Marlin

AM          4.63 miles        699 cals

This was a TM run and not a good one, I was tired of the treadmill and just could not take it anymore and just quit running.

AM       20 mile run        3,020 cals

Ran out side this morninng, the first 6 miles it was about my breathing as it was having a hard time for the first run outside but got better as the run went on. Just held a nice 8:30 pace which was 60 sec. over goal marathon pace.  Ankels got sore at the end and legs got heavey also but all in all it was a good run.

AM     9.57 miles        1512 cals

.50 @ 6:30 - .50 @ 7:00 - .50 @ 7:30 - .50 @8:00 - 7.57 miles at 7:41 pace  -  HR was high and had some what of a hard time with this run.   Weight is at 194 and this is not helping my runs at all.

PM    5.25 miles        787 cals

Ran the High 5 course  in 44:40  -  just nice and easy run

AM    10.0 mile speedwork     1500 cals

10 min w/u  5 x 800 x 400 - .50 c/d - and remainder of the run was Z2 @ 7:30 pace

PM    3.60 run     6.17 mile on the elliptical     1640 cals

Ran at Cummunity park this afternoon, cold run   and then went to the gym and did the elliptical for 1 hour and then did setups   4 x 25

AM      8.05  in 1:15:00        1200 cals

This was a slow no energy run from the Greenbelt to Sunnyside and a loop around the greenbelt,  not sure why but had to stop and walk a few times.

PM    4 mile run on TM    4 miles on elliptical       1200 cals

TM was a little hard and just an easy pace

AM     11.76 mile   tempo run         #191

I felt much better this morning after talking to Robby yesterday about my runs being slughish, he said that I needed to up my cals more before my run that I was not getting enough cals.  I upped it from 250 to 500 and felt so much better and ran this run without stopping!

2 mile w/u

2.25 mile Z2

50 min tempo    starting at 7:24 and worked up to 7:13 pace  Hr was around (149 to 151)

5 min c/d

PM    3 mile easy run        4.32 miles on elliptical         1176 cals     

an easy 3 mile run 

4.32 mile easy on elliptical

AM

7.33 miles on the TM, was suppost to go for 1:15:00 but only ran 1 hour  -sign-

AM         16.38 miles            2506 cals

Ran outside this morning from the house and ran the rolling hills around my house.  Felt good and just kept it easy on the way out and was running into a slight head wind at times, coming back I had a tail wind at times except the last 2.5 miles was a strong head wind but made it

2,506  cals

2:18:38  time

16.38  miles

8:29  pace

AM        Elliptical

8.20 miles

1320  cals burnt

AM       

Ran 8 miles outside this morning but was very sluggish and had to stop several times

PM

4.50 miles around Community Park IN SHORTS,  6 times around the park untimed and felt much better then this morning

Went to the gym afterwords and did the elliptical for 4 miles

setups    3 sets of 30    side crunches   3 sets of 30       strenght trainning    squats

AM    Speedwork    1200's

Ran 1.25 mile w/u

4 x 1200 x 400      6:18  (152) - 6:15  (157) - 6:15  (157) - 6:15 - (158)

.50 mile c/d

Into Z2 run  for 3.25 miles at 7:35 pace and HR was at (142-143)

The last mile was at 7:24 - 7:19 pace with HR at (147)

PM    

Did the elliptical this afternoon

9.37 miles in 1:15:00

1203  cals burnt

AM           6.00 miles            900 cals

6 miles on the high 5 + some, it was the most amazing morning for a run , calm and clear skys but was just a slow average run.

PM          7.00 miles         1050  cals

Just an amazing afternoon run from the Greenbelt to Sunnyside to JHB

AM  

11.67 mile tempo run           1786 cals

1:30:00 min      25 min w/u - Z2 run ,  30 min tempo at 7:24 pace ,  25 min @ 7:19 pace ,  5 min @ 7:13 pace  at a 1% inclinne   HR was at (146)

PM                    750 cals

5 mile run along the Snake river

AM    

10.00 miles along the Snake river,  OK pace around 8:30 ish

AM                                    3,124 cals                   

20 mile hill run on the TM at the gym - hills were from 0.03% to 2.2%

AM

8 miles easy run with hills set at #2  0.03% to 2.2% incline      1247 cals burnt

PM

Had taken Mauri's car to Teton Toyota to get some work done to it and went for a run from there.  8 miles in very windy conditions.

AM

10.25 miles       1568 cals

Speedwork this morning,

1.25 mile w/u

4 x 1600 x 400     6:27  (150) - 6:22  (155) - 6:22  (155) - 6:18  (157)    total 6 miles  0.5% incline

progressive Z2 run,  7:47 - 7:41 - 7:30 - 7:30    (140 - 143)

5 min cool down

PM

some strenght training

spinning class  24 km = 14.88 miles

AM

8 mile easy run before the rain and snow   Returned to work today after 3 mo off due to shoulder

PM

5 miles on the TM after work / 2 miles on the elliptical / total of 1000 cals

AM

11.81 miles    Tempo run

15 min w/u

70 min tempo - 15 min @ 7:24 pace - 45 min @ 7:19 - 10 min @ 7:13

5 min c/d

PM

40 min on the stationary bike

AM

Didn't feel like running today as my hip was not feeling so good so I ended up doing the elliptical and stairmaster

AM

It was 20* this morning and I didn't feel like dressing up to run outside so I went to the TM at the gym, ran with Lynette and McKay 

Hill intervals at 2   -  veried from 0.3% to 2.2% incline  at a 7:24 pace

7 miles on the elliptical after church

10 miles

AM

Speedwork this morning    4 x 2000 x 400      6:31 - 6:27 - 6::22 - 6:18

AM

This was suppost to be a tempo run but I just felt bad, no energy, and my knees hurt, I have started some anti-inflamitory stuff to get the hurt from my knees

AM

just easy miles

AM

Very blessed, I was not sure hoqw this run was going to go as I did'nt have a very good week, but this is my longest training run ever and felt good, did not take all the suppliment and all that I would have in a race but felt good.