Marlin

Well i ran 16 miles this morning, WOW  I am very proud of my self, it is my longest run to date, things are getting much better.  I am here to say that you olny get out of it what you put into it,                  

Ran the Greenbelt this morning

The run started out a little hard as it took a couple miles to get my breathing lined out, not sure if it was the cold air starting out or not. but got better after that. The first two miles was at a 9:00 min. mile and then 3-10 mile was around 8:30 min mile give or take, 11-15 was around a 9:00 min mile, and the 16 mile was my hardest because i was feeling my back getting tired.

Ended up running 2:26:09  at a 9:09 pace. It was a great experience and know a little more what i need to work on. One is to get my back stronger so that it does not tire, Any Ideas my friends

Again thanks for all the help, and more is needed

My wife Mauri also ran 16 miles this morning and i am very proud of her also

  4 mile easy run outside at 4:30 am,  It was a neat morning to run, the fog made the farm lights look cool and as we live outside of town the city lights were neat also.

  7 mile run after work, sun was out and just a little cool, was not sure how good the run was going to be because the legs were just a little tired at work today, but turned out ok--not great but ok.

  5 am 4 mile TM run-- not a very easy run legs were not in very good shape. Taking the night off an maybe Wed. morning also.

  My back is feeling much better tonight

8 mile TM run this evening, Much better run tonight i feel i have my legs back again.  Not sure that the heck was going on but they were not working very good yesterday at all, cut back and didn't run yesterday evening or this morning.

5 mile run this morning on the TM,  and stretched for 30 min. now that i needed.

7 mile run this evening 58:40 i will take it as the runs have been a little hard this week, still need to work on getting the back to feel better, has been a little sore this week.  Taking the remander of the week off