Marlin

9.18 miles in 1:15:00 at 8:11 pace w/ 0.5% incline

.50 mile w/u at 8:34 pace (125), then 8:13 pace to 30 min. (136) and for the next 45 min at 8:06 pace (142)

AM---1 hour bike ride at 4:00 this morning from our house in to town and back, had fun and a good start to the day.  

PM---Speed workout, 6 x 800 x 400 cool down,  6:31-(143)  6:31-(152)  6:31-(155)  6:31-(157)  6:31-(156)  6:31-(156)  .75 mile cool down,  cool downs were at a 9 min mile.  moved to 8:30 pace and held til the 1 hour mark and the ran 7:53 pace for thenext 15 min.  nice workout.

I have been able to run beside my wife Mauri the last few days and i have to say how impressive her running has got.  She has come a long way over the last year!!! 

AM--50 min. bike ride onthe country roads around our house.

PM-- 10 miles in 1:20:22 at 8:02 pace with a 0.5% incline.  1 mile w/u-- miles 2 to 9 was at an 8:00 min. mile with HR at (137), started out weak but as the run went on it got better and felt much stronger-- mile 10 was at 7:47 pace with HR at (146).

This weekend i am going steelhead fishing so i am not sure how the running is going to go, may have to lose a day of running.

10 miles in 1:19:21 at a 7:56 pace with a 0.5% incline

1 mile w/u,    miles 2,3,4 at 8:00 min. pace (133),    miles 5,6,7 at 7:53 min. pace (135),    miles 8,9,10 at 7:47 min. pace (137).  This was one of my better runs in a while learning how to fuel a little better.

Had to make it to the gym at 2:30 am to get my 16 mile run in before i headed to the Salmon River to get some Steelhead fishing in. Have not done a much fishing this year as in the past due to my running, but it is ok.

16.0 miles in 2:09:16, mile 1-8:34 , 2-8:20 , 3-8:13 , 4-8:06 , 5 to 16-8:00 min. mile.  HR never got above 141.  It was warm in the gym this morning, i was soaked.