Marlin

PM   9 mile run before the storm, got done just when it started to pour. Z1 run

AM   10.25 miles on a cool but amazing morning for a run, I had alot of fun on this run this morning as i ran two loops of the Greenbelt and Freeman Park.  1 mile w/u - 6.75 miles at low Z2 - 1.50 miles at goal MP - 1 mile c/d.

I was coming out of Freeman Park on the second loop and saw four guys running 1/3 of a mile ahead of me and knowing they were in the late 20's early 30's it gave me some fun to try and catch them. So I went into goal MP and passed the just as we got to John's Hole Bridge. I know they didn't like seeing the OLD GUY passing them, they didn't even say hi back to me  (yes Jeff rude runners HaHa) Well I maybe didn't have to do that but it was fun.

The niice thing about it was that the HR only went to the mid Z2 and I felt great.   Just finished up my run and my wife Mauri was just getting there for her run.

I LOVE RUNNING!!!!!!! 

PM   Greenbelt run 5 easy miles at Z1   Hot this afternoon!

AM   Speed workout at the gym this morning,  4 x 1600 x 400 recovery - 6:40 (142) - 6:31 (151) - 6:27 (156) - 6:22 (159) - and went into MP right after for the remainder of the run.  Felt strong and was nof tired at the end of th 10.50 miles , pleased with this run.

PM   6 miles in Z1 - from the gym to comunity park  and around the park several times and back to the gym.  then did set ups and stretched afterwards.

AM   1 mile w/u - 7 miles Z2 - and .50 mile c/d,  John's hole bridge to Sunnysside loop, a good run this mornimg, body felt very good - I think the Lord is blessinng me with some good health right now as i look forward to the next days run and no sore spots.  Praise God.

PM   5.25  Z1 run from the gym to the park and back,  200 set ups and stretching

AM   Tempo run this morning on a xool but amazing morning run, 13.0 miles up and down SRL.  1 mile w/u - 11 miles at 7:22 average pace and 1 mile c/d, felt good and HR was in the mid Z2.

PM    4 easy miles at the gym - 300 set ups - stretching - and the hot tub wow what a great day it was.

AM   7 miles around the Greenbelt on a cool but amazing morning run. the only run for the day as i am going to enjoy the hot tub at the gym this afternoon and juat kick it this evening and get ready for a long run Sat. morning.

16 miles on just an amazing morning for a run, lots of runners out this morning. Ran my first 7 miles in my new (love them) and changed out to my older pair for the last 9 miles. Felt very good this morning and HR was in Z1 the whole run, and pace was between 7:40 and 7:30.