Marlin

AM   Ran the Greenbelt / Freeman Park loop + some

I felt good but am a little concerned  about STG Marathon because of the lack of miles over the last few mo from all the marathons that I have ran and have not had a good cycle in a while

5.75 miles

Had a great race today and set a new PR and won my AG in the Utah Grand Slam 40-49.    More to come when I down load my GPS in the morning

Cold and windy at the start line and found one of the generator lights and at the back of it it was blowing hot air out and I stayed nice and warm for the most part.  I started out with the 3:15 pacer and was at a nice and easy pace for the first few miles and had to stop to use the bathroom at mile 3 but was able to catch up to them just befor the start of the big hill at mile 7 and I didn't find the hill to be all that hard as I was still running under 8 min pace going up but did find myself getting just a little winded at mile 11 and slowed just a bit more. At mile 14 the start of the down hills I just got into a nice feel good pace and went ahead of the pacer and never seen him again. On the down hills I was not sure how my legs were going to feel and all but I felt great and at the aid stations I was not slowing down as I just grabed a cup of water and some times made a real mess of myself at a few of them.  I was running with a few guys and had alot of fun with them as I would be in front of them for a mile or so and then another would be in front and this went on for alot of miles. I loved this race as you always had someone around you or passing someone that kept you motivated. Got to the bottom of the hill around miles 23 or so is when things started to get tough and not so much body wise as I still felt ok but mentally as I knew is I could keep it together I could make it under a 3:15. So I had to brake the last 3 miles down into segments and just play a game with it and couldn't believe after I pulled the report on the garmin that I was still running under goal pace even. Finished  at 3:13:06 and was so happy because for the last 1 1/2 years I have been trying to break a 3:15, this was the last marathon on the year for me and the last before I turn 50 in 4 weeks so this was so awesome to make it finally happend.  To top it off I even won the Utah Grand slam in my AG 40 to 49  What a great day and a great race

Splits  8:07  7:40  7:28  7:05  7:09  6:54  6:51  7:59  7:45  7:51  8:07  7:34  7:13  7:16  6:52  6:46  7:06  6:59  8:16  7:01  6:47  7:22  7:18  6:56  7:10  7:15

AM   Went to the gym to use the elliptical -  1:15 min, 1000 cals, 7.84 miles, not bad for just 1 day out from a marathon.  I don't feel that bad at all and I will be running outside in the morning.

AM   Easy and very windy 7 mile run this morning, two loops around the river and 1 loop around Freeman Park + some.  It was nice to get out and there was alot of runners out this morning even.

PM   Ran at the gym this afternoon for 4 easy miles and then did the spin bike for 17.5 km = 10.87 miles and then some abs and steam room.  Had a good day

AM   30* this morning, hat, ear muffs, gloves, base layer, man I want summer back!!!!!   Started from the Greenbelt and ran up to sunnyside and JHB and back. It was a nice run for the most part.

PM   Went to the gym     weights for 30 min - ran 4 miles on the TM - and 25 min on the stairmaster - a great day of workouts and happy that my body hascome around so fast after STG.

AM   Ran from the Greenbelt to Sunnyside to Freeman Park loop, got a little cool towards the end of the run

PM   Stationary bike at home  1 hour - 22.3 km - 13.86 miles, a nice ride on tired legs

AM   Out early with my wife to run around the Greenbelt this morning, it was a great fall morning run and I love running with her.

PM   45 min of leg weights - 5 miles easy on the gyms TM - and some ab stuff

AM   30* at 6:00 am this morning cool but no wind . Started from the Greenbelt and ran up to Freeman Park and made 2 loops around it before heading out to Sunnyside and back and got to Broadway and had a nice surprise as I ran into Jeff and he ran the last 2 miles with me.  Alot of runners out this morning

AM   Greenbelt, Sunnyside, John Holes Bridge run.  38* this morning as I felt good but kept the pace nice and slow this morning.

AM   Progressive speedwork this morning,  8 x 400 x 400 -  6:30, 6:27, 6:22, 6:19, 6:15, 6:11, 6:11, 6:07,  -  3.15 miles at a progressive tempo run.

PM   2.35 miles on the TM at the gym before the spin class -  13 miles at the spin class in 50 min - abs afterwards  3 x 30   side crunches  3 x 30

No run today and no excusses, just lazy!!!!!!!!

AM   Greenbelt / Freeman Park run x 2 - felt ok just nice and slow on a cool morning run, 30*  stopped and walked several times.

AM   7 miles around the Greenbelt on a cool 30* morning.

AM   I didn't run on Friday and Saturday last week because of laztness and man did I eat like crap also.   Ran 2 loops from the Greenbelt to Freeman Park and I felt real good this morning, need to watch my cals this week.  I should find out about my shoulder today on if i am going to need more surgery again

PM   Did som leg stuff but not enough to do any good,  went and ran on the TM at the gym and ran 5 miles at a 9 min mile for the first two miles and at a 8:34 for the next 2 1/2 miles and then ran 8 min mile for .25 miles and a 7:24 for the last .25 miles. felt good an ran at a 1% incline also.

AM   Ran from the Greenbelt to Sunnyside and JHB, nothin exciting just a run

AM   What a good run on an amazing morning, it is just a beautiful fall morning.  Ran from the Greenbelt up SRL to sunnyside and back and up through Freeman Park and back to the truck for 9.60 miles.  Mauri did awesome as she almost got 9 miles in this morning.

PM   strength training for 45 min - 5 mile progressive run at 1% incline and the last mile at MP

AM   Went to the gym to run a tempo run.  Set a a 1% incline - 4 miles progressive easy run - 6 miles progressive tempo run  3 at 7:24, 2 at 7:19, .50 at 7:13, and .50 at 7:08 and a 1 mile c/d

PM   5 mile easy run this afternoon followed by 17 km = 10.56 miles on the stationary bike, a nice day of workouts

AM   Greenbelt / Freeman Park loop  -   very short run this morning as I just had some thoinks that I was thinking about and was not focused on my run at all.  I will get a better run in this afternoon.

PM   What a great afternoon for a run, 4.75

AM   Waited until 8am this morning before going for my run to let it warm up some and I was very glad I did, it was an awesome morning run in the sun !!!!!   Ran random paths and loops this morning and was only going for 16 but felt good aqnd the weather was so nice that I did 20 +

AM   5 miles at home on our TM, I had a bad stomach this morning and glad I made it to 5 miles.

AM   Went to the gym this morning and was going to do speedwork but ended up doing hills instead as my gut was better but not great.   1 mile w/u  and then .50 miles up and .50 miles recovery.  Nice workout

PM   Wanted to get in 5 miles before the spin class this afternoon and only got 4 before it started - 20 km = 12.43 miles on the spin bike (great workout).  After the spin class I went out ang got the one last mile in

AM   3 = loops around the river on a cool and windy morning run with my wife.

PM   Strenght training  (legs)   and ran 4 easy miles on the TM at the gym

AM   Tempo run this morning at the gym.      1 mile w/u,  3 mile progressive easy run,  6 mile GMP,  1 mile c/d