Marlin

45 min at home on the stationary bike

AM   Wow - I put on a few # over the week and will be cutting back on the sweets now!!!!!!!!   10.42 miles on the TM this morning, 10 min w/u - 60 min Z2 run - and 10 min c/d - had a nice run this morning but started out just alittle hard but just kept pushing along and it got much better.

PM   3 miles -easy Z1 run and a 45 min stairmaster workout

AM   Speed workout/Z2 run - 4 x 1200 x 400 jog  6:27 (145)  6:18 (151)  6:15 (155) and the last 1200 was the first .25 at 6:15 2nd at 6:11 and the last at 6:07 (158) - 800 jog and  then  into a Z2 run for the remainder of the run.  10 min w/u - 75 min workout - 10 min c/d total 12.68 miles   Very proud of my wife Mauri as she had an amazing workout this morning,

PM   3.73 miles Z1 run - 45 min on the stationary bike   18.0 miles.

AM   15 min w/u - 55 min Z2 run - 10 min c/d - a little hard to get going this morning, and in the middle of the run I stopped a few times and was hard to keep my head into the run but got better later on.

PM 3.68 miles at Z1 mile and 45 min on the stationary bike for 17.5 miled

AM  Tempo run today,  10 min w/u - 90 min tempo - 10 min c/d - it was very hot at the gym this morning as they had the heat on, I was so hot and HR was higher and the pace was slower except for the last 40 min of the run they turned off the heat and felt good after that and HR came down and felt like I was running again.  Wow made it  !!!!!! 

PM   4.1 miles and 45 min on the stairmaster,  

AM   10 min w/u - 60 min Z2 run - 10 min c/d - a much better run today as I ran on a TM under a fan.

PM   2 mile easy w/u  - stationary bike 8 miles

Well I missed the group run this morning for a couple reasons and one was due to the ice on the sidewalks and roads.  Went to the TM at the gym and wanted to get in a long run to end the year. I felt very good this morning and pace was nice, it was cool in the gym this morning that helped.  Last week I did an 18 mile run so I was not sure if I wanted to do a 16 or a 20 and just told myself just get to 16 and go from there.  Got to 16 and felt good and decided to run 20. I was not sure but thought I was like 2 or 3 miles from 3200 miles for the year and was just going to write it off for a challenge or goal for next year, but got on the blog and found out I just needed .13 miles to hit 3200 miles so I went back out for a .25 mile run. Weird huh!

What an amazing year of running I have had, and thank the LORD for giving me the strength to do what I love to do !!!!!!!!!!!!!!!