Marlin

Set out for a run at 4:30 am, It was a great morning, winds calm.

11 miles in 1:33:20 at an 8:29 pace  felt i could have ran alot more mile if i had the time to but very happy with the run.

3.25 mile at 5:00pm   4x800 at a 7:00 min. pace. A very nice run this afternoon

Set out at 4:30 am, a very nice morning for a run!!!!!  Got to bed late last night and was a little tired this morning.    7 miles   1:04:20   at a 9:12 pace 

Set out on my run at 6:30 am, it started out a very nice morning but got windy as the run went on but not to bad.  The first 5 miles i had some trouble getting my breathing down and just needed to relax a little and it got better.

18.0 miles  2:40:20 time  8:54 pace  I am very happy with that as i am wanting to hit under a 4:00 Marathon in Aug. at the Mesa Falls Marathon.  This will be my 2nd Marathon as my first one in June at the San Diego RnR Marathon i did not put in enough distance miles as i got tired from mile 16  and finished it in 4:29:18, So i am wanting to put long miles in  hope that that will not happen that some in the next one. 

I am looking for all the advice i can get!!!!!!

Went to the cabin in Island park yesterday afternoon for some RnR that we needed.  Got up at 6:00 am this morning and set out for a easy run,  7 miles in 1:06:30 at a 9:30 pace

Started out at 4:30 am  and had in my head that i was going to do a 10K tempo run and to find ou my improvement over the last few months. Well-- it was the fastest 10K that i have ran ever,   51:01.  Sub 50:00 here i come!!!!!!!  And the ended up running 9.15 miles total.

5 mile run this afternoon 41.17

Woke up late and had to skip the am run   : (

Hill run  What  a butt kickin hill (awsome---thanks Jeff)             7.41 Miles

1.43 mile warm up      2.50 mile run up hill run at a pace of 10:05     2.50 mile down hill run at a pace of 7:46      .98 min cool down run      total  time of 1:08:3

4:30 Greenbelt run, cool morning but not bad    7 mile easy run

4:30 pm run Greenbelt again   8.30 mile easy run

Woke up on time this morning, but had a hard time getting out the door--once i got out and on my way i had a hard time getting out of the truck--once out of the truck i had a hard time getting my butt running but you know it was the best run i have had in a long time once i got done.   It took everything mental to finish this  run and it was not that i was in bad shape body wise but in my head i had a hard time finishing it and just doing it and it was like i was at mile 20 in a marathon and i needed to break that wall--- and i did !!!!!!!!

Intensive endurance run    5 miles    1 mile warm up at a 10:00 min mile   4 miles in 33:20   8:20 pace    total time  43:20:00

Pm run---  easy  5 mile run in 47:30    9:30 pace

Well needed day off today.

A good long run around the SRL and the Greenbelt  8:52 pace. 

6 easy miles in 58:30  

6.50 miles along the Arkensas river in Canon Co.  a very nice trail run

8 mile trail run in Cannon City Co

Woke up this morning with the biggest pain in my left hip not sure what is going on. 

No run today 

Back in I.F. after working out of town in Co. 

4 mile easy run  hip still has some soreness,  went to see Steff Liddle about this sore hip

Well my left pelvis had rotated back and she set it back in place for me and it is much better  she thought that it was uneven trail run and i any have stepped in a hole and that i do not stretch enough maybe how it all happend

Easy 5 this morning,  taking it very easy  hip feels much better!

4 mile morning GB run

6 mile easy run,  things are getting much better and the tightness is getting less

5 mile am run

5 mile pm run  Starting to feel normal again   Thank God!!!!

Tempo run this afternoon on the Skyline track.

1.5 warmup      3 mile 24 min tempo  8:00 pace  : )    1 mile cool down

What a great morning for a run,  through Freeman Park, The Greenbelt and SRL and around the Greenbelt a couple more times.  Was getting a little tight in the left hip due to the ITB.   Run time was 2:08:33

4 very easy miles on the IF high school track

5 easy miles --- ITB is much better now, but now my right calf was tight today

Ran the rolling hills around the house after work,  hope they are going to help for Mesa Falls

My wife and I ran together to day as we are camping out by Falls camp site.  Ran the big hills and got alot of practice on the up and down hill running again