run/ gym on 12/11 & 12/12

12/11: Marcy - gym in the morning 3 miles on treadmill, 10 min lifting
Bob: ran 3.25 easy miles at lunch, 30 min, 9:16 min/ mile pace

12/12: Marcy - gym in the morning
Bob: 5.2 miles marathon pace. http://www.mcmillanrunning.com has my marathon pace at 7:51 min/ mile based on my 1h37:20 1/2 marathon. So I ran 9:24 mile warm up, then 7:31, 7:50, 7:38, 7:47, then 0.2 mile cooldown. HR on the MP miles averaged 168 bpm, which is where it should be I think. It seemed like my "quicker" pace gravitated to my 1/2 marathon race pace, so I had to focus to keep pace closer to 7:50.

12/6 ~12/10, marathon plans

12/6/07: Bob gym 20 min cardio/ 10 min lifting
12/7/07: Marcy gym 30 min cardio/ 10 min lifitng
12/8/07: Marcy gym 30 min cardio/ 10 min lifting (lunges - ouch)
Bob ran3.6 miles super short loop w add on 9:15 min/ mile pace
12/9/07: Bob gym 20 min cardio/ 10 min lifting
12/10/07: Bob ran 5.35 miles, 50:27, 9:27 min/mile pace, HR around 150 bpm

looks like we might run the Capitol City Marathon (http://www.capitalcitymarathon.org/) on 5/18/2008 - will be our first marathon. We are going to follow one of Hal Higdon's plans - either
http://www.halhigdon.com/marathon/novices2.htm
or
http://www.halhigdon.com/marathon/inter1.html