Marlin

AM   I had a good run this morning, 2.30 mile w/u and a 7.5 mile tempo run - the first 2 miles I was not sure if I was going to make it or not as I have not done a good tempo in awhile but it got much better as the run went on and ended very well - 2.7 mile c/d 

AM   An easy 10 miles this morning

AM   Set out at 6 am this morning on a great morning for a run.  I felt great up until mile 15 and my hip were getting tight and decided to call it good at mile 18, wanted 20 but it is ok.

AM   Set out at 4:30 am this morning, it was just a great morning as I am trying to get back to my early morning runs.   Alot of thought about my kids and how happy I am that they are doing well .

Looking to get a bike ride in after work today

AM   10.0

AM   4.5

PM   6.5 miles in the new Altra Torin shoes     Set out at 8 pm and it was much cooler then what it would have been on a lunch run,

AM   1 mile w/u and then a 7 mile progressive tempo run and a 1 mile c/d.  I felt good this morning as I went out  at 9 am and was able to fuel and all before the run.

Well on Friday I was asked if I wanted to run this half marathon after I just did a 9 mile tempo run and I said sure why not.

The race was fun and I had a great time and the course was just awesome but the legs got heavy about mile 6. Felt like I could have ran better but it was ok

AM   5:30 run this morning on a very nice morning, legs are ust a little heavy and lack a little energy this morning

AM   Just nice and easy run this morning   

AM   Just a nice and easy run this morning, but I hate taper

Well this race was a mess,  the first 12 miles was good but got worse from there as my stomach started to cramp and by mile 14 AND 15 I was on the side of the road vomiting and not sure that the heck was the causeof it was and then was dealing with cramps because of lack of hydration and all and lasted from mile 17 to 22 and from there on it was my attitude because I was just so pissed about it all.  Just glad to finish and move on from that one.

AM   No issues at all just a little tightness in the quads but not very bad at all.  Pace was good and even pushed 10k pace at the end.

PM   Went on a great bike ride this afternoon from the house to Hitt road and back, stopped by the shop to get some ajustment on a rear brake and to talk to the gang.  Legs feel fine

AM   went to the gym this morning to do some speed work,  1 mile w/u and 5 x 800 at 6:15 pace and finished the rest of the run at and easy 8:00 min pace.  I t was nice to get some speed work in again as I have not done this in a long time.  Looking to get a hard bike ride in over lunch.

PM   20 mile bike ride after work

AM   Just a nice and easy run from the GB to Sunnyside to Freeman Park and back.  Looking for a lunch run this afternoon

PM   A lunch run from the shop to Freeman Park and back 6.0 miles

AM   2 easy and 4 tempo along with 1 hour stretch and 1/2 hour hot tub

AM   Got on the stationary bike for a 23 mile ride this morning and had a good ride, pushed hard

AM   I had one of the best runs in a long time, I meet Riley at DADS truck stop at 5 am and we drove to Poky to run City Creek.  Had some light rain the whole time and we ran all the way up to the tower Kinpoint  Mtn and back down! felt awesome to get to the very top of that and legs did great

AM   14.5 mile bike ride starting at the shop and just around the country side and back at a good push, and then put on my running shoes and did a 7.5 mile run from the shop.  A nice morning workout

AM   A nice 10 mile run this morning around the Greenbelt and Freeman Park, seen Andrea and a few others.  Just nice and easy

PM   Went out for a bike ride for my lunch 16.5 miles