Marlin

AM   I had a great time this morning at the gym, easy run this morning and got 5 miles into it and Jeff showed up to run with me, I had a great time running and talking with him this morning.  He is such an awesome friend to Mauri and I !!!!!!!!!!

AM   Group run this morning, ran with Jeff, Curt, and Lynette for 11 miles and had a great time with everyone.  I was going to go home and change but decided not to as I was not going to have enough time to get back for the Bills bike and Run run,  ran 4 miles solo and 3 miles with the group for 18 miles total.

Went to the XC state meet with Jeff and Curt and I have to say that there is some fast kids out there.

AM   Just didn't want to dress up to run outside this morning, so I ended up at the gym.  Ran 8 miles at an easy pace and then did some ab stuff.

PM   Strenght training this afternoon and then 5 mile easy run

AM   Progressive speedwork this morning  -  10 x 400 x 400 starting at 6:15 and ended at 5:42. Got some work to do as it is just a little slower then this time last year,  5 miles after that  for total of 11 miles this morning

AM   went to the gym and ran 8 milesbeside my wife and had a fun time talking with her.

PM   4 mile run and 14 miles on the spin bike.

AM   Warm but windy morning but wanted to run outside anyway as I have been on the TM for a couple days.  Started out at the Greenbelt and made one loop and headed out to Freeman Park and ran the state XC course two times = 10 k, and ran back to the Greenbelt.  I had a great time this morning as it was a change out of the norm  total 10.37 miles

PM   Strenght training (legs) - 30 min. on the stairmaster

AM   Got a late start this morning but it was ok as i enjoyed the sunrise and the sunshine.  Made random loops here and there along the river and then headed out to Freeman Park to loop it a few times and I was at mile 15 and I decided to jump onto the XC course again snf make a loop on it and it kicked my but this morning and headed back to the truck at a much slower pace then before I started it, but it was awesome and some very good strenght training.  Great day for a run and now off to help a good friend with his cyclecross race they are putting on at noon

AM   Had a good run from the Greenbelt / Freeman Park loop x 2, weather was amazing and NO wind.  I had the best birthday party yesterday thrown by my family and good friends and couldn't stop thinking about on my run this morning.  :-)

PM   4 miles around the house

AM   Went to the gym this morning to run with Justin Shadley and had a great time talking and running. That young man is going to go far in life as he is very smart and just a pleasure to be around, not only that he is a fast kid and I see him tearing up the marathon and in a few years it will be Father - son in the Boston Marathon

PM   I Didn't get a morning run in this morning so I went jast a little longer this afternoon, it was warm but windy

AM  7 mile Tempo run this morning running 3 loops around the river, was not the pace I was looking for  but it was close and then made one more easy loop around the rive but added Freeman Park in.  A nice run on a cool morning with very little wind (29*)  they have started to put up the Christmas lights around the Greenbelt and on the roof of the Shilo Inn as I love the early morning runs with all the lights up. 12.11 miles

PM   4.60 easy miles around the river again,

PM   6:30 pm run - went and ran the runner safety fun run tonight and had a great time with alot of runners that showed up  -  4.50 miles

AM   10.07 very easy miles on a cool 29* morning, tired maybe the only run for the day / we will see how I feel this afternoon

AM   Meet Jeff, Curt, and Lynette at the gym this morning, I was a little late andby the time I got there they had a 10k in already but was able to run with them for a while and Lynette a little longer as she ran 15 miles. Ran the first 12 miles at an easy pace and the last 4 miles at a progressive run ending at MP the last mile.

AM   A cool 24* this morning but what an amazing morning for a run with no wind at all.  Made loops around the Greenbelt and 1 loop around Freeman Park for 9.50 miles

AM   Speedwok / Tempo run - Went tothe gym and ran beside my wife and had some great talks.  1 mile w/u and then ran ladders 400-800-1200-1600-1200-800-400  and .50 mile c/d and then went into a 3 mile GMP and a .50 c/d for atotal of 10.50 miles

PM   1 1/2 hour of strenght training, 4 mile easy run, and abs  a nice dayof workouts!!

AM   39* out this morning with light rain and wind, but enjoyed it alot as I was thinking alot about how things are going to change for me very soon, for the good

PM   Strenght training for 1 hour,  and a 3 mile run after that

AM   Tempo run at the gym this morning and ran next to my wife,  ran a 4 miles easy and then went into an 8 mile  progressive tempo run withthe last 3 miles a GMP and a 1 mile c/d.  Was not to sure how it was going to go ths morning after a hard strenght training workout yesterday (legs) but I am happy how it went.

AM   8 easy miles on the TM at my new work (the Apple Athletic Club)

AM   20 mile run at the gym this morning with alot of my wife and friends  Curt - Jeff - Mauri - Andrea - Lynette - Justin - Kami - Rocky - Jodi  A progressive 3 mile w/u and the 30 sec slower then MP,  I felt pretty good this morning

AM   10 progressive miles this morning ending at MP for the last mile.  Starting my new job this morning.

Only run for today due to I worked longer then expected which was ok, I had a good day today

AM   10 miles on the TM before work, I was going to do a speed workout but my legs just felt heavy and I just settled for a progressive easy run thi morning.

AM   Thanksgiving day run to feed the hungry - 6 miles in 41:22

AM   A nice run this morning at the gym, 4 mile progressive w/p, and then started some hill work as I would run .50 up at a 5.5% and down for .50 at .5%, and the last 1.5 miles at HMP.

PM   1 1/2 hours doing strenght training and a 4 mile easy run after

AM   Got out the door way to late (9:30 am) and just was not into this run at all and just decided to call it good at mile 7