Marlin

AM   32* out this morning,  4+ loops around the Greenbelt this morning on an awesome morning run .  Staerted out weak but got better with every mile, if I didn't have to get to work I would have ran more, as it was just one of those feel good runs! 

PM   Ran from the gym to community park and up Sunnyside and back to the gym. 5.50 miles

AM   Speedwork this morning, 8 x 400 x 200 - then MP for the rest of the run - and a 10 min c/d.  TM run

PM   4 easy miles at the gym this afternoon, just didn't want to run out side after working in it all day!

AM   28* out this morning and light breeze, Z1 Z2 run as my pace was up and down some and the legs are on the heavy side as they should have been after last nights strength training at the gym.  Greenbelt loop and Greenbelt-SRL-Sunnyside loop this morning.

PM   A nice run after work, Started at the Greenbelt through SRL and up to Sunnyside and back - 5.20 miles

AM   Tempo run at the gym this morning, 30 min Z1 run - 60 min progressive tempo - 1 mile c/d.  I was playing with the incline from .5% to 1% for most of the run and was a good run and my legs felt good :)

AM   7 easy Z1 run around the Greenbelt

PM   Wow, I had so much fun running this afternoon in the sunshine and warm temps.  Ran 10 times around community park as I would do 1 lap at GMP and the next at 45 sec slower. I felt very good and HR was low.  7.10 miles

AM   Got a few extra hours of sleep this morning and set out for my run at 8 am, one loop from the Greenbelt to Sunnyside to Freeman Park and back and one loop without Freeman Park, felt good as I was running 30 to 40 sec slower then MP except the last 2 miles as it was alittle slower and just enjoyed the nice warm weather. Will enjoy a day off for rest!