Philippians 4:13

9 miles on the TM at the hotel before a long day of meetings.  Progression to last 4 miles at good MP, total time of 60:30.

A great day of meetings!  Back to Malone's for dinner, drinks and more trivia...our team won the competition 10-1.  Awaiting the storm of the century to hit tonight.

So much for the storm of the century...2 inches!  Slept in and hit the TM for 10K in 41 minutes.  We may get to the offices if anyone is there and then make our way to the airport for the flight tomorrow.

10K on the TM at the hotel in just under 41 minutes.  3 miles easy, 3.2 miles at MP in a very hot workout room...I thought I was going to puke at the end (that or the big lunch...maybe both were the problem).  Get some rest tonight and take it easy before the trip home.

5 miles on the TM at the hotel before our early flight...still a long day.  It will be good to get home.

No run this morning after a long day yesterday.  Got up at 2am MST yesterday and finally got to bed at around 10pm...I was tired and the bed too inviting to get up and run.  Instead went a bit longer at lunch and finished off 8.4 miles in 58:30 on a cool day.  Felt fine running south, but the north wind cooled things off coming back and I was cold when I finished. 

A really good day at work today to finish off a good work week.

Out the door at 6am for a 5 mile run with Moxie.  We actually pushed the pace pretty good for a while.  Came home and dropped her off, changed shoes and got a drink before heading back out with the group.  1 mile to the meeting place, then about 10 miles with friends through SRL to Broadway and back.  Andrea pushed the pace on the uphill through SRL so I ran with her to keep moving for a really good 1.25 miles.  Finished off the run in 2:02 and change for a good run.  Kinda cool this morning and hard to get totally comfortable with the temps as you would warm up one direction then get cold the other...oh waiting for spring to come!

10K before church in 45:45 with Moxie.  It was supposed to be about 30 degrees...it was 15 instead...where is spring?  Church, lunch with the family and Super Bowl Party at Andrea's on tap for the day.

Went outside with Moxie because it was warm out this morning (29 degrees)...I didn't realize it was because we were having an ice storm!  Slick, slick, slick!  By the time we got home, we were literally covered in ice from the freezing rain...my gloves and jackets were stiff from the ice.  Good to be outside...but this was an interesting run.  Moxie was an ice dog when we got home...but she loved the run!  (Ride Black)

5 miles later in the day after work at 7:30 pace.  Stomach was not agreeing with me so this was not the most fun of runs.  (Ride Red)

Cold outside so to the gym for a TM run.  Speedwork day...3x2M at fast MP or better.  1 mile warmup then intervals with 0.5M recovery in between.  1-5:55 pace, 2-5:45 pace, 3-5:35 pace with last 0.1M at 4:41 pace.  1 mile recovery then 1 mile at MP to finish the 10 miles in 60:50 for a 6:05 average pace. 

Good run but now my lower back is quite stiff...good thing this is the only run for the day due to work commitments. 

Very tired this morning...I got sucked into a movie last night and didn't get to sleep until late so ended up with only about 4.5 hours.  Still got to the gym by 4:30 for my run.  1 mile warmup, 6.2 miles at a MP progression (6:22 to 5:27), 0.8 mile recovery then 1 mile at MP to finish up the run in 57 minutes. 

I got my invitation yesterday for the 2011 Saucony Hurricane team.  Now I just need to make sure that Saucony and PowerBar will allow me to have both sponsorship...should work since they are not competitors.

TM at gym.  1 mile warmup, 9 mile tempo starting at mid MP and progressing to hard tempo pace (6:18-5:21).  Total time of 60:35 for an overall 6:03 average pace.

Screwed up yesterday...got busy at work and didn't get on the computer until I got home after work to help Kami register for the Little Red Riding Hood Century Ride in June and by the time I got on the 1000 spots had filled.  So, I had to register her for the 80 miler and hope that she can switch distances at the pickup or just ride the longer route (based on last year's experience, I don't see how they could stop her as it wasn't a closed course and the roads were open to commerce and traffic...if I wanted to ride on the road I could so how could they stop someone just for having a colored tag on her bike?  Plus, she paid her entrance fee and it is the same cost).  Still, I am screwed up and am sorry...but still in the doghouse.

No lunch run today...busy with work and it was still below 10 degrees at lunch time anyway!

Cold again this morning so off to the gym for a treadmill run.  2.5 miles warmup, 7.5 miles at MP between 6:15 - 5:46 (progression).  1.5 mile cooldown for 11.5 miles in 1:13:15 (6:22 average pace).  Day off today to spend with Kami!

Cold morning outside today.  Went out for 2.5 miles with Moxie then dropped her off, changed out of the old pair of Tornado's then met Andrea, McKay and Lynette for a long run.  15.5 miles with the crew through SRL and back and forth on the numbers streets to mitigate the wind.  Very tired at the end.  Not sure of pace as my GPS and I were not working well together today but it was pretty slow...hard to go fast when I can't feel my body!  Now I am VERY hungry...time to eat and then take a nap!  

7 miles on a warmer morning (30 degrees with a cool southerly breeze) with Moxie in 52 minutes.  Long day at church today.  Ran in an older pair of Tornado's that have been resting for quite a while and feel pretty good.

10 miles at the gym in 62:00.  1 mile easy then 9 miles between 6:25 - 5:39 pace progression, last mile easier at 6:25.  Good run, lower back a bit stiff afterwards.  Only run for today due to work conflicts unless I get out while my son is at soccer practice tonight.

Auto pilot this morning...got up (early!) and got stuff ready for the gym.   4 reason for the gym:  back was a bit stiff and wanted to be able to stop when I needed to, had to get home early so TM was better option to get done faster, forgot to look at the outside temp before I left, lazy this morning.  It was 30 degrees outside so I could have done a road run but for the reasons above.  10 miles in 61:55 (6:12 average).  1 mile easy, 9 mile progression MP run (6:22-5:39) with the last mile at 6:22.  Only run for the day due to work again and a slight stiff and sore back.

BONUS run today...actions transpired to keep me in town this morning so I was able to sneak away and get a run in at lunch on a GORGEOUS day...sunshine, nearly 50 degrees and a light breeze so I ran in shorts and a long sleeve shirt (and was warm!).  5 miles easy, 1 mile at MP (6:03) staying ahead of a young kid trying to run hard.  Overall a great easy 6 mile run in 40:57 (6:50 avg. pace).  Ran in an old pair of Tornado's...man those are heavy shoes!

8 slow miles outside with Moxie on a warm morning (34 degrees).  Tired and feet were a bit sore, so just took this one easy this morning. Only run today due to work conflicts at lunchtime.

Ordered my race kit from Saucony and my shoes.  Getting some new Progrid Ride 3 trainers, Fastwitch 5 flats and the new Progrid Mirage lightweight trainers/racers!

10 miles on the TM in 61:10 (6:07 average).  1 mile easy, 8 mile MP progression from 6:22-5:15 pace with mile 9 in 5:25.  Last mile easy at 6:22.  Good run this morning, only run today due to a big shindig at work...an open house for the first phase of the construction project that I am overseeing with several VIP's in attendance.

Probably could have snuck in a run at lunch today...but the wind is howling about 35 mph and it makes the temps drop fast (but it is sunny out!).  Oh well, I didn't even bring my running gear so it is not an option.

Got in a short and easy 4.1 mile run around the greenbelt while my son was at Tae Kwan Do this evening.  Nice weather for a run, just a bit tired from a long but very successful and rewarding day at work.  (T2 2008)

Got a call from one of my best friends while on my run...I am praying for you Kevin, I love you my good man.

7 miles with Moxie in warm and nice weather early this morning...the calm before the storm hits later today.  Nice and easy, nothing special about the run.  (Ride Black)

Took lots of time during my morning run and prayer time to focus on my prayer chain folks...it is too long right now.  I keep in my prayers:  Kory, Kevin (and Jeena), Katelyn, McKay, Deborah, Curt, Alana, Kathy K., Pat, Chris and Irene...all whom are going through hard times right now in aspects of their lives. 

6.4 mile run around the greenbelt with Pat B. in 48:30 for a nice easy conversational run.  Good weather for the run, storm hasn't hit yet.

Nice run with the crew this morning.  Met Lynette and 6am and we did about 8 miles before picking up McKay and Deborah for the remainder of the run.  Ran the SRL portion of the greenbelt twice with some extra up to Broadway and down Sunnyside for 15.5 miles in 1:56 for a 7:31 average pace, with a couple miles of hard MP or better intervals. Great weather....about 25 degrees, no wind and no snow/rain!  Good start to a long weekend!

6.2 miles on the TM at the hotel in Boise in 42:30 watching "The Last Samurai".  I was going to go outside, but it was blowing wind and right at the temp where the surfaces would be really slick and have icy spots which you can't see in the dark.  Not the most fun, but got'er done.  Now for a fun day with the family.

10K run around the neighborhoods next to our hotel in 48:16.  Cool, calm and nice conditions for an easy run before another good day with the family on my day off.  Only had time for a short run due to appointments, but maybe another later in the day.

Got back to IF a bit later than anticipated then had to get some stuff done tonight so no second run today.  Had a great weekend in Boise with the family...man I wished I lived there!

10 miles on the TM at the gym as it was pretty slick outside due to the snow and melting/freezing yesterday.  Total time fo 1:02:16 for a 6:13 average...1 mile easy, 8 miles at MP, 1 mile cooldown.  My achilles was a bit sore at the start of the run but felt better by about 4 miles in.  Think it is time to update my rotation of shoes...

Cold and crappy outside, glad I did not schedule a run at lunch.

I am tired after a late night meeting at church as I am the 2011 Council President...lots of excitement in a transitional year but also a lot to do which will make this a very busy 2011.

10 miles on the TM at the gym this morning in 63:45 (6:22 avg).  Legs sore this morning and my lower back is tight again.  Typical run at the gym...at 2 mile mark almost get off because I am just not digging the run, convince myself to run to at least 5 miles.  At 5 mile mark, feeling more into the run and know I can make 7.  7 mile mark feeling good and now have 10 miles in my sights.  Morning runs are getting tougher as I get older!

No lunch run due to work schedule and temps...-4 when we got to the desert today! 

10 miles on the TM in 63:00.  Same ol' morning run. (Launch)

5 miles around the greenbelt with Pat, slow and conversational.  Nothing special...waiting for spring.  (Old Tornados)

13 miles on the treadmill in 1:23:25.  2 miles wu, 10 miles at easy MP (6:20ish), 1 mile cooldown.  Tough to keep going this morning but got it done...now for a day off with the family.

Too cold and too slick on the roadways, so the group met at the gym for a LONG TM run.  I ran 3 miles for a warmup, then 13 miles at MP for a total of 16 miles in 1:42:15.  This is the longest I have run on a TM and I really don't want to do it again.  It was better than the cold and slick...but not by much.  A day with the family getting ready for my daughter's first communion celebration tomorrow!

6 miles (45 minutes) recovery run in the afternoon after church, Katelyn's first communion and a little reception for her at our house.  Started off as a nice day but was getting colder and windier by the time we finished.

No run today, a long day of travel and networking with the boys in the evening.