Marlin

This was my first 5k that i have ran and had a very good time,  I have to say i am a little surprised at my finish and am very happy with it as it came out to a 6:40 pace.  Alot of people and talked with Jeff and Gray before and after the race as those two guys are fast. Ended getting 1st in my age group, very happy about that and might end up doing more 5k now.

After the race i set out on a 6.80 mile run to end the day of running at 10. Now let the fun begin, Happy 4th

AM   8 easy miles around the Greenbelt, 8;15 to 8:30 pace as the morning is just awesome for a run.  Had a great weekend with my wife, she is an amazing wife and she did great at the Firecracker 5k this weekend as she finished 2nd in her age group and 7th out of all the women, great job honey.

PM   7.25 miles on a hot afternoon, just looking at it as good training in the heat and was not all that bad.

AM   Sunnyside hill this morning, started up it around 4:40 and had to stop a few times going up just to enjoy the city lights up there. 5 up and 5 down, was working on tje down hill part to has good control and not to over stride. I think it was a good run and managred okay.  Going down was between 6:27 and a 6:38 pace  

PM   No afternoon run due to getting a deep muscle massage from Peter at the gym.  

AM   6.0 miles this morning, things are akittle tender this morning from last nifhts massage but felt great in the hip area that was giving me some issues befor.  Just need to strwtch more .

PM   11 mile tempo run this aftrernoon, first 30 min. at an 7:53 pace and then ramped up to a 7:25 pace, over all pace of 7:34

AM   A very nice morning for a run, 10 mile run - 9 miles at 7:45 to 7:50 pace as this was in the low end of Z2 (138-139) an 1 mile cool down at a 8:30 pace (125).

This is the only run for today as Mauri and I are going to the cabin this afternoon.  

15.0 miles this morning, a very nice run and happy with the pace as this is the last long run before the Des News Marathon.