Marlin

9 miles in 1:19:20,  Had a real good run this afternoon- started out at Igg's and ran up to Broadway and across and back down to Pancheri and around SRL and the park 2 times. It was just an easy run with a pace around 8:30 to 8:45  and HR never got above 136, maybe should have pushed it alittle more but am doing speedwork tomorrow. a little cool out--20* but was not bad.

Speed workout this afternoon,  1 mile W/U  and then  4 x 1200  w/400 cooldown  6:44 (141),  6:44 (150),  6:40 (157),  6:35 (157),   and went into a 50 min. run at an 8:27 pace with HR at  (142).  This was one of my best runs (workouts) even tho it was on a TM     10.88 miles in 1:30 min 

8.45 miles in 1:16:38, just an easy run around SRL and across to S. Park.  Path was clear on the east side and spots on the west side but not to bad at all.  Legs were just a little tired from the speed workout yesterday.  HR at 134 for the whole run.

10.18 miles in 1:30:00,   25 min. w/u - 2.77 miles at a pace of 9:07 (127),  60 min. MP - 6.93 miles at a pace of 8:37 (142),  5 min. cooldown  (134).  Broadway to Sunnyside loop twice, pathway were clear except on the SRL side and i just ended up running on the road on that part.  And then a nice cup of coffee from Starbucks afterwards.

6 easy miles on the country roads around our house, 54 min

20 miles around the Snake from Broadway to Sunnyside, about 2 1/2 miles into the run into Jeff F. as i have been wanting to meet him as i know we have crossed paths many times. (It was nice to meet you finally Jeff!!)  Started out the run wanting to do 35 to 40 sec. slower then MP, the first two loops were 30 sec. slower and the last two loops were 40 sec slower, i kind of got frustrated the last two loops because i had to slow down some but what do you expect with no taper after doing 8's and 10's all week long. so i am happy with it.  Time of 3:04:02  now i am celebrating with two ice bags and a big glass of red wine!!!!!!!!