Philippians 4:13

4:15am...6 slow untimed miles with Moxie.  Tired from a long day at work yesterday, again almost didn't go but I know that tomorrow I won't get a lunch run in.  Can I go back to bed?  (Ride)

6 miles in 43:26 (7:14 average) on a sunny but cool and WINDY day (20mph constant, 40mph gusts).  The wind was swirling and seemed to get you from every direction.  (Cortana)

Speedwork day so I headed to the gym since I can't run this hard outside at 4am. This is going to be my only run today due to heavy work schedule so I wanted to make it count...it was pretty hard! 

3x2miles at threshold with 0.5M recovery, then a 1 mile interval. 

Splits: 1- 5:15, 5:13; 2 - 5:13, 5:10; 3 - 5:07, 5:05; 4 - 4:50.  

A total of 10 miles with wu, recovery, cd in 56:56 (5:41 overall average pace).  My calves are fried!  (Kinvara)

4:30am...slow easy recovery 7 mile run with Moxie.  Legs a bit sore from yesterday's speed work.  (Ride)

5 miles in 36:15 on a windy crappy day at lunch.  My right foot is a bit twingy as well...no concern but just feeling it.  (Cotana)

This is a week I just want to end as I have been in a sour mood all week.  Maybe things will get better on Monday (Sunday..nope, not looking forward to that day right now too pissed off at people at church).

My day off so I slept in and went for my run around 9:30.  I decided on a hill workout, so I started at the cementary on Sunnyside and ran the 6 mile hill climb to the dump...a big hill.  Thought about cutting it short but at aroun 3.5 miles into the run I saw the cyclist that passed by me about 4 minutes before I started my run so I had to try to catch him.  At the 6 mile mark I was close enough to read the lettering on his jersey so I will claim success.  6 miles back down at easy marathon pace (avg. about 5:57 coming down) for 12 miles in 1:26:20. (Fastwitch)

Helping with the track practice with my son's 6th grade class to get them ready for the 6th grade track meet in a few weeks.  Then we might go see "The Avengers" tonight!

20 miles in 2:26 with Craig on crappy running day...windy, cold and snowy at the end.  Thanks Craig for keeping me going!  About mile 6 we picked up Trevor who ran about 8 miles with us.  Good to have him join us, but the constant "I am running so slow and haven't done LSD in a while" got old.  Craig and I are at the end of a 90 mile week and are doing 20 miles, we aren't training for a mile race off of a 30 mile week!  Not the kind of talk that will get you invited back to the run.  2 PowerBar gels and 3 pit stops during the run...stomach was not liking this run.  (Fastwitch)

My right foot hurt a lot the second half, may need to take next week easy to see if I can get over it.  Plus my gut was acting up most of the run, so this was not my best running day.  Overall a crappy week (with a couple of highlights like yesterday) that I will be glad is over...well I guess once I make it through tomorrow. 

My foot is feeling better, but I can still feel a slight case of tendonitis so I am going to take today off.  I had wrapped it all day yesterday and that seemed to help.  I don't think it is PF as I don't have the typical symptoms, but I am going to take it easy nonetheless. 

2 miles easy with the kids around the neighborhood.  Foot feeling ok, but this is all I wanted to do today (enjoyed the nice weather though!).  A good relaxation run after a better than expected meeting at church.  Now off to a BBQ at Gray and Kari's!

I am going to be in the Herriman, Utah area on Saturday for my wife's bike ride (Goldilock's) and am interested in getting together with some folks for a run.  Walter? Rob?  James? Any planned runs?   I will need to drop off my wife at around 7-8am but then I will be ready for a run!

Out the door at 4:30 to meet Gray near the start of his 20 miler.  I ran about 5 miles with Gray down Sunnyside and through SRL, then peeled back home as he continued around the greenbelt.  Foot was feeling ok (really slow pace) but around mile 8 and to the finish I felt a few twinges.  Not too worried but will still take this week easier and watch it.  Finished off 10 miles in 1:26...told you it was slow.  Good to have the company and see Gray this early in the morning.  (Ride)

6.25 miles in 43 minutes (6:52 average) on a beautiful day at lunch around the greenbelt loop.  Foot felt much better, a few twinges but noticably on the mend. 

Maybe a few more miles tonight with Justin getting him ready for the 6th grade track meet.  He is doing the long jump, 200m and 4x100m relay.  Ran to the school with Justin and his friend Travis to practice 200m.  0.25M to school, 3x200m with 200m recovery.  Boys did good, need to work on knee drive.  They made me do a fast 400m (77 seconds, slow but right on what I predicted with all the 90 degree turns).  0.25M home for a total of 1.75M.  (Fastwitch)

4:30am...slow untimed and easy 10K with Moxie along Sunnyside.  Tired this morning, hard to get going but no more foot issues so I think it is clearing up.  (Ride)

4 untimed miles in beautiful weather on the desert.  Even though this is untimed, I am counting as MP effort due to the workout.  I focused on front side mechanics for the entire 4 miles (maximize quad activation/push, minimize hamstring activation/pull or clawing) to work on my overall race efficiency.  Did good for the first 3 miles, the last mile was harder not to revert back to my default mechanism (primarily a hamstring runner).  While I don't have the time, the effort and rough timing was consistent with a slow MP workout.  (Cortana)

4:30am...all I could muster up today was 5 easy untimed miles with Moxie on Sunnyside.  Around 4.5 miles my ankle twinged a bit so I headed home.  Today could be a crappy day at work...(Ride)

A gorgeous day at lunchtime, good to get out after a pretty stressful morning at work.  Decided to try and do some speedwork and I was mostly successful.  1.75M warmup, then I ran 8x0.25M with 0.25M recovery along the river.  EVERY split was exactly 1:19, so consistent just had no speed in my legs today.  Cooldown back to the office for a total of 6.8 miles in 47 minutes (6:55 average).  Foot and ankle felt great during the run, but afterwards a bit stiff in the right ankle.  Still, I think it is on the mend.  (Cortana)

I was too tired to get up and run this morning, so I slept in and will try to get a run in before my noon meeting and again during my kid's Taekwando class tonight. 

5 miles on a cool and very windy day in 36:30 before my lunch time meeting.  Just got out to get in an easy run. (Kinvara)

5 miles in a warmer and less windy evening while the kids were at TaeKwando.  Total time...36:30, again consistent but slow.  (Fastwitch)

4:40am...6 easy untimed miles with Moxie. I saw Alana and Shannon out early this morning, good to see friendly faces out in the cold and dark, warms up the run!   Tired again, had a hard twing at 5.9 miles into the run (nearly stopped me in my tracks) but it went away quickly.  (Ride)

Heading out today for Kami's ride at the Goldilock's Century tomorrow, looking forward to seeing her ride strong once again!

Didn't sleep too well last night but got up early to get Kami ready for her Century Ride at Goldilocks.  Dress, ate breakfast and made our way out to Herriman for the start.  She took off at 7am then I went back to town to meet Rob for a run. 

We ran the Dimple Dell gully trail and then extended up the roads to the Little Cottonwood Canyon (Dimple Dell Road, Mt. Jordan Rd, Little Cottonwood Rd to NFS campground) and back (cut off through Granit Park to the trial, we saw Justin Park here!) for 13.25 miles in around 1:38.  Thanks for the great run, Rob!  I always like our runs and conversations!

Got to the hotel, collect all our stuff then went out to find and support Kami on her ride.  She had a flat tire around 50 miles and I got there as fast as I could with our pump to get her rolling again.  Ate lunch with her at mile 57, then shadowed her to about mile 80.  Then I went to the finish line and ran 4.25 miles while waiting for her to arrive.  Overall a great day as she rocked her full century ride today, I am so proud of her!   She didn't give in mentally to cut the ride shorter and proved to herself that she is "stronger than she thinks" (to use the PowerBar tagline). 

Made the drive home and am enjoying time with the family now before celebrating Mother's Day tomorrow.

5 easy miles with Moxie before a day for Mom's.  Kids and I made breakfast for Kami in bed, went to a great day at church, did some yard work and dinner with my folks. 

Happy Mother's day to all the FRB Moms!

4:30am...7 untimed miles with Moxie.  Right at the start of the run I saw Alana and Shannon who took the shortcut to Sunnyside (about 0.5M) so I picked it up a bit to catch them at the 2.5 mile mark.  Ran with the ladies for about a mile before heading back home.  Nice early run (almost didn't go, this 4:30am thing is getting tiring). (Ride)

Will try to help at the 6th grade track practice at the stadium today. Approximately 2 miles worth of running helping with track practice (warmups, running with kids, running around the field, etc.).  Fun time, but the kids still don't seem to listen very well. (Kinvara)

Took Justin to the school to do some training for his 200m, he did great and ran a couple solid 200m times, getting used to running hard with good form.  He finished up 1.25 miles and I went out to finish 2.5 miles before it got dark. (Kinvara)

4:30am...standard early easy 6 miles with Moxie before Kami had to go to work.  Tempo run at lunch today.  (Ride)

A warm day at lunch (75 degrees, full sun) for my tempo run. Started easy with 0.25M then started running harder and incoporated the w/u time into my tempo splits (did 0.25M into the beginning of the c/d part as well). Splits:  6:08, 5:38, 5:41, 5:58, 6:07 - didn't focus mentally and hip starting to tighten, 5:54, 6:41,~2:20 (0.35M) for a 6 mile tempo avg. of 5:54, full run average of 6:04 (total time 44:30).   A pretty good run, wanted a few more splits in the 5:40's but the heat and tightness in my hips caused me to slow a bit.  (Kinvara)

4am...easy untimed 10K with Moxie on Sunnyside.  Got out early to get the run in before work travel.  (Ride)

Made it fine to our destination on the flight, but the drive to our hotel...well that was an adventure.  The main freeway was closed down about halfway there with no warning causing a huge backup, then they routed us off the with no detour ideas.  Luckily we had a map and a good sense of where we going, but through some tougher parts of town.   What should have taken us 45 minutes was about 2.5 hours of driving but we made it with no other issues.

Before dinner, Jeff and I ran on the Clinton River Trail from Dodge park...a great pathed running path!  I ran about 2.5 miles with Jeff in 17:30 (6:56), then ran harder back and extended it out a bit to the south for a solo 3.7 miles in 22:10 (5:59).  Overall a really good run in a neat location.  (Cortana)

7 miles in 55 minutes on the Clinton river trail before a long day of meetings.  Likely only run for today..mini taper for the half on Saturday.  (cortana)

I just could not get up this morning when the alarm went off at 4am...a long day of meetings yesterday just knocked me out.  By the time I awoke, it was too late to go so I skipped the run, ate breakfast and started the long trek home. Too bad because it was nice outside (50 degrees, no wind). 

During the time in the airports and long waits/layovers, I ended up walking around for over 2 hours (3 1/2 hours of waiting time between legs in SLC alone!) and got up a bit of sweat doing the airport laps.  I am going to count about 4 miles easy.

Once home, I took Justin out for some training in ladders 100m, 200m, 400m, 400m, 200m, 100m after a warmup then back home for a cooldown.  Worked alot on form and technique and did some good splits (the second 200m was at 41 seconds!).  Overall 2 miles of running in 16:30!  (Cortana)

1st place overall in this 14 mile long half marathon in 1:22:30ish on my GPS.  Very windy day out on the country roads and farmland, especially coming back the last 4 miles or so into a growing headwind (20-25mph on the way back!).  Held a good clip through 10 miles (59 minutes or a little less), but then the wind and a bit of hills coming back sucked.  Hit the actual half point at around 1:17:20ish. 

Around mile 10 when the winds were strong in my face and I was starting to get mad at the realization of the long course, I lost focus and let my pace slip above 6:00 pace, disappointed in the lack of mental and physical toughness through 10-13 miles.  I need to stay focused and find my strong better than that for UVM and the tough competition I will face there. 

Second place was about 8 minutes back, then Kory came in a strong third place. 

Told the RD that distance was off, he got upset at us and yelled that we didn't know what we were talking about! Looking back at the course map afterwards more closely, you can see on the map where the course is going to be long...mile 7 is right on, but you still have nearly a mile before you make the turn and hit mile 20 of the marathon course (ran on the same course for lots of the, including the beginning and end).  So, it is right there in front of them...and us if we had looked close enough!   Nice of the RD to treat the runners so kindly when pointing out an error.

 Besides this issue and his bit of arrogance, the race was really well organized. 

Ran a 1 mile warmup and a 3 mile cooldown with Kory and Chad (2nd place finisher from Park City).  Overall a nice day for a run except for the wind.  A bit disappointed with the time as I wanted to be more around 1:15 for the half but the wind just killed that idea...oh well. 

Congrats to all the IF runners here in Blackfoot (Lynette 2nd place at the HM, Marlin 3:19, John T. 3:03 for first) and at Ogden (Gray...wow!, Craig, Cache, Gary, Alisa).  Another great day for running!

A great morning for a run...42 degrees, calm and sunny.  I took Moxie out for 7 miles through SRL then dropped her off and finished off another 3 miles solo.  10 miles in 1:09:15.  Started a bit slow then started picking it up, running some segments sub-6:00 pace.  Overall threw in about 2 miles of MP or better during the run.  Felt easy and controlled, though the hips are still a bit sore. (ride)

2 miles with Justin for his track practice in 17:00!!  (Vibram)

4:30am...standard easy 6 miles with Moxie down Sunnyside.  (Ride)

A beautiful day at lunch for a run...70 degrees, sunny, light breeze.  1 mile wu (7:04), 5 miles of MP (6:18, 6:01, 6:07, 6:11, 6:02 ), 2 miles of cd (6:53, 7:00).  8 miles in 51:35 (6:27 avg).  Felt very easy throughout and the front side mechanics are feeling more instinctive.  (Kinvara) 

4:30am....6 easy miles with Moxie on a warm and windy morning.  Only run for today due to a busy work schedule and a church meeting tonight.  Bit miffed about finding out the RD from last weekend's race is talking bad about me...oh well, his issue not mine! 

Probably good that I do only this one run as I can a feel a bit of a twing in my right groin.  (Ride)

I slept in and went to the track a bit later this morning (5:30am) to do some speedwork with Gray and the running group from the store...but went to the wrong track!  Taking today off to help at the 6th grade track meet which is why this was even an option today, and we miscommunicated so I did most of my speedwork solo.

1 mile wu, then into 5x1 mile intervals.  First was a bit tough as I needed a pitstop but the convenience store on the corner did not open until 6am, so I did one interval then ran to the store.  Splits: 5:36, 5:33, 5:36, 5:39, 5:38.  Right quad and groin got a bit twingy on the 3rd and 4th interval.  Wind started to pick up a lot on the 4th interval (home stretch was tough).  Overall with cooldown 8 miles in 50:29 (6:19 average). 

Drove to the other HS track to find the group.  They were doing 600m repeats, so I jumped in for 2 intervals:  1:51 (4:59), 1:58 (5:15 into wind on backstretch twice).  Ran a total of 1.05 miles in 5:45 then had to get home to help get kids off to school. (Kinvara)

Overall 9.05 miles this morning in 56:15 (6:14 average).

Justin ran a 40 sec 200m (into the wind and after a horrible start) and his 4x100m team took third!  He also jumped 8 feet 4 inches in the long jump, I am proud of him!

After the trackmeet and before the kids got home for school, I took Moxie out for a 4 mile recovery run in the wind...29:25.  (Cortana)

Normal slow easy and early 6 miles with Moxie on a cool but calm morning.  (Ride)

5 miles on a cool windy day at lunch in 32:53 (6:34 avg). Short due to limited time.  (Cortana)

4:45am...I didn't want to get up this morning as I was tired, it was cold and windy outside.  This run was for Moxie who urged me to get up and take her out.  After getting out, it wasn't so bad (warmer than I thought, wind not too bad).  6 untimed easy miles, thanks Moxie! (Ride)

7 miles in 47 minutes (6:42 avg) on a kinda dreary day at lunch.  Windy but warm (overdressed) but overcast and a storm is a brewin'.  Easy wu, sped up for the middle miles (6:48, 6:40, 6:40, 6:34, 6:34) then a 1 mile cooldown.  (Cortana)

Met up with Craig this morning for a long hard run.  We ran about 18 miles together, and I had a bit more on both ends for 19 miles in 2:07 for a 6:50 overall average.  First 6 miles were easy (8:00 wu, 6:55 average through 6).  Starting around mile 7 we starting pushing    harder (6:45 - 6:30) through mile 12.  Miles 13-15 were a breather (7:00ish), then pushed 16-18 (6:35,6:26, 6:23) then a cool down mile at 6:51.  Overall a great run on a cool, wind and overcast morning.

Saw LOTS of other runners out including Andrea, McKay, Lynette, Deborah, Shan, Shelley, Leslie, Brock, Corwin, etc.  At least 30 runners out this morning!  Shortly after we finished, it started pouring rain...glad we went early!  Thanks for a great run Craig!

Woke up to crappy weather...cold, windy, rainy.  Likely just going to take today off.

Good day at church, then resting a bit before heading over to a friends for a dinner get together.

Got up a bit early to have a cup of joe and take Moxie out for a couple of miles before our family headed up to the foothills for the Memorial Day 5 mile race.   Got in about another 0.5 mile warmup with Justin before the race (he did the 1 mile race).

About 125 people in the 5 miler, Gray and I took off hard for the first mile, including a bit of a climb then a good downhill.  From the getgo I knew something was off but still went with Gray.  About 1.5 miles in, he started to really pull away as my hips were not really ready for a fast run today for some reason.  Gray kept pulling away and my hips kept getting tighter.  At the start of mile 4, they were really screaming and my back yelled too which then caused a side stitch about 1/3 mile from the finish so crawled home in 29:02, about 2 minutes behind Gray for second place.  Not a good race day for me, but had fun with friends and family. 

I finished off a about 2.5 miles more to try to work the kinks out of my hips to no avail. 

Splits:  5:23, 5:35, 6:08, 5:42, 6:13.  A fun course but challenging with the hills and foothill winds from the south. 

Now for a fun day with the family and doing a few chores around the house, then having our friend Deborah over for a BBQ. 

4:30am...untimed easy 6 miles with Moxie on a nice morning for a run.  Hips still a bit sore.  (Ride)

6.35 miles in 47 minutes on a beautiful day at lunch.  Park to Pancheri greenbelt loop the opposite direction for a bit of a change.  Hips still tight so very easy progression run.  (Cortana)

Busy the next few days with visitors at work...only monring runs if I am lucky.

No run today.  My hips were still really sore last night and when I woke up, so I am going to rest today.  Busy today at work and afterwards with a school program, so today is a rest day instead of running meaningless miles.

4:15am...6 slow easy miles with Moxie.  Hips are better but still noticable.  Busy day again today...I am mentally thrashed after yesterday's meetings.  (Ride)

13 hours at work yesterday almost totally in deep meetings...my brain hurts and is making my whole being tired.