Marlin

AM   16 miles on the stationary bike this morning before heading to the gym.

9 mile run this morning - 2 mile w/u - 6 miles steady - 1 mile with 8 x 100m strides

PM   5 easy miles this afternoon.

AM   14.50 miles on startionary bike at home

Speed work this morning - 2 mile w/u - 5 x 800 x 400 - the remainder of the run in Z2.  Pace was not as fast as what it was but it will come around I am sure.  11.27 miles

PM   5 miles - had fun with this run as time just went by fast, played with the incline and did pickups also.

AM   Running on empty, forgot to get some cals in before heading to the gym this morning, so this run was not so easy.  11 miles on the bike before going to the gym.

PM   5 easy miles this afternoon

AM   14.50 miles on the stationary bike

10.65 mile run at the gym - 30 min easy low Z2 run - 45 min tempo run and - 1 mile c/d   Pace was alittle slower from where I left off last fall.

PM   4 mile easy run and 3.56 miles on the elliptical

AM   7 easy miles at the gym

AM   could not sleep so started my run this morning early (4am),  It was 36* this morning and just an awesome morning for my first run outside since I broke my shoulder on Dec. 17.  Drove down to the Greenbelt and started up to Sunnyside and over the bridge to SRL and did 3 loops on SRL and then up to Freeman Park, the roads and paths were wet and no slick spots until mile 14 coming back from Freeman Park and it had started to rain and freeze on the road and got very slick but managed ok, just had to be very light on my feet.  I felt very good this morning and if it had not got slick out I would have gon farther.  But I am so happy with how it went and my shoulder felt ok. I will not be (race ready) but I am sure I will do OK in 3 weeks at the Lost Dutchman Marathon in  Mesa AZ.