Marlin

AM   7.50 miles from John's Hole to sunnyside, cool morning but calm and clear out  and enjoyed the run.

PM   5.50 miles on what my wife and I call the Hi 5, it is rolling country hills out around our house. 

AM   Set out this morning to do 6 x 600 x 200, well lets put it this way-- the body was not having any part of the speed work.  Ended up doing 4 x 600 and went into a MP for the next 7 miles and felt better with that then the speed work.  Just one of those days!  This was a TM run and man it was hot in the gym this morning as it was very windy outside and my good friend Jeff had the same idea also, (to windy)

AM   went to the gym again this morning as I just was not feeling it to be out side in cold weather gear.  11 mile at 7:53 pace with 6 x 100 m strides over the last.75 mile.   Only run for today due to working late and need to be at Church early as I help out on Wed. night service.  ( I like to do that)  

AM   TM run again this morning,  12.25 mile tempo run - 45 min at 7:53 pace - 35 min at 7:24 pace - and 10 min at 7:19 with a 5 min c/d. 

PM   4 easy miles in Z1 - setups - planks - and a good stretch in.  Now I am tired tonight

AM   8.14 easy miles this  morning - Greenbelt loops with one down to Pancheri bridge.                                                                                                                                      PM   4 miles this afternoon  -  setups and stretching

AM   I had a great run this morning with the group and my wife, was not expecting to go the added 1.80 miles but it was ok.  Set out at 5 am this morning and ran 7.00 miles this morning before meeting up with the group. Ran SRL loop and back to the start point as Curt and Andrea had to leave and Jeff, Lynette, McKay and I made another loop of SRL and I cut off at the Pancheri bridge and headed back to the Greenbelt to finish up my run and meet up with my wife on the Greenbelt and ended running with her for 3 loops around the belt to make 21.80 miles. 

I had a ton of fun this morning with all my good friends and my wife and some great conversation - thanks honey and Jeff ,Lynette, Curt, McKay for the run.