Marlin

AM 6 mile (52:21) run at the gym, to cold to be running outside. Had the chance to run and talk to Jeff S. this morning and gave me some great ideas on how to improve my runs.

PM 6 mile (50:09) run after work, applied the advice Jeff gave me and it helped alot, a little getting use to, but see improvement already, and felt better.

Tanks Jeff for the help

8 miles (1:10:48) ran out side this evening and was a little cold with a wind out of the north, and it did not help when at mile 5 a dog ran out of this farm house and bit me in the calf, lucky i had my cold weather pants and one other layer and it did not brake the skin, but it did tear my cold weather gear. Talking about taking you out of your run but worked through it and finished the 8.                                                                                                                                                                                                                

7.23 miles 1 hr. at 8:18 pace on the TM this AM, had a fun run

6.1 miles 50:08 at 8:13 pace on the TM after work

Easy run this morning, 4 miles at a 10:00 min pace  was a little sore this morning

6.1 miles at a 8:17 pace (50:34) on the TM at the gym

Didn't make the morning run, got to bed to late.

8 mile run tonight on the TM,  (1:05:05)

Day off, long run Sunday am