JHB.  windy morning run and cool as I had my long pants on this morning.

AM   12 miles on the stationary bike

         3.18 miles on the elliptical

         7 mile run, 1 mile progressive w/u - 5 miles at MP - 1 mile c/d

AM   12 miles on the stationary bike at the gym,  and 6.35 miles on the TM.   Just didn't want to go outside this morning.  

AM   Ran a 8.25 mile  progressive run at the gym this morning and end at HMP.  Felt real good

PM   Got our dog this afternoon and had to go run her 5 miles. She is 1 1/2 years old and she ran great, I think my wife is going to love her.

AM   6.58 miles on the TM this morning, felt bad that I was not outside this morning but I am just don't want to come down with a cold or some kind of junk before this weekends marathon.  Great job to all my amazing friends Jeff, Alana, Curt, Gary, Alisa, Shelly, and Neil, you guys did awesome and very proud of you all.

AM   32* this morning with no wind, Ran from the Greenbelt, SRL, up to Sunnyside and back and an up and back on the west bank of the GB.  I feel good and I am looking forward to COT Marathon on Sunday.  Looking to have a great time and great weather (I hope)

AM   easy Z-2 run at the gym but I wanted to run out side this morning  but ended up going to the gym to sit in the sauna and hot tub after my run.

Day off

AM   easy 5.14 mile run before heading to Boise for the City Of Trees Marathon on Sunday.

AM   2.40 miles along the Greenbelt in Boise, it rained overnight and paths wet but a great feel good run.  Expo this morning and alot of fun things planned for today.

Just short for now more to come. Enjoyed this tough course but had some inprovements that need to be made with the markings on the turns and the aid stations, but all in all I had a fun time.

AM   18 miles on the stationary bike this morning, (turned down the level just alittle ) but felt better after it was done.  Try to get in another ride this afternoon maybe.

PM    1 hour on the elliptical this afternoon, I feel better then I thought I would today and maybe I think I may run tomorrow, we will see when I get up in the morning.

AM   18.0 miles on the stationary bike at home,   then headed to the gym for a run on th TM.  Talked to Kami and Jeff before there spin class started and with Kevin and Mike also.  Ran 7 easy miles and felt ok except my ankles are alittle sore.

PM   Back to the gym this afternoon - 3.74 miles on the TM - 3.0 miles on the elliptical

AM   17 mile bike ride at home and off to the gym for a tempo run this morning.  2 mile w/u - 6 mile progressive tempo run .39 mile c/d. 

PM   This is the longest time that I have ever gone on the stairmaster, 1 hour - 8.12 miles - 394 floors

AM   16 miles on stationary bike,  ran from the Greenbelt to Freeman Park to Stockmans loop.  Felt good until the last mile or so and just ran out of energy, didn't help not eating anything befor I left the house.  Glad it is Friday and I an so ready for the weekend.

AM   Meet up with the group at the bank this morning, Had a great time running with my friends Curt, Lynette, Jeff, Gray, David, and Craig.  Ran down to SRL and the Greenbelt and Freeman Park, on the way back we ran into my wife and I decided to run with her as she had just over 3 miles left on her run, got her back to her car and headed back to the truck by way of SRL. Got back to the truck and my milage was at 13.20 miles and felt good so I kept going up Sunnyside. I wanted to push the pace for the last 4 miles just above MP to check HR after 13 miles and was still in upper Z2,( happy with that) also stopped and talked to Alana for a short time, nice to talk to her this morning also.

AM   18 miles on Stationary bike at home,  8.44 easy miles on th TM at the gym.  I could have ran outside this morning but I had in my head from last night that I tjought it was going to maybe be raining or something and when I got up this morning I just didn't want to change plans as I had everything set out for the gym, and I really don't mind running on the TM.

PM   4 easy miles at the gym, and 2.83 miles on elliptical.

AM   16 mile on stationary bike - and a 9 mile hill/tempo run at the gym,  1 mile w/u at 1%  all are .50 runs 2% - 4% - 2% - 6% - 2% - 8% - 2% - 6% - 2% - 4% - 2% - and a 2 mile tempo to finish off a good workout , and a .50 c/d

PM   Ran 2.5 miles before spin class - 20 mile spin class - 2.5 miles after spin class

AM   Ran by Jeff and Rex this morning and had a fun time.  Ran an easy run this morning for the first 50 min and progressive MP the last 10 min  and a .50 c/d.

AM   16.50 miles on the Stationary bike at home, then headed to the gym for a tempo run - 20 min w/u - 40 min tempo - 5 min c/d 

AM   Well this is not what I expected this morning,   ran beside Jeff this morning and had an awesome time talking and running.  I had forgot my glasses this morning and called my wife to bring them with her when she comes into the gym, and only planned on running 8 miles this morning but when she still wasn't at the gym yet I decided to run two more miles with Jeff, of course he finished before me! :-) (he is an awesome person and runner)  My wife got there just before I got to the 10 miles .  Decided to run the 6 miles with her as we had a great time also talking about our day and the weekend. ( Love that woman)  Ran the last 6 miles at a progressive MP ending at HMP.  Makes me feel good that I am strong enough to run long anytime and feel good.  Ran with Jeff, Carol, Rex, Tracy,and talked with Kevin and Mike.  Fun morning.

AM   Meet up with a big running group this morning, I had a great time with a great group of  runners. Ran from the bank parking lot up through SRL and to John's Hole Bridge and back. ran 2.50 miles of it at MP/HMP. Got alitle cold at the end of the run and the nice hot shower felt so good.

AM   20.80 miles on the stationary bike  -  9.73 mile run on an amazing morning, a cool 38* and no wind. Started at the Greenbelt and ran up to Sunnyside and back and around Freeman Park loop, just a nice and easy run.

PM   Ran 5 miles on the TM at the gym and 5.09 miles on the stairmaster

AM   19.0 mile stationary bike ride before heading to the gym for a hard 11.50 mile hill/tempo run.

PM   3 easy miles after work.

AM   19.0 miles on the stationary bike - 10.04 easy run miles from around the Greenbelt a couple times and SRL loop + some,  cool temps and no wind again made for a great morning run.

PM   5 progressive miles at the gym and 3.95 elliptical miles