Philippians 4:13

It was warmer outside, but the pathways had not been plowed, so the snow was still deep and slick so I headed to the gym.  10K in 37:50 (6:07 avg) with 1M w/u, 2M at tempo pace (5:45) and the rest between 6:22 - 6:00 pace.  Nice early morning run that felt nice, easy and controlled.  Good start to the work week.  (Stratos)

6.1M around the greenbelt at lunch in 45:50 (7:32 avg).  Very snowy and slick on the pathway.  Left achilles was talking to me at the start of the run (time to retire the Stratos) but got better as the run progressed.  I want warm weather and clear running surfaces!!! (Tornado)

Didn't fell like facing the cold this morning, so once again headed to the gym.  1M easy w/u, 7M slow MP for an easy 8M in 50:41.  Nothing special, just an easy early morning run.  Decided to retire the Stratos and ran this morning in my older Tangents.  (Tangent 1)

4.5M at lunch in 31:25 (6:59 avg) on a cold, calm and partly sunny day in the desert.  Nice easy paced run just to get outside for a while.  (Tornado)

Kami signed up for "Little Red Riding Hood" Century ride in Logan, UT in early June!  It will be fun to switch roles and support her during this event as she has done for me over the years!

Couldn't get myself out in the cold as I was tired and had a bit of a sore throat and stuff head, so I hit the TM at the gym again for an easy early morning TM run.  1M w/u, 6.25M at slowed MP except the last 0.25M going into mile 7 which I ran at 5:27 just to get some turnover.  7.25M in 46 even for a 6:21 average pace.  (Tangent 1)

4M at lunch in 29:45 on a cool, gloomy day.  (Tornado)

4:30am...32 degrees (but it felt colder)...skiff of snow, slick path...7.05M SLOW (58 minutes)...tired...left calf twingy...wanna go back to bed, too early for this...running feels more like something I have to do rather than want to do...to top it off I have to go to work instead of sleep...sigh.  (Trigon)

6M at lunch in 41:46 (6:58 avg).  Warmer but cloudy with no wind.  The pathway was pretty good.  Ran just over 2M with Dan S (7:36, 7:17), then he had to stop and I sped up a bit.  Mile 3 in 7:00, mile 4 6:53.  Just past mile 4, Bill Mandler was driving by so we stopped and talked for a bit to catch up.  Last 2M I push it up a bit to very slow MP (6:30) which felt really easy and controlled...good for a day lacking motivation to run.  (Tornado)

I am trying to decide if I am going to run a marathon at the beginning of March.  I am travelling back to the Baltimore area for work meetings and the day before official travel day is the B&A Trail marathon in Severna Park.  Can get flight covered so all I have to do is pay for hotel, car and some food.   I feel I have the miles, but I am unsure if I am ready mentally.  About 75% convinced that I will...just need to make the decision and stick with it (and fast so I can book the flights).

I had a very hard time getting up and out the door this morning, so I only could muster up a short and slow 5M outside in calm and warmer (28 degrees) conditions.  The thought of going longer at this slog pace was not feasible so I turned home to end this torture rather than continue.  I will try to go longer at lunch today at a better pace to make up for this crappy run.  (Trigon)

6M at lunch in 42:20, first 1.5M with Dan.  Snowing but warmer...pathway was either clear/wet or snowy/slick...went down at just before 5M mark, ouch!.  I want spring to come now!  (Tornado)

It was warm this morning, 35 degrees, and a good day for a long run.  I met Dan and Andrea on the corner and we ran through Snake River Landing, around the greenbelt and back.  Andrea dropped off at about 11M and Dan and I continued on through most the rest of the run.  Several times during the run I sped up to get some faster miles in, at one point running 0.25M in 5:45 pace.  Overall I ran about 4M at a slow MP between 0.5M - 1.0M pickups.  Overall time for the 15.15M run was 1:54 for a 7:30ish average pace.  Last few miles I had lots of energy and could have run faster but wanted to help Dan through his first long run in a while and I was being cautious on the pathway as there were some slick spots.  Good run to end the week. 

6M at dawn in cold (15 degrees), calm and clear weather in 46:58.  Nice and easy run before church, but my left hip was aching a little bit.  Also, for about the last month on about 50% of my runs I have had really bad gassy stomach (belching) that has been very annoying.  Not sure of the problem as I have not changed my diet and still eat healthy, no extra stress in life...just a messed up GI system.

It was a beautiful day out so I went out for a short and fast 5K to enjoy the weather while the kid's played with the neighbors...ugh!  I went out too soon after lunch and the meal was sitting like a brick in my stomach and I felt like I was going to get sick for most of the run which was much slower than planned.  3.5M in 25 minutes and done none too soon.  (Tangent 1)

It was 5 degrees outside this morning...too cold so I headed to the gym for my early week tempo run on the TM.  1M w/u at just under 7:00 pace, then pushed it to about 6:07 for the next 4M and right into a 5:40 mile.  Took a 1/2 mile breather at 6:15-6:27ish pace then bumped it back up to sub 6:00 for the last 1/2 mile to finish the 7M run in 43:13 (6:10 avg.).   Good start the work week's runs.  (Tangent 1)

Reading "Again to Carthage" right now, great book so far.  While OAR focused on the mental aspect of training and running hard, ATC is more about what it means to be a "runner" as part of your whole self.  Really enjoying the perspectives that John L. Parker is bringing forth.

Easy 6M run around the greenbelt at lunch in 44:34.  Cold (13 degrees) but sunny and calm.  Good easy shakeout run.  (Tornado)

It was 1 degree outside when I got up this morning...gym day.  1M w/u, then 6.5M at 6:15 pace steady and 0.5M cooldown for a 6:21 overall average for a typical early morning TM run.  (Tangent)

Sent in my registration for the B&A Trail marathon on March 7 today...hope the snow back there melts by then!

4M at lunch in 29:15 out on the desert.  15 degrees, no wind, sunny, overdressed!  (Tornado)

6.5M at 4:30am this morning in 18 degrees, slightly notherly wind...this is a lot colder when  there is no sunshine.  Easy pace in 51:58.   A bit tired from a late night talking with my wife.  (Trigon)

No lunch run today due to work conflicts.  Mileage is going well this week so no worries plus I could probably use the break from doubles.  Plus it is bloody cold out (5 degrees with wind chill) and I didn't bring the right clothes for the temp.

Out the door at 4:20am for a slow easy run.  Temp was 22 at my house (although the bank thermometer said 8 degrees!) with no wind.  I got 7 hours of sleep last night (fell asleep at 9pm!) but I was still tired and it took about 3 miles to wake up and get into the run.  Last 5 miles were better, but it is hard to get moving in the cold at this hour!  Total time of 1:04:55...slow.  (Tornado)

Cloudy but calm at lunch today and about 20 degrees.  1.5M easy with Dan S to start then right into 5x0.5M at goal MP (5:55-6:00) with 0.25M recovery.  1-3:03, 2-3:02, 3-2:57, 4-2:59, 5-3:02.   Cooldown back the building for a total of 6.3M in 42:22 (6:44 avg).  Once I got the proper form (fast TM runs are killing my outside form!), the repeats were easy, but I can tell I need to work on my power.   Overall a good run!  (Trigon)

It is my day off, so I slept in and got some stuff done around the house and the kids off to school before running.  It was about 30 degrees with about 1 inch of snow on the pathways so it was very slick.  I ran 2 laps around the center greenbelt then back home through Snake River Landing and down Sunnyside a way to finish off 12.1M in 1:32:30.  A decent run except for the slick surface which allow for NO fast running.  

I waited until 9:45 to go out running while Kami and the kid's went to a valentine's day party.  I ran 2M then hooked up with Dan for 11 miles through Snake River Landing and all the way down Sunnyside.  Nice to run with someone and in warmer and nicer weather (37 degrees, light wind, party sunny). At 10M mark, I wasn't feeling too good, I think I was overheating.  Once I took off my cap, I was a lot better.  Ran the last 10Kish home by myself and tried to push the pace but could only get in the low 7:00 range.  Finished the 20 miles in 2:24:54 for a 7:15 pace.  I had about 10 PowerBar GelBlasts during the run and 1 drink of water at 13 mile mark.  Not a bad end to the week and last long run before the marathon in 3 weeks.  

Lots of runners out today...stopped at talked with McKay and a couple that live in my neighborhood but have never met and are marathoners (Kurt and Alaina).  More folks to join our group!

6M this morning before church in calm, clear and colder (20 degrees) weather.  3M at easy pace, then I picked it up to slow MP effort on the way back.  Overall a good run, felt great after yesterday's long run.  

Happy Valentine's Day to everyone.

Slept in on my day off (Presidents' Day) and went out around 8:30am after the kids got up.  10M in 1:10:03 on a cloudy, cool day on a slick pathway with a skiff of snow which made the pathway running really cautious.  Started slower then built up to about 6:40 pace with about 1M of sub-6:30 thrown in when I could tell the path was safe.  Overall a good easy run. 

Now off to have fun with the kids on our day off together.  We went shopping for Valentine's candy (50% off!), recycled, played Laser Tag as a family, did some quick shopping and got treats, then came home and rested and watched Kami's movie from Valentine's while the kid's played with the neighbors. 

It was a great weather day (sunny, 40 degrees) so I went back out for a short 3 miler in the later afternoon.  2 minutes after staring my run, the sun went behind the clouds and it cooled off some, but it was still nice enough for the first shorts run of 2010!  I ran into Kurt Wells and chatted for a few minutes and finished off my run in 20:00 (1 slower, 2 slow MP). 

8M early this morning in warmer and clear and calm conditions.  My left leg was pretty tight and I was having trouble just waking up, so this was a very slow paced run in 1:06.  Just getting in the miles...(Tornado)

4M in 28:37 out on the desert in cold and freezing mist...yuck.  A crappy running day altogether.  (Trigon)

4:30am...7.5M in 58 minutes and change...cold...freezing mist...sucks...I want warm weather and sunshine!  (Tornado)

Short on time at lunch today...3.1M in 19:25 (crappy 6:15 average) on a cool cloudy day.  GI issues again during the run, dang!  (Trigon)

Deja vu...7.5M in 58:16 on slightly snowy pathway at 4:30am.  First few miles really slow as I tried to wake up and get the muscles warm, last few faster (still slow) to bring the avg. pace down and try to practice putting some power in my stride.  Last 1.5M felt the need for a pit stop and so I cut it short to get home in time.  (Tornado)

A beautiful day at lunch...sunny, wind out of the north and warmer (35 degrees)!  1.75M easy warmup then 6x0.5M repeats with 0.25M recovery.  Splits on repeats (odd numbers with a slight tail wind, even with headwind that seemed tougher than expected): 1-2:55, 2-3:00, 3-2:51, 4-2:58, 5-2:54, 6-3:00.  The repeats felt fairly easy and controlled, but I don't think I could have run much faster today (power felt the best in a while!).  1.75M back to building chasing Dan and trying to catch him (I did right at the building, he was running fast!).  Overall 7.75M on a day for some vitamin D in 52:16.  (Trigon)

Tired this morning, hard to get out the door at 4:30am to face 8 degrees temps!  6.2M in 48:46 for an easy recovery paced run.  (Tornado)

6M in 42:20 on a clearly sunshine day...but still pretty dang cold!  Nice easy pace (7:03 avg), just to keep the mileage up and legs moving.  Feeling better than yesterday afternoon (got back to my office and I felt totally lethargic and spent, almost went home sick!).  (Trigon)

When I got up, it was 3 degrees outside so I waiting until 10am to go run with Dan in the sunshine when it warmed up...to 13 degrees!  A cold day for a long run, especially running north into the light breeze.  My stomach was sour for nearly the entire run which made it rather unpleasant.   Started easy with Dan and ran 7:30-7:45 pace with about 5 0.5M or so pickups at MP (6:00-6:25).  At 12.5M we split up and I ran the rest of the way home at slow MP to end the run in 1:46:46 for a 7:15 average pace on the kind of progression run.  Now to try and warm up.

It was 4 degrees when I woke up, so I decided to wait until the afternoon to run.  We took the family to the gym so my wife could workout while I swam with the kids.  I ran home for a total of 5M in 34 minutes in warmer (28 degrees) sunny temps with a slight north wind.  Overall a good easy run to start the week.

Now off to celebrate my Dad's birthday with him!

It was -2 degrees this morning, no way I was heading outside!  Went to the gym for a tempo workout.  1M at easy (6:40ish), 0.25M mile at a slow MP, then hit it hard for 4.75M at tempo between 5:18-5:46 pace.  0.25M cooldown at a 6:20ish pace to finish off the 6.25M in 37 flat (5:55 average!).  A good workout, effort felt most easy and wasn't pushing too hard during the run.  Met Marlin (new to the blog) and chatted for a bit.  (Tangent)

5.45M recovery run around the greenbelt at lunch on a sunny but cold day.  Nice and easy in 40 minutes flat for a 7:22 average, with the last mile being the fastest.  Left hammy was a bit stiff to start but much better by the end. (Trigon)

0 degrees outside this morning, time for another TM run.  1M easy w/u, 6 miles at MP between 6:24 and 6:18 for a total time of 44:50.  Really sore from the runs yesterday.  (tornado)

A very busy work day, no time for a lunch time run.  Probably ok due to my soreness this morning and trying to cut back a little to start a bit of tapering for the upcoming marathon.

It was cold outside again this morning and I just wasn't up for bundling up, so I hit the TM at the gym.  Once again the slow, fat walkers were using all the TM's under the fans so I got the one closest to get some air movement.  

1M w/u, 6.5M at MP including a 5K at 5:55 pace in the middle of the run.  Last mile I slowed up for 0.5M then progressed up to a 5:39 pace to finish off the run in 49:10 for a 6:09 average pace. Run felt really good, no stiffness at all today.  (Tornado)

No lunch run today due to busy day at work again.  I am not concerned as I will hit my mileage goal during runs the next 3 days. 

Warm this morning...26 degrees!  Isn't that sick that this is considered warm!  With the warm and cloudy weather we had some snow which made the streets and pathway really slick this morning.  The north wind also added a bit of a chill so it was an easy 7 miler this morning in 55:27 while really watching my footing.   Hoping to get a good lunch run in today as well.  (Fireblades)

6M around the river on a cool day with really slick pathways.  Ran 5M with Dan then did one more loop around the park for a total time of 45:20.  Nice easy paced run (couldn't really go faster if I tried/wanted!).  (Trigon)

Slept in and went for my run after taking the kids to school.  Ran through Snake River Landing, short loop on the greenbelt and back home with and extension down Sunnyside to finish off the distance.  2M easy in about 7:15 average then I picked it up into marathon pace range, starting with an easy 6:30 mile and progressing up to 6:07 for my fastest mile (6:10 for mile 10).  Easy 0.5M cooldown back home to finish of the the run in 1:08:30.  Nice run to finish off the week and just have an easy run tomorrow before starting the real part of my taper.  

11.2M run with Andrea and Lynette on a cold and clear morning.  It was about 23 degrees with a light breeze from the north.  Mostly easy with a couple of faster 0.5M intervals at MP for an overall time of 1:27:15.  Nice end to the week.  Now off to have fun playing today with the kids.

8.1M on a cold but very sunny Sunday morning in 56:46 (7:01 average).  More mileage than usual for a Sunday and a bit harder as I am front end loading this week for my taper for next Sunday's marathon.  

Had a great time with the family roller skating at the skating rink yesterday, I didn't even take a hard fall!