Marlin

AM   Went out for a bike ride and not sure how far I was going to go, ended up riding 40 miles and pushed hard for most of it.

40 miles = 10 miles of running

AM    A cool morning run but beautiful sunrise,  10 miles but the quads are still sore but ran an average  8:30 ish pace

PM   Comp trainer at work,  alot of hill work    20 miles on bike = 5 miles running

AM   just an easy run this morning,  no watch and not sure pace 

AM   3 mile w/u - 3 mile tempo at 7:24 -  3 mile cool down

AM  10 miles on stationary bike at home and a 7 mile Trek ride into work

PM   7 mile Trek ride home from work

AM   Set out for this run this morning at 4 am and ran out in the country by our house

AM  Set out at 2 am this morning to get used to running in the dark but there was a full moon out tonight and it was not that dark but still a good run as it got hard t the end of the run

Day off today

Another great race with a much different outcome this year then last year, last year I had developed a huge blister by mile 4 and it busted open by mile 6 and very painful but made it to the finish line with the 2nd slowest finish time every.  This year the course was down the hill 4 miles and they added an out and back section on it also and the outcome was much better but still a course you need to respect as I seen alot of runners with the same issues I had last year.  I was on the first bus up the hill and I like it that way as I am able to use the POP with out a line and to find a spot to sit and just relax but it was cold up there (30's) and hard to stay warm.  Race was suppost to start at 7:00 so I went over to the drop back bus at 6:45 and started to get ready for the start and just as I tossed my bag in the drop bag bus they came over the P.A. and said that the race was going to start 15 or 20 min late. Dang it now I am cold so I found a group of runners and tried to stand in the middle of them all, oh well.  Race got started and made this loop around the ski resort and down the hill we go, this time I was not going to hold back and just ran what was given but not out of control. 6:55 to 7:05 for the first 10 and around 7:08 to 7:10 from 11 to 15 and felt good but could tell there was alot of new runner or first time marathoners in this race because at the aid staions they would just stop or walk in line to get there drink instead of moving to the side and out of the way of other runner coming in but I am sure I was like that my first few races also. Was now on the out and back section and started to run up hill and was a nice change but man it was hard also and could now feel my quads big time but the biggest thing that I liked about this was I was able to see the leader and to size up my AG. Seen alot of runner that I know and have meet and the biggest thing that I noticed was that even the leaders were having a hard time as we all had a look of discomfort on our faces.  Got to the top of the hill at 19.75 miles and to the turn around and now back down the hill we go with some flats in it and I liked the flats alot better. Got back out to the main section of the course and down the hill some more but now my quads were on fire and it was about survival at this point, I felt good except the quads and the spectators gave me alot of boost as I got closer to the finish line and finished strong at the end and was happy with my time as I was wanting to go under a 3:20 and ended with a 3:19:16 and 2nd fastest run this year.  A good race and will be back next year for sure!!!   I have a dilemma and not to sure I am going to run STG marathon or not, you see I am running Rio Del Lago 100 miler on Nov 8th and if I run STG it cuts into my miles due to taper and recovery and I am not sure I want to do that with only 4 weeks to go, + I have to got to San Jose to a Spec. bike training classes the week before the race but I love running STG so we will see what happens.

AM   Just a run/walk 2.5 miles

AM   A very interesting run this morning, set out a 7:30 am and was going to run the normal loop but as I got out by SRL there is a dirt, gravel and sand roads with some quick up hills out along the river and ran some up and backs on it, I had some fun running it and will have to do that more often.  Quads are tight but as the run went on they felt better.   8.0 miles

PM   15 miles on the stationary bike at home

AM   What a light show this morning !!!!  Awesome

Started out with the quads tight but got better with every mile, I wanted to get another mile or two in but ran out of time

AM   8 easy miles around the river

AM   a nice run after the first 3 miles, just had a hard time getting into the flow of it but by mile 4 I was fine and felt good and enjoyed the run.

AM   Set out at 1:30 am this morning to still get ready for running in the dark and that it was.  Felt good through mile 20 and legs started to get tired and need to drink more fluid next on next weeks long runs.  

AM   What a nice morning for a run, started out with a light rain and stopped around mile 4 and was just nice and cool with no wind at all.  Not sure what is going on with the first few miles of my runs but it is taking me longer to w/u but once I am I feel great and ready to go and at the end of mile 10 I felt like I wanted to do another 10, not sure why it taking longer to get going.

AM   10 miles around the greenbelt, Sunnyside, Freeman Park - felt good this morning so the day off yesterday

8 miles on the new Spec. Tarmac      LOVE THIS NEW BIKE

AM   A nice 10 mile run this morning as I felt good,   I had a blast last night at the local BMX track as it was Bills Bike and Run night -  I raced a few times even,  yep a 51 year old kid racing BMX but it was so much fun.

Back home now and my run was much better, it was very busy in San Jose with all the classes and the Road, Mtn, and all the other bikes we test rode.

A nice run before going out of town 

Ran on the treadmill this morning as it was dark when I got here last night and was not able to check out places to run 

Class for half day and a half day of riding some awesome road bikes. 11 miles on the New Fact Tarmac  and 11 miles on the Vinge