Philippians 4:13

6M outside in 20 degrees.  Pathways a mix of snowpack and clear.  Nice morning for a run.  Leg leg sore from the bump I got Friday night.

6M early outside on a decent morning (no wind, 14 degrees).  Had to go short since my wife works early today.   Decent run, calf feeling better from the bump and I actually ran a bit faster than yesterday's 6M run (no actual times, going off the clock at home and the feel of the run).  (T3)

7.6M on a very nice day at lunch.  Ran easy (7:30 pace) with Pat B just talking and trying not to slip on the inconsistent but pretty slick paths.  Overall a good run except for the nature break in the middle of the run.  Left leg felt good during the run.  (T2)

7M on the TM early this morning.  It was 5 degrees out and I just didn't feel like tackling the cold.  The first 3M were slower (6:45ish) then I kicked it up for mile 4, then ran at slower MP for miles 5-6 (6:30), then the last mile progressed up to a 5:52 as the mile went along.  Left hammy sore again but the calf is getting better.  Just a lackluster TM run, nothing special.  (Stratos 3)

4.4M at lunch on a beautiful day.  Ran a little faster today as I was feeling pretty good and the nice weather was motivational.  Ran the first 3M in sub 6:30 pace and backed off to about a 6:35 for the last 1.4M so as not to push the hamstring too hard.  Nice short run due to work schedule.  (T2)

7M on the TM at the gym this morning as I just didn't want to get bundled up to face 5 degrees!  Averaged 6:40 for the run, though the last 2M I bumped the speed up to MP or better, running the last 0.25 at sub 6:00 pace (up to a 5:33 for the last 1/8th mile).  Left leg feeling better, just felt tired this morning.  (Stratos 3)

I will try to get a run in at lunch today, but with issues and meetings it may be tough.

7M outside early in the cold (7 degrees) this morning.  I had to be at work really early today so I decided to hit outside rather than wait for the gym to open.  I wore my new balaclava which worked pretty good except it kept causing my glasses to fog up.  The pathway was a mix of dry and very slick, which with fogged glasses made it inconsistent pacing.  (T3) 

I will get out at lunch today since I worked really late yesterday and early this morning so hopefully it will be a longer run (8-10 miles).

Ran 8.5M in 1:01 at lunch today on a cooler day (10 degrees with windchill).  Pathway around the river was inconsistent, dry then very slick...so much so you almost had to walk.  Overall a  good run to work out some of the frustrations from work the last 2 days.  (T2)

6.5M outside early this morning in warm weather (21 degrees) down Sunnyside pathway. A bit more clear but still with icy spots. Nice and easy this morning as my back was a bit stiff at the start and about 3M into the run nature started calling. Was going to try to finish 7M, but had to bee-line it home for 6.5M for emergency pitstop. (T3)

6.5M at lunch on a warm but windy day.  I ran the first 2.25M with Pat then had to peel off for a pitstop.  I ran an easy remainder of the run due to intestinal distress and slick pathways (nearly bit it once) and barely made it back to the office before insides were jumping again.  Hope this settles down today since I don't want this for my long run (18-20M) tomorrow. (T2)

21.25M this morning in 2:37...a great run.  Started a little before 7am and ran a mile waiting for Andrea and McKay to arrive.  We then ran a 7.5M loop from Community Park through Snake River Landing and back for a fuel/bathroom break the last mile of which I sped up and ran a 6:30 pace.  Then we ran a 7M loop down 25th and around to Sunnyside and back.  At this point, Andrea dropped off because she only wanted a 12M (she did 13.5M).  Then McKay and I each did another loop around Sunnyside at different paces.  I averaged about a 6:40 which is slower than I wanted (I wanted to be in MP range) but it felt great.  This was a great run and I felt really good afterwards except my feet were getting a little sore.  For the run, I fueled at 7.5M on PowerGel Liquid Gels and a PowerGel at 14.5M along with some water.   Nice to feel this good after a long training run! 

7M easy early in cooler (13 degrees) weather this morning but no wind.  Legs felt pretty good after yesterday's run and really started feeling more peppy after 4M so I picked up the pace a little.  A nice recovery run.

The family slept in this morning so I went back out for another nice and easy 6M when the sun came up and the temps rose to 22 degrees.  Nice run again, picked it up to the 7:10 range for the last 3M.  Good start to the week!

8M run early on a warmer morning (26 degrees).  Progression from very easy (8:20) to last few miles at sub 7:15ish.  The first few miles early are always a struggle to get going.  If outside, need a few miles to get warmed up and awake and if on the TM I need a few miles to get motivated to be running and going nowhere!  Overall feeling good, left hammy a bit tight but not bad.   (T3)

6.5M at lunch on a snowy overcast day.  Ran it with Pat B at a nice fast conversational pace that also had us running a bit scared due to the slick pathway conditions.  Had a good talk, everything from training and racing (thinking about running a local 40 mile relay race this summer as a 2-man team) to travel and religion.  (T2)

6.5M early on a cool, snowy and windy morning.  The roads had about 1/2 inch of new snow and the wind was whipping around pretty good blowing the icy snow coming down all around me.  I ran early and shorter so I can get to the airport for my early flight.  I hope to get a run in this afternoon in Baltimore area in warmer weather!  (T3)

After getting to the hotel and socializing with coworkers for a couple of beers, Dave P and I ran to the local high school track and did repeats in 55 degree weather.  I ran 4x800m at 2:30-2:45 then a 1x400m at 77 sec. with 400m jogs in between.  A total of 6M.  (T2)

7.1M early before breakfast and heading to meetings.  Ran on the rolling hills in the neighborhoods and through downtown.  It is great to run in shorts and short sleeves shirt again in 50 degree weather. (T2) 

A very long workday today but good meetings.  We didn't even break for lunch and then we finally got to the hotel about 6pm and finished dinner around 7:45pm.  So I went out for a run on the BWI trail at 8:30pm in 69 degree windy weather and loved it.  Finish a nice easy 9M run in 1:05:53 in shorts and short sleeve shirt.  (T2) 

I will try to get a short run in before my flight in the morning and that will likely be my only run due to a LONG travel day to get home.

6M, early, warm, windy, tired, airport, sleep...home!

Woke up this morning and it was -2 degrees outside, that is 60 degrees colder than what I woke up to yesterday!  I am not running outside in that, so I went to the gym with my wife after dropping the kids off at school. 

I ran 10.5M on the TM.  1 mile w/u (6:44 pace) then 8.5M at MP or better (5:00 - 6:00).  Then 1mile cd to total 1:02:30 for the run.  Felt very easy even when I ran the intervals in 5:00-5:30 pace.  Not as long as I really wanted to go, but faster.  Tomorrow most likely a TM run at home since Kami has to work tomorrow morning.  (Stratos3)

5.5M in 38:20 outside early this morning before my wife had to leave for work at 6:30am.  It was considerably warmer than I thought it would be (12 degrees) but I got up later expecting it to be about 0.   (T3)

Continuation of the run for 7.6M on the TM at home immediately after my wife left and I could change into indooor clothes in 49:20.  3.1M at MP (6:15 - 6:25) and the rest at an easy 6:40 - 6:30 pace while watching "Psych".  Overall a good Half marathon distance run for today.  (Stratos 3)

7M outside at 6:00am in 11 degrees and fog.  Just a nice easy run (7:30 pace) on a cold morning.  Normal Sunday run.

Had the day off for President's Day, so I slept in and went for a run right before lunch after it had a chance to warm up a bit.  I ended up with a 15M run, but it was a pretty pathetic run as I wanted to go a bit faster but only managed to put out a 7:22 effort today.  Just one of those days even though I waited to have more energy (I didn't) and for it to be warm (about 28 degrees).  Oh well, hopefully better tomorrow.

I was planning on hitting the TM at the gym this morning, but when I woke up it was 32 degrees outside!  So, I headed outside in 1 inch of new snow and ran 7M through the rolling hills of Snake River Landing and back.  Due to the snow and slick conditions, it was a slow run but the temp was great and it was better than inside any day.  Tomorrow I will hit the TM for speedwork and hills.  The snow kept packing under my feet and building up in the heel part of my shoes which was annoying and bordering on uncomfortable at times.  (T3)

6.3M at lunch time around the greenbelt in warm weather on a slushy and wet pathway.  Overall average at an easy 6:50 with about one and half miles of pickups at slower MP (6:25-6:10).   I was supposed to be at the site today but when I started the government car up to warm up and to clean of the windows and shut the door, it locked!  So I had to wait about an hour to get a guy over with the spare key to open it, all the while it is sitting out in the parking lot running.  So with that omen and the bad weather, I stayed in town to catch up from being out of the office all last week.  (T2)

I wanted to get some faster running in and some hill work so I went to the gym this morning.  8.25M total run averaging 6:23 pace.  Here is the break down.  1K warmup at 6:40 pace and 2% incline.  1K at 6:30 pace at 4%, 1K at 6:25 at 5.5%, 1K at 6:25 at 2%, 1K at 6:18 pace at 5%, 1K at 6:15 at 2.5%, 1K at 6:18 at 6%, 1K at 6:18 progressing from 6% to 10%, 1K at 6:27 at 2%, 1K at 6:15 pace progressing from 5.5% to 10%, 1K at 6:18 at 2%, 1K at 6:22 pace at 6%, 1K at 6:07 - 5:42 pace at 2%, 1.2K at 6:40 - 6:27 pace 0% cooldown.   My hammy's are fried and I am tired.  (Stratos 3)

4M easy recovery run at lunch, man my hamstrings were tight.  (T2)

8M at the gym this morning at an average 6:20 pace.  1M warmup at 6:40ish, then the next 6.5M at MP or better throwing in some pickups between 5:02 and 5:33 pace.  Overall a good run especially since I started the run thinking I would only do a 10K.  The music (Best of Kenny Loggins) kept me motivated with songs like "I'm All Right" and "Don't Fight It".   Pretty fun to be burning up the TM at sub-6:00 pace rockin' out, mouthing the words to the songs and playing air guitar...man did I get some funny looks!  (Stratos 3)

6M on a beautiful day at lunch.  Nice and easy 7:05ish pace recovery run.  This morning I nicked my lip shaving and it was not easy to get to stop bleeding.  During my run, I rubbed my nose with my gloves and pulled off the scap so my lip bled for 5M of my run!  What a pain.  Another run with funny looks as I was headind down the path holding a tissue to my lip for half of the run...it must be my day for comic relief! (T2)

I was really tired and a bit stiff this morning and almost didn't get up for a run.  But I dragged myself up and to the gym for a easy 6.25M recovery run.  5M at slow pace (6:40ish) but I pushed the end of the run and ran a mile at MP and pushed for about a quarter at 5:35ish pace to loosen up the legs.  Not a motivational run, just getting it done rocking out to Def Leppard's "Vault"...gotta love their older stuff like "Photograph" and "Foolin'".  (Stratos 3)

6.7M on a beautiful day at lunch, cool but sunny!  Nice and easy 7:20 pace and a bit longer than planned as I ran a bit with Pat B at the end and he was finishing off his 10 miler.  (T2)

My friend Andrea and I waited til later in the morning to let it warm up before doing our long run today.  We started at 10am in glorious sunshine and about 20 degrees...a good day for a run.  16M easy and 2M of pickups at slow to medium MP.  Total time was around 2:18 for the entire run.  Took a little fuel during the run, but used the slower pace as a fuel management/depravation type run and felt pretty good at the end. 

6M run early this morning before church.  Felt good after yesterday's run.  Ran through Snake River Landing's rolling hills and progressed up in pace to a last mile at 6:30 pace.  Finally found some motivation to run faster when I saw a guy on a bike on the other side of the road at the start of mile 6.  I caught, passed and gapped him in 0.5M and maintained a faster pace til I got home.

Today is my son's first communion, so it is a big day and church then a reception with family and friends at our house afterwards.  Yesterday sure was busy helping Kami and her mom get everything ready. 

7.2M outside early this morning.  I was going to head to the gym, but it was 34 degrees outside so that sounded much better.  It was however wet with a snow/rain combo coming down which made the roads a little slick.  I actually overdressed and should have worn a jacket instead of a fleece.  (T3)

6.1M around the greenbelt at lunch on a warm day.  The pathway was full of puddles that I had to fjord at times but I was able to run a faster easy run with some MP pickups thrown in for an overall average of 6:45.  Nice easy run to start off a lower mileage week. (T2)

8M on the TM at the gym this morning.  I thought about heading outside due to the temps (36 degrees) but it was raining pretty hard and I wanted to do some hills and speed.  Base incline was 2% and ran between 1k-1M increments at higher elevations (min 4%, max 9.5%) and pace between 6:40 - 5:42.  Overall a kick butt workout, avg. pace was 6:30.  Rocked out to Kiss...gotta love "Lick it Up" and "Heaven's of Fire" for fast running songs! (Stratos 3)

4M on a sunny warmer (38 degrees) but windy day (30 mph gusts) which made it feel a bit colder.  Overall a nice easy recovery run.  (T2)

Woke up feeling very tired this morning and my feet were sore (just sore from use, not injury sore) so I almost didn't run today.  But I got my but out of bed and thought about going outside.  It was 32 degrees with just a little wind but I just couldn't motivate myself to run in the cold and dark plus I thought the TM would be better for my sore feet.  I dragged myself to the gym and ran 8M.  This actually really surprised me based on how I was feeling.  I originally planned only for a 10K run, then I got 7M in and still had time to make 8M.  After about 4M I started feeling better and the pace was actually feeling better than imagined it would (overall avg. was a 6:25).   Music was pretty motivational again to keep the pace up as I listened to "Poison's Greatest Hits".  So I went for a decent distance and pace this morning and I may skip lunch today just for a rest during this "lower mileage" week to get energy back and let my body just have a bit of a break.  (Stratos 3)

It is an ugly gray day outside today (way different than the last couple of days), I am tired and my feet are still sore so I am forcing myself to not run at lunch to rest.  I got a good run in this morning and will still get over 70 miles for the week with 3 more days of running, so I think the break from the two-a-days it is.

Early run outside on a nice morning...32 degrees and just a light breeze.  Legs and feet were still a little fatigued and sore this morning but I still went out and got in a good easy run.  Took a different route this morning (ran down 17th Street and back up Woodruff to Sunnyside then home) just to change the scenery.  Ran into Andrea at just past 6M mark, turned around to talk for about 0.75M then headed back home.  Overall a good easy run, started feeling more into it about 3M and from there on out is was more fun.  Feet still a bit sore from the miles but I will try to get out at lunch.  (T3)

5.5M at lunch in between snow storms!  It was pretty warm and the snow wasn't really sticking, but when it was coming down it was hard in big flakes with lots of wind.  Good easy paced run (6:45) dodging puddles on the greenbelt.  Felt much better than my last few runs!  (T2)

Slept in this morning for my day off.   After taking the kids to school, decided that while it is nice and sunny outside, the wind and temps (12 degrees) are just too cold so I will go the gym with Kami to run.

11.5M run on the TM at 2% incline and an average pace of 5:55.  1.5M wu, then hit 6:11 or better the rest of the run.  Threw in several accelerations that progressed up to 4:40 pace at which after about .2M I was approaching failure.  A couple of these accelerations were after mile 8.  Rocked out to Journey and Kenny Loggins again using the upbeat music to help push to high fatigue rates.  Tried to get the HR monitor to work on the TM but never could get readings.  Overall a really good workout that showed me where my fitness is currently.

6M on the TM at home in 40 minutes after my wife went to work. Left hammy was sore last night in bed but felt better this morning.  My son got really sick last night so it was a light night of sleep.   I am going to try and run the Sunnyside hill this afternoon with Andrea after my wife gets home.  (Stratos 3)

Ran the Sunnyside hill with Andrea and Lynette...they are animals.  We started about 1M down from the start of the big hill and ended up pushing all the way to the top...6M and 1500 feet elevation!  But the downhill was fun, hitting a top pace of 4:25 and my fastest mile was a 5:05.  Overall time for the run was 1:27, not bad considering the climb.  We went further than I expected as they wanted to go all the way, and the last mile the hill gets really steep.  A good run, now I am tired.  (T3)