Marlin

AM   6 mile loop around the house this morning, had a hard time getting the legs working the first 4 miles, but got better the last 2 miles

PM   7 mile loop up SRL and down to John's Hole bridge and back up. It was windy when I set out and started to ran about half way through the run, but it was OK and kept me cool so I didn't mind it. 

PM   Interval workout today,  5 x 800 x 400 c/d 

6:15  (141) -- 6:15  (145) -- 6:11  (148) -- 6:11  (151) -- 6:07  (153)   .50 mile c/d after the last one and then went into goal MP at 7:47.

10 miles in 74:55 at an average overall pace of 7:29

AM   7.25 miles around the Greenbelt on an amazing morning run.  Just an easy run as the legs are on the heavy side 

PM   7.40 miles in 1 hr. I wanted to run outside this afternoon but went to the gym and wanted to sit in the hot tub after the run.

PM   Tempo run this afternoon.  11.82 miles in 1:30:00 at an overall pace of 7:37.  Started out at an easy 1 mile w/u and then ran the next 4 miles at 7:47 pace and then went to tempo for the last 50 min. at a 7:24 pace. legs felt alittle tired but not all bad.

AM   5 easy miles around the greenbelt.  I know that all things pass through the hands of the lord, and things are on his terms, but i am ready for the river to be back to normal and peaceful. (patience)

PM   5 more easy mile this afternoon.

Set out at 5:30 this morning and it was an amazing morning to run, no wind and cool.  16.50 miles in 2:10:00, just nice and easy run and legs felt great as i was alittle surprized as the didn't feel so hot last night.