Marlin

16.0 miles in 2:13:29 - 8:21 pace, HR was at (140) . Wanted to get this long run in yesterday but had to work all day and was in no shape to run by the time i got off work.

Long days at work this week, so need to run in the mornings for a few days. 

8 miles in 1:06:09 at 8:16 pace. Very happy with my HR as it was a (139) . 

1:15:00-- 9.40 miles at an average pace of 7:58 - Speed worout--6 x 800 x 400 recovery,   1 mile w/u at 8:49 pace--6:49 (143) - 6:49 (148) - 6:44 (151) - 6:44 (155) - 6:40 (156) - 6:40 (157) and  then 40 min. to 50 min. at 8:34 pace, 50 min to 60 min at 8:27 pace, 60 min. to 70 min. at 8:20 pace and a 5 min cool down.

9.11 miles 1:15:00 at a 8:14 pace average HR was at (140)

11.11 miles in 1:30:00 at 0.5% incline, the first 45 min. was at 8:20 pace and HR was (134), the 2nd 45 min was at 7:53 pace and HR was (145)  Very happy with pace as my HR is still in the Z2 and have been working on just relaxing and breathe

7.25 miles in 1:00:00  with a 1.0% incline--8:17 pace---a good easy run,  as HR was in the low Z2.

What a great morning run, weather was in the low 30's and no wind. Talked to Jeff and Gray around mile 10, it sure was nice to see Jeff and talk to him as i have not seen him in awhile.

20 miles in 2:43:50 for an average pace of 8:11 min. mile. Started out at the new Buffalo Wild Wings on SRL and ran up SRL to Sunnyside and all the way east on Sunnyside to Hitt and up to Calvary Chapel and back and then up to Freeman Park and back for 20 miles.

At mile 10 my HR was only at 135 and I decided that i was going to pick up the pace and the HR, over the last 10 miles i was running a 7:52 pace with my HR at 141 to 143, WOW felt great. I am going to keep working that 8:00 min mile and see what happens.