Marlin

AM     9.57 miles        1512 cals

.50 @ 6:30 - .50 @ 7:00 - .50 @ 7:30 - .50 @8:00 - 7.57 miles at 7:41 pace  -  HR was high and had some what of a hard time with this run.   Weight is at 194 and this is not helping my runs at all.

PM    5.25 miles        787 cals

Ran the High 5 course  in 44:40  -  just nice and easy run

AM    10.0 mile speedwork     1500 cals

10 min w/u  5 x 800 x 400 - .50 c/d - and remainder of the run was Z2 @ 7:30 pace

PM    3.60 run     6.17 mile on the elliptical     1640 cals

Ran at Cummunity park this afternoon, cold run   and then went to the gym and did the elliptical for 1 hour and then did setups   4 x 25

AM      8.05  in 1:15:00        1200 cals

This was a slow no energy run from the Greenbelt to Sunnyside and a loop around the greenbelt,  not sure why but had to stop and walk a few times.

PM    4 mile run on TM    4 miles on elliptical       1200 cals

TM was a little hard and just an easy pace

AM     11.76 mile   tempo run         #191

I felt much better this morning after talking to Robby yesterday about my runs being slughish, he said that I needed to up my cals more before my run that I was not getting enough cals.  I upped it from 250 to 500 and felt so much better and ran this run without stopping!

2 mile w/u

2.25 mile Z2

50 min tempo    starting at 7:24 and worked up to 7:13 pace  Hr was around (149 to 151)

5 min c/d

PM    3 mile easy run        4.32 miles on elliptical         1176 cals     

an easy 3 mile run 

4.32 mile easy on elliptical

AM

7.33 miles on the TM, was suppost to go for 1:15:00 but only ran 1 hour  -sign-

AM         16.38 miles            2506 cals

Ran outside this morning from the house and ran the rolling hills around my house.  Felt good and just kept it easy on the way out and was running into a slight head wind at times, coming back I had a tail wind at times except the last 2.5 miles was a strong head wind but made it

2,506  cals

2:18:38  time

16.38  miles

8:29  pace