Marlin

AM   I was alittle worried about ice on the paths and the wind was blowing, so I went to the gym this morning and glad I did as I was I need of a mental boost, after the long run Sat I was alittle down on myself as I thought I wkuld have done alittle better at miles 14-16.  This morning I ran MP at a 2% grade and HR was low  to mid Z2 and felt good  (I am OK now) 

PM   4 miles this afternoon and some cross-training

AM   Went to the gym for an easy 5 miles  (Z2 run) 

PM   10.55 miles outside, it got windy and cold in a hurry.

AM   Splitting the milage in two equal run today,  ran JHB  - SRL - Sunnyside loop, 1 mile w/u and felt very good even after yesterdays hill workout so I ran the last 6 at a 7:10 - 7:13 pace at still low Z2. One of those feel good runs   25 days til Boston and only 20 days till Mauri and I leave for Boston. It is going to b e so much fun with all of our amazing friend there also.                           PM   6.25 miles from the gym,  around  Community Park and back to the gym.

AM   Tempo run this morning, 5 min w/u - 80 min tempo - 5 min. c/d - pace was good except the last 2 miles slowed just a bit. Ran with Curt and Jeff for about a mile or so as it was nice to see them.

AM   What a great morning run, I even ran without a shirt for the last 12 miles (so nice)  I ran the rolling hills around our house and around the River Bend Ranch and into the soccer complex and back on the same route. Started out easy and rolled into a good pace and even negative split.

20 miles 2:29:10 - 7:27 pace

1 -5 38:44 / 7:37 pace  (140)

6 - 10  37:27 / 7:36 pace (143)

11 - 15 37:05 / 7:24 pace (136)

16 -20 35:59 / 7:12 pace (143)

This was a run that I needed, I feel I am in an ok spot in my training for Boston and didn't push the pace all that hard this morning.