Philippians 4:13

Yesterday it was 36 degrees at 4:15am when I started my run, today in was 59 degrees...what a change.  Tired from a long day yesterday (both at work and after work between soccer practice and a church meeting).  Got out the door right on time and ran 7.2 miles with Moxie in 59 minutes (slow and easy).  I ran 4 miles with Curt and had some good conversation...nice to have such great company so early in the morning.  (TSD5)

5 miles in 32 minutes at lunchtime on a warm and breezy day.  I wanted to go longer but work beckoned.  It was actually HOT out today with bright sunshine...time to work on my burn, I mean tan.  (Tangent 1)

It was VERY windy this morning and I didn't feel like battling it outside so I headed to the gym.  My legs were a little sore from the massage last night (worked them over pretty good, especially my left hammy where Peter found the knot that I feel all the time...suggested stretching and heat to help it loosen up). 

1 miles easy at around 7:00 pace, then into a 5 mile tempo run.  Splits:  5:43, 5:36, 5:34, 5:27, 5:24.  A 1/2 mile cooldown the the last 1/2 mile at MP.  Total time for the 7 miles was 41 minutes.  Felt good during the run and the tempo wasn't really that hard. 

Probably my only run today due to cut back and work schedule (and crappy weather).

A great run with Gray, Curt and Nate this morning on Sunnyside hill.  5 miles uphill into the wind in 41:36 (8:20ish pace) which was tough after yesterday's tempo run.  But coming back down was the real reason for the run to get some last downhill training in.  5 miles down in 27:38 (5:26, 5:11, 5:40, 5:26, 5:43) which felt very easy and controlled.  Good confidence booster run!  Fun to run with good company again!  10 miles in 1:09:14.

Kami and I are off to Logan today for her to ride the Century at Little Red Riding Hood.  Kids are staying home with Kami's folks who are visiting...an away date night!  I will hook up with Paul tomorrow for a run after getting Kami off to her ride. 

Also the last day of school for the kids!

Got Kami off for her ride then hooked up with Paul for a run on the River Trail.  10 miles in 1:18:40 including crossing several muddy bogs.  Loved the Mirage shoes!  Now to go track Kami and Jen down on the course. 

Thanks for the great company, Paul.

3 more miles in 20 minutes around Newton waiting for Kami to get to the lunch break.

Kami did great on her ride.  95 miles in 5 hours and 18 minutes.  She rode consistently strong and only had a dark time around 78 miles.  I am very proud of her.

6 miles with Moxie in 45:31 through SRL.  A perfect morning for a run...sunny, no wind and a perfect temperature.  Slept in and went out around 8:45 which was nice for a change.  Didn't run any faster due to start of taper and Moxie didn't want to move any faster.  

Taper week so I slept in and went for my solo run at lunch in sunny, warm and breezy weather.  6.5 miles in 44 minutes with 4x0.05M barefoot striders at the end.  First and last mile easy with 4.3 miles in the middle at around a 6:35 pace.  Nothing fancy just good consistent miles during my taper. 

It was pouring rain and yucky outside so I headed to the gym early for an easy taper workout.  5 miles in 34:45, starting around 7:10 pace and ending with a quarter at 6:18. 

My wife forgot the word for taper this week and said I was "dwindling" this week...have you ever dwindled?  LOL!

5 miles on a nice morning with Moxie in 39:30.  Ran about half the run with Curt, thanks for the company!  I hate this day in the taper week, every little ache feels like it is much worse than it really is.  

My traditional day off.  Good thing to because the weather is not very good outside.  If felt nice to sleep in and get an extra hour of sleep before another stressful day at work.

3 miles with Moxie in 21:30 for my last easy run before tomorrow's marathon.  Weather is looking good.  It will be nice to see the gang tonight!

Short and quick report:  2:42:15, good enough for 9th overall and 1st Master (after a bit of working with the RD and timing folks to clarify an issue with another runner). 

Bad GI issues again at mile 13 and 15 lost me about 3 minutes real time and more like a 5-7 minute impact.  Also a bad stitch at mile 17 caused issues, nearly dropped but kept running so the St. George Running Center Team could win the team competition.

Overall ok with the race considering my issues which I need to figure out.  Really wanted to lower my Master's course record on this good day for running but my body let me down a little.  I will take a top 10 and 1st Master's finish any day at a race like this with the competition that was there. 

Splits:  6:13, 5:37, 5:42, 5:57, 5:46, 5:47, 5:46, 6:19 (hill), 6:23 (hill), 5:45, 5:49, 6:21, 6:28 (PoP stop), 5:56, 6:08, 7:19 (long PoP stop), 6:12, 5:48, 6:11 (stitch), 6:25, 6:09, 6:09, 6:25, 6:41, 6:30, 6:28, 2:03 (0.35 mile). 

Great to see my good friends and catch up and see our kid's get along so well.  Looking forward to seeing folks again soon at St. George.

Big snafu at the awards ceremony.  The "official results" that were used to give out the awards were wrong and the race official would not listen to us (Clyde, Dave, me, Bill) as we told them that the individual they showed as the 8th place finisher and first master was incorrect.  So they announced the Master winners with me as second.  After some more consternation, Bill remembered this individual ran SLC in April.  I looked up his result on my Blackberry and showed it to Hyrum...a 3:53 finish.  What happened was that this individual registered for the full then ran the half and did not tell anyone so his result initially showed up as the first Master.  After clarify and verify his start at the half, Hyrum gave me the Master's title, but now the change bumps others as well.  Too bad they would listen to us BEFORE handing out the awards!

Spent the rest of the day with the Murphy's...playing in the pool with the kids, kickin' back with burgers, beer, wine and great company!!  Now this was a memorable day!

Recovery day after the marathon (bummed that Rob did not at least ask if I wanted to run with him but he is obviously the smarter runner than I...because I probably would have said yes and paid for it!).  

Spent the morning with the Murphy's and dined for breakfast at Ruth's diner...yum!  Drove up the Des News course to check it out.  Headed home in the late morning for the start of another week.

6 easy recovery miles with Moxie, 3.5 miles with Curt catching up on the weekend races.  (TSD5)

5 miles of easy recovery at lunch in 39 minutes...as much for mental health as anything to get out of my cave.  (Tangent 1)

Talked to my runner buddies who ran the Teton Dam half/full this past weekend...what a weird day! 

Gray ran the half and nearly got ran over by a crazed farmer twice then got into a fist fight with him on the road...and still won the race in 1:17 and change! 

Pat was running the full and leading by 15 minutes at the half when he heard a "pop" and had to immediately stop due to a bad hamstring, done for the day.  Thankfully not as bad as it seemed at th race but still no fun to DNF and now have to rehab to get ready for Poky!

5 very slow easy miles with Moxie early this morning.  I was really tired and my legs were heavy so this was just a run to get the legs shaken out.  (TSD5)

3.5 miles in 26 minutes out on the desert in beautiful weather...sunny, light breeze, 70 degrees.  Nice sanity run.  (Tangent 1)

1.6 miles with Justin getting him ready for the Scenic River Classic 5K this Saturday.  (Tangent 1)

5 miles early and easy with Moxie.  Ran with Curt for a few miles which is always welcome company. 

4.3 miles at lunch in 29:30 on a beautiful day at lunch.  Ran a bit harder and shorter due to work meetings.

Found out I have to drop my truck off tomorrow for another repair (intake manifold gasket, spyder assembly to replace poppet valves) that will cost $1100!  This is in addition to the recent costs for new tires, new AC unit and new tie rod assembly.   Good thing this has been paid off for years and only has 80K miles otherwise I would be really mad and looking for a new rig!  Plan to keep this one long enough to give to Justin for his first car then I get a new one! 

Giving a talk on Marathon training at the Teton Running Co. tonight...should be fun with about 30 people signed up to attend.  Man, I need to make sure I have something good to talk about with them!

8.3 miles early this morning in about 1:04.  Ran with Gray, Nate and Dane Rauschenberg for about 10K of the run.  Dane was in town on the way home from running the Boise half IronMan last weekend and stopped by the Teton Running Co. yesterday to do a book signing.  He stayed around for my marathon training discussion last night and added some good things to the topic and discussion.  Seems like a good guy and someone to keep in touch with...a fun run!  (Mirage)

4.7 stress relieving miles at lunch on a cool, windy and cloudy day in 36:15.  Had to get out of the office before my head exploded.  (Tangent 1)

Out the door at 5:15 to meet Curt for a run.  Ran about 4.6 miles with Moxie and Curt then dropped off Moxie and went back out with Curt for another 2.5 miles.  Curt had to go home and then ran with Andrea for another couple of miles and finished off the last 3 miles solo.  Cold morning...it was 33 degrees when I headed out the door! 

Got up early to run with Moxie.  7.3 miles with Moxie, 3 of which were with Marlin as we ran through SRL!  Dropped off Moxie then went back out to finish 11 miles in 1:19:45.  

Paced my son in the Scenic River Classic 5K to a 30:08 time...very proud of him to push through and not give up on himself (with a bit of prodding at times, but he kept moving!).  

Gray won the half in 1:15ish, Lynette won in 1:34. Andrea ran a 1:38 and my friend Ron ran a 140 (just to name a few).  Ran home after the race and saying high to lots of folks.  3 miles in 21:30, including the last mile at 6:30 pace.  Total mileage for the day...17.4 miles.

I slept in and went out a bit later with Moxie.  6 miles in 40:30 through SRL at a dog-limited pace.  Now for a day with the family.

Happy Father's Day to all the FRB Dads.

7 easy early miles with Moxie through SRL and down Sunnyside a bit.  Ran into Curt and ran together for about a mile as I was finishing up.  Hard to get up this morning but once out the door I felt pretty good.  (TSD5)

5 miles lunch on a nice day in 38:25.  Slow and easy in the Five Fingers to give them a go again.  Left big toe a bit tender and I could feel pressure in my right foot but not like last time.  Still, these are just a tool to pull out ever now and again to help with overall training and strengthening.  (Five Fingers)

8 miles in 1:01:29 solo down Sunnyside.  Was thinking I was meeting Gray, but he didn't show up for a tempo run...good thing because my left hammy was a bit tight.  Hope to get a run in at lunch today...nope, work got in the way.

7.5 miles with Moxie in 58 minutes.  Ran with Curt for about 4 miles and really enjoyed the company on this great morning for a run. A bit tired, but once I got out it was better but not faster!  (TSD5)

6.5 miles on a beautiful day at lunch.  1 mile warmup with Dan, 5 miles in the MP range (6:29-6:02), 0.5M cooldown for a total time of 42:33.  (Tangent 1)

7.25 miles with Moxie easy on a warm but windy morning.  Threatening storms out, so I ran to Community Park and did 3 loops then ran home just in case it started to pour down like last night.  (TSD5)

6.2 miles with Moxie in 48 minutes.  Had a very hard time getting out of bed this morning, I am really tired and unmotivated to run especially early in the morning.  I ran into Curt and ran with him for a couple of miles which helped me even finish 10k!  

Off for my daughter's birthday today, swim party this afternoon and camping!

After the birthday party, drove 4 hours (battling a big head wind pulling our camp trailer...horrible gas mileage!) to camp at Easley Campground just north of Sun Valley.  We got in later than expected but are looking forward to the weekend of camping.

I was tired from the long drive, late night and early wake up time (kids and dog woke up early) so I decided that because of this and the long week and lake of motivation lately to get up early and run, I am giving myself permission to take the week off from running!  Spent the time with the family around camp, hiking, playing in the trees, napping and swimming at Easley Hot Springs.  

Mostly, I just enjoyed the time with the family and the downtime from having to do anything.  Plus, this is just a beautiful area to camp in!  Spent the afternoon at the pool in the sun enjoying the views of snow covered peaks and forests...just awesome!

We did go on a few hikes (with kids, me with the dog early) so I am going to count about 4 miles of easy miles.

Took another day off while up camping in the Sawtooth Mountains.  Slept in this morning and had a great time making a big breakfast, hiking, and playing in the woods with the kids.

Took our son up to his Bible camp on Alturas Lake in the early afternoon.  Drove back to camp, picked up the trailer and headed home.  A great weekend relaxing with the family!

7 miles with Moxie on Sunnyside, nice and easy in 58 minutes.  Still hard to get up at 4:30 to run, but my legs felt great and rested.  (TSD5)

7.25 miles at lunch on a warm day in 48 minutes.  Pace felt really good and easy.  My right foot started to really hurt around 6 miles on the ball of my foot...I think it is time retire my Tangent's. 

6.1 easy miles with Moxie in 49 minutes early this morning. Nothing special, just easy early miles.  Ran into Curt and chatted for about a mile of the run.  Hope to get another run in today at lunch on the desert.  (TSD5)

5 miles at lunch in just over 32 minutes.  Hot day on the desert...full sun, no wind an d85 degrees.  Man, did the weather switch fast!  (Mirage)

7.7 miles with Moxie at 4:30am.  It was 70 degrees when I started the run this morning...then cooled off to 65 by the time I finished.  Summer came with a bang!  Easy paced run as I am still tired and lethargic for these early morning runs. (TSD5)

4 miles at lunch in a slow 26:45.  I was trying to get a 5 mile tempo in today, but my stomach was an issue from the start and didn't allow me to get the run in that I wanted.  80 degrees, party cloudy and a bit of a breeze.  (Mirage)

10K early and easy with Moxie this morning.  Ran about 3 miles with Curt which was good.  Just another early morning run.  (TSD5)

8.55 miles at lunch on a very nice day in 59:40.  Ran at a decent pace but had stomach issues until I stopped for a pit stop at mile 6.  Got some whistles from some nice looking women...ok they were friends of ours but it still was a confidence booster, thanks ladies!  (Mirage)