Marlin

AM   5 easy Z1 run at the gym this morning.  Talked to Jeff and Andrea this morning and got some great encouragement.  

4 miles run  this morning in Vegas

AM   Went for a 7am run this morning  3 mile Z1 run with a few MP p/u,  temp not bad but is was windy and is to be very breezy for tonights run with temps at the start of 50 and finish at 41 not bad but am concerned about how windy it is going to be!

PM I had a great time running this race as it was so much different then the rest of them and I had to put some thought into this one as to how to dress for it and when to carb load and eat the morning of the race. Going into this race I had already told myself that I was going to probably have to walk to the start line.  I know at 13.1 miles there was going to be a wall of runners and that the aid stations were going to be chaos for the first few of them, and that there was going to be some hills on the first 13 miles, but not extreme hills even though they said it was flat.

Got to the parking lot were we were suppost to park and the attendent did not let me in because I was not a registered guest , so I had to go down to the MGM's parking lot because it was bigger. I had to walk 1.5 miles to the start line. Found the gear check and checked my stuff in and went out to watch some of the concert and then headed to corral #1 for the start. I was talking with other runners and just trying to stay warm before the start as I had decided to over dress for the first of the race and when it cooled down I was already dressed for it and it worked out just right as around mile 7 it got dark and had cooled off and I was feeling just right. The plan was to try and run around a 7:25 to 7:30 pace for the first half and see what happens for the second half when I get there due to the merge with the half marathoners. Race got started and thing went well and was not alot of crowding or any of that as I was in corral #1 with some good runners and we all respected each other.

1 - 8:02 just a nice and easy start

2 - 7:31 wanted to wait for another mile before I was at this pace but had a tail wind and it just happend.

3 - 7:33 feel a bit warm due to the arm warmers and gloves

4 - 7:23

5 - 7:31 a slight hill here

6 - 7:31 It is starting to get dark now have portable lights set up and turned on.

7 - 7:27

8 - 7:33 This is the start of a 1.50 mile hill just at I thought there was going to be.

9 - 7:42 not alot of grade but long and steady and the only flat spot was when we crossed an intersection.

10 - 7:19 had a U-turn and went down the same way we came up it and wanted to make up for the time I lost going up the hill.

11 - 7:17 down hill

12 - 7:13 At this point there was a huge amount of spectators and must have gotten my adrenaline going.

13 - 7:17 Same as mile 12 only now we are meeting this huge wall of runners and was hopping that there was going to be the marathon lane that they talked about. There was but it was not roped off as it was just cones that said marathon to the left and half marathon to the right on every one of them.

14 - 16 - 7:19 I kept missing the sign as there some half marathon runners in the marathon lane and was dodging and weaving some what but not to bad as a majority stayed in there lane.

17 - 7:26 At this point there was alot of weaving around as they (half) just didn't care anymore, but I expected it and it did not bother me to bad as we all had the same problem. 18 - 7:35

19 - 7:39 We are now down around Freemont St. and it is very dark and I was not able to see my Garmin very well and I did not look at it as often and the problem that I was having was that I kept falling into another runners pace that was just alittle slower then mine and because it was dark and just harder to identify my pace as well.

20 - 7:36 more of the same

21 - 8:02 OK it happend, the legs got heavy - they didn't hurt but just got very heavy

22 - 8:00 Heavy legs maybe due to the slowing and speeding up from the past miles

23 - 7:46 Wanted to make an honest atempt at a 7:30ish pace

24 -26.35 miles - 8:29 

Thats right 26.35 miles as I had talked to other marathon runners and they all had the same with in .02 miles and even one half said she had 13.35 miles and went to the face book today and heard others say the same. Just trying to hang on at this point! I had a great time at this race and it was alot of fun to run even though there is alot of runners that was not very happy with the way things went, and I am just guessing that they finished towards the end and alot of things were low or out on the course and in the finish area. I will want to run it again next year if it works to plan with other runs. WOW - I can't beleive it but I finishe 217 OA and 25 in AG, very happy about that. Next Stop -- BOSTON on April 16

AM   4 easy Z1 miles this morning, I feel good with no excessive soreness

AM   Progressive run this morning starting out at 8:24 pace and ending at 7:19 pace as I feel very good from last Sunday's marathon.

AM   A very nice tempo run this morning,  1 mile progressive w/u  and the rest of the run at a new GMP  with the last 10 min provressive and a 5 min c/d.  I just got done when my wife showed up to take over the tm i just got done with.  Had alot of fun this morning talking to every one,   Mauri, Curt,  McKay, Jeff,  Andrea,  Lynette,  Deborah,  and Rex.   What a great running group!!!!!                                                                                                                                                                                         PM   3 easy Z1 miles  and biked for 30 min. at home

AM   1 mile w/u 7 mile Z2 run and .50 mile c/d  a nice easy run.

PM   4 easy Z1 run this afternoon and am now looking forward to the group run Sat. morning.

AM   Ran outside this morning, a little cool but no wind.  Ran with Jeff and Craig from the bank to SRL - Broadway and back to the truck. Today was a hard day of running as I was fading over the last 3.50 miles as last weekends marathon and the runs over the week caught up with me this morning.  I felt bad I was holding them back.

Went to a yoga class after the run and feel much better now and I am ready for a nap! I had a great week of running and looking forward to next weeks runs as I should be over 3000 miles next week, Wow I can't believe it.  Thanks for the run this morning you two.

AM   16* out this morning and a slight breeze and it was nice to run outside this morning, just a nice and easy run at an 8:000 min mile.  Greenbelt to Sunnyside bridge to John Holes bridge + some.

PM   5 miles on the TM this afternoon, 2 miles at Z1 and 3 miles at Z2 and then a 1 hour of yoga

AM   Speedwork/GMPS - 1.50 mile progessive w/u - 5 x 800 x 400 jog 6:15 (143)  6:07 (149)  6:00 (152)  5:52 (156)  5:46 (161) - .50 c/d - 5.50 mile MP 7:19 pace - and a .50 mile c/d.  total 11.50 miles.   I started out alittle tender from yoga last night but by the end of w/u I felt good to go.  I think the yoga classes are going to help.

PM   4 easy Z1 run

AM    22* out this morning, Greenbelt to Sunnyside bridge to JHB.  Was not an easy run this morning as there is alot gokng on and didn't get to bed very early last night, also forgot to fuel before I left the house so I was running on empty.  A very busy week from here on out as I have yoga at 4:30 pm and Church musical at 6 pmthat I help with.

PM   4.10 miles this afternoon,  Z2

AM   Hard run this morning,  just had a hard time goingand I am not sure if it is from the yoga last night.  5.50 miles and 20 mins on the bike this morning.  Just past the 3000 miles this morning!!!!!      3.75 miles on the Christmas Light Tour Run,  I had alot of fun and a great group of runners.

Sleep in this morning and just ran this afternoon,

PM a very nice tempo run this afternoon.

AM   easy 8.14 miles this morning, - 45 mins on the stationary bike  (16 miles)  going to x-train more for 2012.

AM   10.27 miles - felt very good this morning,  10 min w/u - 60 min Z2 run 7:30 pace - 10 min c/d - sarting static stretchi.g this morning and it felt great as I ne er have atretched after my morning run and I just need to take the time to do that.

PM   3 easy Z1 run and 30 min on the bike and 30 min stretching

AM   Speed workout this morning,  10 min w/u - 4 x 800 x 400 jog 6:03  6:03  6:03  6:00  - 65 min Z2 run 7:24 pace - 10 min c/d  total of 11.07 miles.

PM 3 easy Z1 miles and - 25 min on the stairmaster

AM   10.30 miles this morning, talked to Mauri, Jeff, Curt, Deborah, Andrea this morning.   10 min w/u - 60 min low Z2 run - 10 min c/d 

PM 30 min on the bike, and a 3 mile easy Z1 run

AM   Tempo run this morning,  10 min w/u - 10 min 7:24 (135) - 20 min 7:13 (135) - 20 min 7:08 (140) - 20 min 7:03 (144) - 10 min c/d  

PM   2 mile run -- 37 min on the stair master

AM 10.22 miles at the gym this morning, I got the chance to sleep in this morning and it was nice. Woke up at 6:30 and did not make it to the gym until 9:00am - 10 min w/u - 60 min Z2 run - 10 min c/d

Got my new Brooks Adrenaline GTS 12 today and ready for the run tomorrow

Had a great run with all my friends and my wife, I felt very good and the time went by fast. I am so blessed with amazing friends and wish all a very Marry Christmas and happy new year.

45 min at home on the stationary bike

AM   Wow - I put on a few # over the week and will be cutting back on the sweets now!!!!!!!!   10.42 miles on the TM this morning, 10 min w/u - 60 min Z2 run - and 10 min c/d - had a nice run this morning but started out just alittle hard but just kept pushing along and it got much better.

PM   3 miles -easy Z1 run and a 45 min stairmaster workout

AM   Speed workout/Z2 run - 4 x 1200 x 400 jog  6:27 (145)  6:18 (151)  6:15 (155) and the last 1200 was the first .25 at 6:15 2nd at 6:11 and the last at 6:07 (158) - 800 jog and  then  into a Z2 run for the remainder of the run.  10 min w/u - 75 min workout - 10 min c/d total 12.68 miles   Very proud of my wife Mauri as she had an amazing workout this morning,

PM   3.73 miles Z1 run - 45 min on the stationary bike   18.0 miles.

AM   15 min w/u - 55 min Z2 run - 10 min c/d - a little hard to get going this morning, and in the middle of the run I stopped a few times and was hard to keep my head into the run but got better later on.

PM 3.68 miles at Z1 mile and 45 min on the stationary bike for 17.5 miled

AM  Tempo run today,  10 min w/u - 90 min tempo - 10 min c/d - it was very hot at the gym this morning as they had the heat on, I was so hot and HR was higher and the pace was slower except for the last 40 min of the run they turned off the heat and felt good after that and HR came down and felt like I was running again.  Wow made it  !!!!!! 

PM   4.1 miles and 45 min on the stairmaster,  

AM   10 min w/u - 60 min Z2 run - 10 min c/d - a much better run today as I ran on a TM under a fan.

PM   2 mile easy w/u  - stationary bike 8 miles

Well I missed the group run this morning for a couple reasons and one was due to the ice on the sidewalks and roads.  Went to the TM at the gym and wanted to get in a long run to end the year. I felt very good this morning and pace was nice, it was cool in the gym this morning that helped.  Last week I did an 18 mile run so I was not sure if I wanted to do a 16 or a 20 and just told myself just get to 16 and go from there.  Got to 16 and felt good and decided to run 20. I was not sure but thought I was like 2 or 3 miles from 3200 miles for the year and was just going to write it off for a challenge or goal for next year, but got on the blog and found out I just needed .13 miles to hit 3200 miles so I went back out for a .25 mile run. Weird huh!

What an amazing year of running I have had, and thank the LORD for giving me the strength to do what I love to do !!!!!!!!!!!!!!!