Marlin

AM   A nice Z2 run this morning, ran next to Curt and Lynette this morning and was very nice to talk to them this morning.

PM   A nice and easy Z2 run after work,legs weree just alittle heavy at the start but felt better as the run went on.

AM   Tempo run this morning - 10 min w/u - 20 min low Z2 - 20 min tempo 6:57  (138)   - 25 min at 6:53  (141)  - 10 min c/d. Ran next to Curt this morning with some talk but the both of us were into our runs, that happens sometimes.  

12.0 easy miles today,

Ran outside today for the first time in 6 weeks and I loved it, but the first 5 miles my HR and pace was all over the place and didn't get into a rhythm until mile 6 or 7.  My lungs was not used to the cold air at all, as I will be running more outside from here on out.  Talked to Curt and Andrea along the run.

Got a new pair of Saucony Progrid Guide 5 shoes and ready to try them out!!!

AM   Greenbelt - John's Hole Bridge - Sunnyside Bridge run this morning.  So nice to be outside again ruunning but my lungs need to get used to the cool air again, they are better then Sat. run and just a few more runs outside and should be good to pick the pace up again.

PM   5.05 mile run from the gym to and around Community Park and back to the gym, a nice outside run as I felt very good this afternoon and the pace was much better. 

AM   8.5 miles this morning, the full moon was amazing this morning! 

PM   2 miles before spin class, 26 miles in spin

AM   SRL run this morning, just a nice and easy run on a cool morning - 18* -  45 to 60 sec below GMP.

AM   Tempo run this morning, 10 min w/u - 20 min low Z2 - 45 min progressive tempo  10 min @ 7:03, 10 min @ 6:57, 10 min @ 6:52, 15 min @ 6:47.  This was a good run for me as yesterday I didn't have a very good day running. Ran next to Curt this morning and Lynette and had great conversation and getting caught up on things.  Just got done with my run and my wife showed up to take over my TM, good timing honey!  Drive safe everyone and have a happy day everyone!!!

PM  6.47 miles -  Had a very good run this afternoon from the gym to Community Park and around the park 7 times and back to the gym, stretching and 30 mins in the hot tub.  

AM   What an awesome run this morning,  Started out at the Greenbelt and ran to Sunnyside bridge - SRL  and seen Jeff and Curt this morning, it was so nice to talk to them (they are truly great friends of mine) made a few mlre loops tbere + some and called it a morning.  30* out ligbt snow and wbat a great way to start the day. Just an easy 8:15 OA pace

Run was good this morning, not great but good - set out at 5:30 am from the Greenbelt and made the loop from Sunnyside bridge to Freeman Park x2 plus some.  Felt good throughout the run but kept the pace alittle slower then norm. I have been working on not bunching the pace to close together between my quality runs and my long and recovery runs.

Went to the gym afterwards to see what Mauri was up too and she was still running when I got there as she only had 1 mile left to get to the 20 miles, Wow great job honey, I am very proud of you and you looked like you felt ok still ! Nice job

Stretched and sat in the hot tub

AM   32* out this morning,  4+ loops around the Greenbelt this morning on an awesome morning run .  Staerted out weak but got better with every mile, if I didn't have to get to work I would have ran more, as it was just one of those feel good runs! 

PM   Ran from the gym to community park and up Sunnyside and back to the gym. 5.50 miles

AM   Speedwork this morning, 8 x 400 x 200 - then MP for the rest of the run - and a 10 min c/d.  TM run

PM   4 easy miles at the gym this afternoon, just didn't want to run out side after working in it all day!

AM   28* out this morning and light breeze, Z1 Z2 run as my pace was up and down some and the legs are on the heavy side as they should have been after last nights strength training at the gym.  Greenbelt loop and Greenbelt-SRL-Sunnyside loop this morning.

PM   A nice run after work, Started at the Greenbelt through SRL and up to Sunnyside and back - 5.20 miles

AM   Tempo run at the gym this morning, 30 min Z1 run - 60 min progressive tempo - 1 mile c/d.  I was playing with the incline from .5% to 1% for most of the run and was a good run and my legs felt good :)

AM   7 easy Z1 run around the Greenbelt

PM   Wow, I had so much fun running this afternoon in the sunshine and warm temps.  Ran 10 times around community park as I would do 1 lap at GMP and the next at 45 sec slower. I felt very good and HR was low.  7.10 miles

AM   Got a few extra hours of sleep this morning and set out for my run at 8 am, one loop from the Greenbelt to Sunnyside to Freeman Park and back and one loop without Freeman Park, felt good as I was running 30 to 40 sec slower then MP except the last 2 miles as it was alittle slower and just enjoyed the nice warm weather. Will enjoy a day off for rest!

AM   Progressive 9 miles in Z1, HR was low and it felt very easy this morning ending at HMP. Ran beside Jeff and getting caught up on thing as I hadn't talked to him for over a week, also talked to Mauri and Kami and seen Lynette.  The gym is not as busy as it was a month ago.

PM   6 miles after work, had a very good day of running

AM   Speed work this morning - 6 x 600 x 200 c/d  got done with them and that dang extra cup of coffee, anyway got going again and w/u for an 800 and went into a MP for the next 2 miles and kept moving pace up every mile ending at 6:53 - 1 mile c/d.  Ran by Jeff for the first 5 miles and Mauri and Curt for the last 7 miles.  Thanks to the 3 of you for keeping me motivated and hope I didn't talk your ear off this morning.

PM   4 easy miles  at the gym

AM - 1  I was tired this morning and only ran 1 hour this morning, 1 mile w/u and 7 at 7:20 to 7:13. Talked with Jeff the whole run and got some great advice. Also talked to Lynette and Shannon this morning. One thing about running at the gym on bad weather days is talking to all my friends.  8.09 miles

AM - 2  Just 3 hours later I ran the very same workout as I did this morning. To windy to work and didn't want to go home and then come back into town later, I felt good and only .02 miles slower then the first run this morning.  8.07

Looking forward to the fun times at the running store tonight that Mauri Jeff and Gray are putting on

AM    Tempo run this morning,  -  3.85 miles Z1/Z2 run - 8.77 mile tempo run in 1 hr at 6:51 pace - and a one mile c/d 

PM   Spin class this afternoon with Kami and Gray.  24.0 miles

AM   I was going to run out side this morning but ended up at the last min. changed my mind and went to the TM at the gym and glad I did, because it was so nice to talk to Jeff this morning.  Also I wanted to work on some form stuff and things and the TM was the place to do it this morning.  8 miles at 7:13 pace, just a feel good run this morning.

Wow what a run this morning, set out from the bank a little after 5am and made 6.5 miles around SRL before meeting the group at 6am. Meet Jeff, Curt, Deborah, Lynette, Andrea at the bank and we headed back through SRL, Greenbelt, Freeman Park loop as we were heading back the wind was picking up and starting to chill off some and made it to the west bank for a pit stop and get a drink.  At this time it started to snow and blow very hard and just pelting your face as it was coming straight out of the South and we were still 5 or so miles from our meeting place.  When we all got back I still needed to finish off 2.5 miles and Jeff and I headed back up Sunnyside and back to finish off the 20 miles. I felt good on this run and am happy with my pace as I was 20 to 30 sec slower then MP. I did have a great  time  with all my running friends.  You know I wouldn't change a thing as it was some great training both physically and mentally.  Afterwards I went to the gym to talk to my wife and to see how she was doing as she was running her 20 miler this morning and then jumped into the hot tub and just relaxed.

AM   Just an easy run this morning as the legs felt heavy.  Meet Jeff as he was a couple miles into his run, 

PM   5.88 miles from the gym to Community Park and around the Park many times and back to the gym.  Much better run this afternoon then this morning. Z2 run.

AM   Speed work at the gym this morning,  1 mile w/u - 5 x 800 x 400 jog - and into a Z2 run for the rest of the run.  Felt good and pace was nice.  Ran next to Shan for half of my run and was nice to talk to her some, and Mauri showed up just as I was getting done.

PM   4 miles after work , Z1

AM   It was windy outside this morning and the way my legs felt I just didn't want to deal with it.  Ran next to Jeff for most of the run. Low Z2 run 

PM   1 mile w/u and 4 miles at MP this afternoon, ran beside Gray as we talked about alot of stuff, had a great time and the run felt good.