Philippians 4:13

4:30am...4 easy miles with Moxie outside in 20 degree weather.  Just an easy taper run trying to focus on the toe off and push in my stride. 

4:30am...easy run with Moxie on a warmer morning, but the pathways were icy from the light rain and near freezing temps.  A good easy run getting ready for the marathon Sunday.

I was notified this morning that I once again was invited to be on the PowerBar TeamElite sponsorship program for 2012/2013!   Now I just waiting to here back from Saucony as well, hopefully next week.

We drove to Tustin and ran on the trail along the drainage canal that runs from the hills to Newport beach. Easy paced on the way out then eased into goal MP for a couple of miles which felt pretty comfortable. Ate breakfast at a cool little local joint, the old vine cafe...awesome! Drove down to Huntington beach and previewed the course. Spent the day at the beach and walking around the town before going to the expo. Looks to be about 10 to 15 elites in the marathon. Some cool gear at the expo and talked to the PowerBar guy for a bit. We had a bite to eat and a beer before heading back to the hotel. Gray could not quite convince me to join him in a wheatgrass shot. A good day in great weather and good company.  (Cortana)

We slept in then went to the beach to run a bit of the course. After a few easy miles we had a nice breakfast at the Sugar Shack Cafe in town then some time at the expo.  (Cortana)

A couple of hours on the beach including boogie boarding. On the way back to the hotel stopped by Snails Pace running store.

A nice dinner at Nello Cucina then rest time getting prep for tomorrow before an early night.

First off, Congratulations to Gray who did awesome running a negative split for a 2:37 and second overall!  He just took off from me at the half point and sucked up runners and ran a strong race to the finish!  Look out, he is a force in the marathon to come.

Now the rest of the story...

Gray and and I awoke around 3am and made our way to Huntington Beach around 4:30am to get a close parking spot.  As we were leaving the hotel, two guys who were at the hotel for a Fox convention that we had seen on Saturday were just stumbling back in from a hard night of partying.  When the saw us and found out we were heading out to run, one guy blurted out a loud "WTF!".

We chilled in the car for a bit and went down to the start to use the facilities and check out the logistics.  We waited in the lobby of the Hilton for about an hour to stay warm then worked out way to the elite starting area and met a few other runners and did an interview with a Podcast guy (MarathonRadio).  Due to the fuel for this race, I wore a fuel belt with 5 PowerBar Gels...glad I had them as I would really need it later in the race!  PowerBar is the best!  I hated wearing the fuel belt and it frustrated me all day.  Around mile 6 as we were running through a park and past an aid station, some young girls started laughing.  Another runner (Martin) indicated that due to all the messing around I had been doing with the belt to get it to ride right, my split shorts had hiked up and my buttcheek was full hanging out...so I was flashing the crowd!  Hope you liked the view girls!

Started off well and had a great group of runners through mile 11 just running easy and chatting alot.  This section ran you along the beach for 3 miles then turned inland and uphill for a bit to a big park which we circled then headed back to Pacific Coast Highway (PCH) which was totally closed down for the race.  At 11 miles we turned north on PCH and ran about 2.5 miles then did a 180 degree turn. 

Gray and I and a 2 other runners were right together at the half (around 1:19).  Gray and Craig started to pour it on here and I let them go as I was feeling a bit fatigued but not running too bad.  Martin also started to pull away around mile 15.   I ran ok through 17 miles, then after that my left hammy started to get that crampy feeling so I dialed it back a bit which I hated!!  At the 16.5 mile mark you do another 180 degree turn and head north again on the boardwalk adjacent to PCH.  I was running solo here and it was lonely fighting the wind plus the cramping was starting to hurt. 

At 21 miles, the last of the 180 degree turns to head south to the finish on the boardwalk.  Still fading a another runner (Ben) who was with us early passed me.  But, I also passed Craig who went with Gray at the half way mark (he was fading bad, poor guy).  At mile 23, my left knee twinged a bit and just another issue to cause me to slow down.  A runner passed me at mile 25 and I just couldn't go with him.  I tried to push with all I had to hold off 2 more runners who were coming on and just made it to the finish ahead of them. 

Overall I am pretty happy with the race as it taught me what I need to work on for Boston (longer progression runs with Gray!).  I felt mostly good through 18 miles then just started to feel it in my legs.  I was shooting for a few minutes faster but will take a top 10 result and notching a marathon in my 10th state. 

I wore the Cortana's for the race to see how they would work as a replacement marathon racer.  They were ok but my forefoot kept getting really sore (starting around 11 miles) so I had to change my stride periodically to a heel strike to wake my foot back up.  For Boston I will definitely stick with the Tangents and keep my search up for the replacement (probably the Saucony Mirage).  I think the Fastwitch or Mirage will be the next go to marathon racing shoe.

I also had a recurrence of something that happened right after St. George.  While standing in line for the massage, I suddenly and for a short period of time had a hard time taking a deep breath and talking, like I had a touch of exercised induced asthma.   I might have this checked out this year.  I did ask a doc about this issue and he indicated is was likely just a bronchial spasm which are not uncommon after hard exercise..whew!

Gray and I hung around the expo afterwards for a while, got a massage a beer and our awards  (they only went 1 deep in the marathon for OA but 3 deep in the half, what gives?  So Gray got second place but only an AG award).  Drove back to the hotel, showered and hit the road for the airport. 

We had a great trip and will try to the get our IF running group to put this on the calendar for a destination race for everyone in the next couple of years. 

Splits:  6:08, 6:09, 6:04, 6:08, 5:45, 6:02, 6;00, 5:58, 5:58, 5:54, 6:07, 6:19, 6:07, 6:10, 6:19, 6:10, 6:14...crash 6:36, 6:36, 6:50, 6:49, 6:29, 6:44, 6:56, 7:02, 0.2(0.31) - 1:54.

Post script:  Now after running Boston in April in my Tangents in horrible heat, I know that wearing the Cortana's affected my running ability and time for such a long run. My feet were great after Boston in much worse conditions.  The pronounced forefoot strike and low heal drop on the Cortanas are great for training but not racing marathons.  I think I lost 3-5 minutes just due to the impacts the shoes had on my feet and stride.

I slept in and am taking today as a rest day.  Hard to be back in chilly Idaho Falls after 4 days in So Cal...but seening my family certain makes up for it.

One mile powerwalk around the park just to get outside and in the nice weather.  Left hammy still a bit tight so I will continue to rest it.

An early morning flight. After arriving at the hotel I drove up to the Hanson's running store in Utica, MI to check it out. Nice store but nothing on Teton Running! 4.5 miles on the nice TM at the hotel in 30 minutes before beers and dinner. (Ride)

I slept in and felt a bit stiff but managed to get to the TM before breakfast and a full day of meetings for a 5K in 21:30.  Nice start to the day. (Ride)

After a great day of meetings, we drove to the hotel by the airport and I ran 5 miles on the TM in 34 minutes before drinks and dinner with the guys.  A good day (besides being away from home) and feeling mostly recovered from the race on Sunday. (Ride)

7 miles on the hotel TM in 48:20.  A nice progression run (6:58 - 6:15) early before breakfast and heading home.  A good trip, but it will be nice to be home for a while (before the next business trip!).  (Ride)

11 miles with Curt in 1:22 early this morning.  We ran through SRL to Broadway and back then down Sunnyside for a bit.  A great run with a great friend having a great time.  We ran into Marlin and Andrea out on the run...good to see people out on this warm snowy morning. 

Kami convinced me to go to spinning with her, so I did 25 km (~5 miles equivalent at an easy pace) in 55 minutes.  THEN she had us lift for about 30 minutes...I am tired!

I got up early and went out for an untimed 5 mile run with Moxie.  I got home and started to get ready to take my son to his swim meet, but he woke up feeling pretty sick, his throat so sore he had a hard time breathing...so no swim meet. 

I was able to then meet up with the group on the corner and ran with Curt, Andrea, Lynette and another for about 4 miles.  They kept going on around the river, I turned around at Broadway and headed back home through SRL.  I ended up with 9 miles in 1:09 for a good 14 miles for the day. (Ride)

Time with the family today and a get together with the running group at The Cellar tonight.  Yesterday my son and I played some chess and he was very close to beating me so he wants a rematch today.

8 miles in 1:01 on a warm and foggy morning with the pathway being a bit icy at times.  Ran with Moxie and met Curt with whom I ran about 6 miles through SRL and back.  Nice run and great time with Curt.  (Ride)

A great day at church starting off with an interesting and challenging Bible study on the book of Job, then good to see Gray and Kari and her parents (Alan and Glenda) attending today.

7 easy untimed miles with Moxie early on a warmish morning.  Pathway was a mix of snow and slush.  My feet were a bit tender at the start but started feeling better as the run progressed.  I will try to get another run at lunch before afternoon training class. (Xodus)

6 miles in 44:25 on a wonderful day at lunch.  Warmish, light breeze, partly sunny...nice. (TSD5)

9 miles with Curt on a warmish and breezy morning.  A good untimed run as my Garmin died and I couldn't get it to turn on.  I will try to hard restart or just return it to Teton Running and exchange for a new one as I have had issues with this one since I got it last summer.  Only run for today. (Ride)

Early morning 7 mile run with Moxie.  This was an "un" run...untimed, unmotivated, unrested, unwell, unhappy.  (Ride)

I was supposed to get up at around 3:45 to meet Andrea for her long run this morning.  After a late night getting to sleep (finally around midnight), I awoke at 4:40 to my alarm going off...that was the first I remember hearing it.  Realizing that I was really late, tired and still had a stiff back, I went back to sleep for another hour and skipped the morning run. (Fastwitch)

7.25 miles in 49:30 on a cold windy day at lunch.  Normal loop around the river with a bit extra in the park.  A bit underdressed as I thought it would warm up...it didn't. 

3.1 miles in 21 minutes with Moxie after work.  (TSD5)

Tired again this morning, so I ran an easy untimed 10K with Moxie on a nice but cool morning.  (Ride)

6.4 miles in 48 minutes on a nice day at lunch.  Right foot is a bit tender with a little heel twing.  Nothing bad, but watching it.  Kinda like these Fastwitch shoes. (Fastwitch)

I received word today that I made the Saucony Hurricanes Team again for 2012!

14.05 miles in 1:46 early on a warmish morning.  Met Lynette, Curt and Craig at 5am for a good run around the greenbelt via SRL.  Both Craig and I have gimpy ankles so it was little tougher this morning.  Craig dropped off at about 9.5 miles (get healed up and rest, Craig!) and Nate joined us at the corner for the run.  I ran about 2 more miles and turned around as my ankle was starting to twing more and ran the last 2 miles home at a very slow pace. (Ride)

Ran into our friend Corwin who is training for Boston.  He told his about his experience about a week ago running early on Sunnyside when a car turn around, verbally acosted him the took a "shot" at him with either a small caliper gun or pellet gun.  Who thought we would experience a drive by shooting at a runner in Idaho Falls?

Our visitor from Uganda, Africa who is staying with us for 11 days arrived last night around midnight, so I am a bit tired.  After a church meeting this morning, plan to spend the time chilling with family and our guest watching movies and catching up. 

A great day...a fulfilling time at church in Bible study and worship with Robbie, Gray and Kari.  Then we went to the hill for some sledding in the new snow from yesterday.  Afterwards, we went to the gym...Kami and Robbie lifted weights while the kids and I played in the pool.  Then I did a nice easy 5 mile run home in 37:36.  (TSD5) 

Gave my pair of Tornados to Robbie as he had no workout shoes and was wearing a 1/2 size too small in the shoes he did have.

A really good day, thanks be to God!

I wanted to run faster this morning and it was cold outside, so I headed to the gym and had the pleasure of running next to Marlin for most of the run.  We chatted and ran about 1 hour next to each other, then I continued on and finished up 15 miles in 1:33.  Kami was there and did two spinning classes as well.  I also saw Lynette, Mauri and Deborah and numerous other friends.  A good morning at the gym. (Cortana)

We are heading to Jackson Hole today for some fun and a sleigh ride at the elk refuge with great views of the Tetons.  Should be a good day!  We had great weather for the drive over and the sleigh ride amongst over 7300 elk!   This was our first time to the reserve, and it was quite an experience in the cold and with the elk for a guy from Uganda!

The drive back home got a bit dicey for a while but we made it safely.

The pathways were icy and slick from the snow storm yesterday, so I headed to the gym. I could tell this was going to be a rough morning as my stomach was a bit upset and I felt like I was going to throw up for most of the run.   I was able to get in a decent 9 mile progression run in 56 minutes running about half of it next to Marlin.  I also saw Curt, Lynnette and Rex there today.    On the drive home I was bummed that I didn't just finish off another mile, so I ran a mile on the TM at home in 6:30.  Overall 10 miles in 1:02:30.  (Cortana)

Hope I can make it through the day today, not feeling too hot.

I was really tired and sore this morning, nearly didn't make it out of bed.  Got up late and to the gym (there were 30mph winds outside although it was nearly 40 degrees).  I ran next to Marlin for whole run...1 mile warmup, 7 miles at progression MP for 8 miles in 50:22.  I felt better at the end of the run, though I am still tired.  (Fastwitch)

Giving part of of a presentation at the Teton Running Co. tonight.  My focus is nutrition and I will be using some great information that PowerBar put together as the basis of my talk.  Should be a fun time. 

It was relatively warm and mostly calm outside, but I already had it in my head to run at the gym due to the wind noise last night.  So, when I got there at 4:30 Marlin was already 15 minutes into his run...and I thought I was the early riser! 

I ran 10 miles in 1:02:45 (6:17 avg).  2 miles easy, 7 mile MP progression, 1 mile at 5:40ish pace to finish up the run.  I also saw Mauri, Lynette, Kami, Deborah, Rex, etc.  A busy morning at the gym on the TM's and in spinning class.  (Cortana)

Had a fun time at the running store presentation last night.  Too bad a few more folks from Mauri's work didn't show up but we had a good discussion with those in attendance.  We are taking our visitor from Africa to a concert tonight...Richard Marx and the Teton Chamber Orchestra (for whom our neighbor is the conductor).

7 miles in 50:30 around the greenbelt on a nice morning at lunchtime.  Just a nice easy run to shake things out.  (Ride) 

11 miles on the TM in 1:08:50.  2 miles easy, 9 mile MP  progression with 2 0.25M pickups near the end at threshold (5:30) and VO2Max (4:20).  Ran next to Marlin for the first half of the run and Mauri for the second half.  (Fastwitch)

We had an amazing time at the Richard Marx concert last night, it was spectacular.

We are heading to Harriman State Park today to do some cross country skiing with Robbie, another first experience for him. 5.5 miles of XC skiing, that was a lot of fun and very beautiful!

I was meeting the group at 6am, so I was only able to get Moxie out for about 1.5 miles beforehand.  I met Andrea, Curt, Deborah, Lynette and Marlin (and a GUEST) and we took off on nice morning...clear, warmish (31 degrees) and calm. 

We ran through SRL and Deborah turned around at 1.5 miles (wisely as she still is dealing with her serious injury).  We keep going on along the river and to Freeman Park.  On the way past the Red Lion, I stopped for a quick pitstop then we ran to the park.  I was running a bit faster than the group and we separated in the park but met back up on the way to the greenbelt. 

I ran a bit harder back to the Red Lion Hotel and restaurant as nature was calling again at about mile 10.5.  The group stopped as well for pit stops, to fuel up and get some water.  Andrea looked outside and said, "Oh look it is starting to snow!". 

Within 3 minutes, it was a driving, blinding blizzard outside with the wind coming hard from the south (the way we were heading).   As we headed out to run, EVERYONE in the restaurant looked out at us as if we were insane!  The snow was so hard and fast that you could not look up because it stung our face and eyes so bad.  For the next 3 miles, we ran right into this weather and about 1 inch of wet, heavy snow fell.  The snow would stick to the bottom of my shoe and accummulate so it felt like I was wearing high heels until it would fall off. 

Most of the rest of the group peeled off at mile 12, Marlin and I continued on outside so he could finish off his last 2 miles.  I kept going and the snow stopped but the wind really picked up to about 40mph! 

I finished off 19 miles in 2:26.  This was a real character building run. (Ride)

Now off to a big breakfast at my parents with my family, my parents, Kami's parents and Robbie!

2 hours of roller skating on tired legs, I am going to count that as my extra miles for today...I am pooped and sore!

My legs are trashed this morning!  Slept in (as much as I could) especially since Moxie keeps barking at the neighbors teenager and his friends who are out screwing around at midnight...jerks! 

Church with Robbie today, then swimming at the gym...maybe run home.  Played with the kids in the pool, I swam 10 laps (Justin 25 laps, Katelyn 50 laps!).  I went upstairs and ran 5k in 21 minutes while they sat in the hot tub. (TSD5)

Gray and Kari came over for dinner to close out another good day!

My legs were still very sore, so I wimped out and went to the gym for a very easy recovery run.  Ran most of the run next to Marlin and chatted a bit.  7 miles in 47 minutes, 1 mile at easy MP.  (Fastwitch)

Thanks for the eggs, Marlin!

6 miles on a nice day at lunch in 41 minutes.  A good run, started slower and progressed every mile to a 6:25 pace for the last mile really focusing on my power in my stride since I need to get it stronger after all the TM running this winter.  (Ride)

It was a pretty nice morning outside...27 degrees and a light wind and lightly snowing.  Curt and I met up and ran 10 miles in 1:19 through SRL to Broadway and back.  Great to have a friend to talk to on a dark wintery morning, it certainly makes the run a lot better!  This run was  bit slower than I wanted as my quads are still a bit thrashed.  (Ride)

5 miles in 38 minutes around the greenbelt at lunch on a cool and windy day.  The pathway was very inconsistent and vary from dry to icy and snowy.  (TSD5)

Went to bed last night with the intent on running outside with Curt.  I woke up this morning to warm but windy weather, an achy foot and a very upset stomach.  Decided to hit the gym instead in case I needed to call it quits.  Ran next to Marlin who was there really early.  9 miles in 56:20 for a decent run today.  My foot stopped hurting around mile 4, but it took 6 miles before I felt like I was not on the verge of throwing up (stomach was that bad). 

Now it is snowing pretty good outside and I won't get a lunch run in...probably need the low mileage day.  (Kinvara)