Marlin

AM   I didn't run on Friday and Saturday last week because of laztness and man did I eat like crap also.   Ran 2 loops from the Greenbelt to Freeman Park and I felt real good this morning, need to watch my cals this week.  I should find out about my shoulder today on if i am going to need more surgery again

PM   Did som leg stuff but not enough to do any good,  went and ran on the TM at the gym and ran 5 miles at a 9 min mile for the first two miles and at a 8:34 for the next 2 1/2 miles and then ran 8 min mile for .25 miles and a 7:24 for the last .25 miles. felt good an ran at a 1% incline also.

AM   Ran from the Greenbelt to Sunnyside and JHB, nothin exciting just a run

AM   What a good run on an amazing morning, it is just a beautiful fall morning.  Ran from the Greenbelt up SRL to sunnyside and back and up through Freeman Park and back to the truck for 9.60 miles.  Mauri did awesome as she almost got 9 miles in this morning.

PM   strength training for 45 min - 5 mile progressive run at 1% incline and the last mile at MP

AM   Went to the gym to run a tempo run.  Set a a 1% incline - 4 miles progressive easy run - 6 miles progressive tempo run  3 at 7:24, 2 at 7:19, .50 at 7:13, and .50 at 7:08 and a 1 mile c/d

PM   5 mile easy run this afternoon followed by 17 km = 10.56 miles on the stationary bike, a nice day of workouts

AM   Greenbelt / Freeman Park loop  -   very short run this morning as I just had some thoinks that I was thinking about and was not focused on my run at all.  I will get a better run in this afternoon.

PM   What a great afternoon for a run, 4.75

AM   Waited until 8am this morning before going for my run to let it warm up some and I was very glad I did, it was an awesome morning run in the sun !!!!!   Ran random paths and loops this morning and was only going for 16 but felt good aqnd the weather was so nice that I did 20 +