Marlin

A great morning to run, 17 miles from SRL to Freeman park and around again only without Freeman park the second time around.  I felt great! Legs were not tired at all.  Started out at a 9:30 pace for the first two miles and steped up the pace to a 9:00 to 9:10 pace for the rest of the 15 miles. Total time of 2:36:50 at an overall 9:13 pace.

I am now starting the taper weeks, i think i should be ready for Masa Falls Marathon in two weeks from yesterday!!!!

A good run this morning, 7 miles around the Greenbelt.  My legs felt very good and my left ITB is getting much better now  (1:02:05)

Very busy this mmorning and was not able to get my run in until this evening.  Interval run, 1 mile warm up and 3x4 min runs at a 7:38--7:40 pace and around an 83% to 85% MHR and With 1/4 mile cool down  between  intervals,  and 3/4 mile cool down after.

Just a good easy run,  Mesa Falls in 8 days   45:20 total time

Fartlek run this morning,  1 mile warmup 2.50 fartlek and .50 mile cooldown.  OK run, alot on my mind which made it hard to think about the run.