Philippians 4:13

No morning run as I had to be out at the site very early today.

Busy day, plus started off cold and VERY windy.  By right after noon, it started to get pretty nice so I snuck out for an easy 4 miler.  Felt tired and sluggish, usual taper stuff. (Mirage)

Very proud of Justin for a tough run last night in a great time racing hard to beat a teammate.

2.25 miles with Justin after work.  Nice to chat with him about life today.  (cortana)

No morning run today (good thing, it was 20 degrees outside!), slept in.  Might go out at lunch.

4.5 miles on a beautful day at lunchtime (sunny, 43 degrees, light wind).  4 miles easy, 5x0.1M at 5k or better pace including the last one uphill at 5:20ish pace.  I ran in my marathon racers to check them out.  Still good, but a bit of pinch across the tops of my toes at the flex point.  Considering wearing the Boost instead to try them out.  Hmmm....(Tangent)

An easy but honest untimed 5K early this morning with Moxie.  Focused on form on a nice morning for a run.  Probably wearing the Tangent's for the race.

Heading to Boise today with Craig for our race tomorrow.

Proud of Justin for his races yesterday.  He set new PR in the mile of 6:25 and has qualified for the district championship! 

Ran the Lake Lowell Marathon today and won in a time of 2:48:34 and setting a new course record.  Sub-par training and being sick for a few weeks coming into this hurt my time but I got a bit of my racing mojo back since this was my first race since TCM in October 2012.  More to report later as I am tired from the run and a long drive home. 

Congrats to Craig for winning the half in a solid time for a training run and prep for Ogden.  So two SE Idaho boys went to the big city and showed 'em we have fast runners over here too!

The rest of the story...

Got to Boise Friday afternoon and stopped by the store to get our bibs then went to dinner and found Craig's brother in law at the sports bar watching the games.  Stayed out a bit later than we expected but had a good time.  Thanks to Matt for putting us up.  I didn't sleep well and woke up at 2am with a cramp in my left calf that was still hard as a rock at 5am this morning.  Working hard to get it to calm down, not what I wanted before the race.

Craig and I got out the start early and literally park right on the start/finish line!  Nice morning...sunny, 50 degrees and  light breeze.  Chatted a bit and got in an easy couple of miles of warmup. 

As we were lining up, saw Zach Pope (last year's champ whom I met at a race here last summer) and Jake Perry (NNU coach, just ran Boston).   At the gun, it was pretty much the 3 of us from the start taking off in a pack.  Zach was shooting for a 2:45 and Jake wanted to go out about for whatever he could do but be under 3:00...nice to have some company on what could be a lonely race.  We ran pretty easy for the first 6 miles on the uphill rollers averaging around 6:20ish and chatting a bit.  One bigger hill at mile 3 that wasn't bad and then what felt mostly flat until 6.5 miles (learned more about this on the way back). 

At 6.5 miles we hit the dam an a nice little straight downhill section.  I picked up the pace and put about a 100-200m gap on Zach and Jake.  From mile 8 to the turnaround point it was nearly perfectly flat.  I kept up the pace and got in a groove running 6:05-6:15ish pace, nice and comfortable with the guys never really getting closer or dropping back.  Course aid stations were plentiful yet typical of most small races not well trained (had to stop twice to get aid or a gel).  I hit the half at just over 1:22 and knew that I was running pretty good but probably going to finish over 2:45 but would give an even split a hard try.

From mile 13.1 to mile 18 I was still just cruising and now passing all the rest of the marathoners, giving high fives, thumbs up and encouragement and getting it back as well.  Just past mile 18 I hit the dam and the now uphill section.  I knew I just wanted to be patient, use my quads and drive my knees and keep a decent pace thinking I just have to make it to mile 20/21 and I was done with the hills.  This worked ok and I started to pass the slower half marathoners.  What I did not realize is that the uphill kept going until mile 23!  I would approach a roller and top it thinking I was done and see another hill just past it...this happened 3 times.  The load on my legs from this climb, while not bad in elevation just in length, fried my legs for the downhill mile which I never really could take full advantage of. 

Miles 24 - 26 really just sucked and my legs were finally toast.  This is where I lost the 2:45 and gave all the time back.  Luckily, Zach was just as fried and never really made up any ground.  The slow finish was due to lack of good quality endurance workouts outside this spring.  However, my stomach issues that have plagued me never showed up and I had no problems at all in this race.  My calf did most good until the last few miles where it tightened up and affected my hammy, but my achilles really did good and was no issue (until after the race).   Overall happy with the result as I was running this one more for position that time and wanted to come away with a solid run and the win...accomplished.  Most of the folks there were expecting one of the locals to win and did not know what to think of Craig and I.  They were not sure Craig actually won and first and one person kept trying to call me Jake. 

Met Craig afterwards, chatted with a few of the other runners and thanked the volunteers and supports as well as the RD.  He put on a nice little race and had a good party at the end.  Only issue was the awards.  He gave 1st place a nice bag of stuff from the running store, but gave second place a free pair or PI shoes!  the PI rep told us we should have free shoes too, but the RD didn't look in the bags to see that we got a $25 gift card and 2nd got $125 shoes!  Talked to the RD and the rep and they both kind of just shrugged but said they will see if they could fix it later.  Craig and I decided it wasn't worth the fight and that the second place runners in our races (a grad student and a young high schooler) probably needed them more than us.

Drove back to Matt's for a shower, over to the store to use the gift cards and coupons (thanks Mike for the help) and then made the long trek home...the champs car driving back to IF!  I am glad Craig was driving as my leg was cramping the whole back and I was squirming around in the seat the entire time.  It was a great weekend with a great friend whom I got to know a lot better.  Not a bad trip! 

Splits: 6:06, 6:17, 6:27, 6:32, 6:16, 6:23, 6:08, 6:06, 6:06, 6:10, 6:24, 6:12, 6:15, 6:16, 6:18, 6:13, 6:22, 6:18, 6:26, 6:38, 6:33, 6:46, 6:39, 6:29, 6:48, 6:59, 2:24 (0.32).

Did not sleep well at all last night due to the soreness in my legs from the race yesterday.  Finally just got up early which actually felt better.

Great day at church with Jovie getting baptized, congrats Gray and Kari.

Went out for a 20 mile bike ride with my new bike...actually Kami's old bike since we got her a sweet new bike!  Lots of fun getting out with Kami and it was pretty good recovery exercise.  I could get used to putting riding into the mix of my fitness plan!

Afterwards, took Justin to the track for a workout to get ready for his district races this week.  1 mile at 6:41, 400m at 1:24 in a consistent head/crosswind.  Fun to get out and workout with him, tough on fatigued legs though and I felt it a bit in my achilles.  (Cortana)

4:15am...4 easy untimed miles with Moxie on a beautiful morning.  Feeling really good for being 2 days out from a marathon. (Ride)

4.65 miles with Dan on a beautiful day at lunch.  Nice to run with him, have not done this is a while.  (Mirage)

4:30am...5 easy miles with Moxie on a beautiful morning.  Achilles a bit sore but I think it is just the residual from the race.  Still watch it this week. (Ride)

4 miles on an awesome day at lunch...nice and easy.  The achilles did not bother me. (Mirage)

Looking forward to watching my son run the district championships in the mile tonight!

4:30am...6 easy miles with Curt on a nice morning. Ran pretty slow due to my achilles aching quite a bit. (Ride)

5 miles on a gorgeous day at lunch in 34:20. No achilles pain at all! (Mirage)

Very proud of Justin for running a 6:18 in the mile yesterday!

Justin ran a 2:51 for the 800m today...very proud of him!

Skipped my morning run to let the achilles rest.  Planning on a run with Gary at lunch today.

Another beautiful day at lunch today, almost hot!  2.5 miles solo followed by 4.25 miles with Gary in SRL, great run and good conversation (thanks Gary!).  1.25 miles solo to finish off 8 miles in 57 minutes (including the last mile at 6:30ish pace).  No achilles issue at all (the left hammy though was tight to start).  (Mirage)

5:30am...10 miles in 1:13 with Curt around the greenbelt and back home.  Nice morning, even a bit cool, and great company.  Some of the miles at the end were sub-7:00 pace, Curt was pushing it up! (Boost)

3 miles with Moxie before meeting they guys for a run.  A gorgeous morning to get in a mid long run with Craig, Curt and Gray.  We also saw Andrea, Lynette, Marlin and Mauri out.  10 miles with the guys then finished off 14 miles in 1:38. (Boost(

After a quite bite of oatmeal, Kami and I went out for a 25 mile bike ride, that was a lot of fun!  I will count 6 miles of easy running. 

Finally, got home and went out for a run with Justin...Kami came along for bit and Katelyn rode her bike!  3 easy miles in 24:30.  (Cortana)

Whew, I am now tired, hungry and thirsty!  On top of that, Justin took my new Saucony Fastwitch shoes which I got in Boise last weekend!  It is bad when your 13 year old son wears the same size shoes...he better not dig into my stash!

No run today.  Spent the day pampering the ladies (wife and Mom) with church, dinner, yardwork, cleaning.  Nice day off for Mother's Day.

4:15am...8 easy untime miles with Moxie on a beatiful morning (52 degrees, no wind).  Just nice and easy and no achilles pain at all.  (Cortana)

6 slow miles at lunchtime on a warm and windy day.  Battling the wind all the way out, legs a bit dead today for some reason so I just ran easy.  Total time of 44:45 (Mirage)

Interesting article on RW about a running friend, Katie Aldridge (former FRBer), who took a bit of a moral stand with regards to the Gettysburg Marathon this year.   Too bad the people who comment on the internet pages like these have such hatred in their hearts to personally attack someone who stands up for what she believes in.

http://www.runnersworld.com/races/runners-debate-gettysburg-marathons-north-vs-south-format

4:15am...7 easy miles with Moxie on a warmish but windy morning.  Legs were tired this morning so it was really slow.  (Ride)

4 miles in 29 minutes out on the desert.  15:00+ going out into the wind, sub-14:00 coming back with more of a cross wind.  75 degrees and a good wind during this run.  (Mirage)

4:15am...7 slow miles with Moxie...I had nothing this morning.  (Ride)

4.5 miles in 31 minutes at lunch...short run due to time limitations. (Mirage)

4:30am...6 miles with Moxie on a nice morning for a run, even got sprinkled on a little.  I dropped off Moxie and made a pitstop then went back out for another easy 3 miles.  I saw Andrea and Holly while out this morning, nice to see friendly faces!  (Ride)

4.5 miles at lunch in a slow 33 minutes, just getting in some miles on a good day for a run. (Mirage)

I slept in and went out with Moxie around 5:15.  Cooler morning with some light rain at times during the run.  Untimed and nice and easy...8 mile with Moxie then 2 miles solo through the neighborhood. 

Day off today with lots of chores...yardwork, repairs, etc.

Good luck and safe travels to all the IF folks (and other FRB'ers) tomorrow at Ogden. 

4:30am...10 miles in just under 1:20 on a cool morning.  Legs a bit tired from all the work and late night yesterday.  Had to go out early to get this run in before manning a garage sale this morning...I hate these!  (Boost)

An easy 10K before church on a wet morning...light rain and cool but actually a fun run.  (Cortana)

4 miles at Community Park with Justin and Moxie.  My daughter ran 2.25 miles too!  (Cortana)

4am...7 easy miles on a cool and wet morning.  Tired this morning.  (Cortana)

A long day of travel between the flight and drive to our hotel.   No time for a run before dinner so I went out in the dark after dinner...tough run after a few beers and a crab pizza!  6 miles in about 45 minutes on the rolling hills in Maryland.  (Boost)

5:45am...slept in and went out a bit later due to our meetings starting later in the day.  3 miles around town then to the HS track for some intervals.  Ladder workout: 400/800/1600/1600/800/400.  Nice that they had the bathrooms open at the track for a pitstop too.  Afterwards went out for some more miles around town to finish off 12 miles in 1:28.  (Boost)

Decided to skip the run after work and instead go to the Orioles/Yankees game at Oriole Park at Camden Yards.  Great evening at the park and good to see the Yankees lose in the 10th innning on a walk-off home run!

4:15am...7.5 miles in an hour around town.  As I was stepping outside to get going, I heard a voice asking if I knew where to run.  I ended up doing the whole run with another runner named Katie.  Good to have company on a dark morning.  Heading home this afternoon.  (Boost)

Worst movie ever on the plane...The Great and Powerful Oz really is a bad movie.

4:30am...6.5 miles with Moxie on a cold morning.  Only 38 degrees out, yesterday I was running at the same time in Maryland and it was 70!  (Cortana)

4.75 miles in just over 30 minutes on a nice day at lunch.  (Mirage)

5:00am...went out for an easy untimed run with Moxie.  7.25 miles on a cold morning, my hands were icicles by the end of the run. (Cortana)

A full day (all day!) of yardwork...mowing, trimming, clearing out raspberry patch, covering planter beds, etc.   Good thing we have a fun dinner night planned to cap off all this hard work.

5:30am...nice run around the greenbelt and through Freeman Park with Gray.  Great company and conversation to start off a beautiful day.  12 miles in 1:23, a little progression run ending with pace in the 6:40 range.   (Boost)

Now for more yardwork today.  A bit sore this morning from yesterday' efforts (as well as a bit hungover from the beer pairing dinner last night!).

7:30am...was up early before the family stirred and got some chores done around the house.  Got out on a nice morning for a run with Moxie down Sunnyside. 5 miles in 36:45 for a nice easy run.  (Cortana)

More housework/yardwork today and maybe a ride with Kami if she wants to get out. 30 mile bike ride with Kami...it was a lot of fun and we were cruising pretty good.  Bike a lot better after getting a fitting.   

Ran the Foothills to Freedom 5 mile race on windy day.  Hilly course and cold with the wind.  Kinda sucked today and only came in 3rd behind Gray (26:58) and a 15 year old (last year's runner up in XC as a freshman though).   Ran back to bring Justin in.  (Boost)

After some food and bit of rest, back to yardwork making boxes for raised planting beds.  I hope the yard looks good for all the work we have put in this weekend.

A bit of vindication from the blowhard who joined the blog and talked smack and BS last September...and now has wimpered away indicating he was indeed full of s#$! afterall.  Good riddance.

4:30am...7 easy untimed miles with Moxie.  (Ride)

Lunch, 4 miles in 27 minutes in the wind and light rain.  (Mirage)

4:30am...7.5 miles running with Curt on a nice morning for a run just enjoying the company and conversation.  (Ride)

5.75 miles at lunch in 41 minutes on a nice but a tad windy day.  Just nice and easy. (Mirage)

4:40am...had a tough time getting up this morning.  A slow and easy 10K with Moxie on a cool and windy morning.  (Cortana)

Today I have been at my job for 21 years...wow that is too long!

Same run as yesterday at lunch (5.75 miles) in about the same weather (cloudy, windy, cool) but a bit faster in 40:30 (a progression run of sorts).  (Mirage)

I slept in on my day off and went out for a run after dropping the kids at school.  6 miles with Moxie on Sunnyside, dropped her off and took a pitstop then 4 more solo miles to SRL and back.  Overall a decent 10 miles in 1:12.  (Cortana)