Philippians 4:13

7 easy miles with Moxie in 54 minutes on a beautiful morning before church and my talk to the Congregation. (TSD5)

3.5 miles after church on a nice afternoon in my Vibrams around the neighborhood with my daughter riding her bike to keep me company.  They actually felt really good and it was pretty fun...even more fun having my daughter with me!  (Vibram)

6.5 easy miles on nice but cool morning wtih Moxie.  Just nice and easy, focusing on form...eventhing felt great.  (TSD5)

5.5 miles at lunch in 40:30 on a beautiful day...50 degrees, light breeze and an abundance of SUNSHINE!  I ran in my Five Fingers and found that 5 miles is my limit...around 5.5 miles the ball of my right foot started hurting a little so I shut it down and walked the rest of the way back to the office.  Once I finished the pain went away and now it is just a dull ache from the usage.

I ran with Dan and Pat (who chided my merciously for wearing the Vibram), but Dan indicated that my form was the most neutral and inline that he had seen me run.   So, these might be a good training tool afterall to improve my form and efficiency.  (Five Fingers)

6 miles easy with Moxie on a warm but windy and wet morning.  I am tired this morning and my legs can feel the runs in the Vibram's...and my foot is a bit tender...so I went slow and short.  I may get another run in at lunch if work allows. (TSD5)

4 miles at lunch in 30 minutes.  No pain in my foot, so that is better. (Tangent 1)

7.5 easy miles early on a nice morning for a run with Moxie.  Foot felt fine, legs were good just tired overall so just slow and easy.  (TSD5)

5 miles after work in 32:27...2 miles easy, 3 miles at MP.  Beautiful afternoon for a run and I needed it after tthe second worst day of my working life.  (tangent 1)

7 very easy untimed miles with Moxie on a nice morning for a run.  I hope today goes better than yesterday.  (TSD5)

7 miles on a gorgeous day at lunch in 48 minutes.  Just a good mid/easy paced run.  (Tangent 1)

I dragged myself out of bed early (4:15am) on my day off to get out for a run with Curt.  I got to our meeting spot around 4:45 and didn't see him, so I continued on and finished off 6 miles before returning home.  I got Moxie and went back out for another 4 miles...slow and sore in my left hammy and needing to get home for a pit stop.  Not the best of runs, total time of 1:21 and change. 

3.35 miles in 25:50 after dropping the kids off at school.  Easy through the neighborhood...the weather is starting take a turn for the worst, ugh not again!

Out the door at 6am on a warmer (50 degrees) but extremely windy and slightly rainy morning to meet Lynette for a run.  Ran 8 miles with Lynette at a good clip then picked it up a bit for the rest of the run (3 miles at sub-7:00 pace) to finish off 13.2 miles in 1:36:50.  A decent morning run on a pretty crappy running day.  

6 miles untimed with Moxie on a cool, cloudy and rainy morning...kind of a fun run!  Pace felt controlled but good, not quite slow MP but really close.

Now for a day to pamper Kami and my Mom...breakfast, church, desserts at church volunteering to clean up the kitchen, dinner with the family.

Happy Mother's day to all the FRB Moms!

7 miles on a cool, windy and rainy morning with Moxie in 54 minutes.  Just a normal Monday morning run.  Off to another week at work, hope it is better than last week.  (TSD5)

5 miles in 36:30...cold, constant drizzle and some windy, yuck. Ran easy with Pat then picked it up a bit after I turned back and he kept going. I want warm weather! (Tangent 1)

Pouring rain outside so I headed to the gym for a tempo workout, last hard run before the marathon on Saturday.  1 mile easy warmup, 2 miles at goal MP (5:56, 5:52), 4 miles at tempo (5:49, 5:46, 5:40, 5:30), 1 mile cooldown at slow MP (6:18).  Overall 8 mile run in just under 48 minutes.  Run was good except it was on the TM!  (Tangent 3)

4 easy miles in 30 minutes at lunch in between big rainstorms, but I still had a light drizzle coming down.  Now to start a mini-taper for the race on Saturday.  (Tangent 1)

8 miles in 1:06 outside on a cool but calm and dry morning.  1.5 miles waiting for a friend to show up, when he didn't I went home and grabbed Moxie the rest of the run through Snake River Landing and back.  Very easy pace...tired this morning.  Only run for the day due to the mini-taper and work schedule.

I slept in this morning for my mini-taper and will get a short run in at lunch today in the nice weather.  I still woke up at 4am, but I got to go back to sleep for 1.5 hours instead of heading out in the dark!  

Looking forward to the run this weekend...looks like there are only about 30 full marathoners which is disappointing.  Maybe noone else is crazy enough to get up to run a marathon at 5am on a Saturday morning...in May...in Idaho!

5.5 miles around the greenbelt at lunch on a glorious day...60, sunny and vitually no wind.  Nice and easy 7:15 pace for the run til I got back to the park, then I did 4x0.05m barefoot striders in 15 seconds each...felt like I was floating on the last 2.  Total time of 39:20.

4 miles early on a very nice morning with Moxie in just under 31 minutes. Ran in clothing similar to what I plan to run in tomorrow to check the temp.  Ran the first 2 miles very easy, then picked it up on the way back to right around 6:45-7:00 pace (Moxie wouldn't run any faster).  Right achilles was a bit tight when I woke up (all week, in fact) but after starting to run it feels fine.   (TSD5)

2.25 miles in around 16 minutes around Freeman Park as a mental health run...too nice outside and I was stuck in my cave all morning so I couldn't pass it up.  We finally hit 70 degrees...only about 215 days since the last time! (Tangent 1)

This race started at O'dark-thirty (or 5am..in Idaho, in MAY!).  Got up early and ate a peanut butter bagel and coffee.  Got to the start at around 4:30 and ran about 1.3 mile warmup and used the facilities. This was going to be a training run for me...and I am glad that is all it was as things did not go according to my plan.

From the start, my stomach was not good...either the bagel or yesterdays meals which were not unusual but my stomach was churning from the gun.  Got lost in the pitch black at the first turn and ran a little extra but got back on track.  

This course is constant rollers from start to finish and for the first 15 miles we ran almost the whole way into a 15-20mph headwind which really sucked.  Hit the half at 1:25ish which was on plan.  I wanted to speed up to MP for the rest of the run and hit somewhere around a 2:45.  However, the stomach issues were catching up.   I ran the whole race only taking one gel and getting water/powerade at only 5 stops...my stomach would not take anything!   Then several firsts for me at a marathon...at mile 17 had to stop to use the PoP which took a while.  Started feeling a little better but that was short lived and my intestinal issues only got worse.  Then at mile 24 (or so), I final stopped and hurled about 4 times...all the hydration from the day gone.  I felt better but now had no fuel left so I just coasted in the rest of the way.

I finished in 2:55:14 and had a good time talking to folks at the end waiting for others to finish (Gray, Lynette, McKay) the half and other marathoners (there were only about 25-30 of us).  Second place came in at 3:35.  I had to leave to get my kids and help with a garage sale afterwards and now am getting ready to clean the garage on this beautiful day.

Not happy with the result, but realize it is what it is...a training run. Now to figure out the stomach issues before UVM!

5 very easy miles with Moxie early on a nice morning...50 degrees, light breeze, a little rain.  Legs feel mostly good, not issues just a little tired but I can tell that yesterday's race was not a real tax on them due to my slower pace.  Stomach feels fine this morning so I think it was just the wrong pre-race fueling that did me in. 

The only really bad news from yesterday was the entire face of my Garmin Forerunner 205 fell off the band...it just fell apart.  I can place it back in and it will turn on and work, but the face needs to be reattached permanently.  I will call Garmin to see what they can do or just superglue it back together if they are not supporting or want to charge an arm and a leg.

 Retiring the Tangent 3's.

7 easy miles on a cool morning with Moxie.  Just another run to start off the work week. (TSD5)

Sad news about Sammy Wanjiru...too bad such a young talented person got that desperate in life and his decisions that it led him to taking his life.

6.2 miles at lunch around the greenbelt on a cool but good running day.  Just nice and easy, no residual tightness or pain in my legs so that is a good sign.  (Tangent 1)

It was only 33 degrees outside this morning, so I was a wimp and went to the gym for some up tempo work.  4 miles at easy pace (7:00-6:27 pace) miles, then 3 miles at MP (6:22-5:52) and 1 mile tempo (5:50ish) with the last 0.1M fast (5:00 pace).  Overall average for the 8 miles was 6:23 and I felt great during the run.  

My only run today due to work schedule, voting tonight (auditorium district passed by 2-1 margin...yeah!) and News Boys/Kutless/Disciple/Carlos Whitacker concert this evening (a great evening of uplifting Christian music and positive spiritual messages!).

8 miles early this morning very easy in 1:02.  4 miles solo, 4 miles with Curt having some great conversation.  Thanks for company! (TSD5)

4 miles at lunch in 29:45.  Just getting in the miles.  (Tangent 1)

7 miles with Moxie early on a nice morning for a run.  Ran with Lynette for about 5 miles of it too having some good conversation...nice to have the company!  Left hammy, right achilles and stomach were all acting up again, so the run itself wasn't too pleasant but it was good to get it done. (TSD5)

6 miles on a cool and windy day at lunch in 43 minutes.  Ran and chatted for a bit with Saige.  (Tangent 1)

Slept in on my day off and went out with Moxie at 5:30am for an easy 7 mile run.  Warm morning with a light breeze and a few sprinkles.  After getting home, got the kids ready for school then went back out for another 5.25 miles after dropping them off.  I ran the last mile at MP (6:05) pace which felt pretty easy and controllable, even into the now increasing wind.  

16 miles on a beautiful morning in 1:56ish.   Got out early with Moxie for a couple of miles then dropped her off and met Gray, Curt and McKay for a run.  McKay dropped off about 4 miles into the run and Curt and Gray and I continued around the river, through Freeman Park and back through SRL to finish off around 15 miles.  Ran home, checked on the kids and grabbed Moxie for one more easy mile.  Through in a few harder miles with Gray (and Curt kept up well too!) for a great run.  

Blogged and saw I was 0.5 miles shy of 80 for the week, so I went back out for a mile in 6:40 to put me over.

Hope everyone at Ogden had a great and fun run today!

7 miles with Moxie on a cool morning in 53 minutes. (TSD5)

We got busy cleaning the garage and doing yardwork so we didn't make it to the hill, so I ran 4 more easy miles in 29 minutes along Sunnyside before heading to my parent's house for dinner.  Spent some time throwing the softball with the kids too...a good productive day! (Launch)

7 slow easy miles with Moxie early on a beautiful morning for a run.  (TSD5)

This could be a lighter mileage week due to a busy work schedule and no lunch runs today, Tuesday or Wednesday, but I will try to make it up through the weekend.

Pouring rain outside so I headed to the gym.  7 miles in 43 minutes, 1 mile easy then 6 miles progressing from 6:18 to 5:36 pace over the run.  I was tired as I didn't sleep well last night so I stopped at 7 miles so I could get home and be ready to get to work early for a long day.

7.4 easy miles outside between storms in about 57 minutes.  Ran 2.5 miles to meet Curt, ran about 4 miles with him having some good conversation, then about 1 mile back home. 

Another busy day at work so this is my only run for today...working or with customers from 6am to 9:30pm. Good meetings, just stressful and will be happy when this week is done.  

Raining outside so I headed to the gym.  1 miles easy, 9 mile progression (6:18 - 5:00 pace) for 10 miles in 61:32 (6:09 average pace).  Really tired after the last 3 days of work...good meetings but mentally exhausted.  (Launch)

5.1 miles at lunch on  a VERY windy day in 36 minutes.  Just getting in some miles.  (Tangent 1)

7.5 miles easy this morning with Moxie in 1:00:30.  Still tired from the long week and it was cold outside (35 degrees and a good breeze) so I nearly went to the gym.   I figured Moxie needed the work, I didn't want to waste the 20 minutes back and forth and felt I just needed to man-up and face the elements.  A good easy run in the end.  (TSD5)

5 miles in 37 minutes on a very windy and blustery day after getting off work early.  (Tangent 1)

15 miles in 1:50:00 on a very windy and cool morning.  The run started off really good and I was running easy at a comfortable 6:30ish pace doing a stretch down Sunnyside and into SRL for some loops on the rolling hills.  But the wind picked up and I was fighting a 30mph headwind going uphill most of the second half of the run and it eventually took my oomph away.  Ran for a bit with the group, but they were running too slow for me today so I ran nearly all of it solo.  

I slept in today.  Had a fun breakfast with the family, went to church and came home to spend some fun time with the kids.  It was pouring rain outside and not to enticing to run.  But in the early afternoon had a break and went out with Moxie for an easy 5 miles in 37 minutes in cool, windy and slightly rainy weather.  Now for more family fun time.

10 miles on a cool, cloudy day in 1:12:09.  Decided to take Moxie and joined the group for about 5 miles of the run.  Ran Sunnyside, SRL and down to the greenbelt and back.  Ran comfortably with Moxie doing great at a low 7:00 pace...this was her longest run ever!  Now to enjoy and extra day off with the family!

6 very easy miles with Moxie on a cold (36 degrees) but good morning for a run.  Starting the cut back and will likely go to one run a day starting Thursday.  (TSD5)

10K in 39:54 on a beautiful day at lunch.  Started easy, then started to get up to a good pace and ran 4 miles at 6:05-6:15 pace.   Felt very easy and controlled except at the end where I think my lack of fuel for the morning was catching up with me.  (Tangent 1)