Marlin

AM

10 mile stationary bike

8 miles on a beautiful morning.  Going to run  tomorrow morning and then going to go camping in the hills for a few days, looking forward to some dirt roads and trail runs

PM

Started this run at 5pm and in the middle of a wind storm, but it sure was nice when I turned on Sunnyside and headed back to JHB. A nice run this afternoon.

AM

1 mile w/u,  4 x 1200 x 400, finished the rest of the run by heading out to Sleep Inn and back.

PM

4 miles on the treadmill at home

AM

10 mile run from the Greenbelt / Sunnyside / Freeman Park loop + some

This morning was the first time I used my HM on a run since Utah Valley Marathon.  It was nice to get back to HR training again but it showed me that I need to work on some stuff, started out high but at mile 7 it dropped and was able to pick the pace some.  A nice Z2 run this morning

AM

Went to the gym to run a tempo run this morning,  25 min w/u - 60 min tempo - 5 min c/d.

PM

4 mile easy run on our TM at home                                                                   

AM

Had a bad night of sleep, as the shoulder was just killing me all night long. I had taken my script pain meds and it made me very nausea an lost my dinner at 1:30 this morning. I have some good days and some very bad days and still not able to get my elbow above my shoulder but I am so thankful to be able to still run.   Enough of the poor me syndrome.

10.42 mile on a great morning, started out cool and just a nice steady pace.

AM

Started this run at 3am this morning as I was helping with a local race this morning and needed to get this run in. About a mile and a half into my run I seen a lot of cop cars flying down the road and just shortly after I was stopped by an ISP officer with his lights on and I was like 'wow this is a first'.  I was thinking what the hell could I have done other then running through the red light at Broadway, but there wasn't a car in sight at 3 am. He asked me if I had seen anyone, and I said 'nobody, why?' and he said that there was someone that jumped into the river again. Well that messed with my head for awhile.  This run did start out with an ok pace but got sluggish around mile 10 and just never got back into the pace I started out at. Oh well, I did end up with a lot of miles this week.  It may have had something to do with it but next weekend will be better. Made it home for a quick shower and off again. Got to the race to help my friend Mike out with the race and seen a lot of friends.  Craig and Alana ran a great race this morning. They are very strong runners and did great with Craig winning it and Alana 1st in AG.  Got home and was off yet again. My wife had there company summer party and finally made it home. But not for long as it is a B-day party that we have to make it to in a few. What a day! I had a lot of fun with friends and my amazing wife at her co. party and family at the Firehouse grill.