Marlin

AM   34* this morning, Greenbelt Sunnyside loop run - just nice and easy run on a nice morning.

PM    5.50 miles on the TM at the gym, miles 1 and 2 was a progressive run, 3 and 4 at MP, and mile 5 was GMP and a 0.50 m c/d. 

AM   1.25 mile progressive w/u - 3 x 1600 x 400 jog - 800 c/d - 5.25 miles at MP - and .50 mile c/d.  Have felt signs of a cold comming on and ha e been taking Zicam for the last few days, 

PM    4.0 easy Z1 run at the gym, to windy to run outside this afternoon

AM   14* run this morning, no wind and just a very nice run.  Legs felt good and was running an ok pace .   Wanted to run more but needed to get to work.

PM   5 miles on the TM at the gym with 6 x 100 m strides over the last .75 miles.

AM   Tempo run this morning, 10.37 total miles on the TM at the gym.  5 min w/u - 30 mim low Z2 - 20 min. at MP - 20 min at GMP - 5 min c/d.

PM   4 miles

AM   8.50 TM run at the gym, started out with a 1 mile w/u  and then an easy  7:41 pace for the next 7 miles and then a .50 mile very easy c/d.

PM   4.25 easy miles at an 8:00 min pace  (TM)  It was nice to see Gary and chat with him for a few, sounds like he has a solid training program put together.  Will start to cut the miles back next week for the RnR Las Vegas Marathon in two weeks.

16 miles on the TM at the gym, seen alot of my friends so it was not so bad, this run gave me some confidence going into Vegas as my legs felt good and things were working very good this morning. Starting taper next week.