Marlin

  4 mile easy run outside at 4:30 am,  It was a neat morning to run, the fog made the farm lights look cool and as we live outside of town the city lights were neat also.

  7 mile run after work, sun was out and just a little cool, was not sure how good the run was going to be because the legs were just a little tired at work today, but turned out ok--not great but ok.

  5 am 4 mile TM run-- not a very easy run legs were not in very good shape. Taking the night off an maybe Wed. morning also.

  My back is feeling much better tonight

8 mile TM run this evening, Much better run tonight i feel i have my legs back again.  Not sure that the heck was going on but they were not working very good yesterday at all, cut back and didn't run yesterday evening or this morning.

5 mile run this morning on the TM,  and stretched for 30 min. now that i needed.

7 mile run this evening 58:40 i will take it as the runs have been a little hard this week, still need to work on getting the back to feel better, has been a little sore this week.  Taking the remander of the week off

Well i have been out of town for the weekend and was not able to do any running this weekend at all ( bummer)

5.0 mile run on the TM this morning. Fresh legs that was for sure.

6.0 mile run on the TM after work  (8:10 pace)

Easy 3 mile run at 5am

Ran 7.0 miles this evening on the tm at an 8.00 min pace, have been working on my heart rate, have found in the past that i have been running with a low rate then i should be, and have picked up the pace some, from an 8:20 or 8:30 to an 8:00 min pace and felt fine.

I think i have been in this mind set pace and i am now breaking out of it, I'll keep working at it.

5 mile run this morning, got to the gym at 5am

7 mile run after work, it felt very good tonight!!!

3 mile easy run this morning

7 mile run to night, right calf was a little sore but the more i an the better it felt.

Did not go to the gym this morning because i wanted to do a longer combined run this evening.

10.0 miles in 1:25:00  this evening nice for a little change every now and then.

Did not make the morning run, had to work today and needed to be to work early.  Got to the gym at 3 pm and ran 10 miles, i felt great and a good pace for me 1:22:08 getting a little better.

Day off today, need so rest.

Intervals today,  No morning work out

A very nice 8 mile run around the Greenbelt this afternoon, easy run and enjoying the nice weather

Started out with a .5 easy run and then ran 200 meter runs with 200 meter cool down.  and then ran 1 mile easy run.  Had fun with it, it was nice to have a little change.

4.5 miles on the TM this evening, have not felt to good this week (sick wise) hope for a better next week.

Ok, i am back at it,  i have been sick for a few days and Sat. night had 102* fever and man did i feel bad. Went to the doc on Sun. and was much better Sun evening and got some real good sleep Sun. night,

5 mile easy run,very nice to get back at it

8 mile run around the greenbelt 1:06-- 8.16 pace. Felt good to get after it again.