Philippians 4:13

Went to the gym with the entire running group and other friends...10 marathon runners on the TM's at the same time, we had the entire left bank...Deborah, me, McKay, Lynette, Andrea, Curt, Alana, Shannon plus Marlin and Mauri on a couple of the others.

Most fun and longest I have gone on a TM!  15 miles in 1:36:50 with no head phones as we were chatting and calling out challenges to the group for the entire run.  Each runner would take a turn calling out a training interval (usually 1-2 miles) that each of us would run at our respective paces...is was like a spinning class on the mills!   Had a great time and the run went by extremely quickly and lots of fun!   A great start to the year and a run we all vowed to repeat more often during the winter training season!  Last longer run before the marathon on Jan. 16th.

5 miles untimed outside in 10 degrees so I bundled up. Slept in until 8am and didn't get out until 11:30.  Day with the family playing Wii and watching a movie on the last day of Christmas vacation.  

-9 degrees outside this morning...headed to the gym.  I ran 6.5 miles, 2.25 miles at easy pace, 4.25 miles at MP from 6:18-5:56 (last mile the fastest).  Good start to the first work week of the new year...now if it could only warm up outside!  (Launch)

No lunch run today due to work issues, plus it was -5 degrees outside (-15 with windchill)...I was not going out in that!

4 miles on the TM in 27:40 after work.  (Ride Red)

8.5 miles at the gym at 4:30am.  4.25 miles easy running next to Marlin and talking about running and other stuff.  4.25 miles at MP between 6:22-5:49.  I had to stop at 5 miles for a potty stop...coffee! 

No run at lunch as it is freaking cold on the desert...-17 degrees when we got out there!

Early run at the gym this morning, it is getting hard to keep getting up at 4:15am.  8 miles in 51 miles (6:23 avg)., 2 miles easy, 5.5 miles at MP (6:22 - 5:52), then 0.5M cool down.  Only run today due to work conflicts.  (Launch)

Got up a bit earlier and got to the gym by 4:15.  Speedwork day..ugh!  1.5 mile warmup then 6x0.5M intervals with 0.25M recovery.  Pace on intervals: 5:39, 5:33, 5:27, 5:18, 5:15, 5:00.  0.5M recovery then 0.25M at 4:55 pace.  Finished with 1.25M at 6:07 pace.  Overall time of 48:55 for a 6:07 average.  

Only run today due to work conflicts.  

Got to the gym at 4:25 for my morning run and to meet Curt, and he was already nearly 3 miles into his run...talk about an early morning!  Good to run with Curt and chat for part of the run today, hopefully outside tomorrow morning, right Curt?

2 miles easy warmup then 6 miles at MP (6:22-5:49) and 1 mile cool down for a total of 9 miles in 58 minutes flat.  Good run except my left big toe is a bit sore, feels like a blister after discovering a hole in the bottom of my sock so the rubbing kinda starting hurting at the end of the run.  

Only run today due to taper and work conflicts.  Too bad, it is gorgeous outside at lunch time but just don't have the time during the break in my training course.

Kids are going to a friends house tonight for a sleep over so Kami and I have a date night!

Good outside run this morning with friends!  Ran with Lynette, Curt, Deborah and Gary and had some good conversation.  Also ran into Alana and her gal friends and 2 other solo runners...12 runners out on Sunnyside this morning!!   Mostly easier pace, but I did throw in some longer intervals (0.5, 1.0, 1.0) at mid to slower MP (6:10-6:25ish) to get the legs used to some faster pace.  Weather was good, about 20 degrees and no wind but it sure felt colder on the way back.

Day with the family focusing on reclaiming our house from the Christmas season decorations!

Day off for taper.  Spent the day with the family...church, shopping, organizing and declutering the house after Christmas, movies, games...fun!!!  One week to the race!

First, a shout out to two buddies who ran spectacular races this weekend in Orlando at Walt Disney World.  Pat Bragassa, my running partner here in IF, ran a 2:38 for 6th overall and 1st Master...awesome.  Sergio (sflores on the blog) ran an amazing 1:15:19 at the HM for a top 10 finish and new PR!  Congrats guys to very strong winter races!

Start of taper week, so this week with be front end loaded in miles and pace then backing off to keep the legs fresh.  On the menu today...tempo run!  2 miles easy warmup, then 5 mile tempo.  4 miles at 5:42, then the last mile at around 5:20.  1 mile at slow MP (6:22), then a cooldown mile for a total of 9 miles in 55 minutes.  Tempo felt good, controlled, working hard but not laboring.  A good sign for Sunday's race.

Oh yeah...Go Ducks!

4:30am...at the gym for another TM run in my taper week.  Met Curt dark and early and chatted a bit during the run.  1.5 miles easy, then 6 miles at MP, the last 3 at goal MP or better (6:03-5:36). 0.5M cooldown for a total of 8 miles in 50:25 (6:18 average).  Felt nice and easy once I woke up!

4:15am at the gym for my last "workout" run before the marathon (only 2 more runs before hand...5 miles tomorrow and 2-3 miles on Saturday).  2 miles easy, 4 miles at MP (last mile sub 6:00), 1 mile cooldown in just over 45 minutes.  Everything felt good for the run. 

Unfortunately my son woke up twice in the night throwing up so I hope he feels better before we travel to Arizona and I hope I don't get whatever he has!

5 miles on the TM at the gym this morning around 4:20am.  Nice and easy taper run in 35:23.  Nothing special, just getting the legs ready for Sunday's race.   No run tomorrow, traveling to Phoenix and hitting the expo in the afternoon and looking forward to enjoying the warm weather!

No run today, my traditional day off before a marathon.  Travel to Phoenix today and hit the expo this afternoon to grab my race stuff and check out the running gear.  Hope to run into PowerBar folks and Josh Cox to say hi.

Getting antsy for the race, thinking strategy all the time now...but can't wait to get in the 70 degree weather this afternoon (it is a ice rink here in IF right now!).

After a delay with the flight yesterday, we got into Mesa about 2.5 hours late but were greeted with 75 degree weather!  Headed straight to the expo to get race stuff (bib #9!) and check out the wares.  Unfortunately, got there too late to try and catch Josh Cox to say hello.  Went to dinner with the kids at Dave and Buster's so they could have some fun and made it to Rachel's house that evening.  Thanks for hosting us, Rachel, you guys are the best!

3.5 mile run around Fountain Hills with Rachel this morning enjoying the 50 degree sunny morning!  3.25 miles easy then some striders at the end (27:30 total time).  Feeling pretty good, getting a little antsy for tomorrow after going to the expo last night but ready to go!  Now for a day at the zoo with the kids and some relaxation tonight before the race!

Quick summary...2:43:37.   It was absolutely the best weather I think I have ever run a marathon in...50-60 degrees with a light breeze and partly sunny skies.  I ran well and felt good through the half, but miles 15-19 were very dark times.  I felt better by 20 miles through the finish, just couldn't get going again, running only 6:30-6:45ish.  Trading places with other runners from 20 through the finish, ended up 30th overall (27th male), 2nd in AG and 5th Master (Ken Pliska won the Master's title again in 2:33, such a strong runner).   Ran the first 10K in 6:01 avg, 10k-HM in 6:00 pace, HM - 20M in 6:19 pace, 20-26.2M in 6:40 average pace. 

Deciding to run this race with only a month of preparation and my lack of any real endurance work since November really showed up.  Too many miles on a TM didn't help, but it is a good start for the year to hopefully improve upon.

I am too old for this &^$%...now time for a beer and more pool time!  Back to the tundra tomorrow so time to soak up the sun!

Traveled back to IF this morning...sad to leave the warmth but good to get home and see my wife and daughter.  No run, letting my legs rest.  They actually feel pretty good for a day after, especially for flying in a cramped airplane.  

Take it easy this week then get back into the swing of things.  Keys to this years training:

1) More long runs with progression and fast finishes

2) Better speedwork and taking mornings off before hard speed days.

3) More 5-6 mile tempo runs.

4) Overall shoot for slightly less mileage this year.

5 easy miles on the TM at the gym.  It was warm enough outside, but very windy and slick.  Chatted with Marlin in between his 800's and talked with Lynette as well.  Legs felt great, a little tightness in my calves, but that's it.  Still take this as an easy week and start planning out a smart training plan for UVM.

10K on the TM at the gym this morning, still in recovery mode at and avg. pace of 6:52.   Warmish but slick outside due to ice and snow, so decided on the warmth and friendly surface inside today.

7 miles on the mill at the gym.  1.25 miles easy, 4.75 miles at MP, 0.75 miles easy with a 0.25M fast finish at 5:55 pace.  Good run, plan to go again around the greenbelt at lunch.  (Launch)

If you want a chance to win an autographed copy of Meb's new book "Run to Overcome", go to the following website (a blog of a friend of mine in Virginia):  

http://mile-posts.blogspot.com/

5 easy miles at lunch time around the greebelt. Cool, cloudy and a bit of a north wind.  Nice and easy talking with Pat for about 2 miles then we split off.  Just getting it done.  (Ride Red)

7 miles on the TM at the gym.  1.25 miles easy, 4.75 miles at MP (6:20ish), 0.5M easy, 0.25 tempo (5:27), 0.25M easy cooldown.  Nice early morning run, legs felt good (though my back is a bit still later on this morning).  (Launch)

5 miles outside in cold temps but no wind.  Achilles a little tight at the start but after about 0.5 miles felt better.  One of those weird dissociative runs today...don't remember much about the run and when I did think about my running it was like I was not there, felt like I was on autopilot and my body was doing its own thing.  Maybe it was a combination of the slower pace and cold...only had a few of these types of running events.  (Ride Red)

6am...11 miles with the group in 1:31 through 1-2 inches of new snow.  Achilles a bit tender this morning so this was just a really easy run in cool conditions.  Now for a day with the family and doing some housework to declutter from all the stuff we have accumulated over the years and no longer need to keep.   Justin's first indoor soccer game tonight too!

No run today, sick with the cold that my wife has had the last couple of days.  I don't know what is worse, the head pressure from the cold or the loopiness from the cold medicine. 

Skipped the morning run to continue to get over this head cold and let my achilles tendons rest.  Hope this is the last day of the cold...feeling a bit better but still stuffy and sneezy.

10K at lunch today on a partly sunny 15 degree morning.  Nice day for a run, no time as I couldn't get my Garmin to acquire so I ran without it.  Started to feel my achilles at the end but nothing too much that it makes me worry.  Good to get outside, I actually think I feel better now after the run!

5 miles easy around 7pm after taking my son to soccer practice.  Didn't want to just sit around so I went for a run down to the greenbelt and back on a nice evening.  Achilles felt good as I didn't push the pace at all.

9 miles in exactly 60 minutes on the TM at the gym.  Warmer morning, but slick with a freezing rain/snow mix so inside I went.  Started easy, pushed up to slow MP for a bit, then the last mile at 5:45 or better to get done before the TM timed out.  Good run to start off the day.  (Launch)

4.3 very slow crappy miles around the greenbelt at lunch.  I wasn't expecting to run at lunch today but had to stay in town due to mandatory meetings, so I got out for a noon run.  I didn't eat enough this morning so I had no energy and barely made it through this run.  Ugh, this one couldn't get done soon enough.  (Ride Red)

Warmer outside this morning, but with a freezing mist and lots of black ice...inside again!  8 miles at an average 6:17 pace.  1 mile easy, 6.5 miles at MP (6:22-5:52), and a couple of strides thrown in at sub 5:30 pace.  0.5 M cooldown at the end.   Felt good and it was a good effort, not too hard but could tell I was running.  Only run for the day.

A freezing rain outside again today, so TM run it was!  1 mile easy, 6.75 miles at MP (6:22-5:45) and the last 0.25M at 4:50 pace...whew!  Total time of just over 50 minutes for a 6:17 average pace.  Felt good, just tired this morning.  (Launch)

5 miles at lunch on a warmish day, but the pathways were still very inconsistent...some dry some snowy/icy and slick.  Seeing as my buddy Pat took 2 hard falls this week out on the path, I ran at a moderate paced based on the conditions.  Had to cut it short due to meetings.  (Ride Red)

I decided that this morning was the day to take up the Rob Murphy challenge..10 mile tempo on the TM at 5:55 pace or better.

2 miles easy warm up and a pit stop then on to tempo run.  10 miles in 58:40 (5:52 pace)...tough but doable and it got easier as the run progress (because I was that much closer to finishing!).  1 mile cool down afterward for a total of 13 miles in 1:20.  A good start to my day off...now for time with my wife today!  

Out the door around 6:15am for an easy 4 miles with Moxie.  Dropped her back off at home then back out with the running group.  A good 10 miles with the group, several of which we pushed the pace up to marathon pace (with Curt, Lynnette and Andrea at different times).  About 1 mile solo back and forth from the meeting location for a total of 15.1M in 1:53 for a solid 7:30 pace for the day.  My left foot is twingy under the heel, I think from twisting it a bit the other day but I will watch it and roll it out a bit to make sure it is not a PF issue.  

10 miles this morning before church on a cold day.  5 miles with Moxie, then dropped her off and went back out for another 5 miles.  Ran into Alana at the start of the run and ran the whole way having a good talk with her.  Thanks Alana for making it a fun run!

4 miles on the TM at home before Kami left for work and I had to get ready to go early.  No time to get to the gym, so the basement beckoned.  Left hammy really tight this morning...not good for a travel day.

No second run, dinner, beers and trivia with the guys at Malone's Tavern.