Marlin

AM   9.50 run from the Greenbelt to Sunnyside to Freeman Park + some.    1 mile w/u -  8 miles 7:13 pace Zone 2 run  (140 average HR) - .50 mile c/d.

PM   4 mile recovery run 

AM   Progressive speedwork today,  4 x 1600 x 400 - 1 mile w/u - 4x 1600 starting at 6:22 pace - 800 c/d  and then into GMP for the last 5 miles. 

PM  No afternoon run as the hamstrings are alittle sore.

AM   Zone 2 run this morning from The Greenbelt to Sunnyside to Freeman Park and back.  Leg are alittle heavy from a hard speed workout yesterday.  Will get caught up on the blog tonight if I have some time as work has been very busy and long work days.  A very nice cool morning to run and I am looking forward to the warm temps that we will have this weekend.

PM   4.20 miles - Zone 1 run around Community Park (6 loops) hamstrings are on the tight side still, but getting better.   76* this afternoon

AM   Tempo run this morning up and down SRL,  2.50 mile w/u - 10 mile tempo at a 6.58 pace (149-150 average HR) - 2.50 mile c/d.  It was getting hard to hold the pace over the last 2.5 miles of the tempo this morning. Overall a good runand the hamstring felt fine this morning.     I have made up my mind to run Deseret News Marathon again, this is a race that I completely failed over the last 6 miles and want another shot at making it. I is a fun race but just can' t get the last 6 out of my head  as to how bad I felt.  A whole new game plan and training for this one. 

PM   4.17 mile easy run from Freeman Park and around the Greenbelt and back. 

AM   4:15 am run, 56* and a slight breeze this morning. 7.08 easy mile

AM   2 miles run, just couldn't get into the run this morning as I was thinking about work and what all needed to be done today, so I just cut it short and went to work.  :-(

PM   Went to the gym and ran 10.