Marlin

AM   Sleep in some this morning, ran 2loops from the Greenbelt to Sunnyside and to Freeman Park and back + 3 extra loops around Freeman Park.  Wind was calm up until mile 12 and then got windy and the pace slowed some.

AM   What an awesome morning, just a nice and easy run this morning and even had my headphones on and my Gospel music playing :-)   Well it will be another long week as I have another house going to N.Y. next week

PM   4 miles after a long day of work.

AM   Was going to do hills this morning, but at the last min. thought I needed speeed work alittle more.  Ran  3 x 1600 x 400 at a good pace, and an 800 c/d and the remainder of the miles was at GMP/HMP. 

PM   Didn't want to deal with the high wind so I headed to the gym again this afternoon, a good progressive run

AM   Greenbelt, SRL, Sunnyside, Freeman Park loop this morning.  This was a very fun run this morning as the Greenbelt and Freeman Park had tents, blankets, rope and people asleep on the ground everywhere. Mid  Z2 run this morning as the pace felt very good and relaxed.  Should be a great day with family and friends today!!!!   Happy 4th everyone

PM   4 easy miles this afternoon

AM   7.44 miles this morning, the run was hard as I didn't get much sleep last night and left the house feeling sluggish but got it done.

PM   Tempo run this afternoon,  8.32 mile run - feel much better this afternoon!  10 min w/u - 40 min tempo at GHMP - 10 min c/d

AM    Recovery run this morning on an amazing morning, legs are alittle tight but not to bad but it was nice to just take it very easy and enjoy the morning.

PM   easy 4 mile

AM   16 miles on the country roads around my house, these are rolling hills that are very similar to the second half of the Masa Falls Marathon.  Well this is the first time that I have gone over 100 miles in a week and looking back over the week I had some great runs and put alot of effort into my speedwork and tempo runs this week and had some nice RR also that helped, I do have to say that after my 16 today that I don't feel bad or fatiged and felt strong, it was not a quick pace just 30 to 45 sec. under MP but felt good and had a fun time running the hills.  Will cut back miles as DES NEWS MARATHON is in two weeks from Tuesday.