Philippians 4:13

Out the door at 4:30 for 5 very slow easy miles with Moxie.  Came back for a pitstop, drop off Moxie and help Kami get out for work.  Back out for a few more through SRL at a better pace (about 7:20-7:30) for the rest of the run.  Overall and easy 11:65 miles this morning before last day of school activities.  Justin is now no longer in elementary...we have a teenager, yikes!

Out the door from the hotel to try and find the BST trailhead at 6am.  Drove to the B but could not find it.  Back to the hotel to start the run.  Run up 400N to Davis Blvd and back.  Nice uphill (1 mile in particular was tough, just over 8:00 pace!), good rollers on Davis Blvd then a good downhill for10 miles in 1:08:31 (6:51).  Last 3 miles I used the hill and kept up the pace on the last flat mile average sub 6:00.  Overall a really good run.

Now off for a day at Lagoon with the family and some friends from IF!

6 miles along Davis Blvd on a very nice morning...75 degrees, sunshine and light breeze.  Hips are still sore and achy, really making me think about UVM. 

We had a great time at Lagoon, now for a visit to the UMNH at the Rio Tinto Center then the trek home.

Put up the kids trampoline when we got home, not too bad to get together.

5 easy untimed miles early before heading to the airport.  No hip discomfort. (Ride)

Got to the hotel and went for a run in the warm and humid weather.  Ran through a nice neighborhood, then found a park with some pathways in it on the way back. Maybe in the morning.  6.3 miles in 42 minutes on nice sized rollers for a 6:40 average pace.  (Fastwitch)

No run today.  I woke up at 4am to go run and it was pouring rain outside so I went back to sleep.  We had early meetings so I couldn't get out later when it was nice, then had the long flight back home.  Once home, the weather was crappy and had to get dinner and kids ready for evening activities.  Oh well, I don't need the mileage or a crappy run during the taper and the rest is probably good for my hips. 

4:30am...5 easy untimed miles with Moxie in the cold and wind.  Unmotivated, hip/groin aching, not sure about UVM.  Just not feeling into running right now. 

3 miles running with the distance kids at track practice.  We ran a 2 mile loop, helping keep track of the kids ran a mix of slow and fast to catch the kids in front.  Then we ran 100 on, 100 off for 2 laps, an easy 200 then a fast 600.  Getting the kids ready for the 1500m race tomorrow.  Fun working with the kids, though some thought they were pretty hot stuff.

Right hip/groin still talking pretty loudly to me right now.  As of now, I am likely not running UVM this weekend.  I will make my final decision in the morning and change only if it is A LOT better...doubtful.  Bummed, but don't want to push the distance and hill with this at the expense of the rest of the summer season.  There will always be another race.  I have to practice what I preach!

I slept in today to rest the hip and see how it felt.  OK when I woke up, but now after a few hours it is a bit achy, so I am pulling out of UVM and will consider just resting the hip for a bit.  Targeting running the To Bone and Back 40 miler as a 2-person team with Gray on June 23.  Maybe I will look for a good race in July (besides a 5k and half marathon currrently on my radar)...Des News maybe?

I tried to take Moxie out for a morning jog (mental stress relief for stir craziness) and only made it to the corner before I knew it was time to stop.  My hip/groin just started to hurt so I just stopped and walked home.  Trying to remain positive and confident in my decision (I know it was the right one) to drop from UVM and practice what I preach to others, but it is frustrating.  I have only had about 4 injuries over the years that have made me stop running for a period (runner's knee, ITB, angry tendon in my foot, now this) so I am lucky.  

This will pass and get better, just need to listen and take the opportunity to rest up a bit.   

I slept in a bit and went out around 6:30am in warmish (46 degrees) and slightly windy conditions.  Met up with the ladies (Andrea, Lynette, Deborah) for a nice easy paced run.  I was undecided how long I would go and just listen to what my body was telling me.  Ended up with really easy pace run in 1:10.  Felt the hip during the run but not bad.  I definitely could not have run 26 miles at sub-6:00 pace. 

6 easy untimed miles on a cool and windy morning.  4 miles with Moxie then I dropped her off while I tried to convince Kami to go for a bike ride (unsuccessful).  A little hip discomfort at first but by 2 miles it was feeling good.  A little stiffness, but the pain was not as bad. 

Booked my plane tickets for the US Masters Marathon Championships at the TCM this morning, a pretty good deal from Idaho Falls to Minneapolis (went down $50 from yesterday).

4:30am...6 easy untimed miles with Moxie.  No hip pain, can only feel it a little now a few hours later.  I think it is getting better but I will still be cautious this week. (Ride)

6.3 miles in 45:45 (7:15 avg) on a beautiful day at lunch.  Ran about 5 miles with Dan then I picked it up to slow MP for about a mile to see how the hips was doing (no issues, but don't want to push it).  Good run and nice to see the hip is improving with a little patience.  (Cortana) 

2.5 miles running with the distance kids at track practice. Helped Katelyn learn hurdle form. 

A little too much too fast yesterday.  I woke up with the intention of running this morning but my hip was a bit sore.  So, I went back to bed to rest it and will only do a single run at lunch today.  Need to be patient...I know this but like most runners try to get back too fast from an injury. 

7.6 miles in 52 minutes (6:50 average) on a beautiful day at lunch.  I was running around a 6:35-6:40 pace for the first 5 miles, then ran with Dan for the last 2.6 miles about 7:20ish.  I felt my hip a little so I know I am still on the mend and have to keep taking it a bit easier but it was not painful or an issue, just there.  (Cortana)

4:15am...7.25 miles with Moxie on a warm and breezy morning.  Tired, felt my hips a little but no pain or issues.  Only run for today due to work schedule and afterwork activities.  (Ride)

4:30am...6 miles easy with Moxie on a nice morning.  Noticed the hip but no pain or issue.  Dropped off Moxie then decided to go back out for another easy mile.  (Ride)

5.25 miles on a beautiful day at lunch.  34:20 total time (6:32 average pace), 1 mile easy (6:45), then the rest at just under 6:30 for a slow MP run.  Hip felt good, no issues.  Wish I could have gone longer but had to get back for a meeting.  (Cortana)

Helped with the Gem State Track club meet.  Both kids did great, Katelyn ran the 100m, 200m and long jump.  Justin did the 1500m, 800m and long jump.  Good to see over 100 kids out for the summer track events!

I slept in and went out for a run with Moxie around 6am.  10k through SRL in around 38 minutes. 

After the kids woke up, Katelyn and I ran a mile in 9 minutes (talking the whole time!). Then I went out for another 5.2 miles in 33 minutes for a good morning of running with no hip issues at all!  Very nice morning for a run! I saw Rocky, Alana and Maya  out running too.  (Kinvara)

10 miles in 1:18 while camping at Downata Hot Springs with the Wells.  4 miles with Moxie, 4 miles with Curt, 2 miles with Justin.  We had a great time! 

6 miles in 41:45 with Moxie.  A stiff wind heading out, averaged just over 7:30 pace, but averaged about 6:25 coming back for a good run on our last morning of camping.  A good run before heading home, thanks for the great time to the Wells!

4:30am...went out for a run on a warm and breezy morning...nice.  Ran 5 miles with Moxie in relative discomfort due to a need for a pit stop.  After stopping at home and dropping off Moxie, I went out for 2 more for a total of 7 untimed easy miles.  (Ride)

7 miles at lunch on a windy day in 47:25 (6:46 avg).  1 mile warmup, next 2 miles harder but still easy (7:00), then 3 miles at easy MP (6:22 avg).  1 mile cooldown in 6:46.  Good run in very windy and warm conditions.  (Cortana)

Helped run track practice tonight for the distance kids (Jace and Justin only)...speedwork.  Ladder workout (200m, 400m, 600m, 400m, 200m, 100m) with warmup, cooldown and recovery about 3.25 miles.  (Kinvara)

4:30am...6.25 miles easy untimed with Moxie on a calm and cool morning.  (Ride)

4 miles in 26:51 at lunch on a nice day (cool, calm, sunny) on the desert.  Just getting in the miles.  (Cortana)

4:30am...6.25 untimed miles with Moxie on a chilly morning.  Deja vu from yesterday.  (Ride)

Got in a run at lunch in between meetings.  5.85 miles in 36:40 (6:16 average) with one mile easy warmup (6:35) and the rest at between 6:20 and 6:05.   One slower mile (6:20) when I slowed to run with Saige during her recovery from intervals, otherwise a lot of the run was sub-6:00 pace.  Good run!  (Cortana)

3.5 miles with the kids at track practice tonight.  (Kinvara)

4:30am...5 easy miles with Curt (good to be running with you again!).  Untimed and slow due to being tired and a bit sore.  I will taper a bit for the race on Saturday.  (Ride)

No run at lunch today due to a better offer...lunch with Kami!   Good for a mini-taper for this weekend's race (To Bone and Back 40 mile Relay...2 man with Gray on team "Teton Running's Dynamic Duo"!)

Very proud of Justin and Katelyn for tonight's track meet.  Katelyn did very well and pushed hard in the 100m, 200m and did great in the long jump (200m is a good event for her!).  Justin did awesome setting PR's in the 1500 (6:22, over 30 second improvement from last week) and 800m (3:21, 6 second improvement from last week). 

My alarm did not go off so I slept in a bit and missed the morning run.  Too bad, a beautiful morning, bummer.  I will go longer at lunch today so I went to work early to make up for it.  Good though for mini taper.

Plan for To Bone and Back with Gray:  I do legs 1,3,5,7; Gray 2,4,6,8.  This would appear to work to our relative strengths on the course (he has the bigger uphills, I have the good downhills).  Overall a very hilly/roller course.  Plan to run pretty hard and go for whatever the 2-man course record is.

I tried to get out a little before the heat turned up...no luck as it was 80 degrees.  I ran to Pancheri bridge and back on the greenbelt with 2 loops of Freeman Park for a easy progression run of 8 miles in 55:50.  Legs were tight (especially calves) til mile 4 then they finally felt good.  Splits:  7:33, 7:08, 7:02, 6:59, 6:45, 6:44, 6:48.  Overall a decent run on a warm day.  (Cortana)

Gray and I ran the To Bone and Back 40 mile Ultramarathon Relay (2-man team) in just over 4 hours and 3 minutes (6:05 average) (4:04 on the timers system, but they were off).  I had legs 1,3,5,7 and Gray had 2,4,6,8.  We won the whole event with the fastest overall time, beating all the other teams.  The second overall team was 4:06 which was a 8-man team with mostly college kids. 

My 5 mile legs splits:

1 - 30:39 (6:08)  

A mostly flat run with a bit of a climb at the end.  Ran about 30 seconds behind Tim most of the way, just saving my legs for the next couple of segments.

3 - 29:03 (5:48)

Took off from the top of the hill for a serious 1 mile decent then into really big rollers and into a bit of a wind.  I ran this one hard to stay ahead of Tim who is a great runner, I hammered on the downhills.

5 - 29:28 (5:53)

More rollers coming back out of Bone.  A bit of a climb, then a good downhill but then a good climb back out that was a little tough.  Once over the hill, hit the last mile hard on the rollers to the exchange.

7 - 26:22 (5:17)

A serious 1200 foot downhill drop in this leg.  We finally hit all the 4/8 person teams heading out (they started 2 hours later than the ultrateams).   I was flying down the hill, mile 1 in 5:09, 2 in 4:50, 3-5:19, 4 -5:42, 5 - 5:40.  Dodging the cars and teams and scaring people as I flew by them as they were looking the other way for their teammates...kinda funny!  Over the bump in this one with a 5:42 split and then pounded home to tag Gray for the run to the finish.

My overall average splits for my legs ended up at 5:46 for the 20 miles. 

Gray did awesome on the more uphill legs!  He ran up the hill on leg 2 in 34 minutes...incredible!

Lynette and Tim got second place in the 2-person relay at 4:36.

Investigated my old running log and found out that Gray and I ran this year's event faster that when I ran the race in 2006 with a stacked 6-man team (Pat Bragassa, Tom and Erik Borschel, John Van Orman, John Stoner and me) which finished in 4:07, a record time back then!

Pretty sore this morning.  Went out for 2 miles with Justin and Moxie then another solo 3 miles before church.  Katelyn's birthday today so lots to get done before her slumber party tonight.

Man, I had a bad case of DOMS last night and this morning which made it really hard to want to get up and run.  My glutes and calves are very tight, but I was able to squeak out 5 very slow miles with Moxie this morning...it was not a pretty sight.  (Ride)

4.5 crappy miles, not even worth really calling running.  I hurt all over! (Cortana)

4:30am...barely got up and out the door for this one.  Everything is still sore and tight so this was another very slow run (if you call it running).  I felt better as the run progress but this was the physical and mental limit for this morning.  (Ride)

No lunch run due to lingering soreness and 35-45 mph winds out on the desert. 

4:30am...6 easy untimed miles with Moxie.  My legs are finally feeling better, I was just really tired this morning. (Ride)

No lunch run today due to work commitments, I will run with the kids at track practice tonight.

4 miles with the kids at track practice. (Kinvara)

4:30am...6 easy untimed miles with Moxie on a beautiful morning for a run.  Still tired but most of the soreness is gone. (Ride)

Nice day at lunch for a run.  Pissed about work so I had to get out.  Feeling better overall but still in recovery.  Progression from 7:22 to 6:22 pace for 7 miles in 48:30. 

Got whistled at by two women in a car, passed two cyclists and 4 runners, saw a couple of friends enjoying lunch in the part and stopped to say hi, and saw a coworker walking in spandex compressions shorts...he never got the memo that spandex is a privilege and not a right!  (Cortana)

Last Gem State Track meet tonight!  Justin's first athletic event with the new braces that were put on today.

I slept in and didn't get out for a run until after 5am.  8 miles easy with Moxie through SRL.  Stopped at home for a pit stop and to see Kami head out for her bike ride then back out for another 2 miles.  Ran into Robpod and ran for a little bit to chat.  10 miles in around 1:20.  Right groin and right achilles a bit twingy today so I didn't push it, still recoverying from the race last Saturday...about my longest recovery time I can remember.

Off to Grand Teton National Park with the family today.  We didn't make it to the Tetons today because our friends from Bozeman who were in town were free earlier than we thought, so we stopped in Swan Valley to check out a few camp spots and see Fall Creek Falls.  Oh, had square ice cream cones in Irwin too!

Went out at 6am to meet Gray, Lynette and Curt for a run.  Lynette and Curt ran 3 miles with us, then Gray and I finished off 12 miles progressing up to MP for the last few miles.  My calves were really tight the second half of this run and still had a bit of a right groin twing.

On the way home, I ran into Andrea so I went back out for a mile with her.  After a short pitstop at home, I took Justin, Kateyn and Moxie back out for 1.75 miles then finished off a bit for 16.5 miles total for the day.

We saw lots of runners out today:  Gary, Alisa, Shelley, Corwin, etc. 

Had a great time at the Chukars game tonight with our friends from Bozeman.