Marlin

PM   7.11 mile in 1 hour on the elliptical    Average HR was 117    Cals burned 1057

Step ups - 3x15 each side

Wall squats - 3x15

Lunges - 3x20

Leg curls - 100# 3x8-10

Leg extentions - 100#  3x8-10

Setups - 3x30

Side crunches - 3x30

weight was 191

AM 

1 mile w/u at 9:00 min mile - HR was at 134

28 min at 8:00 min mile - HR was at 132

45 min at 7:41 min mile - HR was at 142

60 min at 7:41 min mile - HR was at 140

1 mile c/d at a 9:13 pace - HR was at 121   total 8.52 miles

PM

4 mile easy run on the TM

5.25miles on the elliptical

AM

10.02 mile speed workout         1503 cals burnt off

1.25 mile w/u at low Z1

8 x 600 x 200 speed work

1 - 6:00 / (143  2 - 6:00 / (149)  3 - 6:00 / (151)  4 - 5:52 / (153)  5 - 5:46 / (154)  6 - 5:36 / (154)  7 - 5:30 / (154)  8 - 5:24 / (156)

.50 mile c/d

Remainder of run was trying to get to low Z2 and was not able to as I got close but was for the most part in upper Z1 135-to-138

PM

Strenght training

Squats - 3 x 40    Lunges - 3 x 30    Step ups - 3 x 15    Dumbbell deadlift - 3 x 15    Leg curls - #100  3 sets of 8-10    Leg extentions - #100  3 sets of 8-10

Elliptical -  1 hour for 7.02 miles     1002 cals

AM       5 miles

A very hard run this morning as I kept stopping and resting , I was tight and just was not into the run

PM          5 miles

A little better but still no energy

AM    11.66 miles        1787 cals

45 min Z2 run for 5.70 miles  HR was (143)   pace was 7:47 to 7:41

40 min Tempo run for 5.45 miles  HR was (150)    7:24 to 7:19

5 min c/d     pace was 10:00

PM   

4 mile easy run  at low Z1    608 cals

4 miles on the elliptical  for 500 cals

AM          4.63 miles        699 cals

This was a TM run and not a good one, I was tired of the treadmill and just could not take it anymore and just quit running.

AM       20 mile run        3,020 cals

Ran out side this morninng, the first 6 miles it was about my breathing as it was having a hard time for the first run outside but got better as the run went on. Just held a nice 8:30 pace which was 60 sec. over goal marathon pace.  Ankels got sore at the end and legs got heavey also but all in all it was a good run.