Philippians 4:13

My quads are still really sore from Tuesday's tempo workout.  I got up a bit late and had to be back early so Kami could get to work so I only ran 4M in a light snow in 34:44...ouch!  I will try to go longer at lunchtime today.  (Tornado)

8.1M in 59:30 on a day that was actually better than it looked.  When I first started, it was snowing, overcast and windy, but the temperature wasn't too bad.  After a while, the snow let up and the sun actually came out at the end of the run.  My quads were still burning at the start of the run but feel much better now afterwards. 

6M early this morning on slick pathways from the snow and ice last night in a leisurely 47:39.   Legs feeling a bit better.  I will get another run in at lunch before the storm and wind that are predicted hit later today.  Tomorrow's run is questionable...sustained 45mph winds with gusts to 60+mph!  (Tornado)

8M in 58 minutes flat around the greenbelt at lunch today.  Very windy (especially heading out) with ok temps and mostly cloudy conditions.  7:15 average isn't bad for this weather and I wanted to get a bit more mileage today as I am uncertain about tomorrow's run.  (Trigon)

13.1M in 1:45 with Jon Allen and Andrea on a nasty windy, cold day.  The wind was really strong out of the SW, so we zigzagged through the number streets to take advantage of the windbreaks.  The streets were getting more slick as the run progressed and the windy got worse and the temps dropped so I was happy to end the run at 13 miles.  Even my PowerBar Gel Blasts were hard to get down (but helped on a nasty cold day).

Now, we'll see if the Easter egg hunt for the kids actually takes place this morning in the nasty weather!

5M on a glorious morning.  Woke up with the kids to see what the Easter Bunny had brought them then went out for an easy 5M in 35:51 before going to church.

 Happy Easter...the Lord has risen, He has risen indeed!

7.5M in 57:50 on a warmer but rainy morning.  Got up early to get the run done before Kami went to spinning class.  Staying home today with a sick daughter, but will try to get another run in when Kami gets back from work later today.

6.5M up and down the Sunnyside hill after Kami got back from work and school was out.  It was nearly 55 degrees with a light breeze and decent weather at 4pm for the run.  I forgot how good a climb this road is...slow up, fast down for a total time of 43:15 (7:50 up pace, 5:40 down pace).  Glad I went when I did, as it is now snowing hard!!!

I woke up to 3 inches of new snow and windy conditions...TM time!  It was super slick outside so I am glad I didn't try an outside run this morning.

6.5M at an average 6:28 pace, 3.5M just over 6:30 pace, 3M under 6:25 pace.   Nice easy run...looking forward to warm weather in 2 days!  (Tornado)

6M in 42:22 on a surprising nice day at lunch.  Warm with a light breeze and sunny, so I nearly was overdressed.  Retired my Trigon Ride 2 and used my Ride 1's (out of retirement after a long rest!) today as I thought the pathway would be full of puddles, but it wasn't.    Good lunch run!  (Trigon Ride 1

No run today. Decided to sleep in before a long travel day with the family and gave myself permission to have a day off...I think I needed it anyways. 

Made it to Melbourne, FL with no really issues.  Checked in to the hotel on the beach...in nice warm weather.  Found out we forgot a couple of things (tie for me, Kami's hat) and I lost the key to our check luggage!  Had to make a run to Walmart at 11:30pm to buy a hacksaw to cut it off...thanks Kevin for the hand late at night!

Got up early and ran 10M down and back route 1A1 along the beach in great weather..warm with a slight breeze.  Nice and easy after the long day yesterday and a short sleep so the time wasn't fast (1:16 and change).  But a great warm run! 

Sunrise on the beach...perfect.  What a view from the lanai in our room!  Now off to breakfast with Kevin and Jeana (groom and bride for this weekend's nuptials) and a day on the beach with the kids!

I slept in and only got a short 5.1M run in before taking Kami to the other hotel to exercise (our hotel's room is under rennovation) while the kid's and I played on the beach and in the pool.  

Spent the day at Kennedy Space Center, then came back and played on the beach.  I did 1.25M on the beach barefoot, that was fun.  A fun busy day!

10.75M early up and down A1A, then 3.5M on the beach barefoot while then kid's played.  Then we spent the day at Kevin's wedding and played more on the beach before finishing the day with the folks for a few last drinks.  Good day!

10.1M on A1A in 1:14 early with the last 0.5M at slow MP.  Another beach day or back to KSC...ah, choices!  I want to do another 4M on the beach later today.

No beach run today as we spent most of the day at the KSC on the tour...great time, cool place!  Got back to the hotel and spent a little time on the beach until we started seeing lots of jellyfish, including some really big ones, washing up on the shore and it really freaked out the kids...so to the pool it was!

11.1M at just under 7:30 average pace early up and down A1A on another nice warm morning.  Last day in Melbourne, so we plan to enjoy some beach/pool time then some more time with Kevin and Jeana before our early flight home tomorrow.   I might try for the beach run today that I didn't get yesterday.

3.5M barefoot on the beach in wonderful temps and sunshine...I love Florida!!!

No run today, a long day of travelling.  Got up at 4am Eastern and didn't get home until 7:15pm Mountain time!!!  We are one tired family.

Up at 4:30 for an easy 6M in 47 minutes...still tired but glad to be home.  (tornado)

5M at lunch in 31:40 on  a beautiful day...sunny, nice temp and a slight breeze!  (Trigon)

Estimated 1 mile of running while referreeing my son's first soccer game of the season tonight (they won 3-0!).  Great job, boys.

7M is 54:50 early on a nice morning prior to Kami going to work.  Just easy as I am still kinda tired from the travel on Tuesday.  Planning an interval run at lunch today (1/2 miles) and a 20 miler on Saturday morning to finish off the week and try to get ready for Ogden.  (tornado)

What a gorgeous day at lunch...sunny, 60 degrees and a light wind, just awesome!  1.75M warmup to the river front road on the greenbelt then started my 6x0.5M intervals with 0.25M recovery.  1-2:35, 2-2:46, 3-2:43, 4-2:46, 5-2:49, 6-2:52.  Not really as fast as I wanted (except the first one) and I had a little right hip twing on the last two so I slowed a bit but at least I got some speedwork in my training.  Finished off with a 1.75M recovery back to the office for a total time of 50:53.  (Trigon)

Out the door at 4:20am for an easy recovery run.  Tired and a bit sore (hips, knees) for the first 3 miles then I finally felt like I was into the run.  6.2M at a very easy pace (too slow to write down).  Another easy run today before a long run tomorrow morning.  (Tornado)

6.3M in 46 minutes on another beautiful day at lunch...60 degrees, sunny and a light breeze.  Another recovery run in prep for tomorrow's long run (early before a church meeting...and on our 17th anniversary).  (Trigon)

Got up early and out the door at 5am for my 20 mile run.  It was 50 degrees and beautiful for a long run.  First 10 miles in 1:14:25 then stopped at home for a pit stop and PowerBar Gels and water.  Out for the remainder through Snake River Landing and around the greenbelt.  Finished the second 10.1 miles in 1:09 and change for an overall average of 7:12 which included the really easy first 5 mile warmup.  Felt great throughout, a little tightness in the left ITB at the end but no worries.

 Then back home for a shower and breakfast before a 3 hour meeting at church, then to the bike shop with Kami to fit her to her bike better, pick up the kid's from the museum and lunch.  Got back home to do some yardwork then off to a surprise birthday party for a friend after dropping the kids off at my parents for the night so Kami and I can go out for our 17th anniversary!  A busy but fun day!

7M on a beautiful morning in 50:27.  Nice and easy to start then picked it up at the end to run a slow MP.  My right hip had a bit of a twinge which made it hard to put power into the kick and felt like I was running with a hitch in my step.  Will try to stretch it out to see if that helps.

4:30am...7M easy, but picked up the pace to run sub-7:00 for the last 2 miles for a total time of 54:15 on a nice morning (38 degrees, no wind).  Can't wait to see the results of those running Boston today (go Dan, Reed, Walter, Jim, Dave, etc.).  (tornado)

6.5M at lunch in 42 minutes on an awesome day...65 degrees, sunny, light breeze.  Started off slower and easy with Pat for the first 1.5M then picked it up for 4.25 MP miles averaging between 5:58 - 6:10.   The last 0.75M I slowed to just under 7 minute pace to cool down.  Great run today...motivated by my good buddy Dan who just ran 3:20:15 at Boston for a 7 minute PR!

4:30am, 42 degrees...6 miles slow (49 minutes).  Really tired this morning and I don't think I woke up until about 2.5 miles into the run.  Try to get 5 miles at lunch today.  (Tornado)

5M on the desert in beautiful weather again (supposed to change tonight!).  3M relatively easy, then I picked mile 4 up to MP and mile 5 at around 5:50ish for an overall time of 33:07 (6:37 avg.).  (Trigon)

Supposed to get my Brooks Defyance 4 Test shoes in the mail today to wear as part of the Lab Rats program.  Only run in Brooks shoes once (Adrenaline...to heavy and bulky) so this should be fun!

My alarm didn't go off this morning so I got an extra hour of sleep and got out the door for my run at 5:15am.  Ran some of the time in a light rain, but it was warm out so this wasn't a problem.  Because I was running late, I tried to push the pace for my normal morning run and finished in 43:17 with the last 2.2M at MP.  Good run, felt great!  (Tornado)

5M out on the desert at lunch in between rain showers on a gorgeous day (54 degrees, sunny, light breeze) in 31:55 (6:23 avg).  Pace felt very controlled and easy and good quality lslow MP run. (Trigon)

7.5M at 4:30am in a steady rain but warmish (46 degrees) in a total time of 57:29 (7:40 avg. pace).  Kinda pleasant being out there in the rain, it let up a bit in the second half but I was still pretty wet when I got done. (Tornado)

Went out at lunch and ran with Rob (robpod) in the wet and windy weather.  Cold and soaked by the time I got down, but it was fun running with Rob!  6.2M in 46 and change.  I was hoping to run in the Brooks Defyance 4 test shoes, but didn't want the first run in them to get them totally soaked...I will save them for this weekend.  (Trigon)

Planning a good hill workout tomorrow (Sunnyside hill...I will run while Kami bikes it), followed by a 18-20 miler on Saturday and another hill workout Sunday to get a hard weekend of training in for Ogden.

Weather was a bit cool and wet this morning, so our plan to have Kami bike up the Sunnyside hill while I ran was scuttled, but I still tackled it.  Met Robpod at the start and ran 1 mile with him then took off into the fog (which was kind of nice so I didn't have to see the hill looming ahead of me.).  5.17M to the top in 40 minutes with mile 4 (a really tough bugger) in 8:05 pace.  Turned around and hit the downhill back averaging around a 5:35 pace then I tacked on about 2 mile cooldown at the end.   1400 elevation gain and drop in the main 5M legs (up/down) as shown on the Course Tool map (Sunnyside Hill out and back).  Total time of 1:22:12 for 12.1 miles. 

 I ran in the new Defyance 4 test shoes...like the weight, still deciding on the cushioning, support was ok but still need a few more runs to decide how the fit and overall feel is for me.

5:15am out the door for my 20 miler in decent weather (34 degrees, no wind and clear skies).  Kind of a progression run, starting out easy then picking up through the course of the run.  10 miles out and back on Sunnyside down to Ammon.  A quick pit stop and fueling with PowerBar Gel Blasts then back out for the second half.  Ran with Lynette and Andrea for a little bit but needed to pick up the pace.  Ran into Curt Wells and chatted for a bit.  Picked it up for the last 5 miles, but still not as fast as I wanted.  Stopped at home at 18 miles to shed a layer then finished off the last 2 miles and pushing mile 20 (tied for fastest mile with mile 15).  Total time 2:27:07 for a 7:17 average. 

The Defyance shoes felt really good today.  At first I thought the forefoot was a little to flat but they were actually pretty responsive.  

Family time today (taking Justin to a birthday party) and BBQ at friend's tonight (Robpod from the Blog).

I have been trying to fight off a head cold the last couple of days and it hit me last night.  Woke up stuffy and tired, but usually feel better after a run which was the case again.  8M progression run (8:13 to 7:13) in 1:00:55.  Feel better but head is still stuffed up and I have to travel tomorrow which will suck if I don't start feeling better.

4:15am out the door for an early and easy 8M in 1:03.  Left achilles a bit achy, not sure if this is due to the runs over the weekend or the new shoes.  It felt better after the run in different shoes so I will have to see after trying the Defyance again.  Off on travel again so this might be my only run today depending on our schedule this evening.  (tornado)

10 miles at 5:00am from the hotel...hills, hills, hills. Got done just as it started to rain. Off to meetings.

4M in 30 minutes after work and dinner along the river levee from the hotel.  Nice easy run to finish off the day.

6M in 46:39 early along the river levee, across the bridge and back and through my favorite neighborhood on the river (great old wonderful houses!).  More meetings today then an awesome hill run this afternoon!

8M hill run (3 miles uphill, 3 miles downhill, 2 miles of rollers and flat) in Devou Park.  Great workout in 1:01:43 to the top with a great view of the city.  Beautiful relaxation time after a long day of meetings.

5am out the door for a 7.1 mile run in 59 minutes flat.  Down the levee, across the river and to the top of the hill in the mother of all stair climbs (Mt. Adams Steps up to the Church of the Steps)!  Good early morning run, beautiful scenery and weather...not looking forward to the weather back home.

Meetings today then flying home so this is the only run today...want to be home with my family this travelling is getting old.

4:20am out the door for a cold, easy run in 47:45 down Sunnyside and back.  Left ITB was a bit tender this morning.  Hope the weather is good for a lunch run today...glad to be back home. (Tornado)

6.1M at lunch in 40 minutes exactly.  Ok weather, coolish, a spitting snow/rain and a little wind but not bad.  Started easy (right at 7:00 pace) and finished the last 3 miles in 6:30 or below for an overall average of 6:35.  ITB better but it was still there talking to me.  (Defyance)