Philippians 4:13

5:30am...12 miles on a cool and breezy morning with Curt, Andrea and Lynette. Easy pace along Sunnyside to the cemetary and back. Only had time for 12 miles before the kids swim meet this morning. (Ride)

4 miles in the late afternoon in 30 minutes with Moxie (to get her out and to get some sun).  Nice day, but the dogs was filthy afterwards from all the muddy water on the path...that was a lot of dirt going down the drain during her bath afterwards!  (Boost)

6:30am...6 miles with Moxie along Sunnyside on a relatively warm morning.  A light snow and a path mixed of dry and slick.  Honest pace today with some hard intervals thrown in.  (Mirage)

Go Broncos!

I went to the gym with Justin as Kami had to work.  We went early because my daughter was not feeling well.  

1 mile easy, 2 miles at goal MP, 2 miles at 5:50 AP, 1 mile at 4:52 AP.  Overall 10K in just over 36 minutes (6 miles in 35:15).  Last mile felt good, now need to get used to that outside.  (Tangent)

6 miles at lunch in 43 minutes.  This was a tougher run than expected as I wanted to put in a good pace, but the cold stinging snow in my face along with some slick spots just made this one slower and harder than desired.  (Mirage)

4:15am...I have to be at work early for a long day, so I hit the gym early.  8 miles in 49:20 (6:10 AP).  Started easy for 1.5M then into a MP progression, then mile 7 at around 5:36 AP.  Last mile back down to MP.  Felt stiff and tight at the start but better by the end.  (Tangent)

4:15am...headed to the gym for a workout (-2 degrees outside).  1 mile wu, then 3 mile progression from 6:18 to 6:00 pace.  Next three miles were a progression from 5:52 to 5:30 pace.  Then I ran a 5:15 mile to finish off 8 miles in 48:10 (6:01 AP).

Since it is Ride Across America time at the gym, we have lost Kami to spinning classes.  So I drove home to get Justin and came back to the gym so he could get his speed workout in.  I then ran 2 miles in 9:50 (4:55 AP) to finish off 10 miles for the morning. (Boost)

No lunch run today...1 degree with a windchill of -17!

5 miles at the gym in 32 minutes while the family was all at other activities.  Pretty easy run.  (Tangent)

4:30am...I was still asleep when I left for the gym and forgot my IPod so this was a very boring run.  2 miles easy, 7 miles in MP range.  9 miles in 56:40.  Legs a little tight at the start.  Saw Curt, Lynette and Rex there this morning (they didn't want to go outside either).  (Boost)

It is dang cold outside...-15 degrees (-31 with windchill) in IF, -43 in West Yellowstone!  All the schools are closed.  Still not awake when I left for work as I forgot my lunch.  Maybe I need more sleep?  Tomorrow is my day off...nap time!

4 miles at lunch on the treadmill in 25:55.  Still very cold outside. (Mirage)

5am...I slept in today (day off) and went to the gym.  My legs are a bit fried this morning so this was going to be just an easy run.  I ran next to Curt for a while and Justin to finish up.  Easy paced up to mile 7 then I picked it up a little and ran 3 miles at the end at MP.  11 miles in 70:27 (6:24 AP).  (Tangent)

5am...met John for a long run this morning.  Warm and calm but the snow on the path was about 2-3 inches deep.  It felt like we were running in sand on top of ice.  Our pace was slow but the effort was high.  Ran together to about 11 miles then he took off (he is half my age!).  My Garmin died in the first 3 miles so I don't know our time and I had to get home before John was done.  Nice to get out and push harder in tough conditions but my legs are fried!  (Xodus)

Kids did great at the middle school swim meet championships!

I got up and was going to run outside in the warm temps.  But I barely made it out the door before I nearly fell 4 times before going 200m due to the ice on the roads and sidewalks.   So, I went back in and spent time with the family, built a Valentines' day box for my daughter (dolphin shaped), put on a pot roast, watched Olympics.

In the early afternoon I ran 4 miles in the basement while watching the skiathlon finish.  Wow, those are stellar athletes.  26:30 total time in a new pair of Ride's (old model 3).

4:15am...7 miles outside with Moxie on a warmer morning.  Pathway mix of dry and icy.  (Ride 3)

Went home to take care of my sick daughter while my wife had to go to work.  5 miles on the TM in the basement in 33+ minutes.  The TM does not like prolonged periods at sub 6:15 pace as the breaker tripped on the machine and I had to wait to let it cool down.  (Tangent)

4:30am...7 easy miles outside on Sunnyside with Moxie.  (Ride 3)

5 miles in 38 minutes in a strong wind but warmer temps after Kami got home from her commitments this afternoon and she could watch our daughter.  Straight out on 5th West into the wind then back with a tail wind.  Just nice and easy as I am running 1 mile intervals tomorrow.  (Boost)

My right shoulder has been hurting the last couple of weeks and it was noticable again this morning.  It has hurt when I have shoveled snow and other things.  Reminds me of the beginnning of the pain I had about 8 years ago before I had surgery to fix a bone spur.

My daughter is sick again today with a really bad cough (it has been nearly a week of on and off again coughing).  Taking her to the doc today.

4:30am...very hard getting up this morning, tired, tight, sore shoulder, sore throat, ugh.  Went outside for 6 miles with Moxie on a warm morning with a fairly heavy wet snow coming down leaving the pathway with about 1 inch of snow and slick spots...the dog kept slipping but the Xodus held firm!  (Xodus)

Was going to meet a friend for some intervals but he ran into car troubles so I ran alone today in the wet and cold on slushy and slick roadways.  One main loop of the greenbelt (2.25 miles) then a fast mile (with the wind) in 6:15, slow mile (into wind), faster mile (6:35), slow mile back to the truck. Hard to go too fast due to the surface.  6.25 miles in 45:40.  (Ride 3)

4:30am...7 miles on a very warm morning (40 degrees) with some wind and a bit of rain.  I saw Sarah, Curt and Alana out this morning enjoying the weather.  Started with an easy effort then started to push to get a couple of miles in the MP effort range.  Did not bring Moxie as I did not want to have to clean her off due to the wet and dirty pathway conditions...she was bummed.  About time to retire these Mirage, right ankle was feeling this run in the shoes. (Mirage)

Warm and very windy at lunch.  Nice temps (overheated in fact) but swirly gusty winds.  I wanted to go a bit harder and for the effort, I would have thought I was running fast.  7 miles in 49:20.  That is not what I was hoping for.  (Ride 3)

Just found out I was renewed by PowerBar for 2 more years.  Registered for Mountain to Fountain 15K in Fountain Hills, now to book my travel.  Also looking at doing a 15K on March 23 in Balboa Park, San Diego.  Hopefully will help with Boston prep.

5:30am...I met John Coyle at the corner for a workout this morning.  3 miles wu then into a 3 mile tempo run (6:08) trying to keep him in sight.  Ran on 25th, Holmes then Sunnyside to Yellowstone.  We recovered to SRL then did a 400/800/1200/800/400 workout.  Paces: 4:58/5:17/5:37/6:00(uphill)/5:31.  We then ran back along Sunnysid and he took off for another 3 mile tempo and I ran home.   11.25 miles in 1:18.  (Boost)

After getting the kids off to school, went to spinning class with Kami for a leg strengthening workout.  25.5KM in just under an hour.  I am worn out and hungrY!

5:30am...met Curt, Gray and Lynette for a long run this morning in warm but windy conditions.  15 miles with the group, then 5 miles solo.  Tale of three runs:  north through SRL and the greenbelt to Freeman Park with the wind...great!  From Freeman Park back to our starting point agains the wind...hard.  Along Sunnyside and back home...just holding on.  20 miles in 2:35.  I saw nearly all the runners in IF I know out this morinng.  

Went back out with Justin for about 4 miles with some fartleks then finished off the 10K in 50 minutes.  26.2 miles in 3:25 for a training run.(Ride 3)

Biggest mileage week since exactly a year ago (this week in Feb. 13)!

Off to Poky today to watch the finals at the Simplot games.  Going to show Justin a real track meet.

4 miles with Moxie on wet, windy and warm morning. Legs feel really good after yesterday's run. (Boost)

5am...went to the gym with Kami to do spinning classes this morning and hand out PowerBar products as part of the promotion for the Ride Across America competition.  I really love the Energy Blasts and Fruit Blends and we handed out a lot of Recovery Protein bars.

50km in 2 hours of spinning, both classes hill workouts.  Good quad strengthening cross training.  Count this as 10 miles of easy running (even though my legs are pretty loaded up right now).

Took the kids to the track on a nice morning.  Justin and I warmed up for a mile then did 8x200m repeats.  He did great for his first outside hard effort.  He was consistently at 35 seconds per interval.  Cooled down for a mile.  Katelyn did 4 sprints of 100-200m and walked a few laps as well.  Overall 4 miles with the kids.  (Boost)

Got up to run, but I was really tired and left leg was tweaked (knee and hamstring), so I sat down for a minute and an hour later I woke up...so I missed the run this morning in the warmish but windy weather.  Get one in at lunch and maybe after work with Justin.

7 miles at lunch on a windy and cold day in 50 minutes.  1M wu, 2 miles into a hard wind (7:13, 7:33), 3 miles at a faster pace (6:23, 6:21, 6:08), 1M cooldown.  (Mirage)

4 miles with Justin after work easy around the neighborhood.  Great time just running and chatting, he always impresses me with his knowledge and inquisitiveness.  (Ride 2)

4:30am...6 easy untimed miles with Moxie along Sunnyside on a warm but windy morning. (Ride 3)

6 miles in about 45 minutes on a nice day at lunch.  I was going to try to go a little harder but I had a slight twinge in my groin so I just took it easy.  (Mirage)

I got up to run this morning and still had a twinge in my groin and in my knee, so I took this morning off and will see about a run at lunch and/or after work.  Nothing too concerning but don't want to make it a real issue.

Got a comp entry into the Hot Chocolate San Diego 15K today, should be a good hard race with some tough hill climbing to prep for Boston.

8.5 miles in just over 59 minutes on a cold and windy day at lunch.  1 mile easy, then I started to push a bit into the wind.  Headwind all the way out then push a bit harder coming back with the wind.  Not quite MP but MP effort today.  Last 0.25M cooldown.  Groin was ok.  (Mirage)

5am...went to the gym this morning because I was going to run with Justin.  1 mile wu, then into 0.75M hills.  4 hills starti&g at 2-4%, 3-5%, 4-6%, 5-7.5%.  All 4 intervals at 6:22 pace with 0.25M recovery in between to get to 5 miles.  Justin showed up and we did 4x0.5M at 5:46 - 5:15 avg pace.  He did great!  Ran another quick mile and ended up with 11 miles in just over 1:10.  (Tangent)

3.5 miles around the neighborhood in the late afternoon.  Sunny, windy but warm...ran in Shorts in February! (Ride 3)

5:30am...met with Curt, Gama and Lynette for a long run this morning.  From Curt's house around the greenbelt and back.  Lynette and I ran and extension down Sunnyside to Woodruff and turned around.  Overall 16 miles in 2:06 with a few miles of a push up to slow MP.  Legs are a bit loaded up from yesterday's workout.  (Ride 3)

6:30am...had some coffee and watched the 3000m races at the USATF indoor nationals before going out for a run.  Quite the drama in both races and between the Nike Coaches and the women's DQ issue!  Wow.   

10K with Moxie along Sunnyside on a warmish and breezy morning.  I wanted to get an honest effort in after yeterday's SLR.  Warm up pace for 0.5M then into tempo.  10K in just under 37 minutes (approx. 5:55 pace) including warmup and two potty stops for Moxie.  This felt really easy and controlled so I am happy with the run today.  (Boost)

Went to the gym in the late afternoon with the whole family.  Justin and I ran and focused on form development, Kami lifted and my daughter swam.  I was showing Justin how to focus on knee drive, hip activation, leaning forward and foot placement and kick.  I ran an easy mile, then a 4:52 mile.  An easy mile then 0.25M at 4:45 to accentuate form to show him what it looks like.  Nice run to help him out in practice and relieving some stress he is having with school projects.  Nice gym date!  (Tangent)

I went out early with Moxie for an easy 3.25 miles then went back home to take Justin out for a time trial morning.  1 mile easy, then 1 mile at 6:22.  He was really mad, so we recovered for about 0.75M then into another hard mile at 6:10 pace (which he liked better).  Cooled down back to home with a couple of strides and drills (high knees, butt kicks).  Overall 8.25 miles this morning.  I am proud of Justin for his drive to improve on the second mile.  It is hard to push when you first wake up out in the cool air and darkness.  Track starts on Friday and I wanted to get a bit of a baseline as he starts.  (Boost)

5 easy miles on a warm but windy day at lunch with Dan.  Untimed run around the greenbelt loop just talking the whole time.  Nice easy run with a buddy.  (Mirage)

4:30am...6 very easy miles with Moxie along Sunnyside.  It was warmish but windy and for some reason my hands froze!  Really tired this morning, I did not sleep well (wife is sick and coughing and not sleeping so neither am I...hope she kicks this stuff soon!).  I saw Alana, Curt and Corwin out this moring, nice to see others outside again. (Ride 3)

4 miles in 29:30 at lunch on the desert.  Sunny and cool with a good wind.  (Mirage)

Was going to meet a buddy for a run but he got held up.  An absolutely beautiful day for a run.  7.3 miles in 48 minutes.  1M wu, 5 miles at ~ 6:18, 1.3 mile cooldown.  A great day...sunny, warm and light breeze.  Should have gone longer.  Broke out a new pair of racers to get used too (older Tangent 4's...last pair). 

4 miles after dinner to work off some stress, enjoy the warm weather and get Moxie out.

 I had to go talk to my son's math teacher...again.  She is bullying the kids and marking grades down arbitrarily because she wants the answers to "look" a certain way with no rationale.  She is the worst teacher I have ever experienced and we have another appointment with the principal again to discuss her lack of caring about her students.  She just wants to make herself feel good about bullying and being smarter than 8th graders.(Tangent 4)

4:30am...6 easy untimed miles with Moxie along Sunnyside on a nice morning for a run.  Cool but no wind made this an enjoyable easy run.  (Ride 3)

 Beautiful day at lunch again for a run...in shorts.  I ran just over 3 miles with DanS easy then at 3.5M mark, I picked it up for about 3 miles at a mid MP run.  Cooled down for the last part to finish 7 miles in 50:45. (Mirage)

Talked to the PowerBar folks about Boston today, may have something cool brewing.

6:00am...went to the gym with Justin (crowded, barely got treadmills).  Intervals today.  Justin did 6x400m at 5:15-5:00 pace, he is doing great.

I ran about a mile warm up then into intervals (pace in parentheses):  800m (4:57 pace), 2x400m (4:45, 4:39), 1200m (4:28), 2x400m (4:17), 1 miles (4:57).  400m recovery at slow MP in bewteen intervals.  7 miles total in around around 41 minutes.  Hard workout.  Lots of folks that we know running at the gym this morning.  (Tangent 3)

5 miles in 38 minutes on the RMMS track while waiting for the boys to present the National History Day project.  Actually not a bad morning for a run.  And...the boys rocked their project!  (Ride 3)