Marlin

AM   Wow - I am so happy to run again, this is my first run in 4 weeks after breaking my shoulder in a work related accident. Just a nice and easy 30 min run talking with Jeff. Shoulder felt fine, but held back some movement in it, and then 30 min. on the elliptical for 3.62 miles.  Added all my elliptical miles for the month this morning.

PM   3.61 miles at the gym at an easy pace,  4 miles on the elliptical

AM   I am glad I was able to still workout over all this shoulder surgery and recovery, as I feel I didn't lose to much fitness, but can tell the hips and calf's are just a little tight.  6 mile progression run this morning at the gym.  Not sure if I will get an afternoon run in or not as I go in for a Dr. appt this afternoon.

PM   6 miles on the elliptical after my Dr. appt, 

AM   12 miles on the stationary bike before heading to the gym.

8 easy miles this morning on the TM, I feel good and all but need to get my endurance back some.  Dr. appt yesterday went good as he said it was good that I am running, but will not release me for work for another 5 weeks.

PM   4 miles on TM

AM   19 miles on the bike at home

9 mile TM run this morning, slept in this morning and after I got done with the bike I didn't get to the gym until 6:45.  1 mile w/u - 7 mile tempo - 1 mile c/d . Tempo was not at the pace that it was before I broke my shoulder but it was better then I  thought it was going to be.

PM   5 easy miles this afternoon, and soaked in the hot tub that made my shoulder feel alot better, will have to do that more often.

AM   18 miles on the bike this morning.

Went to the gym and ran 9 miles on the TM, 2 miles w/u - 7 miles progressive run ending the last mile at HMP, felt real good this morning as it was my best run on the week.

AM   Had a great time running with the group this morning,  Jeff, Curt, McKay, Lynette, Andrea.  Nice easy mid-long run this morning at 7:53 pace, shoulder felt Okay.

AM   16 miles on the stationary bike this morning before heading to the gym.

9 mile run this morning - 2 mile w/u - 6 miles steady - 1 mile with 8 x 100m strides

PM   5 easy miles this afternoon.

AM   14.50 miles on startionary bike at home

Speed work this morning - 2 mile w/u - 5 x 800 x 400 - the remainder of the run in Z2.  Pace was not as fast as what it was but it will come around I am sure.  11.27 miles

PM   5 miles - had fun with this run as time just went by fast, played with the incline and did pickups also.

AM   Running on empty, forgot to get some cals in before heading to the gym this morning, so this run was not so easy.  11 miles on the bike before going to the gym.

PM   5 easy miles this afternoon

AM   14.50 miles on the stationary bike

10.65 mile run at the gym - 30 min easy low Z2 run - 45 min tempo run and - 1 mile c/d   Pace was alittle slower from where I left off last fall.

PM   4 mile easy run and 3.56 miles on the elliptical

AM   7 easy miles at the gym

AM   could not sleep so started my run this morning early (4am),  It was 36* this morning and just an awesome morning for my first run outside since I broke my shoulder on Dec. 17.  Drove down to the Greenbelt and started up to Sunnyside and over the bridge to SRL and did 3 loops on SRL and then up to Freeman Park, the roads and paths were wet and no slick spots until mile 14 coming back from Freeman Park and it had started to rain and freeze on the road and got very slick but managed ok, just had to be very light on my feet.  I felt very good this morning and if it had not got slick out I would have gon farther.  But I am so happy with how it went and my shoulder felt ok. I will not be (race ready) but I am sure I will do OK in 3 weeks at the Lost Dutchman Marathon in  Mesa AZ.

AM   easy run this morning with pick ups over the last 1.50 miles   9.25 miles

PM   8.50 miles this afternoon, the run felt good as was playing with the incline every .50 miles.

AM   Speed work this morning -  2 mile w/u - 5 x 1200 x 400 - 5 miles at Z2.  Ran in front of the window this morninng and enjoyed it much better then the repeats on the TV in the back. I think I may run over there more often.

PM   6 easy miles this afternoon, I felt ok even after the speed work this morning

AM   6 miles at the gym at I had no energy.

PM   Did not get in an afternoon run due to people lookinng to buy our 5th wheel and had some service done to our new camper.

AM   Tempo run this morning at the gym - 30 min. Z1/Z2 run - 60 min tempo run - 1 mile c/d.  This was an ok run but the pace is not were it was before my shoulder injury, I think in a few months and a couple races it will come back.    13 miles

PM   4 easy miles