Philippians 4:13

Stayed up late last night with friends playing the Wii (the kids are awesome on Guitar Hero!).  

Out the door at 8am for a run with Andrea and Lynette...and about 3-4 inches of snow!  The streets and pathways were deep with snow and it made it a slow slog while more snow was coming down.  This was going to be a long run, but with the road conditions we were tired and wet by 11.3M so I called it a day.  Total time of 1:37:30 for a slow, slushy start to 2010.

8M with Andrea and Lynette in more snow in 1:06:30.  2-3 more inches last night on top of the icy slick remains from yesterday so the roads were slick and deep.  We tried to run on the roads in the car tracks (good thing we go out early, otherwise this wouldn't have worked).  It started snowing hard in the middle of the run and the snow was cold and it stung when it hit your face.

Right at the end of the run we had to help an older gentleman push his car out of a snow bank...Caddillac's are not made for Idaho winters!

6M in 45 minutes before heading to church.  The roads were slick and icy and the Sunnyside pathway was spotty (clear, icy, snowy, slushy) so it was an inconsistent pace where I was really watching my foot placement.  Even with this, I nearly went down on the last turn back to my house in my neighborhood.

Had a hard time getting up this morning (first work week of the new year...ugh!) but finally got out the door for an easy 6M in colder weather on the Sunnyside pathway.  Easy pace on the clear path (except for the curbs at road crossing...hard piled up snow) in 51:12.   (Trigon)

5M at lunch on the greenbelt on warmer and sunny day.  Started out for the first half with Dan S. then picked it up for the second half at a slow MP.  Overall run time of 35:10.   Along the way we were stopped and interviewed by a local news channel about being crazy runners doing this in the cold, snowy and icy conditions!  (Progrid)

6.25M early in 52:27. Warmer and on most clear paths, just really easy as I was tired this morning and just didn't have "oompf" today. I will try to run harder at lunch. (Trigon)

4.2M at lunch time at the site for my normal short run out here.  Total time for 4M on the road was 26:48 (last mile at slow MP), with a 0.1M warmup and 0.1M cooldown back to the building.  Mostly cloudy, about 30 degrees...nice short run.  (Progrid)

6M early in warm (38 degrees) but windy weather conditions.  It made the pathway either dry and clean or slick and slushy, so very inconsistent.  Overall time fo 47:24 for the run over the patchy path.  (Trigon)

The arctic blast is quickly coming down on us.  I wasn't expecting the weather to change quite so quickly from this morning, so I was underdressed for today's run and thus cut it short to a 5K in 20:30.  It was 18 degrees outside with 25mph winds, creating a wind chill temp of 4 degrees!  Slower out miles into the wind, fast miles back to the building. And it is going to continue to get colder throughout the rest of the day and night!  BRRR!  (Progrid)

-8 F outside this morning...TM at the gym was beckoning!  1M warmup at 6:53, 2M at 6:10-6:20ish, then 4M at 5:40-5:50 tempo pace, then the last mile at 6:20ish.  Total time for the run of 49 minutes exactly (6:07 avg pace) listening to Kiss Greatest Hits (Lick it Up and Heaven's On Fire rock...tempo run music!    May or may not get out at lunch today depending on weather and work.  (Stratos)

6.1M around the greenbelt at lunch in 5 F and no wind.  Total time of 42:47, dressed in my "heavy" gear and I was actually quite warm due to the sunshine I think.  A good run in the cold weather.  (Progrid)

Got up a bit late and made it to the gym late so only a 6.5M run on the TM this morning (it was -10 F outside again!) in 40:18 (6:12 avg pace).  Left quad a bit tender this morning, probably due to the hard run yesterday for the first time in about a week.  Overall a good run.  (Stratos)

6.15M around the greenbelt at lunch in sunny, cold (5 degrees) and calm conditions in 44:50.  Nice and easy run, everything felt good, just took it easy in the cold.  (Progrid)

Slept in a bit this morning after a late night at a party with friend's, so I didn't get out until about 8:30am.  Mostly cloudy, 5 degrees but no wind.  Ran through Snake River Landing and around the greenbelt then back home with an extension down Sunnyside.  At the 6M mark I had to make a pit stop and my stomach was not quite right the rest of the run.  13.15M in 1:33:41 (7:08 avg).   Nice to get back above 70 miles again, time to start ramping up the training.  

My family wasn't home yet and I felt good after a quick stop, so I went back out for another 2.85 at slow MP to finish off the run.  

We took the kid's to one of their friend's birthday party yesterday at a climbing wall.  While I was there helping tie one of the kid's off to help belay them, another kid let go of a wall behind me and swung right into my lower back and knocked me down.  My back has been sore since then and is still a bit stiff. 

Went out a bit later this morning in calm and warmer conditions (23 degrees) to help stretch out my back.  Started off very slow but it hurt so I sped up to just at or under 7 minute pace and focused on my form and it felt a lot better.  However what felt like easy MP was only just at 7 minute pace, so my stiff back was still an issue.  Went 6M in 44:40.

Spent the rest of the day taken down all the Christmas decorations, now I am pooped and my back is still stiff.

Felt like doing something fast this morning, so I hit the TM at the gym for a tempo run.  8M in 6:03 avg (48:23).  1M easy, then the next 7M at between 6:11 and 5:39 pace with 3M sub 5:45.  Felt really good at the end.  (Stratos)

I have training all week, so lunch runs will be short if at all depending on the lunch break.   4.75M around the greenbelt at lunch in 31:57 (6:44 avg) on a nice sunny day with good temps.  Felt great!  (Progrid)

8M on the TM at the gym this morning in 49:35 (6:12 avg).  1M slow warmup, 2.5M at slow/medium MP, then 2M at 5:50ish pace, a 0.5M breather at medium MP, then another 1.5M at 5:50ish pace followed and finally a slower cooldown for 0.5M.  My back is still a bit sore from last Saturday's climbing incident, but getting a better.  (Stratos)

4.25M at lunch around Freeman Park (4 loops) in 29:57.  Nice and easy pace on a slightly colder, cloudy and  a light breeze that made it cold.  Nothing special, just a short run to get out and get some fresh air during boring class.  (Progrid)

8M outside early on a warmer (27 degrees) and calm morning.  Easy run after the faster TM runs the last couple of days (1:00:25, 7:33 avg) and due to my back still being a bit sore after sitting on crappy chairs in boring class for the past couple of days.  (Trigon)

4.25M in 26:25 (6:13 pace) at lunch time in warmer and mostly calm conditions.  4 loops around Freeman Park, pushing the pace a bit today to get a harder run in...felt great and relatively easy (more gears if I needed it).  Back to class...groan! (Progrid)

8M early on a warm (35 degrees) and calm morning.  About an inch of new snow on the ground with some light snow coming down, ran easy recovery run in 1:06 just to let the legs have a bit of a rest.  Last day of boring course...yeah!  (Fireblades)

Training course is over...yeah!  Rewarded myself with a nice easy run around the greenbelt in warmish but slick and slushy conditions.  6M at a 7:15 average pace...just nice and easy recovery still.  (Progrid)

I slept in this morning and went for my long run after taking the kids to school.  Started easy to get warmed up running the first 5M in just under 7:30 average pace, then sped up for the next 5M to around 7:00 pace.   Just before the 10M mark, I ran into Dan S who was just starting his long run for the day and ran the next ~5M with him in around 7:20 pace.  At the 13M mark, my lower back started talking to me and never stopped for the rest of the run.  My goal to get to slow MP for the last 5M didn't happen due to this so I ended slower than I wanted to in 2:26:31 for a 7:20 average pace.  It was a glorious sunny day for the run with temps in the 20's and the roads and pathways were mostly clear (ran through Snake River landing and back with 2 loops around the greenbelt and Freeman Park).  

I slept horribly last night, my back is still sore, my shoulder is sore as well.  Very easy recovery 8M run in an embarrassing slow pace that I won't even right down.   Colder this morning, only 12 degrees.  

I couldn't end the week on such a crappy run, so after taking the kids swimming at the club while Kami worked out, I ran home the 3.05M in 21:07.  Better end to the running week in nicer, warmer temps.

6M in 45:32 early before church.  Still didn't sleep well due to a sore shoulder which was still a bit sore during the run.  About 20 degrees with no wind, so the temp wasn't bad, but not a motivational run.  

MLK day so I have the day off.  Slept in a little and went out in warmer (30 degrees) but slick conditions (almost went down 5 times!).  A light snow was coming down hiding the icy spots and making the pathway slippery.  I ran 10M in 1:17 (7:45 pace) while really watching my footing and the traffic (one car pulled right out in front of me without looking, good thing I was watching!).  

Now for a day with the family and seeing "Avatar" later today.

A strange and surreal run this morning.  It said 35 degrees on my thermometer at home so I figure it would be a decent run in the temps (and some wind).  The first mile was more ice skating than running as the pathway was totally ice covered.  Once I switched over to the sidewalk on the other side of Sunnyside then footing was better...but then the rain came, and came, and came.  From mile 2 on, the rain steadily increased though the temp reached nearly 40 degrees.   This caused me to flash back to the Twin Cities marathon in Oct. 2008 as the rain and temp were reminiscent of this run and this was the wettest I have got running since then (although this time I was were much more appropriate clothing for the run).    I finished 7M in 56 minutes but after getting home, I realize that I must have been on autopilot as I really don't remember much if any of the run after the first mile (TCM seems fresher in my mind!)...kinda surreal! (Trigon)

5.35M at lunch around the greenbelt.  Weather was warmer, windy and partly sunny.  The pathway was very inconsistent with dry, wet and icy spots.  Nice and easy in 36:45.  (Progrid)

I didn't want to deal with the slick pathways this morning and I wanted to get in some quicker miles, so I hit the TM for a 7M run.  1M easy warmup, then 6M between 6:22 and 5:56 (2M at this pace).   Felt good to get some fast running in, plus I got to try out my new iPod my wife gave me for Christmas.  (Stratos)

No lunch run today due to work conflicts and meetings.

Sick, laid up in bed all day so no run.  What a day to be sick...sunny and nearly 50 degrees outside in the afternoon. 

Woke up feeling better, but still decided to sleep in as I was not feeling great this morning and so I skipped my morning run to continue to recovery from this cold.  Hope to get a lunch run in depending on how I feel.

Decided to go out for a run at lunch...in a blizzard!  A good inch of new, wet, sloppy, slushy and slick snow covered the pathway and it was coming down pretty hard. I saw 2 accidents on the roads while I was running...just a nasty day!  7.1M in 52 minutes and was soaking wet when I got done...why did I do this?  I think the Progrid's have reached their limit and it is time to retire them with only 800+ miles!

Ran with Lynette and Andrea this morning in cold, windy conditions which made it less than fun.  Met the gals at the corner and ran 10M with Lynette and 12M with Andrea then finished the rest on the way home.  Slick roads and wind made it slower going plus none of us felt like pushing the pace, so we did and "aerobic" run to burn off fat!  Total time of 1:46:10. 

Now off to spend time with sick family and just hunker down and keep warm.

7M this morning before church in 51:18.  Cooler and windy but at least the roads/pathway wasn't slick.  Still trying to get over this cold (I didn't sleep well last night at alL) so the pace was a bit slow.

A beautiful day after church, so I went back out for a short 5K run at fast easy pace (6:35) along Sunnyside to start off the week on a good note.  

It was colder, snowy and slick outside so I headed to the gym for a run.  Still have my headcold so I wasn't sure how this was going to go.  1M warmup, then 6M at MP between 6:22 and 6:03 with the last 0.1M at a 5:33 pace.  Overall 7M in 44:25 (6:21) so not bad for still being a bit sick.  (Stratos)

5.05M at lunch in cold (20 degrees) but calmy conditions on a very slick pathway around the greenbelt.  Could not impart any power to the ground or I just spun out so this was a really slow run (38:30) on a treacherous surface.  I got splashed by a car on purpose during the run as well...they saw me on the sidewalk and turned into the slush to nail me...jerks!  (Tornado)

Had a hard time getting up this morning and even though it was relatively nice outside, with just getting over this cold I didn't feel like being out in the cool temps so I hit the gym TM.  1M easy, 6M at MP for 7M total in 43:40 (6:14 avg) with 4M at 6:10 or faster.  At 6.5M I was running pretty hard and felt a twing in my abdomen (hernia area) so I cut it back and just finished off 7 miles instead of going for 8 miles.  Feels fine now but was worrisome when I felt it.  (Stratos)

4.35M at lunch out in the desert.  The weather was calm and nice temp (27 degrees) and I overdressed.   Nice easy run in 30:25 just to keep the legs recovered.   (Tornado)

Got my check from PowerBar yesterday for my win at Pocatello...cool!

I was really warm outside this morning (35 degrees) with no wind so I went out for my early morning run.  The pathway was a bit slick with either a skiff of snow or about 1 inch for the whole run but overall the footing wasn't bad.  1M at 8:30 to get into the run, next 2M at around 8 minute pace, then the last 4M at 7:30 or below to finish 7.05 miles in 54:55.  Overall a good early morning outside run.  Will try to get a run in at lunch but work might get in the way again.  (Trigon)

4M at lunch in the desert in 26:47 on a warmer and clear day.  Good quick run.  (Tornado) 

It was 10 degrees outside this morning and I just didn't feel like facing the cold, so I hit the gym TM.  1M easy w/u, 1.5M at slow/moderate MP, 3.5M at fast MP (5:50), 1M at moderate MP, 0.5M recovery and 0.5M fast finish pace (last 0.2M at 5:30).  Overall time of 49:03 for a 6:08 average pace for the run.  Really good considering I almost went back to bed, then started the run thinking 6M and I am done.  Good start to the day!  (Stratos)

5M at lunch around the greenbelt on a cold but calm and cloudy/foggy day.  The pathway was 50/50 dry/ice the whole way so I could never really get a good groove.  Total time of 36:40 for an easy 7:20 average.  (Tornado) 

It was my day off today so I slept in and let Kami go to spinning class with a friend while it was 5 degrees outside.  After getting the kids off to school, we went to the gym and lifted for a bit.  Then we ran around did some errands followed by a light lunch.  At about 1:30pm, I went out for my run on sunny calm day with temps around 25 degrees...nice.

The run was going really well, started around 7:00 pace, then pick it up a bit and hit the 10M mark in just under 1:10.  But around 11M, my left foot started having a hotspot and became tender and my lack of fuel started to catch up to me.  I finished 16M in 1:53:52 (7:07) pace with my last 5K being really pathetic..but I got it done for the week.  

9.1M this morning after Kami went to work and the kids were up.  Ran about half the way with McKay who peeled off and finished the run with Andrea and Lynette.  It was a cold (7 degrees) but calm morning and it was nice to run with some daylight.  Overall a nice easy run in 1:10:14 talking with Lynette most of the way (Andrea was not feeling good for most of the run so she was a bit behind us).   Left leg and foot felt fine today.

5M before church on a warmer but cloudy and snowy day.  The pathway had about 1 inch of snow on it and was slick so this was just an easy run in 38 minutes.