Marlin

Had a very good run today, I was very comfortable and ran at an 8:47 min. pace for the first 10 miles and a 8:41 min pace to mile 11.5 and 8:30 min pace to 13.1 miles. I am training to run a marathon on the 6th of June in San Diego and am within 16 weeks of the run.  The problem that i am having right now is that i am out of town every other weekend and some weekends back to back and am not sure how to make the most of the days i have to train on the weekdays and to get my long run in also  ---- Need some advice please-----

A very easy 6, a little difficult but worked through it

51:21 not to bad was a very comfortable run.  Instead of just plain water to drink, i had power aid to drink and it was nice

1:10:34  was a little dificult today, but was able to work through it.

5 miles at 4:30 am, snow'n and blowen and my first run outside and loved it.

6 miles on the TM and then crosstrained for an hour.  50:55--- 8:30 pace

5 mile easy this morning, at 4:00 am. No snow and just a great morning too run.                

7 mile run after work this evening,  I like this am-and-pm running, it is a great way to get in the miles due to being out of town an the weekends   Thanks for all the help

Thanks

  Ran 7 miles after work and had a very fun run,  it is so good to be running outside again.  A little slow to start out but got better by mile two,  1:00:43 min.  8:41 pace

1:53:21    4:00am run on the TM,  learning  on a few sports drinks that i like and some that i do not like to drink and this run i found one that i did not like at all. 

AM 6 mile (52:21) run at the gym, to cold to be running outside. Had the chance to run and talk to Jeff S. this morning and gave me some great ideas on how to improve my runs.

PM 6 mile (50:09) run after work, applied the advice Jeff gave me and it helped alot, a little getting use to, but see improvement already, and felt better.

Tanks Jeff for the help

8 miles (1:10:48) ran out side this evening and was a little cold with a wind out of the north, and it did not help when at mile 5 a dog ran out of this farm house and bit me in the calf, lucky i had my cold weather pants and one other layer and it did not brake the skin, but it did tear my cold weather gear. Talking about taking you out of your run but worked through it and finished the 8.                                                                                                                                                                                                                

7.23 miles 1 hr. at 8:18 pace on the TM this AM, had a fun run

6.1 miles 50:08 at 8:13 pace on the TM after work

Easy run this morning, 4 miles at a 10:00 min pace  was a little sore this morning

6.1 miles at a 8:17 pace (50:34) on the TM at the gym

Didn't make the morning run, got to bed to late.

8 mile run tonight on the TM,  (1:05:05)

Day off, long run Sunday am

Well i ran 16 miles this morning, WOW  I am very proud of my self, it is my longest run to date, things are getting much better.  I am here to say that you olny get out of it what you put into it,                  

Ran the Greenbelt this morning

The run started out a little hard as it took a couple miles to get my breathing lined out, not sure if it was the cold air starting out or not. but got better after that. The first two miles was at a 9:00 min. mile and then 3-10 mile was around 8:30 min mile give or take, 11-15 was around a 9:00 min mile, and the 16 mile was my hardest because i was feeling my back getting tired.

Ended up running 2:26:09  at a 9:09 pace. It was a great experience and know a little more what i need to work on. One is to get my back stronger so that it does not tire, Any Ideas my friends

Again thanks for all the help, and more is needed

My wife Mauri also ran 16 miles this morning and i am very proud of her also

  4 mile easy run outside at 4:30 am,  It was a neat morning to run, the fog made the farm lights look cool and as we live outside of town the city lights were neat also.

  7 mile run after work, sun was out and just a little cool, was not sure how good the run was going to be because the legs were just a little tired at work today, but turned out ok--not great but ok.

  5 am 4 mile TM run-- not a very easy run legs were not in very good shape. Taking the night off an maybe Wed. morning also.

  My back is feeling much better tonight

8 mile TM run this evening, Much better run tonight i feel i have my legs back again.  Not sure that the heck was going on but they were not working very good yesterday at all, cut back and didn't run yesterday evening or this morning.

5 mile run this morning on the TM,  and stretched for 30 min. now that i needed.

7 mile run this evening 58:40 i will take it as the runs have been a little hard this week, still need to work on getting the back to feel better, has been a little sore this week.  Taking the remander of the week off

Well i have been out of town for the weekend and was not able to do any running this weekend at all ( bummer)

5.0 mile run on the TM this morning. Fresh legs that was for sure.

6.0 mile run on the TM after work  (8:10 pace)

Easy 3 mile run at 5am

Ran 7.0 miles this evening on the tm at an 8.00 min pace, have been working on my heart rate, have found in the past that i have been running with a low rate then i should be, and have picked up the pace some, from an 8:20 or 8:30 to an 8:00 min pace and felt fine.

I think i have been in this mind set pace and i am now breaking out of it, I'll keep working at it.

5 mile run this morning, got to the gym at 5am

7 mile run after work, it felt very good tonight!!!

3 mile easy run this morning

7 mile run to night, right calf was a little sore but the more i an the better it felt.

Did not go to the gym this morning because i wanted to do a longer combined run this evening.

10.0 miles in 1:25:00  this evening nice for a little change every now and then.

Did not make the morning run, had to work today and needed to be to work early.  Got to the gym at 3 pm and ran 10 miles, i felt great and a good pace for me 1:22:08 getting a little better.

Day off today, need so rest.

Intervals today,  No morning work out

A very nice 8 mile run around the Greenbelt this afternoon, easy run and enjoying the nice weather

Started out with a .5 easy run and then ran 200 meter runs with 200 meter cool down.  and then ran 1 mile easy run.  Had fun with it, it was nice to have a little change.

4.5 miles on the TM this evening, have not felt to good this week (sick wise) hope for a better next week.

Ok, i am back at it,  i have been sick for a few days and Sat. night had 102* fever and man did i feel bad. Went to the doc on Sun. and was much better Sun evening and got some real good sleep Sun. night,

5 mile easy run,very nice to get back at it

8 mile run around the greenbelt 1:06-- 8.16 pace. Felt good to get after it again.

Well i am back i even remembered my pass word  (lol)

What a great morning for a run,  started out a 4:15am at an easy 9:00 min mile for the first mile and then settled into an 8:30 min mile for the next 7.5 miles, and kicked it up to a 7.30 min mile for the last 1.5 miles and felt great and comfortable.  Ran  into Jeff and had a nice talk with him. What a great guy he is and very helpful !!!!

Greenbelt again tommorow am can not wait going to do some speedwork

Well i got my wife up to run with me at 4:30 am-- she was a trooper and it was very nice to run with her this morning.  Could not ask for a better am to run,  Saw Jeff running on the Snake River Landing road haulin a_s as always.  6.2 mile easy run in 54:00 min.

Day off, camping with my wife on the South Fork of the Snake River.  Will go on a run Sunday morning.

Set out for our run along the Snake River at 8:30 am on tough steep rolling hills road (hill training), 9 miles at a 9:22 pace.  Happy with that considering the major hills we ran.

Got back home around 1 pm and got unloaded and just felt i needed to go for another run, started out at the Greenbelt and then ran one loop around Freeman park for a total of 4 miles at 34:07  (8:32 pace)

8 miles this morning around the Greenbelt and the SRL  7.03 miles in 1:02:30 at an 8.53 pace and 1 mile recovery  at a 10.39 pace.  A great morning to run!!!!!!!

Tempo run this afternoon 4:00pm run  temp at 85*   5.00 miles -- 4 miles in 33.32  (8:23 pace) and 1 mile recovery at 9:45 pace.  warm but ok.

Morning run at 4:30 am,  8.00 mile easy run 1:12:55 at 9:07 pace, nice and comfortable .

Afternoon run at 4:30 pm, hot 85*  Fartlek run 4.00 total, first 3 miles a 8:16 pace  and the last cooldown mile at 9:17 pace total time of 34:06 

7 miles around the Greenbelt,  an easy pace , did not push to hard as the legs are on the tired side today.  7 miles   1:02:00 total time  at an 8:52 pace. 

Set out for a run at 4:30 am, It was a great morning, winds calm.

11 miles in 1:33:20 at an 8:29 pace  felt i could have ran alot more mile if i had the time to but very happy with the run.

3.25 mile at 5:00pm   4x800 at a 7:00 min. pace. A very nice run this afternoon

Set out at 4:30 am, a very nice morning for a run!!!!!  Got to bed late last night and was a little tired this morning.    7 miles   1:04:20   at a 9:12 pace 

Set out on my run at 6:30 am, it started out a very nice morning but got windy as the run went on but not to bad.  The first 5 miles i had some trouble getting my breathing down and just needed to relax a little and it got better.

18.0 miles  2:40:20 time  8:54 pace  I am very happy with that as i am wanting to hit under a 4:00 Marathon in Aug. at the Mesa Falls Marathon.  This will be my 2nd Marathon as my first one in June at the San Diego RnR Marathon i did not put in enough distance miles as i got tired from mile 16  and finished it in 4:29:18, So i am wanting to put long miles in  hope that that will not happen that some in the next one. 

I am looking for all the advice i can get!!!!!!

Went to the cabin in Island park yesterday afternoon for some RnR that we needed.  Got up at 6:00 am this morning and set out for a easy run,  7 miles in 1:06:30 at a 9:30 pace

Started out at 4:30 am  and had in my head that i was going to do a 10K tempo run and to find ou my improvement over the last few months. Well-- it was the fastest 10K that i have ran ever,   51:01.  Sub 50:00 here i come!!!!!!!  And the ended up running 9.15 miles total.

5 mile run this afternoon 41.17

Woke up late and had to skip the am run   : (

Hill run  What  a butt kickin hill (awsome---thanks Jeff)             7.41 Miles

1.43 mile warm up      2.50 mile run up hill run at a pace of 10:05     2.50 mile down hill run at a pace of 7:46      .98 min cool down run      total  time of 1:08:3

4:30 Greenbelt run, cool morning but not bad    7 mile easy run

4:30 pm run Greenbelt again   8.30 mile easy run

Woke up on time this morning, but had a hard time getting out the door--once i got out and on my way i had a hard time getting out of the truck--once out of the truck i had a hard time getting my butt running but you know it was the best run i have had in a long time once i got done.   It took everything mental to finish this  run and it was not that i was in bad shape body wise but in my head i had a hard time finishing it and just doing it and it was like i was at mile 20 in a marathon and i needed to break that wall--- and i did !!!!!!!!

Intensive endurance run    5 miles    1 mile warm up at a 10:00 min mile   4 miles in 33:20   8:20 pace    total time  43:20:00

Pm run---  easy  5 mile run in 47:30    9:30 pace

Well needed day off today.

A good long run around the SRL and the Greenbelt  8:52 pace. 

6 easy miles in 58:30  

6.50 miles along the Arkensas river in Canon Co.  a very nice trail run

8 mile trail run in Cannon City Co

Woke up this morning with the biggest pain in my left hip not sure what is going on. 

No run today 

Back in I.F. after working out of town in Co. 

4 mile easy run  hip still has some soreness,  went to see Steff Liddle about this sore hip

Well my left pelvis had rotated back and she set it back in place for me and it is much better  she thought that it was uneven trail run and i any have stepped in a hole and that i do not stretch enough maybe how it all happend

Easy 5 this morning,  taking it very easy  hip feels much better!

4 mile morning GB run

6 mile easy run,  things are getting much better and the tightness is getting less

5 mile am run

5 mile pm run  Starting to feel normal again   Thank God!!!!

Tempo run this afternoon on the Skyline track.

1.5 warmup      3 mile 24 min tempo  8:00 pace  : )    1 mile cool down

What a great morning for a run,  through Freeman Park, The Greenbelt and SRL and around the Greenbelt a couple more times.  Was getting a little tight in the left hip due to the ITB.   Run time was 2:08:33

4 very easy miles on the IF high school track

5 easy miles --- ITB is much better now, but now my right calf was tight today

Ran the rolling hills around the house after work,  hope they are going to help for Mesa Falls

My wife and I ran together to day as we are camping out by Falls camp site.  Ran the big hills and got alot of practice on the up and down hill running again

Got back from camping around 1:00 pm and need to get a run in today,  held off as long as i could because of the heat but needed to get it done,  so i ran th GB around 4 pm--still hot out-- but got in 11 miles at an easy pace run. 

Ran after work again, did not head out until a little after 6:00 and it was still hot out but made the most of it thou.

1 mile warm up------4 mile half mRthon pace 8:30 pace-------and a 1 mile cool down,  a very nice run !!!!

Ran what my wife and i call the Hi 5 course this morning.  It is a course that has alot of rolling hills and a good size one at mille 3, so i set out on an easy 3 mile run around 9:30 to a 9:40 pace and got to mile 3 and did hill work outs for 2.50 miles up and an easy down and then finished up with the last two miles. 

A very nice run on a cool morning

Just a slow run this morning around the GB and then out and around the SRL and one more time around the GB.  Good run, hams were just a little sore at the start.

Went to the local high school track (Skyline) at 5 am and it was a great morning for a run, nice and cool!!!!!

Started out with a 1 mile warm up and then went into 8:30 pace and held that for a half mile and then raised the pace to 6:50 pace and then back down to an 8:30 pace. Did this for 7 sets,  great run short but good

Day off,  getting ready for HM  Rock-Roll-Run in IF.

I had a very good race this morning,  My HM goal for this year was 1:50:00.  I ran 1:48:49 on a very nice and cool morning.  I have been fighting an ITB for the past 3 weeks and it was in the back of my head if it was going to have a factor in this race?  Started out at a 9:00 min mile for the first 1 1/2 miles and felt really good  and picked up the pace to an 8:30 to 8:20  and held that for the next 9 1/2  miles and still felt very good and picked up mile 12 and 13 to a sub 8 min. pace to the finish.  Been fighting an ITB problem for the last 3 weeks and did not have a problem with it at all today. 

It is nice to have a good positive run going into the Mesa Falls Marathon in 3 weeks!!!

Just set out for an easy run this morning around the Greenbelt, on a very nice morning.  7 miles in 1:05:00

Cruise intervals----1 mile warm up and 4x6 min. intervals with 3 min cool down between and 1.25 cool down after.

Easy run at 4:30 this morning, 10.50 in 1:31:30

Hill work outs this morning  1 mile warm up 7 x 1/4 mile  with 1 mile cool down

Just an easy run

Tempo run this morning,  1 mile warm up 3 mile tempo at an 8 min. mile and a 1 mile cool down.  2 weks from to day is Masa Falls Marathon, 

A great morning to run, 17 miles from SRL to Freeman park and around again only without Freeman park the second time around.  I felt great! Legs were not tired at all.  Started out at a 9:30 pace for the first two miles and steped up the pace to a 9:00 to 9:10 pace for the rest of the 15 miles. Total time of 2:36:50 at an overall 9:13 pace.

I am now starting the taper weeks, i think i should be ready for Masa Falls Marathon in two weeks from yesterday!!!!

A good run this morning, 7 miles around the Greenbelt.  My legs felt very good and my left ITB is getting much better now  (1:02:05)

Very busy this mmorning and was not able to get my run in until this evening.  Interval run, 1 mile warm up and 3x4 min runs at a 7:38--7:40 pace and around an 83% to 85% MHR and With 1/4 mile cool down  between  intervals,  and 3/4 mile cool down after.

Just a good easy run,  Mesa Falls in 8 days   45:20 total time

Fartlek run this morning,  1 mile warmup 2.50 fartlek and .50 mile cooldown.  OK run, alot on my mind which made it hard to think about the run.

Just a nice easy run 2 times around the Greenbelt, stopped before i got back to the truck to walk and cool down.  Masa Falls Marathon this weekend.

1 mile warm up, and then picked up the pace to arund 8:30 to 8:40 pace for the next 2 miles, and .50 mile cool down

Just an easy tempo run

Had a pretty good Masa Falls Marathon run,  The first 9 miles was on dirt road and was a little hard to keep the pace but was able to run at a 8:50 pace.  Was happy to get off the dirt road!  The next 4 miles was down hill and was around an 8:40 pace and was trying to get to the 13.1 mile make before the half started,   (to late) I got there and they had started it  around 1 soonner and i got there at 1:57:00 ish,  Had to deal with alot of runners and slowed me a great deal, but worked through it ok.  Got to the 3 mile hill and what a hill it was when it falls on mile 17 to 20,  Just keep going as best i could and got to the top.  Started the rollers and had spent alot just to get up that hill i was not able to get my pace back and finished the marathon in  4:08:16.  I am happy with it!!!!!  21 min. less then the San Diego Marathon in June

4:30 run this morning around the greenbelt this morning twice, my legs sure did not want to move this morning.  Had that ITB thing going on, i wish it would just go away, cut the run short at 4.50 mile

Stretched at work over lunch

Very windy this afternoon and did not feel like fighting the wind for this afternoons run so i desided to run at the gym on a treadmill,  3 easy miles

7 miles around the greenbelt, IT felt fine, and ran at a very easy pace,wore a layer of worm ware and it helped to keep my leges warm

7 miles around the greenbelt, just nice and easy run. wore a layer of sweat paints and it helped alot to keep my legs warmer.

4 mile run around the greenbelt again nice and slow.

7.50 miles  at 4:30 this morning---this morning i found out what has been giving my left ITB all this fuss for the last 1 1/2 mo.  I like to run the greenbelt in the morning, The water, trees, and ok lights,  and i have always (always) ran in the same direction that is clockwise around the greenbelt.  This morning i started out and again the IT issue again like always, so i stopped to try and work it out an stuff and it dawned on my as to the slope on the road and sidewalks.  Running clockwise the slope is from left to right  and that maybe that may be what is giving me all the trouble, and started to go the other way around  and now slope is from right to left to see if it made any differance.  DAMN----ITB issue gone, i still felt it slightly only because it was sore before i turned around,  payed attention to the amount of % the loop had if i was going clockwise and it was a better part of 70% from left to right.  The left leg was hitting the ground higher then the right witch was the cause of all the problems. The last 5 miles was like i was running again and the lst 2 at MP  (very nice) try running after work.

5 miles after work with no issues with the ITB, just a nice and easy run, a little warm but no issues  

7 mile run on the Salmon river, a very nice run a little breeze but very nice.  There is alot of game down here and its the first time i have got to run by big horn sheep that was standing on the road   No Kidding  i just ran by them,  at first i stopped about 100 yards to see if they were going to move and they didn't so i just keep going,  how cool is that.  At the river i have drove by them and they have walked by me as i have been fishing but i have never got to run by them before,  a little nervous thinking that they were going to run after me!!!  How cool is that,  Not all runners can say that they ran by big horn sheep!!!!

Cool morning, but nice and sunny.  Parked by the bathrooms on the Greenbelt and ran one loop around the Belt and headed out to Snake River Landing and did one loop around it and back to the Greenbelt for 2 more loops around it. Very Very nice run this morning, no real IT issues and was pacing at a 9:00 to 9:20 and felt very comfortable. Have been using my heart monitor on my runs  and today i stayed at 77% to 79% and was running at about my marathon pace.  (must be doing something right)

7.0 mile easy run around the greenbelt at a 9:30 pace, very cool 35* morning

Fartlek run this evening, 1 mile warmup and then 5 pick ups in 24 min at a 7:00 min mile and a 1.25 mile cool down, nice workout.

Easy run this morning up and down the SRL, what a good lighting storm this morning.  Didn't get an afternoon run in leg were just a little tired.

7.25 miles this morning around the Greenbelt, It took a couple of miles to get warmed up, just an easy 9:30 pace.

8 mile Cruise intervals this afternoon-- 5 x 6 min intervals  1.25 mile warm up, all 5 intervals were at an 8:00 to an 8:15 pace with a 5 min cool down between , and a 1 mile cool down at the end  1:12:13 

7 miles this morning around the greenbelt, pace between 9:10 to 9:20  Cool and windy morning

4 miles up and down the SRL  windy afternoon, hope for a nice weekend to get a good long run in.  Now a shower and off to Famous Dave's BBQ  (OH YA)

Day off today,  going to go and sit in our hot tub this morning and do some stretches and then mow the lawn.  I hope everyone has a great weekend!!!!!!!!!!!

What an AWSOME day for a run!!!!!  16.50 miles from John's Hole bridge to sunnyside bridge twice and one more time around the Greenbelt in a time of 2:32:48 at a 9:14 pace. Nice and easy run that was just a couple of seconds off my marathon pace. Now to have a great day with my wife and kids.

5 very easy miles, a little under the weather today  We will see what tomorrow will bring.

7.25 mile run at 4:30 this morning,  still not feeling so good  but had a good run considering.  (9:30 pace)

Tempo run this afternoon,  1.25 mile warmup at a 9:30 pace,  2.50 mile tempo run a an 8:00--to --8:10 pace, and a 1.25 mile cool down

7 miles this morning at 5 am, sluggish run this morning, i think i get into this slow sluggish run and it make it to be a harder run than if i was to hold a marathon pace.

Much better run this afternoon, 4 mile run at a 9:00 min. mile felt much better .

7 mile SRL run, ran into Jeff this morning and gave me some good advice like always, and ran with him for a short distance and it did not take me to long to find out that i was going to fast and he was going to slow,so i had to let him go  (lol) Jeff is a good guy and very helpful, you don't come across many like that.

Very easy run in the morning, not sure how far but i have an appt. with Steffany L. to get my ITB worked on and this nagging hip.

4 very easy miles this morning, went to performance therapy yesterday to get aworked on and i was glad i did asthings were tight and needed ajusted, she did a great job!!! Just taking it slow a couple of days before i get back on it again.

4.5 easy miles around the greenbelt, taken a couple off days to get the hips to loosen up --hot tub-- stretching and more stretching, hips were much better today and am going to work up the miles slowly as the week goes on, but not to much.

7.50 miles  country roads oround our house, a very nice evening to run, my left hip was tight for the first mile but worked out and things were fine after that.  9:30 a mile pace and it was an up hill down hill run.

At the start of the run, my hips were tight again but by 1.50 miles they had loosen up and were fin after that. Just need to take it easy if they are not feeling so well and i still should be ok for the COT marathon.  Set an appt. for next Thurs. with an Orthopedic to just get looked at and to make sure things will be alright.

Progressive run around the Greenbelt,  9:30-9:20-9:10-9:00-8:50-8:40 and the last .50 miles at a 10:00.  Hips was a little tight but worked out in the first 1/2 mile, a good run for me as i needed a good one as i have been i a slump lately with all this tightness in my legs and hips. Had to cut back on the two runs a day and focus on more stretching.

4 miles in 36:10,  nothing long today but a very nice run  on a beutiful day. Long run tommorow morning

What a great run on an awsome day, hips felt good, legs felt good, and did not have to work to hard to keep the pace i was looking for.  Two weeks till COT and i am finally feeling like i am back on track again.  Stretching and more stretching has been the key.  16.25 miles felt good that i was going to go for more but decided that it was good thing to stop and be very happy with what i got. Hope every one has a good week, and good luck to all the St. George Marathon runners.

7 mile recovery run on an awsome evening around the Greenbelt 9:30 pace

Cruise Inter.  around the Greenbelt this evening.  3x5 min.at an 8:09 pace on the pick ups.

4.60 easy miles around the Greenbelt on an awsome evening. Went to the doc this afternoon just to get my hip look at and they took X-rays and saw nothing wrong but set up an MRI for next week just to make sure.  Hip felt fine on the runs this week but it sure keeps me up at night with just a nagging pain all night long.

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

6.5 miles in 1 hour, got back from fishing on a great weekend, nice weather and the fishing was good but nice to get back running again as it was alot of people and not time to run up there now.  Leg weights afterwards and a nice stretch also.

5 miles around the Greenbelt in 43:56 time at an 8:47 pace, i felt very comfortable on just a very nice afternoon.

A good run this morning, legs felt fine on ITB things going on (feeling good) 6.65 miles in 1 hour

No afternoon run due to my wife is meeting me to get new phones today

4.60 miles this morning,  1 mile warm up and a 20 min. tempo run at 7.53 pace  and a 1 mile cooldown.  Then worked on some core training.

Greenbelt  run this afternoon, one lap with my wife and then ran up to Hardhat cafe and back and one more lap around Greenbelt  for a total of  6.70 miles in 59:45

4.50 miles this morning at a slow RR. Did weights and a very nice stretch afterwards.

6.50 miles around the greenbelt and freeman park, wow what a great day for a run   8:51 pace

No morning run, decided to take the morning off and not push the miles on the body .

8 miles around the greenbelt on an awsome evening for a run.

What an awsome morning run around the Greenbelt, sun was out and cool.  14 miles around the Greenbelt, i felt good with no issues at all. 2:03:46---8:49 pace

6.6 miles in 1 hour, Had a 40 min. stretch after my run this morning and it was awsome, much needed. 

5.5 mile this after noon and then did some weight training and another good stretch.

Just an easy progressive run,  started out at a 9:13 pace and ended at a 8:34 pace.  All-n-All a good run.  Heading to Las Vegas this evening and will be going with a bunch of my close friends for a big IMCA Mod. race, It will be alot of fun and will try to get in the morning run in before we head to the track.

TM run this morning, just an easy run in 1 hour

I am here in Vegas,  I have been on my feet all of last night at the IMCA Mod race and has been alot of fun and still have 2 more nights of it.  Set out for a morning run and know my legs were heavy but need this. Started at Circus Circus and ran down the strip just past the MGM for 3 miles down and turned around for a total of 6 miles.  Alot of stairs and it was kinda nice-I had a great time on this run because there was alot to see and entertain me and have never ran the strip before.  I am glad i set out at 5:00 am because on the way back it was starting to get busy.  Want ot run it again on Sat. morning!!!!!

Just 4 easy miles today, just wanted to roll into it today and will get after it tommorrow.

I had a very good run today, felt just fine and was happy with my pace as it did not feel hard at any time.  Was running at a 8:57 pace at the first 2 miles and moved up to an 8:40 pace the rest of the way,  Was no morning run but there will be on Fri. morning.

I will be adding my miles that i have logged on the Runners world web site on Sat that has amounted to 537 miles from the first of the year, before i was on this site!!  Just need to consolidate my millage for the year is all.

8 miles this morning in 1:10:34, sterted out at around 9:30 pace and just keep upping it every 1/4 mile for the first mile and then set it at an 8:49 pace and kept it there for the next 7 miles, Felt good never winded and HR at 137 or 138.  very nice run

Well as i was saying a couple of days ago that i have 537 miles on the runners world log that i am tired of thinking about and need to move them to this awsome site, i have ran them in the early months of this year before i was logging on this site. No not superman or anything just needed to combine them together.

6.35 miles this morning, and then did some core workouts--and stretched for 20 min. and headed to work on this very crappy day.

4.50 miles this afternoon, (tempo run)  1 mile warm up and 18 min tempo at 7:30 pace and then a 1.10 mile cooldown

Did not get the morning run in due to very bad weather. 

6.90 miles in one hour, leg weights and some good abs workout.

7 miles in 1:00:34,  it was a good run for going into the Thanksgiving weekend, I am looking forward to running 2 a day after this weekend.  

3.5 miles at an 8:41 pace and then increased pace every mile by 10 sec. and then did a 1 mile cooldown at a 9:30 pace. Worked on calfs and did abs.

6 miles in 54 min.  Long run for Sun and did not want to push miles, Abs and leg stuff again.

15 miles on the TM in a time of 2:11:15, it was a good run as i have not have a long run in a few weeks. Light stretching and then sat in the steam room for 20 min., more stretching tonight.

A TM run and just could not get into the run at all, o i just cut it short!!!!

6 miles this morning and then stretchedand off to work

5 mile tempo run after work, much better runs then what was yesterday,  then some leg weights and then home!!

Just an easy run,  Had a hard time mind wise just doing that.   one of those days

Nice run, felt good and just below MP pace,  Leg weights and ab stuff.

Did the Ryan Hall hill workout,  WOW  amazing workout and fun too,  was only able to do half of the workout, will build up from there.

4 easy TM run     Long run tomorrow

3 easy miles and then weight training and some abs

7 miles this morning on the TM at 8:49 pace. and then had a nice stretch after.

4.75 pm miles   did 6x1/4 mile progressive intervals, 7:30-8:49-7:24-8:49-7:18-8:49-7:13-8:49-7:06-8:49-7:00  with a 1 mile cooldown.   Then 40 min. of leg weights.

4 easy miles,  legs are heavy after a good weight workout the day before.   No afternoon workout.

6 miles this afternoon, ended up at the gym but should have ran outside today is was very nice out and around 37 to 40*

Well i registered for 2 marathons so far this week and the first being theNapa Valley Marathon (Napa Ca.)  on March 6th and have 10 weeks to be ready.  I am so excited and now have some good drive for my training.  The other is Northern Idaho on May 31 and my wife is running the 1/2 marathon in that one.

Will be on a fishing trip this weekend so the miles are low for this week but need to step it up starting next week.

AM    6 easy miles on the TM  and then a 40 min stretch

PM     3 mile easy run after work, and then worked on leg stuff.

AM    6.76 miles in 1 hour,  a good base mile run

PM     6.40 mile speed workout   3x6 min tempo run   

           1 mile warm up     6 min at 1 min over MP 7:41 pace     6 min at MP 8:49   

           set of 3   and end with a 1 mile cooldown

AM     No run this morning due to i had to get my wife to the airport.

PM     7 miles at a slightly slower then MP and at a 1% grade

AM     7 easy miles at 30 sec. under MP pace

PM     Speed work out this afternoon,  progressive intervals 6 x 1/4 mile intervals.  Started out with a 1 mile warmup and the first inter was at a 7:49 pace and then a 1/4 mile cooldown at MP   7:41--7:34--7:27--7:20--7:13 and then a 1 mile cooldown at 9:22 pace for a total of 5 miles.

5 miles at 6 pm after getting my daughter to the shuttle to chetch a flight to Sacramento.  Wanted to go 2 or 3 more but the quads were a little sore from the speed workout and wights from yesterday.

15 miles on the TM at 6:00 am,  it was pretty cool to see alot of fellow runners at the gym this morning.  I know this mornings run was going to be a mental thing but was looking forward to it. 

Started out at MP pace (8:57) and things were going very well and got to mile 10 and was feeling real good and decided to go to a MP goal pace a 8:49 pace for the last 5 miles.  Very nice workout this morning in a time of 2:13:35.   Pretty good for me and a big improvement from a year ago, just need to keep getting better and improving.  Weight training is paying off i think.

AM  ok not such a very good run this morning, did not eat very well Sunday, did not fuel before i went to the gym, found out that the marathon on March 6 does not allow headphones which is ok but had to be this morning was the first day training with out them, and last of all i have only seen my wife two days out of 2 1/2 weeks and has been with her dad after open heart sergery.  So glad she gets home today---because i sure am missing her!!!  Know wonder i had a crap run this morning.

AM   7 mile TM run in1:01:25,  it was a much better run this  morning then yesterday morning.  Started out at a 8:57 pace for 0.5 miles and then went to 8:49 pace to 5 mile           mark and then to 8:41 for tje last two miles.  Speed workout this afternoon!!!

PM   1 mile warm up and then 6x1/4 mile intervals, 7:00--7:00--6:56--6:53--6:49--6:44 with a 1/4 mile cooldown at MP, and a 1 mile cool down at 20 seconds under MP.

Am     8 mile run in 1:10:43, the run felt very good this morning  breathing was relaxed and comfortable.  Have been tbinking about my last two marathons and having a positive splits on them,  so this morning i starting to train on nevati e splits  and to pick up the pace at the end of a run.   6.5 miles at 8:49 pace and the last 1.5 miles at 8:41 pace, thinking i wanted to pick it up just alittle more but it was OK.

PM     7 miles in 1 hour flat a good run 

AM     Wow almost didn't make this run!  But glad i did because i was able to talk to Jeff about some running questions i have been thinking about lately,  (thanks Jeff)    Started out at a 9:13 pace for the first 3 miles as i was having a hard time getting going, but finally came around and picked up the pace to 8:34 and kept that to mile 6 and went to an 8:20 for the last mile. All in all good run just started out slow.

PM 1 mile warmup and then a 20 min. tempo run at 7:24 pace stopped 1 time quickly to get a drink and back on again, and finished up with a cool down to the 5 mile mark. 

7 mile TM run at the gym, these TM run are getting very old and it is only the end of Dec.  I am going to try to run outside on some good days  after work to break the monotony.

Woke up Fri. morning and was not feeling so good and was running a fever also, ended up in bed all day and woke up Christmas morning much better.

AM    7 mile TM run, a good run this morning as i felt fresh.  Pace was just under mp  total time 1:02:32  i am good with that for a base miles run.

It was cool watching Jeff having fun with his run this morning in his new shoes!  

PM     5 miles at an 8:37 pace, wanted to pick up the pace from this morning, nice run just not alot of time for other stuff due to that i ended up at work longer today then normal.

AM   7 miles in 1:01:24 a good morning run-base miles.  My MP-3 was dead witch sucked for a TM run but was ok because my March 6th marathon there is no head phones and need to get adapted to it.

 PM    Speed workout this afternoon, 1 mile warmup and then 5x800's with a .25 mile cooldown between.  7:41--7:30--7:24--7:19--7:13 .   Got home and did 200 setups, it was a good day and great training today just am ready to be running outside steady again.

AM    Taking this morning off to make sure my wife makes it in to work ok, as we live in the country and the roads can be very bad with all the snow we are getting this morning.  I am planning on a little longer run for this afternoon.

Got my wife to work and and there was just to much snow to work, so called it a day and headed to the gym for a run,  7 miles at 8:41 pace and then kicked it up to 8:34 pace for the last 3 miles total time of 1:27:19.  Legs felt good even after my speed workout last night.

PM    5 easy miles this afternoon  45:09 and then 200 setups and called it a day

AM    TM run this morning, i got 1.30 miles into the run and the only cup of coffee said i needed to stop, this has not happend before, oh well. Got going again and the first 4.30 miles pace at 8.41 next 2 miles at 8:34 pace  and then .50 miles at 8.24 pace and the last .50 miles was at 8.13 pace.  A nice run, have been working on my pace over the last few weeks and felling stronger.  No headphones on this run.

PM     4 mile fartlek run 5 pickups at a range of 6:54 to 7:30 pace.  Just one run for Friday as i am doing a long run on Sat.