Philippians 4:13

I skipped my morning run as we had to get Robbie to the airport early this morning and I was not getting up at 3:30 to run today (I didn't even get to sleep in though).  Hope to get a decent run in at lunch.

8 miles at lunch in 59 minutes.  I had every type of surface to run on the path today...icy, slushy, snowpacked, wet, puddles and even dry.  A windy day that started off cool then heated up at the end when the sun broke through.  I almost skipped today based on the weather earlier, glad I didn't.  (Xodus)

Registered our Fast Running Blog Master's Team for Boston today, this should be fun!  Hope they approve the team with a mix of Idaho/Utah runners (Rob M, Steve A, Walter, Marlin and myself so far). 

It was cold (10 degrees) and slick outside so I headed to the gym for a mid-long run (at least for early morning).  2 mile warmup (7:00/6:27), then into a MP progression run from 6:22 to 5:56 over the course of the next 9 miles.  Mile 12 I pushed it up to finish in about 5:35 for 12 miles total in 1:14:40.  A good run...ran next to Marlin for most of the run.  Also saw Rex, Deborah, Lynette, Andrea, Mauri and McKay...the running group was well represented at the gym. (Kinvara) 

A friend of mine gave me a copy of the Rocky Mountain Running Race 2012 Guide.  I knew about half the people on the 2011 Marathon AG top finishers in the Rocky Mountain area...Jake, Ben, Paul, Marci, Lynette, Rob, Steve, Pat, Tyler, Scott, Fritz, Sasha, Julie, Joe, James, Allie, etc.  

I am not sure where the got the time for the top time in the women's 35-39 category because there was not a finisher by that name with that time at Pocatello marathon (top finisher was Penny Parrish with a 3:04). Lane Marley doesn't even show up on Marathonguide.com for 2011...could have done a bit better QA (plus they spelled my name wrong).

How about good ol' Idaho Falls, ranking 3rd overall in number of marathon finishers per captia in the Rocky mountain region (not including Ammon which is essentially Idaho Falls, could have been 2nd!). 

Congrats to the Pocatello marathon for being well represented in the marathon stats.

18.2 miles with Rob, Rob R, Caleb and Gray in the Sugarhouse area and up to the zoo and back, really early before we go to the USATF Level 1 Coaching Class.  Thanks to the Murphy's for putting up 3 wayward runners for the weekend.  A really good run, total time of 2:17:30 (roughly a 7:33 average pace...some slower warmup and uphills, fast down and a quick finish for last 0.2M).  Early morning long runs are much more fun with good friends to share the pain.  (Ride)

5 miles in 33:55 two loops arond Sugarhouse park and back to the house. Focused on something we were talking about at the class yesterday...the importance of front side mechanics (mostly relative to sprints) but it has application to endurance events.  I think by incorporating a better knee drive I will have more efficient power in my stride.  (ride)

Finishing up USATF coaching ed class today then heading home.   This will be a long day of sitting!

Got home a little late last night (10:30) and had a bit of a scratchy throat, so when Kami got up to go to spinning, I almost slept in.  Ended up going outside on a great morning for a run with Moxie.  10K untimed, but it was at a very honest pace with about 1.2 miles at a quick pace (MP).  I am focusing on my front side mechanics a bit to make my stride better.  I am a hamstring runner but have been neglecting my knee drive lately to help develop effcient power.  If I can just get that as a natural aspect of my stride, the cost of the USATF coaching education class was worth it! 

A beautiful day at lunch, I wish I had shorts but I didn't bring them so I was almost overdressed!  Sunny, warm (42 degrees) and calm made for a good run.  7.25 miles in 48:37...1 mile w/u, 5 miles at fast easy pace/slow MP (6:20, 6:30, 6:34, 6:28, 6:26), 1.25 miles cooldown.  I again focused on knee drive and straight power down and it made the run pretty easy in combination with my normal stride...this should be a good improvement.  (Cortana)

Kami finished her spinning class competition (Ride Across America) in third place...she worked really hard!

I had a hard time getting up this morning, a bit tired and with a scratchy throat. Managed to get up but decided on the gym due to the windy morning and waning motivation. Ran next to Marlin for the whole run which was helpful in keeping going instead of stepping off. I ran 9 miles in 59:25 with the last 1/4 at 5:02 pace. A better run than I was expecting this morning. (Kinvara)

I am in a training class for the next three days, so lunch run timing is unknown.  We did have a longer break today, but when I went outside it was getting colder, very wind (30mph) and starting to snow...so I went back in to eat lunch and catch up on work instead.

No run this morning, felt like crap so I slept in. Sore throat, headache, bodyaches.  If I am feeling better and have a decent break at lunch I will try short one then.

7 miles 47:45 on a beautiful day at lunch on the break from the worthless training course I have to take for my work.  (Ride)

8.4 miles with Curt early this morning in 1:02:30.  We ran through SRL and to Broadway (ran fast for about a mile to catch Marlin).  On the way back we ran into Andrea who was just heading out.  A good run (with Moxie too!) with a good friend, always a fun thing to start the day.  Now for the last day of my horrible training.  (Ride)

Got done with training (early!) and had a chance to get out on a beautiful day at lunch for a bit of speed work.  Warmed up for 1.5 miles, then into 4x0.5M with 0.25M recovery (~2-2.5minutes).  Odd splits with a bit of tailwind, even with headwind:  1-2:34, 2-2:41, 3-2:34, 4-2:40.  During the last two intervals I had a bit of intestinal distress and back stress, so I decided to forgo a 5th interval.  1.75 miles back to the office for a total of 6 miles in 41 minutes.  (Cortana)

Got out the door at 4:30am to meet Curt for a run. His knee was really bothering him so he decided to cut the run before we started.  I ran home and grabbed Moxie and we ran down Sunnyside.  On the way back ran into Lynette and we ran together for about 3 miles.  We peeled off to home and finished off 9 miles in around 1:13 for a nice easy recovery run.  (Ride)

3 miles in the late afternoon just to enjoy the 50 degree weather.  It was great!

Kami is off for the weekend to Moab for the Skinny Tire Festival with some girl friends, so the kids and I are going to have some time together!  Have fun Kami enjoying the beauty and warm weather in Moab.

Had a great time with running group at The Cellar last night.

We went out a bit later to try and get some warmer weather and sunshine.  Cache, Craig, Curt, Marlin and I drove to the top of the Sunnyside hill and ran down then onto the big rollers out towards Bone.   A good 14 mile run with a bit extra at the end in 1:44:35 (7:13 average).   A really great hill training run, glad we did it...gonna have a to do a few more of these before Boston!  (Ride)

Now for a day with the kids...swimming, movie, games...fun!  20 laps swimming with the kids,

I went out with Moxie when the kids were playing at the neighbors to enjoy the 55 degree weather.  Ran with Caleb for about a mile as he was finishing his 32 mile run!  4 miles in about 30 minutes for a nice easy warm weather run.

4 miles with Moxie and the kids riding their bikes.  We stopped at the park to play, then I dropped everyone off at home and finished off a couple more miles in the warm but bit windy conditions.  A nice day with the kids after church before Kami gets back from Moab.  (Cortana)

7 miles untimed with Moxie early on a warmish but windy morning.  Another early morning run to start off the week.  (Ride)

7.15 miles on a beautiful day at lunch in about 55 minutes. I was a bit overdressed in shorts, long sleeve shirt and light running jacket so I had to carry the jacket for about half the run. Ran easy for a mental health run...didn't help all that much to gear down work frustration but I liked being outside. (Cortana)

I didn't sleep well last night and woke up at 4:15am feeling tired and puny with a really bad sore throat (every morning for over a week now with this!).   It was really warm outside but a howling wind...I stood there trying to decide if doing a crappy run was worth the effort (I was not going to the gym!) or getting some extra rest was better.  I decided on the latter and will try for a decent run at lunch. 

No lunch run due to training schedule and work.  Maybe after work. 

Got news yesterday about our daughter's 6 year issue with intestinal issues.  The medical establishment has continually downplayed the issues and tried to pacify my wife's concerns.  She continued to push (going to SLC and  Boise to see specialists) with no results.  Finally we heard of a new practitioner in IF (only about 1-2 years) and went to her and have seen dramatic improvements.  We did some tests and come to find she may have some food sensitivities (as my wife suspected but poo-pooed by doctors) to gluten, cassein and peanuts...foods she loves.  So we are going on an adventure to move her (and to an extent all of us) to change some eating habits in a logical and thoughtful approach to see if this helps her with her issues.   Lots of debate out there on the usefulness of IGg tests and food intoleranace and the "doctors" we talk to are at either extreme position.  

I felt like crap again this morning but managed to get out for an easy untimed 10K with Moxie.  My first early morning outside run in shorts this year.  I wish this scratchy throat and congestion goes away soon.   (Ride)

No run today, I feel terrbile and am staying home from work to try to get well.

5 miles with Caleb and Glen in 36:44 just to get out for some air.  (Kinvara)

I finished my test for the USATF Level 1 certification, so I am now official and have the creds to be a coach!

Feeling much better this morning, so I went out on a very nice morning for a run (47 degrees, light breeze, cloudy with a chance of rain).  6 miles through SRL and back home to pick up Moxie for another 4 miles up and down Sunnyside.  10 miles in an easy 1:16 (7:36 avg).  It is nice to not have the scratchy throat and bodyaches, taking yesterday off from work and resting was a good idea.  (Ride)

6.35 miles in 44 minutes (6:55 avg) around the greenbelt on a decent running day...warmish with a light rain which wasn't bad as I had the right gear (hat, rain jacket, long sleeve shirt, shorts).  Good rainy progression run!  (Cortana)

A great but very hard long run today up in the foothills going to Bone.  A big group today...Marlin, Lynette, Curt, Alana, Lyndsi, Gary, Alicia, Cache and myself (then we saw Mauri up there as well).  This was a tough run on the rollers, on the way out we had a 35mph headwind then had the wind to our backs on the way home which was nice.

9.09 miles out in 1:09 (7:35 average), 8.91 miles back in 1:02 (6:57 average) for 18 miles total in 2:11.  About 4 of the miles coming back I was pushing a bit hard down into MP range.  I also spent a bit of time going back to check on the group and encouraging them during some of the harder sections.  A good character building run for my Boston training with some great friends!

Speaking of Boston, bib numbers are up!  My number is 215!  We should have a great Master's team:

Me 215

Steve A. 257

Walter 233

Rob M. 1077

Marlin 8168

10K in 44:40 with Moxie before church and before the blizzard hit.  It was a very pleasant morning for a run.  I saw Alana out as I was about to get home as she was heading home as well. (Kinvara)

An untimed 10K with Moxie on a cold windy morning.  Feel like the cold is coming back as I have a bit of a scratchy throat and tightness in my chest...this sucks! (Ride)

1.5 miles with Justin outside after work, then another 1.6 miles solo to get a short 5K in before dinner.  (Kinvara)

My cold (sore throat and body aches) is back so no run and no work today. Trying to get healed up to get back to real training and ready for the race on Sunday.

Up and out the door early for a run with Curt on a very nice morning.  Better part of 9 miles with Curt at a good clip, then finished off 10 miles before heading to work early today.  Total time of 1:13 (7:18 avg. pace) including a very easy first mile.  I will try to get a short run in with Justin after work.  (Ride)

Out the door at 4am for a couple of miles with Moxie before meeting Curt for a run.  Nice morning, a bit cool but no wind.  We ran through SRL and saw Marlin running his tempo run.  Nice pace for most of the run (7:00-7:15 pace).  On the way back we saw Andrea as well.  Overall 13 miles in 1:35 (including a warmup and cooldown) for a good longer morning run.  (Cortana)

4 miles in 25:20 on a beautiful day at lunch...in shorts and no shirt!  A great short quick run (1 mile easy, 3 miles at MP).  (Kinvara)

We are moving to Roxborough Park, CO (just kidding but I wish!).  I slept in and went out around 8:30.  An awesome run from our friends house over to the Highline Canal trail then into Chatfield State Park for 14.1 mile run in 1:39 (about a 7:05 avg).  A mix of paved trial, dirt trail and single track and it was fantastic...I wish I had access to running trails like this in IF!  On the way back I ran into a couple of runners and slowed up to run and chat with them.  A couple (Dan and Lisa Adams) from Fleming Island, FL who are visiting friends and also running Boston this year.  Good to have a bit of company on the run.

Now I have a dilemma...run the 20 mile race on Sunday in Westminster (about 45 minute drive away) or just go have some fun for a long run on the trails and not have to drive the 2 hours.  Plus later on Sunday we are driving to Colorado Springs to visit an old college buddy so the second option would save a lot of time but I might be tempted to not run quite as hard doing a solo trail 20 miler.  Thoughts on which option to do...hard focus on training or fun and family?

3 mile hike with the kids up Waterton Canyon, about half of it carrying a 4 or 7 year old on my shoulders.  At the bottom I talked with two pro marathoners from Boulder (Trent Briney and Tyler McCandless), both who ran OT in Houston) after their 15 miler.  Asked about the training run this weekend and they said just run Waterton Canyon (6-7 mile out and back) with a good honest uphill grade then back down as the better training for Boston.  Think that is what I am leaning towards.

Now for a beer before heading to Casa Bonita for our friend's daughter's 9 year birthday party!

Drove up to Waterton canyon with the ladies and I did my run while they walked.  6 miles up (to about 5900 feet) in just over 7 minute pace into a stiff morning canyon wind, a pretty tough workout.  Turned around and ran back down at just over 6 minute pace for a total of 12 miles in 1:20.  (Ride)

We got back just in time to hook up with the families and get off to the soccer game this morning.  Now for a day of fun with the families in the beautiful weather!  Maybe a short run later today and getting prepped for the 20 miler in Waterton Canyon tomorrow morning. 

After a day with the family and helping put together some Legos, went out for a short 4.25 mile on the pathways through the Village in 30:45.  Nice and easy, now ready for grillin' and beers!  Oh, and two bottles of "Las Rojas" wine too!

Up early for a cup of cofee and an PowerBar.  Started my run at 7am up Waterton Canyon to the trailhead for the Roxborough Park trail just past the Strontia Creek dam (a good size concrete dam) at approximately 6000 feet elevation (uphill into a canyon downhill wind).  Decent pace up (about 7:00) then back down to the parking lot.  

Stopped at the top for a PowerBar but had to stop 3 times during the run for pit stops and had a bit of a sour stomach from 11-15 miles.  Nearly bailed when I got back to the car at 13 miles, but forced myself back up the hill...glad I did. 

Finished off 20 miles in 2:18 (6:54 average pace) and about 1200 feet of climbing and faster running back down. 

Over 53 miles of running in the past 3 days, most all of it on trails or dirt roads!

Now for a big family breakfast then off to visit a college buddy and his family for the afternoon.

Had fun catching up with our friends and visiting Garden of the Gods!

Slept in, ate half a PowerBar then went out about 7:30.  9 miles from the house onto the Highline Canal trail at a very slow recovery pace.  I kinda bonked the last mile as I was getting tired and VERY hungry.

Taking the families to the acquarium and some play time this afternoon.

7 miles in 52 minutes.  Slept in and went out a bit later after the sun was up and the smoke from the forest fires had cleared.  Still a bit smoky (can barely see Waterton canyon), so I cut the run short and might run later. (ride)

Now we are off to take our son to the Museum of Nature and Science.  A full day walking around the museum, my feet are tired and a dinner and a beer are calling...and the smoke is back from the fires.  So, no additional run today, I will just go longer tomorrow on the single tracks in Chatfield State Park.

Slept in, downed some coffee and a PowerBar then went out for my run about 8:00.  I took Jon's advice and ran up in Roxborough Park.  I am glad I did as the air was clear unlike the air at the lower elevations...could barely see downtown from the smoke and haze.

I ran from the Community center up through the neighborhood and into the backside of the state park.  Wow, what a climb and a great scenery.  12 miles total in 1:32, over half of the run over 6000 feet (highest elevation around 6400 feet!)...big climbs and rollers. 

I was going to do a loop through the park but couldn't find the trail head I was looking for so I did an out and back...half on single track and dirt paths, half on the paved pathway in the neighborhood.  (ride)

Went for a hike with the families in Roxborough State Park.  3 miles around the loop, most of it pushing a stroller with a sleep 1 year old or doing a bit of running catching up with everyone after doubling back to get forgotten water bottles.  Kids did great on the hike!  Stopped for a lunch break in the great weather then headed back home for play/nap time (nap time for me too!). 

Went out after eating a PowerBar and just before sunrise for my last run on vacation.  10.5 miles in 1:19 from the house then onto the Highline Canal trail for 7.5 miles.  Good early run, now we are heading home later today.  (ride)

Returned home from our Colorado vacation very late last night so I didn't get to sleep until after mid-night.  As a result, I decided to sleep in and catch up rather than push for an early morning run.  Picked up Moxie from the "doggy social club and bathhouse"...she did great but was excited to see us (and we to see her in return!).

5.5 miles in the cool, windy and drizzly weather at lunch around the greenbelt in 38:30.  Just nice and easy, got done just before the rain started to pick up.  (Cortana)

Went out a bit later with Craig, Cache and Curt for my last mid-long run on a glorious morning, I was overdressed and had to stash gear about 4 miles into the run.  Ran most of the run with Craig as we pushed the pace a bit more than Curt and Cache.  Dropped down into slow MP for a few miles and then backed off a little as Craig was doing 22 miles today.

Overall 14 miles in 1:35 for a 6:47 average pace which felt very easy and controlled, a good confidence run for Boston prep. (Fastwitch)