Marlin

4 x 1600 w/400 jog speed workout with an incline of 0.05%  1.25 mile w/u  6:49 (154) - 6:49 (157) - 6:58 (157) - 6:58 (157)  then went into 8:27 pace (142) for 3.17 miles, 1:15 min.  Wow what a workout.

Easy run this afternoon, 8.53 miles in 1:15 min. (138)  legs were a little heavy after yesterdays speed workout.

10.27 miles in 1:30 min at 0.05% incline,  started out with an easy 9:13 pace for 15 min. and ramped up over the next 30 min. to 8:35 (MP) and held that for 40 min (142 to 144 HR) and then a 5 min. cool down.

8.66 miles in 1:15 min., with 0.05% incline, started out with a easy w/u for 5 min and-- then 8:49 pace for 15 min (133)--then 8:41 pace for 15 min (136)-- 8:27 pace for 40 min. (140).  I wanted to run outside today, but 18* just didn't sound so good to me plus there was a breeze. Had a good run inside today legs felt good an my HR was low for the whole run. Long run Sat.

16.0 miles in 2:24:40 Average HR (129). Wanted to let it warm up some before i got going, waited until 11:30 and headed for the Greenbelt  Had a very good run today and wanted to hold the pace at an easy 9:00 mile, it was alittle hard to keep it slow at first. Day off tomorrow.

8.70 miles in 1:15 min.  First mile was at an easy 9:03 pace (122) and then the next 7.70 miles at a pace of 8:34 (135), pace was not bad at all and the HR was low, not a bad afternoon run temp was 29* with a slight breeze.

Speed workout today,  1 mile w/u,  4 x 2000 w/400 jog at a 0.05% incline -- 6:57 (155) -- 6:57 (156) -- 6:57 (157) -- 6:57 (157)  with a 0.50 cooldown  at a 10:00 min. pace, then kept ramping up every 2 min. to 8:34 pace for the last 15 min.

OK this was one cold run this afternoon, 11* at the start of the run and 6* at the end of the run.  Things were just not working right on this run   8.14 miles in 1:15 min. 9:11 pace

10.42 miles in 1:30 min. tempo, started out with a 5 min at 9:05 pace and then kept ramping up over the next 30 min to 8:34 pace and held that for 10 min HR was still low (137-138)  ramped up to 8:27 for 10 min HR at (139)  and then 8:20 (143-144)  the rest of the way to 1:25 min and then a 5 min cooldown.

7.25 miles in 1:16 min. just an easy run today, not wanting to push the pace at all due to my last long long run before the Napa valley marathon is tomorrow

20 miles in 3:02:11--9:07 pace, a little cold this morning, started out just wanting to keep an easy 9:00 to 9:10 pace for the whole run. Tailwind was able to keep 9:00 min mile and the head wind was around 9:10 pace. Stopped by the truck at mile 10 and changed my shirt gloves, hat, and jacket, man it was nice to have dry stuff again. Again i stopped at mile 14 for 30 or 40 sec. to just get a good drink of water. Happy with the run as next week is not as many miles.

6.96 miles in 1 hr even not running on miles, but on time right now. 1 mile warm up at a 9:06 (120)-- 8:31 (136)--8:35 (137)--8:36 (143)--8:28 (144)--8:33 (145)--.96 miles in 8:10 min. (145)

Speedwork--2 x1600 --1x800  and finisbed off with an easy 9:13 pace

6.75 miles in 1 hr. My wife and i have been under the weather the last couple days.

8.65 miles in 1:15:00, felt good today and the run was much better, Started out a 9:13 pace and kept ramping up over the next 20 min. and then went into MP 8:34 pace (138-140) for 25 min and then 8:27 pace (141-143) for 25 min and then a 5 min cooldown.

6.93 miles in 1 Hr.  SRL- South park loop on just an awesome afternoon,  1 mile at 9:10 pace  and the next 5.93 mile between 8:20 to 8:36 pace (139-141)

13 mile run this morning, weather was not to bad and no wind !!  Just an easy run this morning and it is my last long run before Napa Valley Marathon in just 2 weeks away.

1 hr 6.75 miles up and down SRL, weather was very good no wind and the sun was out but could seen the storm moving in. Just an easy run but very nice run, enjoyed it very much.

Speed workout today, 4 x 800 x 400 cooldown, 6:40 (146) - 6:40 (148) - 6:35 (151) - 6:27 (153)  finished the rest of tbe run at 8:20 pace (138) 

Easy 5.25 miles in 45 min. 1 mile w/u and then 8:34 pace the remainder of the run. 

30 min. w/u 20 min. MP 10 min cool down

5.30 miles in 45 min. a nice run this afternoon  (138)

7.05 miles in 1 hr. 1 mile w/u at a 9:05 pace and went into a 8:35 pace up till 30 min. (134), and ended up at 8:13 pace for the last 15 min (136)

5 miles in 41:44 - 8:20 pace was not a hard run at all HR was only at (134)