Philippians 4:13

Our last day in Hawaii. 11.5 miles on my usual route before packing up and having one more day at the beach and pool. A red eye flight so we get to try to sleep on the plane to SLC.

After a long day of travel to get home, we settled back in and got stuff organized from the trip.  I was tired but kinda wired and was going to brave the wind and go for a run.  Then I stepped outside and was nearly blown over by the 45+ mph gusts!  Nope, I don't need the miles that bad and went back in to watch a movie and relax with Kami.

After 10 hours of sleep to catch up from the trip, I went out for a run on a decent morning after spending some time with my son.

7 miles with Moxie and just over a 7 minute pace, then dropped her off and went back out for more miles.  Another 6.1 miles with 4 at a good MP for a total of 13.1 miles in 1:30:15.

After making brunch for the family, went back out for another 5 miles in 36:35 to close out a longish day. 

An easy 10k this morning with Moxie in cool conditions (28 degrees).  Nothing special just getting my first 4:30am run in again after a week of sleeping in.  (Ride Red)

6.5 slow easy miles on the greenbelt at lunch on a windy cool day with Pat B. in 46:53.  Not the best of runs, just an easy run against a very stiff wind and intestinal issues the last 2.5 miles.  (Tangent 1)

A slow 8.4 miles early this morning with Moxie.  Warmer but a good breeze made for a decent run, but my left glute and hamstring were tight so I just took it easy.  Only run for today due to work schedule.

8 easy miles with Moxie on a cool morning (30 degree) but it was pretty pleasant.  Hopefully can get another run in after work today, I will see.  (Ride Red)

Cold, snowy and wet outside, so I went to the gym for a hard tempo run. 

1 mile warmup at ~6:45 pace, then into the tempo.  9 mile progression starting at 5:52 and speeding up to 5:27 pace at the start of the last mile, then bumped up to 5:15 pace before the last 0.1M at 4:45 pace.  Total time for the 10 mile run was 57:40, 5:46 average pace. 

Overall felt really good and controlled and the last few miles I felt strong.  A good quality run after so easy miles the last couple of weeks.  (Launch)

5 miles in snowy and wet conditions at lunch.  Not too cold and no real wind so it wasn't bad running actually.  Total time of 37:50, every mile between 7:35-7:33...very consistent easy pace after the tempo run this morning.  (Tornado)

I slept in this morning (my day off) and went running after the kids left for school.  We woke up to 2 inches of new snow, but the roads were clear, no wind and ok temp (31 degrees).  I decided it was time for my first outside hill workout today (even after yesterday's tempo run) and drove to the bottom of the Sunnyside hill for a up and back run. 

First 5.2 miles in 45:40 minutes with no stopping my first time up this hill this year. Considering my run yesterday, I will take it.   Back down to 10 miles in 31 minutes for an easy downhill run not pushing at all but just going with the flow. Tacked on 1 easy mile at the end for an 11 mile total in 1:23:30.  Good run today before a long run tomorrow. 

We were told yesterday to report to work Monday even if a spending bill is not passed today as the DOE has money available to cover about 2 weeks of operations with our no year appropriations, but this is still stupid politics going on right now with our Congress.  So, I will be paid and not furloughed but we have wasted millions of dollars in planning and lack of efficiency due to employee morale issues.

20 miles in 2:30:49 on a great morning for a run...low to mid 30's and no wind!  I ran 4 miles with Moxie (bumped into Marlin who was looking great and doing awesome on his 20 miler this morning) then dropped her off and joined the gang for our run together.  Ran the next 11 miles with Andrea and McKay (and Deborah for a bit) with some good up tempo miles (7:00 pace) for a while then dropped them off and kept going.  I ran into Curt and ran with him for a few before he headed home then finished off the last 2 miles solo.  Overall a great run at the end of a big mileage week.

Lots of runners out this morning...just to name the ones I knew:  Marlin, Andrea, McKay, Deborah, Curt, Nate, Steve and Brett.  I had to have seen about 2 dozen runners today!

Went out for my run in the early afternoon after church.  1 mile with Moxie and the kids then went for 9 miles solo at an average pace of 7:23.  It was a relatively warm afternoon (50 degrees) but with a good wind which cooled things off. When I got home we played a mean game of tag in the backyard for about an hour (me, kids, Moxie) which I will count for another mile.  By the time I was done with all this, my hips were aching a bit...dang getting old!

An early morning run on a good day...40 degrees and a light breeze.  Just ran easy this morning as I was a bit tired and still a little sore in my hips.  7 miles with Moxie then another 2 miles solo in 1:14. 

Probably my only run today as I am planning on taking my project guys out to lunch and Kami will be doing a group ride tonight.  Maybe take the kids out for a little to help them get ready for their 5k the end of the month.

It was a nice enough morning today (35 degrees, no wind) but wanted to get a speed workout in and know that I need the gym to help me at 4:30am to run fast (and just wake up!).  So off the TM at the gym for 0.5M intervals (10 of them was the plan).  1 mile easy, 0.5M intervals with 0.25M recovery (except after 5th one, 0.5M recovery), 1.5M recovery at the end (recovery at slow MP). 

It turned out the be a good morning of progression in my intervals, here are the paces for the intervals:  5:39, 5:33, 5:27, 5:21, 5:15, 5:10, 5:05, 5:00, 4:55, 4:50.  Total time for the 10 miles of running was 58:10 for a 5:49 average...a good morning and my hips felt good!

I ran on a great day at lunch (48 degrees, sunny, light breeze) around the greenbelt for a short 4.8 miles at 7:27 avg. pace.  Went short due to a conference call in the early afternoon...which when I got to my office had been postponed after I left to run! 

Ran with Andrea and Lynette this morning up Sunnyside and back to the cemetary for 7.5 miles (58 minutes).  Nice and easy up the hill into a headwind then easy and relaxed back down.  A beautiful view of all the city lights from up there...plus a great view of all the stars away from the city lights.  I will definitely have to do this in the dark more often!  (Ride Red)

4 easy miles in 29:50 out on the desert in nice running conditions.  This is my first run out here in months!  Legs feeling the last 2 days of workouts, especially my left calf...tender but just muscle soreness.  (Tornado)

Very windy and cool outside today, really tired and my left calf  was really tight so I headed to the gym for an early morning easy workout.   8 miles in 51 minutes...1 mile easy, 7 miles in the MP range starting slow (6:22) and ending at goal MP or a little better (5:49).  A good run, but my calf is still a bit sore.

I was slammed at work today and did not get a second run in at lunch or after work due to family commitments.  Probably good as my calf was still sore.

8 miles at 7:32 pace, 6.5 miles of the run with Gray.  Good early morning run but my left calf is still tight.  Thinking about a 5K in the morning but will have to see how the calf and my schedule are looking.  (Ride Red)

A beautiful day at lunch for a run, 47 degrees, sunny and a light breeze. Ran down to SRL and started heading back when I saw Dan, so I ran with him for the rest of his run.  A total of 8.25 miles in 1:00:20.  Nice run, legs felt most good just a little fatigued from the mileage the last couple of weeks.  Now the weather is supposed to turn ugly for the rest of the weekend. (Tornado)

Slept in and went out for an easy 5 mile run with Moxie when Kami left to go spinning at the gym.  The kid's stayed at my parents last night so we just took this morning easy.  After dropping Moxie off at home, I drove the start of the local 5k race.

After registering, ran an easy 2 miles in 14:50 to keep warm on the cool, very windy and slightly rainy day.  Hooked up with Gray at the start and we took off.  It was an out and back course, first mile with the wind, next half and half, third mile into a good headwind.  The first mile was flat, then rollers for the second and flat for the remainder.  Just tried to keep up and in touch with Gray on this yucky morning running controlled.  1-5:30ish, 2-5:50ish, 3-5:40ish, 0.1 - 0:14 for an overall time of 17:20ish.  Not too happy with the time, but the conditions, my left calf and my disdain for 5k's made it more acceptable.

Drove home and ran another 5 miles in 37 minutes to get my mileage for the week to where I wanted it.  Now for a day with the family.

Today, Kami and I have been married for 18 awesome years!  I am blessed to have such a wonderful person in my life.

 10 miles in 1:08:00 before church.  2.5 miles with Moxie but she was running slow so I ran her home and went back out.  It was a VERY windy day which made the run no so pleasant, but I was able to push the pace for about 4 miles into the slow MP range.  The rest felt like it but were slower due to the swirling winds.  Glad to get out and get this one done.

Palm Sunday!  From Zechariah 9: 

 ⁹ Rejoice greatly, Daughter Zion!
   Shout, Daughter Jerusalem!
See, your king comes to you,
   righteous and victorious,
lowly and riding on a donkey,
   on a colt, the foal of a donkey.
¹⁰ I will take away the chariots from Ephraim
   and the warhorses from Jerusalem,
   and the battle bow will be broken.
He will proclaim peace to the nations.
   His rule will extend from sea to sea
   and from the River to the ends of the earth.

It was windy and pouring rain outside this morning, so I headed to the gym for a MP progression workout.  1 mile easy warmup, then 9 miles starting at 6:15 pace and progressing to 5:30 pace (last 0.1 mile strider at 5:03).  Total for the 10 miles was 60:40...overall a good workout to start the workweek. (Launch)

On a side note, Mr. Cocky is coming back to the gym now and is still trying to pose next to me on the TM.  He now gets on the machine next to me, runs about 2 mph slower than me and sings out loud during his run all the time puffing up his chest to look "sexy" to the ladies...give me a break!

5 miles on a cool windy day at lunch around the greenbelt in 33:40.  Nice and easy and controlled, felt good to keep this pace with the wind (I really focused on my knee drive).  (Tangent 1)

8 miles early on a calm but chilly morning in 1:01.  6.5 miles with Gray and the rest solo, just nice and easy as the legs were tired from yesterday. (Ride Red)

No lunch run, got caught up in meetings at work.  4 miles after work in 29 minutes on a cool and windy afternoon.  (Tangent 1)

It was 20 degrees outside and I got a text from Gray saying he wasn't running early today, so I went to the warm gym instead of gearing up for cold weather.   Speedwork this morning...12x0.5M intervals!

1 mile w/u, then right into intervals with 0.25M recovery at 6:22 pace.  Pace for intervals:  5:36, 5:33, 5:30, 5:27, 5:24, 5:21, 5:18, 5:15, 5:13, 5:10, 5:07, 5:05.  0.25M cooldown for a total of 10 miles in 58:05.   Left leg is hammered (especially my calf) so I will make this a one run day.

7 easy early miles on a nice morning (37 degrees, no wind) in 56 minutes.  Sore and tired from yesterday (work and workout) and had to go short as my daughter woke up with a stomachache.  I needed to get home to watch her while my wife went to spinning. (Ride Red)

I am taking the morning off to do presentation/discussion at Idaho State University with a physical education class on marathon running...should be fun!   I also had a chance to catch up with Kory over a cup of coffee...good to see him.

I had a bit of time before heading back to work after getting home from Pocatello, so I ran an easy 4 miles in 28:15 in between rainstorms...beautiful weather while I was running.  (Kinvara)

It was 22 degrees with snow and ice on the ground when I woke up this morning so I headed to the gym.  1 mile easy, 7 miles at MP (last 1.5 miles at sub-6:00 pace) for 8 miles in 50:08 (6:16 average).  I saw my buddy McKay and chatted about his Boston experience.  (Tangent 3)

After getting home and taking the kids to school, I went outside around 9am for another run in sunny but cool conditions for an easy finishing run for the day.  6 miles in 44 minutes up and down Sunnyside...nice and easy and felt really good.  (Ride Red)

20 miles this morning in 2:33:30.  Went out early with Moxie for 3 miles then dropped her off before meeting up with the group.  It was a chilly morning when we started (20 degrees) but warmed up nicely by the time I was done (40 degrees).  Met up with Andrea, Curt and Deborah and ran around the river and back then I extended down Sunnyside for my total.  About mile 10 my left leg was protesting the 3 hard workouts this week and the big mileage but I got it done.

Afterwards, took the kids to an Easter egg hunt, spend some time with my brother and parents, went to the grand opening of Teton Running and chatted with folks and ate lunch.  Now we are back home to finish up Easter activities...coloring hard boiled eggs, making an Easter cake, etc.  

A wonderful day outside to play with the kids as well.   Let's hope it holds for the rest of the weekend.

He is risen...He is risen indeed, Hallelujah! 

Took today off to celebrate Easter and the resurrection of our Lord, Jesus Christ.  I spent the day with my family and just had fun relaxing.

9 miles in 1:08 on a cool, windy and rainy morning.  Just a nice easy early run with Moxie...this was her longest run ever and she did great!  (Tangent 3)

5 miles at lunch in 35:50 on a cold, VERY windy day (20mph sustained with 35mph gusts). When is this crap going to end? (Tangent 1)

Headed to the gym for an interval workout this morning...11x0.5M.  1 mile warmup, then intervals with 0.25M recovery at 6:22 pace.  Pace for the intervals:  5:36, 5:33, 5:30, 5:27, 5:21, 5:18, 5:15, 5:13, 5:10, 5:07.  0.5M easy recovery then 0.5M at slow MP for a total time of 58:44 (5:53 avg. pace).  I was feeling this one at the end and my stomach was getting twisted a bit, but I got it done.  (Launch)

6.3 easy miles at lunch in 49:15.  It was snowing and sunny at the same time for almost my whole run...only in Idaho (and Utah I suppose!). 

I didn't feel like facing the cold morning so I headed to the gym for a run...my left hammy no likey, it is really tight and sore.  I ran easy this morning, 1 mile very easy then 7 miles at slow MP (6:22), 1 mile at 6:00, then 1 mile cooldown for a total time of 1:04:30.  I was really tired and mentally tired from work and a long church meeting last night so this was a tough run.  (TSD5)

No lunch run today.  I was really busy at work and decided to just rest my leg rather than run empty miles (even though I brought my running gear and it was gorgeous outside...actually will power to NOT run is hard to come by at times). 

Went outside on a warmish but pretty windy morning.  Left to go meet Gray and after seeing time I realized he probably wasn't coming, went home checked the text messages (yep, not coming) then grabbed Moxie and finished off 8 miles in 1:05.  A good morning run, left leg felt pretty good...still a bit tight but nothing like yesterday.  

Came home today to take care of my sick daughter while my wife went to work to get some things finished up.  Ran 5 miles in 35:40 during lunch when she came home on a warm but very windy afternoon in the neighborhood.  Taking her to the doctor after I pick up my son from school later today...hope she starts feeling better.

I woke up to 2 inches of snow outside and 25 degrees...gym time.  1 mile easy warmup, 9 miles at MP or better for a total time of 1:02:50 for 10 miles.  Felt really good overall and the pace was very comfortable.  It is now a beautiful day outside and I will try to get a good run in at lunch.  (TSD5)

6.7 miles on a beautiful day at lunch in 49:10.  Cool (33 degrees) but bright sunshine and a light breeze made it great to run in shorts, long sleeves, PowerBar vest and light gloves.  Nice to have the Vitamin-D and sun on my face!  (Tangent 1)

I got up early and met Gray for about 4 miles at 6am, then hooked up with the gang for some more.  Most of the time Gray and I were out front pushing the pace a bit, including about 4 miles of sub-6:30 pace.  Finished off 14 miles then got home to get the kids ready for their school's 5k fundraiser, the Sunnyside 5k.

The kid's hooked up with their friends and the start and I chatted with a few folks including Alana and Curt.  The gun went off and in less than 0.1M the course directing folks turned the whole crowd the wrong way at the first intersection!  I started at the back with the kids and burned it out to the front of the crowd yelling they turned the wrong way.  Curt was at the front of the pack and ran about 0.25 miles down the road before I got to him to come back.  He was trying to run hard and had kinda given up but I convinced him we could get him back up with the leaders and we took off.  As we were running, I stopped to say hi to my kids and their friends and walked with Katelyn for a little bit then took off to help Curt again after they told me to go for it.    Not too bad for starting at the back, walking with the kids and running a detour after a 14 mile warmup!

At around the official 1 mile mark we were within about 100 yards of the leaders and kept pushing.  We passed the first women about 1.5 miles and were reeling in the front men.  I caught up to the young kid in the lead and was hoping Curt was behind me.  As I passed the young man, he heard me coming and was trying to quicken the pace as I was approaching and then he tried to keep up...so he awakened my competitive juices and I just put the pedal down.  From about the 2 mile mark on I was running solo and gaining ground so I just ran at a good clip but not too hard and finished the official 5k in around 20:10 which was actually about 3.5 miles with the wrong turn at the start (I didn't wear my GPS, just my Timex watch so didn't get the exact split or mileage).

I then ran back to find the kids.  I found Katelyn (and Lauren and her mom Holly) and walked with her a little then got her running again.  Took the short cut and found the boys and ran them all the way home then back out to help Katelyn finish.  They both did great and surprised themselves that they could do the 5k and like it...they both finished strong and with smiles on their faces!  

This was my third 20 miler this month, so my endurance based has really kicked up.  I also have done well with the speed work, but it has been on the TM and now time to start hitting fast miles outside to improve my knee drive and toe off to focus on power.

Afterwards, stuck around for the awards and raffle (we all won something, they had almost 100 raffle prizes) and got to talk to some friends and let the kids hang out for a bit.  What a good day (running and weather wise, it was beautiful for the run!) and a good turnout for the fundraiser (~400 people!).  

 Did some yardwork and getting the toys out for the kids.  As I was doing this, I found that we had some guests in our shed...mice!  Cleaned up the shed, rid it of mice and found what items they had gotten into, a bit of a mess but it could have been worse and found them in the house like at our last place!