Marlin

Good to be back home and in my comfort zone again running, had a great time in S. Dakota at my sisters house and her gym.

9.50 miles in 1:16:03 at an 8:00 min. mile

Hats off to Ryan Hall for his PR at Boston. Had the pleasure to meet him at the San Diego marathon last year, what a great guy.

Speed workout today,--1 mile w/u at 8:13 pace  4 x 1200 x 400  6:27 (150) -- 6:18 (155) -- 6:11 (159) -- 6:11 (159)   10 miles  in 1:15:30 at a pace of 7:33. 

A windy run around the Greenbelt, it is my wife's birthday today and needed to make the run alittle short and get home to start the BBQ as we have family over this tonight.

7.0 miles in 55:15 at an average pace of 7:53 with HR of 140

Tempo run today, 10 min. w/u at a 9:20 pace, and 15 min. at 7:53 pace, and then went into a 65 min tempo, first 15 min of the tempo was at 7:30 pace and the last 50 min. was at 7:24 pace.    11.72 miles at an average pace of 7:40, Hr never got above 147 until this older gal got on the TM next to me and she had on this musky, mold, dry air smell that made it hard to breath and my HR went up alittle bit. I was glad she didn,t last long, i am sure she is a very nice person but the perfume needed to stay home.

4 loops around the Greenbelt for 9.15 miles in 1:17,10

20 miles in 2:46:40 for an overall pace of 8:20

Ok i did a very boring run this morning but it was needed in a good way, i ran SRL up and back for 20 miles, i ran the hills and down hills as my next marathon has some of both in it. I was holding a good pace around an 7:50 to 8:10 pace up to mile 18 and i know it was going to happen some time during the run where my legs are going to say they have had enough of that crap, and they did. The last 2 miles i was just in a finish the run pace.

I feel very blessed this morning as i seen alot of my friends on this run and am very happy to have them friends and fellow runners.  Jeff S. thanks for all the words of encouragement, your awesome!!

After the run i went to the new running store and got a massage and talked with Gray as he is having his grand openning today, aqnd picked up some hammer stuff, and was talking to him about the bibs he has on the wall and told him about one of mine that Ryan Hall, and Meb had signed and i think i will bring it in to the store to show off as it is just in the dresser and i know he will take good care of it, as he also has alot of memorabilia on his walls at the store and he seemed happy to have me bring it in.