Marlin

Lost Dutchman Marathon

My wife got me to the bus pick up area around 4:30 am and there was runners on the bus already and just had to wait for 10 or 15 min and we were on our way to the start line.  Got at the start and off the bus and all the people were nice and helpful with coffee and water and a nice fire to stand around.  Had to walk a little ways to the start but not to bad, (not like Boston walk to the corals)  Plan for the race was to just hold an 7:50 to 8:00 min pace for this race and even effort race.  Race started and it was some down hills with rollers in it and the views were just amazing and the temp was around 50*, hit the 10k at 47:59 (8:00 pace) and felt very good but had to work hard to hold pace back and not speed up.  I was just enjoying myself and had forgot to take 2 of my gu gels and knowing that was not going to be a good thing late in the race.  Hit 13 miles at 1:44:19 (7:58 pace) and now had some down hills mix with alot of rollers and had a long 3 mi

AM   3 mile easy run on the TM and running with Gray,  Things felt OK and just alittle tightness in the quads.  

4 x 30 reps of set ups

Stretching

AM   4.50 mile easy run this morning as I was just alittle tight but not as bad as yesterday.

elliptical miles  - 2.60

PM   3.76 miles on the stairmaster - 4.31 miles on the elliptical this afternoon.

AM   Went to the gym early this morning as I had to be to work to give a class on fall protection.  3 mile w/u and 4.25 miles at Z2 run  and .50 mile c/d

PM   Easy 3.50 mile run this afternoon

4.17 elliptical miles after the run

a good day of workouts as the body is feels good after Sunday's marathon, just a little bit of tightness but not bad.

AM   Tempo run this morning - 10 min easy w/u - 45 min Z2 run - 30 min tempo run - 5 min c/d,  Felt ok for the most part but HR got alittle higher over the 1 mile

PM   4 easy miles on TM

         1.67 miles on stairmaster

         2 miles on the elliptical

AM   Got to the gym at 5 am for an easy run, two mile w/u  and then did intervals of .50 mile low Z2 run and .25 mile pickups.

PM   6 mile easy run this afternoon, ran next to Gary and had a good talk about running stuff

3.25 miles on the elliptical after the run

AM   I had therapy on my shoulder yesterday and was not able to sleep this morning, so I went to the gym early for my long run.  10 miles at an easy Z1/Z2 run and did a progression run from mile 10 through mile16 and HMP at mile 17 and a 1 mile c/d.  I felt good this morning as I was only going to run 16 mile but wanted to throw 2 more in as a faster pace.