Marlin

5.35 miles in 45:00 with some p/u the last 15 min.

4 miles in an awesome afternoon in Cal.

just an easy run before tomorrows marathon

Woke up race morning to rain, and was not sure what to expect for the race or if it was going to be a run just to finish.  We left the hotel around 5:30 am and had a 10 to 15 min drive to the start line and then another 1 mile walk just to get to the start line as they blocked off all roads.  It was still rainning as we were walking to the start and my wife Mauri, sister-in-law Karey, and brother-in-law Larry wanted to see me start and stood out in the rain with me the whole time and was glad i had extra coats and jackets for them.

More and more runners were showing up now and getting close to race time and it was still rainning and i decided that i was going to make the most of this run and that it was not that bad a it was 53* and warm out so the rain (not heavy rain) was not going to bother me and in fact during the run it did not bother me and kept me cool. 

1 - 8:48 (124)

2 - 8:53 (132)

3 - 8:58 (132)

4 - 8:21 (133)  The first 4 miles was rolling hills, i felt great and just still rainning.

5 - 8:30 (134)

6 - 8:30 (137)

7 - 8:25 (135)  My wife and Larry and Karey were here for support as i didn't expect that at all, and come to find out after i past by Mauri and Karry went for an 8 mile run with the other runners and Larry picked them up down the road, how cool was that!!!!!

8 - 8:23 (136)

9 - 8:24 (136)

10 - 8:28 (137)  Still feel great, and the rain has let up some, HR is still low and just kept the pace going.

11 - 8:26 (137)

12 - 8:51 (140)  hill

13 - 8:10 (140)

14 - 8:35 (141)

15 - 8:21 (140)  HR is still good, rain is light and on and off but there is a head wind now.

16 - 8:42 (142) hills

17 - 8:35 (142)

18 - 8:10 (141)

19 - 8:20 (142)

20 - 8:30 (144)  body is still in good shape and no wall or cramping and just kept pace going, passing the runners that passed me, great energy!!

21 - 8:15 (143)

22 - 8:20 (146)

23 - 8:24 (148) HR is getting up there but still ok

24 - 8:24 (147)

25 - 8:15 (149)

26 - 8:01 (151)

.20  i don't know, i forgot to turn off my garmin i was so happy

WOW,  3:42:53   PR by over 17 min.  GLORY TO GOD!!!!!!!!

347 finish out of 2350 that started,  age group finish was 46/137

Just 3 easy miles on the TM at the gym, could have ran outside but wanted to keep it easy and no grade.

4 easy miles at the gym

Started out at a 9:00 min pace and every mile i did a .25 mile pick up at a 8:30 pace, did this for the first 30 min and then kept it at 8:30 for the next 15 min, and moved to 8:00min pace for the last 15 min.  7.1 miles in 1 hour.

7.0 miles around the country roads around our house, 55:09 time 7:53 pace, a good run as i needed to get the legs moving again after last weekend.

9.10 miles in 1:15:00 at 0.5% incline, 8:14 pace  W/U at 8:41 pace for the first mile (128), miles 2-5 at 8:13 pace (136), miles 6-9.10 at 8:06 pace (143-144)

Speed work

5 x 600 x 200 recovery  6.27 (147) - 6:27 (151) - 6:27 (156) - 6:27 (156) - 6:27 (156)  then a 400 cooldown and then went into an 8:30 for 15 min (138) then the last 30 min. at 8:13 pace (143)  9.23 miles in 1:15:00

7.2 miles in 1:00:00 at 8:21 pace (143)

11.13 miles in 1:30:00--first 45 min. 5.45 miles 8:16 pace HR at (136) the second 45 min was a 7:53 pace  HR at (147)

7.28 miles in 1 Hr. 8.14 pace - Hr was at (140),  Work has been very busy and have been getting my runs in later then normal, and have been getting less sleep.

16.0 miles in 2:13:29 - 8:21 pace, HR was at (140) . Wanted to get this long run in yesterday but had to work all day and was in no shape to run by the time i got off work.

Long days at work this week, so need to run in the mornings for a few days. 

8 miles in 1:06:09 at 8:16 pace. Very happy with my HR as it was a (139) . 

1:15:00-- 9.40 miles at an average pace of 7:58 - Speed worout--6 x 800 x 400 recovery,   1 mile w/u at 8:49 pace--6:49 (143) - 6:49 (148) - 6:44 (151) - 6:44 (155) - 6:40 (156) - 6:40 (157) and  then 40 min. to 50 min. at 8:34 pace, 50 min to 60 min at 8:27 pace, 60 min. to 70 min. at 8:20 pace and a 5 min cool down.

9.11 miles 1:15:00 at a 8:14 pace average HR was at (140)

11.11 miles in 1:30:00 at 0.5% incline, the first 45 min. was at 8:20 pace and HR was (134), the 2nd 45 min was at 7:53 pace and HR was (145)  Very happy with pace as my HR is still in the Z2 and have been working on just relaxing and breathe

7.25 miles in 1:00:00  with a 1.0% incline--8:17 pace---a good easy run,  as HR was in the low Z2.

What a great morning run, weather was in the low 30's and no wind. Talked to Jeff and Gray around mile 10, it sure was nice to see Jeff and talk to him as i have not seen him in awhile.

20 miles in 2:43:50 for an average pace of 8:11 min. mile. Started out at the new Buffalo Wild Wings on SRL and ran up SRL to Sunnyside and all the way east on Sunnyside to Hitt and up to Calvary Chapel and back and then up to Freeman Park and back for 20 miles.

At mile 10 my HR was only at 135 and I decided that i was going to pick up the pace and the HR, over the last 10 miles i was running a 7:52 pace with my HR at 141 to 143, WOW felt great. I am going to keep working that 8:00 min mile and see what happens.

9.18 miles in 1:15:00 at 8:11 pace w/ 0.5% incline

.50 mile w/u at 8:34 pace (125), then 8:13 pace to 30 min. (136) and for the next 45 min at 8:06 pace (142)

AM---1 hour bike ride at 4:00 this morning from our house in to town and back, had fun and a good start to the day.  

PM---Speed workout, 6 x 800 x 400 cool down,  6:31-(143)  6:31-(152)  6:31-(155)  6:31-(157)  6:31-(156)  6:31-(156)  .75 mile cool down,  cool downs were at a 9 min mile.  moved to 8:30 pace and held til the 1 hour mark and the ran 7:53 pace for thenext 15 min.  nice workout.

I have been able to run beside my wife Mauri the last few days and i have to say how impressive her running has got.  She has come a long way over the last year!!! 

AM--50 min. bike ride onthe country roads around our house.

PM-- 10 miles in 1:20:22 at 8:02 pace with a 0.5% incline.  1 mile w/u-- miles 2 to 9 was at an 8:00 min. mile with HR at (137), started out weak but as the run went on it got better and felt much stronger-- mile 10 was at 7:47 pace with HR at (146).

This weekend i am going steelhead fishing so i am not sure how the running is going to go, may have to lose a day of running.

10 miles in 1:19:21 at a 7:56 pace with a 0.5% incline

1 mile w/u,    miles 2,3,4 at 8:00 min. pace (133),    miles 5,6,7 at 7:53 min. pace (135),    miles 8,9,10 at 7:47 min. pace (137).  This was one of my better runs in a while learning how to fuel a little better.