Marlin

8 miles in 1:08:00, no issues body wise, actually felt real good today after the 16.2 run yesterday.

AM    7 mile easy run this morning, 1 mile warm up and 6 miles at an easy 8:57 pace.  Hard to get into the run at first but got alittle better as it went on.

PM    Well, 7 miles around the Greenbelt-- my first run in outside this afternoon. 4 above and i just needed to get off that TM and get a run in outside and i am so glad it did, yes it was cold as heck but the sun was shinning and it did not feel that cold until mile 6 and the sweat was starting to make me just a little cold. Pace was around 8:40 to 9:15 as some of the path was slick and some wasn't, Had a great time!!!!

AM    5 mile tm run, scaled back a few miles this morning and wanted to get alittle more stretching in this morning. Was nice talking to Jeff this morning while running as he is in his taper runs now.  Best of luck on RnR Phx. Jeff

PM    Speed workout this afternoon, 6.60 miles, 2 mile warm up and a 20 min. tempo run at a pace of 7:41 and HR at 145, and a 2 mile cool down.

AM  Talk about the bad and good in a 1 hour run, the first 3.5 miles was not that easy this morning, started out sluggish and pace was up  and down from 8:34 to 8:57 and really had a hard time vetting into it.  And just after the 3.5 miles i was things got better  and was back into the run and actually set the pace at 8:27 for the next mile  and 8:20 for the neext and 8:13 the next and7:56 for the last .13 miles.  Glad i just hung in there and didn't throw in the towel.

 PM

AM   Got to the gym early because i nedded to get to work before 6am, started out at 8:41 pace for 30 min. and 8:27 pace for the last half with an 8 min. pace the last mile.  

PM    Speed workout  this afternoon,  1.50 warm up,  6 x 1/4 mile intervals a 6:54 pace, 1/4 mile recovery  and 1.75 mile cool down  for total of 5.50 miles.

16 miles in 2:23:54,  9:00 min. pace.  Long slow miles this morning,  30 sec. below my MP and at HR of 139 for 14.5 miles and then went up to 142 for the last 1.5 miles due to i ran out of water and i did not want to stop when i was that close to being done.

I am thinking of changing my work outs around just a little due to not being able to get stretching in the way i need to, and the lack of not getting core workouts in also, along with some weight training. I need to have these things incorportated into my marathon training.