Marlin

AM    Just an amazing run this morning, no wind and an awesome sunrise.

        6 easy miles in 51 min.

PM    7 miles around the greenbelt on a nice but windy afternoon, ( just easy miles)

Had a very good speed workout this afternoon

1 mile w/u   4 x 2000 x 400 c/d ,  6:40 (144) -- 6:31 (152) -- 6:31 (154) -- 6:31 (157)  then ran .50 mile cooldown  and then ramped up to an 8:00 min. mile until mile 7.5 and then ran 7:53 per mile.

AM   6.60 easy miles around the Greenbelt, cool and a slight breeze but another good morning for a run. Hope for no wind for this afternoons run.

PM   7.0 miles around the the Greenbelt on a windy afternoon.

Tempo run today,

12.60 miles-- 5 mile w/u at 8:13 pace and then 1:30 min. tempo at a 7:30 pace, overall pace was 7:32 with HR at 145 average.

Went to the Running Store to get some gel for Sat. and Grey had my bib and pics from San Diego Marathon  framed and hanging up in his hallway and it looks great !!!!  Good job Grey.

AM   5.0 easy miles around the river. Not a bad morning run, weather was not to bad and just a slight breeze, temp was a nice 48*

PM    5 easy miles at the gym

Set out for this run at 4am this morning as i wanted to make the Bible study at church at 8:30. Got to the Greenbelt and it was very wind out but decided to give it a try and made one lap 2.30 miles around the river and the wind making my pace slower then i wanted for my last 20 miler before the marathon, so i loaded my butt up in a hurry and headed to the gym for the rest of the run (17.70 miles).  Was very happy i did that as i was able to work more on my form.

AM   6 miles at the gym, forgot my water bottle at home and hat to step off for a drink at 3 miles.  Talked to Curt and was glad i was not the only one that didn't want to deal with the rain. Sure hope they get selected for SGM. 

PM   7.5 miles at the gym this afternoon, felt very good and HR was low.

Speed workout today, 3 x 1600 x 400 cooldown and finished of the run at 7:53 to an 8:00 min mile.   6:21 (143) -- 6:21 (150) -- 6:21 (152) .  Had a good workout and HR was at the low Z2.

AM    6 miles on a great morning for a run, alittle cool but we will take it.  Just nice and easy,  8:40 to 8:20 pace.

PM    4.60 miles on an awesome afternoon for a run,

Tempo run this afternoon,

10 miles in 1:16:49 at an average pace of 7:41,  started out at 8:00 min mile for the first 30 min. and 7:30 pace for the last 45 min

AM    WOW, what an amazing morning for a run, 7.25 some what easy miles  in 1:01:50 around the Greenbelt and the SRL.  .

PM    5 miles after work around the greenbelt, at an average pace of 8:15

My last long run before CdA marathon, set out at 2 am and needed to do a 2 hour run so i could be at the start of  the Mad marathon this morning as i am helping out at an aid station. Need a nap now!

Today is the start of a two week taper.

AM    7.35 miles in 1 hour at an 8:09 pace, left calf was a little sore but as the run went ont it was good. Going to do just one run a day until after the marathon. 

Interval run today,

I had one of the best interval runs todate, Felt strong and HR was low.

1 mile w/u 4 x 800 x 400 c/d -- 6:15 (144) -- 6:15 (147) -- 6:07 (152) -- 6:00 (155) -- finished the run at 7:53 pace, overall pace was 7:34

5.75 mile run around the greenbelt in 45:00 min., just wanted to do this run at what ever the legs felt like doing, i am a little surprised that the pace was at 7:50  after the interval work-out yesterday but very happy.

7.64 miles in 1 hour,  30 min at 8:00 min mile - 25 min. at 7:30 pace, and a 5 min. cool down.  overall pace of 7:51

5 easy miles at the gym this morning. Going to go to the cabin this afternoon, so it looks like tomorrows run will be with snow on the ground.  Good luck to all my friends running the Ogden Marathon.   

7 miles in 1hour just nice and easy run.

Amazing morning for a run, 5.58 miles in 45 min. at a average pace of 8.04

Ran the course that my wife and i call the high 5, it is alot of rolling hills . 

5.35 miles in 45 min. just nice and easy run at the gym this afternoon.

Looking forward to the marathon this weekend in Coeur D' Alene as Mauri and i are heading up there Thursday morning to enjoy a long and exciting weekend.

Day off today.  Heading to Coeur D' Alene in the morning and the Marathon is on Sunday.  Can't wait

Just an easy run on the TM at the hotel.

Just an easy run the morning before the CDA Marathon.

We got to Coeur d' Alene on Thursday around noon, and I was feeling like I was getting a sore throat and picked up some Zicam and was taking it the whole time up here until the race. It helped out alot. My calf's had been on the tender side since we left Idaho Falls. We drove the course on Sat. evening and was amazed with the rolling hills and a couple big hills. I did not train that much for hills and all the turns that was on this course, but it is a very scenic and an awesome city to visit.

Ran a 3:26:22 marathon at average pace of 7:55, finished 5th out of 25 in my age group and 40th out of around 600, (not sure of exact # yet as we left before all the finishes were posted.

I didn't know how I was going to run this course and was going to just get going and see what happens. It didn't take long to figure out how I was going to run this one right away, as on the flats I was going to just hold a 7:50 to 8:00 min. mile and on the up hills just to run in the means of HR in Z2, and make up for it on the down hills. It ended up that the flats were just alittle faster then  7:50 sometimes, but HR was still ok. So it did not bother me to much and was hoping I was not going to pay at the end. At mile 21 I was at a low end of Z3 and by mile 24 I was at the middle of Z3 but was not going to slow down at this point and was not hurting or felt bad until mile 25 and just kept doing what I was able. Wow I BOSTON QUALIFIED and I am so happy, and to do it on a course that was a challange.

Glory to God for giving me the strength and the will to do what I love to do.

1 - 8:21 (127)

2 - 8:13 (137)

3 - 7:54 (133)

4 - 7:57 (139)

5 - 7:45 (137)

6 - 8:17 (138)

7 - 7:51 (140)

8 - 7:51 (139)

9 - 7:35 (142)

10 - 7:43 (142)

11 - 7:47 (141)

12 - 8:22 (143)

13 - 7:34 (142)

14 - 8:05 (140)

15 - 7:46 (144)

16 - 8:02 (148)

17 - 7:36 (145)

18 - 7:49 (145)

19 - 7:52 (146)

20 - 7:49 (146)

21 - 7:43 (149)

22 - 7:58 (149)

23 - 7:56 (150)

24 - 7:57 (151)

25 - 7:57 (150)

26 - 7:50 (154)

.20 - 7:50 pace

Will try to put the ascent and descent on there when I get home.