Marlin

Just an easy run,  Had a hard time mind wise just doing that.   one of those days

Nice run, felt good and just below MP pace,  Leg weights and ab stuff.

Did the Ryan Hall hill workout,  WOW  amazing workout and fun too,  was only able to do half of the workout, will build up from there.

4 easy TM run     Long run tomorrow

3 easy miles and then weight training and some abs

7 miles this morning on the TM at 8:49 pace. and then had a nice stretch after.

4.75 pm miles   did 6x1/4 mile progressive intervals, 7:30-8:49-7:24-8:49-7:18-8:49-7:13-8:49-7:06-8:49-7:00  with a 1 mile cooldown.   Then 40 min. of leg weights.

4 easy miles,  legs are heavy after a good weight workout the day before.   No afternoon workout.

6 miles this afternoon, ended up at the gym but should have ran outside today is was very nice out and around 37 to 40*

Well i registered for 2 marathons so far this week and the first being theNapa Valley Marathon (Napa Ca.)  on March 6th and have 10 weeks to be ready.  I am so excited and now have some good drive for my training.  The other is Northern Idaho on May 31 and my wife is running the 1/2 marathon in that one.

Will be on a fishing trip this weekend so the miles are low for this week but need to step it up starting next week.

AM    6 easy miles on the TM  and then a 40 min stretch

PM     3 mile easy run after work, and then worked on leg stuff.

AM    6.76 miles in 1 hour,  a good base mile run

PM     6.40 mile speed workout   3x6 min tempo run   

           1 mile warm up     6 min at 1 min over MP 7:41 pace     6 min at MP 8:49   

           set of 3   and end with a 1 mile cooldown

AM     No run this morning due to i had to get my wife to the airport.

PM     7 miles at a slightly slower then MP and at a 1% grade

AM     7 easy miles at 30 sec. under MP pace

PM     Speed work out this afternoon,  progressive intervals 6 x 1/4 mile intervals.  Started out with a 1 mile warmup and the first inter was at a 7:49 pace and then a 1/4 mile cooldown at MP   7:41--7:34--7:27--7:20--7:13 and then a 1 mile cooldown at 9:22 pace for a total of 5 miles.

5 miles at 6 pm after getting my daughter to the shuttle to chetch a flight to Sacramento.  Wanted to go 2 or 3 more but the quads were a little sore from the speed workout and wights from yesterday.

15 miles on the TM at 6:00 am,  it was pretty cool to see alot of fellow runners at the gym this morning.  I know this mornings run was going to be a mental thing but was looking forward to it. 

Started out at MP pace (8:57) and things were going very well and got to mile 10 and was feeling real good and decided to go to a MP goal pace a 8:49 pace for the last 5 miles.  Very nice workout this morning in a time of 2:13:35.   Pretty good for me and a big improvement from a year ago, just need to keep getting better and improving.  Weight training is paying off i think.

AM  ok not such a very good run this morning, did not eat very well Sunday, did not fuel before i went to the gym, found out that the marathon on March 6 does not allow headphones which is ok but had to be this morning was the first day training with out them, and last of all i have only seen my wife two days out of 2 1/2 weeks and has been with her dad after open heart sergery.  So glad she gets home today---because i sure am missing her!!!  Know wonder i had a crap run this morning.

AM   7 mile TM run in1:01:25,  it was a much better run this  morning then yesterday morning.  Started out at a 8:57 pace for 0.5 miles and then went to 8:49 pace to 5 mile           mark and then to 8:41 for tje last two miles.  Speed workout this afternoon!!!

PM   1 mile warm up and then 6x1/4 mile intervals, 7:00--7:00--6:56--6:53--6:49--6:44 with a 1/4 mile cooldown at MP, and a 1 mile cool down at 20 seconds under MP.

Am     8 mile run in 1:10:43, the run felt very good this morning  breathing was relaxed and comfortable.  Have been tbinking about my last two marathons and having a positive splits on them,  so this morning i starting to train on nevati e splits  and to pick up the pace at the end of a run.   6.5 miles at 8:49 pace and the last 1.5 miles at 8:41 pace, thinking i wanted to pick it up just alittle more but it was OK.

PM     7 miles in 1 hour flat a good run 

AM     Wow almost didn't make this run!  But glad i did because i was able to talk to Jeff about some running questions i have been thinking about lately,  (thanks Jeff)    Started out at a 9:13 pace for the first 3 miles as i was having a hard time getting going, but finally came around and picked up the pace to 8:34 and kept that to mile 6 and went to an 8:20 for the last mile. All in all good run just started out slow.

PM 1 mile warmup and then a 20 min. tempo run at 7:24 pace stopped 1 time quickly to get a drink and back on again, and finished up with a cool down to the 5 mile mark. 

7 mile TM run at the gym, these TM run are getting very old and it is only the end of Dec.  I am going to try to run outside on some good days  after work to break the monotony.

Woke up Fri. morning and was not feeling so good and was running a fever also, ended up in bed all day and woke up Christmas morning much better.

AM    7 mile TM run, a good run this morning as i felt fresh.  Pace was just under mp  total time 1:02:32  i am good with that for a base miles run.

It was cool watching Jeff having fun with his run this morning in his new shoes!  

PM     5 miles at an 8:37 pace, wanted to pick up the pace from this morning, nice run just not alot of time for other stuff due to that i ended up at work longer today then normal.

AM   7 miles in 1:01:24 a good morning run-base miles.  My MP-3 was dead witch sucked for a TM run but was ok because my March 6th marathon there is no head phones and need to get adapted to it.

 PM    Speed workout this afternoon, 1 mile warmup and then 5x800's with a .25 mile cooldown between.  7:41--7:30--7:24--7:19--7:13 .   Got home and did 200 setups, it was a good day and great training today just am ready to be running outside steady again.

AM    Taking this morning off to make sure my wife makes it in to work ok, as we live in the country and the roads can be very bad with all the snow we are getting this morning.  I am planning on a little longer run for this afternoon.

Got my wife to work and and there was just to much snow to work, so called it a day and headed to the gym for a run,  7 miles at 8:41 pace and then kicked it up to 8:34 pace for the last 3 miles total time of 1:27:19.  Legs felt good even after my speed workout last night.

PM    5 easy miles this afternoon  45:09 and then 200 setups and called it a day

AM    TM run this morning, i got 1.30 miles into the run and the only cup of coffee said i needed to stop, this has not happend before, oh well. Got going again and the first 4.30 miles pace at 8.41 next 2 miles at 8:34 pace  and then .50 miles at 8.24 pace and the last .50 miles was at 8.13 pace.  A nice run, have been working on my pace over the last few weeks and felling stronger.  No headphones on this run.

PM     4 mile fartlek run 5 pickups at a range of 6:54 to 7:30 pace.  Just one run for Friday as i am doing a long run on Sat.