Marlin

AM   6.0 Z2 miles this morning.

AM   5.50 miles on TM at the gym

AM   Easy 20 min run on the TM  and 30 min of stretching.

Got to the packet pick up area around 8:20am and I got my bib and chip. Meet Rob and got to talking and got on the same bus to the start. Let me say that is was the coldest race that I have ever ran, there were 2 or 3 inches of snow down and the road was snow covered and ice packed.  Plus the wind was blowing, but they did have a fire going to take the cold edge off and that felt great. I was very determined to make the most of the situation and just do the best I could as we all had the same conditions. I tried not to have any expectations at all and just run. The race was about to start and I wanted to get to the front of the line and not be behind alot of runners with all the ice on the road. We got started and had to take it very careful but was able to run an ok pace for the first mile and even better on the second mile. I got into areas on the road that they had put salt down on the road which made it much better; (slush) but better. Got to the mile 5 aid station and was handed a glass of water . When I went to take a drink the water was frozen and all I could do was giggle about it.  I was able to just get alittle water out of it. The road cleared up and I was able to run without being to careful. I was running a good pace and felt very good and now had a tail wind which helped. Got to around mile 9 and looked over and saw the Century High School.  I remember from the Pocatello Marathon that there was a hill just before it and was wondering if this course had the same thing. It did around mile 10, but wasn't quite as big as the Poc. Marathon. I slowed down but made good time going up it and got to the top and was glad to see the down hill after it. We now had a cold head wind from mile 11 on and rollers the rest of the way. The pace slowed but not to bad. Got to the finish and stopped my watch and it showed 1:30:57.  I was so happy as I was not expecting to do that good with the conditions that were given to us. I am very happy with this run, as I just wanted to do my best and see where my fitness level is at. Finished 13th overall and 3rd in age group. Rob did an amazing job as he finished 2nd overall and just 20 sec behind the winner. GREAT JOB ROB!!!! I was very nice to finally meet you. 1-7:01 2-6:34 3-6:46 4-6:54 5-6:34 6-6:50 7-6:59 8-6:36 9-6:40 10-7:10 11-7:25 12-7:21 13-7:28 .10-.36

AM   4 easy Z1 run this morning and 25 min stretch.

AM   speed workout this morning  1.25 w/u  - 5 x 800 x 400 jog - 800 c/d - 25 min at MP - 15 min at GMP - an a 5 min c/ d.   Planned on doing 1200  but after last weekends half  800 was good for this morning.

PM   4 easy Z1 run - Abs and a good  30 min. stretch

AM   8.50  Z2 run this morning, leg were alittle tired from yesterday's workout but after a few miles things felt better.  Planning on running Community park this afternoon

PM   5.10 miles from the gym and around the park and back to the gym, set ups, and stretching..

AM   Tempo tun this morning - 10 min w/u - 1:20:00 min  tempo - 5 min c/d.

PM    easy 4 mile run, legs did not feel so bad after the tempo run this morning.

Went to a great clinic on winter running and the how to dress for winter conditions.  Loved it - thanks Jeff and Grey you gave Mauri and I better understanding of the combination of gear that works  best.  Got some new gloves last night and liked them very much.   18* this morning, ran from John's hole bridge to Sunnyside loop + some.                 PM   4 easy miles this afternoon 

Well, I wanted to do my last 20 before RnR Vegas.  But with the high wind things were not looking so good, set out running towards SRL and the wind was so hard at times it almost stopped me in my tracks.  Got to around mile 4 and all I could think of was a Starbucks coffee, Subway sub, my recliner, blanket, college football, and a nap, now how can you run thinking of that.  Finished up the loop and desided to call it good  as the wind was blowing even harder.  On the way home I got my coffee, sub, I am now in my chair with a blanket, surfing the Internet, college football is on and I am getting tired now. (life is good)

It has been a good week of running and am looking forward to next weeks runs. Hope everyone has a great weekend.

AM   34* this morning, Greenbelt Sunnyside loop run - just nice and easy run on a nice morning.

PM    5.50 miles on the TM at the gym, miles 1 and 2 was a progressive run, 3 and 4 at MP, and mile 5 was GMP and a 0.50 m c/d. 

AM   1.25 mile progressive w/u - 3 x 1600 x 400 jog - 800 c/d - 5.25 miles at MP - and .50 mile c/d.  Have felt signs of a cold comming on and ha e been taking Zicam for the last few days, 

PM    4.0 easy Z1 run at the gym, to windy to run outside this afternoon

AM   14* run this morning, no wind and just a very nice run.  Legs felt good and was running an ok pace .   Wanted to run more but needed to get to work.

PM   5 miles on the TM at the gym with 6 x 100 m strides over the last .75 miles.

AM   Tempo run this morning, 10.37 total miles on the TM at the gym.  5 min w/u - 30 mim low Z2 - 20 min. at MP - 20 min at GMP - 5 min c/d.

PM   4 miles

AM   8.50 TM run at the gym, started out with a 1 mile w/u  and then an easy  7:41 pace for the next 7 miles and then a .50 mile very easy c/d.

PM   4.25 easy miles at an 8:00 min pace  (TM)  It was nice to see Gary and chat with him for a few, sounds like he has a solid training program put together.  Will start to cut the miles back next week for the RnR Las Vegas Marathon in two weeks.

16 miles on the TM at the gym, seen alot of my friends so it was not so bad, this run gave me some confidence going into Vegas as my legs felt good and things were working very good this morning. Starting taper next week.

AM   9.50 miles on the TM at the gym, .50 mile  w/u - 8.50 miles at 7:24 pace with a .5% to a 1.0% incline (140) and .50 c/d.   

AM   Speed workout   1 mile progressive w/u - 4 x 800 x 400 jog - finished of run at Z2 - .50 mile c/ d  

AM   Ran at the gym this morning, it was very nice outside this morning but just do not want to chance it running outside this close to RnR Vegas.

.50 mile w/u and 7.5 miles at 7:24 pace (146) with a .5% incline.

It was nice seeing Jeff this morning as he was doing a tempo run or so (man that guy is fast).

5 easy miles on an amazing Thanksgiving morning, lungs are feeling congested for the last couple of days and I sure hope it goesaway in the next few days.

6 miles at the gym this morning, chest is tight and hope and have faith that this will clear up by next weekend.

TM run at the gym this morning,  1 mile progressive w/u - 7 mile Z2 run and .50 mile c/d. Seen Jeff at the gym and he introduced me to his Father-in-Law, he is a very nice man. Talked to Andrea about next weekends run and how she is feeling much better now, and sat in the steam room for 40 min., on my way home I got a coffee for my wife and I and droped hers off to her at her work, and am going to put the Christmas tree together now and then a nap.  What a great day!

AM   1 mile w/u - 5 miles at 7:24 pace Z2 run   

AM   This was not an easy run this morning, HR was high and pace was slow---hmmmm---day off from running tomorrow.