Marlin

AM   Progressive 9 miles in Z1, HR was low and it felt very easy this morning ending at HMP. Ran beside Jeff and getting caught up on thing as I hadn't talked to him for over a week, also talked to Mauri and Kami and seen Lynette.  The gym is not as busy as it was a month ago.

PM   6 miles after work, had a very good day of running

AM   Speed work this morning - 6 x 600 x 200 c/d  got done with them and that dang extra cup of coffee, anyway got going again and w/u for an 800 and went into a MP for the next 2 miles and kept moving pace up every mile ending at 6:53 - 1 mile c/d.  Ran by Jeff for the first 5 miles and Mauri and Curt for the last 7 miles.  Thanks to the 3 of you for keeping me motivated and hope I didn't talk your ear off this morning.

PM   4 easy miles  at the gym

AM - 1  I was tired this morning and only ran 1 hour this morning, 1 mile w/u and 7 at 7:20 to 7:13. Talked with Jeff the whole run and got some great advice. Also talked to Lynette and Shannon this morning. One thing about running at the gym on bad weather days is talking to all my friends.  8.09 miles

AM - 2  Just 3 hours later I ran the very same workout as I did this morning. To windy to work and didn't want to go home and then come back into town later, I felt good and only .02 miles slower then the first run this morning.  8.07

Looking forward to the fun times at the running store tonight that Mauri Jeff and Gray are putting on

AM    Tempo run this morning,  -  3.85 miles Z1/Z2 run - 8.77 mile tempo run in 1 hr at 6:51 pace - and a one mile c/d 

PM   Spin class this afternoon with Kami and Gray.  24.0 miles

AM   I was going to run out side this morning but ended up at the last min. changed my mind and went to the TM at the gym and glad I did, because it was so nice to talk to Jeff this morning.  Also I wanted to work on some form stuff and things and the TM was the place to do it this morning.  8 miles at 7:13 pace, just a feel good run this morning.

Wow what a run this morning, set out from the bank a little after 5am and made 6.5 miles around SRL before meeting the group at 6am. Meet Jeff, Curt, Deborah, Lynette, Andrea at the bank and we headed back through SRL, Greenbelt, Freeman Park loop as we were heading back the wind was picking up and starting to chill off some and made it to the west bank for a pit stop and get a drink.  At this time it started to snow and blow very hard and just pelting your face as it was coming straight out of the South and we were still 5 or so miles from our meeting place.  When we all got back I still needed to finish off 2.5 miles and Jeff and I headed back up Sunnyside and back to finish off the 20 miles. I felt good on this run and am happy with my pace as I was 20 to 30 sec slower then MP. I did have a great  time  with all my running friends.  You know I wouldn't change a thing as it was some great training both physically and mentally.  Afterwards I went to the gym to talk to my wife and to see how she was doing as she was running her 20 miler this morning and then jumped into the hot tub and just relaxed.