Marlin

16 miles on the stationary bike after Church, got some extra sleep last night and feel very good.

AM   9 mile Z2 run.

PM  No run due to a pulled calf muscle at work

AM   20 mile stationary bike, no run as my calf is hurting

PM   40 min Arc trainer - 11.5 mile stationary bike

AM   1 hr stationary bike  - 24 miles

PM   No workout calf hurts

PM   2 mile easy run, calf is still not good.

AM   45 min stationary bike and stairmaster for 45 min

PM   45 min Arc trainer

AM   2 mile run  and 45 min stationary bike.

PM   2 mile run  stairmaster for 30 mi

AM   7 mile easy  run this morning

AM   Had my best run this morning in two weeks. Calf is feels much better but will not push to much just yet.   I have amazing friends!  Thanks Jeff for the invite.  I will get caught up on the blog over the last two weeks tonight when I get home.

PM   3 mile progressive run run this afternoon, 1 - 8:30  2 - 8:00  3 - 7:30,  30 min stairmaster, abs, weights,

AM   Went to the gym this morning for my run and Jeff, Curt and Lynette was already there running.  I was able to get a TM right by Jeff this morning, as we had great conversation as we talked everything from Boston in April to Church.

The run felt very very good this morning and no pain at all, mile 1 was at 8:30 pace, mile 2 was at 8:00, and miles 3-8.5 was at 7:30 pace.  I was very glad that I was running by Jeff this morning as I felt so good that I was going to pick the pace up to GMP and see how I felt and Jeff advised me not to do that just yet and to just be cool and ease into it for now, glad he was there to remind me.  Mauri showed up later for her long run as I was heading to Church for bible study.

Fun times with all my friends this afternoon!!

AM   I am feel so mich better but can tell I have had some time off from running as my HR has slipped some.   1 mile w/u - 6 miles at 7:30 pace - 3 miles at 7:13 pace - and a 1 mile c/d.  Talked to Curt this morning as he is looking very strong running this morning, and Mauri showed up about halfway into my run and she is looking strong also.  Wow all my running friend are running great right now , look out Sirf City Marathon and Boston Marathon.

PM   Ran 3.76 miles at Z1 and the stationary bike for 12 miles in 30 min and abs after

AM   Progressive speed work this morning, 10 x 400 x 400 jog, first one starting at 6:07 and the last one at 5:33.  I had fun running this one this morning and talked to Curt on the TM beside me.  After the speed work ran an 800 c/d and went into MP for the remainder of the run and a 1 mile c/d.   1 mile into the run I had to take a break because of one tomany cups of coffee. 

PM    Kami Shadley talked me into doing a spin class this afternoon and I had a great time, thanks Kami.  She is one amazing cyclist  (23 miles)  

Am   1 mile w/u - 8 mileZ2 run - 1 mile c/d 

PM   3.50 Z1 easy run this afternoom, stair master for 30 min,

AM   I was very tired this morning, Had alot going on yesterday, up at 3am read, run, work, run again, Church, and finally mad it home at 9pm    Tempo run this morning,  1 mile w/u - 55 min Z2 run (7:30) - 30 min tempo (7:03).                             PM    stationary bike 1 hr ride

AM    A nice and easy run this morning,  1 mile w/u - 8 miles at 7:30 Z2 (139 hr) - and 1 mile c/d.  Had a pit stop at mile 6,  had a great time chatting with Curt and Mauri  as Curt was into an awsome hill workout this morning. Also talked with Jeff this morning as he is getting close to his marathon in Cal. and the looks of his workouts he is going to do GREAT.  Going to try and get Mauri a massage set up for today to get her hip better.

PM   4.50 mile easy run 

AM   Slept in this morning and the 2 extra hours was so nice, got up and was in no hurry to get out the door and to the gym and was just hanging out talking to my wife awhile. Got to the gym and walked up the stairs and seen Curt and Alana running and Curt made sure to let me know that I was late, to funny as that is what I did to him the other morning.  :)

Talked to Curt and Alana for a few and got started with my run, I didn't know how far I was going to run for as I was not sure how my calf was going to hold up for the first long run after my injury and just set out for the run.  1 mile w/u and the next 7 at 7:30 pace and it still felt great so I went into a progressive run over the next 8 miles ending at 7:03.  Calf held up good and I was so happy about that. 

AM   1 mile w/u - 60 min Z2 run - 10 min c/ d -  ran next to Curt today and was nice to chat with him this morning, talked to Mauri and Kevin for a few and headed to work.

PM   30 min stairmaster, 4 mile Z1 run

AM   Speed workout this morning,  7 x 600 x 400 jog  the last one was hard as I wanted to do 8  - 600 and just didn't want to do the last one, and then an 800 c/d.  - had to make a quick pit stop due to the coffee and got back into a Z 2 run for the remainder of the run.  

PM   25 mile spin class tonight,  3 mile Z1 run  

AM    1 mile w/u - 8.50 mile Z2 run with the last two at HMP and still in mid- Z2 - with 1 mile easy c/d.   I have a friend  that has a very bad back and she is a runner also but is not able to run because of it, my thoughts and prayers are with her!

PM   45 min on the stairmaster for 6.50 miles and then some other stuff also.

AM   Tempo run this morning  1 mile w/u - 8.70 HMP + tempo run - 1 mile c/d.   Talked with Jeff, Mauri, and Kevin and seen Lynette this morning.  It was a warm morning but still the ice on the roads.

PM   24 mile spin class tonight

AM   I had a  ery good run this morning as I never did get to Z2 this morning.  Talked with Curt for most of the run a.d Jeff before amd after the run, ao glad it is the weekend 

Went to the gym this morning for another long run, windy, cold, and ice on the roads and not wanting to deal with it quit yet, but will be working more on getting outside more now that Jan. is almost over.  Had a very good run this morning as my body felt very good and was happy with the pace also and did a progressive run over the last 4 miles.  Curt got to the gym around mile 6.50 and was nice to talk to him this morning, and Mauri showed up alittle later for her long as she did very well also this morning.

A nice week of running and now ready for a rest day.  I want to thank my wife for an amazing fun time at Texas Roadhouse last night on our date,  love you very much honey!!!!

AM   2 mile progressive w/u - 7 mile Z1-Z2 run - 1 mile c/d  just an ok run, not alot of energy just ok!   Talked to Mauri as she was running next to me, and Curt before and after his run as he may be having IT issues again, I hope not - Curt I have a prayer out for you buddy! 

PM   Felt much better on this run then this morning,  4.5 mile run, 4.50 miles on thr stairmaster.

AM   Speed workout this morning - 1 mile w/u - 6 x 800 x 400 jog -  and MP for the rest of the run.  Ran by Curt this morning as he was doing speed work also and at a very nice pace, Nice workout Curt  

PM   Spin class tonight, 25.0 miles