Marlin

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.

Had a great run with some great friends today, 16.2 miles in 2:19:33  at 8:37 pace. Started out at 8:41 pace for the first 12 miles and then kept ramping up from there to 8:34--8:27--8:20-- and an 8:13 for the last 1.2 miles.  I felt good, no soreness or problem areas, nice run to open up 2011.

Now a day of rest and relaxing