Marlin

AM   easy jog up and down a 2 times on the west side of the Greenbelt.

AM   The mornings are getting cool now,  49' at 5:00 am.  Ran the Greenbelt to Sunnyside loop + some.  Legs are tight but got better every mile except the last mile they were starting to get tighter.  Seen Shannon on the run this morning

PM   5.83 miles on the elliptical this afternoon

AM   I had an awesome morning run, ran 6.0 easy mile solo fromthe Greenbelt to Pancheri to Freeman Park and back and was going to make one more smaller loop, but my wife showed up for her run and we ran together for 5.30 miles and just talked and had a great time. We ran from the Greenbelt and up SRL and back and she kept going on to finish up her run.  I am so glad she feels better and getting stronger  and is running again.

AM   Set out for a run this morning from the Greenbelt and got 1 mile down the road and turned around and ran back to the truck and went to the gym, legs felt tired and things just was not right.  Road the bike and it was much better and had a good workout even,     Ran two miles and road the stationary bike 1 hour for 24.3 miles.

PM   Ran 6 miles on the TM, 2 miles easy and 4 at MP.

         4.55 miles on the Elliptical after my run.

AM   5 easy miles around the Greenbelt.

PM   3 mile TM run, and 45 min. stairmaster workout for 5.69 miles.

Went and meet up with Jeff and Kami to watch Justin run his XC meet at Freeman Park, he did great as he is going to be an awesome runner like his Dad.

AM   Slept in alittle this morning, I went to the gym this morning because I wanted to get a good stretch in after my run and most of the time after running outside I never stretch as I find other things to do, and it seams that if I run at the gym I always stretch after my run.

Very happy with my pace and HR this morning as I felt good and no body soreness.   Ran 10 min W/U,  30 min at 30 sec. below MP,  10 min at MP,   10 min at GMP.   Stretched for 40 min. and sat in the steam room for 30 min.  Start of a nice weekend and can't wait to hang out with all my running friends tonight.