Philippians 4:13

6M easy early through Snake River landing like yesterday before Kami had to take off for work.  Slept horribly last night, woke up a lot and kept dreaming about work!  Left hammy still talking to me...still not bad but noticeable.  I might skip the lunch run today...have to head home to have appraiser look at our house for a refi, our new loan is at 4.5%...less than our car loan!  Also check progress of guy putting in our RV pad.   (Stratos 3)

All I had time for after the appraiser's appointment was a quick 5K in 19:13 (MP).  Hope the appraisal comes back ok, housing markets right now are not helping.  (Stratos 3

14.75M hill workout with Dan S. in the foothills of IF.  Started at Dan's house then did a 4.25M loop through the rolling hills of Comora Loma.  Started uphill, then rolling, then down and flat.  Next headed up the road in Blackhawk Estates and beyond for a 4M steady hill climb (in 29:30).  Steady uphill grind against some wind.  Doubled back to catch Dan coming to the top.  Then we returned down the hill to his house.  Left hammy feeling good until about 12M then I noticed it, not bad but it was there so I didn't push it hard on the downhills and just ran an easy MP (6:00ish).  Overall a great run and a good up and down hill workout.  (Stratos 3)

0.5M with my son home from church after helping my wife set up for tomorrow's brunch.

8M early on a nice morning down to the greenbelt and over towards Freeman Park and back.  Nice and easy...left hammy still noticable and my left foot is a bit sore.  (T3)

I can't wait til my wife's PF gets a bit better to see what she can do running since she is such an animal on the elliptical.  Yesterday she did 10M at level 15 at a 6:40 pace!  Then she followed up with 0.67M on the treadmill to keep testing out her foot.   She is anxious but nervous to get back out due to her injuries the last couple of years, but we are hopeful that she can make it and start doing some running together.

8.1M easy at 4:30am this morning. Weather was ok (cool, a slight wind).  Started really slow trying to wake up.  At about 3.5M ran into McKay so I turned around and ran about 3M with him and talked running, Boston marathon, work.  He turned off to head home (spead up a bit during the section with him...this early it seems to take something external to get me motivated to run faster) then finished off back to my house.  Left hammy is feeling better, left foot was tender...what is with my left leg it seems to take all the punishment.  (Stratos 3)

Easy progression run at lunch around the greenbelt.  7.1M progressing from 6:59 to a 6:23 pace for the last mile.  Nice and easy, no pain in my foot, hammy a little twingy, stomach distress about 4.5M mark but manageable after a pit stop. (T2)

9M early on a warmer (45 degrees) and windy day but no rain (though I expected some).  Nice and easy pace as my left hammy was once again talking to me, plus it still takes me a while to wake up. (T3)

Got my official invite yesterday to become a member of the PowerBar Team Elite...pretty cool benefit from the raffle in Boston.

Will try to get a run in at lunch before heading out on business travel this afternoon and not returning until Thursday night.  Hope to get a few good runs in either outside or on the hotel TM (calling for pretty good thunderstorms on Wed/Thurs where I am heading).

6M at lunch before heading to the airport.  Started off easy, then ran the middle 3M at MP.  Weather was strange...warm but windy then for the last mile I was hailed on...that stung a bit.   (Stratos 3)

Got to the airport then off to my destination ok, now time for bed.  Have a later start tomorrow so I hope to get a longer run in tomorrow morning before work stuff. 

11M run from the hotel down Wick Road onto Cogswell for a bit and back.  Nice and easy 7:04 pace on a nice morning...no wind, 50 degrees.  Left hammy started talking about mile 9, but not bad.  (T2)

Now off to work meetings.

10K in 41 minutes after getting back to the hotel tonight.  Had a few beers with the guys then they went out to a bar to eat.  I wasn't hungry after a big breakfast and lunch and the beers and snacks, so I went out for a run in the fading daylight.  Nice easy fairly even paced run with 3M a slow MP and  the other 3.2M at fast "easy pace".  (T2)

5M early before heading out for meetings then home this afternoon.  Nice morning, no wind, warm, humid...easy run with no real problem with the hammy, just a purr this morning.

10:30pm...still in Detroit.  Here is the story...

Meetings went well this morning up to just past noon.  Met some retirees in the area for a leisurely lunch as our flight did not leave until about 5pm.  Got on the road and it was pouring rain and we could barely see the road.  Got to the interchange for the freeway to the airport and it was backed up for miles and we were only about 1.5 hours ahead of departure.  Decided to keep going on the freeway we were on and find a way to the airport through the city.  Only the signs indicated our freeway was closed ahead for repairs.  Ended up hooking around to a different interchange to our desired route with no issues...what luck.

Dropped off the rental car, got the airport, made a few calls, boarded the plane.  As we were taking off....BOOOM!! Then the whole plane started to shudder.  We got of the ground as the plane strained and the runway ended.  We had blown a tire and now had to return to the airport.  Circled for about 30 minutes as they prepared  a runway with emergency vehicles.  We landed successfully and eventually made our way back to the gate where we got off the plane with assurances that we would take back off in 1.5 hours.  By this time we knew we missed our connection home, so we either stayed in Detroit and caught a morning flight or stayed over in SLC.  We went to dinner then got word they had also discovered a leaked in the hyrdraulic line for the brakes, another 3+ hours (if it would ever take off!).  We rebooked for the morning, Delta picked up the hotel and some chits for food (too late!).  Got the hotel, had a beer then decided I had to get a run in.

5M easy at 10pm.  Now to bed and hopefully home tomorrow. 

6M easy early (4am) this morning in very nice weather.  Hammy feeling good today.

OK, let's try getting home again today, hopefully by noon on a schedule day off!

17M early on a beautiful morning solo in 1:57 for a 6:55ish average pace.  A little cool to start so my hands stayed pretty cold, but sunshine and no wind.  Nice run through Snake River Landing to the greenbelt and down to the Veteran's memorial in Freeman Park and back.  Extended down Sunnyside then back home.  Saw quite a few other runners out, including Lynette. 

5M early on a nice morning before Mother's day stuff for my wife.  1M easy then 4M at a slow MP which felt good.

Breakfast in bed for my wife, church...wife, kids, mom and dad to lunch...play all day with family...what could be better?!!

9M early this morning at about a 7:15 pace through Snake River Landing and back.  Just a good early morning run except it was really hard getting up today.  (Stratos 3)

Having the concrete pad poured today at home to be able to park our camper at our house.  Will be going home to watch for a bit, probably get a run in while at home.   Today is supposed to be sunny and in the mid 70's, should be a great day for a run.

6M early and very slow this morning, probably the slowest run I can remember. I just could not wake up and get the body moving. Made it home just in time for a nature call and decided that was good enough for my first run. (T2)

5M at lunch in a tornado!  30mph with gusts to 50mph coming at you from all directions...it sucked.  I got it done in 35:45 and was very happy to be done! (T3)

6.5M easy early this morning through Snake River Landing and back in cold conditions (24 degrees)...tights, long sleeves, gloves and beanie. Much better than yesterday, still not fast but at least not painful and a struggle. (Stratos 3)

Signed up for a local 10k on Saturday. I will combined it with some additional miles for a longer day.

4.25M at a slow MP (6:25) on sunny, cool and windy day at lunch. Just a short one due to meetings. Mileage lower than I want at this time, but other life priorities have a hold this week. (T3)

8.25M easy again early on this morning. Nice out, 44 degrees and no wind. First 2M really slow, then picked up to about a 7:30 for the rest of the run. Still having a hard time waking up and pushing the pace at 4:30 in the morning. (T2)

8M at lunch on a very windy but warm day. Steady 20mph wind out of the south, gusts to 35mph. First 0.5M easy, then fast to try and catch Pat B. Ran at MP to mile 3 (never did catch Pat, went a different way) then got the full force of the wind head-on. MP effort but slow for 2M. Turned back north and the wind turned into a swirling, mostly tailwaind. Some good miles again (6:09, 6:15), then 1M easy around the park to "cool down". Overall avg. of 6:35, will count 4MP at MP, 4M at fast easy pace. (T3)

I think it is about time to retire the shoes I am rotating (all about 450 miles each) as the ball of my left foot is somewhat tender and my right achilles was twingy...usually signs to change shoes for me. I get to break open 2 pair of new Saucony Rides!

6M easy early this morning before Kami had to leave for work at 5:30am in cooler (37 degrees) and calm conditions.  Ran in my new Saucony ProGrid Ride's that I bought at the expo in Boston.  Felt good especially since I woke up with the ball of my foot being a little tender.  Yep, definitely time to retire the T2, T3 and Stratos' shoes.  (Ride) 

A beautiful morning, hoping for a good run at lunch to prepare for tomorrow's 10K (part of a long Saturday run). 

9M at lunch on an absolute gorgeous day...warm, sunny and most importantly...NO wind!  I ran with a singlet or shirtless for the whole run...ahh sunshine.  1M easy, MP miles, then 1M easy.  Splits:  6:47, 6:24, 6:09, 5:54, 6:19, 6:34 (on purpose), 6:22, 6:42.  Overall a great run at an avg. 6:24 which felt very easy.  New shoes were great, no foot tenderness nor achilles twing.  (Ride)

Went down the river about 7am and started my long run for the day. 12M at an avg. 6:45 pace on a beautiful morning. Just nice and easy around the greenbelt and through Snake River Landing.

Got back to the race start, got my bib number and talked with Lynette and Steve T. I was just using the race as a fast finish to my long run today, so I wasn't going out hard, about 5:50-6:00 pace target. The race starts and Steve and I take off from the get go. He is only doing the 5K so I let him go and just settle into a groove. First mile in 5:35 then the rest between 5:55 and 6:15. I had the race at 6.35 miles, so a bit off. Overall avg. right at 6:00 pace for the 6.35M, so just about where I wanted even though I slowed more at the end than I wanted to. 1.75M afterwards with Steve to cool down. Won a raffle prize (large canister of HEED sports drink).

Back home today to clean and totally reorganize the garage (all day long!). Now it is Miller time!

We are having awesome weather right now!  Went out early before church for an easy run...44 degrees, sunny no wind!  Nice and easy start and pushed up to about 6:30 pace a couple of times for a total time of 1:01.

After the service, the church had a picnic which we stayed around for, then we went home and played in the backyard for the afternoon...waterguns and trampoline!  Man, my kids are good shots with the water guns.  Kami went for a 14M bike ride down through Snake River Landing on the new pathways...nice!!!

Talked to my friend Pam who finished her first marathon at Ogden yesterday...she is very excited (and very sore)! 

7.5M easy miles on a warm (48 degrees) and calm morning.  Nothing hard, just an easy start to the week in new shoes (dug up one of my Trigon Ride boxes that I stocked up on about a year ago!).  (Trigon)

8M around the greenbelt on a hot (75 degrees) and calm day.  1M easy to wu, 4M at MP (6:11-6:25 pace), then 3M easy (6:45ish avg.).  Overall the run was good and I completed it in 52:30.  First "hot" run of the year!  (Ride)

Got up earlier than normal to get a longer run in this morning as I probably won't get out at lunch so we can take Dan S. out for his birthday.  

Awesome morning at 4am, 58 degrees, calm and clear.  Slow, easy run down Sunnyside, around the Edwards Theater and down Hitt Road to 17th, then back home.  Saw 3 other runners and 3 bikers out...active morning before 5am!  First few miles really slow then picked it up slightly, but still easy in a total of 1:18.  The ball of my left foot started to ache a bit as I was approach 8 mile mark, not bad but enough to be noticed.  I don't think it is anything serious but I will watch it (switch to new shoes because I was feeling it last week too, hopefully that will help).  (Trigon)

3M after working and having a couple of beers with Dan for his birthday.   Got home an the guys were finishing up our new gate.  Family was not home from activities, so went out for a quick run before they returned in warm but cloudy weather. (T3)

6M very easy and very early (out the door right at 4am) as I had to be at work by 6am.  Warm but windy today.  Just easy miles.

No run at lunch due to meetings and slammed work schedule.

8.5M easy this morning in nice cool (38 degrees) and calm weather.  Once again slow and easy with no watch, just getting in some base mileage.  Everything felt good, just hard to feel energized and awake this early so no real fast pace (probably around a 7:45 to 8:00 avg. pace).  Hope to get a run in at lunch if work will allow. (Trigon)

8M run at lunch on a beautiful day...56 degrees, sunny, light breeze.  1.5M easy with Pat B (he is tapering for the Pocatello 50M Trail run relay), then picked it up to MP for the remaining 6.5M (between 6:05 - 6:19).  Average overall pace of 6:21 which felt really easy.  I didn't want to go back to work!  (Ride)

I slept in this morning (til 5:30am) then got up to get some fuel in before the long run today.  Got some stuff done on the camp trailer (for camping this weekend, only our second time using it since we bought it last fall!), got the kids off to school then started the run.

Ran 1.4M to Community Park to meet Jon.  Then we took off down Sunnyside, through Snake River landing to the greenbelt to Freeman Park then worked our way home.  Stopped a few times for bathroom breaks, water, fuel.  Overall a good run at a pretty easy pace (neither of us was up to speed today) with some great conversation about many current topics (family, runnning, FRB, Ultra's, etc.).  About 15.5M with Jon then turned around and went home our separate ways.  Overall 18.5M in 2:13. 

Now off to camping with friends for the next 2 days!

Slept in for the morning in the camper.  Man, this is going to be fun!  The campground was packed but it was actually really quiet.

Started out with Steve and Amy and quickly left them for my own pace.  I ran 5M on the rolling hills around Lava Hot Springs on a beautiful sunny and warm day.  It was quite fun being on hills instead of the flats of IF.

1.5M running around later in the day back and forth from camp for various reasons (forgotten ID, catching up with family, etc.).  We floated the Portneuf River, swam and did the slides at the big pool (interrupted by a severe rain and hail storm), sat in the hot pools, made a great steak dinner, campfire with s'mores, etc.  A pretty great day!

Got up early and ran 6M again on the hills around Lava Hot Springs by myself this time.  Heading home today so got the run in early, made a big breakfast, packed up the camper and hit the road.  A great second camping experience in the new trailer!

Nice run on a beautiful day!  2.25M to the Community Park to meet up with Jon Allen and Lynette.  15M with Jon and Lynette down through Snake River Landing and around the greenbelt through Freeman Park and back home.  Lynette pealed off at about 13M then Jon and I ran together back to the park for about 17M.  Then the last 3M I ran back home at a slow MP.  Overall a great run to start off the week!

8M slow and easy early this morning in nice weather.  Nothing special, just a normal untimed early morning run.  (Trigon)

6.5M at lunch on a beautiful day once again.  1M wu pace (6:30) then 5M at MP (6:18 - 6:04 pace) which felt ok but a bit hard than I wanted today (probably from yesterday's 20 miler).  I was shooting for more like a 5:50 pace but it was not to be.  0.5M cd at 6:44 pace for a total time of 40:43 (6:16 avg. pace).  (Ride)

The next couple of days will be busy at work so no lunch runs.  Therefore I will try to get 10M in each of the next 2 mornings.  Friday is the work golf tourney and Kami works on Saturday morning...this week's running routine is shot!

Out the door at 4am for a longer run due to work commitments today.  10.1M at an embarassingly slow pace  (I won't even say it) but I got 'er done.  Hard time getting going and waking up then energy drain late in the run just made it hard to pick it up (though my last mile was my fastest!) so this was a true recovery run! 

Now off to work meetings all day today.

1M in the early evening with my son as he was trying out his new Asics running shoes...he did great and we finished a mile in about 9:00.

Sore throat, stuffy head...spring cold, yuck.  9M easy early but better than yesterday.  Overall a decent run, nothing special to report.

More meetings today, so no lunch run likely.

After a long day of meetings, met customers for drinks then headed to the zoo to see the new sloth bears with the family.  My son wanted to run again, so the whole family went out and ran a mile (my daughter biked) on a wonderful summer evening.

Still have a slight head cold and sore throat, but not bad.  Slept in til 4:20 then out the door at 4:30 for a 9M run in 1:07:16 (7:29 avg. pace).  Better than the last couple of morning runs, but still nothing great. 

Off to the annual work golf tourney today.  Speed walking for 18 holes keeping up with the guys in the carts on a beautiful day.  I will count it as 1.4M.

I determined that I don't have a cold, but instead am having allergy symptoms from all the pollen in the air right now...never had this before.

9M early this morning before my wife had to leave for work.  Nice morning, 50 degrees and no wind.  The allergies are making it hard to run and feel energized.

I will try to till the garden this morning before we take the trailer out to camp with friends later today.

Got up to camp near Stoddard Creek (close to the Idaho-Montana border) yesterday afternoon...beautiful weather and beautiful area.  My daughter said this is great since we are now doing 'real' camping (last weekend was in an improved campground in town, not out in the woods like today!). 

Got up this morning still feeling the effects of the allergies, but it was so nice out I had to go for a run.  6M in 45 on the trails...awesome to be off the asphalt in perfect weather!

Later after a great camp breakfast, Kami and I went for a 8M mountain bike ride on the trails and we had a great time (I will count as 3M easy). 

Headed home just about noon and cleaned out the camper.  Then we spent the afternoon planting the garden.  Busy weekend!