Marlin

Got back from the fishing hole early, you know you tend not to eat as good as you do when you are at home and felt bad and just needed to run, went to the Greenbelt and wanted to make 4 loops but the wind came up and just didn't want to make another loop and was very happy with what i did get in.

6.93 miles in 55:48 for an 8:03 pace

Well it was just to windy after work at 3:30, so i went to the gym for this run.

10 miles in 1:20:46,  with a 0.5% incline overall pace of 8:05

Speed work today, 1 mile w/u  7 x 800 x 400,  .75 mile cool down at 8:34 pace  then finished up the run at 8:00 min. to 8:06 pace.    6:58 (136) -- 6:40 (144) -- 6:35 (149) -- 6:27 (152) -- 6:22 (154) -- 6:18 (157) -- 6:15 (157)

10 miles in 1:19:50 at a pace of 7:59,  it was a good run and felt very good,  HR never got above 141.

Tempo run today,  11.65 miles in 1:30:00 at an overall pace of 7:44

Stared out at an 8:00 mile for the first 45 min. at a HR of 133 to 135, and the 2nd 45 min was at 7:30 pace with HR at  143 up until the 10 mile mark and went up to 146 and felt ok still. A good run today.

3 easy miles at the gym, I wanted to run out side today but i also wanted to sit in the sauna at ther gym.  Long run tomorrow!

Set out at 5 am this morning, made 2 loops around the greenbelt and then up SRL and then down Sunnyside to Hitt road and up Hitt to 17th street and  and back the same way. Ran into Jeff  and Moxie at mile 10, it is always nice talking to him.

Set out on this run to see if an 8:00 min mile was possible and still stay in the Z2 HR (137-147),   20 miles in 2:39:50 at 7:59 over all pace, with an average HR of 144. At mile 10 pace was 8:07 and the last 10 was at 7:52 pace, had to work at it and focus on the breathing the last few miles. Need to keep working at it, and the hydration was not very well planned out on this run.