Marlin

9.25 miles around the Greenbelt 4 times, very windy and i could complain about it but you know as i was running  into the head wind i was just telling myself it is a great training run and i was running in shorts and a long-sleeve tech tee so it is all good.

9.25 miles in 1:18:02

Speed workout today, 5 x 800 x 400  c/d   started out with 1 mile w/u at 8:34 pace,  6:31 (148) -- 6:27 (151) -- 6:22 (154) -- 6:18 (155) -- 6:15 (158)  and the did a .50 mile c/d at 8:49 pace and then ramped up pace every mile starting at 8:13--8:06--7:53 and the last .72 miles at 7:47 pace.  Had a great run and was fun also, i love speed workouts- a great challenge.

7.3 miles in 1 hr. at 8:13 pace, just an easy run.

Headed to S. Dakota today and needed to get my run in this morning,

Tempo run-- 11.67 miles in 1:30:00, first 30 min. was at 8:13 pace for 3.71 miles and found out that i should have had just one cup of coffee instead of two and stop quickly before going into tempo pace.  Tempo was 1:00:00 for 7.96 miles at a pace of 7:32 and an average HR of 141.  This was a good run for me and was very happy with HR,  seen Jeff at the gym this morning always nice to chat with him.

7 miles at my sisters gym in S Dakota

16 miles at my sisters gym this morning in 2:09:50