Philippians 4:13

Happy New Year to the FRB!

Slept in after staying up with family and friends to ring in the new year...good food, good company, good fun (and a good workout playing Just Dance 3 on the Wii!).  Went out at 9am with Moxie for a nice and easy 10K in 46 minutes.   Afterwards, Kami and I went to the gym to lift weights.

1 more mile outside after lifting weights with Kami when she tanned...in shorts!  

I learned yesterday of the death of one of the best runners I have known, Tom Borschel, from Lou Gehrig's disease.  Tom was a great guy and a fantastic runner from Idaho Falls...he was the World Master's Mountain Running Champion in 2004 for the 45-49 age group!  Tom, you will be missed.

11 miles at the gym in 1:05:30.  1 mile warmup, 6.5 miles at MP, 2 miles at 5:33 pace with a couple of quarters at 4:30 pace thrown in.  1 mile cooldown at MP to finish off the run.  Day off then back to work tomorrow. (Mirage)

5 miles outside in the early afternoon with Moxie, meeting Trevor and Coach Smith at Community Park.  A great January run outside in perfect weather (45 degrees, sunny, calm) and in shorts...wow!  (TSD5)

Kami and I did the Yoga video we got for Christmas (thanks, Alana) to help improve flexibility...still need a lot of work.  My back was a bit stiff so some of the moves were not only hard (even if I was flexible) but impossible.

I woke up with a very stiff back today, but managed to get out of bed and go to the gym to see if it would loosen up (plus I could stop at any time).  I managed 7 miles (2 easy, 5 at very easy MP).  Back was still sore afterwards...when I got home I laid down and couldn't get back up.  Took some ibuprofen and treated with heat and is a bit better...finally made it to work after 3 hours in bed!

Decided to hit the gym just in case my back acted up this morning...feeling much better than yesterday!  1 mile warmup, 6.5 miles MP progession (6:22 - 5:42).  0.5M at 4:26 pace.  8 miles in 48:35.   A good run, only run for today. 

4:30am...8.1 miles in 1:01 on a nice morning for a run.  Met up with Curt and ran through SRL and back down Sunnyside for a bit (6.5 miles with Curt).  A good easy morning run with a great friend and running partner, thanks Curt.  (TSD5)

5.1 miles in 34:15 (6:42 average, last mile at slow MP) on a nice day at lunch...sunny, calm and decent temp (33 degrees) so I ran in shorts, long sleeves, vest, earband and gloves.  A good easy run at a decent clip to get in some nice outside running in this awesome weather.  (Ride)

Gray and I just registered for and set up travel for the Surf City Marathon on February 5 in Huntington Beach, CA...should be a fun trip (inexpensive too from Idaho Falls!). 

4:15am...8.6 miles with Moxie on a warmer (30 degrees) but breezy morning.  Pathways a mix of clear and icy patches in the shaded spots.  No watch, just out for a run.  (Ride)

6 miles in 43:20 around the river at lunch.  Not bad weather, just not nearly as good as it has been.  Gettin' in the miles.  (TSD5)

6:00am...I took Moxie out for a couple of miles before meeting the group for a long run.  Craig, Curt, Gray, Lynette and Trevor were all at the corner at 6:30.  Did an initial 6 mile loop through SRL running mostly easy with Lynette and Curt, then a bit faster with Gray. We dropped off Trevor and headed back out. Lynette and Curt stayed with us and ran for a few more miles, then Gray, Craig and I finished off about 16.5 miles.  Gray really started pushing the pace the last 5 miles (he was feeling good!) and we were running sub 7:00 pace and coming back to the corner I was in the 6:20 range...at the end of an 19 miler, not too bad.  Eased home for a 19.25 mile run in 2:20 (about a 7:17 average pace, negative split big time). 

I was really feeling it by the end of the run, longest run in a while, good training run for Surf City.

Now for a day taking down all the Christmas decorations and going to Tom's life celebration.

8 miles with Moxie in about 56 minutes on a nice morning before church.  

Long frustrating day at the church meeting...Kami and I went to the gym to lift weights while the kids were at a church activity.  It didn't burn off the stress.  

4:00am...4 easy miles with Moxie in 30 minutes on a cool morning (15 degrees).  Short run before an early flight for a quick business trip.

8.25 miles in 1:00:30 after a long day of meetings.  55 degrees so I ran in short sleeves!  A good run.  (Mirage)

No early morning run due to a very early departure to the airport. I will run this afternoon outside in the nice weather.

7 miles in 51 minutes just as a storm was starting to blow in, so the run back from SRL was a bit windy and tough. 

4:15am...to the gym for an up-tempo run.  1 mile easy warmup, then MP progression to mile 7.  From 7-10 bumped up to threshold pace or better (5:42) with 2 quarters at VO2Max (4:30, 4:18) to finish the 10 mile run in 59:50 (5:59 average).  Felt really good and mostly easy for the run. 

4:15am...1 degree outside, headed to the gym.  Typical TM run, 1 mile warmup, 2 miles at MP then (19:30 for the first 3M) then a pit stop.  Back on the TM for another 8 miles in 47:15 (5:54 average) progression with a 0.5M pickup at 4:30 pace.  11 miles total in 1:06:45 for a 6:04 average. (Tangent 1)

6 miles in 37:40 at lunch.  It was a cool but glorious day for a run.  Easy pace with about 0.75M running with Saige at a very slow pace (she is 9 months pregnant and ready to have her baby any day...and she is out running in the cold!).  (TSD5)

4:30am...cold outside so I again headed to the gym.  This was a tough run this morning as I was tired and stressed out from the church meeting last night (and thinking about the next week or so).  I nearly didn't even get out of bed, then the first 5 miles were hard mentally.  Finally started feeling like running after that and just set mini-goals to keep going (8 miles...done, 10 miles...done, just one more!).  Nice to have Curt running next to me to talk for a bit.  Also saw Andrea, Marlin and Mauri.  (Mirage)

Day off today, but have to get some church work done then hopefully have some time to just chill for a bit. 

4 miles in the late afternoon in 30:25 with Moxie.  Warmer, sunny and calm...a nice easy run to keep stress level down. (TSD5)

Looking forward to watching the Trials tomorrow, it should be exciting!!

I woke up with a bit of a stiff back (stress related) and to temps hovering around 10 degrees, so I opted for a TM run today (even though I was going longer).

Got to the gym and saw Curt and Lynette already there, then Marlin showed up shortly after I started.  To get through my planned 16 mile run, I broke it up into 2 8 mile segments.  I ran the first in 51 minutes for an easy 6:22 pace.  This was very manageable and fun as I talked with Marlin for most of the run.  I took a little break to hydrate and stretch (2 minutes), then started the second 8 mile segment much faster.  The second 8 miles was completed in 47 minutes (5:53 pace) progressing from 6:11 pace to 5:25 pace.  This was bit tougher as my back was getting more stiff but manageable.  Overall 16 miles in 1:38 (6:08 pace)...a good run.

Going to Gray's house for a running group get together to watch the Olympic Trials coverage this afternoon, looking forward to the time with the group and seeing the race!

5 easy miles in 34 minutes in the mid afternoon after another long day of church and church meetings.  I will be relieved once we get through next Sunday.

Congrats to my friend Rachel who ran a stellar 1:46 half marathon at the PF Chang RnR Arizona race today!!!

It is Martin Luther King Jr. birthday, a federal holiday so I have the day off.  I decided to sleep in today and get caught up on sleep after yesterday (I was mentally exhausted).  I slept for 9 hours...I can't remember the last time I slept that long!  

After dropping the kids off at school, Kami and I went to the gym...me to run, she to spin then weights afterwards.  We were there for 3 hours!   I wanted to use today as my last long hard run before Surf City. 

1 mile at 6:50ish pace, then started at 6:40 and every quarter mile I would bump the speed up 1 click and progressed up to 5:27 pace, then started to back it down one click until 9.75 miles with the last quarter before 10 run at 4:18 pace.  Took a small breather (2 minutes), mile 11 was at 6:22 pace then started clicking up by 1 until 5:27 pace again.  Hit the half marathon mark at 1:19:20.  At 14.75 miles, ran a hard quarter at 4:18, then backed down to 5:39 pace and backed it off 2 clicks to mile 16.  Finished off 0.5M at an easy 6:40 pace to finish 16.5 miles in 1:38:50 for an overall 5:59 average pace.  I was beat...but then we lifted weights for about 45 minutes. 

I now need a nap and lots of food!

Working on my computer this afternoon I encountered a malicious website (via a trusted site) that put a nasty piece of malware on our home computer that totally crashed our system.  Likely going to have to do full system restore.  Luckily we had recently backed up most of our data, but will lose a few things in the process.  Why can't people with the skills to do this type of thing put them to good use rather than evil?

4:30am...easy early run on the TM. 9 miles in 58:58. Nice easy run after yesterday's run.  (Tangent 1)

Approximately 9 miles to my milestone...24,901 miles by tomorrow!

I didn't feel like going out at lunch in the cold, blustery wind.  Plus I had some work conflicts. 

4:15am...run at the gym.  1 mile warmup, 8 miles at MP progression (6:18 - 5:52), 0.25M at 4:30 pace, 0.25M at 6:18 pace.  9.5 miles in 58 minutes for a good run.

Hit my milestone today after 209.5 miles to date this year.  Lifetime running mileage (at least since I started running to "run" and tracking actual runs)...24,901 miles which is enough to circle the Earth at the equator!   (~22,000 miles since 2005 when I was more focused and accurate in my mileage tracking and training). 

Pretty happy with this cool milestone that I know many others have accomplished (AdamRW got me thinking of this a year or so ago when he blogged about hitting this milestone), but it is still something to put all the hard work into perspective.  Now for a good day at work, then some drinks tonight to reflect on what running has brought to my life. 

4:15am...10 miles on the TM at the gym as it was very windy outside (but relatively warm).  3 miles easy, 7 miles MP progression from 6:22 to 5:49.  Overall a good run. 

Justin's beginning band concert tonight was amazing...for these kids having just learned and practiced their instruments since the beginning of the school year, they did awesome! 

I got to the gym a bit late this morning so I on was able to fit in 9 miles in 55 minutes.  1 mile easy, 7.5 mile MP progression, 0.5M VO2Max (4:30) to finish off the run.  (Kinvara)

5 miles at lunch in 39:36.  Ran really easy with Dan and had some good conversation on this overcast, blustery but pretty warm day.  (TSD5)

As I reflect upon what running has meant to me or brought to my life in the past 6 years, I have a lot to be thankful for which through God’s blessing I would otherwise have not been able to experience.

Strength through Faith:  I am thankful to God for giving me the strength to keep training and competing.  I know that without Him, none of this would have been possible.  I thank God for leading me to discover this skill and leading me to the running community at a time in my life when I really needed it.

Friendships:  I have made new friends from coast to coast, from the east coast (Sergio, Mark, Dorothy, Mike W, John P., Bret, etc.) to the central US (Jim F, David, etc.) to all my friend’s in Utah (too many to name) to the west coast (Janet, etc.) and so many others!  The running community is so very supportive and motivating that I could not imagine my life now without this fantastic group of people!  I think that my best friends in my life now are centered on my passion for running.

Challenges and perseverance:  When work life was tough to stomach and I was having trouble finding meaning and purpose, running provided me the opportunity to set and accomplish a goal, maintain focus on accomplishing something and overcoming the challenges and barriers that try to get in your way.   From this inward strength and perseverance, I have been able to be more focused and stronger in other aspects of my life.

Mentoring and Leadership:  From the focus that I mention above, I have been able to use the lessons of running to apply to mentoring others and leading activities and people in other areas of my life (church, work) in addition to trying to give back knowledge to other runners.  From this effort, I have been able to forge and strengthen the friendships I mentioned above. 

Travel experiences:  Through running, my family and I have been able to experience many places in the United States that we may or may not have thought of traveling to and spending time:  Boston, Minneapolis, Virginia Beach, Indianapolis, Annapolis, Orlando, Phoenix, and  all over Utah!   I hope to continue this broadening of our knowledge of our country (and perhaps the greater world in the future).

Physical well being:  My physical fitness has dramatically improved since I started running to help offset known risk factors in my family.  I had previously been fit, but not at this level and not doing it in a way that was to be sustainable (mostly from a time commitment) due to family and work time commitments (tennis was only practical at night when I was committed to family activities). 

Financial reward:  Who would have thought that a 40-something old guy who be able to gain sponsorships from large corporations to help support his running passion! 

To sum up what running has meant to me is to say that I have grown as a person in my faith, my physical well being, my friendships and support structure (to me and to others) and my ability to focus on important things and overcome challenges.    I truly believe that I am a better person for having be led to running as a passion of my spirit. 

I got to sleep in a bit this morning as my son had a swim meet today.  He swam 2 relays (50m free) and the 100m free and did great!

I went out for a run around 1:30pm in overcast, warmish (40 degrees) and  bit breezy weather.  A loop through SRL and then down Sunnyside for 10 miles in 1:10:42.  Nice easy run later in the day, but still a bit tired. 

I slept in and got some extra rest before our congregational meeting at church today (which went amazing smooth and well!). 

Went to the gym with the family and swam with my kid's while Kami worked out.  Afterwards I ran 4 miles home with some exitement...nearly got hit by 2 cars, one an accident (inattentive driver as usual), one on purpose.  The driver turned left across the road (with no o coming traffic) as I was in the middle of the cross walk and got close enough that I had to swerve and fell down to avoid getting hit!   I got the license plate and make of car and as soon I as got home I called the police...this type of behavior has to be addressed for all runners safety. 

No early morning run today as I had to leave for work by 5:30.  I will try to get a run in after work today...a busy day.   I didn't get home until 6:45pm, then had to get Justin to swim practice.  Then I spent 45 minutes shoveling snow...needless to say I had no time for a run today.

4:30am...very slick outside due to the snow and warmish temps, so off to the gym.  10 miles in 1:00:40.  1 mile warmup, 7 miles MP progression, 0.5M VO2Max (4:20 pace), 1 mile fast MP, 1 mile threshold (5:40 pace).  A good run, the only one for the day.

Here is a good quote from a great book that I just finished reading ("To Be A Runner" by Martin Dugard, a good motivational read to help put running into perspective in one's life).

"That's what running does to lives.  It's not just exercise.  It's not just achievement.  It's a daily discipline that has nothing to do with speed, weight, social status, sexual orientation, political affiliation, where you live, what car you drive, or whether anyone anywhere loves you.  It's about the slow painful process of being the best you can be.  That's why the first step out the door is always so hard.  That's when we choose between settling for average and being a superhero version of ourselves.

Some days, average wins.

But man, when you go superhero...."

4:30am...another TM run (though I have really not been bothered by it this winter).  1 mile warmup, MP progession from 6:22 to 5:52 over the next 8.75 miles, 0.25 miles at VO2Max (5:00-4:17).   10 miles in 62:26...I was tired this morning and was only thinking 8 miles but I was able to push through for 10 miles for my only run of the day. 

I woke up this morning very tired and with a sour stomach and almost went back to bed.   I thought about going outside (35 degrees, no wind, mostly clear pathways) but with the way my gut was feeling, I forced myself to the gym so I could control my distance and break capability if needed.  (Kinvara)

1 mile easy warmup, then 2 miles at slow MP (6:18).  A quick pitstop then back on the TM to try and make the 10K distance.  Got to 10K and decided to keep going, progressing the pace up to 5:52 by mile 8.  I was able to push a little longer and did the last 1/4 mile at 5:30 pace to finish 9 miles in 56:40.  I was glad to have made it this far.  Not too worried about my mileage as I am starting to taper for Surf City, just hope to get outside for a few more runs if my work schedule (and early morning motivation) will allow it.

3.1 miles in 21 minutes on the TM at home watchhing "Run for your life", the story of Fred Lebow and the NYC marathon while the kids were at the pool swimming with friends. (Launch)

10 miles in 61:58 on the TM the gym.  1 mile warmup, 9 mile MP progression from 6:22 to 5:52 to start mile 9.  1 click up every 1/4 to finish at 5:42 pace.  Good run, now for a day off (except for a quick trip to work early this morning).  Glad this long work week is over.

I got to sleep in today since Justin had a swim meet at 7am.  I didn't get out for a run until 10:30, at which time it was great outside...sunny, calm and about 33 degrees.  I took Moixe out for an easy 5 miles along Sunnyside in 35 minutes, then dropped her at home and went back out for a run through SRL...6 miles in 39:30 for a total of 11 miles in 1:14:30.   Pushed the pace up for a couple miles in the second half which felt pretty good.  Low energy today but if felt great being outside for this run. 

I decided it was time to retire a few pair of my old shoes today as the mileage and wear was just getting too much and it was showing up after runs in my ankles being sore.  So, my Launch, Tangent 1 and Mirage all went to the box in the garage (soon to be followed by my Defyance test shoes).  Which means I broke out a few new pair...2 shoes I have never ran in before!  Saucony Cortana and Saucony Fastwitch 5...both look to be good shoes, we will see if either could replace my Tangents as marathon racing shoes.

I had a great time on a date with my daugther last night at the "daugther/daddy" dance at the church where my wife works...fun time treating my daughter like a princess!

After church today I went for a run with Gray...6 miles in 40 minutes for a great run.  Had a chance to catch up about church, service, running, strategy for the race next Sunday. 

Now off to volunteer at the senior's center helping with the chapel service that the chaplain who goes to our church coordinates...a good example for our kid's to see what it means to others to volunteer.

Taper week, so I slept in this mornig and went for a run at lunchtime...glad I did as it was 43 degrees, sunny but a bit windy.  I ran 6.5 miles in 47 minutes the whole time just having good conversation with Pat.  A good taper week run, just what I needed.

The worst night of sleep ever, I think I remember seeing every hour on the clock between 10pm and 4am.  Needless to say, getting up at 4 or 5am for a run was out of the question...I just hope I can stay awake at work.  Coffee, lots of coffee.   Glad this is a taper week so I won't worry too much about missing an easy run but if I can get some time I might go out for a few after work just to shake out the legs...if I am not asleep.

4 miles in 27:30 after work with Moxie on a nice evening for a run.  Started slow then sped up to goal MP for most of the last mile.  A good run considering how tired I am.  Really liking the Cortana, considering running the marathon in them this weekend to give them a try.