Philippians 4:13

Happy New Year!  I slept in after being out late at a friends house and went for a run with Andrea and Lynette through SRL and back.  I ran into Curt as he was finishing up his 13 miler to start off 2013 and took inspiration from him and ran a 13K run today in 1:06.  I am feeling recovered and ready to start uping the mileage.  A nice morning, sunny but cold.  (Ride)

Now to have a good family day and take the kids sledding with Curt and his kids.

Family are all plugged in (IPod, Kindle Fire, Wii) so I went back out for a 5k untimed run on a sunny but cold afternoon.  Feet are popcicles, Cortana's are definitely not winter running shoes!  (Cortana)

It was -2 degrees outside when I got up, so off to the gym for an easy run.  8 miles in 51 minutes for an easy early run today.  (Old Cortana)

5 miles untimed around the greenbelt at lunch.  I waited until it warmed up...to 5 degrees, but it was sunny and actually a really nice run.  (Ride)

4:30am...-7 degrees outside, TM it is!  8 miles in 50:30 (6:19 avg), easy to start then an easy progression through MP range.  Last mile a quick progression to 5:22 pace.  Good run even though it was hard to get started.  I saw Gray and Andrea coming in as I was leaving...what is he doing up this early?  (Mirage)

6 miles after work and after dropping the kids off at swim practice.  1 mile easy, 3 miles at 5:50ish pace, backed off to easy MP and progressed  up to MP.  Last 0.25M at 4:17 pace.  Overall time of 36:23.  (Cortana Black)

4:30am...-4 outside so yet another early morning TM run at the gym.  2 miles easy, then into an easy progression through MP range and a fast 5:15 finish for the last 0.25M.  Overall 8 miles in 50:55 (6:22 avg).  Good to see Andrea, Marlin and Curt there this morning.  (Cortana Black)

5 miles at lunch in 38 minutes.  Beautiful clear day and it had warmed up to 10 degrees! (Ride)

It was -7 degrees outside this morning so another TM was on tap.  I saw and ran next to Andrea, Lynette, McKay and Marlin.  I also met a guy next to me training for a 50M named Spencer.

Started easy for a few miles then went into a MP progression and threw in 3 0.25M at 4:17 pace at the end of miles 11, 13, 15.  Overall 15 miles in 1:32:29 for a 6:10 average.  (Mirage)

I went out in the afternoon after it had warmed up a bit with David and Gray.  I should have known after yesterday's workout (I was planning a recovery day today) not to go out with two young guys, one an OTQ guy in the marathon and 10,000m and the other shooting for a 2:28 spring marathon.  I ran an easy mile, met Dave, ran 3.5 miles to meet Gray then 3 miles back with both before peeling off for home and running really easy.  8 miles in 55 minutes but an honest effort (6:10-6:30ish) for the 6.5 miles with the guys.  Now I am ready to eat and rest...after taking the kids swimming that is.  (Ride)

4:30am...7 slow easy recovery miles, the run I should have done yesterday.  Total time of 46:30 on the TM at the gym.  (ride)

Too cold and tired for a run at lunch today, maybe after work...or not.

No run this morning as I was feeling a bit under the weather and had a niggle that made me pause so I took the morning off.

7 miles in 44:30. (Mirage)

7 miles in 44:40. (Cortana Black)

10k in 36:55 (5:57 avg).  3x1mile at 5:30, 5:27, 5:24. (Old Cortana)

I slept in today on my day off then got outside to shovel the driveway (snow and ice) for about 1 hour before taking the kids to school.  Then my wife and I headed to the gym.

11 miles in 1:07:40 (6:09 avg).  1 mile easy, then progression every mile starting at 6:22 and ending a bit faster with a 5:46 mile.  Overall felt really steady and easy.  (Mirage)

15 miles in 1:34 on the TM.  4 miles easy, 10 miles at easy to mid MP, a couple of fast sections and a light cooldown.  Ran with Curt, Lynette, Andrea and Spencer.  We saw Marlin, Deborah, Kami and McKay there as well...a busy day for our group at the gym (-11 degrees outside).  (Mirage)

No run today.  It was -18 when I woke up and never got above 0 today.  Spent time with the family just staying warm.  I was feeling a bit blah and had a bad tooth ache after having an issue when eating lunch yesterday (pizza) and hearing and feeling a crunch on a molar.  Just needed a rest day.

7 miles on the TM in 45:30.  -8 outside and nearly didn't even get up today.  Had a great surprise and ran next to Marlin for about half the run as he is trying to get back running after his shoulder surgery last month, he is looking good.  (Cortana Black)

Kami and I are going to the travelling Broadway musical "Rock of Ages" tonight, should be fun to rock out to the music we grew up listening too!

No morning run as I had to be to work early.  Kami and I will hit the gym when we drop off the kids for swim team after work.

7 miles in 42:40 on the TM...hot in the gym! (Cortana Black)

We had a great time last night at the "Rock of Ages" Broadway musical.  Awesome music, a bit risque, but the story was good and performances well done.  Amazing how they pieced together a story based on the lyrics of rock songs from the 1980's.  I think I liked the story in the movie better than the play, but both were entertaining.

4:30am...7 miles on the TM in 44:20 (6:19).  2 miles easy, 5 mile MP progression.  Very tired this morning, hard to even get up but I got the run done.  (Cortana Black)

4:30am...8 miles in 49:20 (6:10 avg) on the TM at the gym (-4 outside).  2 miles easy, 5 miles at a MP progression, last mile at 5:18 avg.  After waking up, felt pretty good.  Nice to run by or see Curt, Rex, Lynette, Andrea, Aaron, Steve, etc.  I will try to get another run in later today if possible. (Old Cortana)

I went to the gym after work while the kids were at swim practice.  1 mile warmup at 6:10, then into 3 miles at 5:30ish pace.  1 mile recovery at 6:00 pace, then a mile at 4:40ish, cooldown 0.2 at MP.  Good run, felt very comfortable.  Ran next to Jeremy Smith and had a good talk.  Overall 10K in 35:03 for a 5:40 average.  (Cortana Black)

I slept in a bit and got to the gym around 5am.  Ran next to Curt, Lynette, Marlin, Rex and Andrea over the course of the run.  Nice and easy today after yesterday's tempo.  10 miles in 66 minutes talking with friends most of the time.  Now for a busy day off from work.  (Mirage)

5am...14 miles in exactly 90 minutes. Warmed up easy and progressed up to a MP progression for the last 5 miles. Ran with Curt and Marlin, alos there this morning (-9 outside) were McKay, Rex, Spencer, Lynette, Andrea and Aaron. Lots of the group on the mills today. (Mirage)

Off to watch the kids swim meet now.

No run today.  Too cold before church and too many family things afterwards.  Good day off.

I went to the gym with Kami and ran while she was doing 2 spinning classes.  Ran next to Rex, Marlin and Aaron for a while.  I also saw Andrea, Deborah, McKay.   Nice and easy 4 miles, then into MP with miles 10-15 at 6:00 pace.  Last mile cooldown.  Overall 17 miles in 1:46:45 for a 6:17 average pace.  (Cortana Black)

Now for a day off from work to spend with my wife and doing some errands and other fun stuff. 

4:30am...7 miles on the treadmill at the gym in 44:15.  Legs were a bit sore this morning.  Still too cold here, -6 when I went to the gym and I saw -20 degrees on the car thermometer when I was driving to work on the desert...so much for global warming!  Likely only run for today. (Old Cortana)

4:30am...7 miles in 44:18 (6:20 avg) running next to Marlin.  I did a little hill workout increasing the incline starting at mile 3 up to a max of 5.5% while also increasing the pace incrementally.  Good but hard workout.  Probably only run again today due to schedule.  (Cortana Black)

Read a report in the paper today that the average temperature for the last month was just over 5 degrees.  That is 15 degrees lower than the historical average for January all the way back to 1850 (the last time the temp in IF was this low for so long).   We live in a modern tundra right now.  No wonder I have so much time on the TM and my mileage is so low, too cold to run outside and not motivated to spend more time on the 'mill.

4:30am...it was warm enough outside this morning (18 degrees) but I woke up not in the mood to bundle up and have gotten used to the warmth of the gym, so treadmill time once again.  8 miles in 51:15 (6:17 avg).  Easy start (nearly quit after 2 miles), MP progression and a couple of fast segments the last 2 miles.  Try to get a run in at lunch or after work.  (Cortana Black)

Giving a running clinic at work today for an employee safety team meeting, should be fun!

6 miles after work in 37:35 (6:16 average).  Nice and easy while the kids were at swimming.  (Old Cortana) 

5am...8 miles outside on Sunnyside with Curt on a warmish morning (32 degrees!).  Fun to finally be back outside for an early morning run, thanks Curt!  (Ride)

Kami convinced me to go to spinning with her after dropping the kids off at school.  A tough workout doing intervals.  28km in an hour, counting as 4 easy miles (though this was not easy, my legs are trashed). 

Lots of chores on my day off today. 

What an adventure run this morning.  I met Andrea, Curt and Lynette at the corner and we spent the next 8 miles ice skating on the city streets!  We even had a county sheriff stop us to tell us the roads were slick and we were crazy and should stop running.  We made our way back to Sunnyside and the temps and roads improved a lot so the last 5 miles were actually running again.  Nice to have warm temps but the light freezing rain made this run challenging from a safety perspective (though it is nice to be running outside again!). (Ride)

7.25 miles in 57 minutes with Curt on a snowy wintery day.  Good run, character builder but with good company.  I wish I would have worn my Xodus shoes yesterday too!  (Xodus)

No run today.  I was tired and slept in and woke up to about 1 foot of new snow (minimum depth) in my driveway so the gym would have been a challenge to get to anyway.  School was cancelled and I had an appointment for dental work.  So between shuttling to dental appointments (kids too) and the recovery (my head is throbbing) and shoveling my entire driveway and sidewalk (couldn't get the snowblower to work today!), I am beat and didn't run.  I could claim and equivalent mileage for about 2-3 hours of shoveling...but alas I will just claim an off day.

10 miles on the TM at the gym in 1:04.  I am really sore from all the snow shoveling yesterday, but at least my jaw feels much better from the dental work.  (Cortana Black)

5 miles at lunch around the greenbelt on snowy pathways, untimed.  (Ride)

No run today.  Woke up feeling pretty bad with a pain that I have some concern about, need to get it checked out.  May be taking a few days off, we'll see.

I started feeling better last night and the issue was nearly unnoticeable this morning, so I went to the gym for an easy run that I could cut off at any time.  I ended up running 7 miles in 47 minutes and never having any issue.  I am still heading to the doc today to check things out, but this is promising.  Good news from the doc, doesn't appear to be much to worry about, take it easy and anti-inflammatory and I should be good to go. (Mirage)