SERENITY NOW! Insanity Later!

If feels like I've been away for a bit and I have.  Got back to the parkway. 

(Landreth 5:  403.25) 

The loop defines me....  (Cumulus 8:  223.5)

The loop.  Starting a new 20 week competition... I plan on rocking this thing!

Landreth 4: (412.5) 

Treadmill bike in Bum's garage watching Mike and Mike in the Morning!  My butt is sore.

Slow and steady!  (Triumph 5:  487.12)

Hiding out in the garage on the bike trainer with Mike and Mike in the Morning.

Had a good workout at the WCCC with a few miles on the treadmill and some weights for about an hour.

(Triumph 5-B: 258.17)

WCCC treadmill with some sportscenter.  Nothing fancy.

(Triumph 492.12)

WCCC machines... cold outside.

Good intervals at WCCC treadmill with Mike and Mike watching the downfall of Lance Armstrong. 

(Triumph 5: 498.65)

Spent a good hour and 45 minutes on the treadmill, bike, weights, and eliptical.  Testing out all the machinery at the WCCC.  Hoping to see some dividends.        (Landreth 4:  415)

Taking care of business with some treadmill and other various machines. Took about an hour and a half.           (Landreth 5:  406.50)

Was a great run. Haven't ran with my wife ever in a race so this was pretty fun to hang with her and bang out the 5k. Felt great afterwards and enjoyed a little rub of the magic stuff. (Cumulus 8: 226.6)

Overworked myself this morning.  Ran to the school and back to the WCCC.  I then decided to add some treadmill miles and bike miles.  In between that, I did some weights.  My feet hurt and I feel tired.  I guess that is good?   (Triumph 5:  510.15)

Biked for awhile and elliptical for awhile and some weights.  About 90 minutes of exercise this morning.

Nice and early this morning at the WCCC. Got some good treadmill miles. Tried to alternate incline and speed to stay sane. (Triumph 5-B: 266.27)

Early morning go around with the bikes at the WCCC.  Got my 100 minutes ...

All treadmill action this morning. Got a little monotonous. (Landreth 4: 421.3)

Did a little brick workout with the bike and run on the indoor machinery for a couple of hours.  Enjoyed the jog to and from the WCCC in the rain.  Refreshing now that is over.  (Landreth 5:  411.5)

Mixed it up with some bike and run this morning.  Enjoyed some Mike and Mike in the morning.

(Cumulus 8:  229.7) 

Good run on the treadmill this morning.  (Triumph 5:  518.4)

Did the bike this morning for a couple of hours.  Watching some arrested development.

Arrested Development on hulu while treamilling at the WCCC.  Kept my mind off the pain.

(Triumph 5-B:  274.55)

Got after the bike this morning.

Got some treadmill out of the way this morning.  Enjoying my new routine of watching shows while running.  (Landreth 5:  419.8)

Biking in the garage with Bum.  Getting some mileage out of that bike trainer.

Treamill miles.  (Cumulus 8:  235.8)

Bike trainer in Bum's garage.

Had a nice peaceful run out through Green Spring area. Legs got a little tired and the feet are sore - what else is new?

(Landreth 4: 430.9)

Running in place tends to me a bit monotonous.  (Landreth 5:  427.1)

Finished season 3 of Arrested Development while biking in place.

Ran in place for a bit with some Mike and Mike in the morning. (Triumph 5:  524.9)

Biking in place while watching a movie.........

Took a little longer than I had originally planned. I was going to do 9 but ended up meandering around and picking up a couple more miles. Next Saturday hitting the Dogtown half. (Cumulus 8: 246.9)

Treadmill then the bike. That took awhile. Good thing I had Merlin to keep me company.

(Triumph 5-B: 281.80)

Biking with Bum in his garage.

Treadmill time in the morning.  Round and round the treadmill goes.  (Triumph 5:  530.2)

Bum's garage.... sweating to the ESPN.

Bike and Run this morning on the machines.  (Landreth 4:  434)

Was a good race overall.  I came into the race with very little expectations but thought it would be nice to be close to 2 hours.  Carrie was running and this was her first half marathon.  We were able to run relatively together throughout the race.  The first few miles were pretty good.  Had some good downhill and nice scenery through the little canyon.  The next few miles were starting to wear on my as my feet started to react to the pounding.  Took some ibuprofen at that aid station before the bridge to Washington Dam Road.  From that point on, I was trying to catch my wife who somehow was on some runner's high (myth) and was just cruising along.  Didn't care for the hills but dealt with it trying to push a little to tell myself that I could run a hill and really liked the downhill coming out of majestic view.  I finally caught Carrie at mile 11.5 and had to keep her mentally focused to finish.  Was great to run with her and ended up just over 2 hours, which was fine by me.  Refreshed myself with some chocolate milk and cheered the rest of the crew as they finished.

Good times.    (Cumulus 8:  270) 

Just a little something to work out the kinks.  (Triumph 5:  534.95)

Biking in place at the WCCC.

Bum is back and we looped the Parkway for old times sake.  (Landreth 5:  432.6)

Bum's garage with some ESPN and the bike trainer.

Caught some serious treadmill action with some incline and decline all the while moving in place.  Technology... go figure.   (Triumph 5-B:  289)

Got some serious time in at the WCCC. Put in some treadmill and bike miles. (Landreth 4: 444.25)

A little run to the WCCC, a little treadmill at the WCCC, and a little run home.

(Landreth 5:  439.6) 

Pretty good ride in place.

Got out and around the parkway this morning.  Was a little bit zippier than normal so that felt good.   (Cumulus 8:  265.5) 

Another day in the garage.  Enjoyed the light rain outside.   Good times.

Enjoyed some movie watching while sweating up a storm. Think it's time to just be outside. Will miss my movie time.

(Triumph 5: 544.2)

Run and bike this morning. (Triumph 5B: 298)

Mixing it up at the WCCC. (Landreth 4: 450.55)

'twas a good morning at the WCCC. Ran and biked for cool down. (Landreth 5: 449.6)

Got some bike miles in

Various exercises during the day for a total of 30 minutes.  Push ups, ab work, stretching.

Spectrum 10K

Ran this with Carrie.  It's fun to have her around running races with me.  Started out pretty good with her and ran a decent clip for us.  Tried to push through the rollers and maintain the pace.  Carrie dropped off at mile 4 and I decided to power that hill and see if I could make it under 53 minutes.  I made that goal by 2 seconds so that was fun.  I am actually getting back to some of my better times so that's some motivation to keep running.  (Cumulus 8:  271.7)

Nice cool run around the parkway.  (Triumph 5-B:  303.5)

Garage mania on the bike trainer!!!!!

Zippy parkway loop this morning.  Time wise it is getting better.  (Triumph 5:  549.7)

Did some machine work at the WCCC.  

Feet a bit aching after softball last night; however, I went the parkway loop and got my run in.

(Triumph 5-B:   309) 

Got up early like around 4am and said to myself..."who am I? Dave?" so I then went and ran out to foremaster, climbed that beast and came home. Ironically, I ended up catching Dave on his cool down run with his dog.

(Landreth 5: 461.1)

Good morning and welcome to the WCCC. Now running and making use of all machines.

(Triumph 5: 555.25)

Got out and around the parkway.  Felt pretty good.  Hoping at some point the feet will just stop making me feel old.       (Triumph 5-B:  314.5)

Had a sidewall blowout so the mileage was truncated.

Good work on the treadmill. Awarded some climbing etc.. (Kinvara: 146.25)

Let the sweat run everywhere! Got some run and bike in this morning at the WCCC.

(Kinvara 2 Black: 39.65)

So Bum took me out to the airport and back. Just about bonked. Legs were rubberized after climbing all the way home. Been awhile since I was out on the road so it was good to break in those new tires.

Stiff run this morning. Not much sleep did not help the legs. Survived. (Triumph 5: 661.50)

Sweatin' to the trainer, garage style.

Very zippy run non-truncated around the parkway.  (Triumph 5-B:  320)

Good morning swim at the WCCC.  It has been a bit since I have graced the cool waters.  Felt good.

It took the feet a bit to loosen up after softball last night. Still enjoyed the run with Bum.

(Landreth 4: 456.05)

Weights, running, stretching. (Kinvara 2 Yellow: 31)

Blustery morning as the stroll around the parkway continues...   (Triumph 5:  567)

Biking in the garage....oh what a windy, rainy morning!

Parkway with a chilly breeze. (Triumph 5-B: 325.5)

Got some sweat a runnin' as I went nowhere but the legs were tired.  Hmmmm must have been on my bike trainer in Bum's garage watching Mike and Mike in the morning!

Splish splash wish I could be a little faster in the pool.

Ran around the green spring loop. Saw chickens crossing the road, and a stake 5k in progress. I had to give directions to a guy in a wheelchair who was lost in the 5k. I hope he made it. Finished at the WCCC for some weights.

(Landreth 5: 472.1)

Nice run with some wind around the parkway with Bum and a new face... shout out to Rufio311.

 (Landreth 4:  461.55) 

Was a bit chilly in the garage this morning.  Glued to Mike and Mike in the morning.

Parkway with Rufio and Bum.  Was a good run.  (Cumulus 8:  277.2)

Got some biking in with Bum in the garage.  Nice way to start the day?

Parkway.  Could hardly wake up.  (Triumph 5:  572.5)

Did a little run around the Green Spring area. Was nice. Ran into the gals along the way.

(Triumph 5-B: 332)

Got up late but made it to run the loop.  (Cumulus 8:  282.7)

Good run this morning around the parkway.  (Triumph 5:  578)

Good stretch of mileage today around the Green Spring loop! (Landreth 4: 470.8)

Zippy morning run.   A hair faster than usual.  (Landreth 5:  477.6)

Quickly on the treadmill. (Triumph 5: 581)

Nice run out along Telegraph with Rufio. (Kinvara: 152.5)

Ran all day chasing gear bags and volunteers :). Thanks to all those that volunteered and made our Ironman a huge success.

Good zippy run this morning ending with a faster pace to the finish which almost resulted in some serious spew.  (Blade Light Yellow:  139.15)

Little hop around the parkway.  (Fastwitch 3:  87.7)

Out to Green Spring and back.  Nice comfy.  (Kinvara 2 Yellow:  37.5)

Parkway loop.  Good morning run.  (Kinvara 2 Black: 45.15)

Nice run with Rufio to the golf course and back.  (K-Ona Blue:  114.8)

Late night jaunt in the blusteriness. Bluffview - Turner turf - telegraph West - Green Spring club house - turn around - back to Buena Vista blvd East - Main South - East to Bulloch - 700 East - loop around the fruit streets twice and

Felt good to run late at night, even with a head wind the temps were reasonable.

(Fastwitch: 96.38)

Great zippy run this morning around the parkway.  (Blade Light Yellow:  144.65)

Normal run around the parkway. (K-Ona Red: 50)

Sqeezed a wee bit longer run this morning out and back along Telegraph. (Triumph 5-B: 338.2)

Pine Valley: Nice cool morning trail run/hike up Forsyth trail with Tim Thorley. Was best coming back on the downhill trail. We had to navigate some fallen timber, narrow trail slides and snow banks! (Landreth 5: 485.6)

Pine Valley:  Carrie and I with some river trail loop morning run.  Love that loop and the cool mountain air.  (Fastwitch 3:  103.48)

Pine Valley:  Some run and some hike.  Started heading to Gardner peak but missed the turn and ended up at the very end of the campground.  Ran back to get the car and drive to pick everyone up.  (Old Nike Pegasus not on the chart = too many miles to worry about)

Pine Valley:  Didn't have much time this morning so I ran to the reservoir and back.  Decided to pick up the pack coming back and was able to run back 5 minutes quicker than up.  (Triumph 5:  585.6)

Nice morning run around the parkway with some sprints at the end. (Kinvara: 158.7)

Enjoyed the run around the parkway with Bum. (Kinvara 2 Black: 50.65)

Pine Valley: What a great run through the canyon and campground. I ran the trail along the creek then looped back again. The climbing stunk but on a better note, I was real sore when I finished. (Landreth 5: 496.6)

Added some extra mileage to the standard Parkway loop.  Looped to the turf farm and continued up the dirt road back to Maverick and looped the reverse route adding 3 more miles to the run.  Hot and sweaty.  (Kinvara 2 Yellow:  51.5)

Haven't ran with Bum and Rufio in awhile. Was good to get out and hit the loop again. The hills always seem to kick my fanny. (Blade Light Yellow: 144.65)

Great run in Pine Valley with Carrie. Was great to be out and more enjoyable to have her along. We did the river trail loop up through the canyon / campground.

(Fastwich: 110.48)

Just a quick jaunt to remember what running feels like. Cut the parkway loop down a bit by shirt cutting through the dirt 'rosd' and around. (K-Ona Red: 54)

Coeur D'Alène: ran a loop from the hotel around through the town. Up to Hanley street then around and back to the hotel. Weather is awesome, nice and cool. Love the big pine trees everywhere. (Kinvara: 164.7)

Coeur D'Alène: What a great run this morning as it was soaking rain. I enjoyed every soaking step. Got a bit lost and ended up with a few extra miles but it alll worked out. Started out heading down to the dirt lot downtown by the lake. Turned up Govmt way and thought it would run directly into our hotel area. Realized I had gone too far a couple miles too late so I had to head back and rush to not be late. (Triumph 5-B: 347.2)

Coeur D'Alène: Not too much time this morning; however, it was a downpour so I decided to get out anyway. I forgot that I had my glasses on when I went outside so that presented a little uncomfortable and annoying challenge. I needed some mini windshield wipers...would have been better to just go without the contacts and be somewhat visually impaired. Decided to run down to the KROC center. This is an enormous community center where I had a day pass. I ran a couple miles on the treadmill, pumped some iron, and got outside to the pouring rain and ran back to the hotel. Not much for mileage; however, I have run each day thus far and want to see that I get two more days in and get to 30 miles for the week. (Triumph 5-B: 351.2)

Coeur D'Alène: Nice run to make it 30 for the week. I didn't make it everyday; however, I did run more times this week and had more mileage than I've had in awhile. Felt good running through the neighborhoods along the mountains and big pines. (Kinvara: 172.7)

Pine Valley: River trail loop plus a little extra through the backstreets. Started a little late so it heated up on me. The newtons will take some getting used to. (Newton Distance: 260)

Pine Valley: With Carrie and a double loop of the river trail. That second loop is a killer. (Landreth 5: 507.6)

First day of July. I can feel the heat radiating from everything around. Got up and started at 5:30am. Went out to Green Spring golf course and back. Ran around here and there to make it 7. Warm..

(Kinvara 2 Black: 57.65)

Joined the boys from the hood (Bum and Rufio) for a trip around the parkway.  Was a nice warm morning.  I haven't ran with them for a few weeks so was good to get out again and see what that loop had in store.  Trying to  see how these Newtons do.

(Newton Distance:  265.5)

Pine Valley: Went after the double trail loop. Enjoyed a Gu at the half way point. Fett are starting to become angry.

(Newton Distance: 276.5)

Didn't have much time so I tried to run hard for a few miles. Went down to Telegraph and made a big loop to get some decent mileage in a half hour. (K-Ona Red: 58)

San Diego: Found a dirt trail from the hotel that loops atop the little canyon hill that we are on. Nice to get out after binging for a few days. Back to the hotel for some treadmill miles to bump up the run a bit. 6 on the trail and 4 on the mill. (Kinvara 2 Black: 67.65)

Pine Valley:  Ran the river trail double loop.  Felt pretty good.  The weather was great and teh air quality was excellent.  The EPA wouldn't be able to find fault.  

Feet hurt and I see a blister on the rise.  What is with feet?  (Triumph 5:  596.6)

Morning parkway loop with Rufio. Carrie joined us which was great! Always nice to get the run in.

(K-Ona Red: 63.5)

Everett/Lake Stevens: Great little run among the backstreets. Nice and overcast borderline misty rain. Legs feeling good. (Newton Distance: 283)

Lake Stevens: Decided to run after work. Heard about this trail that went along the river. Tried to run and find it but missed the turn so I just keep on running because it felt good. Forrest Gump inspired me to keep running and so I did just that. Legs and feet felt good and my pace was rockin' - for me anyways. (Blade Light Yellow: 152.15)

Decided last night or go to Enterprise and run the 10K. Rode up with Dave and some XC boys. The course was new to me since I haven't raced this event for a few years. Not the downhill on the main road anymore. Started out pretty good and tried to just find a pace that would push me but not overwhelm me. At about mile 3, I found this kid who was about what I needed so I tried to hang with him for the last half of the race. I ended up with negative splits so I felt good about that. Brought home some hardware (2nd in age group). Felt really good and ran a cool down mile afterwards.

(Newton Distance: 290)

Nice run this morning in Pine Valley with Carrie. We looped up through the campground and came back on the new campground road. Killer uphill but some nice easy downhill coming back. (Landreth 5: 513.6)

Pine Valley: It rained all night and even a little when we got up so it made for a little chilly morning (which was awesome). Carrie and I went the double river walk trail loop and then to get some more mileage, we ran to the end of town and looped back to make it just over 13. The run was great as the temps were perfect and the river was high and roaring from all the rain. Feet got tired but glad to have gotten up and moving. (Triumph 5: 610.1)

Morning run with Bum.  We were going to do the 6 mile route but decided to get the 9 miler in looping around the Green Spring area.  It's hot out nowadays.  Felt good to get 9 under my belt. Need to monitor the foot with ample ibuprofen.  (Blade Light Yellow:  161.15)

Parkway loop with Rufio. Saw the girls walking. Felt pretty good .... Those hills those hills, they play voodoo in your head. (K-Ona Red: 69)

Boulder: Didn't have much time as it was an early morning and a late day. I decided to run and see how much light was still left in the day. Didn't get much light so I cut it short through the mountain trail and the adjoining neighborhoods.

(Newton Distance: 294)

Got out with Bum and Rufio for the Green Spring loop.  Enjoyed the Newton Energy as I am gradually seeing if that is a brand for me.  Starting to become a more eclectic running shoe kinda guy.  The run was comfortable.  Need to start some longer runs.  (Energy:  9)

Good run this morning with Rufio. Went out to Arctic Circle and back. Felt good to get out and the temps were nice this morning. (Landrerh 4: 478.05)

Long Run. Carrie and I came from Pine Valley and joined Jolene and Teri on the marathon course. Started just North of Veyo and ran to Diamond Valley then Carrie and I turned around and ran back to our car while the others ran into town. Definitely the second half of the run was a bit more challenging than the first 8.5 miles. I was glad to have that done and don't look forward to my feet killing me all weekend. (Landreth 5: 530.6)

Parkway loop. Felt good but a little tired probably from the 17 on Sat. Oh well. (Kinvara: 178.2)

The parkway run was zippier than Monday and felt much better to be out.  Enjoyed the coolerish morning with a nice cooldown of spraying the front lawn's weed infestation.

(Kinvara 2 Yellow:  57) 

Dameron Valley to Finish Line: got up early to run with Carrie, Bum, and Rufio. Started out nice and relaxed and enjoyed the somewhat coolness of the darkness. I tried out my new CEP compression calf sleeves that I bought at St. George Running Center. They felt good during the run and my calves didn't give me any trouble. I needed more ibuprofen as my heels just flat flare up once I get past around 13 miles. I am not sure what to do about the feet except drug the system. Enjoyed some chocolate milk and eggs for breakfast. (Triumph 5-B: 368)

Got out with Rufio and pounded the pavement for some solid miles around the parkway.  Calves are "jacked" (so says Steve) but on the bright side my new "stick" is making me cry when I try and roll them out.  Trying to stay injury free.  (Kinvara 2 Black:  73)

Little out and back to the fire station.... heel problems.  (Glycerin: 3)

Got home from the football game at 3am, gathered my things, slept for 1/2 hour then met Bum and Rufio at 4:15 to go start the run. Started at the mile post 21 and finished at the Ipson home on Diagonal. I was prepared with my rolled out calves all heated up and sleeved. (worked well today as the calves felt great) I had my custom made orthotics (by Steve) all inserted and snug. I was loaded with my fuel belt. Somehow I have misplaced my Garmin so I am using Bum's information. The run began nice and cool and the pace was good. It's nice to get that hill in Veyo a couple times so mentally I know how to approach it. I enjoyed the moonlit course, the few sprinkles of rain in Winchester, the cool Gatorade and peanut butter GU we dropped and especially the cool down in the Ipson pool at the end of the run! I think my heel is just going to be a pain so I need to start dealing with it and keep rolling on it. Time for bed. (Cumulus 8: 301)

Good run out and around Green Spring area.  Picked up Rufio along the way as he slept in.  Still battling the heel pain.  The calves are rolling out nicely.  (Energy:  18)

Got out for a little jaunt all by my lonesome.  It's good training for the marathon as I tend to end up all by my lonesome sometimes.  (Glycerin10:  9)

On the course with Carrie, Camille, and Rufio. Was doing pretty good until about 14 miles in and suffered for the last 4. My feet are just killing me. I may need to back off a little on the long run mileage. Thinking of running more often and maybe start doing a little less on the longer runs. (Triumph 5-B: 386)

Pine Valley river trail loop with Jeff, Carrie, and Camille. Feet are about to fall off and so we continue..

(Landreth 4: 483.55)

Great run this morning circling the Green Spring golf course.  Rufio was pushing the envelope.

(Distance:  303)

Did the half marathon loop.  Telegraph to River Road, down and cross the bridge and turn left go past Summit, turn left to go to Pine View Estates, continue and turn left onto 300 East, follow that all the way home.  Rufio and I did some battle this morning.  Early to rise and now the innards aren't agreeing.  (Glycerin 10:  22.5)

I love rainy days and running in the mist thereof.  Great morning.  (Triumph 5-B: 391.5)

Garmin has been found.  Was in my shoe that I wore today - go figure.  Got up a little late so I missed the crew but just went out on my own out to the school and back.  

(Kinvara 2 Black: 79.5)

PineValley: Got up late and the weather was perfect. Went for the double trail loop and cut it off a bit for 10 as I needed to get back to the house. Loved the Newtons, trail shoe. (Terra Momentum Orange: 10)

Good run around the parkway.  Little faster than last time.  (Kinvara 2 Yellow:  62.5)

Minute faster than Monday on the loop.  Good morning.  (Energy:  23.5)

Did a little fun over the red hill to diagonal and finished at the Vern Worth park. (Landreth 5: 532.1)

Da loop of parkway - oh so nice and cool.  (Glycerin 10:  28)

Have a goal to get out every day this week.  Not much, but I got up and out for a bit.  Time was short since I was taking my wife to breakfast for her birthday.  (Distance:  305.5)

Great run with Rufio...a bit windy on the parkway, of course.  (Cumulus 8:  306.5)

Great run this morning in the chilly temps! Went over the red hill and ended at the park. Same as last Saturday. Felt really good and hope I can feel that good at the end next week. (Triumph 5-B: 403)

Just got out to remember what running was like.. Not doing much, just waiting for the marathon.

(Landreth 5:. 546.2)

The fueling began with the pasta dinner at the Brandin' Iron on Friday night.  

Race morning was pretty chilly.  The ride in from Pine Valley was great as I was able to get an extra hour of sleep or so.  I was excited for this year as Carrie was running for the first time.  We arrived at the start and found a place to wedge ourselves for the start.  Enjoyed the shout out from Ed Rogers as we entered the start area.

The first few miles just kind of flew on by as I enjoyed the morning running with Carrie, Jeff, and Camille.  Finally decided to drop off my warm clothes at Veyo.  The pace was nice and brisk before we hit the hill.  I was really looking forward to the pit stop at Louise and she didn't disappoint.  Loved the gatorade and gummy bears.  I was my own aid station for the next few miles.  I had to stop off at the portapotties for a minute so to catch up with Carrie and crew took a bit of extra effort; however, it felt good.  

Coming into mile 13 was great.  I felt good and was ready to get a negative split.  I kept plugging along and really enjoyed the downhill.  After around the mile 15 my foot and heel began to really act up and it slowed me down.  I kept with Jeff and just tried to ignore the shooting pain on each step.  I started looking forward to mile 19 aid station as I had a drink in the waiting.  I was thrown off a bit as mile 19 was changed up and there was some aid station at the top of that hill and then our ward was pushed down to closer to mile 20ish.  I did get my drink and it was great.  I found some more ibuprofen in hopes to reduce some pain - no luck.  

The rest of the mileage up to entering town was filled with stops to get calves rubbed with icy hot and just pushing through.  Jeff and I kept it going and wanted to hit 4:15 (which was doable at that time).  We came to town and I found the kids which was great since that meant I had little over 2 miles left.  Jeff was feeling spry and left me to try and make the 4:15.  I had to adjust and try for under 4:20.  Loved the coke at the Ipsons; however, I should guzzle it as the carbonation started to rumble.

It was exciting to have Eddie and the PV Pep band roust out the fight song as I turned the corner heading into the last mile.  For the finish line, I enjoyed the different shout outs from friends coming down the chute.  I picked up the pace a bit to get that darn thing done.  Finished with a 4:19.  That will do considering the day.

I got my ice cream and waited for Carrie and Camille to finish.  Off to round up the junk and start the recovery.  Good times.

(Glycerin 10:  54.5)

Wow. Finally got out after a week of recovery. Foot is still a problem and the legs felt like I hadn't ran in a bit.... Oh but I haven't.

(Triumph 5-B: 408.5)

Back to the parkway.  Was a little cold and I'm not ready to have to wear warm gear.  Foot = so so.  Vitamin I is my only bandaid for now.

(Cumulus 8:  312)

Little swim in the morn!

Parkway with Rufio.  Jammed out to his iPhone crankin' some sweet '80's rock... hair band style.  Foot kills                     (Energy:  29)

Green Spring loop in the chilly AM. Wasn't planning on 9 but Rufio talked us into it. Wasn't too bad.

(Landreth 5: 555.2)

Form run this morning.  Added an extra person to the mix and found ourselves on a bit slower pace.  I used it as a chance to work on form :)

(Blade Light Yellow:  166.65)

Speedy morning with Bum and Rufio. Motored up that parkway hill.

(Kinvara: 183.7)

Parkway, nuff said.

(Triumph 5-B:  414)

Slow ride.....take it easy....  Out on the form run again this morning.

(Cumulus 8:  317.5)

Form run - parkway.   (Landreth 4:  489)

Nice run around the parkway in the early morning after some rain.  (Triumph 5:  615.5)

Form run - again.  (Cumulus 8:  323)

Got out for a new run of a new sort. Went the Mall Drive loop. Telegraph to Mall Drive then down and looping back up to Telegraph and home. Had some good incline and my calves are a bit tight. The Newtons are cooking along.

(Terra Momentum Orange: 19.5)

All by myself this morning for the parkway run.  Was chilly and I needed the the compressions socks.  (K-Ona Red:  74.5)

Enjoyed some pain at Runner's Fit this morning.

Nice run with a sore body.  Those lunges yesterday are working their magic.

(Energy:  34.5)

Foot pain at mile 3.  Can't shake it.  Took awhile to warm up.  (Kinvara 2 Black:  85)

Just Bum and I this morning for some parkway action.  (Landreth 5:  560.5)

The run was good.  Pushed it a little on the uphill.  Still getting out and it's not treadmill weather yet.          (Distance:  311)

Downtown SLC: Nice run through downtown and the neighborhoods by the U. Wasn't too cold but was an uphill run then a great downhill race. (Triumph 5: 621)

Green Spring loop with da fella's.. nice and foot painful.  Little sluggish due to the overwhelming excitement of the big win yesterday!  (Landreth 4:  498)

Nice and easy around the parkway.  (Glycerin:  60)

Trying to stay on top of it.  Cold morning run around the parkway.    (Triumph 5:  626.5)

Nice workout at the WCCC.  Used my new swim fins and I almost threw up.

Pine Valley:  Turkey trot to the reservoir and back. (Triumph 5-B:  418)

Cold morning around the parkway.  (Landreth 5:  566)

Morning treadmill with the WCCC and a little TV.  It's cold outside.  (Landreth 4:  503)

Little run while it snowed on us.  (Triumph 5-B:  423.5)

Hit the treadmill with it being 1 degree outside. (Landreth 5:  571)

Struggled with the morning run.  Body is beat up.  (Landreth 4:  508.5)

Hurts so good. Parkway and pain. (Triumph 5: 632)

Just trying to survive the parkway now. Depressed. (Landreth 5: 576.5)

Parkway. Pushed through the pain. Will pay for it the rest of the day and for a few more days. (Triumph 5-B: 429)

Survived the parkway this morning amongst the extra chilliness. (Triumph 5-B: 434.5)