Marlin

AM   I am feel so mich better but can tell I have had some time off from running as my HR has slipped some.   1 mile w/u - 6 miles at 7:30 pace - 3 miles at 7:13 pace - and a 1 mile c/d.  Talked to Curt this morning as he is looking very strong running this morning, and Mauri showed up about halfway into my run and she is looking strong also.  Wow all my running friend are running great right now , look out Sirf City Marathon and Boston Marathon.

PM   Ran 3.76 miles at Z1 and the stationary bike for 12 miles in 30 min and abs after

AM   Progressive speed work this morning, 10 x 400 x 400 jog, first one starting at 6:07 and the last one at 5:33.  I had fun running this one this morning and talked to Curt on the TM beside me.  After the speed work ran an 800 c/d and went into MP for the remainder of the run and a 1 mile c/d.   1 mile into the run I had to take a break because of one tomany cups of coffee. 

PM    Kami Shadley talked me into doing a spin class this afternoon and I had a great time, thanks Kami.  She is one amazing cyclist  (23 miles)  

Am   1 mile w/u - 8 mileZ2 run - 1 mile c/d 

PM   3.50 Z1 easy run this afternoom, stair master for 30 min,

AM   I was very tired this morning, Had alot going on yesterday, up at 3am read, run, work, run again, Church, and finally mad it home at 9pm    Tempo run this morning,  1 mile w/u - 55 min Z2 run (7:30) - 30 min tempo (7:03).                             PM    stationary bike 1 hr ride

AM    A nice and easy run this morning,  1 mile w/u - 8 miles at 7:30 Z2 (139 hr) - and 1 mile c/d.  Had a pit stop at mile 6,  had a great time chatting with Curt and Mauri  as Curt was into an awsome hill workout this morning. Also talked with Jeff this morning as he is getting close to his marathon in Cal. and the looks of his workouts he is going to do GREAT.  Going to try and get Mauri a massage set up for today to get her hip better.

PM   4.50 mile easy run 

AM   Slept in this morning and the 2 extra hours was so nice, got up and was in no hurry to get out the door and to the gym and was just hanging out talking to my wife awhile. Got to the gym and walked up the stairs and seen Curt and Alana running and Curt made sure to let me know that I was late, to funny as that is what I did to him the other morning.  :)

Talked to Curt and Alana for a few and got started with my run, I didn't know how far I was going to run for as I was not sure how my calf was going to hold up for the first long run after my injury and just set out for the run.  1 mile w/u and the next 7 at 7:30 pace and it still felt great so I went into a progressive run over the next 8 miles ending at 7:03.  Calf held up good and I was so happy about that.