Marlin

AM   Tempo run this morning - 1 mile w/u - 22 min Z2 - 60 min progressive tempo - 1 mile c/d.  A good way to start out the month of March, I felt good and strong, ran with almost the whole running group Curt, Lynette, Andrea, Deborah, Shannon, and my amazing wife showed up later and was able to get a TM beside me.

AM   10 Z2 miles this morning, seen alot of my friends this morning- Jeff who was 3 miles into his run by the time I got there, Deboeah, Andrea, Lynette, Rex, McKay, and my awesome wife.

PM   3 easy mile after work, talked to Michael S. for quit awhile afterwords about his marathon.

AM   last night I went to bed congested, so I knew I was going to the gym this morning.  The run felt good and ran it completely in Z1 except for the last 2 miles at GHMP. Talked to McKay at the gym and sure hope he gets better soon.

AM   What a great morning for a run,  started out at the Greenbelt and made the loop to Sunnyside bridge and to JH bridge and one more Greenbelt loop.  Started slow and got better as the run went one.

AM   Speed work 2 x 1200 - 1 x 800 - 1 x 400 Had to work at it this morning, this week I will cut the miles and will only run once a day  as I am in need of a recovery week as the last 5 weeks have been 81 to 88 mile weeks.   Talked with Jeff, Lynette.

AM   Started out at the Greenbelt and got about 1.5 miles into the run and I ran into Curt and Jeff , well they ran into me  :)   I was in need of this recovery week, not that I like it but I sure needed it and will be ready to go next week for the last push for Boston.  It was nice to run into the guys this morning and so nice to see them out with me.  Sorry I had you make alittle bigger loop guys.

I had such a great time this morning, a I do know when you do a group run you never know what to expect, 20 miles unplanned and unaided in every way, but was ok and made me stronger mind and body. I was to run 20 today but due to the break this week I was only going to run 30 to 40 mins and turn around and come back but was with a great group of guys and great weather that I kept going with them and ignore the plan for today and so glad I did. When they say rollers (do not believe that, this was hill training) and I do need to work on some issues that I had this morning but that is the great thing about training, to find the issues and work on them right.  Thanks Curt, Jeff, Craig, Cache, for the run this morning!!!!!

AM   started out this run this morning with 35* temps and high winds, and some tightness in my calf muscles, but not to bad. Started at the Greenbelt and headed to SRL with a strong head wind and turned around at Sunnyside and ran  ack down SRL and looped around the Greenbelt and one more up and back on the west side of the river.  Legs felt alittle heavy and didn't push the pace to much but was a nice training run and was a good time to work on my form as I was running into the wind.

AM   Switched my morning and afternoon run around for today as my calf is just alittle tight but not bad , it is just that I think another half day before a harder workout will do it good and  be a better run.  Greenbelt loops + some

PM   10 very windy miles outside

AM   What agreat morning run, a light drizzle and tha smell of the fresh morning rain was awesome.  I would run 1 mile at MP and the next at 15 sec  below MP, felt good and was relaxed the whole run.

PM   5 mile easy run after work

AM   What a great morning for a run,  no wind, and 42*-  ran a tempo run up and dowm SRL - 1.25 mile w/u - 10 mile GMP - 1.25 mile c/d. 

AM   8.05 miles  The fist 5.5 miles was nice and at a good pace and then I was running out of gas over the last 2.5 miles. Glad it is the weekend 

PM  5.0 miles  Got off work early, so headed to the the gym as it was raining outside and didn't want to deal with it.  Felt good and ran the 5 at MP. 

AM   16 miles on the Bone road, lots of hills and wind going out and a tail wind on the way back. a good run but spent alot of energy going on the out part.  My wife is running out here on the Bone road and she left latter then the group , When I got to the truck to go out and see how she was doing she was at the turn around (8 miles) I am going a mile up the road every time and she is now at 11 miles and going strong, (I am very proud of her) 

AM   I was alittle worried about ice on the paths and the wind was blowing, so I went to the gym this morning and glad I did as I was I need of a mental boost, after the long run Sat I was alittle down on myself as I thought I wkuld have done alittle better at miles 14-16.  This morning I ran MP at a 2% grade and HR was low  to mid Z2 and felt good  (I am OK now) 

PM   4 miles this afternoon and some cross-training

AM   Went to the gym for an easy 5 miles  (Z2 run) 

PM   10.55 miles outside, it got windy and cold in a hurry.

AM   Splitting the milage in two equal run today,  ran JHB  - SRL - Sunnyside loop, 1 mile w/u and felt very good even after yesterdays hill workout so I ran the last 6 at a 7:10 - 7:13 pace at still low Z2. One of those feel good runs   25 days til Boston and only 20 days till Mauri and I leave for Boston. It is going to b e so much fun with all of our amazing friend there also.                           PM   6.25 miles from the gym,  around  Community Park and back to the gym.

AM   Tempo run this morning, 5 min w/u - 80 min tempo - 5 min. c/d - pace was good except the last 2 miles slowed just a bit. Ran with Curt and Jeff for about a mile or so as it was nice to see them.

AM   What a great morning run, I even ran without a shirt for the last 12 miles (so nice)  I ran the rolling hills around our house and around the River Bend Ranch and into the soccer complex and back on the same route. Started out easy and rolled into a good pace and even negative split.

20 miles 2:29:10 - 7:27 pace

1 -5 38:44 / 7:37 pace  (140)

6 - 10  37:27 / 7:36 pace (143)

11 - 15 37:05 / 7:24 pace (136)

16 -20 35:59 / 7:12 pace (143)

This was a run that I needed, I feel I am in an ok spot in my training for Boston and didn't push the pace all that hard this morning.

AM   Nice but cool morning run.  7.54 - Z2 run

AM   6 zone2 mile on a great morning

AM   10.10 mile tempo run this morning.  I have this bad habit to over dress on my runs so this morning I under dressed and started out alittle cold but warmed up after a mile or so and was fine for the rest of the run.  I had fun running this morning up and down SRL and not sure if it was because I pushed myself alittle more or if it is the official start of taper next week .

AM   3 + loops around the Greenbelt, 46* this morning and had rained overnight so there was some standing water on the paths and road.  Easy Z2 run this morning.

Slept in some this morning and headed out at 8 am and very nice weather this morning, Ran the same course as last week only two miles shorter.  Work on good form on the up hills and a good mid-foot placement, much better then three weeks ago and seams to become habit now.  Got around 5 or 6 miles out and the wind picked up and was a tail wind and I was well aware I was going to have to work at keeping a good pace on the way back, managed but had to work at it more.  Got it done though, now offically on taper!