Philippians 4:13

Early morning 6.5M before Kami went to work at 5:30am.  Best early morning run I have had in quite a while,  a good progression run from a 7:42 pace to a 6:36 pace that felt very easy the entire time!  Splits:  7:42, 7:14, 7:01, 6:57, 6:43, 6:41, 6:36 (for 0.5M).  Overall  a really good run except one thing...I was running in a SNOW storm!  It is now May, what the #$%@? 

total time: 45:34  (Saucony Stratos - 302 miles)

Good 6.05M run at lunchtime.  The weather was cooperating and had stopped snowing and got a bit warmer.  Nice pace steadily between 6:30 to 6:40 for the whole run which felt nice and easy.  My hamstring tightness is nearly all gone. 

total time: 40:00   (Saucony T2 - 441 miles)

Nice and easy 7M this morning on cool (27 degrees) but nice day...no wind and it is expected to hit the mid 50's today...very nice after yesterday's snow!   Nice progression run from a 7:49 to a 7:10 pace. Kinda got distracted thinking about work during the run so I was not focused on pushing the pace.  I will try to get a good run in at lunch with a few tempo paced miles today (sub-5:45?). 

total time: 51:29  (Saucony Stratos - 309 miles)

Nice 6M on a beautiful day at lunch (should have run longer it was SO nice!).  1M warmup with Dan S, then two miles tempo and 3M at a solid MP.  Mile 4 was a breather and I was going to hit mile 5 again at tempo but did not quite hit tempo pace.  Last mile was a slower MP to cool down.  Nice to know I can hit tempo on flat/more up than down route.  Splits: 1-6:58; 2-5:40, 3-5:34, 4-6:04, 5-5:55, 6-6:13.  Overall avg. a 6:03.

total time: 36:20  (Saucony T2 - 447 miles)

2M this morning as a referee for both of my kids soccer games.

10.5M up and back down the Sunnyside Hill.  This is the IF equivalent of Vejo and Dammeron at the St. George marathon...approximately 1200 feet elevation gain in 5M.  Going up, ran the 5.25 miles on 40:00 (hit 5M at 38:20 which is close to if not a PR).  5.25M down in a little less than 30M, which while not back I could have done better.  Did hit a mile at a 5:14 split and I remember seeing 4:40 on my GPS at one point.  Overall a good run considering when I started I didn't think I would make it up 2M (a little tired and sore from sleeping on the floor of the museum last night with my son).

total time (10.5M only):  1:09:55  (Saucony Stratos - 319 miles...RETIRED as they appear to be losing all cushioning).

5.25M recovery run on a beautiful morning before church...45 degrees, no wind.  Felt the effects of yesterday's run as today was a bit stiff but not too bad. 

total time: 40:14  (Trigons - 73 miles)

Easy 7M progression run early on a beautiful morning...35 degrees and no wind.  Progessed from a 7:56 to a 6:53 pace over the run.  Ran in shorts, long sleeves, light fleece and light gloves.  It felt warmer that 35 degrees, maybe this is the "spring" version because it had no bite to it.  A little tight in my left calf from Saturday's run, but overall a good start to the week.

total time: 50:50  (Trigons - 80 miles)

7M run on a gorgeous afternoon at lunchtime.  1M warmup with Jeff Fogg, then hit some MP miles (6:14 - 6:05 avg) and then a couple of slow MP (6:28ish) to cool down. Did not want to come inside in was such a nice day.  Lots of runners on the greenbelt today!

total time: 44:48  (Saucony T2 - 454 miles)

Easy 7M run early on a beautiful morning...45 degrees and no wind.  Just  a real easy recovery run (avg. 7:33), not too motivated to try and pick it up this morning.  I have meetings all day long but will try to get a short lunch run in.

total time: 52:44  (Trigons - 87 miles)

5M around the greenbelt at lunch today...62 degrees with no wind!  Took it easy (7:00 pace right on) and had to make a pit stop at 4.8M because my stomach wasn't feeling right.  Then I did 4 strides and 4 bounding strides on the grass in the park then jogged back to the office.  Now back to work for  a 3 hour meeting...ugh!

total time: 35:00 (for the 5M portion)  (Saucony T2 - 460 miles)

2M around the pathway at Community Park while Kami ran 3M and I ran with the kids while they were riding their bikes.  This is the furthest they have ever ridden and Kami is back out running!!!! 

(Trigons - 89 miles)

5.5M early this morning before heading out ot the desert, so I had to go a bit shorter.  Great morning...45 degrees and just a slight breeze.  Slow progression from from a 8:03 pace to a 6:44 pace.  Slight twing in my left quad at the start but it went away.   I will try to get a lunch run in depending on meetings today.

total time:  40:22  (Trigons - 95 miles)

No run at lunch today as my meetings ran long.  I did get a run in after dinner tonight when I took my daugther to gymnastics practice.  I ran 6M on a windy evening.  Hit 6:46ish splits for 5 of the 6 miles in 20mph winds, the other mile was a 6:15 as the only mile that I did not have a head wind (wind was swirling during the entire run).  Ran from the gym, down Sunnyside across the new bridge and into the new development along the river.  Man, when this development (a mix of residential, commerical, retail and entertainment) gets down, it will be fantastic.

total time:  40:00  (Trigons - 101 miles)

8M early this morning in cool but calm conditions.  It had rained overnight and it was also quite foggy.  Very easy paced run (7:30 avg) as I just couldn't quite wake up and get the legs moving.  Will try for a run later today as I may stay home to get some 'honey-do's' done as part of a mother's day gift for Kami (depends on the weather a bit as most of the projects are outside).

Total time: 1:00:01 (Trigons - 109 miles)

0.75M running back and forth to my son's school to drop him off and then go back for his reading group.

5M run after reading group in decent weather, nice temp and a pretty good wind.  3M easy, 2M at a MP (6:05ish) for an average 6:28 pace.

total time: 31:58  (Saucony T2 - 465 miles)

11M run today up the backside of the Sunnyside hill and down back to Dan S. house.  We started off together for about the first 2M, then I picked it up a bit for the next 5M (doubling back twice to run with Dan S on the downhill and at the bottom of the hill).  We ran the last 4M or so together back to his house.  A lousy day for a long run,  cooler, clody and extremely windy (about 25-30mph headwind for most of the run).  Overall a good run, downhill's were about 5:30ish pace easy running.

total time: 1:15:01  (Saucony T2 -476 miles, time to retire)

5M easy this morning before kids soccer games on a very foggy morning.  I kept having to wipe my glasses free of the moisture building up on them.

I had an unfortunate event last night.  I was at a store picking up some things and when I came out, someone had hit and run my truck and crushed the front bumper and grille of my truck and did not leave a note or wait around.  $500 of repairs (my deductible) that I was not planning on!

total time: 35:25  (Trigons - 114 miles)

1M while refereeing my kids soccer games.

2M running with my kids while they biked around the pathway at Community Park.  Kami ran 3M.

No running today as I focused on getting more honey-do's done around the house for Kami for Mother's day, took the family to lunch and had my mom and dad over for dinner. 

7M easy early this morning, nothing special just got in some easy taper week mileage.  Will try to get a faster run (shorter) in at lunch today after meetings. 

Hopefully get my truck into the repair shop today to get it fixed up this week.

total time:  51:53  (Trigon - 121 miles)

5M at lunch around the greenbelt on a cooler and windy day.  Averaged a 6:15 mile with a 0.5M warmup and a hickup mile in the middle (6:24) that I can't explain.  Not as fast as I wanted, but overall an ok taper week run.

total time:  31:20  (Saucony T2 - 481 miles)

4M very easy this morning in cold temps...27 degrees (I had to wear tights again, dang it!).   Taper, taper, taper...

Taking truck to the shop for repairs this morning (should be done by Thursday!).  Overall estimate is below the limit that does not increase my rates due to a claim! 

total time: 30:11  (Trigons - 125 miles)

5M around the greenbelt at lunch on a glorious day, I hope Ogden is like this.  Easy warmup  for 2M miles, then slow MP for 3M for a final avg. pace of 6:28 for the run.  Legs felt a little heavy and I could feel my left hammy and calf, but that is just taper nerves I think.  I am getting a massage after work tonight and hope that helps.

total time:  32:18  (Saucony T2 - 386 miles)

5M easy early this morning. Easy progression run from a 7:45 to a 7:06 pace on a nice morning. Legs felt really good after the massage yesterday, the tightness in my left left is gone and they don't feel as heavy. It really seems to have cleared out a lot of the lactic acid.

Total time: 36:21 (Saucony T2 - 491 miles)

No run today, planned day off.  Good thing as work would not have allowed any time to run today.

4M on a beautiful morning.  3M at a very easy pace with about 1M of MP pickups (5:50ish) pace just to get the feeling in the legs of what to expect tomorrow.

Feeling really good and ready to go.  Heading down to Ogden today after the kids get out of school.  Will stay with friends in Pleasant View tonight and Saturday.  Hope to make it over to the bloggers party to say hi, otherwise will see folks at the buses or the firepits in the morning.

total time: 29:06  (Trigons-130 miles)

Updated report:  Finished in 2:37:29 and 5th overall. 

It was a really nice day for a race, but the sun did heat things up too quickly and impacted nearly everyone I talked to.  Overall feel really good about the results, even though I would have liked to have been in the 2:35 range, but I will take it.  I ran with Chad Derum through about 17.5M then pushed it on the downhill after the dam.  It was a real blessing to have Chad to run with as there were times in the middle miles where my legs were feeling really heavy and without Chad there to help keep us on track (both on pace and from pushing too hard which he reminded me of more than once).  The water stops never felt good (either from an organization standpoint in getting the hydration or how it went down).  Then, once on the Ogden valley floor things slowed down just a bit but this was expected.  I started to cramp up just before 26M mark and had to slow up and shake out the leg so I could finish, otherwise I think I could have been under 2:37.    I had the course at 26.34M, most likely due to the tangents I took on the course.

Great day for the blog, as we took 8 of the top 10 spots and had the 2nd place female finisher (congrats to Michelle!).

All my IF buddies did really well in their races as well as our friend we are staying with in Ogden (Pam did great in the HM!).

 Once again, Ogden marathon experience is a great one!
 

Splits:

1-5:54   Running nice and easy with Chad, chatting a bit to get to know one another, keeping the lead pack in sight.

2-5:59   Still just rolling down the hills feeling good.

3-5:57   The lead pack is now starting to pick it up and Chad and I are starting to put some distance on the 2:40 pack.

4-5:47  Still running nice and easy with Chad, the miles are feeling pretty good right now.

5-5:46  The sun is starting to come out and hit our backs a little, but the temp is still good (for now!)  First Gu in this mile.

6-5:45  One of the lead pack guys (Ken) is starting to come back to Chad and I, we are still running smooth and easy, awaiting the start of stage 2 of the race.

7-5:48  I think it is this mile, or mile 6, that we pass Ken and the heat is now starting to come on as the sun is rising to hit our backs full on.

8-5:49  Off the initial descent, onto the rolling hills above Huntsville.  Now the patient stage of the race begins, where the pace will decrease slightly and we must run nice and relaxed (as Chad will remind me).  We start taking turns at 0.5M lead changes about here.

9-5:58  Rolling hills and heat building up.

10-5:58  Still running patiently, but I can start to feel the legs getting a bit heavy.  So I make sure to take good hydration and take a second Gu at the water stop.

11-6:07  Legs are feeling heavy, but with Chad's help keep running at our expected pace.

12-6:03  Pretty good mile in the growing heat and rolling hills and we start to come to the reservoir.

13-6:10  Heading into Huntsville and the halfway mark.  I think with hit the HM at 1:17:30ish.  Take another Gu coming into the waterstop (I think).

14-6:02  Pass the HM start and crowds and we get ourselves ready for the only real hill.

15-6:32  Try to power up the hill and stay relaxed without burning ourselves up on the ascent, which again was not that bad. 

16-6:06  On the rollers above the dam, Chad is pushing the pace everytime I take the lead.  I am hoping that I was not holding him back at this point.  Legs are feeling kinda heavy and think about telling Chad to go if he feels like it, but I refuse to give in. 

17-6:07 Rolling on towards the dam.  Take a Gu at the water stop and marshal on.  This water stop kinda sucked as I missed the water when the volunteer dropped the cup.  As we were running, however, a young guy came speeding up with a cup of Powerade and said "It looked like you needed this!".  What a great volunteer!  A slight downhill to the dam, but can't seem to get the legs moving to use the slight decline.  Just being patient until we cross the dam.

18-5:44  Cross the dam and hit the hill hard and start pulling away from Chad, but hoping he would stick with me.  Hit sub-5:00 at one point coming down here.  Start passing more and more slower HM runners now.

19-5:54  Running relaxed and using the hill, but the legs are still having problems getting going.  Grab another Gu at the water stop just before 20M mark.

20-6:02  This mile flattens a bit and also a slight uphill.  Legs still heavy and the heat is still coming up.

21-5:57  Just running and trying to get the most out of these late miles!

22-5:48  Looking forward to this mile and mile 23.  Running pretty well here.  Starting to have to weave at times through HM'ers and calling out to move over so I can try to hit the tangents right.

23-5:30  Let it loose on this part of the hill and really feeling good, but I know what is coming up. 

24-6:04  Hit the valley floor and the pathway, dodging HM'ers and now on the curves and up and down.  Take another Gu.

25-6:23  Just want this to be done now. 

26-6:19  Turn onto Grant street and can see the finish line ahead.   Left leg threatens to cramp just before the 26M marker, hobble a bit to keep it going. 

2:07 (last 0.34M or 0.2M)  See Jeff and Maria with 0.1M left and hit the chute with whatever I have left. 

(Tangents - 217 miles)

6M easy at lunch on a beautiful day, sunny and 73 degrees.  Just an easy run.  I slept in this morning to catch up on sleep so no early morning run (even though it was perfect running weather). 

Left leg is still a bit stiff, but not bad.

Total time: 40:52  (Saucony T2 - 497 miles)

7M very easy early today on a beautiful morning, 49 degrees and no wind.  Left leg still a bit stiff and sore.  Went very easy down Sunnyside this morning, nothing exciting. 

Taking my daughter to the zoo today as part of a school activity, so no lunch run.  I will probably run with the kids tonight while they ride bikes around Community Park.  Kami will run and get in 3-4M tonight...yeah!  Reality:  No run with family as other activities took precedence and the weather started to turn nasty.

total time:  55:00   (Trigons - 137 miles)

5M easy miles very early this morning in rain and wind, a far cry from the sun and warmth we have had the last few days.  I may get a lunch run in depending on meetings and weather.  No lunch run due to meetings running long and the 40mph winds outside that I just did not want to run in.

total time: 37:17  (Trigons - 142 miles)

7M easy early this morning in wind and rain and 37 degree temps.  Not the best running conditions...my hands were pretty cold by the time I got back even with my light gloves on (they were pretty wet).   All stiffness is gone in the legs and looking forward to running in warm weather next week in Florida!

total time: 51:20  (Trigons - 149 miles)

6.1M around the greenbelt at lunch in a light rain.  Not bad running conditions.

total time: 40:50  (Saucony T2 -  503 miles)

10M easy this morning.  Slept in a bit on my day off and didn't get out until 6:30.  Nice day for a run, no wind and no rain and the sun was actually out for most of the run.  Nice easy pace running down Sunnyside, through the neighborhoods to Community Park and back down Sunnyside to Yellowstone Hwy and then home.  The last 4M were my fastest miles, with mile 10 clocking in at a 6:30. 

Now to get some chores done around the house like tilling and planting the garden.  Told our kids last night that we are going to Florida next week!  Getting ready to head out on Sunday morning.

total time: 1:10:05  (Trigons - 159 miles)

9.5M this morning for the first IF runners Saturday group run.  Ran 1.5M to Community Park, then 6.3M with McKay, Deborah, Rachel and Amy at a nice easy 8:25ish pace as a group.  It was a pleasant morning but rather cool at 36 degrees.  The group run was fun, hope it sticks together thru the summer.  Then ran the last bit back home to get ready for kids soccer games.

total time: 1:14:00  (Trigons - 169 miles)

1.5M refereeing at kids soccer games.  Both kids teams did great today.

Got the run, soccer, gardening and lawnmowing in before the heaviest rainstorm I have seen in IF in years hit.

5M easy early this morning before heading out for Florida.  Looking forward to some warm weather after the past week's rain weather.  Can't wait to watch the kids playing on the beach and sitting back and watching the glorious sunset.  Ah!

Est. total time: 35:00 (No garmin)

10M this morning before the family awoke.  5M on the roadways then the last 5M on the beach.  Paced slowed as I was also shelling as I ran and ended up with 2 handfuls of shells to take back to the kids.

Hit the breakfast at the hotel, took the kids to the beach to play then took them on a dolphin boat ride.  Our camera broke as the boat was leaving so no pics!  Then returned to the beach for the remainder of the afternoon, now the family is beat.  Great weather...warm and partial sun.

total time:  1:10:14  (Trigons - 179 miles)

7M early this morning.   A bit stiff this morning so it was a really easy 7:30 pace.  It was still dark so I stayed on the roads, early because I am taking the kids shelling for the big ones at sunrise.  Kami ran 3M on the beach this morning while I am with the kids playing on the beach. 

More beach time planned for today.

total time: 52:25  (Trigons - 186 miles)

3M throughout the day with the kids on the beach playing and running around...very relaxed.  Sitting by the pool, watching the sunset, drinking a nice cold beer, enjoying fresh KeyLime pie...ah this is the life!

10.25M early this morning before the family woke up (in the dark!).  Not very motivated and my back was a bit stiff, so this was very easy (~7:45 pace).  Just ran around Treasure Island on the roads as it was too dark to run on the beach.

Kami did a 3M run on the beach.  Spent the day at the acquarium and at the science museum to take a break from the sun and heat today, but took the kids to the hotel pool after we got back.  Sitting by the pool, watching the sunset, drinking a nice cold beer, enjoying fresh KeyLime pie...ah this is the life!

total time: 1:16:30  (Trigons - 196 miles)

10M early this morning up over the John's Pass drawbridge and to Redington Beach.  Decent paced run, but liked running south better as it has much less traffic.  Some fantastic houses along this stretch.

More relaxed play time planned for today as we leave for home tomorrow afternoon.

total time: 1:13:20  (Trigon - 206 miles)

6M early this morning...just an easy run around Treasure Island.   We are leaving for home today, so shorter run to have time to get ready to go. 

Going to the Tampa Zoo at Lowery Park before heading to the airport.  Lots of walking at the zoo, count it as 1M.

total time: 45:20 (Trigon - 212 miles)

9M this morning on a nice day. We got home really late late last night, but I got a good night sleep in my own bed.  Got up early to meet others for the newly formed IF group run, but noone else showed up.  So, I just ran an easy run to finish off the week.  Got back in time to get ready to take our kids to soccer games and get back to do house/yardwork that needed to be done after being gone for a week.

total time: 1:03:45  (Trigon - 221 miles)

1M of running while refereeing my kids soccer games.