Marlin

AM   8.52 miles this morning at an easy 7:47 pace, amazing morning for a run.  Seen my wife out running this morning as she does not feel that well over the last few days, hope you feel better honey.

PM   5 easy miles this afternoon at the gym due to it was so windy outside.

AM   Speed work out this morning,  1 mile w/u - 4 x 1200 x 400 jog - 6:18 (147)  6:07 (153)  6:03 (158)  6:00 (161) - and then 800 at an 8:00 min pace - and then into MP for 30 min and 10 min at HMP and a 5 min c/d.  Total miles 10.82,  it sure was hot in the gym this morning but oh well it is what it is as the are doing improvements up stairs and should be very nice when they are done.

PM   4.50 miles around Community Park and 1 hour of stretching. (nice day of running)

AM   9.75 mile run this morning  - Z2 run.

PM   5 easy Z1 miles from the gym to Community Park and around the neighborhood and back to the gym.

AM   I had a great run this morning and felt very good.  Tempo run - 1 mile slow w/u - 30 min low Z2 - 15 min at GMP and 45 min at GHMP and a 5 min c/d.

PM   3.50 miles in Z1 

AM   Ran at the gym this morning, I am having a hard time getting outside in the mornings and running in cold weather gear.I feel that my runs are at better quality on the TM with incline then what they would be outside at 5 am and a temp of 24, if I didn't have anything planned I am sure I would run outside more.  .50 mile w/u and 9.61 miles at 7:24 pace.  Has been a good week of running for me as I have felt goodthis week

PM   5 miles from the gym to Community Park an d around the neighborhood, I had alot of fun on this run as people were walking there dogs and everyone was in such a good mood and saying hi  and the weather was great, just alittle windy but not bad.  I have been reading the book by Ryan Hall the Joy of Running and I sure had alot of joy running today!!!

I had such a great group run this morninng, thanks to all my running friends.  Started out the run thinking I was over dressed but the last 4 miles I was thinking I was under dressed, it sure chilled off and got windy but it was nice to get out.  Ready for a day off!!!!!!!!