Marlin

8.55 miles in 1:15 @ a 0.05% incline HR at 137-138.  It was a nice run this morning just easy pace.  This afternoon will be leg weights and core workouts.

8.87 miles in 1:15  5 x 800 x 400 cool downs,   10 min warmup first,  7:03  (147)  6:56  (155)  6:56  (157)  6:53  (161)  6:53  (161)  and finished the rest of the run at 9:05 pace.  Core workoits this afternoon !!!  Talked with Jeff about his weekend this morning, what an amazing runner and person!!

Got a run in outside this afternoon and it was so nice to get out side again and off the TM, the sun was out and such a nice day alittle cool 29* but not bad at all.

easy run this afternoon, 8.46 miles in 1:15--Avg HR at 138-- and pace of 8:52,

This morning i went to the gym and bid 400 setups, leg weights, and stretched.

No run today as Mauri and I are going to Salt Lake City for a VO2 max test tomorrow

We drove down  to SLC for a VO2 test at the Treehouse Athletic Club, Very well worth the money and found out alot about my HR range.  One thing that i got out of it was that i am able to pick up the pace some and will still be in the mid aerobic zone, and have been running my long at the low end of aerobic zone. 

Mauri and I ran in SLC around Liberty Park today, what a very nice park to run in. Didn't have gel or any real fuel or hydration other then H2O so i knew the late miles were going to be harder.  Got to the park around 9:30  temp was 41* miles 1-13 held a steady pace of 8:30 to 8:40,  14-16 was alittle slower due to low fuel and hydro.  We had a great time and nice to run in some good weather and no snow.