Marlin

AM    Just an amazing run this morning, no wind and an awesome sunrise.

        6 easy miles in 51 min.

PM    7 miles around the greenbelt on a nice but windy afternoon, ( just easy miles)

Had a very good speed workout this afternoon

1 mile w/u   4 x 2000 x 400 c/d ,  6:40 (144) -- 6:31 (152) -- 6:31 (154) -- 6:31 (157)  then ran .50 mile cooldown  and then ramped up to an 8:00 min. mile until mile 7.5 and then ran 7:53 per mile.

AM   6.60 easy miles around the Greenbelt, cool and a slight breeze but another good morning for a run. Hope for no wind for this afternoons run.

PM   7.0 miles around the the Greenbelt on a windy afternoon.

Tempo run today,

12.60 miles-- 5 mile w/u at 8:13 pace and then 1:30 min. tempo at a 7:30 pace, overall pace was 7:32 with HR at 145 average.

Went to the Running Store to get some gel for Sat. and Grey had my bib and pics from San Diego Marathon  framed and hanging up in his hallway and it looks great !!!!  Good job Grey.

AM   5.0 easy miles around the river. Not a bad morning run, weather was not to bad and just a slight breeze, temp was a nice 48*

PM    5 easy miles at the gym

Set out for this run at 4am this morning as i wanted to make the Bible study at church at 8:30. Got to the Greenbelt and it was very wind out but decided to give it a try and made one lap 2.30 miles around the river and the wind making my pace slower then i wanted for my last 20 miler before the marathon, so i loaded my butt up in a hurry and headed to the gym for the rest of the run (17.70 miles).  Was very happy i did that as i was able to work more on my form.