Philippians 4:13

7.4 miles in 59 minutes from the hotel and around the reservoir 3 times.

6 miles after work on a beautiful day...ran in shorts!  From the hotel around the reservoir twice in 45 minutes.

5 miles early on a cool morning.  From the hotel around the reservoir in 40 minutes.

6.6 miles from the hotel down to the school and back in 48 minutes on a sunny but cool afternoon. 

Heading home tomorrow...yeah!

5 miles in 34:15 on the TM in the hotel before our early flight home.

Only run today due to long travel day, time with the family and a church related meeting tonight.  Try to get a longer run in tomorrow before work and at lunch before more church stuff Friday night and Saturday.

No early morning run today...feeling tired, unmotivated and battling a head cold so I was gracious with myself and slept in.  Now feeling a bit guilty but need to make sure I am still having fun running rather than feeling obligated (i.e. burnout!).  Try to get a longer run in at lunch today.

10 miles at lunch on a nice but windy day.  From the office, on the greenbelt then to the end of SRL and back home.  Total time of 1:10:54.  Felt much better than this morning.

Out early before my church meeting today.  5 miles with Moxie before dropping her off, changing shoes and going back out to meet the gang.  11 more miles to finish off the run in 2:01 on a beautiful morning...cool but no wind.  Good start to the weekend!

6 miles with Moxie before church on a warmer but snowy and slushy morning in 45:25.  Nice easy run...dog and feet are soaking wet!

10 miles on the TM in 61 minutes (6:06 average).  It was nice enough outside but I wanted to run faster and it is hard to get going fast at 4am outside so the TM it was.  1 mile easy then progression from 6:22 to 5:36 through mile 9 and a slower MP run for the last mile. I will try for a lunch run if time allows today.  (Launch)

6.4 miles in 46:24 (7:15 avg) on a beautiful day...40 degrees, sunshine and a light breeze so I ran in shorts, longsleeves and a light vest, awesome!  I just ran easy to enjoy the weather and to be outside!  (Tornado)

Windy and snowy (and slick) outside this morning so off to the gym for an interval workout...9x0.5M at threshold or better (progression).  1 mile warmup then the intervals with 0.25M recovery.  Pace for intervals:  5:30, 5:30, 5:27, 5:24, 5:21, 5:18, 5:15, 5:13, 4:57.  0.25M recovery then some strides to finish off the run in 47:28 (5:56 average pace for the run).  A really good workout this morning.

No lunch run due to work conflict and 30 mph winds outside with slick pathways...no thanks.  Finally got my AG award from PF Chang marathon last night...different but an original art piece signed by the artist (but not necessary one I would want to display too prominently).

TM again this morning, almost getting to the point where I can motivate myself to get out and run hard outside in the mornings.  Tempo run today!  2 mile warmup easy, then 5 mile tempo at 5:42 pace.  1.25 miles recovery followed by 1.5M at MP then the last 0.25M stride at 5:30 to finish off the run in 61:15 (6:07 avg).   

6.5 miles easy in the morning with Moxie in cool weather but no wind.  Just nice and easy.

6.3 miles in 44:35 on a beautiful day at lunch.  Right achilles a bit touchy but not bad and was feeling good after 5 miles.  Probably time to retire my suite of shoes and break out new ones for the spring. 

Sad news about Sally Meyerhoff...such a good talent and good person.  I remember her running by me at PF Chang around mile 16 and running with her for a few miles.  Too young to lose her life but a rememberance to always be careful when we run/bike on the roads.

Very windy outside today so I headed to the gym.  2 mile warmup then 2 miles at 5:55-5:52 to prefatigue for a hill workout.  Immediately into a 2 mile hill run at between 3.5-5.5% grade at 6:15 pace.  1 mile recovery at slow MP then 2 more hill miles at 6:15 pace between 4-6% grade.  3 miles at slow MP recovery for a total time of 1:16 flat (6:19 avg pace).

Now for a day off with the family!

20 miles this morning in 2:30:46.  4.5 miles with Moxie early then I hooked up with Andrea and Deborah (sort of, ran well behind me most of the time) for another 10 miles.  Stopped by home to change some clothes and check on the family then finished off the rest of the run.  Ran into Jeff Fogg and ran together for about 1.5 miles.  

Took the kids and Moxie back out for a 1 mile run in the neighborhood later.  The kids want to run a 5K in May for school so they have to start getting out regularly...they did really good (Justin (9:30, Katelyn 10:25).

5 easy miles with Moxie before church on a cool (20 degrees) morning in 40 minutes.  Just a typical early Sunday run.  (Ride Black)

4 miles in 29:30 on a glorious afternoon...warm and sunny so I ran in shorts and a singlet...come on spring stick around!  (Launch)

7.5 miles easy run early on a warm (41 degrees) morning with Moxie.  About mile 6 it started to drizzle a bit, but it was nice not having to bundle up at 4:15am!  (Ride Red)

5 miles in 36:46 on a cool and blustery day around the greenbelt.  Hard wind heading south, but it was a lot nicer on the return trip north.  Ran into a couple of Weber State runners on spring break and chatted for a minute or two.  (Tornados)

6.5 easy miles early before my wife had to leave for work.  A bit cooler, no wind and just nice and easy as I was feeling really tired this morning.  Hoping to get a short fast run in at lunchtime if my training class timing will allow it. (Ride Red)

Visited the new running store in town last night...small and just getting started but it should be good.  Owner seems nice, I have met the manager before and hope to hook up with him for some runs (faster and can help push me on long runs!).

3.5 miles around Freeman Park in 23:10 during my lunch break.  0.25M easy warmup, 3 miles at MP (6:12-6:25), 0.25M cooldown.  I wanted to run faster but my stomach was not cooperating so I ran at an easy MP effort.  Cool and cloudy day but still ran in shorts!  (Tornados)

It was warm but very rainy outside so I headed to the gym for an interval workout this morning.  1.5 mile easy warmup, then 10x0.5M.  Interval pace:  5:24, 5:24, 5:24, 5:24, 5:21, 5:18, 5:05, 4:52, 5:33, 5:33.  0.25M recovery between intervals at slow MP (2 recovery periods for 0.5M), then cooldown for a total of 10 miles in 59:10 (5:55 avg. pace).  A good workout, intervals 7 and 8 were tough...nearly puke pace...but I got them done. 

Today is 3/16 and also John 3:16 day..."For God so loved the world that He gave his only begotten son, and that whomever believes in Him shall not perish but have eternal life."

Cold, windy, rainy...just kinda crappy outside.  Decided that I didn't really want to run in this during my short lunch break so I didn't.  Figured I earned it after this morning's interval run.

Super windy and cold out this morning, so back to the gym.  My stomach was hurting from the get go so I wasn't sure how this run would go.  2 miles warmup and nearly stopped but pushed on and started feeling better.  Next 8 miles in my MP range (6:22-5:49) with my fastest 2 miles at the end.  10 miles in 63:30 for a 6:21 average pace.  Hopefully the wind will die down for a lunch run. (Launch)

Started getting all the info for the Saucony Hurricane team and have talked with the nearest teammate a few times and my Shadow Rep for the year.  I am expecting my race kit this week and hope to wear the gear at the local 10k on Saturday.

Good article on Master's runner Dennis Simmonitis.  Looking at his training, he sure can run fast for races!

http://www.runningtimes.com/Article.aspx?ArticleID=22154

5 miles in 38 minutes with Pat B. on a windy but sunny day. Nice and easy as Pat is nursing a pretty bad injury and is trying to get through it.  (Tornado)

Didn't want to face the 20 degree temps outside so I went to the gym for an easy workout.  2 mile warmup, 5 miles at slow MP and 1 mile at goal MP (6:00).  8 miles in 51:20.  Good run except for the annoying walking ladies next too me who were yabbering so loudly I almost couldn't hear my iPod over their voices. (Launch)

I received my Saucony Hurricanes race kit in the mail yeterday, sweet gear...especially the Inferno jacket!  

5.75 miles in 42:39 around the greenbelt at lunch.  A really nice day...a bit cool but sunshine and no wind for a nice easy run.  (Tornado)

I ran the local early season 10k this morning...the Personal Best Performance Fitness Run put on by my friend and RD Michael.  2.25 miles warmup, then got ready for the race and chatted with Saige.  Right before the race started the wind kicked up hard and resulted in running over half the race into a stiff headwind.

Started off on pace and just cruised through the race nice and easy as I had no competition today, which was ok as I was just doing this as a speed check as I progress back outside to see what I need to work on.  Same as always after winter...power to the ground.  

First through the chute at the 5K mark (beat the 5K winner by about a minute) then out for the second lap.  Finished the race in 35:29 (course was just a bit short) and then ran a 4 mile cooldown, about 2 miles with Curt who stopped by to say hi during his long run.  Pleased with the ease of the effort, could have pushed a bit harder but had no one with me so I ran at a comfortably hard pace.

Won an entry to the Teton Dam marathon, but since I am running UVM the same day, I had Michael give the entry to the second place 10k finisher.  

Now for a day with the family around the house doing some chores before having friends over tonight for "Guitar Hero" night!

6.5 miles in the afternoon on a windy and cool day.  2 miles with Moxie then dropped her off because she just wasn't running today (dragging her along).  Finished off 4.5 more miles for a total time of 47:29.  

8 miles with Moxie in 1:01 on a really nice morning for a run.   42 degrees and a light breeze...good to see this weather, finally, for an early morning run!  (Tangent 3)

5.5 miles in 40 minutes on an ok day at lunch.  I ran out of steam at the end of the run due to lack of fueling (had a 4 hour issue resolution meeting this morning so I missed my snack).  Got it done and am now STARVING!  (Tornado)

Cold, windy, snowy day outside this morning so I headed to the gym for a speed workout...10x0.5M.  1.5 mile warmup then intervals with 0.25M recovery at slow MP.  Interval split pacing:  5:33, 5:27, 5:21, 5:18, 5:15, 5:11, 5:07, 5:00, 4:45, 5:27.  The 9th one was tough...legs nearly gave out near the end.  1 mile cooldown for a total of 10 miles in 58:34 (5:52 avg. pace for the run).  Good workout, helps with the confidence...focused on not just turnover but also on striding out/toeing off better to lengthen my stride.  (Launch)

5 miles in 39 minutes at lunch on a cold, windy and crappy day.  Glad that is done, time to eat!! (Tornado)

Hill workout at the gym this morning.  1 mile warmup then start of 2 mile hill repeats at slow MP.  Started at 1.5% normal incline then start increasing the incline for the next 2 mile segments by 0.5% until I was running at 6.5%.  1 mile at same pace back at 1.5% then repeated for a total of 3 2 mile hill segments.  I mile back at 1.5% at the end for 10 miles in 1:04:30.  A good workout, pretty tired at the end after the speedwork yesterday, so I probably will skip today's lunch run (work conflict likely as well).

7 slow easy miles outside with Moxie on a nice morning...40 degrees and no wind.  Tired from a long workday yesterday and the workouts from the last 2 days.  (Tangent)

7.25 easy miles with Pat B at lunch.  Very easy (53 minutes) in cool but calm conditions with no rain or snow (10 minutes before the run it was snowing) so it was a pleasant run!  (Tornado)

I decided to sleep in today and run after taking the kids to school...what a mistake.  It was 40 degrees and calm at 5am.  At 8:15am when I started, it changed so that while I was running it was cold, windy, snowy and stinging sleet outside...in other words crappy weather!  12 miles in 1:28:30 with a couple of stops...a pit stop and stopped at Teton Running to say hi.  Glad that is over, now to get warm and eat.

Today a day with Kami and getting stuff ready for vacation.

A great morning for a run!  30-35 degrees and no wind or snow!!  1 mile solo, then 8.5 miles with Gray (manager of new running store in IF) at an easy conversational sub-7:00 pace.  Finished off another 3.5 miles solo.  I saw about a dozen runners out this morning including Marlin (who is looking great and was running a 20 miler today) and Alana who is back out running and feeling pretty good.  A good 13.1 miles in 1:34:40 for a 7:14 average pace.  

9 miles around Diamond Head crater from the hotel in 1:01. A good run after a very long travel day. I love Hawaii.

11.5 miles to Leonard's bakery up the back side of Diamond Head down Kahala and back to the hotel in 1:26.

Hiked Diamond Head with the family and walked back to Leonard's again and some more to the bus stop for another 7 miles.

7.5 mile run around Diamond Head before dawn and before the family got up. Taking our daughter to Sea Life Park for a dolphin encounter today. Our son gets to play on the beach with grandparents.

Was going to try to run again but it ended up being a long day at the sea park.

12.1 miles up the front of diamond head through Kahala and back to the hotel at dawn. A nice run before a day at the beach with the family.

11 miles up the front of diamond head and through Kahala and back to the hotel in 1:24. More pool and beach time today as well as a submarine ride with our son.