Philippians 4:13

6.2M early this morning in warm and calm conditions in 50 minutes.  Started slowly as everything was still and sore but felt much better at the end of the run. (tornado)

6M at lunch on a windy day with Dan S in 42:50.  Left leg still twitchy so just a nice easy run.  (Defyance)

Tired and sore this morning and almost didn't get out of bed.  6.2M in 49 minutes on a warmish but windy morning, I actually started feeling a lot better by the end of the run.  I am getting too old to get up at 4am off 5-6 hours of sleep every day!  (Tornado)

No run at lunch due to work conflicts.

1M while referreeing my son's soccer game last night.  This was the last game of the season and the boys played awesome, best teamwork game of the year and my son got a great assist.

7M early in warm and very windy weather in 56:35.  Another tired and sore morning but got the run done and felt better for it, but it was tough getting up!  (tornado)

Meetings again today, but hope to get a late lunch run in.

6M at lunch on a windy but warm and sunny day in 40:22.  First 3M were slower (but work!) due to a strong wind, but the last 3 miles were at slow MP (last mile at 6:17) which included going up the hill in Freeman park twice.  A good run, felt much better than the recent morning runs.  (Defyance)

15M in 1:49:15 early on a warm, cloudy and misty day.  It never did rain so I ended up being a bit overdressed but not bad. Ran down Sunnyside, north on Ammon Road, back on 17th to Hitt then north to 1st Street and turned around then back down Hitt and Sunnyside.  Met Curt around mile 11 and ran 2 miles with him to his house then finished off the 15 miles through Stonebrook and Victorian Village.  A decent run, started slower then sped up but never did hit the pace I really wanted as I am still sore in my hips (especially writing this a couple hours later!) and my left foot.  

Kami is riding the Little Red Riding Hood Century tomorrow and today is the kids' last day off school...a big weekend!

4M at a 6:17 average (25:10) after getting Kami off to the Little Red Riding Hood Century ride start with her friend Jennifer.  I ran from the hotel to the course at 1000W just to see where we could meet up with her.

Kami did great, finishing 97.4M in 5:23 bike time (total time just over 6.5 hours including stops and fixing a chain that fell off) for  18 mph average, which was her A+ goal!  I am so very proud of her!!!   Watch out duathlon, here comes the J&K team!

We have had a good time in Logan, we had a really good meal (and beer) at the Beehive Grill with Jen and Tom to finish off the day (along with lots of swimming with the kids).

I got up early while the family was still asleep and drove to Canyon Entrance Park and ran north on the Bonneville Shoreline Trail.  Once I got to the end at King Wildlife Park, ran a bit up a steep trail and gave up and instead ran a ways up the canyon and back (where I met 2 ladies walking their goats!).  I then ran back on the BST to the park and then down past the dam to the Water Lab and back to finish off an 8 miler.  Nice run and nice view of the valley!  

Spent some time swimming at the hotel then took the kids to the zoo before heading home.  A great weekend in Logan for Kami's adventure at the Little Red Riding Hood Century ride!

We left Logan yesterday and it was 80 degrees and sunny to get to IF where it was 60 and rainy...what the ???  6M slow and easy early this morning in 55 degrees, calm and cloudy conditions.  The minute I walked back in the door (pit stop) it started raining again!  So I cut it short and had my coffee and breakfast and watched the highlights of the Celtics beating the Lakers...yeah! (Tornado)

6M at lunch in a light rain.  Temperature was ok and there was no wind so this was actually a good run, I finished it in 41:30 including a slow (8:00) first mile.  Good to get out at least for a while.  (Defyance)

7.5M in 58:30 on a beautiful morning...45 degrees, no wind and clear skies  Body feeling pretty good this morning, I was just tired so I startes slow but got up to an ok easy pace for it being 5am!  (Tornado)

5.5M out on the desert in beautiful weather (sunny, 62 degrees, light breeze) in a time of 34:43 (avg. 6:18 pace).  First mile was closer to 6:30 then I picked it up for the rest of the run and felt great!  Now the weather is supposed to take a turn for the worst for the rest of the week!  (Defyance)

7M early on a warm and calm morning.  I was tired and my body showed it as I had a really hard time getting going, I didn't fee like I was even running until mile 4 so it was a slow morning (49:27 total time).  (Tornado)

5M at lunch in 35:14 in 70 degrees and a wind tunnel!  I ran in a cross wind of 30 mph sustained with 45 mph gusts...I had to run with a lean and when I would get off the ground during a gust, it would push me over 6 inches or more!  I didn't feel like I was running 7 minute pace, but it certainly felt like tempo effort!  (Defyance)

4:30am...beautiful morning (warm and no wind)...very easy start, picked it up to a low 7:00's pace by the end for 8M in 1:02:48...tired and old!  (tornado)

The weather ended up being pretty nice for a lunch run (warm, no rain but some strong wind out of the south) so I went out hoping to do a 5-6M tempo run.  4 pit stops along the way negated that idea but I was still able to finish a 6.4M run in 41:30 (sub 6:30) even with all the intestinal distress, good thing the greenbelt has so many bathrooms.   (Defyance)

I went out after taking some leave to drop my daughter off at her first day of swim team, she is excited and I think it will be really good for her!

4:30am...7M very slow (left achilles twinging and tight!).  Why, why do I do this to myself?  Isn't the bed a much more inviting option at this time of day?  (Tornado)

6M in 42:49 (7:08 pace) on a beautiful day at lunch...so much for all the crappy weather we were supposed to have all week (we cancelled camping plans due to the forecast and now we are planning yardwork, what a good trade off!). Ok easy paced run, still had some distress again (only 1 stop) and I felt a little lightheaded around the 1.75M mark which was weird but it went away after about 0.5M. 

I was thinking about jumping into the Teton Dam half marathon tomorrow if I could get ahold of the RD, but after these last couple of days I am probably not going to do it (plus it is VERY last minute).   Looks like I am in, let's see how I can do on an uphill HM with how I am feeling and the of a good mileage week! (Defyance)

1st overall in 1:17:57 on a windy day...I forgot how hilly this course is!  More to come later after landscaping projects.  Landscaping done for today, now the report...

 Drove up to the start with Lynette and got my bib from the RD and got ready to race by fueling with a PowerBar Gel.  We warm up for about 0.5M The weather was better than projected but still challenging...50 degrees, most cloudy but a strong wind out of the north.  The first 4.5M go almost directly into the wind and a slight uphill, then it turns south, for an uphill portion that lasts until 10M!  Finally a turn back to north to for a 2 mile downhill gaining all the elevation back from the first 11 miles to the finish line. 

Started off ok at about a 5:55 pace but at about mile 2 my hips started getting tight fighting the win.  At mile 3, last years champ (John Taberna) takes the lead until about mile 7.  I was running much better once we hit the uphill with the wind at our backs and was just running easy at about a 6:18 pace on the uphill and trailing John by about 100 feet.  Suddenly, he just stops and says he can't keep up the pace, especially for the remaining 3 miles of uphill.  So I just keep cruising and start picking up the pace to about a 6:05 until mile 11, at which time the downhill starts and I finish off the race at about a 5:30 average pace to the finish. 

After the race, spend a bit of time talking with John (2nd) and the 3rd place finish (a young guy named Tyler from Rexburg...old guys ruled the day as I am 41 and John is 49!).  I ran a cooldown for 0.5M back up the course to see Lynette and run her home.  As I am waiting for her, I see the first place women go buy about 0.05M ahead of her but she is slowing down.  I see Lynette and tell her we can get her.  We run smoothly for a bit and are catching her quickly.  With about 0.25M to go, I tell her to go with authority and blow past her, which she does and goes to capture the win by 15 seconds...her first HM win!  Another champion from IF on the day!

 Overall a good day on a hard course, running at the end of a near 90 mile week (no taper) and still in recovery mode so I am happy with the time and the win!

4M with no watch after it stopped raining this morning.   I didn't sleep worth a dang last night as I was very sore from the race yesterday and yardwork...lots of coffee!

We finished planting the garden today in absolutely beautiful weather.

4:15am...8M in 1:01:58 on a very nice morning.  Looking forward to our first day of summer weather today...almost 80 degrees.  Slept better last night but still a tad tired.  (Tornado)

A beautfiul day at lunch for a run...sunny, slight breeze and perfect temp.  6.4M progression run in 43:40, progressing from an easy wu (7:24) to the final full mile in slow MP (6:15) then a cooldown.  A really good start to the week! (Defyance)

4:15am...6.2M through Snake River Landing and back in an easy 47:56 before Kami had to leave for work.  Now to get the kid's off to their activities today then head into work later.  

Good day at lunch today, 68 degrees, light breezy and mostly cloudy was perfect to run in.  However, the dreaded intestinal distress returned during my 4x800 intervals (twice!) so I stopped at 4 and ran them really easy (all in the 2:50-2:54 range).  1.75M wu, 1.75M cooldown with 0.25M recovery in between intervals.  This gut issue is killing me! (Defyance)

4:30am...7 miles in 55:55 on a warmish but windy and cloudy day.  Nice and easy, nothing special.

No lunch run today, busy with work then when I could get out it was pouring rain, cold and windy...4 miles is just not worth it!

4:15am...7.2M in 55 minutes on a cold, windy morning.  Comfortable easy run on this March day (or is it June?). (tornado)

6M at lunch in 41:45 pn a cool, windy but sunny day.  Just easy due to the heavy wind and tightness in left leg.  (Defyance)

11 miles in 1:24:30 at 5am. Nice morning but cold (32 degrees!) with no wind and clear.  Overall a nice easy run but by the time I got done my hands were frozen.  Day off today to spend with the family and going camping tonight at Craters of the Moon.

1M easy running on trails at COTM, what a great place to camp in early June, it is just beautiful here.

No run today as I slept in and had a great day just having fun with the family at Craters of the Moon!  We did about 4 miles of walking/hiking on the trails up the cinder cones and to the caves (I will take credit for 1 mile)...what a great day.  COTM is fantastic right now...really green and lots of wild flowers, absolutely beautiful! 

Got home and did some yardwork in between storms and had some more fun/relaxing time with the family.  What a great Father's Day weekend so far.

A wonderful morning for a run...50 degrees, sunny and a light breeze.  I ran down to the river and around Freeman Park a few times for 12 miles then I met up with Andrea and Deborah for a really easy 3 miles (Deborah is recovering from a year long injury and was just getting back out again) then I finished off the last 3.5 miles faster back home.  Overall time of 2:10:54 for an average pace of 7:03, with about 3.5M at MP. 

Now for more family time and yardwork on  a glorious Sunday!

7 slow miles early on a cool, windy day...argh Monday and back to work!  (Tornado)

7M in 49 minutes on a beautiful day at lunch...sunny and warm but with a good breeze out of the south.  Easy paced run for most of the run (knee was twinging a little bit) except for when I crossed paths with a guy who puffed up his chest at me as we met instead of returning my wave.  So, I proceeded to speed up to a slow MP to beat him back to the light then dropped his ass as we took off around the river...a running snob in IF looking down on me, nice!  (Defyance)

4:30am...7 slow miles again through Snake River Landing, nothing special just a normal early morning run.  (Tornado)

Got out for a late run at lunch today on the desert in beautiful weather...sunny, 75 and no wind!  0.5 mile easy warmup then 4 miles at good MP (6:05-6:00) which felt really comfortable and easy.  Nice run to work off some steam from frustrations at work.  (Defyance)

4:30am...8 easy miles through Snake River Landing in 1:03 with a couple of pit stops on a very nice morning.  Just gettin' it done.  (Tornado)

4.1M on a nice day at lunch on the desert in 26 minutes flat...2.1 miles easy, 2 miles at MP.  Good midday run.  (Defyance)

4:30am...a very (almost embarassing slow) easy 10K through SRL after a late night (only 5 hours sleep) decorating the house for my daughter's 8th birthday.  I would have gone a bit longer but had to make a pit stop and ran into Marlin (on the blog...get blogging again!) and talked about his race at RnR marathon.  Nice morning, looking forward to a good quality run (800's?) at lunch today.  (Tornado)

Sunny and warm day (75 degrees) at lunch for my 6x0.5M repeats.  1.5M warmup running and chatting with Pat then I started my repeats (with 0.25M recovery) on the road on the east side of the river.  A mixed bag today, 1 really good, 3 mostly on target, 2 what the #$%@ repeats.  I think the short night of sleep and the newness of "heat" (this is hot for us so far this year) played a role in the times.  Then an easy recovery back to the office for a total of 7.5M.  Repeats:  2:37, 2:50, 2:46, 2:53, 2:46, 2:45.  (Defyance)

Interesting article on Runningtimes.com about form changes to improve marathon performance for an elite athlete (Paige Higgins) that I think I can try to apply to my running since we appear to have similar styles.  www.runningtimes.com/article.aspx?articleID=19948. 

4:45am...got out a bit late as I hit my snooze button a few too many times.  7.5M in 58:30 on a warm and muggy  morning (62 degrees and humid!) through SRL and back with a stretch on Sunnyside.  Ran into Marlin, Mauri and Andrea during the run, good to see running buddies out early on the roads.  Good early morning run.  (Tornado)

7.5M in 53 minutes on a beautifully warm and sunny day at lunch!  Ran into my old boss (Beth S.) walking around the river and chatted for a few minutes.  Finished up with 6 barefoot strides in the park (~0.25M).  Nice run, but I think it is time to retire the Saucony Tornados as I can feel it in my achille's.

12 miles in 1:31:30 on a beautiful morning.  Got out the door a bit early and did 2 miles before meeting Andy B from the blog for a run to the east end of Antelope Road and back down Hill Field Road to the hotel for 9.5 miles.  I then did an easy 0.5M cooldown before getting back to the family to get ready for a day at Lagoon.  This is my high mileage week for the year!  (Defyance)

I am counting 2 miles for spending 11 hours at Lagoon walking around the park many times!

Slept in and went out at 6am for a 10K run up Antelope Drive and up a ways on Church then back to the hotel on beautiful and warm morning.  total time of 47:10. 

Now off for a day at Raging Waters then back home tonight.  I am counting an easy 2 miles for all the walking and up the steps to the slides carrying the tubes for 7 hours today!

7M in 56:50 on a beautiful monring.  I am kind of tired after a fun day at Raging Waters in the sun all day long.  The crowds were light, the sunshine plentiful, the temp perfect and the water was cool!  We had a blast on the slides and in the wave pool.  Got home late and got to bed even later so it was an early alarm this morning!  (Defyance)

No second run today due to way too many things going on...daughter's kid birthday party, replacing the starter on my truck and having repairs done on the camp trailer. 

7.5 slow miles at 4:30am this morning.  My back was a little sore, but it loosened up a little over the course of the run. I hope to get another run in today at lunchtime.  (Defyance)

7.3M on a hot day at lunch.  Started off good at 6:30 pace, then had to make a pit stop at 3.5M mark and my stomach was not the same afterwards and had to slow down to about 7:10 pace.  Broke out the new shoes to give them a try (Saucony Progrid Ride 3)...felt nice!  (Ride 3)

Got in late last night due to a delayed flight, so by the time we got dinner and a couple of beers, we got back to the hotel by around midnight.  I slept in a bit as our meetings start around 9:30am, so I got out the door just before 6am.  10M in 1:18:30 out and back on Gibson, then a stretch on Girard the out and back on Yale.  Nice morning, 67 degrees but some good wind on this hilly run.