Marlin

AM  ok not such a very good run this morning, did not eat very well Sunday, did not fuel before i went to the gym, found out that the marathon on March 6 does not allow headphones which is ok but had to be this morning was the first day training with out them, and last of all i have only seen my wife two days out of 2 1/2 weeks and has been with her dad after open heart sergery.  So glad she gets home today---because i sure am missing her!!!  Know wonder i had a crap run this morning.

AM   7 mile TM run in1:01:25,  it was a much better run this  morning then yesterday morning.  Started out at a 8:57 pace for 0.5 miles and then went to 8:49 pace to 5 mile           mark and then to 8:41 for tje last two miles.  Speed workout this afternoon!!!

PM   1 mile warm up and then 6x1/4 mile intervals, 7:00--7:00--6:56--6:53--6:49--6:44 with a 1/4 mile cooldown at MP, and a 1 mile cool down at 20 seconds under MP.

Am     8 mile run in 1:10:43, the run felt very good this morning  breathing was relaxed and comfortable.  Have been tbinking about my last two marathons and having a positive splits on them,  so this morning i starting to train on nevati e splits  and to pick up the pace at the end of a run.   6.5 miles at 8:49 pace and the last 1.5 miles at 8:41 pace, thinking i wanted to pick it up just alittle more but it was OK.

PM     7 miles in 1 hour flat a good run 

AM     Wow almost didn't make this run!  But glad i did because i was able to talk to Jeff about some running questions i have been thinking about lately,  (thanks Jeff)    Started out at a 9:13 pace for the first 3 miles as i was having a hard time getting going, but finally came around and picked up the pace to 8:34 and kept that to mile 6 and went to an 8:20 for the last mile. All in all good run just started out slow.

PM 1 mile warmup and then a 20 min. tempo run at 7:24 pace stopped 1 time quickly to get a drink and back on again, and finished up with a cool down to the 5 mile mark.